How to Decrease Trauma Symptoms and Reactions of Anxiety

Healing from Within

We know that trauma is a profound and often distressing experience that can profoundly impact your mental, emotional, and physical well-being. The journey from trauma to healing is intricate, involving a complex interplay between the mind and body. Recognizing this connection is vital to fostering effective healing and recovery.

Understanding Trauma and Its Symptoms

Trauma can stem from a single overwhelming event or a series of adverse experiences such as accidents, natural disasters, violence, or sustained abuse. The symptoms of trauma can vary but often include:

  • Intrusive memories: Recurrent, involuntary memories or flashbacks of the traumatic event.
  • Avoidance: Steering clear of reminders of the trauma, whether people, places, or activities.
  • Negative changes in thinking and mood: Persistent feelings of hopelessness, guilt, or detachment from others.
  • Alterations in arousal and reactivity: Hypervigilance, exaggerated startle response, and difficulty sleeping.

These symptoms illustrate how trauma is not just a psychological experience but a profound bodily one. The body’s stress response is activated during trauma. Without proper resolution, this state of high alert can persist, contributing to ongoing anxiety and distress.

Anxiety as a Reaction to Trauma

Anxiety is a common reaction to trauma, manifesting as a heightened sense of fear, worry, and unease. This reaction is your body’s way of staying on guard against potential threats. When this state of heightened alertness becomes chronic, it can lead to ongoing difficulties.

From a resilience-focused perspective, anxiety can be seen as both a challenge and an opportunity. While it signals underlying distress, it also indicates that your body and mind are communicating about unprocessed trauma. Because we can not manage what we are unaware of, understanding and addressing these signals our bodies attempt to communicate is crucial for healing.

The Mind-Body Connection in Healing

The path to healing from trauma and its associated anxiety involves recognizing and nurturing the mind-body connection. Trauma is stored not just in our memories but also in our bodies. Therefore, effective healing practices must address both aspects. Here are some strategies to consider on your healing journey:

  1. Mindfulness and Meditation: These practices help you become aware of your bodily sensations and thoughts and connect to them without judgment. By cultivating a sense of present-moment awareness, you can begin to process and release stored trauma.
  2. Breathwork: Conscious breathing exercises can regulate the nervous system, reducing symptoms of anxiety and helping you feel more grounded and centered during moments of dysregulation.
  3. Restoring Resilience: Building resilience involves developing skills to manage stress and bounce back from adversity. This includes fostering social connections, practicing self-care, creating a positive outlook, and seeking support as needed.

Healing Anxiety Reactions Through Sensory Interventions

Treating anxiety rooted in trauma through sensory interventions offers a powerful approach to healing and restoring resilience. Sensory interventions engage the body’s senses to process and release trauma, calming the nervous system and reducing anxiety. Techniques such as:

  • Aromatherapy: Using calming scents like lavender to evoke a sense of peace.
  • Grounding Exercises: Engaging in tactile sensations, such as holding a comforting object, to help you reconnect with your body and the present moment.
  • Structured Sensory Interventions: Activities like art or music interaction allow for the expression and processing of trauma in non-verbal ways, facilitating emotional release and recovery.

By incorporating these sensory interventions, you can gradually re-establish a sense of safety and resilience. Reconnecting your mind and body transforms anxiety into a pathway for healing. Building resilience is more than just coping with stress; it’s about thriving in the face of adversity. By integrating practices that honor the mind-body connection, you can develop greater emotional and physical resilience. This holistic approach not only addresses the symptoms of trauma and anxiety but also empowers you to reclaim your sense of well-being and purpose.

Ready to enhance your skills in trauma-informed care? Become a Certified Trauma and Resilience Specialist to deepen your understanding of trauma’s impact on children and gain practical tools for effective support. Our certification equips professionals like social workers, therapists, healthcare providers, and others working with children to broaden their expertise in trauma-informed practices.

Understanding Stress: Empowering Resilience through Mindfulness

Throughout the beautiful journey of the human experience, stress emerges as a multifaceted phenomenon, weaving its threads through the fabric of our lives in various forms. From the everyday pressures of work and relationships to the deeper, more enduring effects of things like adverse childhood experiences, stress manifests in different ways, each with its own unique impact on our mental and physical health.

It’s crucial to recognize the diversity of stress and its effects as we navigate our journey toward resilience. Everyday stressors, such as traffic jams or looming deadlines, can trigger our body’s natural fight-or-flight response, leading to temporary feelings of tension and anxiety. These stressors can often be helpful for us to leverage our body’s natural hormone and chemical response to overcome the obstacle in front of us with gusto. On the other hand, toxic stress, often stemming from prolonged exposure to adverse experiences, often stemming from childhood, can have profound and lasting effects on our overall wellbeing.

However, amidst the complexities of stress, we possess a powerful tool: autonomy. We have the power to choose how we respond to stress, whether it’s by feeling overwhelmed and defeated or by proactively implementing strategies to mitigate its effects.

Mindfulness serves as a beacon of empowerment in this regard. By cultivating awareness, compassion, and presence, we can navigate the ebb and flow of stress with grace and resilience. Rather than feeling helpless in the face of life’s challenges, we can reclaim agency over our mental and emotional wellbeing.

Research has shown that mindfulness practices can significantly reduce the adverse effects of stress on our mental and physical health. By integrating simple daily practices into our lives, we can take a proactive approach to mental wellness, mitigating the impact of stress before it takes its toll.

So, what can we do to cultivate mindfulness in our daily lives? Here are some practical strategies to get started:

  • Mindful Breathing: Take a few moments each day to focus on your breath, allowing it to ground you in the present moment. Notice the sensations of each inhale and exhale, and let them anchor you in a sense of calm and centeredness. With each inhale, acknowledge the sensations your body is experiencing and validate your feelings. With each exhale, give your body permission to release it and find an inner calmness.
  • Body Scan Meditation: Set aside time to scan your body from head to toe, tuning in to any areas of tension or discomfort. With each breath, invite relaxation to flow into those areas, releasing stress and promoting a sense of ease.
  • Mindful Movement: Engage in gentle movement practices such as yoga, walking, or stretching, paying attention to the sensations in your body as you move. Let each movement be a meditation in motion, connecting mind, body, and breath.
  • Gratitude Practice: Take time each day to reflect on the things you’re grateful for, no matter how small. Cultivating an attitude of gratitude can shift your perspective and foster a sense of joy and contentment, even in the face of adversity.
  • Mindful Eating: Slow down and savor each bite of your meals, paying attention to the flavors, textures, and sensations as you eat. Eating mindfully not only enhances your enjoyment of food but also promotes digestive health and overall well-being.

By embracing mindfulness as a proactive approach to mental wellness, we can navigate life’s challenges with resilience and strength. Let us empower ourselves to take control of our well-being, one mindful moment at a time.

young black girl sitting in calming corner in classroom

Calming Corners: How to Implement in your Classroom

In the bustling world of education, where students and teachers are constantly navigating through a whirlwind of learning activities, introducing a calming corner can be an effective solution for many student needs. As reported in Starr’s Resilient Schools Project whitepaper, this is paramount to learning. While trying to individualize the instruction and social emotional supports for every student, the universal approach to creating a safe space for all students to learn is easily overlooked, but is truly the essential component of a resilience focused classroom.  

The Importance of Calming Corners

The modern classroom is a dynamic space filled with diverse personalities, learning styles, and energy levels. While excitement and engagement are integral to the learning process, moments of stress, anxiety, or overstimulation can also arise; having a dedicated space where students an retreat to find peace and regain their calmness is essential. This is where ‘Calming Corners’ come into play, not just as a physical space but as a transformative approach to classroom management and student well-being. ‘Calming Corners’ serve as dedicated spaces where students can take a moment away from the day’s demands, offering a retreat to regain composure and recenter their thoughts and emotions. 

The Benefits of Calming Corners

Children process a vast amount of sensory information daily. For some, this can be overwhelming, leading to sensory overload and emotional outbursts. Calming Corners provides a sensory-friendly area that helps students filter out the chaos and focus on regaining their emotional balance. The sensory benefits are countless but include: 

  • Visual Calm: Soft lighting and muted colors can reduce visual stimulation.  
  • Auditory Relief: Quiet spaces or the use of headphones can dampen the overwhelming noise of a busy classroom.  
  • Tactile Engagement: Access to stress balls or soft textures can offer comfort and grounding.  
  • Mindfulness Activities: ‘Time-in’ time is a great opportunity for students to do some breathing or movement to return to the center.  
  • Proprioceptive Input: Cozy furniture or weighted blankets can provide pressure that is calming to many children.  

Designing an Effective Calming Corner

Creating the perfect calming corner for your classroom doesn’t require a large budget or an expansive space. One of the best starting points to planning out a Calming Corner for your students is to include them in the process! Consider adding questions about what helps them feel peaceful, what type of objects help them focus, what colors make them feel calm, etc., during your next Circle Meeting. This involvement fosters a sense of ownership and ensures that the space resonates with the unique needs of the class. Here are some additional ideas and tools to help get you started:  

  • Selecting the Right Location: Choose a quiet, low-traffic area within the classroom. Ideally, the calming corner should be easily accessible but not in the midst of the main learning space. 
  • Creating a Cozy & Private Atmosphere: Use soft cushions, blankets of different weights and texture, and rugs to make the space inviting. Consider incorporating elements of nature, such as plants or nature-themed artwork, to evoke a sense of tranquility. Using bookshelves or room dividers is helpful to provide a sense of seclusion without complete isolation.  
  • Incorporating Sensory Tools – Provide a variety of sensory tools that support the students’ sensory systems.  
    • Visual: lava lamps, liquid timers, or calming jars  
    • Tactile: such as stress balls, fidget spinners, playdough or textured items.  
    • Auditory: headphones with calming music or nature sounds or noise canceling head phones 
    • Olfactory: a diffuser with calming scents such as lavender, peppermint candies to smell or eat, essential oil-infused rice bins or pillows 
    • These tools can engage different senses and help students channel excess energy or tension. 
  • Encourage Emotional Literacy – Introduce mindfulness activities, such as guided breathing exercises, calming music, or feelings charts. These visuals help children to identify and articulate their emotions while also providing them with step-by-step guides of how to practice these new skills. All of these resources can aid in relaxation and promote mindfulness. 
  • Personalization and Student Involvement – Incorporate art supplies to encourage expression through drawing or coloring, offering books about feelings can offer both comfort and learning. 
  • Maintain the Space – Keeping the area tidy and inviting on a regular basis will ensure it stays organized, warm, and inviting. Regularly rotating out the tools and resources will help to maintain the student’s interest. 

Calming Corners are more than just a space; they are a testament to the evolving understanding of children’s emotional needs in an educational setting. In the ever-evolving education landscape, incorporating calming corners represents a thoughtful and proactive approach to student well-being. By acknowledging the diverse emotional needs of students and providing them with a dedicated space to navigate their feelings, educators can create a more holistic and supportive learning environment. As the saying goes, stressed brains can’t learn, and in the calm corners of our classrooms, students can find the balance needed to thrive academically and emotionally. 

young girl of asian descent takes a brain break by sliding down slide on playground smiling

Why Brain Breaks are Even More Important at the End of the School Year

Did you know that taking short outdoor brain breaks during the school day can help you learn better? When the school year is almost over and the sun starts shining more, it's easy to dream about summer vacation. So, let's talk about what brain breaks are and why they matter so much at the end of the year.

Brain breaks are a short time when you stop doing schoolwork and do something different, like taking a walk, playing a quick game, or just sitting quietly and thinking about something else. Brain breaks are especially helpful towards the end of the school year when everyone's excited about the nice weather, ready for summer break, or stressed about final exams.

According to research, our brains can't focus for prolonged periods of time. This is especially true the younger a student is. After about 20 minutes of focusing, our brains start to get tired and we can't learn as well (Scientific American). When we're close to the end of the school year, this can be an even bigger problem. But brain breaks can help our brains get ready to focus again.

The nice weather can help with brain breaks, too! Research shows that spending time outside in nature can make you feel happier and think better (Harvard Health Publishing). So, outdoor brain breaks like a short walk or game can give your mind some rest and help it work better at the same time. You can even incorporate curriculum in fun ways.

Here are a few more great examples for both younger and older students (and some for both!):

Elementary Brain Breaks

  • Extra recess!
  • Tag games
  • Nature scavenger hunt
  • Jump rope challenges
  • Sidewalk chalk art
  • Yoga
  • Outdoor story time/quiet reading

Middle School/High School Brain Breaks

  • Walking meditation
  • Frisbee/ball games
  • Gardening
  • Outdoor sketching/journaling
  • Bird/plant identification
  • Yoga
  • Mindfulness exercises

Remember, the goal of brain breaks is to give students a mental rest and help them refocus, so choose activities that are enjoyable and stress-free! 

Brain breaks are also great for helping us deal with stress. At the end of the year, we might feel nervous about exams or sad about saying goodbye to friends for the summer. Group games during brain breaks can help us feel closer to our friends, and quiet thinking time can help us feel calmer (Edutopia). 

As we finish up the school year and the weather turns warmer, remember how important brain breaks are. They can help us learn better, feel less stressed, and even enjoy school more, even when summer vacation is just around the corner. So, let's make the most of brain breaks. Remember, it isn't just relaxing—it's actually helping us learn! 


 

5 Reasons for Teachers to Co-Regulate Emotions

5 Reasons for Teachers to Co-Regulate Emotions (and How to Start from Day One)

We cannot expect children who are already stressed and activated to be able to regulate on their own. They need our help. When you help a child regulate, rather than expecting them to regulate on their own, it is called co-regulation. Adults underestimate how much children and adolescents require adult support and guidance to manage their feelings when they are worried, angry, hurt or scared. When adults provide the correct strategies for regulating emotion, the results can mean the world to a child’s success.

  • Improved attitudes towards self, school, and others
  • Enhanced positive pro-social behavior
  • Reduced misbehavior and aggression
  • Reduced emotional distress
  • Improved academic performance

How can I help my students co-regulate emotions?

Be with a child when they are feeling out of control emotionally and/or behaviorally. Your demeanor is important. The less words you use at this time, the better. Simply let the child know you understand they are feeling overwhelmed and you are there to help them until they feel more in control of their emotions and behavior.

Start by teaching breathwork and movement activities to children and then practice them on a regular basis. Encourage them to practice the activities on their own or with the help of their parent/caregiver. The goal is for them to easily engage in breathing or movement changes when they need help regulating their emotions or behaviors. The more they practice, the easier it will become for them to call upon these resources during uncomfortable or overwhelming situations.

The calmer you remain, the more the child will begin to calm down.  Model how to regulate by taking a deep breath, walking slowly, or distracting the child with play or drawing. Practice this often. It takes many co-regulation experiences for some children to learn how to do so on their own.

https://www.helpguide.org/harvard/benefits-of-mindfulness.htm?pdf=14945

 

Start teaching breathwork and movement activities to children and then practice them on a regular basis. The goal is for them to easily engage in breathing or movement changes when they need help regulating their emotions or behaviors. The more they practice, the easier it will become for them to call upon these resources during uncomfortable or overwhelming situations. Learn more and download our free co-regulation activity below.

More related resources from Starr Commonwealth

The Power of Mindfulness in the Classroom

Notice your body. Lengthen your spine by sitting tall and straight. Feel your feet planted on the floor. Focus on your belly and imagine a balloon in that space. Breathe in slowly and deeply through your nostrils, imagining the balloon inflating, getting bigger, larger. Hold. Then slowly exhale through your mouth, imagining the balloon deflating. Practice this a few more times. Notice how you are feeling in the present moment. 

You have just controlled your heart rate, decreased your blood pressure, reduced stress chemicals in your brain, improved your emotional regulation and executive functioning, developed your physical awareness, increased your ability to focus and given yourself an experience of calm. You have just practiced mindfulness. It took less than a minute, and cost nothing.

Imagine if every teacher across the country started tests this way. Consider what could happen if we practiced breathing with kids in moments of conflict instead of sending them to detention. What impact could this have on a child’s ability to focus, regulate emotion and build resilience? What impact could mindfulness practice have on a teacher’s stress level, job satisfaction and ability to connect with students? We tell kids to focus. Why don’t we teach kids how to focus? Why don’t we teach mindfulness to kids?

“She can’t sit still.”
“He’s so emotional, he can’t cope.”
“He’s impulsive, and can’t control himself.”

I have heard these phrases time and again as teachers seek intervention support for their kids. While brain breaks help discharge activation, 1:1 interventions build connection. While behavior plans and screening for ADD and trauma may give us insight, we still need to teach kids the self-regulation techniques they need to be successful.

So, what is mindfulness and how can it help schools? Mindfulness is paying attention to what is happening in the present moment, without judgement. When we practice mindfulness, we rest our awareness on body sensations, emotions, thoughts, senses and environment.It does not always look like sitting still and quiet. We can practice mindfulness with movement, listening, eating, walking – the possibilities for present moment awareness are endless.

When people practice mindfulness in calm times, they are building neuropathways for coping when things get difficult. In the same way we train our muscles to get stronger, mindfulness trains our brains to manage impulses, emotions and sensations. Instead of punishing behavior, mindfulness teaches a strategy for finding focus.

The goal of mindfulness is not to stop emotion or thought: it is to notice and name emotions. When feelings are labeled, we are not at their mercy. Pretty powerful, considering that research shows when we identify emotion, thought and sensation it decreases responses in the amygdala, the area of the brain that detects fear and sets off a series of biological actions (Lieberman, 2007). When we have trained our brains in this way, we automatically reintegrate the cognitive brain to respond in situations rather than default to the fight, flight or freeze functions of the primitive, sensory brain.

Research shows that mindfulness changes the human brain. After eight weeks of regular mindfulness practice, brain volume increases in two areas: the hippocampus, which is responsible for learning, storage of memories, spatial orientation and regulation of emotions, and the Tempo parietal junction, which is responsible for empathy and compassion. One area where brain volume decreased was the amygdala, the structure responsible for triggering the fight-or-flight responses.

I have seen the impact of consistent practice on kids and teachers first hand. Lucy (pseudonym), a first grader, was struggling to stay in her seat and complete any tasks. Academically, Lucy was impacted by her inability to pay attention. Her teacher was considering having her go back to Kindergarten. We decided to implement a morning mindfulness break. Soon Lucy was able to identify when her body felt wiggly, and then she would choose a practice to, “help the wiggles calm down.” A few months later, Lucy’s teacher reported that Lucy was consistently demonstrating she was at grade level academically, and was having more success with completing tasks. The teacher also noticed that when Lucy was losing focus, she closed her eyes at her seat and put her hand on her belly to feel her breath. The teacher asked Lucy to teach the whole class how to practice mindfulness. Before they took a test that week, some of the kids had requested to practice again. The teacher noticed her own stress level had reduced as they added mindfulness to their school day. This is the power of mindfulness practice.

So, what do we have to lose by adding a moment of awareness to each day?

Zapeleta, Kristyna. June 26, 2017

Neuroscience of Mindfulness: What Happens to Your Brain When you Meditate

Observer.Retrieved from: http://observer.com/2017/06/neuroscience-mindfulness-brain-when-you-meditate-development/

Lieberman MD, Eisenberger NI, Crockette MJ, Tom SM, Pfiefer JH, Way BM. May 18, 2007

Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli 

Psychological Science 421-8.Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/17576282