PTSD - reactions & healing

@AuntGlow @Shaz51 @rav3n

Hey @Bellaley

Thank you so much for being brave and sharing what you are going through. I also wanted to take the time to welcome you to the forums. It is so lovely to have you here!

It really sounds like you are carrying a very heavy load right now, and it is so understandable to feel scared and resentful when a trigger disrupts the progress you have been making. Recognising that you need to prioritise your current recovery before diving into deep trauma work is a sign of incredible strength and self-awareness.

When flashbacks feel like they are taking over, the goal is not to "fix" the trauma, but simply to bring your body back to the present moment. I wanted to share a few grounding strategies that might help you while you are in the facility.

• The 5-4-3-2-1 Method: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and one thing you can taste. This forces your brain to re-engage with your physical surroundings rather than the memory.
• Temperature Shock: If the facility allows, try splashing ice-cold water on your face or holding an ice-cube in your hand. The intense physical sensation can help reset the nervous system when you feel wired or panicked.
• A Simple "Higher Power" Connection: When a deep connection feels out of reach, a micro-connection can be easier to make. This could be as simple as noticing the rhythm of your own heartbeat/ or step, or finding one small element of nature, like the way sunlight travels through a window, and you can see the dust particles swirling about, almost like glitter, and focus on it for 60 seconds.
• Utilise The Staff: Since you are already in a facility, please don't hesitate to let a counsellor or nurse know that you've had a significant trigger. They can provide a safe space for you to de-escalate without you having to "explain" or "relive" the trauma itself.

You are doing the hard work of showing up for yourself every day. Be gentle with yourself as you navigate this; triggers are a physiological response, not a failure of your recovery journey.

Hi @Bellaley

I just want to say I hear you and I'm so sorry that you have to go through that. It can be really hard when the flashbacks comes. Something I’ve learned from my psychologist, and have slowly started to find works for me, is that changing your environment (in tiny, tiny steps) can sometimes help ground you in the present. For example, if I’m having a flashback while sitting in my living room, I might move to a different room. If I feel comfortable, I’ll open a window and let some fresh air in. If it’s more intense, I try something simple like taking a sip of water, looking up, or looking out the window or around the room, and asking myself what I can see. Sometimes when it’s really severe, it still feels overwhelming and very hard, but with some support and trying different combinations of these things, I slowly start to come back.

Healing isn’t linear, and you can only do the best you can. Healing from trauma can be incredibly draining, and it’s okay to feel this way. Take care of yourself, and we are here for you. 💛