Trauma didn't announce itself in 2021.
Instead, trauma barged in and turned the world upside down. We were already recovering from a year of lockdowns and social separation. We were exhaling and ready for a new transition. So, just two days into Spring on March 22, 2021, Boulder County was unsuspecting and knocked back when a single gunman robbed 10 people of their lives at a neighborhood grocery store.
Then, trauma came again at the end of the year, just as suddenly and unfair. This time not in human form, but amid terrible winds, heat, and fire. Whole neighborhoods, business districts, and historical sites ignited and burned to nothing. Ironically, one day before a snowstorm, so many rising hopes for 2022 were in ashes on Dec 30, 2021.
So, what now? Directly experienced or painfully witnessed, what is the legacy of these collective traumas? How do we recover?
First, Resist Comparisons, Self-criticism, or Isolation
For some, life after trauma has been fluid, and transformation relatively quick. They processed, picked up, and pushed forward, growing positively along the way. Others, though, feel stuck and the symptoms of PTSD are still very real and visceral every day.
To be clear, neither response is wrong nor a statement on strength or worthiness. Each of us processes trauma differently. However, the latter group simply has different needs and requires guidance and a specific set of skills to cope and recover well. The goal for all is to process all of this as fully and productively as possible.
Are you or a family member stuck? Please don't beat yourself up, your feelings are valid. Your reactions are yours and completely normal. Amid your memories and the practical fallout of these tragedies, you might be asking, "Can I really be okay again?"
Yes, you can. You don't have to sign up for months or years of suffering. Trauma can distort your thoughts. It's important to challenge them:
Experiencing these traumas doesn't mean you are perpetually unsafe. It just feels that way.
The tension in your shoulders and the knot in your stomach are not permanent. You just haven't learned to release them yet.
Surviving or retaining your home is not a call to punish yourself or hide from others. You haven’t lost the right to be happy.
Avoiding your emotions and pulling up bootstraps before you're ready isn't #BoulderStrong. You just need help processing and setting manageable goals.
In other words, recovering from your PTSD is not a solitary journey. If you are tempted to compare your recovery (or will to recover) to that of your neighbors or other witnesses, don't. That just compounds your distress with guilt and shame. Your losses are real and there's a very real and productive way forward. PTSD treatment is made for times like these.
Here's what coping looks like in general, the specifics can be worked out with your therapist along the way.
Coping with PTSD
Know the typical signs
Flashbacks and nightmares
Anxiousness or fear
Difficulty concentrating
Trouble sleeping
Fatigue
Social isolation and avoidance
Overall intense negative emotions
Inability to control emotions
Strong physical reactions to triggers
Try These Strategies to Manage Your Distress
Your needs and priorities will vary but some key tactics can help restore balance and soothe your distress going forward:
Reestablish a sense of safety. Reclaim some of the routines and structure that ground your daily life. Even if it is simply brushing your teeth at the same time every day or grocery shopping on the same day weekly, these activities can make life feel safer and continuous.
Protect yourself from overwhelm. Limit exposure to media and practice healthy self-care habits. Sleep, hydration, and exercise are important for calm and self-control. Set aside at least 10 minutes a day, to breathe, relax and let your thoughts and breath flow freely.
Move your body. Stretch, walk, dance. The goal is to feel how your body connects with the present time and release pent-up tension.
Support helpful thinking by staying present. Pay attention to your self-talk. Challenge difficult thoughts and rumination by employing the "now I am" narration. For example, say aloud "Now I am sharing a meal with my family " or, "Now I am surrounded by friends."
Stay connected. Resist isolation. By reaching out for support and finding ways to offer it, life will feel purposeful and more meaningful. Consider therapy.
Seeking PTSD Treatment
If you are unable to function well, don't wait to seek help. Trauma treatment with an experienced therapist is invaluable early on. A competent and compassionate professional available can effectively help you address the most common responses to mass violence and natural disasters. Your PTSD symptoms, depression, anxiety, and complicated grief can be relieved and resolved. You'll learn to actively choose behaviors and responses. Recovery takes time but you can recover.
Therapy is a safe place where you can mourn and make sense of the last year. The intensity or numbness you feel will not be judged. You can take the time you need to cope, problem-solve, set goals, and rebuild from the inside out. The sooner you secure support, the sooner you will feel equipped to capably move forward.
We’re here for you.
If you would like support and are looking for a psychotherapist, please contact us for a free consultation to learn about how we can be of service.
To find out more about our services in Boulder, CO click here: PTSD Treatment. Serving Boulder, Longmont, Denver...
