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\n\tThe coronavirus pandemic hit <\/strong>our world without warning<\/strong>, catapulting us into places none of us could have imagined. Even though we\u2019re experiencing the global plague in different ways, everyone has now experienced trauma<\/strong>! Perhaps all <\/em>trauma survivors can begin to feel safe recognizing the impact of traumatic stress rather than ignoring or avoiding its continuing ramifications in daily life.<\/p>\n A year ago, after months of Covid quarantine, my husband Alan and I traveled<\/strong> to a nearby resort for a few days of rest<\/strong> and relaxation. The ocean was gorgeous, its expansive waters sparkling under a brilliant sky. On our last day, walking<\/strong> along the pristine beach under a magnificent sunrise, I felt something \u201cpop\u201d<\/strong> behind my left knee. Back in our room, ice seemed to relieve the pain.<\/p>\n And for the next six months, I was able to keep the pain at bay<\/strong> with aspirin, ice, and elevation\u2014even attempting daily walks with my husband, until the pain increased to the point that I simply couldn\u2019t walk at all. The orthopedic surgeon said the tendon couldn\u2019t be repaired and recommended physical therapy to strengthen the area around it. Something I\u2019d never heard<\/strong> of\u2014a popliteal tendon<\/strong>\u2014nearly redefined my daily life<\/strong>.<\/p>\n I wanted to walk<\/strong>, so I chose to be proactive<\/strong>\u2014and accept help when Ana, a dear friend, offered her skill as a physical therapist (PT). She assigned specific exercises and helped me experience steady improvement. When Ana had major surgery and couldn\u2019t work, I had to find another physical therapist. Studying my records, the \u201cnew\u201d PT glared at me, stating adamantly, \u201cYou think you\u2019re young, but you\u2019re old,\u201d she sneered, adding, \u201cYou\u2019ll never walk again.\u201d At first, I thought she was joking but soon realized she meant exactly what she said.<\/p>\n Crushed, I called Ana, who was at home recovering from her surgery. \u201cIs it true I\u2019ll never walk again?\u201d I cried. She assured me I\u2019d be able to walk, reminding me to continue doing her exercises. I listened to Ana\u2014and quit going to the PT who offered no hope. Instead of \u201cnumbing\u201d the pain with ice (which eventually was impossible, anyway), I learned to manage it. Change is inevitable; growth is a choice. <\/strong>To help my growth process, my friend Mariselle graciously allows me to use her pool, which involves driving \u00bd hour to get there, swimming laps, then driving \u00bd hour to get home. Swimming is strengthening my leg, enabling me to resume an active life.<\/p>\n Trauma<\/strong>, like a tendon, is invisible<\/strong> to others, its pain internal, yet pervasive\u2014with the healing process including continual choices. Many have been told there\u2019s nothing they can do to move beyond PTSD, anxiety, or other stress-related conditions. That\u2019s simply not true! Though it\u2019s impossible to remove trauma <\/strong>from the brain and body, the good news <\/strong>is there are practical exercises to help manage<\/strong> trauma\u2019s ramifications and enjoy life again.<\/p>\n Trauma survivors are often referred to as \u201cnumb survivors,\u201d people with \u201cfrozen emotions<\/strong>.\u201d When even small increases in life stressors rapidly or gradually disrupt life with incapacitating emotional or mental pain, it\u2019s vital to do specific grounding exercises, moving your mind and body from past trauma to the present. You can strengthen your core\u2014rebuilding your sense of safety, competence, identity, purpose, and belonging\u2014steadily moving from trauma and into the future and hope God promises. For I know the plans\u00a0and\u00a0thoughts that I have for you,\u2019 says the\u00a0Lord, \u2018plans for peace\u00a0and\u00a0well-being and not for disaster, to give you a future and a hope <\/em>(Jeremiah 29:11, AMP).<\/p>\n Grounding<\/em><\/strong> exercises<\/em><\/strong> can be physical, mental, or soothing, <\/strong>and provide practical help for your stabilization. The stabilization process requires continuous action and proactive choices, utilizing a variety of grounding exercises up to 300 times per day. Instead of ignoring pain (like I did with the torn tendon), trauma survivors can \u201clisten\u201d to their bodies and steadily move beyond trauma\u2019s control. Any time trauma stored in the brain\u2019s amygdala is \u201ctriggered,\u201d it feels like an ambush. In 1\/12 of a second, trauma stored in the brain or body can initiate a reaction known as an \u201camygdala hijacking.\u201d This \u201chijacking\u201d can be activated by any of the five senses, with old memories (sometimes of events you can\u2019t consciously recall) moving you rapidly from logical thought into what is known as the 5 Fs: Fight, Flight, Freeze, Fornicate, or Feed.<\/p>\n When you feel stressed<\/strong>, instead of reaching for a gallon of ice cream (the \u201cFeed\u201d F) or isolating from others (Flight), etc. try diaphragmatic (belly) breathing: \u201cInflate\u201d your lungs by inhaling through your nose (unless you have allergies and really can\u2019t do that; in that case, inhale through your mouth, noticing your belly go out as you inflate your lungs), inhaling to a count that\u2019s comfortable for you\u2014perhaps 3 or 4. Then pause for two beats (to be sure you don\u2019t hyperventilate), then exhale, emptying your lungs as you breathe out through your mouth for one more count than you did on the inhalation. That\u2019s a basic form of physical grounding.<\/strong> Mental grounding<\/strong> is using your mind (doing anything from basic math problems to reading Scripture to noticing shapes where you are), enabling you to quickly move from a trauma reaction into a healthy response. And soothing grounding <\/strong>can include choosing kind thoughts, having hope in God, and training yourself to move forward.<\/p>\n Core Healing from Trauma<\/em><\/strong> is a workbook with grounding exercises in every chapter, and practical steps for healing the core of your being. You can move beyond<\/strong> living as a victim <\/strong>and begin living as more than a conqueror<\/strong>, experiencing undefeatable HOPE, anchored in the present rather than drowning in the past. We have this hope as an anchor for the soul, firm and secure <\/em>(Hebrews 6:19). In Jesus, we can experience new life, new hope, and daily transformation!<\/p>\n God bless YOU!<\/strong><\/p>\n\n\t\t\n\t\tSubscribe on YouTube\n\t\t<\/a>\n\t<\/h2>\n\t