The Unsettled State: How Current Uncertainties Can Re-trigger Trauma

We live in a time of unprecedented flux. From economic anxieties to political polarization, and persistent social unrest, the United States is grappling with a collective sense of uncertainty. This pervasive atmosphere, while challenging for everyone, can be particularly destabilizing for those who have experienced trauma.

Trauma, by its very nature, disrupts our sense of safety and predictability. When past

experiences have taught us that the world is inherently dangerous or unpredictable, the current climate can act as a powerful trigger, reawakening old wounds and exacerbating existing anxieties.

Understanding the Link: Uncertainty and Trauma

• Loss of Control: Trauma often involves a profound loss of control. The current

  uncertainties surrounding economic stability, social justice, and political landscapes can mirror that feeling of powerlessness, triggering a fear response.

• Hyper-vigilance: Individuals who have experienced trauma may be hypervigilant,

• constantly scanning their environment for potential threats. The constant barrage of news and information, often conflicting and alarming, can fuel this hyper-vigilance, leading to increased anxiety and distress.

• Sense of Unsafety: A core component of trauma is the feeling of being unsafe. The current social and political climate, with its heightened tensions and divisions, can reinforce this feeling, making it difficult to find a sense of security.

• Disrupted Sense of Predictability: Trauma shatters the illusion of a predictable world. The ever-changing nature of current events, with its rapid shifts and unexpected turns, can further erode this sense of predictability, leading to feelings of instability and disorientation.

• Triggering of Past Experiences: Specific events or situations within the current climate can act as triggers, reminding individuals of past traumas. For instance, heightenedmsocial unrest may trigger anxieties related to past experiences of violence or discrimination. Economic instability may trigger anxieties related to past experiences of financial hardship.

The Impact of Current Uncertainties:

• Increased Anxiety and Depression: The constant state of uncertainty can lead to increased feelings of anxiety, depression, and hopelessness.

• Sleep Disturbances: Hyper-vigilance and anxiety can disrupt sleep patterns, leading to insomnia or other sleep disturbances.

• Flashbacks and Nightmares: For those with PTSD, the current climate can trigger

  flashbacks and nightmares, reliving past traumatic experiences.

• Difficulty Concentrating: Anxiety and hypervigilance can make it difficult to focus and concentrate, impacting work, school, and daily functioning.

• Relationship Difficulties: Stress and anxiety can strain relationships, leading to

  increased conflict and isolation.

• Increased substance use: Some individuals might turn to substances to cope with their feelings.

Coping Strategies:

• Limit Exposure to News: While staying informed is important, it's crucial to limit

  exposure to overwhelming news cycles. Set boundaries and take breaks from social media and news outlets.

• Focus on What You Can Control: Identify areas of your life where you have control, and focus your energy on those areas. This can include establishing routines, engaging in self-care, and connecting with supportive individuals.

• Practice Self-Care: Engage in activities that promote relaxation and well-being, such as exercise, meditation, deep breathing, or spending time in nature.

• Seek Support: Connect with trusted friends, family members, or a therapist. Talking about your experiences and feelings can be incredibly helpful.

• Establish Routines: Routines provide a sense of structure and predictability, which can be particularly helpful during times of uncertainty.

• Grounding Techniques: If you feel overwhelmed, practice grounding techniques, such as focusing on your senses or practicing deep breathing.

• Professional Help: If you are struggling with trauma symptoms, seek professional help from a therapist, counselor, or coach specializing in trauma.

A Call for Compassion:

It's essential to recognize that everyone is experiencing the current uncertainties in their own way. For those with a history of trauma, the impact can be particularly profound. Let's cultivate a culture of compassion and understanding, offering support and empathy to those who maybe struggling.

By acknowledging the connection between uncertainty and trauma, and by implementing coping strategies, we can navigate these challenging times with greater resilience and compassion.

For individuals experiencing trauma reactivation due to current events, therapeutic modalities like Internal Family Systems (IFS), Brainspotting, and Eye Movement Desensitization and Reprocessing (EMDR) offer powerful pathways to healing. IFS helps individuals understand and work with the various parts of themselves, recognizing that trauma can fragment the psyche.

By identifying and nurturing these parts, especially those holding fear or hypervigilance, individuals can foster inner harmony and resilience. When current events trigger a fear part, IFS allows for compassionate exploration, understanding its protective intent, and ultimately, integrating it into a more balanced internal system. This method allows for a gentle, yet effective deconstruction of the fear that is being triggered, and provides a way to self-regulate.

Brainspotting and EMDR, on the other hand, directly address the neurological impact of trauma.

Brainspotting uses fixed eye positions to identify and process neural networks associated with traumatic memories or emotional distress. By holding specific eye positions, individuals can access and release deeply held trauma responses that may be triggered by current events.

Similarly, EMDR uses bilateral stimulation, such as eye movements, taps, or sounds, to activate the brains natural healing processes, allowing individuals to reprocess and integrate traumatic experiences. These therapies can be especially helpful for those experiencing flashbacks, nightmares, or intense emotional reactions to current events, as they target the root of the trauma, rather than just the symptoms. Both techniques allow for the brain to process difficult

information that is being held in the nervous system, and allow for the body to relax and release stress that has been stored.

When the world feels overwhelming, and our internal landscape mirrors the external chaos, finding simple, grounding practices becomes essential. One such practice, often overlooked in its simplicity, is coloring. It offers a tangible way to anchor ourselves in the present moment, providing a gentle respite from the storm of anxieties and uncertainties that can trigger past traumas.

Coloring, whether with intricate designs or simple shapes, offers a tangible way to engage the senses and ground oneself in the present moment. For children, it provides a safe outlet for emotional expression, allowing them to communicate feelings that they may struggle to verbalize. Adults, too, can benefit from the rhythmic, repetitive nature of coloring, which can quiet the minds chatter and reduce anxiety. The act of choosing colors, filling in spaces, and focusing on the task at hand promotes mindfulness, shifting attention away from distressing

thoughts and fostering a sense of calm and supporting self-compassion. This simple, accessible activity can serve as a powerful tool for emotional regulation, offering a moment of peace and creative release amidst life's uncertainties.

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