Trauma resilience is the ability to bounce back and find a "New Normal." That phrase is increasingly common. And if you find yourself frustrated with it, you aren't alone.
What does it mean to trade your "old" normal for the new one, particularly after traumatic circumstances? Or during for that matter.
At first, the changes you're forced to manage may come with some degree of physical upheaval or upset. You likely feel the stress and tension in your neck, back, or jaw. This is because, trauma is often experienced via the nervous system. Are you carrying the burdens of health concerns, family worries, financial insecurity, and more in your shoulders? Are uncertainty or a sense of loss roiling in your belly? It's okay to acknowledge and honor those feelings. Honesty, self-compassion, and acceptance are crucial after a disturbing event or troubling period.
To cope and find your way to a healthy new normal, recovery, resilience, and growth are key. How do you get there? All in all, trauma resilience encourages close attention to your body and senses. Tap into a wealth of healthy stimuli to help head off unproductive thought patterns. With those things in place, you are much less likely to get stuck in the past.
Let's explore four specific ways you can release the strain of holding on to the old normal and embrace the path that lies ahead.
4 Ways to Find Your New Normal
1. Track Your Senses and Responses
Trauma resilience calls this habit "tracking" to improve your level of self-awareness.
The goal is to assess your sensations and bodily responses as they happen, for the sake of managing anxiety and supporting daily functionality. You can do this by
monitoring sensations for specific periods of time
noticing and describing physical feelings and changes
staying with discomfort, resisting avoidance
remaining mindful and present
2. Call on Memories of Safer, Happier Times
Referred to as "resourcing", the idea is to give yourself a stockpile of comfort to draw on when you are tense and upset.Think of the days before social distancing and other pandemic measures. Tap into hobbies and activities you enjoyed. In fact, this can be much more soothing than trying to bury or avoid such thoughts. You may find that you are much more able to cope with your new situation if you free your mind and body up to remember and imagine. Also, understand that happy memories and thoughts can inspire hope, confidence, and empowerment. The strengths, connections, and abilities attached to those memories are not lost to you. After all, you can still add them into your new normal and craft a fulfilling new phase in your life.
3. Physically Reconnect
Your body can also direct your mind toward calm with a mental tool called "grounding."
Try to use your physical surroundings when you feel overwhelmed by the changes and upset you've experienced. Think about where you are now, your immediate surroundings, can help you focus and slow down racing thoughts or triggered memories.
Feel the ground beneath your feet. As well as, focus on and experience your five senses intentionally. Notice the room or the natural space around you and your body.
Most importantly, allow, acknowledge and journal about:
upsetting thoughts,
grief about the way things used to be,
all the missed opportunities,
what didn't pan out,
and any failures you feel due to the pandemic.
Come back to the present and the sense that you are in a safe place right now.
4. Calmly Move Your Body
Continue to embrace the mind/body connection via "gesturing."The goal is to come up with reliable movements that soothe you when stress, triggers, or disturbing thoughts arise. For some people, Tai chi or yoga works well. Others use a series of dance movements to relax. Still others create their own collection of actions that speak to them. Just remember to be gentle with yourself and for calm rather than anything aggressively athletic. Try to incorporate deep breathing and resist the urge to be self-critical.
Seek Non Judgemental Support
Stress, trauma triggers, and the demands of changing quickly can create a perfect storm of overwhelm. Reaching out to a professional qualified in Trauma Resilience Counseling may be the best way to protect your nervous system and emotional well-being.
Let us help you process your emotions and strategize your future.
I'm here to help and look forward to supporting you. Reach out for a free consultation soon.
Find out more about trauma therapy in CO. Serving Boulder, Longmont, Denver.
For your other needs, you can count on April Lyons Psychotherapy Group, to help you heal and grow through EMDR therapy, somatic therapy, and PTSD treatment – because we believe in your strength and potential for recovery.
