Counselling blogs with tips and information about mental health, growth and healing through psychotherapy - CREATIVE SOULS COUNSELLING

Understanding Trauma with the help of Polyvagal Theory

28/2/2023

What do you think of when you hear the word trauma? A distressing event such as a car crash, an assault or the sudden death of a loved one? Or do you think of symptoms like flashbacks, dissociation and panic attacks?

When trying to understand trauma, it's helpful to think about the body's reaction to the event rather than the event itself. People respond differently to similar events depending on their own subjective experience. Someone who was unable to fend off or escape a perceived danger may be left with a sense of shock which stays with them, causing them to re-experience the trauma whenever they are triggered by reminders of the event. This can present as a whole range of mental and physical symptoms.

It's important to note that although trauma is to do with perceived danger, this does not necessarily have to be an immediate physical threat to life. Things like shame, rejection, humiliation and abandonment can also feel very threatening. Explained in evolutionary terms, this is because it is crucial for our survival that we remain part of the "pack" or "tribe". In other words, we need to belong in order to get what we need.

Polyvagal theory, which was developed by Stephen Porges in 1994, offers a solid framework for helping us understand trauma responses by giving us a picture of how the body and brain work to keep us safe and functional. The mechanism by which this happens is known as the autonomic nervous system. I will try to keep the science quite simple here, to give an overall idea of how this works.

You've heard of fight and flight, right? That's your body becoming mobilised to deal with danger detected (or neurocepted) by your body and brain, working together in sync. Recently fawn and freeze have also been added as typical responses in this state, which is known as the sympathetic system. Think of a time when you felt scared. You probably felt your heart beating fast, muscles tense, increased sweating. Depending on what the perceived danger was, you might have lashed out, run away or hidden, pleaded or frozen rigid on the spot. The feelings here are anxiety and fear.

Now, imagine those reactions didn't work to minimise the danger. The sense of danger is getting more intense and it feels like there is a threat to life. It's time for your body to try a different tack: collapse. This is often called the flop response; the dorsal vagal system is now operating. This is where you might faint, become dissociated or go numb. Going back to prehistoric times when the potential of attack by a predator was a common risk, this "playing dead" tactic might have been very effective. These days, this could show up as depression.

As you're reading this, chances are you're identifying with many of these reactions in your everyday life. Maybe in the past you've been frustrated with yourself for reacting a certain way, but it's important to know that this system is autonomic, meaning automatic. We don't do these things consciously. It's the body's way of keeping us safe.

It's also perfectly normal for us to move in between the states mentioned and the ventral vagal state, which is our social, safe, connected state. For many who have experienced very intense, prolonged or repeated trauma, it can be harder to shift out of the defensive states. These people can find themselves stuck in hyper-alertness, perceiving almost everyone and everything as threatening. Or in a continual state of shut-down, never really present, always detached. Conversely, they may have an inability to detect danger in situations where there is a real threat. Basically, their neuroception (ability to assess their environment) is not accurately aligned with reality.

So, you're probably wondering how, or even whether it's possible for a traumatised person to move out of stuck states and develop a healthier neuroception...especially when these reactions are automatic. It can be a long and challenging journey but there are many effective interventions which can help, including counselling.

It's important to say that talking therapy might not be right for everyone who has experienced trauma. Sometimes a person might not be able to remember what has happened to them, or would not be able to put it into words. There are other types of therapy available (such as EMDR), plus bodywork and breath work have been shown to be very effective.

Where counselling can help is in allowing a traumatised person to build trust with another human being (the therapist), who is hopefully safe. The client is invited into a warm, welcoming space where they will not be judged. They can begin to notice feelings and reactions, in real time, and reflect on what may be triggering these. Co-regulation with the therapist will eventually support independent regulation of the nervous system.

Counselling also enables the client to begin to challenge the narratives they have built to explain what has happened to them, and their reactions.

There is so much more that could be said about trauma- this really is the tip of the iceberg! However, I do hope it has given you a basic understanding. There is a growing body of research emerging and I have listed a few links to some resources below, which you can check out if you are interested in this subject:

Youtube videos:
Gabor Mate- How your Past Trauma Really Works

Deb Dana- The Polyvagal Theory in Creative Counselling

Books:
The Body Keeps the Score by Bessel Van Der Kolk

Unshame by Carolyn Spring

Practical ideas to help manage overwhelming emotions

1/2/2023

At times, emotions can hit us with the full force of a tsunami, and frankly, we wonder if we will survive. Think about the inconsolable sorrow felt when a loved one dies, the intense fury when someone betrays you, or the crippling stress of a complex and seemingly impossible task.

The fact is, though, that we DO survive. We are wired for survival. We are often more resilient than we give ourselves credit for. Think about the last time you were overwhelmed, and felt like it was the end of the world. You’re still here.

This blog gives some practical ideas when you’re in the thick of it, and I hope there is at least one thing you can take away from it and store for that moment when it all feels too much. This can also be a good resource for clients who are wondering how to navigate their emotions between therapy sessions. These are things that I have personally found helpful in my own journey, but as with everything, there’s no one size fits all. Not everything will work for you, and that’s OK.

* Pause. Take a few moments to identify the emotion. Where are you feeling it in your body? Validate your emotion. It’s ok to be feeling this way. Try to understand what may have triggered it. Is there some unmet need that could be attended to?

* Journal. Allow yourself to write a stream of consciousness, without worrying about the grammar or spelling. Or why not draw or paint the emotions? This will allow you to process them.

* Breathe. Take some moments to be still and focus on grounding yourself by tuning into your breath. There are many breathing exercises online, or apps which can give you some relaxation techniques or guide you through meditations. An easy one to start with is just breathing in for the count of five and out through the nose for five, several times.

* Prioritise. If you’re overwhelmed with an endless list of tasks, focus on the most important, and put other things off till you’re feeling able to face them. Often the washing or dusting can wait!

* Practise self-compassion. If a friend was feeling this way, what would you say to them to comfort them? Can you say those things to yourself? Remember, your mental well being is important. Speak kindly and gently to yourself instead of beating yourself up. Prioritise self-care.

* Engage in easy, tasks that don't require too much thought. Something you don’t mind doing- maybe ironing, cooking, gardening, or D.I.Y. Or do a mindful activity like some colouring, a puzzle or knitting.

* Focus on the present moment. You may be feeling dread about the future. But remember, the future is made up of many moments, just like this one. You cannot change the past, and you can’t predict the future. But by being more present in the here and now, you will feel more of a sense of control.

* Change of scene. If possible, take yourself to a different environment. Go for a coffee, a run or walk in nature, swimming or shopping. Do something that will shift your energy.

* Create routines and hold boundaries. Try to maintain regular getting up and going to bed routines. See if you can contain any rumination within allotted times (sometimes easier said than done). Have clear cut-off times for work and household tasks.

Most importantly, take small steps and don't berate yourself if the above points are difficult to implement. They can take a lifetime of honing, but they will begin to become more natural the more you practise them.

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