The smell of an impending rainfall that evokes memories of thunderstorms, the aroma of pumpkin pie that elicits the night before Thanksgiving, the buzzing of locusts wings that reminds you of the beginning of summertime, the scent of logs burning that causes you to think about family and friends gathered around a campfire, Nat King Cole’s The Christmas Song that causes you to reflect upon Christmas as a child, the taste of Cracker Jacks that evokes memories of your first baseball game, the bite of pizza that elicits memories of that small town, hole in the wall pizza joint, feeling the crispness in the air that signifies the Fall foliage you remember growing up in the Midwest, the sound of waves crashing and the feeling of sand between your toes that reminds you of building sand castles on the beach. These moments are distinctly personal.
Scientific research suggests that our bodies store memories, experiences and emotions on a cellular level. This explains why a particular scent can immediately conjure up a memory from childhood or a particular sound takes you back to a recollection from years ago. Since our bodies store data, then we can logically conclude that our bodies store trauma. Therefore, your body physiologically responds to internal and external cues that are reminiscent of traumatic events. Oftentimes, your body is sending an alert, a pause, or even a danger signal when experiencing those cues. It perceives threats, whether real or imagined.
Trauma disorients your sense of safety and sense of self. Imagine a snow globe that is constantly being shaken, never allowing the snow to settle. This describes your nervous system. We tend to refer to this as being dysregulated. Your body, particularly your nervous system, is constantly seeking safety.
Judith Herman, a psychiatrist, researcher and professor, introduced a framework for trauma therapy known as the Three Stage Recovery Model. Herman believes that healing from trauma can happen by experiencing three stages: safety & stabilization, remembrance & mourning and reconnection & integration. Stages two and three cannot happen until safety & stabilization is established. Establishing safety is the key to regulating your nervous system. Without safety, you are unable to process the memories associated with trauma, grieve and mourn what you have lost or restore/develop relationships.
There are three areas of safety in recovery to be mindful of:
- Physical–ensuring that your immediate environment is free from danger.
- Emotional–a space that fosters a non-judgemental atmosphere where you can express your emotions freely.
- Relational–building relationships on trust defined by consistency, transparency, accountability and reliability.
Dissociation (unwanted thoughts, memories and emotions that pull you away from the present moment) is very common for people who experience trauma. When you experience a trigger associated with trauma it might feel as though you are being transported back into time to that traumatic event. The use of Grounding Techniques are a way to bring you back to this present moment, the here and now, where you are safe.
The 5-4-3-2-1 Technique utilizes all 5 senses to try and bring back your attention to the moment at hand: Name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and 1 thing you can taste.
Deep breathing increases the oxygen flow to your brain, which increases your capacity to think and concentrate. It also helps rid your body of many toxins.
Establishing boundaries provides protection and safety by keeping harmful and destructive things out & good and healthy things in.
Join Small Groups Online – Experience what it’s like to be in a space where you can share honestly without judgment, a critical component of nervous system safety.
These are just a few techniques that you can utilize as you begin the process of regulating your nervous system. Safety first! Then you can begin the healing process of trauma.