Calming the trauma stress response?

[Elisabeth]

I've run into a situation where (I believe) my early developmental trauma was triggered. It's not the first time it has happened, although this time the intensity was dialed up. I found myself shaking and in a spasm (all the muscles in my back tensed so much they are still stiff a two days later, sympathetic nervous system overstimulated). It lasted quite some time. 

How do you help yourself get out of that exhausting state? (Simplicity is imperative, as you're deep in emotion and can't really think.)

[Michael569]

Slow full-body relaxation.
1. Dim all lights in the room, light a candle and play something slow and peaceful such as this
2. For 10-15 minutes perform, very slowly, mindful yogic moves. Does not matter what. Something like Sun Salutation but very very slowly. Make sure your breathing is aligned with the movements. Towards the end , bend half of your body downwards and lt your head hang loosely, this is a parasympathetic activating exercise. 
3. Now lay down on the floor and for 20 minutes scan your body from the top to bottom and relax purposely each body part. With every exhalation, imagine the tension leaving that particular part of the body. 
4. Make sure to breathe down deep into your belly. With each exhalation, imagine the pain and the traumatic experience leaving the body a little bit. 

OTHER THINGS

• Some magnesium Citrate OR Glycinate powder dissolved in water (up to 400mg/day) may help relax the muscles. 
• For mental distress Lemon Balm (Melissa Officinalis), Chamomile or Lavander tea throughout the day. All induce parasympathetic dominance. 
• Stay away 100% from all sources of caffeine until you feel better. 

[mandyjw]

In the moment, there's alternate nostril breathing or various breathing exercises. I would also consider yoga, especially yin yoga if you can find the right postures for you, and also maybe massage. I think that regular practice of such things and especially meditation is key to having the tools right there when you need them or sometimes even preventing the response in the first place. Good luck!

[Nahm]

Get down to the fear.To specifically what the fear right now is of. Uncover that is an assumption, and it can no longer be experienced the same way (as misunderstanding). Takes some momentum, and yet on a good note it takes no effort, only understanding & clarity. All else is avoidance, which is the perpetuation, the efforting, the suffering, the resistance of what is desired to be without. The exhaustion is an experiential creation, not a state to “get out of”. The resolve is not creating, or “getting in it”, the release of the misunderstanding, and the identification as or with it. 

[Elisabeth]

@Michael569   Yeah, that should work for the second phase, more or less - very comprehensive. 

The crisis moment, I only had my sense of touch (inner and outer) and partial control of breath and movement. So slow breathing if possible. And the last resort is - pray for mercy. 

[Bodhitree]

I would agree with @Nahm ... it’s an opportunity to work with whatever trauma triggered it. If you can cope with your fear, you can see if you can find out exactly what it was, and potentially resolve it for good.