Resiliency in the Face of Trauma

Chronic distress caused by experiencing shocking or terrifying events can persist in a person's life long after the initial event is over. Otherwise known as Post Traumatic Stress Disorder, this phenomenon can facilitate potential impacts such as long-term chronic illness and impaired daily functioning.

What can PTSD look like in concrete terms?

• Intense reactions to daily reminders of the trauma or feeling as if the event is still occurring

• Sleeping difficulties/nightmares

• Becoming easily angered or irritated

• Difficulty concentrating

• Feeling on edge, keyed up or on guard for no apparent reason

• Avoiding activities, people, places, and situations that remind you of the trauma

• Difficulties, trusting people, even when they have not given you reason to feel this way

• Lapses in memory recall

These experiences can rob you of personal empowerment and well-being. How can you become more stress resilient while working towards survivorship? The path forward is cultivated through improved self-worth, trust, connection, accountability, and learning.

A good first step in navigating self-care is adopting an attitude of self-compassion. Everyone navigates their own journey, in their own time, and by their own (healthy) means. You are a work in progress, and as a result, you deserve safety, happiness and love. Missteps are inevitable but serve as teachable moments that promote growth.

Efforts to reframe the narrative with this kind of patient self-acceptance can reduce psychic “noise” that fuels toxic shame.

Healthy lifestyle choices can provide daily moments of grounding to regulate your nervous system and regain a sense of self-control. When possible decrease the use of dietary stimulants such as refined sugar, caffeine and nicotine. Avoid drugs and alcohol.

Pursue a balanced diet with fresh nutritious foods. Increase physical movement, including walking, jogging yoga, hiking, dancing, or swimming. Get out into fresh air and green space. Try to get decent amounts of sleep. Cultivate self-reflection with meditation or journaling. Treating yourself as a valuable being can allow you to value increased emotional safety. 

Understanding brain and nervous system dynamics provides a foundation that demystifies your experience. There are physiological components that shape your trauma experience; therefore, understanding the science behind the response can unlock insight and optimize skill acquisition. To illustrate, the amygdala is a brain structure that processes fear and emotional responses, often becoming hyperactive in survivors. In conjunction, the hippocampus, involved in memory formation and retrieval, can become confused about what is truly safe versus what is dangerous.

As psychological stress escalates the prefrontal cortex, an area crucial for rational thinking, becomes diminished in problem solving. Stress hormones (cortisol and adrenaline) prime the body for “fight, flight or freeze” responses. Brain science can help you “name it to tame it.”

Find robust social support in your area. Relationships with others can serve as a buffer for difficult situations and remind you that you’re never truly alone. Local support groups provide friendly networks. 

Group therapy intervention encourages productive skill acquisition. Community organizations (hobby groups, civic groups, and faith groups) promote meaning through productive good works. All examples provide an empathic foundation in the face of emotional pain. 

Mental health counseling with a trained professional can help with acquiring necessary skills for trauma resolution. A therapeutic relationship creates safe boundaries while processing the following questions: “Why am I doing what I’m doing? Is this working for me? How do I move towards mastery of my history and claim my survivorship?” There are a variety of methodologies for trauma intervention. For instance, EMDR (Eye Movement Desensitization and Reprocessing) addresses the shifting of traumatic memory within the brain so it can be less intense and more integrated. CBT (Cognitive Behavioral Therapy) identifies negative thought patterns that contribute to emotional distress and unproductive behavioral responses.

Discovering triggers for patterns of maladaptive behaviors can help formulate new strategies for healthy alternatives. Somatic Therapy emphasizes the connection between the mind and body, helping individuals release trauma stored in the body through physical awareness and movement. Whatever intervention seems beneficial, a therapist can help you find appropriate tools to gain traction.

Engage in radical reframing. Anchor yourself in the present moment despite internal chaos so you can take a breath. Take stock of your strengths, accomplishments and gifts. Prioritize what is necessary, what fulfills you so it has room to grow. Learn about and value the benefits of boundaries. Identify what no longer serves you, embrace alternative skills for change and when ready, let the old toxic behaviors go. Invest in yourself as a worthwhile soul who possesses adaptability, endurance and persistence for the work yet to come.

Creating intentional space to reclaim inner well-being can seem like a daunting task. Don’t panic. Find an appropriate provider by reaching out to community services that assist with determining good fit. Discussing qualifications, personality, comfort and trust, cultural competency, and communication styles as indicators of a fruitful collaboration for success.

You do not have to cope alone.

About the Author:

This article was written by Cindy Berg, LCMHC. Cindy is a compassionate mental health clinician dedicated to supporting children, adolescents, and families through evidence-based, trauma-informed care in Charlotte NC. She is passionate about helping young people build resilience, strengthen emotional regulation, and feel supported during life’s most challenging moments. To find help with Trauma with therapy services at Pediatric and Family Behavioral Health or to schedule an appointment, contact our team today.  

Bibliography:

Trauma Stewardship by Laura van Dernoot and Connie Burk

The Body Keeps the Score by Bessel van der Kolk

The Developing Mind by Daniel Siegel

Traumatic Stress by Martin W deVries