Mindfulness
As trauma survivors, we often deal with intrusive thoughts, hyperarousal, flashbacks, nightmares, and sleep disturbances, changes in memory and concentration, and startle responses. We practice the skills of mindfulness so that we suffer less, increase control of our minds, and experience reality as it is. We can reduce our pain, trauma response, and stress, we stop letting our minds control us and live in the moment more.
What is mindfulness? It is intentionally living with awareness of the present moment without judgement or attachment.
We practice mindfulness with the core mindfulness skills and through meditation, prayer, and mindful movement such as yoga and tai chi.
Core mindfulness skills include WISE MIND, the What Skill, and the How Skill.
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By bringing attention to the present moment, mindfulness helps trauma survivors anchor ourselves, reducing the intensity of intrusive memories or overwhelming emotions.
Emotional Regulation:
Trauma can lead to heightened emotional reactivity and difficulty regulating emotions. Mindfulness practices, such as mindful breathing or body scans, provide us with tools to observe our emotions without judgment. This awareness can help us develop healthier ways to respond to emotional triggers.
Body Awareness:
Trauma often manifests in the body through tension, pain, or other physical symptoms. Mindfulness practices like body scans or yoga can promote awareness of bodily sensations and contribute to a sense of safety and control.
Reducing the Power of Triggers:
Mindfulness encourages a non-judgmental awareness of thoughts and sensations. This approach helps trauma survivors observe triggers without being overwhelmed by them. Through mindfulness, we can develop a more accepting and compassionate attitude toward their experiences, diminishing the power of traumatic memories or triggers.
Enhancing Self-Compassion:
Mindfulness fosters self-compassion by encouraging individuals to treat themselves with kindness and understanding. Trauma survivors often carry feelings of shame or self-blame. Mindfulness practices promote self-compassion, helping us recognize that our reactions are natural responses to challenging experiences.
Cognitive Flexibility:
Trauma can lead to rigid thought patterns and negative beliefs about oneself and the world. Mindfulness encourages cognitive flexibility, allowing us to step back and observe our thoughts without being consumed by them. This can contribute to a more balanced and realistic perspective on one's experiences.
Stress Reduction:
Mindfulness has been shown to reduce overall stress levels. We may experience heightened stress and anxiety, and mindfulness practices can activate the relaxation response, helping to soothe the nervous system.
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