Trauma Help-Dealing with Intrusive Thoughts

When we experience trauma, the reasoning and organizational parts of our brain hand over control to the instinctual fight, flight or freeze parts so that we can keep ourselves safe. As a result, the memories from the trauma aren’t ‘filed’ in the correct place or in the correct way. This means intrusive thoughts can pop into your brain at any time, unbidden. These thoughts are often accompanied by strong emotions and can be difficult to get rid of. Here are some techniques to try when intrusive thoughts happen to you.

1. Immediate Grounding & Stabilization

When an intrusive thought strikes, the goal is to anchor yourself in the present to signal to your brain that you are safe. 

The 5-4-3-2-1 Method: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you can taste.

Affect Labeling: Quietly name the experience by saying, "This is just an intrusive thought; it is a memory, not the present".

Controlled Breathing: Use slow, box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4, repeat) to calm the nervous system.

Tactile Anchoring: Hold a physical object—like keys, a rock, or a cold drink—and focus intensely on its weight and texture. 

2. Cognitive & Behavioral Strategies

Combatting these thoughts often requires changing how you react to them rather than trying to stop them from occurring. 

Acceptance, Not Suppression: Do not fight or try to push the thoughts away; suppression often makes them stronger. Let them pass like clouds in the sky without engaging with them.

Avoid Seeking Reassurance: Repeatedly asking others for reassurance can reinforce the anxiety loop.

Cognitive Reframing: Challenge the thought's validity. Ask, "Is this a fact or just a feeling?" or "What would I say to a friend having this thought?"

Scheduled Worry Time: Dedicate a specific 10-minute window daily to process distressing thoughts. If they arise outside this time, remind yourself you will address them during the scheduled period. Be sure to just dip in and out of these traumatic areas. Steeping yourself in them can retraumatize rather than heal. If you are concerned about doing this, ask a grief counsellor to guide you through this process.

3. Lifestyle & Self-Care

Supporting your physical health builds the resilience needed to manage intrusive symptoms. 

Prioritize Sleep: Lack of rest significantly increases vulnerability to obsessive thinking and anxiety spirals.

Movement and Nature: Regular exercise supports neuroplasticity, while spending time in nature can help calm you.

Externalize Thoughts: Use journaling to move thoughts from your head onto paper, which can help you identify specific triggers and patterns over time. 

4. Professional Therapeutic Approaches

There are a number of clinical approaches that can help heal the effects of trauma.

EMDR (Eye Movement Desensitization and Reprocessing): Uses bilateral stimulation to help the brain reprocess traumatic memories so they no longer feel immediate or threatening.

CBT (Cognitive Behavioral Therapy): Specifically Exposure and Response Prevention (ERP), which helps you gradually face thoughts without performing compulsive mental rituals to neutralize them.

Somatic Therapies: These focus on releasing trauma stored in the body's nervous system rather than just talking through the memories. 

Dealing with your own trauma or the trauma of family members can be tough. Seek professional help from a therapist or grief counsellor to support you in your healing journey.