Roughly 70 percent of people will experience some sort of trauma during their lifetime. It can be situational or something that is felt daily.
Common reactions to trauma include feeling sad, struggling with anxiety or depression, sleep disturbances, flashbacks, nightmares, hypervigilance, or substance use. Unfortunately, traumatic memories can be triggered when you least expect it, including by current events.
How Past Trauma Can Be Triggered
Trauma is a complex thing. After the experience has happened and passed, parts of it stay with us. When a sound, a smell, a familiar place, or a similar instance occurs, our trauma can be triggered. We suddenly feel like we are right back in that moment, reliving the event all over again.
Triggers will differ from person to person, and symptoms will manifest differently. This is why understanding your own personal triggers can be important. Knowing your triggers and how you are affected can help you learn to cope.
How to Cope When Current Events Bring Up Past Trauma
The world, as we currently know it, can be stressful and scary. There’s a lot that can be triggering between television, the news, social media, and in-person events. Without the right support and coping mechanisms, unresolved trauma can keep resurfacing.
Here are some things to consider:
1. Focus on the Present
The world is full of tragic and painful stories. Maybe it’s social injustices, war, lingering pandemic concerns, or something more local. If you find the barrage of world calamities causing you distress, try to center yourself by focusing on the present moment.
Do something that can ground you and help you return your mental processing to the here and now. Participate in an activity that brings you joy or adds value to your life. When you do something positive and rewarding, it gives an anchor point to hold on to.
2. Practice Self-Care
Coping with trauma is an ongoing process. If you find that current events are causing you stress, an important practice to get in the habit of is self-care.
Carve out some time for exercise, especially when you are experiencing symptoms. Exercise will help reduce stress and release feel-good hormones. Try to maintain a well-balanced diet. Fueling your body with proper foods will help both mentally and physically. Also, make sure to get enough rest. Sleep states are when the body recovers, which is necessary to ward off stress.
There are even creative ways to practice self-care. Spend time in nature. Have a spa day. Listen to music or spend time catching up on a good book.
3. Stay Connected
When trauma is triggered, it’s easy to go down the isolation rabbit hole. We are social beings until we start to experience problems. Then, it becomes a solo mission.
Avoid losing sight of the important people in your life who can help you through the tough times. Lean on your friends and family and trust them with what you are going through. They can be a good source of laughs and safety.
4. Limit News Consumption
This one may be a little more difficult, but it is truly helpful if current events are triggering you. We are connected to the news and social media 24/7, and this habit can negatively impact mental health.
Limit the amount of time you spend watching what is going on in the world. This also applies to what types of media you consume. If you need to get caught up, consider less distressing options.
If you are struggling to cope with your trauma that is being triggered by current events, speaking with a mental health professional can be very beneficial. Reach out to us to learn more.
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