7 Tools for Managing Traumatic Stress

August 2021

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7 Tools for Managing

Traumatic Stress

Post-traumatic Stress Disorder (PTSD) and other forms of traumatic stress can make life incredibly

difficult and unpredictable.

Intrusive thoughts and flashbacks can just show up without a moment’s notice, affecting your ability to function.

National Alliance on Mental Illness

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Into Understanding Trauma

What Exactly Is Trauma and

Why Does It Matter?

Understanding the link between trauma and behavior

Diana's Message

Responding to traumatic memories

I believe, and have experienced that everything that happens can ultimately be used to help us learn and grow.

Even when we’re faced with what seems to be the impossible, we still have choices in how we respond.

We can face challenges with full awareness and intention or react with fear and defensiveness

BUT...in the face of a traumatic memory,

our response is not always our choice.

I discovered the only way I could find myself, increase my ability to heal, was to, first look at my false narratives, and my need to feel "normal" by putting on a facade that everything about my life was okay -- in truth, it was not okay.

Instead, I realized that I was without the necessary tools and recovery support that was needed in order for me to feel, allow, and acknowledge my trauma. By doing so, the falsehoods began to melt away and my story was no longer something outside of myself, rather, became integrated and connected to the person I am today and to my inner compassion.

Yes, this took about a decade -- but it changed my life for the better in ways

I could not have imagined.

Trauma is real.

The effects of trauma are long lasting.

They are an indelible part of our story.

I became committed to use my depth of experience and compassion to educate and serve others through coaching, blogging, workshops, being a mental health family educator and speaking at organizations, corporations and schools.

This month's blog offers a Trauma Tool-Kit written by the National Alliance on Mental Illness.

As always, thanks for reading and sharing your comments!

Diana and Jan

Managing Traumatic Stress

Staying away from the people, places and situations that trigger these thoughts and memories can be appropriate and helpful at times.

However, using avoidance as your only strategy can cause more problems than it attempts to solve. These symptoms can’t be avoided all the time, and trying to may cause you to close yourself off to opportunities, create anxiety or feel even more restrained by your traumatic experience.

It may also be harmful to only have one method of coping because it may not help you every time.

Rather it’s better to have an abundance of tools at the ready for when you’re feeling the scary reach of traumatic stress.

So, here are some diverse coping methods to add to your toolbox.

7 Tools for Managing Traumatic Stress

Breathe Slowly And Deeply

This is a free and portable tool to use anytime and anywhere. Make sure you inhale through your nose and exhale for longer than you inhale, either through your nose or through pursed lips.

A suggested rhythm is to inhale for four counts, hold for two and exhale for six to eight counts.

By doing this you are activating the part of your nervous system that helps your body calm itself. This can help you to think clearly and return to the present moment.

Validate Your Experience

What you have experienced is real and hurtful. Having the name or context of traumatic stress/PTSD lets you know you that how you feel is not your fault. There is nothing “wrong” with you. What you’re going through is actually a normal response to abnormal experiences.

It’s important to remind yourself of this as you go through challenging symptoms because self-validation is an important piece of healing.

Mindset Coaching with Diana

Complementary 30-min sessions available (click below)

Mindset Coaching explores our inner dialog, the stories we all tell ourselves, specifically looking at the thoughts, words, and phrases that we use every day to make meaning out of our life.

The thoughts that constantly percolate through our brains reflect our foundational beliefs, our underlying attitudes, and our biases, which determine how we process information, and which create our perspective.

Self-talk defines us. It tells the story of how we see ourselves and the world.

These stories color our perceptions and our relationships.

Mindset Coaching helps to support, reshape, and redefine our perspective to serve us in more positive, productive, and healthy ways.

Adopting a new mindset that focuses on growth and harmony allows us to embrace obstacles that may have felt threatening – struggles, setbacks, criticism.

But from a broader point of view these kinds of challenges can be seen as steps that are necessary for progress.

These new adaptations in our perspective can play a big role in creating a balanced, successful, and happy life.

More About Diana

Free 30-Min Coaching Session

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As always, thanks for reading, and we appreciate all the wonderful comments!

Diana and Jan

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