Dr. Barton Goldsmith: How to Help Yourself Heal from Trauma – Winston-Salem Journal

Nietzsche said, “What doesn’t kill you only makes you stronger.” Unfortunately, he missed the PTSD part and I don’t know anyone who hasn’t experienced trauma of one kind or another. It is important to acquire a set of skills that will help you get out of the space of trauma and back into real life. Here are some tips you can follow.

Professional counseling is highly recommended. A mental health professional who specializes in trauma can provide individualized support in a safe space and evidence-based therapy. Being alone in your fear and pain is a very difficult and sad place. Reach out.

Be careful what you eat, nutritionally and emotionally. Food affects mood. Make sure you eat nutrient-dense food and cut back on caffeine, alcohol and sugar, all of which can increase anxiety. Social media and mass media can re-traumatize. Be careful what you pay attention to. Videos and controversial posts can cause.

Surround yourself with caring friends and family who are empathetic and supportive. Lean on your human BFFs and tell them why. At the same time, reduce or eliminate unhealthy relationships and provoking situations. It might sound impossible, but just start with the easy ones.

Exercise can improve your mood and relieve anxiety. Embrace nature. Get some sun and air, go to the beach or take a walk in the park. This will ground you and keep you centered. Just walking around the block for 30 minutes will lift your spirits. Try it.

Log your process. Practice deep breathing. Meditation, mindfulness, and progressive muscle relaxation are also options. Develop a routine that incorporates these strategies. This will allow you to manage stress and reduce anxiety-related trauma. Routines provide structure and a sense of control.

It can be affirming and healing to realize you are not alone. In-person as well as online groups are available to address specific traumas and demographics. Just google “support groups” and dozens will come up, and many are Zoom ready too, so it doesn’t matter where you are. Don’t limit yourself.

Realistic goals are necessary for recovery. Celebrating small accomplishments and victories can build confidence and make your healing manageable and tangible. I believe in reaching for the stars, but only if you feel good right where you are.

Be patient with yourself. Healing takes time. Be gentle and leave room for setbacks – they happen. The road ahead is never a straight line. Remember that your trauma is not your fault. Avoid self-blame and take care of yourself as much as possible during this healing time.

Find ways to express your emotions through art, music, dance, and writing. The ability to identify and express your emotions will facilitate healing by allowing the release of intense emotions. Creativity in one area spreads to all areas of your life if you encourage it in yourself.

Self-advocacy is important for both treatment and maintaining your recovery. This will allow you the space you need to heal as well as protect you from triggering/retraumatizing relationships and events. Get better at saying no. If something doesn’t feel right, it’s better to do something else.

Take this advice whether you think you’re ready or feel faint of heart and don’t know where to turn. We all deserve to live life without looking over our shoulders or carrying a broken heart that will just weigh you down.