A Self-Care Framework to Maximize Resiliency and Mitigate Trauma

Trauma is any type or series of event(s) that triggers a chronic stress response in your body. While an acute stress response is beneficial for accomplishing goals, like meeting a deadline at work or protecting yourself by initiating a fight/flight response, you become harmed psychologically and physically when the stress becomes chronic in nature (Rousseau, 2022). Trauma can include anything from witnessing a terrorist attack (direct trauma), to listening to a friend or stranger as they share about their experience being raped (vicarious trauma). An example of how a series of events could become traumatic, would be when a corrections officer feels manipulated by inmates, feels unsupported by her fellow officers, and feels highly scrutinized by management. In the short-term, the officer may be resilient and feel determined to succeed, but over months or even years, going to work can slowly become a traumatic experience as resiliency fades and chronic stress develops.

Resiliency in the face of trauma, is the ability to relieve stress through self-regulation (physical and emotional) and self-care (Rousseau, 2022). By combining what I have learned from Dr. Rousseau and Dr. van der Kolk, I propose the following framework as a guide for developing a self-care plan that maximizes resiliency and mitigates trauma:

1. Breath & Mindfulness – You need to be able to “feel what you feel and know what you know” without becoming overwhelmed (van der Kolk, 2014). Learning breathing and mindfulness techniques will lay the foundation for being able to emotionally handle the thoughts and feelings that have been suppressed.
2. Rhythmic Interactions – Dancing, singing, playing an instrument, and other non-musical rhythmic actions like tossing a ball back and forth, increase pleasure and connection, while decreasing stress (van der Kolk, 2014).
3. Feel Your Body – Numbness is a common symptom of trauma, but people have a need to feel their body. Exercise and hugs provide physical sensations that can calm us down (van der Kolk, 2014). On the other end of the spectrum can be body tension that prevents the feeling of calming physical sensations. Massages and floating in a pool can help to ease physical tension in the body.
4. Feel What You Feel – Do not try to suppress tears or ignore emotions. Let yourself feel what you feel and think what you think.
5. Feel Heard – Find ways to verbally express your thoughts and emotions. This could be done through close friends, a therapist, or even journaling. Finding the words to describe your deepest thoughts and feelings, without fear of criticism or broken confidentiality, is a powerful stress reliever.
6. Self-Compassion – It is impossible to heal the self when you hate yourself. Know that you are enough and thrive in that realization. Know that you are worthy of the good in your life, and that your actions and thoughts are reasonable for your circumstances.
7. Friends & Family – Surround yourself with people who will accept you as you are and be your true self around them. They should make you feel normal, not like a burden or a rare breed of stupid. They should also make you feel safe.

By ensuring that each of these aspects are thoroughly applied to your life, via a list of activities that are your self-care plan, you will maximize your resiliency and mitigate the potential effects of trauma. This is not a perfect solution for healing from trauma, but it is a great way to become chronic stress resistant.

References

Rousseau, D. (2022, March). Module 1: Introduction to Trauma [Online lecture materials]. Boston University.

van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin.

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