{"id":303,"date":"2021-12-16T21:20:09","date_gmt":"2021-12-16T21:20:09","guid":{"rendered":"https:\/\/wellness.mymynd.co.uk\/?page_id=303"},"modified":"2025-03-21T14:16:29","modified_gmt":"2025-03-21T14:16:29","slug":"trauma","status":"publish","type":"page","link":"https:\/\/wellness.mymynd.co.uk\/cy\/uk\/trauma\/","title":{"rendered":"Trauma"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":2688,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"resource.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-303","page","type-page","status-publish","hentry"],"acf":{"wellness_subheading":"Supplemental resources","wellness_heading":"Trauma","wellness_content":"","wellness_video_quote":"","wellness_video_or_image":"video","wellness_youtube_or_vimeo":"vimeo","wellness_vimeo_id":"540194836","image":null,"flexible_content":[{"acf_fc_layout":"text_and_media","background_colour":"","container_width":"standard","columns":"third","text_side":"left","image_or_video":"image","youtube_or_vimeo":"","image":1600,"youtube_id":"","vimeo_id":"","heading":"What is Trauma?","text":"Trauma is an emotional response to experiencing something deeply distressing or frightening. It is our brain\u2019s way of telling us that we haven\u2019t fully processed what we have experienced or learnt to manage our feelings about what happened.\r\n\r\nTraumatic events can occur at any age and can cause long-lasting damage. The majority of us will experience at least one traumatic event in our lifetime but how we react to that Trauma will differ depending on our coping abilities. Some people will notice the effects of Trauma quickly, whilst others may not experience any symptoms for a long time after the event.\r\n\r\nGoing through further Trauma can also remind us of past experiences, or can make existing problems worse. If you have been affected by Trauma and are struggling to cope, we recommend that you contact one of the helplines listed below.\r\n\r\nNote: the information provided in this module is not designed to diagnose you with symptoms of Trauma but rather to demonstrate the consequences of unresolved Trauma and to point you in the direction of relevant resources to help you if you are struggling right now.","buttons":null},{"acf_fc_layout":"grid","heading":"Get help now","subheading":"","background_colour":"brand","download":"","columns":"3","carousel":false,"grid_items":[{"image":"","heading":"Emergency help","text":"If you need emergency help, find helplines here:","link":{"title":"Find help now","url":"http:\/\/wellness.mymynd.co.uk\/get-help-now\/","target":"_blank"},"button_style":"black"},{"image":"","heading":"Local support","text":"If you need local support, find services nearby:","link":{"title":"Find help now","url":"http:\/\/wellness.mymynd.co.uk\/find-local-support\/","target":"_blank"},"button_style":"black"},{"image":"","heading":"Call someone now ","text":"Call the Samaritans now, 24\/7.","link":{"title":"Get contact details here","url":"https:\/\/www.samaritans.org\/","target":"_blank"},"button_style":"black"}]},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Tools for coping with Trauma","intro":"These tools are not intended to replace therapy or professional advice. They are designed to help you cope with difficult feelings or situations and provide you with a better understanding of Trauma. However, if you are really struggling please contact one of the emergency helplines provided or seek help from your GP.","tabs":[{"title":"Grounding Techniques","overview":"Grounding techniques can be used to calm the mind and reduce muscle tension during moments of high stress or anxiety. Each technique allows us to take a step back from the stressful situation by clearing our mind and re-focussing our attention on the task at hand. Once complete, we can then return to the situation with a fresh perspective. You can use these techniques whenever and wherever you need to throughout the day.","purpose":"","time":"","resource_type":"none","instructions":"

5-4-3-2-1 Technique<\/h3>\r\nThis technique requires you to purposefully take in details of your current surroundings using each of your senses. As you make your way through each of the senses, you can either name the corresponding objects out loud or you can write them down.\r\n\r\n1. What are 5 things you can see?\u00a0<\/strong>E.g. an object you haven\u2019t noticed before, reflections of the sun or something outside.\r\n\r\n2.\u00a0<\/strong>What are 4 things you can feel?\u00a0<\/strong>E.g. the temperature of the room, a light breeze, your clothes on your body or your chair.\r\n\r\n3. What are 3 things you can hear?\u00a0<\/strong>\u2013 E.g. a distant TV, traffic, a ticking clock or someone talking outside.\r\n\r\n4. What are 2 things you can smell?\u00a0<\/strong>\u2013 E.g. flowers, candles, food, air freshener or perfume.\r\n\r\n5. What is 1 thing you can taste?<\/strong>\u00a0\u2013 E.g. chewing gum, your lunch or coffee.\r\n\r\n \r\n

Progressive Muscle Relaxation (PMR)<\/h3>\r\nPMR is a deep relaxation technique based on the simple practice of tensing and then relaxing one group of muscles at a time. You can use audio instructions or our PMR chart. If using the chart, remember that for hands, arms and legs, tense and relax one side of the body at a time.\r\n\r\nBefore starting, make sure to lie down on your back and stretch out comfortably.\r\n\r\n1.\u00a0Breathe in<\/strong>\u00a0through your nose and tense the first muscle group for 5-10 seconds.\r\n\r\n2.\u00a0Breathe out<\/strong>\u00a0and completely relax the muscle group (it is important that you do not relax gradually but all at once).\r\n\r\n3.\u00a0Stay completely relaxed<\/strong>\u00a0for 10 to 20 seconds before moving on to the next muscle group (take time to notice the difference between how your muscles feel when they are tense and how they feel when they are relaxed).\r\n\r\n4. Make your way through\u00a0all<\/strong>\u00a0of the muscle groups in order.","materials":[{"type":"download","file":858,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":441,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"link","file":null,"app":"","link":"https:\/\/www.youtube.com\/watch?time_continue=2&v=9GURt2pvdAg&feature=emb_title","video":"","title":"PMR audio","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Relaxation Plan","overview":"Once you have explored the grounding techniques above, why not try creating a Relaxation Plan?\r\n\r\nCreating a Relaxation Plan involves incorporating various relaxation and grounding techniques into your daily routine and may help prevent you from reaching crisis point.\r\n\r\nIt isn\u2019t difficult to learn the basics of these relaxation techniques, however it does take regular practice to really benefit from them.","purpose":"","time":"10 minutes a day","resource_type":"none","instructions":"","materials":[{"type":"download","file":864,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Emotional Triggers ","overview":"Sometimes we face certain people, things or situations in life that make us feel uncomfortable. We might feel anxious or stressed about them. The experiences that cause these feelings (and sometimes even an intense emotional reaction) are what we call Emotional Triggers.\r\n\r\nThe PDF in the materials section will help you learn more about your Emotional Triggers, how to identify them and how to cope with your feelings. ","purpose":"","time":"10 minutes","resource_type":"none","instructions":"Everyone has Emotional Triggers, though these look a little different from person to person. Some examples include unwanted memories, uncomfortable topics, another person\u2019s actions or choice of words and even your own behaviours.\r\n\r\nSome examples of Emotional Triggers for Anxiety are:\r\n\r\nBeing rejected; Lots of change or uncertainty; Stress; Financial issues; Feeling lonely or isolated; Losing someone; Being bullied; Dishonesty.\u00a0<\/em>\r\n\r\nRecognising what triggers you is important in order to adequately deal with those feelings and maintain good emotional health. Usually this involves a few steps:\r\n\r\n1 \u2013 Notice your bodily reactions, feelings, and thoughts.\r\n\r\n2 \u2013 Identify and label them.\r\n\r\n3 \u2013 Identify what triggered you.","materials":[{"type":"download","file":819,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":822,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Thought Record","overview":"Everyone has a stream of automatic thoughts about themselves and the world around them that continuously runs through their minds. Negative automatic thoughts (NATs) are the most unpleasant of these and are often irrational and self-defeating in nature. \r\n\r\nA Thought Record is a tool to help you understand what those thoughts are, how they affect you, and how you can reframe and replace them with more balanced thinking. It enables you to identify specific situations that trigger these NATs and develop strategies for overcoming them.","purpose":"","time":"20 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":868,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]}]},{"acf_fc_layout":"support_services","heading":"Support services","subheading":"If you would like to access further support or discuss any concerns with a qualified mental health professional, the organisations below provide self-referral options for various talking therapy and counselling services.","background_colour":"","services":[{"title":"Local Mind services","link":"https:\/\/www.mind.org.uk\/information-support\/local-minds\/#collapse18638","logo":1871,"column_1":"What is Mind?<\/strong>\r\n\r\nMind is a mental health charity which provides advice and support to anyone experiencing mental health problems.\r\n\r\nThey have a network of approximately 125 local Minds across England and Wales offering specialised support and care directly to those who need it most. The types of support available through local Minds varies depending on location but services include: talking therapies, peer support, advocacy, crisis care and more.\r\n\r\nThe main Mind\u00a0website<\/a>\u00a0also provides emergency advice and urgent coping tools for use in crisis situations.","column_2":"How to self-refer<\/strong>\r\n\r\n1. Enter your postcode in the location search bar to be presented with a list of all the Mind services in your local area. Choose the local Mind that is nearest to your home address and follow the link to their website.\r\n\r\n2. Explore the website for counselling and other support service availabilities.\u00a0Once you have identified the support services that are available to you, follow the on-screen instructions to complete a self-referral for the service that feels right for you.\r\n\r\nFor online referrals, most services will contact you within 48 hours to confirm receipt of your referral and arrange an appointment with a wellbeing service worker \u2013 this contact will likely be a phonecall which may be displayed on your telephone as a private number.<\/em>"},{"title":"Hub of Hope","link":"http:\/\/wellness.mymynd.co.uk\/find-local-support\/","logo":1872,"column_1":"What is the Hub of Hope?<\/strong>\r\n\r\nThe Hub of Hope is\u00a0the UK\u2019s leading mental health support database, bringing a range of local, national, peer, community, charity, private and NHS mental health support services together in one place.<\/span>\r\n\r\nThe Hub is a signposting service designed to guide people towards appropriate support for their individual needs\/preferences. It is available to everyone, not just those who are in crisis, and allows individuals to search for services tailored to their particular concerns.<\/span>","column_2":"How to use it<\/strong>\r\n\r\n1. Enter your postcode in the location search bar or click on the \u201cclick to find nearby services\u201d button. You will then be presented with a list of all the mental health support services in your local area that are registered to the Hub of Hope.\r\n\r\n2. Use the filter buttons at the top of the page to refine your results according to service type e.g. NHS\/private sector and area of concern e.g. anxiety\/depression.\r\n\r\n3. Click on each service individually for further information on their exact location, opening hours and areas of expertise. Most services list their contact details alongside a link to their own website."}]},{"acf_fc_layout":"grid","heading":"Additional resources","subheading":"Below are some links to helpful articles and videos that provide more information on Trauma as well as advice for seeking support. ","background_colour":"","download":"","columns":"2","carousel":false,"grid_items":[{"image":"","heading":"General information ","text":"Trauma<\/a>. Mind\u2019s Guide to Trauma, explaining how it affects your mental health, how you can help yourself, what treatments are available and how to overcome barriers to getting the right support.\r\n\r\nAdverse childhood experiences<\/a>. Watch the video about traumatic events that affect children while growing up.","link":"","button_style":"black"},{"image":"","heading":"Support ","text":"Assist trauma care<\/a>. Employs experienced therapists trained to work with the after-effects of Trauma in line with current evidence-based practices.\r\n\r\nHelp and support after a traumatic event<\/a>. NHS guide on accessing support after experiencing Trauma.","link":"","button_style":"black"}]},{"acf_fc_layout":"full_width_image","image":176,"heading":"More resources","heading_level":"h1","subheading":"Try another area within MyMynd that is closely related to Trauma.","subheading_level":"p","buttons":[{"button":{"title":"Explore Coping Strategies","url":"http:\/\/wellness.mymynd.co.uk\/coping-strategies\/","target":""}},{"button":{"title":"Explore Bereavement","url":"https:\/\/wellness.mymynd.co.uk\/bereavement\/","target":""}}],"curve_colour":"grey","character":""}]},"_links":{"self":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/303","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/comments?post=303"}],"version-history":[{"count":36,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/303\/revisions"}],"predecessor-version":[{"id":2409,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/303\/revisions\/2409"}],"up":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2688"}],"wp:attachment":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/media?parent=303"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}