WHAT IS TRAUMA?
Trauma happens any time there is a threatening and/or stressful situation that overwhelms your ability to cope or manage. When we have an experience where we can’t find a way out, when we can’t get away from the threat or save ourselves, our bodies experience traumatic overwhelm. When something traumatic happens related to climbing the sport itself can become an unsafe place. The traumatic event might be an accident, a death, or even a near miss. Anything that reminds you of that situation, person, or climbing can bring back the feeling of powerlessness - that there is no solution and no way out. The stress then can begin to permeate your life and cause problems. It’s important to know what the signs and symptoms of stress are in your own life so you’ll know when to make changes and ask for help - or be a better friend to someone who is hurting.
Each person will perceive trauma differently. When our brains and bodies are faced with a threat that is inescapable, they start to behave as if we are going to die. We may rage or have panic attacks. We also “check out,” get foggy or lethargic. Here’s a non-climbing example to demonstrate. If a toddler was left in a hot car, the experience could be quite traumatic. That toddler doesn’t have the finger dexterity or strength to get themselves out of their car seat and out of the car. That toddler will experience traumatic overwhelm because they aren’t able to save themselves from the threat of heat stroke. An adult, however, will just open the door and leave, or turn on the AC. The situation isn’t traumatic for them at all. A fall while climbing could produce traumatic overwhelm for one person, while for another it will be fun. Someone might be impacted by a trauma first-hand, being a witness, or hearing about it second hand. We don’t know enough about human psychology and neurobiology to be able to predict who will experience traumatic overwhelm, but we do know that our response is a combination of our physiology, our cognition and our past experiences.
It can be helpful to understand the role our nervous system plays in service of our own safety and ability to connect with ourselves and others. Often, when faced with the effects of a stressful or life threatening event, we can become frustrated or upset when our body and mind are reacting in ways that feel uncomfortable or we don’t understand which can lead to further disconnection from ourselves and those around us. Becoming aware of, understanding, and then befriending our nervous system can put us back in the driver's seat and help us navigate the pathway to recovery. When we know that our body is attempting to protect us, when can begin to let go of the judgement and develop compassion for that part of ourselves that is attempting to protect us while engaging in self-care and recovery strategies.
It is normal to feel overwhelmed after something traumatic occurs. There is no “right way” to respond. Everyone has natural coping abilities and many people are able to use their coping abilities to feel better with time. When our brains and bodies can’t get back to a place of feeling safe, the trauma (stress-response) sticks around. Traumatic events can leave people unsure of what to do or how to help themselves or others.
Examples of what people experience with trauma:
Re-Experiencing: It is not uncommon for people to replay an event over-and-over in their head. They experience bothersome memories or even feel like the traumatic event is happening again. These can be flashbacks, nightmares, or even physical reactions. Trauma memories are often very vivid.
Increased arousal: You might feel on high alert, amped up, or with a lot of anxious energy. Your brain can get stuck in the “stress mode,” leading to feeling jittery, jumpy, nauseous as well as things like sleep issues and/or fatigued.
Avoidance: Our brains are programed to get us to avoid things that might be dangerous. After a traumatic event, many people find themselves avoiding any reminder of what happened, such as people, places, situations, and even thoughts or feelings. While avoidance is natural, too much avoidance can disrupt the natural psychological healing process.
Changes in beliefs and thoughts: Traumatic events can change how we view ourselves, other people, and the world around us. Some things that change might be in areas such as blame, safety, trust in self or others, or worries of losing control. These changes in beliefs can impact our lives in many ways. Sometimes a part of trauma recovery is examining how beliefs might have changed and working to find a fuller understanding of what has happened. That takes time and people often benefit from support in the process.
Strong feelings: Trauma can bring up anxiety, but also emotions such as irritability, guilt, shame, grief, depression or even numbness. These changes are common, but they can impact on other parts of our lives can be minimized with the practice of good self-care.
TRAUMA SELF-CARE AND RECOVERY STRATEGIES
We all cope or manage stress in different ways. How you deal with something stressful or traumatic may be different from someone else. Different situations can also call for different strategies. Review the section on the Stress Continuum to learn more about the spectrum of experiences. Here is a list of a few coping strategies to consider:
Use your natural healthy coping skills. Think about what you do normally to manage stress and make sure you keep doing those things - socialization, exercise, spiritual/faith practices, relaxation time, etc.
Reach out to others if you think talking to someone might help. It is OK to have alone time; however, take care to minimize prolonged isolation from others.
Learn about trauma reactions and ways to recover.
Engage in movement therapy (like yoga, tai chi, etc.) and physical exercise.
Eat and drink healthy and avoid unnecessary toxins like excessive alcohol and/or drugs.
Try to get good rest and talk with a healthcare provider about temporary solutions to help with sleep such as healthy sleep habits and/or the use of supplements, over-the-counter or medications.
Be a good friend to yourself. Understand that traumatic events can be overwhelming. Healing and recovery takes time. Try to limit negative judgments about yourself or others about how you or they “should” or “should not” be.
Connect with a mental health provider for additional support, guidance, and treatment. Every trauma is different for every person.
Consider asking for help
if you:
need a safe space to talk but don’t have one.
have nightmares or changes in sleeping patterns.
feel helpless or hopeless.
are experiencing anxiety or depression or “feeling numb.”
are drinking or using mood altering substances more than usual.
have thoughts of self harm or suicide.