I’ve stopped watching the news on TV. Most days I barely even read the news on my IPad, much less look at a newspaper. From the horror of Las Vegas to the destruction of Hurricanes Irma and Maria, it seems trauma and suffering are everywhere. (And that’s just on this side of the world.) I can only imagine the impact of these and the many other current events on all those involved and what they will face in the coming months and years. The road to recovery will be long and likely overwhelming for many. My heart hurts for them all.
Whether or not you have faced a trauma of the magnitude of what is in the news, I would venture to say trauma and suffering touches us all. I see evidence of it in my coaching practice, in my friends, my family and myself. Because of what I have seen and experienced, I have devoted hours and hours to reading, research and classes on the topic of trauma, suffering and recovery. Please note: I am not a psychologist or therapist, nor do I intend to imply I am expert on this topic. Like all my posts, I am simply sharing what I have learned thus far. I trust you to decide for yourself whether anything here has relevance for you.
Most of the trauma I see in my coaching practice is the result of dealing with difficult people (i.e., a toxic boss or co-worker, someone who is psychologically unsound, a difficult spouse or divorce, etc.). My personal traumas have also included a wide-spread forest fire which destroyed our property and threatened the safety of our home; three separate, accidental deaths of my cousins who were brothers and with whom I was very close; a suicide attempt by a close family member; and most recently, the horrific death of my 33-year-old niece who was shot in the back while trying to run away from a 25-year-old stalker. I expect you have had traumas in your life too. Given there are plenty of stories about trauma and suffering, I am going to go straight to the habits, lessons and practices most relevant for this post.
My Habits (which have served me some of the time and limited me others):
- I have a tendency to minimize or even ignore the traumas I have experienced, wanting to demonstrate only strength and courage. I turn my focus to taking care of everyone else.
- I do not like to get too close to, much less share with anyone else, my symptoms of trauma, especially sadness and loss. While I might talk about the story, I won’t talk about how I feel about the story. I loath to burden others with my troubles.
- In trying too hard to understand others’ perspectives (with or without engaging them in the conversation), I have second-guessed myself and diminished, or even lost sight of, what matters to me. Consequently, more than once I have missed opportunities to speak my truth with grace, in a grounded and centered way. By the time I owned my truth, grace and grounded-ness were nowhere near my grasp.
- Too often I have been overly critical of myself. At other times, I found myself angry at others or the circumstances and, initially at least, unable to show compassion for the humanness of everyone involved, myself included.
- In the past I have allowed too many people into my inner circle or let them remain too long and for the wrong reasons.
- The impact of a trauma is unique to the individual and may depend on their resilience in addition to the severity of the event. Examples of the more severe traumas include physical or sexual abuse; environmental disasters; being in an accident that could have resulted in death; witnessing a loved one’s illness and death; the tragic, unexpected death of a close friend or family member; and trauma from experiences, at home or at war, that result in PTSD. There are many more.
- Other life events may or may not be labeled as a trauma but can still leave an indelible mark on us, leading to tremendous suffering and pain. Examples include verbal and emotional abuse; the ending of a significant relationship (romantic partner, spouse or friend); a toxic manager or coworker; a sudden unexpected job loss; not being emotionally seen, heard or supported by someone close to you; betrayal of a close friend or family member; being rejected for who you are or your life choices; bullying; financial insecurities; the loss of one’s home, whether to fire, flood or foreclosure; being diagnosed with a life-threatening disease; and parenting challenges such as children with mental health or addiction issues. One key message is any of these (or any other example) could be experienced as severe traumas as well. There is no clear line of demarcation; only the person experiencing it can know and judge the impact of their circumstances.
- When I see or hear any of the following, I wonder if they are symptoms of unresolved trauma:
Sadness and tears, depression.
Triggered reactions or behaviors that don’t fit the circumstances or cannot be controlled, even when control is deeply desired.
Telling the same stories over and over again. (I call this “spinning.”)
Being stuck, not being able to move forward, or not knowing what to do.
Perpetual busy-ness, as being busy helps occupy the mind and numb the lingering effects of unresolved trauma.
- Where our habits (the way we are in the world) usually evolve as coping mechanisms developed over time, the impact of trauma and the habits that subsequently become a part of us can be immediate.
- We need to learn to call a trauma what it is, to be honest about and own the impact of trauma on our lives. Be forewarned: Our Western culture does not make this easy!
- We put ourselves through a tremendous amount of pain trying to avoid pain.
In my experience, many of us minimize or try to cope our way through trauma and suffering without truly recognizing or acknowledging its impact.
Many more of us try to bury our trauma and suffering and/or deal with it on our own vs. seeking support through family, friends or qualified professionals.
Some of us exhaust our friends by bringing up the situation over and over again without effort towards, or evidence of, forward progress.
Sadly, when we try to minimize the impact a situation or event has on us, it seems to me we are actually perpetuating the trauma. It’s like we are not seeing, hearing or honoring ourselves with regard to our experience.
In avoiding the pain, the resulting consequence of the trauma and suffering is compounded. The effects of the trauma will then linger on indefinitely, in unhealthy or damaging ways.
- We need to not be afraid to talk about it with the right people. It bears repeating: Our Western culture does not make this easy!
In processing and recovering from trauma, I have read there is a difference in whether the trauma occurred in childhood or adulthood. It makes sense that the resolution is more difficult if a trauma occurred in childhood. Children do not possess coping or communication skills needed to process trauma. Sadly, and too often, the trauma for children comes from someone in the family, someone with whom they should be safe. Thus, they may have nowhere to turn.
Finding the modality that works to resolve trauma (one source actually referred to it as “cure”) can certainly be a challenge. Eye Movement Desensitization and Reprocessing (EMDR) has my interest and attention right now.
Modality is less relevant than the relationship with the person providing the treatment or support. Though they may be a therapist whose emphasis is one of a multitude of modalities, they could also be a minister, teacher, coach or friend.
- It is of paramount importance to have an “inner circle” of family and/or friends. Define and build yours accordingly. (See Practices: “Their Place at Your Table” below for a way forward on this.)
- The fact that the trauma occurred does not go away. We must be able to process it and recover from it if we want to manage its ongoing impact on our lives. I believe true healing requires compassion for self and others too. This bears repeating over and over again too.
The purpose of finding your compassion is not to make a trauma-inducing behavior acceptable. Rather, it is to help you be more kind to yourself, to take a stand for yourself when necessary and move past what happened.
Equally important, compassion will help us all be present with others who are living through the lens of their own trauma, who want desperately to integrate and move past the experience. Compassion helps us all make the world a better place.
- Somatic work can help, perhaps even more so than the cognitive (thinking or talking) in the recovery from trauma.
- Get clear about, articulate and uphold your boundaries, both in terms of how you are treated and who is in your inner circle.
- Take up calming, compassion and resilience building somatic practices like yoga or QiGong.
- Weave meditation, breathing or centering practices into every day.
- Complete the exercise, “Their Place at Your Table,” as a way to define your inner circle, as well as other groups of people in your life.
- Draw a bullseye.
- The center of the bullseye is you.
- Think about the personal traits you want to demonstrate every day and in every choice you make. It may help to start with “I am someone who….”
- Reflect on how you are doing on each trait. It may be helpful to ask your inner circle what they see. (See Resources: How Will You Measure Your Life?)
- The next ring out is your inner circle.
- Name the behavioral indicators of someone who sees you, hears you, honors you, believes in you and supports you.
- These are the people with whom you are always safe, physically and emotionally.
- This is also the group with whom you are willing to devote energy to protect the relationships.
- Consider this group sacred. Once defined, you may find there are some people who are in this group but should not be. Hopefully your significant other is in this group. Think carefully about the people you consider a part of this sacred space and be honest with yourself.
- Name the remaining groups of people in your life and place them in the appropriate rings as you move away from the center…
(Email email@example.com for the full template of this activity.)
The Body Keeps the Score: Brain Mind and Body in the Healing of Trauma, Bessel van der Kolk M.D.
Getting Past your Past: Take Control of Your life with Self-Help Techniques from EMDR Therapy, Francine Sharpiro, PhD.
Why Does He Do That? Inside the Minds of Angry and Controlling Men, Lundy Bancroft.
I Don’t Want to Talk about It; Overcoming the Secret Legacy of Male Depression, Terrance Real.
How Will You Measure Your Life?, Clayton M. Christensen.
The Body is Your Brain, a course with Amanda Blake who founded Embright, Your Brilliance Embodied.
Toxic Coworkers: How to Deal with Dysfunctional People on the Job, Alan A. Cavaiola, Ph.D., Neil J. Lavender, Ph.D.