Is trauma affecting your life?

Tips for regaining your sense of security and balance [HelpGuide logo](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCFN3lLB3V1-WJV7CgMP_W1C2drQ2Gyf0jW8Tw0ln5BNMH1W3jnFCX3j8Gq5W1JgrSL5YLFHgW7qJQ772nDhnRW76J3589fT-L1W1gNRcD8R_r1BW6LHwjG8-sJlpW74C8mp7GG3XtW79F5BR8hkDFpW38p4Lg97Mr9sW60Y00d52QD-pN8PK4q9JcD7kW7LhZyP8qKtyVW38jL6R4-9bNNW9g5s4Y3pdL4sW1z4S9R4gBvHKW5tMjwf4rc_zZW6lFWcf6bhqWXW33yRDK47R6Ly3cWY1) Your trusted nonprofit guide to mental health & wellness The roots of trauma—and how you can heal When you experience a stressful event, your nervous system reacts with the fight-or-flight response. Your heart pounds faster, your blood pressure rises, and your muscles tighten, increasing your strength and reaction speed. Once the danger has passed, your nervous system calms your body, lowers your heart rate and blood pressure, and winds back down to its normal state. Trauma occurs when you experience so much stress in a situation that it overwhelms your ability to cope and shatters your sense of security. When this happens, your nervous system can get stuck. Even once the danger has passed, your brain and body remain in a state of high alert. Recovering from trauma involves helping your nervous system become “unstuck” so you can heal and move on. Sounds True Presents Breaking the Cycle of Trauma [TX06768-Rutstein-Email-Banners-js-r1-mobile-squeeze-general-1](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCGZ3lLCfV1-WJV7CgWmbW5BPy9f8R320zW7FwVcf165nGjW5rC7lt65sVP4W8dPGCQ2_PQRpW7SjRLH94mYrRW5K6M-d4m5ZBvW28cwDn3PCZ2SVlwytx8NrVbsW988zdr8py07ZW79CBgw3nGWTcTPkLK2VvPRtW57T8X665rLXkW2_3lX-2P8HDfW14BRk24yfXYWW2ZSFG91NpswZN1qV14_zfLw3N7kTFBcpSbJlW2RdjDn5pz5b8W8_x1Gm9fRQ92W526cBs8__MXjW6ZG-MW80tzp5W18pfml13vnyvW7h0ndY7rHRJtW5-9G9286zpSvW7XyK4v6XW9zYW7qyrz863JTnVW17g1PY2vvfNwW3BvCG02cL32p3mKX1) Many of us struggle with unhealthy behaviors and emotional patterns that stem from trauma. - Do you reach for things that aren't good for you? - Do you get stuck in a loop of negative self-talk? - Do you wake up feeling frazzled, overwhelmed, or nervous? - Are you impacted by racism? Choose which pathway best describes what you’re currently facing, and access a profound teaching from one of the nation’s leading experts in trauma recovery. [CHOOSE YOUR FREE AUDIO LESSON](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCGZ3lLCfV1-WJV7CgK8JW1fs-vX34ZpG2W7K3jv21zSTV-Vpft4D4HWdVxW7zG9n-6xLRqTTcwZy6Z-Zn7W7Lv6Vw2FtmRmW4rXPBT8Lhf9TN5QT0W8_Wh7qW1C6BJN7ySC6NW1kXlpd8x3tMsW4VjLnP7RW-mhW1szCwq4ryVp4W8_dCRZ8bM14xW2rkmw88mdXCHVlrGcx5-c5VHN6HRgs-HdK_LN80yQqcbYcPVW1LG5kx8ddXpHN7zBvkNGZ-DKW1vp4Hg8DQVfMW4FPydH4V4C63W6jGWD-7TsTt2W1rVwCd2p5HFsW6lrGZk1f2N6XW8ng3K91JGTCTW2ZLLTr5CHJzmW528GmM9fQ233W12ChTF8cThVY33_B1) Uncovering the roots of trauma While you may associate trauma with things like natural disasters, war, and acts of violence, it isn’t always caused by a threat to life or safety. In fact, any situation that leaves you feeling overwhelmed and helpless can cause trauma, especially if it was unexpected or happened in childhood. In addition to one-time events, such as an accident, injury, or violent attack, ongoing relentless stress such as living in a crime-ridden neighborhood, battling a life-threatening illness, or being in an abusive relationship can also cause trauma. Then there are the causes of trauma that many of us overlook, such as: - A childhood bereavement Losing a parent or guardian in childhood can be one of the most traumatic events that can happen in life, especially if it was sudden and unexpected. The loss of the person you relied on, the person who loved you unconditionally, can shake your foundations and leave a huge, frightening void in your world. It’s also common for young children to blame themselves for a parent’s death, prolonging the traumatic fallout. [Read more >>](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCGZ3lLCfV1-WJV7CgNl6W6s-Xns6pWv6zW5cdFtn3-77MxW97MjF12cj86fW5B86dh5q7V_JW4XQjQh1jbYyqW52Wm6t5hRLWLW2MGj485R56rSW4mGRtK7BWHkfW8QwF2K5XnlKMN803P5hcfYwwW3vd69g21J9wCW3sJ2Lk2njJp5W3fZfXY7bcYY1N2lglK2-42TMW426sDN84cq43W7cH8sZ7wQD2zW1JzWMn5dbJCCW4HFQPl19FQb4W4rZhcY7G1HR5W5SmDhC56jZ9TW7VVRRH6bRy72W64ztvz86gdcFW3ZWkpD52x1rkW81pCyL9c1kZ0W4dYsWF7Wk6bbW4Dqrxd7-hxlhW8GDgpn4BD2-GVL5h7n1SFGPk32b41) - The breakup of a significant relationship Whatever the reason for a split, the end of a romantic relationship can turn your whole world upside down, pushing you into an uncertain and unfamiliar future. A breakup or divorce can trigger a host of painful and traumatic emotions since it represents a profound loss, not just of the union, but also of the dreams and commitments you shared as a couple. [Read more >>](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCGG3lLBZV1-WJV7CgWBKW5bzvcq1YdgbkW1B_fcK3NnHkxW2XBYQ25VbCL3W55NbPM8MkQf0W1QFDg852qV4sW6TLcPl98VzG1W37vwtG6ffS9QW7MpwtY80WMmWVv-x1j7Cxfh1W7Tg6fg83vJsHVGHQRC6h4B2rW41PYJk9hJt2yW1CxtSs2LMljxW30w_sT1YpsXBW1ZSgqd5m71sRW7JSGN18jyy3cVPjCy915mnn8W72z9YD4J7n55N6dDr53NJSKxW7MWYQW77G3d-N1mv8kzf4md-W2XfZcP5-LznqW5L5TCs66tLT8W26lhYl6_5h6CW99dBdW8zht0tW5jPKf74CVGP-3mYX1) - A humiliating experience Being bullied, humiliated, or harassed can leave you feeling violated, helpless, and in constant fear. Whether the humiliation stemmed from physical abuse, online bullying, or a deeply hurtful childhood event, the sense of shame, isolation, and low self-esteem can be overwhelming. Bullying or humiliation can even lead to suicidal thoughts. [Read more >>](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCG33lLBmV1-WJV7Cg_1kW1fs5L33lmkTMW17Md_p4WwdksW1Y3cWw8bDrcXW3qyW0W7zkz2XW6J1Dr98sxps2VBz8lc3ggVJ3W6Fm4LB3CjnnqN70PVMZQWyBGW8D4LHL53gkS7W7rH9sp93j4ZQV94mB57KvfSsW7LZ2N52ZXZk6VXH5QN414_yqW5J9kwr50N-H1VPXlJV2Zdf99W1td63G6sv_YQVPpSb863FmCVW1X2wfg9d3blhN3PrL63zDjMVW4gRmqP690Rm4W4s_HGF2M2nykW6qRkHc2fjZbt3qnn1) - Racism Racism doesn’t have to be as overt as the police brutality that grab the news headlines to be traumatic. Even the subtler forms of racism take a heavy emotional toll, whether it’s the security guard who follows you around the store because of the color of your skin, the boss who overlooks you for promotion, or the white people who cross the street when you approach. [Read more >>](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCGG3lLBZV1-WJV7CgLx1VbFT9885PjpHW29YTVW1_2yLgW55l3mC2N-KsjW471Q8c1SvttpW2MFPM3956969W91Q1r319SCJFW5XHjdJ3dT74RN7T5rgPtwV1LW5Y2Vnx63MR-CW2kbJxz3GYn5GW6LD4kX2-wP84N5tzzPpsBQkNW6-gWMW8CldDPW1nzxBh2gx4xLW4gQfvT1y_hMdW1gPS-S9d5KhVW3CLrbD2GwKLBW6h3NWN5-J_K3W52VJry31gm7vW2CWT_L43YGBhW3R6bCm6-kMVwW1z3c2W4td7wvW6_bS461HbNxGW2hSGH51dW0W9W3hyFfJ5BTX6qN3D_rPzhQJkk3gf91) ADVERTISEMENT Affordable online therapy With BetterHelp, it's easy to get matched to a licensed therapist and start getting support by phone or video. As a HelpGuide reader, your first month is 20% off. [GET HELP NOW →](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCFN3lLB3V1-WJV7CgZNDW7jVp5j2syMJjW3TNP7m2sjG4tW15Gd232zXBZrW5sBCGf4tdPLMW6LkGDN26cB32W4v7_872KbclCW1RB5t71YLSPDN1hcC07JHLg5W7PnGtj5VJZ6mN7mhp5bHwmPWW34gfN2139tQQN46LFbSlKswPW94WM3n4XFQjkW2T7GS67Gk43-W4B1y2-3wYQKGW9lwC1m8gX_QpW4zFZgG155zb7W3gW6xB3-yb1MW3Y7FDQ8l9QcMW5q67v86q1fXj35141) [Anything-she-needs,-her-phones-got-her-covered-1194600794_2244x1340-1](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCFN3lLB3V1-WJV7CgDHMW6ztRQD1XGnc3W5d6lzB2vxM8NVD5Mzj3Q6Xh1W4rBSpZ8lDr0ZW1tk6Nk2L8JQ-W94wM616rl_YrW5-y_8d6qb1rTW1HLxT05T1JPzW91X2tm5SncYCW2N-M5K5l228rW82w1Q55JMGDnW8bMLWH3HJs5rW28l8RJ1MQ_6hW7v22YH65YXpRW7GDq4d1j2JH5W4kl4Bt8qntXGW2bNj8x4vfr5yW7Rzkvl9hbzHhW3qqXcT6YcdB3W3R2rr48YY-JN3phf1) Tips for bringing yourself back into balance No matter how agitated, anxious, or out of control you feel, there are things you can do to calm your nervous system and regain your emotional equilibrium. Here a few quick techniques that can help. - Mindful breathing. If you are feeling disoriented, confused, or upset, practicing mindful breathing is a quick way to calm yourself. Get started with this [free audio meditation from HelpGuide](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCG33lLBmV1-WJV7CgT60W78bbGf95vrKpW3DGfyq7xbHZzW7Z4Y8J6tK1b3W58scrj1JlkmkW7HPZvx6BXRFTW8W-4z64FQtfgW5Cx_823JF091W4tdQmd72wjZGW8hn_Nw8Hc_b9W3wDjvF6hmCGwW91xwx81DjXQNW1d0mtt5Lw3YvW5bYpwG1w-8-zN3mG0spGXhQCW2TS2-q7p_sgdW45_KJp9jxBLqW3GsFWB3392xzN5qg-hjqLM8vW8WXJDC5ZDf8BW1zB_m88vhbTNW87-s2p38RkPZN5bHsHyMgkSH34wl1). - Sensory input. Does a specific sight, smell or taste quickly make you feel calm? Or maybe petting an animal or listening to music works to quickly soothe you? Everyone responds to sensory input a little differently, so experiment with different [quick stress relief techniques](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCGm3lLBGV1-WJV7CgNqHW19LdC_6Y2QMrW3KtcfM5kxPSjW2xM0wY8GJGnfW6_FhQf8ys4RkW30kYlt5Dp6kTW7F3j041qmrf6N5LjdgRfc8YwN6LYjXP8rC2DW8MyTCZ3W44W8W6W0bVK7n0BgCW9crQmn4xpJDfVJwRLV7lGN0tW2_156n46pqxYW43ttZY2sm3W_W2g_lNn77T3SrW2tsb6H5gmGYVV_g3MF1dnnXPW6SGrXf3BmM-hW9lTnxl7qNLckN5Vz7_ZzCNwyW4Y4PQT6D-N02Vm_Gjx3vZs-DW9jlg4652Fd-wW4GtvRL34xWFY35nt1) to find what works best for you. - Staying grounded. To feel in the present and more grounded, sit on a chair. Feel your feet on the ground and your back against the chair. Look around you. Describe three things you see and three things you hear. Notice how your breathing gets slower and deeper. - Allow yourself to feel what you feel when you feel it. Instead of fighting or avoiding your feelings about the trauma, acknowledge your feelings as they arise and accept them without judgement. HelpGuide's [Emotional Intelligence Toolkit](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCGG3lLBZV1-WJV7CgV1-W5T1qmt4nNmMFW8bCwk43c_HHhMxQC_4y3GZPW5qSC7M9ckq5cW4jPwp95YJKD_W9bDrWc5251hWW2wcnZr3fXkT6W915Sfg6Gc9V_V6vLy14tVYZYW1J7D406WVtp4W5QvgkY29LmpsN8J9nKHTr_TPW3MNl4n1BbVx6W4D29tw6zflkwW5NnGqK1kMD4tW3GZl7t2_P2gmN7t7pTLNtQSwW4zsdnb8370SxW5bdCxK5mgPPFW84n5v112BM2TW3ZTSKH7mZQY1W4WktSb1M-cFYW2SdjFz49qjLTW5GYxS984CbqpW81kChG7HdzG-W9kB4Vj8kG8l636F61) can help. [mental health icon] Trauma helplines In the U.S.: Call the [NAMI helpline](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCFN3lLB3V1-WJV7CgN_PVvZVps4CvSbYW24BrCz4hxXBgW3qYrR33TKTcsW4Fm8Ts4yKx-jW62HqHH7kznvbW4GlNpZ7h5c8_VxdTwW24D8sXN6mhb5NfcyNpW68JL214vYcbrW2vM-d83KCgxBW2cf9Hh8r08wyW1qdKn75rvTC3W3L1_zH30CF_ZV80m9R6NSS0fW4KxKp45D1Ds7W19CWgw9jVp8-N6n334wwq31wVndhXR9279wZW1nH5Kb5n6fLwW8Wbs757bR6x23p541) at 1-800-950-6264. UK: Call [Mind Infoline](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCG33lLBmV1-WJV7CgFhvN7mDh1LD8GjgW1dfHHb7llnysW1QrKz531thPxW3GYBrs4W0BbbW38Yj1H4VG0zYW6Jp9JJ4PSyVLW71Jnzc87xmcQVFWL2Z2kJ89WW7-1S2K3TMCyLW5kjlZW6FscCXW1ymtv32sv0lVW8KkQq62tvmL8VkDpyX16kqYFV6stZS47MJgZW8Qwfvq6yRppbN5Rbr6SRMd9JW8-zs8j5WWz11W1CfSxW6Qzd33N13SlvPGG05kW7MF6jF6L7nvZW1VjFfc1mJJNQW4Z49XX6yDfgZ32dP1): 0300 123 3393. Australia: Call [Sane Australia](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCFN3lLB3V1-WJV7CgMJjW30xqgJ3nmCvTW1dw-kS1d7TL3W87Xp499dXgV3W2GB9tD927m-qW4ZZkhV8jsbs0N6dsD73pQXFjW9gSTVW7kbwKbW80RCCp8zz145W6g0nLH1Tj_SWW8FJ1d785Qwh5W2p4gBq8M9YcSW358nCj9jtysCW1n_QsP3KnCjfW8dNn865Kx2rvW4B_yJz6SP3hGW1HDSCx1w1VJzW8B0WyH1GRmyfW4ZdkYc1q9k3xN8NWbmgdFwDZW2yqP4c5QGkQQ3q4Q1) at 1800 187 263. Canada: Call [Mood Disorders Society of Canada](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCFN3lLB3V1-WJV7CgNlnW3lqWV96tkqyQMRH34WMY4SGN57m3pgkyDZFVvfZ926rt6bfW5pCHtV53S4ccW5Q8vH37zCl3cW2DpQPD880cPNW49GB1d6KzYBLW1pc85X3lGvbBW16B-rH5xNXxgW3_hq1L5t_zz6W8KvDGf3R2lDkW6Pk0N286GlgTW919ksc5v-NNJW3qwNDt4zf4WGM1-9phTDRlfW89BDDJ2s1lWqW5c3_V-6FmVXvW9fq0w98NgjTsW374bNv2ZzzLG3bWk1)at 613-921-5565. In other countries: Search HelpGuide's directory of [Mental Health Helplines](113/d2t8NS04/VW6XMX3mkR0VN85pN1L-MjHvW7MhRLh4RCJsPN3JhCFN3lLB3V1-WJV7CgGN5VW1jyh4-q8MJW7Sjcl481-m_nW49zhTh6_MFBJW8ZX6mm56pnyFW6D4TYx5_5SKWW8Tgr7r4LP0tBW14lPbK7KDlPbW6BC-qj455L7cW5n3y-n6RZfdlW5ZS_qC6Nz0HMW3m-0yB1sBH0fW3PbY6x4znSMdW82jGk6272G_zW6dXz3M8kbV6VW54C5d96C1GZCN5Q1JQ-hgzbsW6T36S07SH1T7W7dCNSQ5T19dxW1tq6pq601zzyN2ypzhShFbwH3hq01). 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