Can You Heal From Your Trauma Without Psychotherapy? Part 2

In my last article,  Can You Heal From Your Trauma Without Psychotherapy - Part 1, I began with a very qualified "yes" to this question.

Healing From Trauma

Part 1 of this topic focused on the barriers to finding a therapist which often forces people who want therapy to deal with their trauma on their own. 

In the current article, I'll discuss the types of self-help interventions you can use on your own to heal from trauma and some of the challenges involved in trying to heal certain types of trauma on your own.

Generally speaking, you can try to heal on your own with one-time traumatic events that are mildly disturbing--although what is mildly disturbing to one person is severely disturbing to someone else. As a result, you have to know yourself well without being in denial about how you're affected by your unresolved trauma.

Healing From Trauma on Your Own Without Psychotherapy

Under certain circumstances, which I'll discuss in this article, individuals do heal from trauma on their own without psychotherapy.

Healing From Trauma

Many individuals who have a natural resilience, a strong support network and self-directed coping strategies have healed on their own from mildly disturbing traumatic events.

I'll discuss the limitations and risks in the next section of this article.

With the exception of complex trauma, chronic trauma, depression, panic attacks, severe flashbacks, substance abuse or debilitating anxiety and other related conditions, many individuals can heal from trauma without therapy.

Another exception is if a one-time traumatic event occurs and you have a history of complex trauma. Under these circumstances, the one-time event can exacerbate long-standing complex trauma, so it's not advisable to try heal on your own. You need professional help.

Whether or not you can heal from trauma on your own depends on certain personal factors including (but not limited to):

• The severity of your trauma
• The duration of your trauma
• The frequency of your trauma
• Your internal resources and coping skills
• Your personal access to a safe environment

It's not unusual for individuals who experience trauma to underestimate the severity, duration and frequency of their trauma, so you have to be objectively honest with yourself.

In addition, if someone is accustomed to living in an unsafe environment, they might have a blind spot about their current circumstances because it's familiar and seems "normal" to them. So, once again, you need to be objectively honest with yourself, which can be challenging.

When Is It Possible to Heal Independently?

Since trauma affects the brain's survival wiring and nervous system, the possibility of healing independently requires a combination of emotional, mental and physical strategies:

• Somatic and Nervous System Regulation: Trauma traps the body in a continuous state of fight, flight or freeze. Individuals who have unresolved trauma often benefit from physical practices like trauma-informed yoga, breathwork and rhythmic movement to signal to their nervous system that they are safe now. 

Healing From Trauma

• Structured Self Reflection: Tools such as expressive writing or structured journaling allow individuals with trauma to safely externalize their overwhelming feelings, identify trauma triggers and track behavior problems without immediate judgment. 

• Relational Safety: Healing from trauma rarely, if ever, occurs in isolation. Building trusted relationships with safe friends, family members or peer support groups help build a sense of shared belonging and mutual trust.

• Psychoeducation: Reading evidence-basesd literature on trauma recovery can empower individuals to understand their emotional flashbacks and dismantle self-blame objectively. Although developing insight into your trauma isn't the same as working through it, psychoeducation is a good first step.

What Are the Risks and Limitations to Healing Independently?

While self healing is possible, trying to navigate healing from trauma entirely on your own has distinct challenges that should be carefully considered:

• Risk of Retraumatization: This is a very important consideration. The unchecked excavation of deeply repressed, distressing traumatic memories without professional stabilization from a mental health professional can inadvertently reinforce neural pathways of fear, anxiety, panic and amplification of panic and anxiety. 

• Blind Spots: An individual's psychological defense mechanisms, including dissociation and emotional numbing, can hide underlying trauma responses. This makes identifying a trauma response very difficult to identify and resolve on your own.

• Symptom Severity: Self-directed methods to healing trauma are generally more effective for localized, single-event trauma (e.g., a one-time argument with a loved one when the relationship is normally healthy, a close call with a car accident where the accident never occurred and other similar one-time events). Complex trauma, chronic trauma, persistent panic attacks, severe flashbacks, substance abuse and depression are among the conditions that shouldn't be handled independently. Under those circumstances, a qualified mental health professional is required.

• Avoid Reliving Instead of Revisiting the Trauma: Retelling your trauma, whether you do it on your own or you talk with a therapist who isn't a qualified trauma therapist, will be retraumatizing instead of healing.

Healing From Complex Trauma

Complex trauma stems from chronic, repeated interpersonal violations such as childhood abuse and neglect and other similar conditions.

Complex trauma fundamentally alters your brain structure, your nervous system and relational trust.

Trauma therapy remains the gold standard for complex trauma.

Why is Self-Healing Not Advisable For Complex Trauma?

Here are some of the major reasons:

• The "Window of Tolerance" Danger: Healing complex trauma requires processing traumatic memories without tipping into panic or shutting down with dissociation. Without a trauma therapist to help you monitor your "window of tolerance", processing deep trauma on your own can lead to unintended retraumatization (see my article: Expanding Your Window of Tolerance to Overcome Emotional Problems).

• The Relational Wound: Complex trauma is usually caused by people. Since the hurt happened in a relationship, true rewiring of your attachment system and relational trust requires a safe, consistent relationship--the type of relationship you have with a skilled trauma therapist.

• Nervous System Hijacking: Trauma lives in the trauma-focused and emotional parts of the brain and body--not just in the logical part of your brain. It is extremely difficult (if not impossible) for you to talk yourself or think yourself out of an automatic biological panic without professional help.

When Self Help is Not Enough

Self-guided healing is more likely to work for mild symptoms and establishing baseline stability.

As previously mentioned, professional help is needed if you have complex trauma, panic attacks, depression, substance abuse problems, flashbacks, relationship problems, debilitating anxiety or other symptoms that affect your daily functioning.

Before You Try to Heal Your Trauma On Your Own, Consult a Professional: If you are considering whether or not to try to heal without therapy or you want to make sure you'll be safe on your own, have a consultation with a licensed mental health professional who is a trauma therapist. 

A skilled trauma therapist can assess whether you can safely try to heal on your own or if you need professional help.

Getting Help in Trauma Therapy

If you decide to pursue trauma therapy with a licensed mental health professional, you have various choices with regard to trauma therapy modalities:

The Top Down Approach to Trauma Therapy

The top down approach to trauma therapy includes cognitive behavioral therapy (CBT) which challenges your distorted thoughts and beliefs related to your trauma. The problem with CBT, in my professional opinion, is that it usually leaves out the mind-body connection and it often doesn't go deep enough.

Trauma Therapy: Top Down and Bottom Up Approaches

The Bottom Up Approach to Trauma Therapy

I recommend the Bottom Up approach to trauma therapy, which are also known as Experiential Therapies (see my article: What is the Difference Between Top Down and Bottom Up Therapies?

Experiential Therapy tends to be more effective for processing trauma than traditional talk therapy like CBT (see my article: Why is Experiential Therapy More Effective Than Traditional Talk Therapy to Overcome Trauma?).

Experiential Therapies are mind-body oriented therapy that get to the root of the problem by focusing on the mind-body connection (see my article: Experiential Therapy and the Mind-Body Connection: The Body Offers a Window Into the Unconscious Mind).

Bottom up Experiential therapies include:

• Somatic Experiencing Therapy (SE)

• AEDP (Accelerated Experiential Dynamic Psychotherapy)

• Somatic IFS Therapy (Somatic Internal Family Systems Therapy)

• EMDR (Eye Movement Desensitization and Reprocessing Therapy)

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, IFS/Parts Work Therapy, Emotionally Focused Therapy for couples, Somatic Experiencing and Certified Sex Therapist.

As a trauma therapist, I have helped many individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

I offer a free 10-15 phone call before I sent up a first appointment.

You can call me at (917) 742-2624 during business hours or email me to make an appointment.

Also See My Articles:

How Does Somatic Experiencing Process Emotions? 

Experiential Therapy, Like EMDR, Helps to Achieve Emotional Breakthroughs

Combining EMDR and IFS Somatic Parts Work Therapy 

How Does AEDP Heal Trauma? 

What is Somatic Resonance and Why Is It Healing?

Getting Help in Trauma Therapy: What Are Traumatic Memories?

People who seek help in trauma therapy often want to know how traumatic memories differ from standard memories.

What Are Traumatic Memories?

Let's start by defining traumatic memories.

Traumatic Memories

Traumatic memories are vivid, deeply distressing recollections of overwhelming or life threatening experiences.

Unlike regular autobiographical memories, the brain processes and stores traumatic memories as a separate cognitive entity as compared to standard past narratives.

How Are Traumatic Memories Different From Standard Memories?

Ordinary memories function like a cohesive story with a clear beginning, middle and end. However, when a traumatic event occurs, the brain's survival mechanisms alter how the information is stored in the brain:

• Lack of Narrative Structure: Traumatic memories are often highly fragmented, disorganized or temporarily missing from conscious recollection.

• Sensory-Heavy Integration: Traumatic memories are often intensely loaded with sensory data. You might remember a specific smell, a sharp sound, a visual fragment, but you might lose track of the timeline or context.

• The Current Experience: A standard unpleasant memory is recalled as a past experience. However, certain traumatic memories feel like they are happening now rather than being something that occurred in the past. When this occurs, you can feel like you're being emotionally hijacked in the moment--even though it's a memory from the past (see my article: What is Emotional Hijacking?).

How Do Traumatic Memories Manifest?

Because traumatic memories are often stored dynamically in the nervous system, they can surface in certain distinct ways:

• Intrusive Flashbacks: You might have intrusive flashbacks where you have a sudden, involuntary re-experiencing of the event triggered by everyday sights, sounds or smells that are similar to the original trauma.

Traumatic Memories

• Somatic/Bodily Memories: The body can retain physical tension, chronic pain, a racing heart or gastrointestinal distress when you are triggered. This can occur even if you are not consciously thinking about the trauma. 

• Emotional Flashbacks: You might experience a sudden emotional wave of intense fear, helplessness, anger, shame or despair that feels completely disproportionate to your current safe surroundings (see my article: What Are Emotional Flashbacks?).

• Nightmares: Repetitive, disturbing dreams can replay certain aspects of the traumatic event.

How Can You Heal From Traumatic Memories?

Traumatic memories are often "stuck" in a raw, "unmetabolized" state and traditional talk therapy usually isn't sufficient to process these memories.

Trauma therapies are specifically designed to help the brain move the fragments out of survival mode and integrate them into standard autobiographical memory. 

Common evidence-based trauma therapy include:

• EMDR (Eye Movement Desensitization and Reprocessing): EMDR uses bilateral stimulation to help with processing traumatic memories so these memories lose their charge (see my article: How Does EMDR Therapy Work?).

Traumatic Memories

• SE (Somatic Experiencing): SE focuses on releasing the traumatic energy trapped in the nervous system (see my article: What is Somatic Experiencing?).

Traumatic Memories

• IFS (Internal Family Systems Parts Work Therapy): Traumatic memories are healed by establishing a compassionate internal relationship between your Core Self and the wounded parts of your psyche. This gentle, non-pathologizing approach treats trauma as a system of protective and wounded internal parts of you (see my article: What is Internal Family Systems (IFS) Parts Work Therapy?).

Traumatic Memories

• AEDP (Accelerated Experiential Dynamic Psychotherapy): AEDP heals traumatic memories by processing overwhelming emotions within a safe therapeutic relationship to rewire the brain's trauma response (see my article: What is AEDP and How Does It Heal Trauma?).

Get Help in Trauma Therapy

If you are experiencing emotional trauma, waiting to get help in trauma therapy can cause the trauma to become more entrenched. This can lead to more severe psychological, physical and relational complications over time.

Get Help in Trauma Therapy

Rather than waiting or struggling on your own, seek help from a licensed mental health professional who is a trauma therapist so you can overcome your trauma and live a more fulfilling life.

About Me

I am a licensed New York psychotherapist, hypnotherapist, EMDR, AEDP, EFT (for couples), IFS, Somatic Experiencing and Certified Sex Therapist.

As a trauma therapist, I have helped many individual adults and couples over the years.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Also See My Articles:

Reacting to Your Present Circumstances Based on Your Traumatic Past

What is Complex Trauma? 

What is the Difference Between Trauma and Posttraumatic Stress Disorder (PTSD)? 

How Can Unresolved Trauma Affect Your Relationship? 

 

Coping with Psychological Trauma: What Are Emotional Flashbacks?

Emotional flashbacks are intense emotional states which are triggered in the present by unresolved trauma from the past (see my article: Reacting to the Present Based on Your Traumatic Past).

Psychological Trauma and Emotional Flashbacks

Emotional flashbacks often occur to people with Complex Trauma.  

In this article, I'll define emotional flashbacks and give examples of these experiences.

What Are Emotional Flashbacks?

Emotional flashbacks occur when there is a triggering event.  The person who is having an emotional flashback experiences strong waves of emotion.  These experiences are related to traumatic experiences from the past, but an experience in the present triggers the emotional flashback.

Emotional flashbacks bring a person back into feeling-states they had during the original trauma, including traumatic childhood experiences.

How Are Emotional Flashbacks Different From Other Traumatic Flashbacks?

Flashbacks have specific memories associated with them. Often there is a visual image with flashbacks.

However, emotional flashbacks usually don't have visual images.  The person who is having an emotional flashback relives the emotions associated with trauma from the past.  This can make it confusing because, without the visual images related to a particular memory, the person often doesn't know why they're having the emotional flashback.

What Are Some of Symptoms of Emotional Flashbacks?

People who experience emotional flashbacks experience emotions related to past trauma including:

• Fear
• Feeling unsafe
• Feeling abandoned
• Shame
• Sadness
• A sense of impending doom

What Can Trigger an Emotional Flashback?

• Sights
• Sounds
• Smells
• People
• Situations
• Events

Examples of Emotional Flashbacks

The following examples are composites of many different clinical cases with all identifying information removed to illustrate how emotional flashbacks can occur:

    Jack

After Jack gave a presentation at work to senior managers, he met with his director to get feedback. His director's feedback was overwhelmingly positive. He only had one minor  recommendation for Jack about how to improve one of the graphics.  Then, he concluded by congratulating Jack on a job well done.  Even though the director's feedback was very positive, when Jack heard the minor recommendation, he felt waves of intense fear and shame wash over him.  

Emotional Flashbacks at Work

When he was alone in his office, Jack felt overwhelmed by these emotions and he couldn't understand what was happening.  Although he remained in his office for the rest of the day, Jack felt like he was in two places at once--being in the office as well as feeling like he was somewhere else, but he didn't know where.  Later that day, when he had a session with his trauma therapist, who knew his family history, she told him he was having an emotional flashback which was related to his childhood history with an overly critical father, who beat him for making mistakes.  His therapist helped Jack with some grounding exercises to calm him down and then they processed the experience with Somatic Experiencing therapy.

Alice

As she walked into her kitchen, Alice overheard her mother-in-law tell another party guest that she admired Alice's intelligence.  As she stood in the kitchen holding the tray of appetizers, Alice felt her hands trembling so much that she had to set the tray down to steady herself against the counter.  She felt waves of sadness and shame, but she couldn't understand what was happening to her.  When her partner, Jane, came in to see what was keeping Alice from rejoining the party, Jane found Alice in a state of terror.  She had seen Alice like this before so she held her close and soothed her with supportive words.  

Emotional Flashbacks at Home

During her next trauma therapy session, Alice realized her emotional flashback was related to experiences she had as a child when she heard her mother praising Alice's sister for being the "pretty one" and saying with scorn that Alice was the "intelligent one" in the family.  Her mother's tone of disgust towards Alice conveyed how much more she preferred what she perceived as Alice's sister's beauty as compared to Alice's intelligence.  Even though, as an adult, Alice knew logically that she was also pretty and her sister was also intelligent, whenever anyone complimented her for being intelligent, on an emotional level, she felt abandoned, ashamed, fearful and sad.  She and her trauma therapist worked on these childhood memories using EMDR therapy.

Joe

Joe normally considered himself to be a person who was on an even keel emotionally--except whenever he was cut off by another driver on the road.  At those times, he would go into a rage.  During one incident when his wife was in the car, Joe was so enraged that he pursued the other driver for several miles, caught up with him at a red light and cursed at him.  

Emotional Flashbacks and Road Rage

His wife feared the other driver would get out of his car and there might be a physical confrontation, but he drove away instead.  She was so upset by this incident that she insisted Joe get help in therapy or she would never get into the car with him again.  When Joe began trauma therapy, he learned that his road rage experiences were connected to his childhood experiences of feeling helpless whenever his father beat him when the father was drunk.  During those times, Joe suppressed his fear, sadness and his tears because he was afraid his father would become even more angry if he allowed his emotions to show.  But, as an adult, these emotions and physical reactions remained suppressed in Joe's body and came out during these road rage incidents.  He and his therapist worked on his unresolved trauma using AEDP therapy.

Ina

A few weeks after Ina began dating Bill, she invited him up to her apartment.  She really liked Bill and she knew the feelings were mutual.  Until then, they had kissed but they had never had sex, which Ina really wanted to do.  After relaxing on the couch together where they cuddled, Ina invited Bill into the bedroom and they began to kiss and undress.  As they got into bed, Ina was aware that she was sexually aroused, but when Bill kissed her ear, she froze.  She felt waves of terror come over her and she jumped out of bed.  She didn't know what had come over her and she apologized to Bill.  Although he was very caring and understanding, Bill was confused because he didn't understand what was happening.  Since neither of them knew what was happening, they both agreed to cuddle instead of having sex that night.  

Emotional Flashback and a History of Sexual Abuse

The next day during her trauma therapy session, Ina' realized her emotional flashback was related to childhood memories of when her stepfather used to come into her bedroom after her mother had fallen asleep.  Just before he touched Ina's breasts, he would kiss her ear.  When Ina remembered these experiences in her therapy, her therapist provided Ina with psychoeducation about emotional flashbacks.  Soon after that, they worked on Ina's history of sexual abuse (see my article: Overcoming the Trauma of Sexual Abuse).

Getting Help in Trauma Therapy

Emotional flashbacks related to unresolved trauma are challenging experiences.

Rather than struggling on your own, seek help from a trauma therapist (see my article: What is a Trauma Therapist?).

Once you have worked through your traumatic history, you'll be free to live a more fulfilling life.

About Me

I am a licensed New York City psychotherapist, hypnotherapist, EMDR, AEDP, EFT, Somatic Experiencing and Sex Therapist.

I am a trauma therapist who works with individual adults and couples.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.