Dealing with Trauma Triggers

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The news has been full recently of stories about sexual assault.  Watching the news can bring back  difficult memories and make you feel overwhelmed. Understanding that traumatic triggers can come  at any time is a good reminder of the importance of practicing consistent self-care.   I have made a list to help you with self care when you’re feeling triggered.

  1. Have a self care plan  for when unexpected trauma reminders happen.  It’s a good idea to  write down some strategies that have helped you in the past when you were feeling stressed or overwhelmed.  Save a copy of the strategies on your phone so they’re easily accessible to you.
  2. If you are feeling triggered, look around the space where you are and remind yourself that you’re safe at that moment.   Repeat to yourself, “I am safe right now.”  Say this over and over again in your mind until you feel calm.
  3. Use grounding techniques such as meditation and deep breathing exercises. to regulate strong emotions under stress. This will help you connect with your body and your five senses.  Grounding is very helpful with trauma because it helps you stay in the moment  in order to help you separate from past trauma.
  4. Seek out feelings of safety.  Try to   find spaces that make you feel safe.  This  can be found with people you trust or a comfortable environment.
  5. Slowly and gently confront trauma reminders.  When reminders happen,  try to take them in small doses.  You can take breaks, get support, and take deep breaths,
  6. Know that trauma symptoms will pass.    Remember you are strong enough to survive reminders of past trauma.
  7. Go to Therapy. A therapist can teach you skills for managing trauma symptoms, and offer you comfort when you feel overwhelmed.    I know therapy can be expensive however Open Path Collective has a comprehensive list of therapists who offer therapy for lower cost.
  8. If you feel triggered and need to talk to someone right away, call 1800-656-HOPE for support and linkage to local resources.

Remember to take care of yourself and it’s not your fault.

What is a Trigger?

 

 

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Recently  we are often hearing about trigger warnings and on social media, many people will post a  warning before posting something which may be disturbing to others.  Triggers are not something new however until recently many people didn’t think about how something could trigger someone else.  If someone gets triggered, it often takes sometime to get out of the the moment and not think about the memory that was triggered by what they saw, heard or smelled.   Unfortunately it’s impossible to know what will trigger each person and some triggers are unavoidable.  It’s important to know if something will trigger you and to try to avoid any triggering situations.   Triggers are activated through one or more of the five senses: sight, sound, touch, smell and taste.  Sight and sound tend to be the most triggering for people.

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Sight

  • Often someone who resembles the abuser or who has similar traits or objects of the abuser will be triggering and bring back vivid memories of the abuse.
  • Witnessing someone else being abused.
  • The object that was used to abuse
  • Seeing a place or situation which reminds you of the abuse.

Sound

  • Anything that sounds like anger , pain or fear can be triggering.
  • Anything that resembles sounds that the abuser made for example . whistling,  or tone of voice
  • Words the abuser used.

Smell

  • Anything that resembles the smell of the abuser
  • Any smells that resemble the place or situation where the abuse occurred (ie. food cooking ,wood, odors, alcohol).

Touch

  • Anything that resembles the abuse or things that occurred prior to or after the abuse for example certain physical touch, someone standing too close or the way someone approaches you.

Taste

  • Anything that is related to the abuse, prior to the abuse or after the abuse for example. certain foods, alcohol, tobacco.

If you feel triggered  by something there are ways to help you to feel better.  Grounding exercises and deep breathing are usually helpful.  A good grounding exercise is to acknowledge that you’re being triggered, remind yourself that you’ll be ok and that you’re safe and not in the situation.  Think of some positive affirmations to repeat to yourself and most importantly be kind and compassionate to yourself and remind yourself that whatever happened was not your fault.

When Pain Seems to Make You Feel Better

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When people self-harm they  often see it as a  way of coping with problems. It may help you express feelings you can’t put into words, distract you from your life, or release emotional pain. Afterwards, you may  feel better  for a little while.  However  the painful feelings  usually return, and you  may feel the urge to hurt yourself again. If you want to stop but don’t know how, remember this: you deserve to feel better, and you can get there without hurting yourself.

Understanding cutting and self-harm

Self-harm is often a way  of expressing and dealing with deep  emotional pain. As strange as it may sound to those on the outside, hurting yourself can make you feel better. Injuring yourself may be  the only way you know how to cope with feelings like sadness, self-loathing, emptiness, guilt, and rage.

The problem is that the relief that comes from self-harming doesn’t last very long. It’s like putting on a Band-Aid when what you really need are stitches. It may temporarily stop the bleeding, but it doesn’t fix the underlying injury.

If you’re like most people who self-injure, you probably try to keep what you’re doing secret. Maybe you feel ashamed or maybe you just think that no one would understand.  Ultimately, the secrecy and guilt affects your relationships with your friends and family members and the way you feel about yourself. It can make you feel even more lonely, worthless, and trapped.

Myths and facts about cutting and self-harm

 

Myth: People who cut and self-injure are trying to get attention.
Fact: The truth is that people who self-harm generally harm themselves in secret. They aren’t trying to manipulate others or draw attention to themselves.  Actually shame and fear can make it very difficult to come forward and ask for help.

Myth: People who self-injure are crazy and/or dangerous.
Fact: It is true that many people who self-harm suffer from anxiety, depression, or a previous trauma—just like millions of others in the general population, but that doesn’t make them “crazy or dangerous”. Self-injury is how they cope. Sticking a label like “crazy” or “dangerous” on a person is not  accurate or helpful.

Myth: People who self-injure want to die.
Fact: People who self-injure usually do not want to die. When they self-harm, they are not trying to commit suicide —they are trying to cope with their problems and pain.   They often feel that  self-injury may be a way of helping themselves go on living. However, in the long-term, people who self-injure have a much higher risk of suicide, which is why it’s important to seek help.

 

Signs and symptoms of cutting and self-harm

Self-harm includes anything you do to intentionally injure yourself. Some of the more common ways include:

  • cutting or severely scratching your skin
  • burning or scalding yourself
  • hitting yourself or banging your head
  • punching things or throwing your body against walls and hard objects
  • sticking objects into your skin
  • intentionally preventing wounds from healing
  • swallowing poisonous substances or inappropriate objects

Self-harm can also include less obvious ways of hurting yourself or putting yourself in danger, such as driving recklessly, binge drinking, taking too many drugs, and having unsafe sex.

How does cutting and self-harm help?

It’s important to acknowledge that self-harm helps you—otherwise you wouldn’t do it. Some of the ways cutting and self-harming can help include:

  • Expressing feelings you can’t put into words
  • Releasing the pain and tension you feel inside
  • Helping you feel in control
  • Distracting you from overwhelming emotions or difficult life circumstances
  • Relieving guilt and punishing yourself
  • Making you feel alive, or simply feel something,instead of feeling numb

Once you better understand why you self-harm, you can learn ways to stop self-harming, and find resources that can support you through this struggle.

If self-harm helps, why stop?

Although self-harm and cutting can give you temporary relief,  in the long term, it causes far more problems than it solves.

  • The relief is short lived, and is quickly followed by other feelings like shame and guilt.
  • Keeping the secret of self-harm from friends and family members is difficult and lonely.
  • You can hurt yourself badly, even if you don’t mean to. It’s easy to misjudge the depth of a cut or end up with an infected wound.
  • If you don’t learn other ways to deal with emotional pain, it puts you at risk for other  problems,  including major depression, drug and alcohol addiction, and suicide.
  • Self-harm can become addictive. It may start off as an impulse or something you do to feel more in control, but soon it feels like the cutting or self-harming is controlling you. It often turns into a compulsive behavior that seems impossible to stop.

Self-harm and cutting don’t help you with the issues that made you want to hurt yourself in the first place. There are  other ways that the underlying issues that are driving the self harm can be managed.

Help for cutting and self-harm

 Confide in someone

If you’re ready to get help for cutting or self-harm, the first step is to confide in another person. It can be scary to talk about the very thing you have worked so hard to hide, but it can also be a huge relief to finally let go of your secret and share what you’re going through.

 

Tips for talking about cutting and self-harm

  • Focus on your feelings. Instead of sharing detailed accounts of your self-harm behavior focus on the feelings or situations that lead to it. This can help the person you’re confiding in better understand where you’re coming from. It also helps to let the person know why you’re telling them.
  • Communicate in whatever way you feel most comfortable. If you’re too nervous to talk in person, consider starting off the conversation with an email or letter Don’t feel pressured into sharing things you’re not ready to talk about. You don’t have to show the person your injuries or answer any questions you don’t feel comfortable answering.
  • Give the person time to process what you tell them. As difficult as it is for you to open up, it may also be difficult for the person you tell—especially if it’s a close friend or family member. Sometimes, you may not like the way the person reacts. Try to remember that reactions such as shock, anger, and fear come out of concern for you.

Talking about self-harm can bring up a lot of emotions. Don’t be discouraged if the situation feels worse for a short time right after sharing your secret. It’s uncomfortable to confront and change long-standing habits. But once you get past these initial challenges, you’ll start to feel better.

Figure out why you cut

Understanding why you cut or self-harm is a vital first step toward your recovery. If you can figure out what function your self-injury serves, you can learn other ways to get those needs met—which in turn can reduce your desire to hurt yourself.

Identify your self-harm triggers

Remember, self-harm is most often a way of dealing with emotional pain. Once you learn to recognize the feelings that trigger your need to self-injure, you can start developing healthier alternatives.

Get in touch with your feelings

If you’re having a hard time pinpointing the feelings that trigger your urge to cut, you may need to work on your emotional awareness.  Emotional awareness means the ability to identify and express what you are feeling from moment to moment and to understand the connection between your feelings and your actions. Feelings are important pieces of information that our bodies give to us, but they do not have to result in actions like cutting or other self-harming.

The idea of paying attention to your feelings—rather than numbing them or releasing them through self-harm—may sound frightening to you. You may be afraid that you’ll get overwhelmed or be stuck with the pain, however emotions quickly come and go if you let them. If you don’t try to fight, judge, or beat yourself up over the feeling, you’ll find that it soon fades, replaced by another emotion. It’s only when you obsess over the feeling that it persists.

Find new coping techniques

Self-harm is your way of dealing with feelings and difficult situations. So if you’re going to stop, you need to have alternative ways of coping in place so you can respond differently when you start to feel like cutting or hurting yourself.

If you cut to express pain and intense emotions

  • Paint, draw, or scribble on a big piece of paper with red ink or paint
  • Express your feelings in a journal
  • Write down any negative feelings and then rip the paper up
  • Listen to music that expresses what you’re feeling

If you cut to calm and soothe yourself

  • Take a bath or hot shower
  • Pet or cuddle with a dog or cat
  • Wrap yourself in a warm blanket
  • Massage your neck, hands, and feet
  • Listen to calming music

If you cut because you feel disconnected and numb

  • Call a friend (you don’t have to talk about self-harm)
  • Take a cold shower
  • Chew something with a very strong taste, like chili peppers or  peppermint

If you cut to release tension or vent anger

  • Exercise —run, dance, jump rope, or hit a punching bag
  • Punch a cushion or mattress or scream into your pillow
  • Rip something up (sheets of paper, a magazine)
  • Make some noise (play an instrument, bang on pots and pans)

Substitutes for the cutting sensation

  • Use a red felt tip pen to mark where you might usually cut
  • Rub ice across your skin where you might usually cut
  • Put rubber bands on wrists, arms, or legs, and snap them instead of cutting or hitting

 

Professional treatment for cutting and self-harm

You will probably also need the help and support of a trained professional as you work to overcome the self-harm habit.   A therapist can help you develop new coping techniques and strategies to stop self-harming, while also helping you get to the root of why you cut or hurt yourself.

Self harm is  an outward expression of inner pain—pain that often has its roots in early life. There is often a connection between self-harm and childhood trauma.

Self-harm may be your way of coping with feelings related to past abuse, flashbacks, negative feelings about your body, or other traumatic memories. This may be the case even if you’re not consciously aware of the connection.

If you or someone you know is self harming, please reach out to someone for help.