What Does Processing Trauma Really Mean?
We often hear the language of “processing trauma” in relation to therapy but what does this really mean? Trauma is subjective and how we define it is less about what happened but more about how it affected us. Sometimes it can be helpful for us to have labels to describe an experience and for others it might be more complicated. If you are someone who does find it helpful to use the word trauma, then processing trauma in therapy could mean that you have worked through the experience to the extent that it no longer disrupts your daily life. In trauma work, being able to talk about our experience while still retaining the ability to be connected to it somatically and emotionally can be part of the steps in processing trauma. It can take time and trust in order to be able to do this.
In order to do so, we have to find ways over time to be able to tolerate those physical sensations and emotional feelings, which can be terrifying. It’s not uncommon for us to either feel completely overwhelmed or shut down. In the trauma therapy world, there is a concept called “window of tolerance” and this is what we are seeking when discussing distressing experiences. The window of tolerance is located in middle of a spectrum in which on one end we have hypoarousal or overwhelm. This can show up in the form of a panic, difficulty breathing, rapid heart race, nausea, spinning, hot flashes, etc. On the other end of the spectrum, there is the term hyperarousal, or shut down, in which we might feel empty, spacey and possibly begin to dissociate.
In therapy, we work to begin to recognize where we are in the spectrum and over time employ various self soothing and grounding strategies in order to get closer to the middle. When we are in the middle of the spectrum, or “window of tolerance”, we are better able to face our traumatic experiences and integrate them into our lives. The process of moving toward the window of tolerance takes time, trust and skills. Sometimes, trying self soothing and grounding strategies isn’t even an option yet in therapy. Once we do start to feel ready, it’s important to try the ones that are best suited for the distress we are experiencing at the moment.
When you are feeling overwhelmed by your emotions or physical sensations, the following strategies can be helpful:
Breath, this is the quickest way to begin to relax your body and when you relax your body, your mind can follow. If you haven’t try breathing in at the count of 4, holding for 5 and releasing on the count of 6. You can also do just try to take deep breaths in at the count of 7 and release at the count of 8.
Practicing the 5-4-3-2-1 technique, which begins with noticing 5 things around your room, touching 4 objects near you, listening for 3 sounds, smelling 2 different scents and and tasting 1 thing (if you are feeling particularly stuck, biting into a lime or lemon could help).
Moving your attention away from your heartbeat and while standing, focusing on sensation of your feet firmly planted on the ground and notice the feeling of being grounded
Alternatively, if you beginning to feel shut down or numb, you could try the following:
Activate our senses, whether that is through putting on some music, drinking a warm beverage, changing our physical surroundings, smelling a candle or scent
Wraping yourself in a weighted blanket and repeating a mantra that might be helpful for you
Gently beginning to try to move your body, whether that is wiggling your toes or feeling your back against the chair or squeezing your forearm with your opposite hand
You might find that you rapidly move between feelings of overwhelm and shut down and that certain strategies work for either. When processing trauma, it can be helpful to work with a therapist to understand where you fall on the window of tolerance, identify triggers and ways of self soothing and grounding. Only you can determine what strategies will work for you and part of therapy involves expanding your toolbox of strategies. Lastly, practicing any or several strategies when you are feeling less distressed will make these same strategies more accessible when you are needing them the most.
