Using Mindfulness to Regulate your Emotions after Trauma.

Taming the Storm Within: Using Mindfulness to Regulate Emotions & CPTSD

Complex Post-Traumatic Stress Disorder (CPTSD) leaves its mark on our emotional landscape. We're often caught in a whirlwind of intense, overwhelming feelings, triggered by seemingly minor events. For adults who have survived CPTSD, regaining control over these emotions can feel like navigating a treacherous terrain. Mindfulness, however, offers a powerful tool for cultivating emotional regulation and reclaiming a sense of calm and agency. This post explores how mindfulness can be used specifically to help adults navigating the unique challenges of CPTSD.

Understanding the Connection Between CPTSD and Emotional Dysregulation

CPTSD often involves a profound disruption of the body's stress response system. Repeated trauma has effectively "rewired" the brain, making it hyper-sensitive to perceived threats. This hyper-vigilance leads to heightened emotional reactivity. A seemingly innocuous situation, like a loud noise or a crowded room, can trigger a cascade of intense emotions – fear, anger, shame, or dissociation – leaving us feeling overwhelmed and out of control. Mindfulness offers a path to interrupt this cycle.

How to get started:

1. Set aside time for mindfulness: Find a quiet and comfortable space where you won't be disturbed. You can sit on a chair or cushion, or even lie down if that's more comfortable for you. It's essential to have dedicated time for your mindfulness practice.

2. Focus on your breath: Start by taking a few deep breaths to relax. Then, bring your attention to your breath. Notice the sensation of the breath as it enters and leaves your body. Pay attention to how it feels as it moves in and out of your nostrils or the rise and fall of your chest or abdomen.

3. Be present: As you continue to focus on your breath, thoughts and emotions will naturally arise. When they do, don't try to suppress or judge them. Instead, acknowledge them with an attitude of non-judgmental awareness. Say to yourself, "I am feeling [emotion]" or "I am thinking [thought]." Allow them to exist without attaching to them.

4. Observe bodily sensations: Emotions often manifest as physical sensations in the body. Pay attention to these bodily sensations without trying to change them. Are your muscles tense? Is there a knot in your stomach? Is your heart racing? By observing these sensations, you're "feeling" the emotion in your body.

5. Label your emotions: When you notice an emotion arising, try to label it. Is it anger, sadness, happiness, fear, or something else? Naming the emotion can create distance and objectivity, making it easier to work with.

6. Breathe through it: If the emotion feels overwhelming, return your focus to your breath. Use your breath as an anchor to stay grounded in the present moment. Breathe in slowly and deeply, and exhale slowly. This can help regulate your emotions and prevent them from spiraling out of control.

7. Practice regularly: Mindfulness is a skill that develops with practice. Aim to incorporate mindfulness into your daily routine, even if it's just for a few minutes. The more you practice, the better you'll become at recognizing and regulating your emotions.

8. Seek guidance: If you're new to mindfulness or struggling to regulate your emotions, consider seeking guidance from a trained mindfulness instructor, therapist, or using mindfulness apps and resources available online.

How Mindfulness Can Help

Mindfulness, at its core, is about paying attention to the present moment without judgment. This simple practice, when applied consistently, can help regulate emotions in several ways:

• Recognizing Emotional Triggers: By practicing mindful awareness, we become more attuned to the subtle physical and mental signals that precede an emotional outburst. Feeling your heart pounding, noticing a tightening in your chest, or recognizing a racing thought – these are early warning signs. Recognizing these triggers allows you to respond proactively rather than reactively.

• Interrupting the Cycle of Reactivity: Mindfulness encourages a pause before reacting. When a trigger arises, instead of immediately succumbing to the overwhelming emotion, you can choose to observe it without getting swept away. This space created by mindfulness allows for more conscious choices and responses.

• Developing Emotional Self-Compassion: Mindfulness fosters self-awareness, allowing you to see your emotions with greater clarity and understanding. It encourages self-compassion, recognizing that difficult emotions are a natural part of the human experience, especially for those with CPTSD. This self-compassion can reduce the intensity of self-criticism and shame that often accompany trauma.

  
  

• Cultivating Body Awareness: Trauma often manifests physically. Mindful body scans and grounding techniques can help you connect with the present moment in your body. By noticing sensations without judgment, you can bring yourself back to a state of equilibrium.

Practical Mindfulness Techniques for Adults with CPTSD

• Mindful Breathing: Simple, deep breathing exercises can immediately calm the nervous system. Focus on the sensation of the breath entering and leaving your body.

  
  

• Body Scan Meditation: Bring awareness to different parts of your body, noticing any sensations without judgment. This helps to ground you in the present moment and reduce physical tension.

  
  

• Mindful Walking: Pay attention to the physical sensations of walking – the contact of your feet on the ground, the movement of your body.

  
  

• Mindful Eating: Engage all your senses while eating. Notice the textures, aromas, and flavors of your food. This practice can help to reduce emotional eating.

  
  

• Grounding Techniques: Use grounding techniques, such as focusing on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Important Considerations

1. *Gradual Integration: Start with short mindfulness practices and gradually increase the duration as you become more comfortable.

2. *Patience and Self-Compassion: Mindfulness is a journey, not a destination. There will be setbacks. Be patient with yourself and acknowledge that progress takes time.

3. *Professional Support: Mindfulness can be a powerful tool, but it's essential to integrate it into a broader approach to healing from CPTSD. Seeking support from a therapist or counselor specializing in trauma is crucial.

Mindfulness provides a pathway for adults with CPTSD to cultivate emotional regulation and a greater sense of well-being. By practicing mindful awareness, we can navigate the challenges of our emotional landscape with greater resilience and compassion. It's a journey of self-discovery and empowerment, and it's a journey worth taking. Over time, mindfulness can lead to increased emotional resilience and a deeper understanding of yourself. Remember that it's a skill that requires patience and consistent practice, so be gentle with yourself as you embark on this journey of self-discovery and emotional regulation.

Remember--even a baby step is moving in the right direction!

Happy growing,

Jen McNeil MSW, LICSW, CCTP