Recent science tells us that when we experience something traumatic, our brain’s limbic system activates the “fight or flight” response. The “fight or flight” response is triggered by an acute threat to survival that triggers us to either react to, or retreat from, the threat. From there, the limbic system stores the memory in our subconscious in order to protect us from future traumatic events related to the original threat. This is an important protective factor as far as survival is concerned; however, some situations that are not life threatening can provoke the same physiological response without our conscious effort and can cause distress. With how quickly we receive information in our world today, it is important to remember that there are ways to help ourselves cope with triggers bringing up past trauma. Coping with past trauma can look like allowing yourself to experience the feelings and emotions that you’re having instead of avoiding them; however, in the moment, if they are too distressing, practicing the following 6 things came to mind, spelling the word “eclipse.” So, when current events bring up past trauma just remember the word ECLIPSE:
Engage. Enrich your daily routine by engaging in healthy activities that are positive, rewarding, meaningful, or that bring you joy, even when you don’t want to.
Connect. Continue to stay plugged in and connected to people who make you feel safe and valued. Connect with the people that bring calming energy, that create happiness, or with someone that understands what you are going through.
Limit. When coping with trauma triggered by current events, it is important to consider limiting exposure to media, including social media, especially if it contributes to your distress. Limiting screen time can also help with overstimulation and allow the brain to rest.
Inquire. Consider reaching out to family, friends, or community members and inquiring about what you may be able to do to provide some help to them. Of course, always consider reaching out to a mental health professional that can help you process your feelings or emotions triggered by current events. Depending on the severity of distress, there are also hotlines that can offer immediate support.
Practice. Self-care has become a real buzzword recently, but it has always been important. Make sure that you are practicing self-care by engaging in calming activities like listening to music, writing in a journal, practicing deep breathing exercises, or reading inspirational text.
Sense. Be aware of your surroundings and use your senses to ground yourself in the present moment. A common grounding technique is the 5-4-3-2-1 method in which you use all 5 senses to put yourself in the current situation. Grounding allows you to activate coping skills to help get through past traumas being triggered.
Exposure. Use the exposure to these current events as a way to gain insight into what triggers thoughts of past trauma. Take time to document feelings, emotions, and mood daily to help track pre- and post-exposure feelings, emotions, and mood.
Though the ECLIPSE method cannot change the events of the past, it can contribute to alleviating the present. Though it may only provide temporary relief, it could buy you some time until you can reach out to the appropriate professional for help. Our therapists at Niyyah provide trauma-focused therapy and most are able to offer EMDR therapy–reach out today!