The Retraumatising Media
As the news broke that Russell Brand had been accused of rape and sexual assault, I found myself thinking about sexual abuse survivors everywhere and how it feels to see such a story across news outlets. How it feels if you have lived through sexual abuse, and you are going about your day and suddenly are confronted with that news.
There are survivors everywhere, some who have shared their stories and some that haven’t. Some that have processed the past, feel safe and able to live a life that feels meaningful to them, some that are not there yet and are continuing to live with active Post Traumatic Stress Disorder (PTSD) symptoms that make their life unmanageable. But how do survivors cope when they find their own stories mirrored in the media? Not only are they continuing to live with their own experiences but suddenly they find that they are vicariously then living through other people’s trauma.
This isn’t the first time that survivors have been exposed to stories just like their own across the news. As a trauma specialist I remember many clients talking to me about Operation Yewtree, the Jimmy Saville enquiry, and how distressing the material was to be exposed to when it directly correlated to their own experiences. They may not have experienced abuse at the hands of the person in the news, but their own experiences were being paralleled in these media stories.
Retraumatising stories are in the news daily. For any person who has lived through war they only have to switch on the news to possibly be exposed to triggering material. Or even the TV. We never know what people have lived through so we might start talking about something we have read or watched, and we are indirectly causing others distress. But it’s a conundrum in that we need to talk about trauma and sexual abuse. We need to allow survivors to tell their stories. And imagine how difficult it is for people who have experienced abuse to speak out and tell the world about their experiences.
So how can survivors who have processed the past or do not want to visit the past cope when they are confronted with similar stories to their own?
As a survivor how can you keep yourself safe and protect yourself from further indirect harm when you notice you are triggered by the media?
Perhaps you don’t identify as a survivor, but you are finding you are triggered by things around you, things that are out of your control. If you are noticing that you are feeling re-traumatised by things you are seeing or hearing, then you are not alone. Working as a psychologist specialising in trauma, I am here to tell you that there are some things you can do to help yourself. There are some simple steps you can take to safeguard yourself if you find you are triggered.
Top tips for dealing with trauma triggers
Distance
It may sound obvious but creating distance between you and the news may be helpful. Sometimes it helps to delete news apps off your phone (or certainly silence notifications). If you are on social media, can you take a step back for a while?
Tell the people closest to you that you do not want to engage in a narrative around the news that is triggering you. Some people find that once a news story has stopped being so widely reported on that they can return to reading the news regularly. I want to caveat this by saying that long term distance is not the most productive coping strategy as it can lead to avoidance which is one of the key symptoms that maintains the cycle of PTSD but in the context of getting through a particularly triggering time it can be beneficial.
Grounding
In my years of clinical experience as a trauma specialist, I would say that grounding has been the MOST important tool for clients to learn and use. Indeed, the first sessions of trauma therapy are based on creating grounding and stabilisation techniques. Grounding is about reconnecting your physical body to the present moment, and it can be done in many ways. Grounding can be helpful in stopping flashbacks and dissociation. It can also be used to help people after a distressing reliving moment.
In trauma therapy grounding using the five senses is very powerful. I am going to write a more detailed separate blog on grounding because it is so important for survivors but before then I will give you my top tips for grounding using your senses.
The simplest yet most effective grounding exercise is called 54321. I love this exercise as you can do it at anytime anywhere. Simply take some deep breaths and start to notice your surroundings. Bring your attention to:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 think you can taste
Doing an exercise like this will help quickly shift your focus into the present. I would recommend practicing this regularly until it becomes familiar. Some people find that writing 54321 on a piece of card and keeping it their purse or wallet helpful.
Self Care
Basic self-care is essential in maintaining stable mental health. Sometimes when people are triggered, they find that they begin to neglect self-care. There are many reasons this may happen, from shame to anger to avoidance. Trying to maintain basic self-care is crucial at a time when you may feel vulnerable. Maybe try the following self-care techniques to see if you find them beneficial:
Take a warm bath with essential oils
Think about the things that you value in life and build activities around that – for example if you love nature than can you increase your daily time outdoors or if like films then can you watch a movie with someone you care about.
Journal – just allow yourself to freely write down anything that comes to mind. You can allocate a specific amount of time that you will journal everyday.
Do exercise. Some people find that strenuous exercise that gets their heart pumping feels most beneficial. For other people some slow yoga where they tune into their breath is better. Maybe even try a short walk in nature? Do what is right for you.
Cook your favourite food. Try to be present when you are cooking and allow yourself to tune into the way your body feels, noticing the smells and sounds around you.
Check in on your sleep – are you getting enough? Or are you oversleeping? Simple things like having a set bedtime and wake up time can be incredibly beneficial. And reduce or ideally eliminate screen time an hour before bed.
If any of your traumatic experiences are in any way linked to any of the suggestions I have given for self-care then please avoid trying them. There are lots of different self-care routines you can try out but the most important thing is that you find something that makes you feel calm, safe and soothed.
Reach Out
Do you have someone you can trust that you can share your difficulties with? You may find that sharing your distress with someone you trust is enough to reduce your distress. However, if you feel unable to do this then you may want to reach out to specialist support services. Organisations like The Survivors Trust and SafeLine provide free helpline services that you may find helpful.
Psychological Support
If you have experienced a traumatic event or events in the past and they are continuing to cause you distress, then you may want to consider accessing some psychological support. One way to access psychological support is through talking to your GP who can refer you to your local NHS mental health service. However, depending on the area you live in, there can be a long wait for treatment.
If you are at the stage that you want some support now, then you can access private psychological support. It is important that the person you decide to work with specialises in working with abuse survivors and trauma. You will also want to make sure they are accredited with a regulatory body such as the HCPC, UKCP or BABCP.
Talking Trauma can offer specialist psychological support for trauma survivors in person or online and an initial consultation can be booked here.
Alternatively you could look for support on the following websites:
Psychology Today
Counselling Directory
As a trauma specialist I know how important it is that you feel comfortable with your therapist before committing to ongoing sessions. I always suggest asking if you can have an initial consultation to see how you feel talking to them.
It can feel overwhelming to take the first steps towards healing but with specialist trauma therapy you can begin to process the past and move towards a future you want and deserve.
