Hyperarousal
(Degree of fight/flight reaction sustained, vigilant for further threat)
- Physical activity to burn off cortisol (stress hormone)
- Sleep hygiene: Improved sleep reduces fatigue and assists brain in processing memories in dreams
- Regulate nervous system activity: Relaxation and breathing techniques
- Avoid stimulants such as caffeine, that can increase stress hormones
- Boost ‘happy hormones’:
- Endorphins – by pleasurable activities, such as dancing, exercise
- Dopamine – through both a good night’s sleep and pleasurable sensations like listening to music that raises the hairs on your arms
- Serotonin – get out in the sunshine, meditate
- Oxytocin – through physical affection; hug a close friend, pet your dog, get a massage
- Simply take time to relax, play, laugh
- ‘Eat a rainbow’ – eating healthily (little and often) reduces strain on digestive system
Avoidance and Numbing
(Safety behaviours and to prevent overwhelm)
- Take small steps; practice stepping into the stretch zone whilst avoiding panic
- Develop a routine
- Make a mini-action plan for the day and share it with someone else
Re-experiencing
(The brain is processing the experience, coming to terms with what happened)
- Talk about it with someone trusted
- Write about it
- Get creative – express the experience in colour, music, clay etc.
Thoughts
(Negative thinking & low mood to keep us away from further danger and reduce risks we likely to take)
- Control/reduce repetitive thinking
- Reduce catastrophising: acknowledge the worst outcome, best outcome, most probable outcome – and plan for probable.
- Be realistically optimistic – is your thinking:
- External (considers factors beyond yourself as cause)
- Considers change (noticing what is potentially changeable for the future)
- Specific (able to target where you can specifically effect change).