Crowds of cheering people that turns into a scene of terror. A small town in Texas that explodes in a huge firestorm, affecting everyone who lives there. A woman admitting her role in the murders of two attorneys and one of their wives. Letters laced with ricin sent to a senator and the President. The world has exploded into madness, the likes of which we have not seen since 9/11. Nerves are jangled and markets are reactive. Post traumatic stress has been reactivated for many people across the western hemisphere.
If you are one of those feeling the effects of post traumatic stress, please take it seriously and look for ways to calm your nervous system if it is at all possible.
- Turn off the TV, unless your survival depends on it. Do whatever you can do to feel safe. The media’s focus on tragedy and trauma only further activates post traumatic stress.
- Practice belly breathing daily, which means sitting in a relaxed way, putting your hands on your abdomen, and breathing into your belly until your hands rise. This is very calming to the autonomic nervous system.
- You may want to wrap yourself in a blanket –swaddling as you would a baby. If taking a warm bath or shower is comforting, do that.
- Eat soothing foods that remind you of safer times which may include family recipes or comfort foods that are calming to the nervous system.
- Drink liquids such as warm milk, hot chocolate, hot tea to help to calm your nervous system as well. It is a good time to avoid caffeine as that keeps the nervous system stimulated and that is what we do not want to do.
- Do what you can do to get deep sleep.
- Meditate in your usual way, or if it is new to you, follow a soothing guided meditation. This will help take you out of your rational worrying mind.
- Stay in contact with trusted family and friends.
- And if you are able, turn to your spiritual or religious traditions to reconnect you to your Higher Power.
- If you are a parent please do all of these things to help your children to feel safe. Remind them that you are there to protect them. Follow your normal routines so that things feel more normal when possible.
There is enormous love here on earth in the midst of the chaos. Focus your attention on the amazing acts of heroism, love and compassion that are very evident in the midst of these shocking events. There is at least as much love and compassion pouring forward as there is trauma. Turn your attention to that and hold on to it.
If you are not able to calm yourself, please seek counseling. Post traumatic stress is serious and can have long lasting negative effects on your physical and emotional health. It is so important to allow your body to return to a sense of safety as soon as possible. As you know I am a big proponent of EMDR for PTSD. However, if this is a new trauma, you may need to get supportive counseling immediately, and wait about 6 weeks before doing any EMDR. It takes that long for all of the sensory experiences to coalesce in the brain and respond well to EMDR.
Please don’t minimize your experience or the experience of your loved ones. We can come together and help each other to move through these frightening events. In our book Spiritual Prescriptions for Turbulent Times we offer many suggestions for exactly these kinds of feelings.
As a country we are incredibly resilient and loving and supportive. People are praying constantly for those who have been affected. Know that angels surround us and are here to help if asked. Call on the unseen world for help and notice that it is immediately there to support you. If you have questions on this please go to our facebook page and post your questions–www.facebook.com/spiritualprescriptions.
