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HELP AND ACTION
“ For survivors , it is important to gain some control , through knowing how to recognise trauma reactions and having tools to manage them . If survivors can feel that at least the present is safe , they put themselves in a position from which they can start to manage their thoughts , feelings , and sensations .”
Escape and fight responses are examples of overactivation . The heart beats harder and faster , breathing is more rapid . More blood flows to the brain , and brain activity suspends complex processing and focuses on the threat . The body is highly energised .
Freeze reactions are an example of under-activation . Just like many small animals that become completely inactive when they are attacked , the body partially shuts down . Energy falls to a minimum .
Most people move up and down within their window of tolerance , regulating their energy levels to minimise discomfort and function
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Survivors often recognise themselves in this metaphor . They use it to recognise when they are overactivated or under-activated , to regulate themselves , and also to expand their window ( become more tolerant of difficult emotions ).
3.3.2 Techniques and exercises to deal with overwhelming reactions and symptoms
We have noted that psychoeducation can help survivors to understand their reactions and accept that they are normal reactions to traumatic experiences , and can also reassure them that they are not confused or “ crazy ”. Painful thoughts and reactions continue to occur , however . The next step is to help survivors manage their intrusive memories , their triggers , and overwhelming emotions such as hopelessness , frustration , and anger .
Stabilisation
In addition to communicating knowledge about trauma , various techniques and exercises can be used to “ stabilise ” survivors . They aim to reduce the disruption of everyday life that reactions cause and teach new coping strategies that enable survivors to feel safer , increase control over their emotions , and ultimately restore their autonomy . Survivors who feel safer and more stable in their everyday life are obviously in a better position to work on their trauma experiences .
For the purposes of this manual , we use “ stabilisation ” to speak of everything that calms a traumatised , overwhelmed survivor and helps him to regain control . ( We recognise this is a departure from its use in structured psychotherapy , where stabilisation is regarded as a step in treatment .)
In this sense , we describe some stabilisation tools below . The exercises mentioned are all described more fully in Appendix 1 .
Grounding
“ Grounding ” is a method for dealing with strong emotions that seem overwhelming , such as fear , anger , sadness , or flashbacks .
Many survivors are frightened by their reactions . As we have described , they feel their way of being has changed ; they experience restlessness , irritability , insomnia , flashbacks , nightmares , detachment , loss of concentration ; triggers seem incomprehensible and make their lives chaotic ;