Writing as Therapy: How It Helps Manage PTSD and Emotions

Rebuilding Your Internal Sense of Safety After Trauma with Guidance from Dr. Arielle Schwartz

Update Rebuilding Safety: Understanding Your Body's Response to Trauma In a recent insightful discussion between trauma expert Dr. Arielle Schwartz and a host, the intricacies of recovering a sense of safety after experiencing trauma were explored in detail. Bringing to light the complexities of how trauma manifests not just emotionally but physically, the conversation provides a roadmap for those interested in healing from post-traumatic stress disorder (CPTSD) through a deeper understanding of their bodies.In Restoring your Internal Sense of Safety after Trauma w/ CPTSD Expert Dr. Arielle Schwartz, the discussion dives into the complexities of healing from trauma and the vital role of feeling safe in one's own body. The Polyvagal Theory: A Key to Understanding Safety Dr. Schwartz highlights the polyvagal theory as the crucial framework for understanding how trauma operates within us. The vagus nerve, our tenth cranial nerve, plays a substantial role in our stress response, acting as the body’s "superhighway" of communication from the brain to the body. When trauma overwhelms us, it can distort our sense of safety, leading to heightened anxiety or a sensation of disconnection. Schwartz elaborates that a key element to feeling secure is the ability to receive and respond to 'cues of safety'—signals that allow us to feel safe enough to engage with the world around us. The Nervous System's Role in Trauma Response When we face a threat, our bodies instinctively react. Schwartz discusses three layers of response, resembling an animal's instinctual strategies. The first step is social engagement – seeking connection with others. If that connection cannot be established, our bodies may activate the fight-flight response. Finally, if neither of these strategies works, we might engage in 'freeze' and withdrawal, observable in both humans and animals. This evolutionary perspective on threat response reveals that our struggle for safety is deeply embedded in biology, influencing our emotional well-being throughout our lives. Exploring the Impact of Childhood Experiences One illuminating aspect discussed in the video is the lingering effect of childhood experiences on our ability to feel safe as adults. Dr. Schwartz notes that when children experience trauma, their capacity to establish a sense of safety may be compromised. As adults, these unresolved feelings can manifest as anxiety, leading to interpersonal difficulties and chronic stress. By re-establishing safety cues and fostering connections, individuals can reconstruct their internal narratives, paving the way for healing. Practical Steps Toward Healing: Exercises for Restoration Throughout the discussion, Dr. Schwartz shares real exercises aimed at restoring safety in one’s body. One particularly effective method involves rhythmic breathing—emphasizing that by consciously focusing on breath patterns, individuals can signal their bodies to shift from states of anxiety to calm. This practice not only engages the parasympathetic nervous system but also promotes awareness of the body's needs. Schwartz points out that through simple movements, including adjusting posture, people can facilitate their nervous systems in achieving balance. Finding Supportive Connections: The Importance of Community and Relationship Dr. Schwartz also underscores that healing from trauma is often a collective process. Addressing complex trauma requires interaction with supportive environments and relationships. This crucial aspect of community and interpersonal connection is often overlooked; however, finding safe spaces—whether through therapy, support groups, or nurturing relationships—can significantly boost one's ability to heal. Such connections can provide critical 'co-regulation' that facilitates recovery, transforming the healing process into a shared, mutual experience. The Path to Recovery: Taking Charge of Your Healing As the conversation draws to a close, it becomes evident that recovering a sense of safety after trauma is not just possible but can lead to profound personal growth. Schwartz asserts that through practices grounded in the polyvagal theory, as well as supportive social connections, individuals can learn to navigate their emotional landscapes effectively. By actively engaging in their healing process—often with the assistance of a therapist or community—people can shift their internal dialogue, creating new narratives of resilience and strength. Actionable Insights for Moving Forward Whether you're navigating your own trauma or looking to support someone close to you, the insights from Dr. Schwartz’s discussion offer valuable pathways toward healing. Remember to engage in the simplest acts of connection and practice breathing exercises to facilitate a shift from stress to safety. Valuing community interaction—like family, friends, or professional support—can immensely improve your journey through recovery. Consider seeking trained therapists or counselors skilled in trauma-informed care to deepen your healing process. If this resonates with you, take action today. Explore the rich resources available online or in your community that offer trauma recovery support. Also, consider checking out Dr. Schwartz's website and her materials, which are designed to help navigate this often complicated territory of healing.