Trauma
What is trauma?
Trauma is something that is really scary, painful, or overwhelming that makes you feel unsafe or out of control.
What's a healthy way to release anger?
Write it out, scream it out, talk it out.
True or False. Thoughts are always facts?
False. Just because you think something doesn't mean its true.
If you feel butterflies, shaky, overthinking, or feeling like something bad is going happen. What emotion are you feeling?
Anxiety- It shows up in your body to warn you of possible danger.
How does anxiety show up in your body?
True or False: Healing means pretending nothing ever happened.
False: Healing means leaning to carry the pain without it controlling you. Its a journey that takes time.
True or False: Two people can go through the same event, and one feel traumatized while the other doesn't.
True- Trauma is about how something makes you feel not just what happened to you.
What is self compassion? How would you use self compassion to change this thought: " I mess everything up."
Self-compassion means treating yourself with the same kindness, understanding, and patience you'd give to a friend.
"I've made some mistakes and I'm learning."
Messing up doesn't make me a failure.
What is negative self-talk? Give an example
Negative self-talk is when you are unkind or hurtful to yourself. Its sounds like, "I'm not good enough" or "It's all my fault." After trauma your brain tries to make sense of what happened and can blame you to feel more in control.
If you feel numb, flat, and like nothing really matters. What emotion are you likely feeling?
Numbness- your brain is protecting you by shutting feelings down.
What is one small sign someone is healing?
Slowly feeling safe again, learning to trust, finding your strength, sleeping, participating in therapy
What is resilience and how is it helpful?
Resilience means your ability to bounce back after something hard happens. It's how you keep going, heal, and grow even after pain.
What does grounding mean?
Putting yourself in the present moment.
How do you challenge an unhelpful thought?
Fact check it! Fact or cap? Turn the thought into a more helpful thought.
If you are feeling tense, body wont relax, and on edge. What emotion are feeling?
Anger.
Bonus- What does anger want to protect you from?
True or false: Healing always feels good.
False: Sometimes healing hurts before it feels better because you are facing the hard stuff. You are doing the work most people don't dare to do.
What are the 3 factors we discussed that influence someone's ability to recover after trauma? Hint- Disney Movie.
1) The traumatic event itself
2) The persons resilience- ability to bounce back and come out stronger.
3) The surrounding conditions- Persons social support, life stress, community, finances
What are three grounding skills the book has covered?
1. Drinking water- slow sips of water
2. Notice breath
3. Name categories
4. Use your five senses
How does trauma affect our thoughts?
Trauma can change how we see ourselves, others, and the world.
What does the term Engine in High Gear mean?
Engine High Gear means that your nervous system is in survival mode. Being extra aware of your surroundings and in constant state of defense and anxiety.
What can pain teach us?
It can teach us what matters, how strong we are, or how to help others.
It's a survival habit. The brain and body are trying to stay "safe" by repeating what feels familiar even if its not healthy.
What is grounding statement for "I'm not safe."
A grounding statement is something you tell yourself to feel safe.
"My trauma happened a long time ago. Its only a memory, I'm safe in the present moment."
True or false: Trauma related thoughts and beliefs can be passed down through families- even without talking about them.
True: Thoughts like i don't trust anyone or stay strong no matter what can be modeled and absorbed across generations. You want to heal trauma to be a positive example for your children.
What does Engine Off mean?
Engine off is when a person feels numb, tired, or confused. This is what happens when your nervous system shuts down to protect you. The body is saying "This is too much. I can't deal. I'm shutting down."
Why are boundaries important during the healing process?
Boundaries protect your space, energy, and peace. After trauma your brain and body may feel unsafe, overwhelmed, or unsure. Boundaries help you start to feel in control again.