Jennifer Brum Counselling

Healing from Trauma, Anxiety, Depression & Grief

recovery

How to Use Your Sensory Skills to “Self-Rescue”

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While experiencing a traumatic incident our nervous system responds with a fight, flight or freeze mode.  If this trauma response is interrupted and unable to complete it becomes the “go to” response when triggers arise in the future.

Common unresolved trauma symptoms include frightening thoughts, flashbacks, feeling tense or on edge, having negative thoughts about oneself or the world and distorted thoughts like guilt or blame. These symptoms can be extremely debilitating. The nervous system reverts back to that unresolved trauma response even if they are safe in the present time.  It’s helpful to have a few tricks up your sleeve to bring some balance and stability back into the here-and-now.

Grounding techniques have proven useful in building the capacity to “self-rescue”. It is based on the assumption that if one is able to break his or her absorbed internal attention on the traumatic images, thoughts and feelings by instead focusing on and connecting with their current external surroundings through their senses (here-and-now), the accompanying fight/flight arousal will diminish.

The sensory grounding technique below will assist him or her in understanding that they are perfectly safe in their present context. It also demonstrates the value of using their sensory skills (sight, touch, smell, hearing, and even taste) to ground them to this safety in the present empirical reality.

3-2-1 Sensory Grounding Technique

  1. Describe, out loud if possible, 3 objects that you can see in the room that are above eye level.  These must be physical, not imaginal, objects.
  2. Identify, out loud if possible, 3 “real world” sounds that you can currently hear sitting in the room (the sound can be beyond the room).
  3. Pick up an item, really feel it, and describe out loud if possible, the texture of this object. Repeat this with 2 additional objects.
  4. Return to objects that you can see and now identify 2 above eye level. Do the same with 2 things you can hear and 2 things you can feel.
  5. Repeat this now with 1 object each for sight, sound, and texture.
  6. Now consider what happened to the negative feelings, thoughts, and images associated with the traumatic material from before the exercise.  How do you feel?  Have they lessened or disappeared?

I hope you find this technique helpful! If you would like to make an appointment to further discuss techniques to combat trauma symptoms please contact me at www.jenniferbrumcounselling.com. I would be honored to meet with you.

Wishing you a gentle journey,

Jennifer Brum

Technique courtesy of Eric Gentry

7 Tips for Trauma Recovery

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Experiencing or witnessing a traumatic event can leave you feeling as if your life is spiralling out of control. Symptoms such as hopelessness, depression, isolation, fatigue, irritability, hypervigilance and insomnia may leave you feeling as though things will never be the same again. However, these are all normal reactions to an abnormal event and things can get better. I encourage you to attend to your symptoms as soon after the trauma as possible. Have compassion for yourself and allow your feelings to come and go. Try not to resist the feelings but rather let the waves of emotion roll through you and acknowledge that you are still ok once they’ve passed. This is a healthy part of your healing process. Also, know that you are not alone in your struggle. According to the National Center for PTSD, about 8% of all people will experience PTSD at some point in their lives. It may not feel like it at the moment but you are resilient and you can get through this. The following seven tips are a healthy start to your road to recovery:

EXERCISE

Studies have shown that exercise releases endorphins and, in turn, elevates your mood. Hit the gym, jog by the ocean, sign up for a yoga class, have a swim in the local pool, or simply go for a walk. No matter what your preference may be, try to get your body moving for at least 30 minutes each day.

EAT WELL AND GET PLENTY OF REST

Eat a balanced diet and get plenty of rest to help nourish and replenish your brain and body. If you are having trouble sleeping try to resist caffeine and alcohol. Trade coffee and caffeinated teas for herbal teas, listen to a calming audio book, and focus on relaxation and grounding techniques.

STAY CONNECTED

Although you may find yourself wanting to isolate from your friends and family, now is the time for connection. Find support from friends and family and minimize isolation. Connection helps you heal. Not to mention, laughter releases endorphins in your brain and can elevate your mood!

MAINTAIN A ROUTINE

Maintain a regular and positive routine. Take a bubble bath in the evening, read a good book, pursue a new hobby, or get out for a walk. Whatever it is that makes you feel good, make it part of your routine.

KEEP IT LIGHT

Minimize exposure to disturbing images or messages on the news or in books, TV programs, and movies.

AVOID SELF-MEDICATING

Alcohol, illicit drugs and prescription drug abuse are often used to numb symptoms of post-traumatic stress. Unfortunately, these only exacerbate the symptoms and may lead to the development of co-morbid, or co-occurring mental disorders. If you are struggling with substances you should let your doctor know so you can get the support you need.

SEEK HELP FROM A QUALIFIED THERAPIST

If your symptoms have prevented you from being able to go about your daily responsibilities and activities you may want to consider seeking the help of a qualified therapist. When treated thoroughly healing can lead not only to symptom reduction, but long-term transformation. It is extremely important to find a trauma therapist with whom you feel a sense of safety and comfort. You should be comfortable with the pace and work together towards your goals.

Wishing you a gentle journey,

Jennifer Brum

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