Relationship with Self

Course Cut-OutMoving Through Trauma
Written By Austin Cavaliere

If you need help seeing Jesus in the middle of your struggle, or just feel like you are stuck, ready to move into growth and healing, connect with a Christian coach.

Excerpt: Relationship with Self - Trauma Session 2

Course: Moving Through Trauma

Speakers: Matthias Barker, Cathy Loerzel

Beyond Talk Therapy: Healing Trauma Through Body and Story

We've explored how connecting with God can be a powerful aspect of healing trauma. Now, let's turn our attention to another crucial element: our relationship with ourselves, specifically our bodies. Trauma isn't just a mental burden; it leaves imprints on our physical being, manifesting as panic attacks, chronic fatigue, physiological arousal, unpredictable triggers, nightmares, and volatile tempers. Simply analyzing the traumatic event isn't enough; we need embodied practices that help us reconnect with and regulate our physical responses.

Reclaiming Our Bodies: The Power of Cold Water Treatment

One surprisingly effective daily practice for building resilience against these overwhelming bodily sensations is cold water treatment. This could involve brief submersion in cold water (if accessible) or, more practically for most, ending your regular warm shower with a period of very cold water (around 30-60°F).

The beauty of this technique lies in its ability to safely simulate the physiological experience of a panic attack. By intentionally exposing yourself to the stress of cold, you create an opportunity to practice exerting control and returning to a state of calm.

Here's how to try it:

  1. Begin your normal warm shower.

  2. Gradually turn the temperature down until it feels noticeably cold and somewhat uncomfortable.

  3. Pause at that point.

  4. Mentally commit to staying under the cold water for a short duration, perhaps 10-15 seconds longer than your initial urge to get out.

  5. Focus on your breath and your ability to remain present despite the discomfort.

  6. After your chosen time, return the water to a warm temperature.

This practice, even in small increments, can be powerful. You're teaching your body and mind that you can experience intense physiological sensations, bear through them, and then recover. You're building a sense of stability within discomfort.

Studies suggest that aiming for a cumulative total of around 11 minutes of cold water exposure per week, spread across 3-4 sessions of 2-3 minutes each, can yield significant benefits. Beyond building resilience to stress, cold water immersion has been linked to improved immune and cardiovascular function, and even a sustained increase in dopamine, potentially boosting mood, motivation, and focus throughout the day. Importantly, unlike trauma-induced stress, cold water exposure doesn't typically lead to a significant spike in cortisol.

Consider starting small, perhaps with 15 seconds of fully cold water at the end of your shower each day, as one example. Pay attention to how your body responds. You might notice the initial shock, but then a sense of invigoration and a lasting feeling of calm. This practice becomes a tangible way to regain a sense of power over your body's responses to stress.

Unearthing Our Deeper Stories: Beyond the "Normal" Narrative

Often, when discussing trauma, people minimize their own experiences, stating they had a "normal" childhood or that their struggles aren't as severe as others. However, healing involves understanding the deeper currents of our personal stories, even the seemingly ordinary ones.

To begin exploring this, consider a seemingly simple image: your dining room table as a child. This space can reveal much about your family system – moments of connection and care, but also potential disconnection and unmet needs.

Think back to your childhood dining room. What were the typical dynamics? Were meals shared? What was the emotional atmosphere? Even a seemingly benign scenario, like a child regularly preparing their own meals due to working parents, can highlight a lack of attunement and unmet needs for connection and parental engagement.

Our stories are complex, often containing both love and loss, connection and disconnection. Slowing down to examine these nuances, even the seemingly "darker spaces" we might have ignored, can unlock profound insights into the roots of our present-day struggles.

As you delve into these memories, you might encounter uncomfortable emotions like sadness or shame. Offer yourself kindness and self-compassion. Engage in grounding activities like walking, making tea, or bilateral tapping to help regulate your body.

Remember, there's a reason why we might have disconnected from these deeper layers of our stories – they can feel subtle, and we might have developed ways to deny their impact. However, God is not surprised by any of it. He was present then and is with you now as you revisit these memories.

Many fear that truly being seen, with the full picture of our experiences, will lead to rejection. While others may turn away, God doesn't flinch. He welcomes us closer, into our bodies, into His embrace, and into connection with others. Trust that leaning into your story, with God's presence, is a path towards freedom and the deep healing He desires for you.

 

If you like the content, you can continue in a few different ways…

  • 1) See the outline below and check out other sections from the FFP course.

  • 2) Take the full small group course to your church community! The first course your church runs is free! Reach out to us here to learn how.

  • 3) Connect with a Share The Struggle Coach for one-on-one support. Let’s face it, some of us have tried kicking this thing, and we’ve had no luck. It’s time to start looking toward forms of support that can help us see and feel the beautiful life God has in store for us.

 

Moving Through Trauma

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Moving Through Trauma 〰️

Session 1

Session 2

Session 3

Session 4

Session 5

Session 6

Session 7

Session 8

 

Share The Struggle Courses

Share the Struggle Courses are topical expert led video courses to help you understand life’s greatest struggles and provide you with tools for navigating them. Moreover, STS courses create a space for you to connect with others struggling with similar things, experience belonging, and encounter God’s nearness in a place of wilderness in your life (pain, confusion, healing journey). Want to start a group at your church? Reach out to us here to learn how.

 

What Share The Struggle Believes

Here at Share The Struggle we believe Jesus is present with us in the middle of our pain and mess, and it is in that place that we often experience and encounter Jesus most deeply.

We understand the unique challenges faced by Christians dealing with mental health. Our mission is to bridge the gap between faith and mental health support, providing a platform where individuals can find resources, coaching support and guidance, all tailored to their spiritual life and emotional needs.

We invite you to explore our resources, share your journey, and find the support you need to overcome the struggles you face.

Austin Cavaliere
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Relationship with God