Nurturing Healing: Decreasing Anxiety After Trauma

Living with the aftermath of trauma can be an overwhelming and challenging experience.  The chronic anxiety can sometimes be unbearable.  The nightmares, the panic attacks, the social anxiety... It flavors our lives.  It takes ahold of our lives.  We get embarrassed because of our symptoms.  We think "I didn't have it as bad as some.  What is wrong with me?

When I was a teenager, I dated a guy that was absolutely horrible.  So much abuse... so much...  And somehow it was my fault that he did it to me.  And I believed at that time that it was my fault.  I made him mad.  If I had just completed whatever he wanted then the behaviors wouldn't have ensued.  Yet this was a lie.  I lie I told myself to protect myself. For if I believed the truth, I would have been so ashamed and embarrassed who knows what I would have done.  I was already at 13 out there doing all kinds of drugs and drinking.  It was my escape of reality.  

Yet I had people around me who loved me... Told me that I was "better than what you have going on."  Encouraged me to get my stuff together.  Encouraged me to go to nursing school.  And then God stepped in like He always does.  

My encouragement to you is that you can do just as I did.  You can challenge the toxic people and environments.  Challenge the trauma and heal.  You will never forget what happened to you yet you change the lens of how you view what has happened to you.  This is health.  This is healing.  WELCOME!  Below is a list to get you on your journey.  You've got this! 

1. Seek Professional Support: One of the most crucial steps in overcoming trauma-induced anxiety is seeking the help of a mental health professional. Therapists, psychologists, or counselors can provide a safe space for you to express your feelings and work through the impact of trauma. My personal favorites are Cognitive-behavioral therapy (CBT) and Acceptance and Commitment Therapy (ACT).  
2. Establish a Support System: Surrounding yourself with a supportive network of friends and family can make a significant difference in your healing process just as I did. Share your experiences with trusted individuals who can provide empathy and encouragement. Connecting with others who have gone through similar experiences, such as support groups, can foster a sense of community and understanding.  Find your tribe! And if you can't find one, build one! 
3. Practice Mindfulness and Grounding Techniques: Mindfulness and grounding techniques are powerful tools for managing anxiety. Practices such as deep breathing exercises, meditation, Tai Chi, and yoga can help bring your focus to the present moment, reducing the overwhelming nature of traumatic memories. Engaging your senses, like feeling the ground beneath your feet or listening to calming music, can also anchor you in the here and now.
4. Establish Healthy Routines: Creating a consistent daily routine can provide a sense of stability and predictability. Prioritize self-care activities, such as adequate sleep, a balanced diet, and regular exercise. Physical well-being is closely linked to mental health, and maintaining a healthy lifestyle can contribute to a more resilient mindset.  Do yourself a favor and read the book "This is Your Brain on Food by Uma Naidoo, MD.  Phenomenal.   
5. Set Realistic Goals: Trauma recovery is a gradual process, and setting realistic goals is essential. Break down larger tasks into smaller, manageable steps, celebrating your achievements along the way. Recognize that healing is not linear, and there will be ups and downs. It's the "bumble bee effect."  Be patient and compassionate with yourself.
6. Express Yourself Creatively: Engaging in creative outlets such as art, writing, or music can be therapeutic. Expressing your feelings through these mediums can provide a healthy way to process emotions and regain a sense of control over your narrative. Journaling especially can be a powerful tool for self-reflection and emotional release.

Decreasing anxiety after experiencing trauma requires a multifaceted approach that encompasses professional support, a strong social network, mindfulness practices, healthy routines, realistic goal-setting, and creative expression. Remember that healing is a unique and ongoing journey, and it's healthy to seek help along the way. By incorporating these strategies into your life, you can foster a sense of empowerment and move towards a brighter, more resilient future.  You've got this!  Let's RISE and thrive!