Trauma & Overwhelm
Let’s begin with the overlap that occurs with trauma and overwhelm. Trauma, in its simplest form, is being overwhelmed by an experience that impacts your view of the world and your sense of safety. Cedar-Sinai defines a traumatic event as one that creates a deep sense of fear, helplessness or disorientation and overwhelms a person’s ability to cope. While many people experience overwhelm, those who have a history of trauma and/or a diagnosis of PTSD have a greater risk of experiencing overwhelm in their day to day life.
MEET LESLIE
Leslie is a 29 year old woman with a history of trauma that led to a diagnosis of Complex PTSD and a dissociative disorder. She is funny, intelligent, well-read, well-spoken, compassionate, and a talented computer programmer. However, she has been unable to hold down a full-time job because she becomes easily overwhelmed and struggles with intense self-hatred. Leslie’s nervous system often goes into fight, flight, or freeze mode when triggered, which causes her cerebral cortex to go off-line and makes it difficult to handle all that comes at her when she works full-time and she becomes completely overwhelmed. When stuck in that overwhelmed state she finds it difficult to believe anything good about herself or to see anything good in her future. She can quickly spiral into a depression, because she believes that there’s no way forward.
AN OVERWHELMING WORLD
While Leslie’s story may seem extreme, it’s not all that uncommon. When you look at the state of the world - political unrest, natural disasters, wars, and the American way of go-go-go 24/7 - it’s easy for anyone to become overwhelmed. The expectations of the modern world are so intense and they leave little time for basic self-care: diet, exercise, and sleep. It is commonly said, “I’ll sleep when I’m dead,” which is a highly dangerous statement to make when you consider the repercussions of sleep deprivation (increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke). The risk of experiencing overwhelm when dealing with a lack of sleep is staggering and will not be resolved until one refocuses on the basics and takes care of their health.
Letting go…
“You are worth the quiet moment. You are worth the deeper breaths, and you are worth the time it takes to slow down, be still, and rest.”
~ Morgan Harper Nichols
GOING COUNTERCULTURAL: 3 SIMPLE CHANGES
In a world where stress, poor sleep, no exercise, excess caffeine & alcohol, and processed food is the norm, consider living a countercultural life:
BACK TO BASICS - Start with a focus on self-care. Prioritize your sleep first, then improve your diet by eating healthy, whole foods, and reducing processed foods, and then get moving. Set up your bedroom for quality sleep by installing blackout curtains, using a sound machine, and turning off all screens at least 30 minutes before bedtime. Allow for 7-9 hours of sleep per night and go to bed and get up around the same time each day, including weekends. Start your day with a short walk to get some morning light, which will help suppress melatonin production, and improves circadian rhythm. Eat a high protein breakfast to fuel your brain and meal prep for lunch and dinner to ensure you’re eating the healthiest foods and less likely to grab fast food or other unhealthy options.
EMBRACE SILENCE - Turn off the TV, the podcasts, the radio and enjoy the quiet. It’s tough to clear the cobwebs of overwhelm when you have constant noise and other inputs. Sort through your thoughts and listen to your body. Americans are so good at ignoring the voice in their head telling them to slow down when it’s overpowered by all the noise around them. An important component of the mind-body connection is to listen to the desperate pleas of your body. If you listen closely, you will hear it say that it needs a break…quiet…peace. The longer you give into the noise, the longer you will feel overwhelmed.
SIMPLIFY - Let go of the unnecessary. Do your kids need to be in several traveling sports at once? Do you need to be on 3 boards, going to 2 book clubs, and volunteering for every opportunity that comes your way while also working full-time? Does every inch of your house need to be filled with stuff? What can you let go of so you have room to breathe, room for self-care, and room to think? Some of the most beautiful experiences in the world are simple: a walk with a friend through the forest, stopping and smelling the proverbial roses, putting together a puzzle, enjoying a slow dinner with a loved one, toes in the sand, taking a hot bath, listening to instrumental music, or reading a good book.
DO YOU SEE YOURSELF IN LESLIE?
ARE YOU READY TO STOP FEELING OVERWHELMED?
Begin Adult Trauma Counseling in Columbus, Ohio. You don’t have have to suffer any longer.