Mithra Trust
Baseline
Tools
Strategies for overall well being, outside of situations that are triggering.
While it’s important to deal with stressful situations and triggers as they happen, it’s also important to focus on one’s overall well-being, especially at times when one is not in a stressful situation. There are a number of such ‘baseline tools’ that can be practised regularly; at the core, they include understanding the basics of sleep, physical activities, therapeutic tools for expressing emotions and thoughts, and being kind to oneself.
Based on a person’s physical pain levels, baseline tools could include specific physical therapies such as deep tissue massages, movement-related therapy, breath-related therapy, and somatic work. It is recommended that this work be done under the supervision of trained, trauma-informed professionals.
Therapy
Seeking the help of a qualified trauma informed mental health professional is often essential for processing trauma. Approaches such as Cognitive-Behavioral Therapy (CBT), Eye Movement Desensitisation and Reprocessing (EMDR), Narrative therapy, Somatic therapy, and Dialectical Behavior Therapy (DBT) can be particularly effective.
Support Groups
Consider joining a support group for trauma survivors. Sharing experiences and coping strategies with others who have been through similar situations can provide validation and a sense of belonging. You also get to hear from others about their experiences, what has worked for them, and learn new tools. Support groups offer the space to heal, to deal with shame, address feeling like you’re carrying a burden, or that you are a burden.
At Mithra, our groups are facilitated by people with lived experiences,as well as mental health professionals. This is a unique combination. Please explore our space Let’s Discuss The Meh, it is not a space purely for survivors, however most of our participants are survivors of harm, abuse, and violence.
Mindfulness and Meditation
Regular mindfulness and meditation practices can help you stay grounded in the present moment and help with trauma symptoms in addition to feelings of worry, anxiousness, or overthinking.
Focus on Physical Health
Trauma impacts our bodies. Setting intentions for food, sleep, pain management, and movement, can help you maintain your physical health. Given the link between mind and body, the more we engage with some form of movement, or more intense workouts, the more benefit to our overall well being. That said, it’s important to acknowledge that when you are not feeling well, movement and working on your body can be very tough. Please approach this with kindness and compassion for yourself, and most importantly meet yourself where you are at.
Journaling
Continue to journal your thoughts and feelings as a means of self-expression and reflection. This can help you process emotions and gain insights into your healing journey.
Art and Creative Expression
Engaging in creative activities such as art, music, or writing can be therapeutic, and can provide a non-verbal outlet for emotions. When engaging with this, please do so from a mindset of expression and not to create that ‘perfect’ piece of art. At Mithra, we place great importance on self-expression, and you can find different ways to engage in it by joining our Doodles For The Meh, Writing Affirmations for The Meh or Shades of The Meh sessions.
Relaxation Techniques
Incorporate relaxation techniques like deep breathing, progressive muscle relaxation, or yoga into your daily routine.
Self-Compassion
Practise self-compassion by treating yourself with kindness and understanding. Avoid self-blame and negative self-talk. At our Mithra Spaces, we practise these techniques. You can join any of our spaces to learn more.
Education
Educate yourself about trauma and its effects. Understanding the physiological and psychological aspects of trauma can help you make sense of your experiences.
Seek Professional Help When Needed
Trauma symptoms can persist or worsen over time. Don't hesitate to seek trauma informed professional help if you experience ongoing distress or if your symptoms interfere with your daily life.
EFT (Emotional Freedom Techniques)
Some people find EFT, also known as tapping, helpful for managing trauma-related emotions and symptoms.
Spiritual Practices
If you have spiritual or religious beliefs, engaging in practices that align with your faith can provide comfort and support.
Build a Support Network
Maintain connections with supportive friends and family members. Social support is crucial for long-term healing.
Gradual Exposure
In some cases, gradually facing and processing traumatic memories under the guidance of a therapist can be part of long-term healing.
Where do you look?
Here is a list of modalities/therapies that survivors have used in the past that can form the foundation of the baseline tools.
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Acupressure
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Acupuncture
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Art Therapy
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Bach Flower Therapy
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Cognitive Behavioural Therapy
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Dance / movement therapy
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Dialectical Behavior Therapy
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Drama Therapy
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Emotional Freedom Technique
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Exposure therapy
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Eye Movement Desensitization and Reprocessing
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Gestalt therapy
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Group therapy
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Hypnotherapy
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Internal Family Systems (IFS) therapy
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Metaphysical Anatomy Technique
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Narrative Therapy
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Trauma Informed Outdoor therapy
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Psychodynamic therapy
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Safe Circles
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Shadow work
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Somatic Trauma Work
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Survivor Circles
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Trauma Informed Therapy
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Trauma-informed Yoga Breathwork / Pranayama