How to Cope When Current Events Bring up Past Trauma
It is common for current events to stir up emotions that bring us back to past experiences. Whether it is through news coverage, social media, or even conversations with others, the trauma we thought we had moved past can resurface unexpectedly. If this has happened to you, it is important to know that you are not alone, and there are ways to cope with these feelings healthily.
The Connection Between Current Events and Past Trauma
Trauma is stored in our minds and bodies in ways that can be triggered by certain situations, sounds, or images. Sometimes, news reports or events can echo things we have lived through in the past. These triggers can activate memories, feelings, or physical reactions that we associate with that original trauma. While it is normal for these feelings to arise, it is also important to recognize that you are not reliving the past in the present. The current event may remind you of something difficult, but it is not the same as being in that traumatic situation again.
Grounding Yourself in the Present
When trauma resurfaces, it can feel overwhelming and cause panic. One of the most effective ways to regain control in those moments is through grounding techniques. Grounding exercises can help you reorient yourself to the present moment, especially when your thoughts are racing or your emotions feel out of control. Here are a few grounding strategies you can try:
Visualization: Imagine yourself in a place where you feel completely safe and at peace. Picture the surroundings in as much detail as possible: what you see, hear, feel, and smell. Allow your mind to be fully immersed. By visualizing a safe and calm place, you can reduce the intensity of emotions tied to the trigger.
Deep Breathing: Slow, deep breaths can signal your body that it is safe. Try "box" breathing: breathe in for four counts, hold for four counts, and exhale for four counts.
Physical Sensations: If you feel disconnected or overwhelmed, try focusing on physical sensations. Feel your feet on the ground, the texture of your clothing, or the temperature of the air around you. This can help bring your awareness back to the present moment.
Create Emotional Distance
Another important step in coping with triggered trauma is creating emotional distance from the event or news story. While it is important to stay informed, constant exposure to distressing information can overwhelm your system. Here are some ways to create distance:
Set Time Limits: Limit the amount of time you spend reading or watching the news each day. This can reduce the chances of overwhelming yourself with emotional content.
Choose Your Sources Wisely: Not all media sources are equally distressing. Find outlets that are more balanced or focus on providing helpful, solution-based coverage.
Take Breaks: If you start to feel triggered, step away from the media. Engage in a different activity that calms you, such as reading a book, going for a walk, or practicing a hobby.
Conclusion
When current events bring up past trauma, it can feel like a heavy burden. Healing is not linear, and it is okay to take things one step at a time after a setback. Recognize that your emotions are valid, and it is okay to feel upset or vulnerable. You do not have to navigate these feelings alone. Whether through therapy, support groups, or talking to a trusted friend or family member, sharing your thoughts and emotions can help you process what you are going through. If you find that the trauma is becoming too much to manage on your own, do not hesitate to reach out to our office so you can connect with a trauma therapist to help guide you through the process.
About the Author
Cory Reid-Vanas, LMFT, is a Colorado licensed marriage and family therapist and the founder/owner of Rocky Mountain Counseling Collective. He provides therapy to clients of all ages, from children age 5 and up through adults, as well as couples and families. Cory assists his clients with a wide range of concerns, such as anxiety, depression, anger, trauma, stress management, autism, life transitions, and parenting and relationship issues. He utilizes play therapy when working with youth. He offers counseling sessions in person in his Denver office and also online.
