When we get triggered from something that reminds us of a past trauma, we tend to disassociate and leave the current moment. We may feel like we’re five years old again, reliving the time we fell off our bike and broke our arm. Although a normal response to trauma, it can be comfortable.
A technique from trauma work, called orienting, can help us stay centered. It’s simple. When you first feel unsettled in your body, look around the environment and notice some things about the room. What temperature is it? Do you smell any scents or aromas? What do you hear? What colors, shapes or objects capture your visual attention?
Feel your body. If you are seated, notice your feet on the floor and the chair against your thighs and back. Take a few deep breaths.
Also orient to the present moment. Remind yourself of the date, year and time. Remind yourself of your age. You are now an adult, you are no longer five years old experiencing the bike accident.
Look around the room again and remind yourself that in the present moment you are safe. Whatever traumatic event getting triggered is not actually happening in the current time.
Orienting to time and space reminds us we are safe and that the tiger we fear is not actually in the room with us.
This work is real, and it matters.
November 29, 2021