Trauma

How to Recognise the Signs & Heal

The Polyvagal Theory

The Polyvagal theory is a concept developed by Dr. Stephen Porges, a neuroscientist, that helps us understand the connection between our nervous system and our social behavior. It explains how our autonomic nervous system, specifically the vagus nerve, influences our responses to stress and regulates our social engagement.

According to polyvagal theory, our autonomic nervous system has three distinct states or responses: the "ventral vagal" state, the "sympathetic" state, and the "dorsal vagal" state. The ventral vagal state is associated with a sense of safety and social connection, promoting engagement and communication. The sympathetic state is activated in response to threat or stress, preparing our body for fight or flight. Lastly, the dorsal vagal state is associated with immobilization and shutdown when we perceive extreme danger.

Understanding polyvagal theory can help us recognise our own physiological responses to stress and trauma, as well as understand how others may respond. It also provides insights into strategies for self-regulation and social connection. By recognizing the different states of our autonomic nervous system, we can learn to shift from states of stress and disconnection to states of safety and connection.

The Polyvagal Theory - At a Glance

Origin: The polyvagal theory was developed by Dr. Stephen Porges, a neuroscientist, in the late 1990s. It has since gained recognition and is widely studied in various fields such as psychology, psychiatry, and trauma therapy.

Autonomic Nervous System: The theory focuses on the autonomic nervous system, which is responsible for regulating involuntary bodily functions. It consists of the sympathetic nervous system (fight or flight response) and the parasympathetic nervous system (rest and digest response).

Vagus Nerve: The polyvagal theory emphasises the importance of the vagus nerve, the longest cranial nerve in the body. The vagus nerve plays a crucial role in regulating social engagement, emotional regulation, and physiological responses to stress.

Three States: According to the theory, the autonomic nervous system has three states: ventral vagal, sympathetic, and dorsal vagal. The ventral vagal state is associated with safety, social engagement, and connection. The sympathetic state is activated during stress or threat, leading to fight or flight responses. The dorsal vagal state is related to immobilisation and shutdown in extreme danger.

Social Behaviour: Polyvagal theory highlights how our autonomic state influences our social behavior. When in a state of safety (ventral vagal), we are more likely to engage in positive social interactions. Conversely, in states of stress or danger, our ability to connect and communicate may be impaired.

Trauma and Mental Health: The theory suggests that traumatic experiences can dysregulate the autonomic nervous system, leading to difficulties in social engagement, emotional regulation, and mental health issues. Understanding the polyvagal theory can aid in trauma-informed approaches to therapy and healing.

Self-Regulation: By becoming aware of our autonomic states and learning techniques for self-regulation, we can shift from states of stress and disconnection to states of safety and connection. Practices such as EFT (tapping), Havening, deep breathing, mindfulness, and grounding exercises can help regulate our autonomic responses.

Recognising the Signs of Trauma

Trauma is an experience that can leave deep emotional scars, affecting individuals in various ways. It is crucial to recognise the signs of trauma in ourselves and others to offer support and understanding. Let’s explore how to recognise trauma and provide guidance on creating a safe and empathetic environment for those who have experienced it.

Physical and Emotional Symptoms: Trauma can manifest in both physical and emotional symptoms. Physical symptoms may include insomnia, headaches, muscle tension, fatigue, or changes in appetite. Emotional symptoms may range from anxiety, depression, irritability, and mood swings to feelings of detachment, guilt, shame, or even self-destructive behaviors. Recognising these signs in yourself or others is the first step in understanding the impact of trauma.

Triggers and Flashbacks: Trauma survivors often experience triggers and flashbacks, which can be distressing and overwhelming. Triggers are specific stimuli that remind individuals of their trauma, resulting in intense emotional or physical reactions. Flashbacks, on the other hand, involve reliving the traumatic event, feeling as if it is happening in the present. Recognising triggers and flashbacks allows us to provide support and create safe spaces for those affected.

Changes in Behaviour and Relationships: Trauma can significantly impact an individual's behaviour and relationships. It may lead to withdrawal from social activities, difficulty trusting others, or a constant state of hypervigilance. Some individuals may resort to addictive behaviors, self-harm, or exhibit aggressive tendencies. Recognising these behavioral changes can help us approach individuals with empathy and understanding, offering the support they need.

Disrupted Coping Mechanisms: Trauma can disrupt an individual's ability to cope with stress effectively. They may resort to unhealthy coping mechanisms such as substance abuse, excessive eating, or self-isolation. Recognising these patterns allows us to encourage healthier coping strategies and provide assistance in developing new skills for managing stress and emotions.

Professional Help and Support: Recognising trauma is vital, but it is equally important to encourage individuals to seek professional help when needed. Trained therapists and counselors can offer guidance, healing techniques, and provide a safe space for individuals to process their trauma. Encouraging and supporting the decision to seek professional help is crucial in the recovery process.

Recognising trauma is an essential step in supporting individuals on their journey towards healing and recovery. By familiarising ourselves with the physical and emotional symptoms, triggers, changes in behavior and relationships, and disrupted coping mechanisms, we can create a compassionate and empathetic environment. Remember, it is essential to approach trauma with sensitivity, offering support and encouraging professional help when necessary. Together, we can foster understanding, resilience, and healing for those affected by trauma.

Healing from Trauma

Seek professional help: Consider reaching out to a therapist who specialises in trauma. EFT, Havening and EMDR are, in my experience and opinion, three of the best therapies for treating trauma. They can provide guidance, support, and evidence-based treatment options.

Practice self-care: Engage in activities that promote physical, emotional, and mental wellbeing. This may include exercise, healthy eating, getting enough sleep, relaxation techniques, and spending time with loved ones.

Create a support network: Surround yourself with understanding and supportive people who can listen and offer encouragement. Joining support groups or connecting with others who have experienced similar trauma can also be beneficial.

Establish a routine: Creating a structured daily routine can help provide a sense of stability and control. This can include regular sleep patterns, meals, and engaging in activities that bring you joy or relaxation.

Practice stress-reducing techniques: Explore various stress management techniques such as EFT (tapping), deep breathing exercises, meditation, mindfulness, journaling, or engaging in hobbies that promote relaxation.

Educate yourself about trauma: Learning about trauma and its effects can help you better understand your own experiences and provide insights into effective coping strategies. There are many books, articles, and online resources available on the topic.

Take care of your physical health: Engage in regular physical activity, eat a balanced diet, and ensure you are getting enough rest. Physical wellbeing can have a positive impact on mental and emotional wellbeing.

Remember, everyone's journey towards healing is unique, so it's important to find the strategies that work best for you. If your trauma symptoms persist or worsen, it's essential to seek professional help for further support.