Maybe a recent event in the news has reminded you of past trauma. You may have made great strides in terms of your mental health and overall quality of life since experiencing this traumatic event. Perhaps it’s been a long time since you felt truly triggered. But now, you’re surprised to find that this event has triggered your past trauma symptoms again. You might be struggling to fall asleep or feeling physically sick. Additionally, you may be easily startled. Being in public spaces can make you feel as though you’re on the verge of a panic attack.
If your trauma symptoms have been triggered by a current event, this does not mean you’ve lost all of your progress toward healing. Here’s how to handle these symptoms in a healthy way so that you can feel centered and grounded again.
Create a Safe Environment at Home
When your symptoms are triggered, it’s because something has happened that made you feel unsafe. Your brain is warning your body that you are in danger, even if the event happened thousands of miles away. Therefore, it’s important to create an environment at home that makes you feel safe to signal to your brain that you can relax without risking harm.
You might need peace, quiet, and some time alone. Alternatively, you may feel uncomfortable alone and may want to invite a loved one over to spend some time in good company.
Engage in Comforting Activities
It’s perfectly fine to turn to healthy distractions to take your mind off of the event that triggered you. If you want to get these complicated feelings off of your chest, you may want to write in a journal. Watching a movie you love or a few episodes of your favorite TV show can also be a pleasant escape, as can reading a good book.
Additionally, you might benefit from going for a hike or a long walk in your neighborhood. Sometimes, getting outdoors and enjoying the fresh air can clear your head.
Adjust Your Media Consumption
Maybe you need to stay informed about this particular event because it has affected your area. Perhaps it’s affected people whom you know and care about. It’s still important to moderate your media diet. If you do need to keep up with ongoing details about the event, choose one or two trusted sources. Check them at scheduled times each day.
If you do not have a specific reason for keeping up with this event, consider taking a media break for a bit. Even if you do not want to ignore this event indefinitely because you’d like to help out, it’s important to wait until you’re in a stable place regarding your mental health before doing so.
Set Conversational Boundaries
People may be bringing up this event spontaneously in conversations, especially if it’s been headline news. If you do not want to participate in these conversations, you can change the subject or politely excuse yourself. Depending on your comfort level, you may want to tell your closest friends and family that do not want to discuss this event.
Turn to a Trusted Loved One
If there is someone in your life who you feel emotionally safe opening up to, you may want to share how you’ve been feeling. It can be hard to try and get through your day with these emotions bottled up. Furthermore, you might want to reach out to a trauma-informed therapist who can support your specific needs.
Has a recent event triggered past trauma symptoms? A therapist can help you navigate these emotions. Reach out to us via email, phone, or our contact form to schedule a session.