Post Traumatic Stress Disorder (PTSD) occurs when you have experienced significant traumatic experiences that have not been psychologically processed, in simple language this means that in your day to day life you respond to every day experiences as if you are still in danger.Trauma memories are made up of:
• Visual memories - you can see what happened vividly in your minds eye, during flashbacks or during nightmares.
• Beliefs about yourself in relation to the the trauma.
• Narrative trauma memories, your belief about why the trauma occurred.
• Intrusive memories, suddenly you think about the experience even though you didn’t mean to.
• Sensory memories, you can smell the same smells that were present during the trauma or feel certain bodily sensations.
• Emotional memories, you feel the same feelings you did during the trauma.
• Emotional response; you feel a strong sense of guilt, anger, shame, disgust during your day to day life when you are reminded of the trauma.
People who are diagnosed with PTSD hugely benefit from trauma counselling and specific psychotherapies such as:
• Trauma Focussed CBT
• EMDR
• Schema Therapy
• DBT
Over the long term, these therapies can help people who have been effected by early life trauma such as sexual abuse, sexual assault, domestic violence and childhood abuse and neglect.
The after effects of these types of traumas can often leave people feeling very anxious and out of control and this is why I often introduce grounding techniques to my clients when they are beginning of their therapy journey.
Here’s a three of my favourite grounding techniques to help you cope with trauma symptoms:
• Press your feet into the floor and stand up and sit down a few times, gently swing your arms side to side. Name, out loud, 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and one thing you enjoy the taste of.
• Change your temperature, go outside without a coat, run cold water over your pulse points, splash it on your face, pour some on your head. Feels the cold water run over your scalp and down your neck.
• Breathe steadily in through your nose and out through your mouth, elongating your outward breath 10 times, counting down from 10, then ask yourself the following questions:
- what is the colour of my front door?
- what is the first thing I do when I wake up?
- If I add the number of my age to the letter 7, what is the closest divider of 10 that it rounds up or down to.
- What is my home address?
- How would I say my name if it was spelled backwards?
Long term, people with PTSD and CPTSD benefit hugely from counselling and therapy to help process that painful memories and all that goes with them. But until you are ready to enter therapy, learning some good grounding techniques can help you feel like you have some mastery and control over your life.If you would like to find out more about how to cope with trauma or any of the therapies I offer, I am based in Wilmslow and easily accessible from Hale, Altrincham, Alderley Edge, Macclesfield and South Manchester. Drop me a text on 07908710526.
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