Managing trauma symptoms

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The Centre’s last blog post discussed some at-home self-care tips for when you or someone you care about is struggling with the impacts of trauma. Although these tips can be helpful, trauma and a person’s experience of trauma is complex and may require more attention.  After a brief overview of the impact of trauma on victims of human trafficking, this post focuses on understanding and responding to two common symptoms of trauma: flashbacks and dissociation.

 

Trauma Overview and Human Trafficking

Trauma can arise from a single event or from prolonged exposure to distressing events. Trauma can also be historical, affecting an entire group of people, for example the trauma experienced by Indigenous communities as a result of colonization and the residential school system.

The impacts of trauma can be understood on a continuum of traumatic stress to Post Traumatic Stress Disorder [PTSD], to complex PTSD. The severity of a person’s trauma response may depend on how quickly their body is able to adjust or return to normal following a traumatic event. However, as the severity of the trauma increases or as a person’s exposure to traumatic events is maintained, the level of support and intentionality required to address the effects of trauma also increases. Yet, there is hope: the sooner a person is able to address a trauma and its impact (whether independently or with assistance from others), the lower the likelihood of developing PTSD.

Human trafficking is rarely a single incident of violence. Rather, it is often facilitated in a cycle of violence in which traffickers use a variety of tactics to maintain power and control over victims, including emotional manipulation, physical and/or sexual violence, and threats against the victim and those they care about.  Because of this, and other negative life events prior to the trafficking experience, survivors may experience the effects at the far end of the trauma continuum, which can include many different trauma responses, including flashbacks and dissociation.

If you or someone you know is dealing with trauma related to human trafficking, you can always call The Canadian Human Trafficking Hotline at 1-833-900-1010 for resources and services.

 

Flashbacks and Dissociation

Flashbacks is the term used to describe the moment when a person having experienced trauma relives the traumatic event they previously experienced. On the other hand, dissociation, as the name implies, is the feeling of disconnection with the present, their surrounding and themselves that individuals coping with trauma can experience. Flashbacks are often accompanied by dissociation from the present reality and can involve physical sensations, smells, feelings, and sightings reflective of the past trauma.

For human trafficking survivors, specifically those who have experienced sex trafficking, dissociation may have started as the body’s strategy for coping with events they endured. It is not uncommon for sexual assault victims to go somewhere else in their mind, somewhere safer, while the violence is happening. The challenge is that what once was a coping strategy can sometimes become an obstacle as a person works toward recovery. Trauma survivors have to do the hard work of relearning about their body/mind connection as they identify ways to deal with and minimize the occurrence of flashbacks and dissociation.

 

Responding to Flashbacks and Dissociation

If you or someone you care about is struggling with flashbacks and dissociation resulting from trauma, we encourage seeking professional help from a trained mental health expert. The following techniques may also be helpful when you start to experience overwhelming and intrusive thoughts or flashbacks, or disconnection from what is happening around you:

  1. Grounding techniques are often a useful tool for reminding yourself of the present moment. Consider standing up with your feet firmly planted on the ground, with your eyes open, and state:
    • In your mind, today’s date and time, your name, age, location, the activities undertaken that day in chronological order
    • Some things you see, hear, smell, feel, or taste:
      • Maybe try picking up items your care about and listing how that item is interacting with your senses (e.g. chocolate, plants, piece of clothing, hot tea, and ice cube)
      • You could also try counting the colours in your room, listening to sounds around you or turning on music, wrapping yourself in a blanket. Engaging with your five senses will help you reconnect with your physical body and physical presence.
      • If you are sitting in a chair, close you eyes and feel the weight of your body and legs pressing into the chair. Focus on your feet and on how they feel against the floor, then continue to your shins, your seat, then hands, chest and head.
  2. Deep Breathing strategies – place your hand on your stomach, keep your shoulders relaxed and take deep breaths focusing on the slow rhythmic rise and fall. Count to 5 while you slowly inhale, and again for 5 while you slowly exhale. Repeat for several minutes.
  3. Acknowledge you are experiencing a flashback/dissociation, that it is a temporary episode that will pass.

Once you have learned some of the tools for coping with a potential flashback or dissociation event, it may be helpful to familiarize yourself with the things that might cause or trigger the trauma response. These triggers can be a certain smell or taste, a specific location, seeing a particular person, a tone of voice, being touched, etc. It may also be helpful to recognize early feelings of a trauma response, for example sweating, clenching of teeth or fists, vision changes, pace of breathing, etc.  Being able to name these things will help you to feel more prepared and able to respond early to the trauma and potentially minimize its effects.

It may also be helpful to create a safety plan for yourself which includes some coping strategies and the names of 1-2 people that you can call if you need additional support. Consider also including the number for a local 24/7 support line or a mental health professional you trust. Try to carry this information with you so that you can access it anytime you need to.

Living with the impacts of trauma is not a linear experience, some days will be better than others. Give yourself permission and time to recover. Be gentle with yourself, you are on a journey and there is no right way or wrong way to heal.

 

Resources

The following apps and websites could help you manage your symptoms using your smartphone. Since everyone is different, it is normal that some resources might appeal to some more than others. Therefore, if one resource does not work for you, don’t give up and try the next one on the list!

Apps

  • PTSD Coach:
    • A mobile app that can help you learn about and manage symptoms that commonly occur after trauma. It also allows you to track your symptoms and find support. This app was created with Veterans in mind but can be helpful to anyone who has experienced trauma. Note: This app should not be used to diagnose a health condition or to replace medical/mental health treatment.
  • STAIR Coach:
    • a free, easy-to-use mobile application designed to help people who have experienced trauma. It was released by the Department of Veterans Affairs in 2017. The app can be used by itself or as a part of STAIR therapy. The app includes readings, tools to help manage emotions and behavior, and quick links to support. It is not intended to replace therapy for those who need it.

 

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