Tools For Dealing Trauma And Difficult Memories

[100rockets]

I've had a seriously traumatic event in the past. Actually it's been a traumatic time in my life with some events that were worst than others. Right now overall day to day I'm doing pretty good, I'm trying my best to focus on the positive, being grateful and taking responsibility for my own feelings and how I let others treat me. I don't spend much of my days thinking about those past events anymore (although they do briefly cross my mind) but I just came across a picture today that reminded me of something and it all came back. The anxiety, shame and guilt for letting these things happen etc it made me sick to my stomach until I moved my attention to something else. I'm actually proud of myself for moving from it so quickly, normally I would go into a full blown panic attack and get stuck in a loop of self loathing thoughts. However, the fact that I was able to move my thoughts into something else (thank you meditation) doesn't mean that I've dealt with them properly. I realize I'm still reliving the past if I'm holding such a strong emotional charge that can get activated so easily. I know I need to do something about this, maybe change the way I see past events or fully accept them but I don't want to go to therapy or start reading books about healing traumas. I'm scared its just going to throw me back into feeling like a victim repeating things endlessly in mind.  but I do need some tools for dealing with difficult memories when they arise.

If you have any tools that helped you I would love to hear them.

Thanks!

[Connection]

I have been dealing with a lot of fears and anxiety that have been keeping me stuck in life.  I recently came across something called the Emotional Freedom Technique or EFT for short, it is also called "tapping" a lot of the time.  I actually heard of it a while ago but thought it sounded kind of dumb and new agey - but something recently told me to finally give it a try and I was pretty surprised at the results.  Basically you tap your fingers on the various meridian points on your eyebrow, the side of the eye, etc. and focus on your negative feelings and memories while saying positive statements - "Even though I'm feeling this negative emotion I still love and accept myself completely." 

I've been feeling a lot less anxiety and negative emotion after trying the technique.  There is a lot of free information about it around the internet and on YouTube.  There is something going on right now called the Tapping World Summit - which emails you free audio interviews of experts who use the technique to help their clients.  If you type "Tapping World Summit" into an internet search a lot of information will come up.  One of the studies on this technique used it on children whose parents had been murdered in a genocide.  These children were deeply disturbed and suffered from PTSD, night terrors, etc., the technique was used on some of them with amazing results.  Anyway, it's free and really easy to learn so I would definitely give it a try if I were you because you've really got nothing to lose except a lot of negative emotions.  :-)

[100rockets]

@Connection I've also heard of this before but I never tried it.

I just watched a short video about it now, it seems like something worth trying. I'm going to read more about it and give it a shot. Thank you!

[Connection]

Let me know if it helps :-)

[Toby]

Peter Levine's work is really great for trauma. You could read "In an unspoken voice" and / or listen to his "healing trauma" audiobook. If it resonates you can then experiment a little bit with bis exercises or search for a "Somatic Experiencing" (his method) practioner.

[Ayla]

RE EFT - I think it is only usable to release a full blown panic attack, but is useless in relieving deep trauma (it only numbs the momentary discomfort)

I used both these successfully: 

 

 

 

But the real breakthrough was the understanding that none of the stories I was telling myself were happening to ME.  

[100rockets]

@Toby In an unspoken voice has great reviews. Looks like it's worth the read. I'll look for his audiobook too, thank you!

@Ayla Thank you for these videos! very helpful

[Toby]

His first book "waking the tiger" is also good, but it isn't that deep. "In an unspoken voice" there is almost everything in there, it's the summary of his work. In the audiobook (by soundstrue.com) there is also much depth, but mainly it's good for the exercises and for getting a feel what he is saying. You can get it also on amazon audible.

[Connection]

On ‎2‎/‎28‎/‎2016 at 2:36 AM, Ayla said:

RE EFT - I think it is only usable to release a full blown panic attack, but is useless in relieving deep trauma (it only numbs the momentary discomfort)

So I feel like Emotional Freedom Technique got dismissed a bit here, but I think it has the potential to allow some people on this forum to have some awesome breakthroughs quickly so I'm going advocate for it a little more in this discussion even though I'm just a greenhorn and a newbie to the method.  It only takes a few minutes to learn and has the potential to allow people to avoid years of therapy from what I've heard in the interviews with practitioners who use this method.  There is really no downside.

From my own experience already I can see that just going through the motions of the technique isn't as effective when you don't really connect in with the negative emotions in the moment as you say your statements and tap the meridian points.  For instance, visualizing some traumatic memory as you do the tapping helps you connect in with this trauma.  When I hit a very raw nerve I find myself crying and releasing those feelings and something really shifting in that moment.  The good thing about this is that when you start feeling strong negative emotions, it's like a gift.  It allows you to tap into that strong source of discomfort which is probably a big block in your life, and gives you the opportunity and potential to get rid of that block FOREVER.  Which brings me to my next point...

In response to "it only numbs the momentary discomfort" - from the discussions that I have heard this is certainly not always the case.  It has been used to heal deep traumas and phobias that have debilitated people for years very quickly and with permanent results.  It is slowly becoming more accepted in Western medicine as a valid and effective form of treatment for psychological issues.

So I have been listening to audio recordings of these practitioners that are participating in the Tapping World Summit and taking notes - because I'm a big nerd like that and I love taking notes.  It helps me to focus and not surf other web pages.  So here are some of the notes that I took which you might find helpful and might be quicker for you to read through than listening to a video.

These are notes from an interview with Dr. David Feinstein, an advocate of the method.  The first set of notes are from an interview he did in 2012.  The second set of notes are from an interview that he did recently and discusses how the Tapping method is gaining more momentum and acceptance in mainstream Western medicine.

David Feinstein – Why tapping works – the science and research 2012 interview

How does tapping get rid of fears?  What is going on in the brain?

3 kinds of energy are involved.

Electromagnetic signals are sent when you tap on certain points of the body.

What are effects of stimulating acupuncture points? – reduce arousal in the amygdala part of the brain

EX anxiety and ptsd – person pulls up phobia or fear that is no longer relevant – bring this to mind and pulls up a stress response – then tap on those acupuncture points – then within a few minutes the anxiety response is gone – body knows that it is no longer a threat – cortisol and adrenalin response no longer kicks in.

Tapping is part of a field called energy psychology – chakra, meridians, aura – goes outside of conventional science – these systems have an electromagnetic component – but aren’t as easy to scientifically measure

Removed different parts of a mouse brain – it could still remember how to do a trick – information is stored in a way that is not understood – chakras?

Tapping on acupuncture points helps improve the health of energy systems – organizing fields are improved – information can be processed – it’s all speculation – cannot be verified like the brain waves

This method is instant – doesn’t require all the effort of normal psychological treatments.

51 studies have been conducted – 18 were randomized control studies with placebo – all showed strong effects from the tapping method.

Scientists are looking for flaws in the study because this method doesn’t fit inside the normal box of treatments

EX – 400 kids lost parents in genocide – many had PTSD – suffering from flashbacks every day – severely damaged people – talking about it wasn’t helping them

Asked caregivers to give a survey to give a reading of severity of PTSD these children had

Children that were rated the highest were treated

Children only given one session –  94% had improved to extent that they no longer had PTSD – one year later – 92% still didn’t have PTSD symptoms

Only one session was needed.

Notes from 2016 Interview of Dr. David Feinstein

2016 Interview Follow Up and Developments – David Feinstein

He’s been pushing his profession in this direction – psychologists don’t want to go there

There is a lot more solid research available since the last interview

There is greater recognition of viability of working with acupuncture points

Energy psychology protocol is becoming more accepted

It’s being used increasingly in disaster relief and for veterans with ptsd

2011 American Psychological Association – was banning secondary education credit for energy psychology courses – 2011 they reversed this position

Profession is embracing this more – cover of some magazine - didn't catch it

He thinks that insurance companies will embrace this – they want techniques that work and are cheap – no drugs needed – they will start to expect their therapists use these cheap methods before resorting to more expensive treatments

Children can be taught this to deal with anxiety – problems in school – help them manage emotions

Some say children have highest levels of anxiety ever

You can download things from EFT Universe

Scientifically established?  Not quite there yet – no one is funding studies of tapping

 

Developments in last few years

EFT sessions given – self reports of improvement, cortisol levels also improved – verifiable as opposed to standard psychology session

PTSD genes stop expressing themselves after EFT session but not after traditional session

EFT vs. mindfulness meditation – EFT group did better

Are statistical measures strong enough?  Meta-analysis – journal review

Have findings been replicated?  Yes – quick effects were repeatable

Head to head comparisons of cognitive/behavioral therapy vs. tapping – tapping more effective

 

Do we understand what is going on with this method better?

Tap sends signals to the amygdala that decreases the arousal – counteracts the anxiety in the amygdala that is going on – emotional response is shut down

Doesn’t explain how tapping reprograms your mind though.

Might involve reconsolidation – concept that only received attention recently

Emotional memories consolidate beliefs/learnings

In reconsolidation window – within an hour – present something new replacing the original consolidation – erase old learning – neuron that hold the memory no longer exist – there is a physiological change

EFT accidentally does this – reconsolidates memories EX ) Father was verbally abusive – you go into fight or flight response – visualize old memory and tap – avoids the flight or fight response – the experience contradicts this memory within the consolidation window

Hopes for the future?

Reassuring to know that you’re choosing an effective technique – there is more research to support it

Hopes that children can use

Medical and mental health profession can use it

Helps people reach goals and aspirations

 

Okay, I'll get off of my soapbox.  Hopefully someone will find this information helpful. 

 

[Toby]

I have experience with EFT for almost 10 years. It might work on certain things, for others it's not that great. Especially if you try it yourself or with a therapist that isn't able to read "trauma signs". You can easily be fooled getting somewhere when all you do is dissoziating and spacing out instead reintegrating the energy.

Edit: But it can be very helpful.

Edited March 1, 2016 by Toby

[100rockets]

@Toby Im heading to a book store this week, I'm going to get in an unspoken voice, thank you for the recommendation!

@Connection Thank you for taking the time to post all that info, I have tried it briefly the other day and I did feel better. Been very busy this week, that kept my mind off of things which is good. I will look deeper into it hopefully it will help with my issues.

[Sarah Marie]

@100rockets The only thing that helped me heal from my past truama was seeing a psychologist who specialized in psychotherapy. We were able to go back and relive, accept, and release the trauma. It was so painful but I can tell you now I feel so free, it's worth it.

[Sarah Marie]

@100rockets She also used EFT with me which helped a ton!  

[Kelley White]

Hi @100rockets.  Its nice to meet you.  Thank you so much for sharing.   I understand this; the fine balance between rehearsing a trauma and re-triggering yourself and examining something long enough you can grow beyond surviving and begin thriving.

On 2/27/2016 at 11:41 AM, 100rockets said:

I'm scared its just going to throw me back into feeling like a victim repeating things endlessly in mind.  but I do need some tools for dealing with difficult memories when they arise.

I find understanding what happens during a trigger or emotional flashback helpful to know.  I found this helpful:  http://www.nicabm.com/vanderkolk-treatingtrauma-2016/confirmed/

I re-listen to this video quite a bit...

I also recommend this in addition to some of the awesome resources offered b y others: http://www.dbtselfhelp.com/ 

[Kelley White]

@Connection, Thank you.  Very informative post there about EFT.  I found it very interesting.  Thank you for sharing all of that.

[100rockets]

@Sarah_Flagg Thank you. It helps to know that others have been able to get over their past traumas. I am considering therapy 

[100rockets]

@Kelley White He talks about some things I haven't thought about. Also the dbt link is very informative with useful step by step techniques. Thank you for this!

[Kelley White]

@100rockets.  I am so happy you found it helpful.   DBT was the beginning of a real transition for me.  I participated in a DBT program through the Department of Veterans Affairs.  Our instructor was amazing.  I used DBT quite a bit to learn mindfulness.  You are very welcome.

You also might find this to be a great resource.  http://www.amazon.com/Expanded-Dialectical-Behavior-Therapy-Training/dp/1936128128

[100rockets]

@Kelley White I am going to put this on my read list. Thank you

[Kelley White]

@100rockets, you are very welcome.