The Essential Guide to Trauma Sensitive Yoga

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Understanding Vicarious Trauma

by | Jun 10, 2023 | COACHING, COMMUNITY, LAND BLOG, LARA LAND, Self Improvement, SELF-IMPROVEMENT

Beyond Trauma Podcast - Dr. Trudy Gilbert

In our interconnected world, we have the ability to witness and empathize with the pain and suffering of others like never before.

From the comfort of our screens, we can experience stories of tragedy and injustice unfolding in real time. While empathy is often celebrated as a powerful force for compassion and social change, it is essential to recognize that constantly absorbing the trauma of others can take a toll on our own well-being. This phenomenon is known as vicarious trauma. 

Understanding Vicarious Trauma:

Vicarious trauma, also referred to as secondary traumatic stress, is the emotional and psychological residue of being exposed to the trauma experienced by others. It primarily affects individuals who work in helping professions such as healthcare, social work, emergency services, and journalism, but it can also impact anyone who regularly witnesses or engages with traumatic material.

Causes of Vicarious Trauma:

Vicarious trauma occurs when individuals internalize the stories, emotions, and images associated with the trauma they witness. The constant exposure to others’ pain can overwhelm the empathetic system, leading to an erosion of psychological resilience. Some common causes of vicarious trauma include:

  1. Repeated exposure to traumatic material: Continually encountering distressing stories, graphic images, or traumatic events can gradually wear down a person’s emotional well-being.
  2. Empathy and identification: Deeply connecting with the experiences of others can lead to an emotional merging, making it challenging to separate oneself from the trauma being witnessed.
  3. Lack of self-care: Neglecting one’s own needs, failing to set boundaries, and not engaging in self-care practices can leave individuals vulnerable to vicarious trauma.

Recognizing the Symptoms:

The symptoms of vicarious trauma can manifest differently in each individual, but common signs include:

  1. Intrusive thoughts or nightmares related to the traumatic events witnessed.
  2. Emotionalå exhaustion, including feelings of hopelessness, sadness, or irritability.
  3. Increased sensitivity to trauma triggers, such as avoiding certain topics or situations.
  4. Diminished ability to empathize or feeling emotionally numb.
  5. Changes in worldview, such as a loss of trust in others or a heightened sense of fear or vulnerability.
  6. Physical symptoms, such as headaches, sleep disturbances, or a weakened immune system.

Mitigating and Managing Vicarious Trauma:

Recognizing and addressing vicarious trauma is crucial for maintaining our own well-being while continuing to support and empathize with others. Here are some strategies to help manage and mitigate its impact:

  1. Self-care: Prioritize self-care practices such as regular exercise, proper nutrition, sufficient sleep, and engaging in activities that bring you joy and relaxation.
  2. Boundaries: Set clear boundaries between your personal and professional life. Establish limits on the amount of traumatic content you consume and create a healthy balance.
  3. Seeking support: Talk to trusted friends, colleagues, or mental health professionals who can provide a safe space for you to process your feelings and experiences.
  4. Mindfulness and grounding techniques: Engage in mindfulness exercises, deep breathing, or grounding techniques to bring yourself back to the present moment and reduce anxiety or distress.
  5. Healthy coping mechanisms: Engage in activities that promote resilience and well-being, such as journaling, art therapy, meditation, or participating in hobbies you enjoy.
  6. Professional development: Seek ongoing education and training in trauma-informed practices to better understand the psychological impact of trauma and to implement effective strategies for self-care.

If you want to learn more about secondary trauma and what to do to heal from it, make sure to tune in to this week’s episode of the Beyond Trauma Podcast where I’ll be covering this topic with Dr. Trudy Gilbert. This is also the subject of the healing work I’ll be offering at Kripalu from June 30th – July 2nd. Hope to see you there.