Unpacking the Complexity of Trauma and Loss: Insights Shared on the Dash Wellness Podcast

Hello, Upward Community - I would love to share my experience from a recent episode of the Dash Wellness Podcast titled Why We Struggle to Heal: The Truth About Trauma, Grief, and Connection. It was an honor to join hosts Tyquon Jordan and Carolyn Palmer-Wallace and dive deep into this complex topic. While trauma is something that most people experience (research tells of 70% of U.S. adults will experience at least one traumatic event in their lifetime), loss and grief are universal – which is precisely why I love the opportunity to chat about these very topics. Although these issues may be tough to face, they are the some of the most profound life experiences that connect us all.

Tyquon and Carolyn’s thoughtful questions and insightful commentary allowed a meaningful conversation to unfold. Although most people naturally recover from these life events, some individuals may encounter barriers that prevent full recovery. Our conversation highlighted how trauma and loss can significantly impact a person, why recovery from these life events may be difficult, and practical suggestions for how you may best navigate the path to recovery. Finally, for those who struggle to recover, we discussed how evidence-based therapies for PTSD and significant grief are effective in promoting recovery. You can watch the episode here.

Understanding Why Recovery is Hard

Trauma and significant losses, such as the death of a loved one, can fundamentally alter how we perceive ourselves and the world around us.

1. Complexity of Emotions: Trauma and grief are not just about the initial event; they encompass a wide range of emotions including sadness, guilt, anger, and fear. These emotions can resurface unexpectedly, especially during significant anniversaries of the event or when exposed to trauma/loss reminders.
2. Interpersonal Impact: These life events often impact our relationships. They can alter our ability to form trusting and secure connections, as the fear of being hurt again can lead to withdrawal or overly protective behaviors.
3. Cognitive and Physical Changes: Trauma can affect brain regions responsible for memory, emotion regulation, and threat detection, making it challenging to move past the trauma. Additionally, the body's stress response system can remain on high alert, causing physical symptoms and chronic health issues.
4. Cultural and Societal Factors: Stigma surrounding mental health can prevent individuals from seeking help. Societal expectations to 'move on' quickly can invalidate one’s ongoing struggles, making it harder to process and heal.
5. Unresolved Grief or Trauma: Sometimes, trauma or grief reactions persist because we have not fully processed the original trauma or loss. Evidence-based therapy for post-traumatic stress disorder (PTSD) and prolonged grief disorder (PGD) can provide the opportunity to work through these unresolved issues in a compassionate but effective environment.

What PTSD Does to the Brain and Nervous System

PTSD causes significant changes in our brain and nervous system, affecting one’s ability to fully recover and move forward from the traumatic experience.

1. Structural Changes in the Brain: Trauma can significantly alter brain structures. The amygdala, responsible for detecting threats, becomes hyperactive, leading to a constant state of alertness and fear. The hippocampus, involved in memory formation, can shrink, disrupting the processing and integration of memories. The prefrontal cortex, regulating decision-making and emotions, becomes less effective in controlling fear and anxiety responses.
2. Emotional Regulation: Trauma can impact the brain’s ability to regulate emotions making it difficult to manage intense emotions and leading to increased irritability, anxiety, and depression.
3. Impairment in Memory Processing: Changes in the hippocampus impair the ability to form new memories and create coherent narratives about the traumatic event, leading to fragmented and intrusive memories, hallmarks of post-traumatic stress disorder (PTSD).
4. Nervous System Dysregulation: The autonomic nervous system can become dysregulated following trauma, leading to symptoms such as heightened startle response, hypervigilance and sleep disturbances.

The Impact of Trauma and Grief on Relationships

Trauma and grief have a profound impact on our trust in others, communication, and relationships. Here is why:

1. Impact on Trust:
   • Loss of Safety: Trauma disrupts our sense of safety and trust. After trauma, individuals may struggle to believe the world or people around them are safe, making it difficult to build or maintain trusting relationships.
   • Betrayal and Trust Issues: If trauma involved betrayal (e.g., abuse by a trusted person), it can lead to severe trust issues, making people reluctant to trust anyone due to fear of further betrayal.
2. Communication Challenges:
   • Emotional Processing: Trauma and grief affect emotional processing, leading to overwhelmed emotions and difficulty in expressing oneself clearly. This can cause misunderstandings and conflicts.
   • Avoidance and Withdrawal: Avoiding painful experiences can lead to withdrawing from conversations or avoiding specific topics, creating barriers to effective communication and emotional intimacy.
3. Effects on Relationships:
   • Conflict and Misunderstanding: Enhanced sensitivity to perceived threats can cause trauma survivors to react strongly, leading to conflicts and misunderstandings in relationships.
   • Emotional Distance: Grief and trauma can lead to emotional numbness, making it difficult to connect emotionally with others and maintain intimate relationships.

Ways to Rebuild Safety, Connection, and Self-Compassion

Recovery from trauma and significant loss is a multifaceted journey that often requires time, social support, and sometimes professional intervention. While some life experiences are deeply impactful, it is possible to integrate these experiences into our lives in a way that allows us to move forward with greater resilience, understanding, and compassion for ourselves and others.

Here are some practical, evidence-based strategies to consider implementing:

1. Rebuilding Safety:
   • Create a Safe Environment: Ensure your surroundings feel secure and comfortable.
   • Establish Routines: Regular daily activities can provide a sense of stability.
   • Grounding Techniques: Practicing mindfulness, engaging in sensory activities, or focusing on your breath can help reduce anxiety.
2. Rebuilding Connection:
   • Reach Out: Connect with trusted friends, family, or support groups.
   • Therapeutic Relationships: Work with a therapist who specializes in the evidence-based treatment of trauma and grief.
   • Engage in Community Activities: Joining clubs, classes, or volunteer groups can foster a sense of belonging.
3. Rebuilding Self-Compassion:
   • Mindfulness: Practicing mindfulness through meditation, yoga, or mindful breathing reduces self-judgment and enhances presence in the moment.
   • Affirmations and Positive Self-Talk: Use positive affirmations to reinforce self-worth and resilience.
   • Engage in Self-Care: Prioritize activities that nurture your body and mind, reinforcing the importance of your well-being.

Connecting with Experts and Resources

One of the key takeaways from our discussion was that evidence-based therapies such as Cognitive Processing Therapy (CPT), Prolonged Exposure Therapy (PE), and Prolonged Grief Disorder Therapy (PGDT) are critical for those struggling to move forward following trauma or significant loss. These proven-effective treatments offer hope and a concrete path to recovery for those who find this process especially challenging.

If you’re interested in learning more about evidence-based therapies for PTSD and prolonged grief, please contact us at 205-983-4063 or via our website to schedule a free 15-minute consultation. Our psychologists have specialized training and extensive experience providing these highly effective therapies.

Additionally, please consider following Dash Wellness on social media instagram.com/thedash_wellness, checking out their website https://plans.dash-wellness.com/about, and subscribing to their YouTube channel https://www.youtube.com/channel/UCYyCv_f2Tk0uA7ahQBsrP0w for ongoing mental health and wellness support and education.