Combating psychological trauma is complex, but it is far from impossible. In fact, it is part of what is common in psychotherapy processes, and currently there are several intervention programs and strategies that help achieve this, achieving persistent effects in the long term.
In this article we will review several tips to know how to combat traumaor rather, overcome it.
Psychological trauma is an emotional and behavioral alteration that is part of the consequences of a painful event that a person has gone through. This type of event can have to do with a situation in which physical violence occurred or an accident that endangered someone’s physical integrity (and in fact, it is very common for these characteristics to occur), but it can also occur the case that the harmful thing is more abstract and subtle, and does not involve physical pain or wounds, bruises…
In practice, psychological trauma can be defined as the emotional “mark” that these situations left in the memory system of the person who develops this alteration. These psychological consequences can remain latent or “dormant” for a time and, at a certain point, begin to manifest and prevent the person from having a good quality of life.
The symptoms through which trauma manifests tend to be linked to excess anxietyalthough this alteration is not part of the category of anxiety disorders (in which we find phobias, panic attacks, generalized anxiety and other similar psychopathologies).
It is also common for feelings of guilt to arise: many people feel responsible for suffering from this problem, even if they have been traumatized by experiences in which they were the victims (abuse, sexual abuse in childhood…).
As with all psychological disorders in general, trauma can be present in varying degrees of intensity, and in the most severe cases, it can even be accompanied by dissociative symptoms. For example, these occur when the person loses awareness of the moment and place in which he or she is when recalling memories linked to the trauma.
5 keys to combat and overcome trauma
Luckily, trauma is an experience that can be overcome. Below you will find several of the key ideas to know how to do it, although you must keep in mind that each case has its particularities.
1. Go to therapy
The first piece of advice is that it is essential to attend therapy. Trauma is an alteration serious enough to seek professional help and do not underestimate its destructive capacity.
Psychotherapy and medicine provide tools that help the patient both to mitigate the discomfort generated by the symptoms of trauma and to overcome this condition, giving it a resolution. In this way, intervention programs set short and long-term objectives.
Besides, It is important that once you start the treatment you are consistent in going to the sessions and not interrupting it. when you notice that you feel a little better. Falling into this mistake can mean that in a matter of days or a few weeks you lose a good part of the progress you have made, since it has not yet been completely “fixed” in your way of managing emotions and interacting with the environment.
On the other hand, since the doctors and psychologists who handle your case will know better the characteristics of your individual problem, in the event that their instructions contradict lists of general advice like this one, you should give more value to their word.
2. Don’t try to block those memories
If you become obsessed with trying to leave those intrusive thoughts linked to the trauma out of your consciousness, you will be giving them more power. on you, and you will only achieve the opposite effect to the desired one. Don’t try to leave your mind “blank” either, since that is impossible and you will get frustrated.
Assume that you cannot fully control what goes through your mind and that it will always be subject to a torrent of thoughts that will arise one after another, some of which will cause you some discomfort.
3. Don’t be afraid of the concepts surrounding trauma
Every trauma has a core of images and ideas that are unbearable at a given moment and make us feel very bad, and a whole series of mental contents that orbit around them and that generate discomfort, but not in such an intense way. It is best not to assume that this second group of thoughts and images will lead you to relive the trauma.and try to “lose your fear of them.”
For example, do not avoid visiting certain places that have an indirect connection with what makes you relive traumatic memories, and in fact, try to give them other connotations. Do new, positive and stimulating activities from your point of view in a way that those kinds of experiences are linked to those contents of “the orbit”. That way you will lose respect for them and The domains of trauma will become increasingly narrower, giving you more room for maneuver..
You must train your ability to keep certain content that generates discomfort in mind. Not only those linked to trauma, but everyone in general. This way you will become better and better at not avoiding certain ideas and images.and these will leave your consciousness just as they have come.
In this sense, it may be useful for you to practice Mindfulness. These types of exercises will lead you to be aware of the experiences associated with the here and now without judging them, just accepting them for what they are.
5. Lean on your friends and family
The process of overcoming trauma is not entirely individual. We are social beings, and it is normal to seek support from others when we feel especially vulnerable. Try to avoid isolating yourself as your way of experiencing trauma.
Do you need professional psychological support?
If you are going through difficult times and notice that you need psychotherapeutic support, contact me.
My name is Javier Ares and I am a General Health Psychologist, an expert in forms of discomfort associated with anxiety, depression and/or relationship problems, which I address mainly through cognitive-behavioral therapy.
