Setting the Stage for Peritraumatic Distress (Building Awareness)
In my last article, I helped define three of the main factors discussed in Peritraumatic Distress: trauma, Posttraumatic Stress Disorder (PTSD), and Peritraumatic Distress (PD). In this article, I enter into the discussion of what to do about the least-familiar of the three: Peritraumatic Distress.
In a podcast between Dr. Arielle Schwartz and podcast hosts Sue Marriott and Dr. Ann Kelley (2022, Aug. 2), the speakers invite listeners into a discussion about Peritraumatic Distress.
But first, a brief intro on Dr. Arielle Schwartz:
Dr. Arielle Schwartz is a licensed clinical psychologist and author who specializes in the treatment of trauma, particularly complex trauma and dissociative disorders. She uses a variety of evidence-based therapies to help people reduce peritraumatic distress symptoms, including the following:
Somatic experiencing: Dr. Schwartz is trained in somatic experiencing, which is a type of therapy that focuses on the physiological sensations of trauma and helps clients to release trapped energy and tension in the body.
EMDR: Dr. Schwartz is also trained in Eye Movement Desensitization and Reprocessing (EMDR), a therapy that uses eye movements or other forms of bilateral stimulation to help process traumatic memories and reduce distressing symptoms.
Mindfulness-based therapies: Dr. Schwartz often incorporates mindfulness-based therapies, such as Mindfulness-Based Stress Reduction (MBSR), into her treatment approach to help clients develop greater awareness of their thoughts and feelings and learn to regulate their emotions. She also uses yoga to help the community to find inner safety. I may say…her yoga teaching is great! Check it out on YouTube.
Cognitive-behavioral therapy (CBT): Like many therapists, Dr. Schwartz also uses CBT techniques to help clients challenge and reframe negative thoughts and beliefs that may be contributing to their distress.
In addition to these therapies, Dr. Schwartz also emphasizes the importance of self-care, self-compassion, and building resilience as part of the healing process. She often works with clients to develop personalized self-care plans and teaches skills such as mindfulness, relaxation techniques, and healthy coping mechanisms to help manage symptoms of PD.
Image captured from Dr. Arielle Schwartz’s website: https://drarielleschwartz.com/trauma-recovery-a-mind-body-approach-to-becoming-whole/
In the podcast, the hosts and Schwartz suggest that, from a treatment lens, clients can build resilience in multiple areas to decrease the experiencing of PD overall:
Emotional Resilience: Building emotional resilience involves increasing our emotional awareness, understanding, and regulation. Here are some ways to build emotional resilience:
Practice mindfulness and meditation to increase emotional awareness and regulate emotions
Develop healthy coping mechanisms such as journaling or talking to a trusted friend or therapist
Practice empathy and active listening to improve communication and understanding in relationships
Engage in activities that bring joy and positive emotions
Learning how to identify and communicate felt emotions appropriately (to yourself and others)
Physical Resilience: Building physical resilience involves strengthening the body and nervous system to handle challenges and recover from stress. Here are some ways to build physical resilience:
Get regular exercise to build strength, endurance, and flexibility
Practice deep breathing and relaxation techniques to reduce stress and improve nervous system function
Get adequate sleep and nutrition to support physical health
Engage in activities that promote self-care and relaxation, such as massage or hot baths
Learn about how stress impacts the Nervous System and use somatic activities to lower stress levels regularly
Social Resilience: Building social resilience involves building healthy and supportive relationships with others. Here are some ways to build social resilience:
Foster positive and supportive relationships with family, friends, and colleagues
Practice active listening and empathy to improve communication and understanding in relationships
Join social groups or engage in activities that promote connection and social support
Seek out professional support when needed, such as therapy or counseling
Spiritual Resilience: Building spiritual resilience involves finding meaning and purpose in life, and connecting to something greater than oneself. Here are some ways to build spiritual resilience:
Explore personal values and beliefs to identify what gives life meaning and purpose
Engage in activities that align with personal values and beliefs, such as volunteering or community service
Practice mindfulness and meditation to increase awareness and connection to something greater than oneself
Seek out spiritual or religious communities for support and connection
Mental Resilience: Building mental resilience involves developing the ability to hold the facts of what is going on, and to respond effectively to challenges and adversity. Here are some ways to build mental resilience:
Develop problem-solving skills to effectively manage challenges and solve problems
Practice positive self-talk and cognitive reframing to shift negative thinking patterns
Seek out professional support when needed, such as therapy or counseling
Engage in activities that promote self-care and stress reduction, such as exercise or meditation.
Altogether, what seems to be the most sustainable method of healing and sustaining that healing is to build holistic resilience through consistent working and strengthening of that resilience. In addition, it seems that professionals in the field of trauma lean toward creating a “safe inner world” as well as a “safe exterior world” to establish and sustain functioning for the long-term.
References
Kelley, A. & Marriott, S. (2022, Aug. 2). Managing Traumatic Stress as it Occurs (Peritraumatic Growth) with Dr. Arielle Schwartz (181). The Therapist Uncensored Podcast. Therapist Uncensored. https://therapistuncensored.com/episodes/peritraumatic-growth-with-dr-arielle-schwartz-181/
Scwhartz, A. (2023). Beyond Trauma: A Guided Journey of Resilience, Hope and Growth. The Center for Resilience Informed Therapy. https://drarielleschwartz.com/arielles-blog/#.ZD_s5uzMJJU