8 Ways To Adapt To A Trauma

The mind and the body are a continuum, every thought produces an enzyme. Enzymes accelerate chemical reactions that affect ones’ thinking, behaviors and immunity such as dopamine, a hormone associated with happiness and serotonin which regulates our mood. The following evidenced based skills increase your psychological and physical ability to adapt to the health, social and economic stressors caused by our Pandemic crisis.  

Nothing can be remedied without first being identified. To identify one’s thoughts, beliefs, tensions, and habitual patterns of behaviors, one needs to be still, letting the ripples of thoughts settle as level a summers lake.

BREATHE

 
Your breathing pattern is a barometer of your emotional state. To practice observing your breath is a way to calm emotional states.

• Sit in a comfortable position.
• Allow your breath to be released. Focus on exhaling. You may gently sigh, vocalize, with each released breath.
• The use of any deliberate effort to exhale or allow a breath to enter is only a preliminary learning device and when ready, to be given up. Exhaling releases tension. Notice how your belly draws inward with each exhalation.
  
• Do not use any force, simply release your breath as though you are breathing out thru a straw. 
• Observe the gentle exhalation.

When the exhalation is complete simply relax and your belly/ abdomen will extend outward as a breath will smoothly fill your lungs and nourish you effortlessly.

There is something comforting calming in this experience. Simply bring you awareness to the way the body, effortlessly breathes. To stay with awareness of your breath will calm the mind and body.

OBSERVE YOUR THOUGHTS

Allow thoughts to pass by without judgement. Identify negative avenues of thinking which only increase your fears and despair. Do not follow those self-addressed negative thoughts.

Witness your thoughts as if they were clouds passing by in the sky. 
To do this will prevent you from connecting with those negative thoughts and the likelihood of a sense of vulnerability, uncertainty and helplessness.
The purpose here is to reduce the negative, doomsday, self-talk and allow the encouraging positive thinking that you shall overcome the threats of the
COVID crisis.

TENSE THOUGHTS DO NOT EXSIST IN A RELAXED BODY

Following a period of slow rhythmic breathing begin to scan, examine the places in your body that are tense, compressed, knotted, aching. Identify as many discomforting physical sensations as possible. Where are they located? Headache, heart tightness, back tight, upset stomach?

Focus on your physical place of housed tensions diffuse it with the release with each exhaled breath.

NOTICE YOUR FEELINGSObserve your emotions when you are feeling the trauma, the anxiety, depression, social withdrawal, vulnerability and uncertainty that mark our health crisis. The shock of these emotions are something we each share. 

Become aware of these emotions to gain control over them.

Be mindful not to allow your painful emotions to be directed toward ones who are not responsible for the crisis. Be kind to others who share the same traumatic emotions. Identify when you feel helpless, immobile, frightened and depressed? Dependence on Alcohol or drugs use are not of any sustainable benefit.  Decisions are best made when you are calm and have clarity of mind.  Make decisions after practicing whatever restores your feeling of peace, stability and gratitude.

PHYSICAL EXERCISE

It releases dopamine, a hormone associated with happiness and serotonin which regulates our mood. Movement prevents our emotions from “freezing” your mind and body.

Exercise in your home and there are many exercise programs on the internet which will guide you. Exercise is so very effective in releasing negative thoughts of anxiety and depression. Do any exercises that you enjoy. Organize or work around your home.

Walk through your challenges. Waltz the Rhumba!

AFFIRMATIONS

Repeat a positive phrase or prayer. Through gentle repletion you shall become immersed in it. Allow it to resonate in your heart.

It will be expressed in your body and in your life. Focus on positive states of mind/heart. Be peaceful to encourage positive outcomes. 

PERCEIVE OBSTACLES AS CHALLENGES

Define realistic goals of health and financial measures for yourself and “others.” Identify and achieve practical things to do to insure your wellbeing and that of your loved ones.  Act as though everything depends on you and accept the things beyond your power to control.

SOCIAL SUPPORT FOR YOURSELF AND OTHERS

Comforting, aiding “others” through cooperation, respect and compassion is socially effective for each of us. Do so in whatever way you are able. Be well informed but disconnect by spending less time watching the news. Engage in activities that you enjoy doing. Connect with phone calls, face time or video connecting. The solace you provide to your family and friends summons your own positive traits.  It increases your own self-will to adapt to changes. 

Adapting to change is something you have done throughout your life.

This article was written by licensed psychotherapist Thomas McIntyre. 
He has devoted himself to forty years of Asian and transcultural healing energy skills 
and Mindfulness practices. Thomas is the recipient of several grants for visual arts. He has a private psychotherapy practice on Long Island, New York. 
Videoconferencing sessions are available by appointment.