Firstly, define the difference between coping with trauma and healing trauma.

To heal trauma, we must first learn to cope with it which is the groundwork. 

There are generally 3 stages of trauma recovery:

1. Safety & Stabilization

2. Processing past events

3. Reconnection and re-integration with yourself and others 

But first, let's talk about laying a foundation for trauma healing - coping skills.

1. Grounding

When feeling triggered, your brain is treating the past as if it is happening in the present moment. Grounding forces your brain to recognize you are safe and in the present moment. 

Try this simple grounding technique: 

• The 5-4-3-2-1 Technique: Identify 5 things you can see, 4 things you can physically feel (like your feet on the ground), 3 things you can hear, 2 things you can smell, and 1 thing you can taste. 

2. Somatic Techniques

Studies suggest that trauma is stored in the body. Hence, addressing the body through somatic work is important for trauma healing.

Try these techniques:

• Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat this several times. 

• Vagal Nerve Activation: Yawn deeply, stretch, or hum. These actions naturally stimulate the vagus nerve, which tells your body it can leave an activated state and enter a state of rest.

3. Seek Support 

It is believed that talking about trauma worsens it but not if you are doing it in a safe therapeutic relationship that actively helps restore inner safety. Many approaches like EMDR, somatic therapy, and trauma-focused evidence based methods may help. While seeking expert professional therapy may seem expensive, there may be many affordable online or offline low-cost therapy options you can seek near you. 

4. Setting Boundaries on Retraumatization

• You do not owe the details of your trauma to anyone except a qualified professional. Avoiding triggers at initial stages of recovery is recommended without a safe environment to contain yourself.

While healing from trauma is not simple, seeking the right therapist specializing in PTSD or CPTSD can help your healing journey easier.

Hive Mind Therapy offers low-cost counselling in Mumbai, online and offline. 

Reach out to us to know more.