Re-Defining Trauma: Understanding the Impact and How EMDR Therapy Phoenix Can Help
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What is Trauma?
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Trauma is a topic that has been at the forefront of conversations, and the traditional definition of trauma focuses on post-traumatic stress disorder (PTSD). However, this definition can be limiting, as it only covers a narrow range of experiences. In order to qualify for a PTSD diagnosis, someone has to have experienced or witnessed an event that threatened death, serious injury, or sexual violence. They must also have intrusive symptoms, avoidance of memories, negative changes in mood and thoughts, and changes in reactions to the trauma for over a month. However, many people who experience trauma may not meet these criteria, which is why I think it’s so important to break down the concept of trauma. So here is the definition I’m proposing - trauma is any experience that impacts a person’s ability to regulate their body, emotions, mind, and soul. I heard this quote from the Beyond Trauma Podcast cited from an article called The Body Comes To Therapy To, which was trauma is anything that is “Too much too soon, too much for too long or too little for too long,” and as someone who has gotten the chance to work with many trauma survivors, I felt like this definition fit INFINITELY better than the diagnosis criteria for PTSD. This definition is so much more all-encompassing because it looks at the human experience of trauma instead of a very rigid definition.
Re-Defining Trauma
Too Much Too Soon
An example of too much too soon could have been growing up in a family where you were the caretaker, the peacekeeper, or generally in charge of others’ well-being and not able to attend to your own or have your needs cared for. In these circumstances, I find a lot of siblings or children that felt they had to take care of their older/younger siblings or even their caregivers to ensure there was a sense of balance or homeostasis in the house. These homes often had an underlying or overwhelming theme of chaos.
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Too Much for Too Long
So, by and large, within our society, the people who are in power are not the people who are experiencing things like systemic oppression, racism, poverty, or discrimination. And I think that these experiences can definitely be seen as something that happens too much for too long. This can look like so many things, on small and large levels, including hateful treatment, microaggressions, racism, discrimination, and a threat to a person’s very safety every day based on parts of or their entire identity. I think this leads a lot of people to hold all of this stuff in, simultaneously trying to fit into what society tells them they “should” be, trying to find regulation for themselves, and living life simply because how society treats them is wrong.
Too Little for Too Long
When I think of this, what comes to mind instantly is what many clients have shared, is this feeling that their parent or caregiver treated them more like a best friend than they treated them like a child. This most often leads the child to not having a secure type of attachment, feeling they need to perform to receive the parents/caregivers’ love and attention, leaving them feeling like they were being judged and feeling unacceptable. This can often lead to feelings of unworthiness or like they have to try and be perfect or fit into a specific mold in order to be loved by their parents or caregivers. I think this absolutely could be applied to areas of discrimination and racism, where someone may feel like they have to fit themselves into a tiny box of what society wants in order to be acceptable and have access to too little of themselves for too long.
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Why Re-Defining Trauma Matters for Trauma Survivors
All of the situations mentioned (and many that were not mentioned) are traumatic experiences. When someone goes through these situations repeatedly, for a long time, or at a young age, the burden becomes too much for the body and brain to handle. They can't function in a typical way because they are in survival mode, solely focused on surviving the next moment. This is understandable because the experiences they are enduring are traumatic and leave an imprint on a person. To fully understand trauma, we must consider how it affects the person experiencing it. Whether it's an experience like those listed or one that is typically associated with PTSD, such as an assault, car accident, or being in a war, the outcome is the same. The nervous system, body, and brain are dysregulated. This re-defining trauma is important because it shows people that they are not alone, and that what they are experiencing after going through a traumatic experience is a normal reaction to an abnormal event.
How Can EMDR Therapy Phoenix Help with Trauma?
EMDR (Eye Movement Desensitization and Reprocessing) is a form of therapy that has been shown to be effective in treating trauma. EMDR works by helping the brain process traumatic memories and emotions in a safe and controlled way. When doing EMDR with a client, I first focus on building resources and coping skills to help them feel like they are on solid ground. We then start to look at what themes are coming up in their life and are triggers for anxiety, stress, and distress. This leads us to find what traumatic memories can be reprocessed with bilateral movements, such as following a light with their eyes or listening to sounds in alternating ears. These movements mimic REM sleep and help the brain to reprocess traumatic memories and bring down the emotional reaction to the event. The reprocessing does not make the memory go away, but it can become less charged and less overwhelming for the client. As we start to unravel the different traumatic memories, clients can start to find their more authentic voices instead of allowing traumatic memories and negative messages to run the show.
If you are feeling this dysregulation, I encourage you to find some grounding techniques that work for you and to find a therapist or provider you click with who can help. If you have experienced trauma, I encourage you to listen to my podcast Moving Out Of Trauma, where I will be providing solo episodes and interviews with all types of professionals about different paths to healing, giving real actionable resources to trauma survivors, so you can start moving out of survival mode and into the life you are wanting to live.
Tips From An EMDR Therapist Phoenix, AZ
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Practice grounding techniques: When you start to feel overwhelmed, it's important to have grounding techniques that you can use to calm yourself down. Try taking deep breathing exercises, focusing on the present moment, and using your five senses to connect with your surroundings.
Stay hydrated and eat balanced meals: Often times when our body is in and out of trauma responses, it can feel physically and emotionally draining. Making sure you are taking care of yourself physically as well as mentally is important.
Be patient with yourself: Healing from trauma is a journey, and it's important to be patient and compassionate with yourself as you work through the process. Recognize that healing is not a linear process and that setbacks are a normal part of the journey. Remember that everyone’s journey looks different. It’s okay to run your own race.
Practice self-care: Battling and healing from trauma can be emotionally taxing, so it's important to prioritize self-care in your daily life. This might include things like exercise, spending time with loved ones, practicing relaxation techniques, or engaging in activities that bring you joy.
My specialties include EMDR Therapy Phoenix, Online EMDR therapy, EMDR Therapy Tampa, Sexual Abuse Therapy and Anxiety Therapy,
