Well, before diving into how to recover from emotional trauma, we will let you know some basic things about emotional trauma.
What you should know about emotional trauma?
Emotional trauma is a psychological condition where stress has overcome the neurological system of a person. This trauma often leads to deep emotional pains which are often too big for assimilation by the mind, brain, and nervous system as a whole.
In most cases, emotional trauma does stick to one’s memory for a very long time. This is because the brain stored this incident so that after remembering them in the future such incidents can be avoided.
Almost everyone is likely to experience this trauma at least once in their lifetime. Life is not a bed of roses because we are bound to enjoy some days and also experience discomfort some other days. This discomfort sometimes leads to a condition like emotional trauma which is usually a result of some common factors like breakups in a relationship, loss of jobs, retirement, financial instability, death of a pet, loss of friendship, sale of the family home, serious illness of a loved one, loss of a cherished dream, loss of safety, divorce, loss of health, miscarriage and so many other loss.
Meanwhile, any of this emotional trauma could graduate to some common emotional responses below;
- Increase the level of body arousal.
- Sense of guilt and shame.
- Poor sexual performance.
- Increased level of anger, irritability, and reactions to sensitive things.
- Abusive use of drugs and alcohol
- Low self-esteem
- The cynical view of the world
- Social anxiety
- Inability to with friends
- Health issues like; insomnia, tiredness, and fatigue, nightmares, muscle tension, increased heartbeat, agitation, panic, poor concentration, and edginess.
How To Recover From Emotional Trauma
- Cry it out: Yes if it requires crying, then you should. Don’t hold the tears back. Crying your sadness out has been proven to be a great therapeutic remedy. Sometimes it’s not about forgetting everything that happened. Yes forget about it but you should purge it out by crying. This will go a long way in helping you have a calm and relaxed mind. Ensure you don’t overdo this. All you need to do is to purge out the negativity and bring yourself back to life again.
- Accept Your Trauma: You must accept the emotional trauma and be ready to move on. Because denying the fact that you are been traumatized may hinder the recovery process, therefore having accepted it. Then you can always find your way around to get over the whole ugly experience. Remember you are not the first to be in emotional trauma, so many people have recovered from it. Therefore have a strong belief you too can do that.
- Deep Breathing Exercise: This is one of the most common remedies for psychological issues like emotional trauma. It has been proven that doing some breathing exercises daily can reduce the symptoms of emotional trauma and stress at even though periods. All you need is to set a reminder/alarm on your clock. This alarm should be set to the period you are certain to wake every morning for the breathing exercise. So below is how to go about this exercise;
- Get your timer or stopwatch ready
- Start it and inhale by the count of four.
- Then hold breathe by the count of seven
- Having done that, you should exhale slowly in such a way that it meets up with the count of eight.
- Repeat the whole process three times
- Next is to close your eyes, to allow your body to get calmed.
Meanwhile, after the whole deep breathing exercise, your body may call for stretching. Yes! Stretch it – you will discover that you will have a clear mind and have a lot of great energy for the day.
- Practice some movements and exercises: Some certain movements and exercises have been said to be capable of burning adrenaline, also easing endorphins in the body system. Meanwhile, they can unstick your nervous system. Below are some tips to help you;
- Whenever you’re moving, focus on your body and how your body feels while moving. Doing this can divert your thoughts away from the trauma.
- Some exercises that involve your arms and legs have been proven to work best for emotional trauma. Some of these exercises are walking, basketball, running, jogging, dancing, swimming, running, e.t.c.
- While moving or walking, you should pay attention to the rhythm at which you swing your arms, the rhythm of your breath, the feeling of the breeze on your skin, and the sound sensation of your feet hitting the ground.
- Try to download a workout app on your gadget, then do a 10,20 or 30 minutes total body workout that is convenient for you. You may also try doing exercise without the app too. Meanwhile, you should do this exercise as often as you can every day.
- You can try to do some exercise outside your comfort zone like boxing, rock climbing, weight lifting, martial arts. But always remember to focus on your body movements while doing these exercises.
- Yoga movements too have been proven to work fine. All you have to do is look for a good yoga studio where you can participate with them for a few days a week.
- Try as much as possible to move for at least 5 minutes per hour.
- Avoid staying alone: Yes, you need to try as much as possible to avoid isolation. Isolation might increase the risk of emotional trauma. It will worsen the whole situation, therefore you should try as much as possible to make relationships. Below are some tips to help.
- Look for someone that you can talk to, trust, and can support you without judging you.
- Avoid spending most of your moments in isolation.
- Try as much as possible to participate in social activities. You can alternatively do some other things people do that have nothing to do with your emotional trauma.
- Volunteer to help people because by doing this, the feeling of helplessness in you will be challenged. Always try to remind yourself that you have got a lot of positive energy by helping others.
- Practice Self Regulation: Practicing to regulate your emotional feelings and calming your nerves will go a long way in recovering from emotional trauma. Below are some helpful tips to help you in your body regulation;
- Practice mindful breathing: Mindful breathing has been said to be a quick way to regulate your nerves whenever you’re angry, feeling disoriented, confused, and down. All you need to do to carry out mindful breathing is to takes 60 breaths while focusing on inhale/exhale without counting or pausing.
- Do a sensory input: Sensory input is capable of regulating the body with the environment. The best way to go about this is to find a soothing sensory experience close to you. One of the recommended soothing sensory experiences is listening to calming music or eating a lot of chocolate. Meanwhile, you should try as much as possible to calm yourself.
- Stay Grounded; Own your mind – All you need to do is get six red items. Sit on a chair, allowing your back to rest against the chair and your feet on the floor. Now, you need to pause and breath on each of the red items. In the process, you will notice the way your breath gets calmer and deeper.
- Whenever the feeling of this emotional trauma arises, you are advised to always acknowledge your feelings about it. Then try to ease your mind.
- Take good care of your health: You already know that it is the only one who has good health that will enjoy life to its fullest. Don’t allow emotional trauma to make you lose interest in taking good care of yourself. Well, below are some tips to help you out;
- Ensure you get enough sleep. You should get at least 7hours of sleep every day as an adult and the 10 hours sleep as a child. Sleep can help your brain get refreshed, calm, and settled. You are advised to set a particular time that you go to sleep every day. This will help you get to your desired result as fast as possible.
- Say No to alcohol and drug abuse – Yes people in an emotional trauma might be tempted to start taking excessive alcohol and drug abuse. Meanwhile doing this will only worsen the whole situation by making the trauma graduate to social anxiety, depression, and isolation. Therefore, anyone going through emotional trauma should try as much as possible to avoid drugs and alcohol
- Eat Well: There is healing in your diet. Eating a good diet regularly will do you a lot of benefits by providing your body with the essential nutrients. Thereby not eating well can make you feel sick and lack the energy to carry out the day’s activity. You are hereby advised to avoid sugary and fried foods. Instead, you should go for some mind boosting foods like walnuts, soybeans, flaxseeds, salmon, and other foods that are rich in Omega 3 Fats.
- Take a lot of amino acids because they tend to help you sleep and reduce anxiety. Other benefits of amino acids include; increasing endurance, reducing fatigue, increasing mental focus, reducing muscle soreness, and others.
- Reduce your stress level by doing some activities to relieve stress like yoga, deep breathing exercises, meditation, e.t. c.
- Go for Counseling: Going for counseling will also speed up the recovery process. Find one of the best counselors around you to speak to you and empower you. Also, assure you that you will be fine soon.
How To Assist People Dealing With Emotional Trauma
- Be Patient With Them: Emotional trauma usually takes a little bit of time to recover. So therefore if you are in a position of helping someone with emotional trauma, you should not forget the fact that different people have a different pace at which their body recovers from emotional trauma. In case they are not responding quickly, please don’t judge them.
- Don’t force them to talk to you. Give them time, allow them to talk whenever they feel like its right for them to talk. This will make them very free around you.
- Accept them the way they are and hold nothing against them no matter the kind of reaction they give to you. Like I said earlier that people going through emotional trauma are likely to get angry over little things, withdrawn, irritated, and emotionally distant. Therefore always remember that their reactions towards you were a result of their present state and has nothing to do with your relationship with them.
Conclusion: Anybody going through an emotional trauma should try to accept the fact that they have been traumatized, practice how to recover from emotional trauma, and meet up with the right people to support and assist them.
Meanwhile, for those that want to assist people suffering from emotional trauma – you should always remember to be patient with them, don’t take anything personally against them, and allow them to talk to you at their convenient time.
At this point, I believe that we have been able to answer the questions of those asking how to recover from emotional trauma. Therefore ensure you share this information across to your family and friends by making use of the social share buttons. Also remember to drop your comment, let us know what you think about “how to recover from emotional trauma”.