For the sake of understanding it better, you can talk about two types of trauma: Big T trauma and little t trauma. The main difference between big T and little t trauma is the event that is the source of the trauma. Big T Trauma comes from a life-threatening event or situation that is beyond ordinary experience. These could be a natural disaster, a violent crime, a serious car accident, or ongoing sexual abuse.
Little t trauma refers to events that are not life-threatening and occur as part of daily life; still, they create significant distress. These include the sudden loss of a job, the death of a friend or loved one, or being bullied at school.
From time to time, we all experience unfortunate events and situations. What makes an event traumatic is your response to it. If you do not identify and address these responses, the impact of the trauma can stay with you a long time.
In this blog, I invite you to consider the emotional aspects of trauma and what you can do to contribute to your recovery. You can use these suggestions to address any old hurts that need your attention. You can also use these suggestions as a guide the next time you experience an intense situation that is emotionally painful.
These trauma coping strategies wil help you heal.
Compliment yourself on making it through.
Especially for Big T traumas, you can say to yourself: I am here and I am alive. You may have survived physical injuries. You may still be dealing with an array of emotions. It is important, and meaningful, to affirm that you have been strong enough to survive.
2. Allow time to recuperate.
Healing from emotional trauma takes time and rest. In the evenings after work, allow yourself some time to relax. When thoughts or feelings related to the trauma show, don’t try to avoid them or get caught up in them. Practice mindful acceptance to develop a different relationship with them.
3. Take it easy on yourself.
Depending on your emotional trauma, you may still be going to work and carrying out your everyday life while you’re healing. Maybe you didn’t finish every task you wanted to complete while at work. Remind yourself that you’re doing what you can to get better and will soon be as efficient as ever.
4. Be honest.
With trauma, it is easy to get caught up in thoughts that don’t take you in the direction of healing. So, it is okay to tell yourself, “I am feeling sad today.” But take an honest look at your life and affirm the important steps you are taking to experience healing.
5. Find moments in each day to do what you like to do.
The power of the thoughts and feelings of trauma can make your life feel smaller. You stop doing things that give you meaning and joy. You say, “I can go back to those activities once I’ve resolved my trauma.” But doing things you love can help you. Even if it’s just for 30 minutes a day, sit outdoors and enjoy nature, start a book you’ve been meaning to read, or check out your social media websites. Staying in touch with the things you love will speed your recovery.
6. Let yourself cry.
If you feel emotions building up inside you, it’s quite natural to want to release them by having a good cry. Crying will provide some relief and help you leave some of your pain behind you. Go ahead and cry. You may think that if you start crying it will never stop or it will make you sadder, but it can be a good release.
7. Listen to the music you love.
There have been many studies done on the healing power of music. Listen to music each day for at least 15 minutes. Really get into and even sing along. Music will help you heal.
8. Do something nice for yourself.
Often, people who experience trauma feel like they don’t deserve to feel happiness. In fact, this is great time to indulge yourself in something you love. Lie on the couch and read a book. Play games with your kids. Take a nice long walk with your best friend.
9. Watch situation comedies on television.
Life becomes very serious for those who experience trauma. Laughter is good for your emotional healing process. You’ve probably seen a few comedies that you find humorous and entertaining. Now’s the time to ensure you watch a few every week. This is a bit of healthy escapism.
10. Incorporate physical movement into your day.
Provided the doctor says it’s okay, engage in some physical activity each day. Go for a swim. Lift weights, or get on the treadmill. Physical exercise releases endorphins, the “feel good” hormones.
11. Surround yourself with the people you love.
This is not a time to isolate. Play with your kids. Talk to your partner. Call your best friend. Invite your brother over for a visit. Take advantage of the loving care and support of the people in your life.
12. Recognize when you need professional help.
If the painful thoughts and feelings of trauma linger for months, it may be important to contact a mental health professional. I have had lots of experience helping people work through all kinds of trauma. Please visit my trauma treatment specialty page to learn more.