Trauma is an event that can cause physical or psychological harm, leading to intense distress and feelings of fear, helplessness, and horror. It often leads to changes in behavior and thinking patterns, including mistrust of one's emotions. Survivors may feel that they cannot rely on their internal signals, such as intuitions, gut instincts, or sensory awareness, because these have been betrayed by the traumatic experience. Rebuilding trust in one's own emotional perceptions requires recognizing and accepting this loss of confidence, reconnecting with those signals, and learning to discern between true and false alarms. Here are some steps for survivors to take:
Step 1: Identify and accept loss of trust
It is important to recognize and acknowledge that trust has been lost. This means acknowledging how trauma has affected one's ability to trust oneself emotionally. One way to do this is through journaling about past experiences, identifying where trust was broken and what happened afterward. Another way is to talk openly with loved ones or a therapist about the issue. By acknowledging the problem, survivors can begin to work towards finding solutions.
Step 2: Reconnect with internal signals
Survivors should attempt to reconnect with their internal signals, starting with small moments of sensation and recognition.
They might focus on breathing deeply and noticing bodily sensations, observing their surroundings without judgment, or paying attention to physical cues from other people. This helps build awareness of these signals again and increases confidence in them.
Step 3: Discern between true and false alarms
Survivors must learn to discern between true and false alarms. They may be hyper-alert to potential danger or overestimate risks, causing them to become distrustful even when there is no real threat present. This involves practicing mindfulness, such as slowing down and taking time to assess situations before reacting. It also involves seeking feedback from others who can offer objective perspectives. Gradually, this practice will help train the brain to rely on true alarms rather than false ones.
Survivors of trauma can regain trust in their emotional perceptions by recognizing loss of trust, reconnecting with internal signals, and learning to discern between true and false alarms. With time and practice, they can improve their ability to recognize and respond appropriately to threats, while still allowing themselves to experience joy and peace.
How do survivors rebuild trust in their own emotional perceptions when trauma has taught them to question internal signals?
It is difficult for survivors of trauma to regain trust in their own emotions because they have been conditioned to ignore or distrust their inner feelings and sensations. After experiencing an event that can trigger fear, panic, anxiety, or any other negative response in their body, many individuals become hypervigilant and start doubting their intuition.