Step by Step Through Tragedy
Trauma changes you. It doesn’t mean you’ll feel as wounded and crummy as you do right now, but there are those days where memories strike out of nowhere and send you reeling. Those memories are caused by the triggers that we cannot control. It may have been days since you even thought about your tragedy. Then out of nowhere, a song on the radio will play, a certain smell permeates your nostrils, a show on television depicts love or tragedy and BOOM! Your brain and heart are right back where the tragedy happened. Cortisol levels rise, blood pressure elevates, the heart rate increases and your sense of rational thought goes out the window.
When tragedy and trauma occur, our brain becomes stuck. Stuck is obviously not a clinical word, but it’s fitting for what happens in the brain. Humans are resilient and we can move on after trauma, but the brain and body don’t forget. So it’s best to arm yourself with survival tips and lifelines you can reach for on day one of the tragedy and beyond.
Here is a survival tip I use daily in my counseling practice that will be very beneficial in helping you move through your experience.
Survival Tip - The Daily Five
When we experience tragedy, we often neglect the most basic of needs. Our bodies are in shock as we try to make sense and comprehend what happened. This survival tip is a list of five daily needs that encompass the physical, emotional and spiritual parts of you. The list may seem simplistic, but attending to these basic needs daily will provide fuel for your very empty tank.
Eat Healthy – During this time you may experience loss of appetite, or you might choose foods that drain your body of vital nutrients. Eat small portions and choose foods that will give you energy. Limit your intake of alcohol, sugar and caffeine. Drink plenty of water. When we don’t eat the right foods, our blood sugar levels drop, which causes more anxiety and depression. When you feel irritable or depressed think about the last time you ate. If it has been two or three hours, eat a snack.
Get Enough Rest – It’s hard for our bodies and minds to shut down and rest. Sleep may evade you, or you might find that all you want to do is sleep. If you’re not sleeping at night, try to rest during the day. Your body’s natural sleep cycle has been interrupted due to the trauma you’ve experienced, but you need rest to rejuvenate your body and mind. When you feel so exhausted you can’t move, allow yourself to lie down.
Exercise – Go for a walk each day, or continue your normal exercise routine. The sunshine, fresh air and time out can do wonders to rejuvenate your mind. Exercise boosts serotonin in the brain and also calms the overload you are experiencing.
Do Something For Yourself – This may seem difficult, as it’s likely you have plenty on your plate. Take a bath, drink your favorite cup of tea, go to Starbucks or read a book. The point is to engage in an activity that is enjoyable for you.
Spend Time With God – This is hard to do, especially if you’re angry with God. Take one Scripture, read it and ask God to help you apply it to the day. Time with God looks different during this season and that is okay.
The Daily Five is especially helpful in dealing with anxiety, which occurs in the body when triggers happen. Symptoms of anxiety are our body’s alert system. They let us know something is not right. Anxiety isn’t comfortable and it sends us into a fight or flight state. Learning to listen to anxiety is a great way to re-train your brain and body to effectively deal with triggers. When you feel the first hint of anxiety due to a trigger, stop. Review The Daily Five and apply one or two of those tips. This will decrease your anxiety, lift the fog in your brain and allow your body and brain to calm down.
