How to treat myself for Vicarious Traumatization

Treating oneself for vicarious traumatization involves techniques similar to those used in addressing direct trauma. A key approach is:

1. Recognition and Narrative Retelling: It's crucial to repeatedly recognize the traumatic or fearful event in detail. This helps in diminishing the physiological response to the trauma, reducing its impact on the mind and body. This step involves clearing away the strong, negative association with the traumatic events 1.

2. Creating New Associations: Beyond diminishing the old response, forming new, positive associations is essential. This involves relearning or creating new narratives that replace the traumatic memories with positive experiences. Cognitive-behavioral therapy can assist in this process by helping to build non-traumatic associations with past experiences, enabling individuals to connect positive emotions and actions back to the initial traumatic event 1.

Engaging with a therapist who understands these processes can facilitate these transformations and help the brain to wire these new, positive experiences effectively.

Besides the technique of narrative retelling to manage vicarious traumatization, several other therapies and methods may help:

1. Cognitive Behavioral Therapy (CBT): This involves changing thought patterns to alter emotional states and behaviors. It is effective in managing anxiety and depression by addressing the cognitive distortions associated with traumatic experiences 1.

2. Prolonged Exposure Therapy: In this therapy, individuals repeatedly recount their traumatic experiences in a controlled environment, which helps in reducing the emotional response to these memories over time. This method aids in diminishing the physiological anxiety responses tied to trauma 1.

3. Cognitive Processing Therapy (CPT): This approach focuses on changing the way a person thinks about trauma to shift how they feel about it. By analyzing and restructuring their understanding and interpretation of the traumatic event, individuals can modify their emotions and reactions 1.

These therapies work by affecting the neural circuits involved in fear and trauma, helping to form new, positive associations and reducing negative emotional responses. Seeking help from trained professionals experienced in these methods is highly recommended for effective treatment.

If you're presently in therapy but also interested in additional coping strategies to help process your experiences, there are several self-help techniques that can be beneficial when used alongside professional guidance:

1. Journaling: Writing about your experiences, emotions, and thoughts can aid in gaining clarity, self-expression, and tracking progress over time.

2. Mindfulness and Relaxation Techniques: Practicing mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help you stay present and manage stress, aiding in anxiety reduction.

3. Physical Activity: Engaging in regular physical exercise, such as walking, jogging, or yoga, can help regulate mood and reduce stress.

4. Engage in Creative Activities: Art, music, or any creative hobby can serve as a therapeutic outlet for self-expression and emotional processing.

5. Seek Social Support: Connecting with friends, family, or a support group can foster a sense of community and provide opportunities for sharing experiences as well as receiving empathy and understanding.

These suggestions are meant to complement your existing therapy, so it's important to discuss any new methods or strategies with your therapist to ensure they align with your overall therapeutic goals.