Waking The Tiger: Healing Trauma
Waking The Tiger: Healing Trauma
Trauma is a word that we hear a lot these days. Whether it's from the news, social media, or personal stories, we are becoming more aware of the prevalence and impact of traumatic events on our lives. But what exactly is trauma and how can we heal from it?
In this article, we will explore the topic of trauma healing from a holistic perspective. We will look at some of the main approaches and strategies that can help us recover from trauma, such as therapy, medication, self-care, and support groups. We will also focus on three specific aspects of trauma healing that are often overlooked or misunderstood: the role of the body, the mind, and the spirit.
We will draw inspiration from a groundbreaking book by Peter Levine called Waking The Tiger: Healing Trauma. Levine is a pioneer in the field of somatic psychology and the founder of somatic experiencing, a body-based therapy that helps people release trauma from their nervous system. In his book, he uses the metaphor of a tiger to illustrate how trauma affects us and how we can overcome it.
According to Levine, when we face a life-threatening situation, our natural response is to fight, flee, or freeze. If we manage to escape or fight off the threat successfully, we discharge the excess energy that was mobilized in our body. However, if we are unable to do so due to physical or social constraints, we may get stuck in a frozen state. This is what happens when we experience trauma.
Levine explains that trauma is not caused by the event itself but by our inability to complete the natural survival cycle. As a result, we may develop symptoms such as anxiety, depression, insomnia, flashbacks, nightmares, chronic pain, and more. These symptoms are the signs of our body trying to complete the cycle and release the trapped energy.
Levine suggests that the key to healing trauma is to \"wake the tiger\" within us. This means to reconnect with our innate capacity to heal and restore our balance. He proposes a method called somatic experiencing, which involves gently guiding the client to access and release the trauma from their body. He claims that by doing so, we can not only heal from trauma but also discover new levels of vitality, creativity, and joy.
In this article, we will learn more about somatic experiencing and how it can help us heal from trauma. We will also look at other ways to support our body, mind, and spirit in the process of trauma recovery. By the end of this article, we hope that you will have a better understanding of what trauma is and how you can heal from it.
What is trauma and how does it affect us?
Trauma is a term that refers to any event or situation that overwhelms our ability to cope and causes lasting negative effects on our physical and mental health. Trauma can be caused by a single event, such as an accident, a natural disaster, a violent attack, or a sexual assault. Trauma can also be caused by repeated or prolonged exposure to stressful or abusive situations, such as domestic violence, child abuse, war, or poverty.
Trauma affects us in different ways depending on various factors, such as the type, intensity, duration, and frequency of the traumatic event, our personal history, personality, coping skills, and social support. Some of the common symptoms of trauma include:
Physical symptoms: headaches, nausea, fatigue, muscle tension, insomnia, changes in appetite or weight, etc.
Emotional symptoms: anxiety, fear, anger, sadness, guilt, shame, numbness, detachment, etc.
Cognitive symptoms: difficulty concentrating, memory loss, confusion, dissociation, flashbacks, nightmares, etc.
Behavioral symptoms: avoidance, isolation, aggression, substance abuse, self-harm, suicidal thoughts or actions, etc.
Relational symptoms: distrust, difficulty communicating or expressing emotions, intimacy problems, attachment issues, etc.
Existential symptoms: loss of meaning or purpose, hopelessness, despair, spiritual crisis, etc.
Trauma can also affect our sense of identity and self-worth. We may feel that we are damaged or defective somehow. We may blame ourselves for what happened or feel powerless to change our situation. We may lose confidence in ourselves and our abilities. We may also lose trust in others and the world around us.
Trauma can have a significant impact on our quality of life and well-being. It can interfere with our daily functioning and prevent us from achieving our goals and dreams. It can also affect our relationships with ourselves and others. It can make us feel isolated and alone in our pain.
How can we heal from trauma?
The good news is that trauma is not a life sentence. We can heal from trauma and reclaim our lives. Healing from trauma is a process that involves acknowledging what happened to us and how it affected us. It also involves finding ways to cope with the symptoms and effects of trauma. It also involves finding ways to process and integrate the traumatic experience into our life story. It also involves finding ways to reconnect with ourselves and others in healthy and meaningful ways.
Healing from trauma is not a linear or predictable process. It may take time and effort. It may involve ups and downs. It may require professional help and support from others. It may also require courage and willingness to face our fears and pain.
There is no one-size-fits-all approach to trauma healing. Different people may benefit from different methods and strategies depending on their needs and preferences. Some of the main approaches and strategies for trauma recovery include:
Therapy: Therapy is a form of professional help that involves talking to a trained therapist who can provide guidance and support for trauma healing. There are different types of therapy that can help with trauma recovery such as cognitive behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), dialectical behavior therapy (DBT), acceptance and commitment therapy (ACT), etc.
Medication: Medication is another form of professional help that involves taking prescribed drugs that can help reduce some of the symptoms of trauma such as anxiety or depression. Medication can be used in combination with therapy or other forms of treatment for trauma recovery.
Self-care: Self-care is a form of personal help that involves taking care of ourselves physically, emotionally, mentally, Self-care can include activities such as eating well, sleeping well, exercising, relaxing, meditating, journaling, etc. Self-care can help us cope with stress and improve our mood and energy levels.
Support groups: Support groups are a form of social help that involves joining a group of people who have experienced similar types of trauma and who can offer mutual support and understanding. Support groups can help us feel less alone and isolated in our trauma. They can also provide us with valuable information and resources for trauma recovery.
These are some of the main approaches and strategies for trauma recovery that can help us heal from trauma. However, they are not the only ones. There are many other ways to heal from trauma that may suit our individual needs and preferences. In the following sections, we will focus on three specific aspects of trauma healing that are often overlooked or misunderstood: the role of the body, the mind, and the spirit.
The role of the body in trauma healing
One of the most important aspects of trauma healing is to recognize and address the role of the body in trauma. Trauma is not only a psychological phenomenon but also a physiological one. Trauma affects our nervous system, which regulates our bodily functions and responses. Trauma also affects our muscles, organs, tissues, and cells, which store the memory and energy of the traumatic event.
Therefore, to heal from trauma, we need to pay attention to our body and its signals. We need to learn how to listen to our body and understand what it is telling us. We need to learn how to soothe our body and release the tension and pain that it holds. We need to learn how to reconnect with our body and appreciate its wisdom and resilience.
One of the most effective ways to heal our body from trauma is to engage in somatic practices. Somatic practices are any practices that involve working with the body directly or indirectly. They can include physical activities such as yoga, tai chi, qigong, dance, etc. They can also include body-based therapies such as massage, acupuncture, reflexology, etc. They can also include somatic experiencing, which is a specific form of therapy that focuses on releasing trauma from the nervous system.
In this section, we will learn more about somatic experiencing and how it can help us heal from trauma.
What is somatic experiencing?
Somatic experiencing is a body-based therapy developed by Peter Levine, the author of Waking The Tiger: Healing Trauma. Somatic experiencing is based on the premise that trauma is stored in the nervous system and can be released by activating the natural self-regulation mechanisms of the body.
Somatic experiencing aims to help clients access and discharge the trapped energy that was mobilized during the traumatic event but was not able to be released due to physical or social constraints. By doing so, somatic experiencing helps clients restore their balance and harmony in their nervous system and their whole being.
Somatic experiencing does not require clients to relive or retell their traumatic stories in detail. Instead, it focuses on tracking and working with the sensations, emotions, images, and impulses that arise in the present moment as a result of the traumatic event. Somatic experiencing uses gentle guidance and support from the therapist to help clients follow their own inner process of healing.
How does somatic experiencing work?
Somatic experiencing works by applying four main principles: tracking sensations, pendulation, titration,
Tracking sensations: Tracking sensations means paying attention to the subtle changes and movements that occur in the body as a result of the traumatic event. Sensations can include temperature, pressure, tingling, tightness, heaviness, lightness, etc. Tracking sensations helps clients become more aware of their body and its signals. It also helps clients identify and release the areas of tension or constriction that are holding the trauma.
Pendulation: Pendulation means moving back and forth between states of activation and deactivation in the nervous system. Activation refers to the state of arousal or alertness that occurs when we face a threat. Deactivation refers to the state of relaxation or calmness that occurs when we feel safe. Pendulation helps clients regulate their nervous system and avoid getting stuck in either extreme. It also helps clients experience a sense of flow and rhythm in their body and emotions.
Titration: Titration means working with small doses of trauma at a time. Titration helps clients avoid getting overwhelmed or retraumatized by the traumatic event. It also helps clients build their capacity and confidence to handle the trauma. Titration involves breaking down the traumatic event into manageable segments and working with them one by one.
Completion: Completion means allowing the body to finish what it started during the traumatic event but was not able to complete due to physical or social constraints. Completion helps clients release the excess energy that was mobilized during the traumatic event but was not discharged. It also helps clients restore their sense of agency and empowerment. Completion involves encouraging the body to express its natural impulses and movements that were inhibited or suppressed during the traumatic event.
By applying these four principles, somatic experiencing helps clients heal from trauma in a safe and effective way.
What are the benefits of somatic experiencing?
Somatic experiencing has many benefits for trauma survivors. Some of the benefits include:
Reducing or eliminating the symptoms of trauma such as anxiety, depression, insomnia, flashbacks, nightmares, chronic pain, etc.
Enhancing or restoring the functioning of the nervous system and the whole body.
Increasing or regaining the sense of control and choice over one's life.
Improving or developing the ability to cope with stress and challenges.
Strengthening or creating healthy and supportive relationships with oneself and others.
Discovering or rediscovering one's strengths, talents, and passions.
Finding or reclaiming one's meaning, purpose, and joy in life.
Somatic experiencing has been proven to be effective for various types of trauma such as accidents, natural disasters, violent attacks, sexual assaults, war, torture, etc. It has also been used successfully with different populations such as children, adolescents, adults, seniors, veterans, refugees, etc.
Somatic experiencing is not only a therapy for trauma but also a way of living. It teaches us how to listen to our body and trust its wisdom. It teaches us how to respect our boundaries and needs. It teaches us how to connect with ourselves and others in authentic and compassionate ways. It teaches us how to embrace our wholeness and aliveness.
The role of the mind in trauma healing
Another important aspect of trauma healing is to recognize and address the role of the mind in trauma. Trauma affects our thoughts, emotions, Trauma affects our thoughts by creating negative or distorted patterns of thinking that interfere with our perception of reality. For example, we may think that we are worthless, hopeless, helpless, or defective. We may think that we are to blame for what happened or that we deserved it. We may think that the world is a dangerous and hostile place and that we can never be safe or happy. Trauma affects our emotions by creating intense or overwhelming feelings that interfere with our regulation of mood. For example, we may feel anxious, fearful, angry, sad, guilty, ashamed, or numb. We may feel detached from our emotions or unable to express them. We may feel stuck in the past or unable to enjoy the present. Trauma affects our beliefs by creating negative or distorted assumptions that interfere with our sense of meaning and purpose. For example, we may believe that we are powerless or hopeless to change our situation. We may believe that we are unworthy or undeserving of love or happiness. We may believe that life is meaningless or unfair and that there is no point in trying. Therefore, to heal from trauma, we need to pay attention to our mind and its signals. We need to learn how to challenge and change our negative thoughts, emotions, and beliefs. We need to learn how to cultivate positive thoughts, emotions, and beliefs. We need to learn how to reconnect with our mind and appreciate its intelligence and creativity. One of the most effective ways to heal our mind from trauma is to engage in cognitive practices. Cognitive practices are any practices that involve working with the mind directly or indirectly. They can include mental activities such as reading, writing, learning, problem-solving, etc. They can also include cognitive therapies such as cognitive behavioral therapy (CBT), which is a widely used form of psychotherapy for trauma and other mental health issues. In this section, we will learn more about cognitive behavioral therapy and how it can help us heal from trauma. What is cognitive behavioral therapy?
Cognitive behavioral therapy (CBT) is a type of psychotherapy that aims to help clients change their negative or distorted thoughts, emotions, and behaviors that are causing them distress and preventing them from achieving their goals. CBT is based on the premise that our thoughts influence our emotions and behaviors and vice versa.
CBT helps clients identify and challenge their negative thoughts and replace them with more realistic and positive ones. CBT also helps clients identify and change their unhealthy emotions and behaviors and replace them with more adaptive and healthy ones. CBT also helps clients develop coping skills and strategies to deal with stress and challenges.
CBT does not require clients to relive or retell their traumatic stories in detail. Instead, it focuses on helping clients cope with the symptoms and effects of trauma in the present moment. CBT uses a collaborative and structured approach between the therapist and the client to help clients achieve their goals.
How does cognitive behavioral therapy work?
Cognitive behavioral therapy works by applying four main methods: identifying and challenging negative thoughts, coping skills, exposure,
Identifying and challenging negative thoughts: Identifying and challenging negative thoughts means becoming aware of the thoughts that are causing us distress and evaluating their accuracy and validity. For example, if we think that we are worthless or helpless, we can ask ourselves: Is this thought true? Is this thought helpful? What evidence do I have to support or contradict this thought? What alternative or balanced thought can I have instead?
Coping skills: Coping skills means learning and applying techniques that can help us reduce or manage our negative emotions and behaviors. For example, if we feel anxious or angry, we can use breathing exercises, relaxation techniques, distraction strategies, positive affirmations, etc. to calm ourselves down and regain our composure.
Exposure: Exposure means gradually and systematically confronting the situations or stimuli that trigger our trauma-related fear or anxiety. For example, if we have a phobia of dogs, we can start by looking at pictures of dogs, then watching videos of dogs, then visiting a pet store, then petting a friendly dog, etc. Exposure helps us overcome our fear or anxiety by proving that the situation or stimulus is not as dangerous or harmful as we think.
Homework: Homework means practicing and applying what we learn in therapy sessions to our daily life. For example, if we learn how to challenge our negative thoughts in therapy, we can practice doing so whenever we catch ourselves thinking negatively. Homework helps us consolidate and generalize our learning and make positive changes in our life.
By applying these four methods, cognitive behavioral therapy helps clients heal from trauma in a practical and effective way.
What are the benefits of cognitive behavioral therapy?
Cognitive behavioral therapy has many benefits for trauma survivors. Some of the benefits include:
Reducing or eliminating the symptoms of trauma such as anxiety, depression, insomnia, flashbacks, nightmares, etc.
Enhancing or restoring the functioning of the mind and the whole being.
Increasing or regaining the sense of control and choice over one's life.
Improving or developing the ability to cope with stress and challenges.
Strengthening or creating healthy and supportive relationships with oneself and others.
Discovering or rediscovering one's strengths, talents, and passions.
Finding or reclaiming one's meaning, purpose, and joy in life.
Cognitive behavioral therapy has been proven to be effective for various types of trauma such as accidents, natural disasters, violent attacks, sexual assaults, war, torture, It has also been used successfully with different populations