Mindfulness and Trauma Treatment

What is mindfulness?

Mindfulness is a broad term that encompasses many different techniques and approaches. At its base, it encourages you to become aware of your internal and external world in the present moment (Sutton, 2019). This could come through becoming aware of your breath, but it could also be eating food slowly, movement practices like yoga, or simply doing the dishes. I first really delved into mindfulness in the middle of a breakup with my long-term boyfriend. I found the focus on the here-and-now a necessary component of keeping myself together when it felt like everything was falling apart. An essential feature of mindfulness is non-judgement as you learn to accept what’s happening (Sutton, 2019). For me, this meant being kind to myself when I noticed sadness or loneliness. Along these lines, and contrary to many popular notions, mindfulness does not necessarily lead to relaxation. Some techniques prompt responses that cultivate relaxation, but it’s just as possible that becoming mindful of your inner world will reveal heartbreak, excitement, or anger. In a world filled with distraction, the attraction to mindfulness practices has grown drastically. I noticed after several months of practice that mindfulness opened up a childlike wonder I hadn’t experienced in years. All of a sudden, I was noticing trees while walking my dog that I had passed for years and never really seen. But I was also discovering hidden realms of emotions I was sure weren’t there previously. That’s the thing about mindfulness: it’s all about discovery, and not everything that we find is pleasant. Trauma is one thing that may come to the surface as you start to inquire about your experience.

What is trauma?

Trauma is an event (or series of events) that overwhelms the nervous system and body. Importantly, events that are traumatic to one person may not be for another. Sometimes a person can experience dissociation because of trauma – essentially becoming separated from the ability to perceive their body. This can be an adaptive response (Levine, 2010). The wisdom of the body is saying, “I don’t know how to integrate this experience, so I’m not going to.” However, this adaptive response has a cost, and becomes maladaptive if the person does not learn how to integrate their experiences and trust in a certain amount of safety. Symptoms such as anxiety, feeling overwhelmed, detachment, overly rigid behaviors, impulsivity, or aggression could all be ongoing signs that indicate something is not quite right (DSM, 2013).

How do therapists use mindfulness in a trauma-informed way?

When someone is emotionally ready and has supportive structures in their life, the use of mindfulness can be a gateway to healing trauma. Mindfulness strategies can be used to help integrate experiences of trauma by working directly with whatever sensations are coming up. Cultivating awareness in the moment is the opposite of dissociation.

Mindfulness should be introduced slowly because the body has dissociated for a reason, and coming back too quickly could be too much. As the body reveals what’s been stored, it can be very overwhelming and potentially retraumatizing. Your rational mind may know it is 2023 and you are at home on your couch, but your body may be giving you signals that the traumatic event is happening right now. This is why it is crucial to have the support of a trained therapist who can guide you and help notice when you may need more support. Caution, slowness, trust, and the ability to ground are all very key when treading these waters.

If you feel that you may be ready to work through trauma and are interested in the use of mindfulness, please reach out to our team to schedule an appointment.

Sources:

Levine, P. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

Sutton, J. (2019, April 9). What Is Mindfulness? Definition, Benefits & Psychology. Positive Psychology. https://positivepsychology.com/what-is-mindfulness/

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596