Addiction is often a byproduct of trauma. After an intensely horrifying experience or sustained trauma, we can be left with feelings of shame, self-doubt, fear, anxiety, and more. Some events are so terrible they cause post-traumatic stress disorder (PTSD), which can affect the body, mind, and spirit and last for weeks, months, or even years.
If you have turned to substance abuse to deal with past trauma, there’s a better way. First, find an inpatient detox program. Detoxification can be dangerous without medical assistance. Quitting cold turkey can put extreme stress on the body, which could lead to difficulty breathing, heart attack, or stroke. An alcohol or opioid recovery center will have medical staff who can help you detox by managing your symptoms with medication and monitoring vitals. After detox, you can begin residential treatment. This treatment will offer protocols, including cognitive behavioral therapy, one-on-one counseling sessions, group therapy, and activities.
The activities can be a pleasant break in the day, but they can also aid in healing old wounds. One of the more effective programs is yoga. Yoga has long been used to help people maintain healthy lifestyles, but there are specific benefits that help women in post-trauma recovery.
Yoga and Trauma Recovery
Yoga is a series of movements meant to strengthen the body while increasing flexibility, blood flow, and oxygenation. For some, it’s a powerful and energetic workout. Others prefer slow and gentle yoga routines, taking their time to feel their breath and relax their minds. There are upsides to both practices.
Power yoga is good if you have excess energy you need to express. The constant flow of movement can distract racing thoughts while challenging muscles. There tends to be more correction from the instructor who wanders the room, however.
People who have suffered trauma, especially at the hands of another person, can be hypersensitive to triggers like touch, someone coming up behind them, unexpected noises, etc. That’s why counselors prefer trauma-informed yoga.
Trauma-informed Yoga
Trauma-informed yoga is a slower practice. The instructor makes any corrections to your form from the mat at the front of the room. They don’t crowd the participants or touch them without permission, being sensitive to what you might have experienced.
Slower yoga practices also have some psychological and physiological benefits for people who have suffered trauma. Slow yoga is:
Breath-focused: Slow yoga especially emphasizes the breath. The deep inhalation and exhalation cycle in each movement allows the fight-or-flight response to relax. The body and mind are linked. Your posture, breathing, and how you hold your head can affect your mood.
If your muscles are tight like you’re ready to run and your breath is shallow and quick, your body dumps epinephrine and other stress chemicals into your system so you have the means to fight or flee. The excess stress hormones increase the tension and can even cause a panic attack.
On the flip side, deep slow breathing tells the brain there is no danger to fight. You have the time and space to relax. Slow yoga can calm a panic attack and allow the body to return to normal.
Meditative: One of the more powerful forms of meditation for trauma victims is mindfulness. By concentrating on your breath and the rhythm of movement rather than letting your mind wander, you can be totally in the moment rather than reliving the past or fearing the future. This allows you to block out intrusive thoughts and slow your fight-or-flight response.
As you move, pay attention to any tightness in your muscles and stretch to loosen those areas. Breathe deep as you hold each position and see how oxygen flow increases flexibility. Pay careful attention to your form so the body stays in proper alignment to prevent strains and other injuries, though injuries are unlikely if you go slow.
Relaxing: It is difficult to fall asleep or perform daily functions when your body is tight and stiff. By relaxing into the stretch and using gentle motion to loosen tight muscles, your body will relax. You’ll increase your range of motion, prevent injuries, and be better able to fall asleep at the end of the day.
Conclusion
Whether you practice yoga at your women’s drug and alcohol treatment center, at a fitness center, or using a video at home, yoga is beneficial during the initial phases of detoxification, during treatment, and as a lifelong practice. It will help keep your body calm and your mind focused on the present moment.
If you have an instructor outside a women’s facility, let them know you’re dealing with trauma and tell them what triggers you need them to avoid (like unexpected touching). You don’t have to go into details about the trauma you’ve faced. Just help them understand how to help you through the practice without incident.
Have more questions about overcoming trauma and addiction? Contact our trauma-informed women’s recovery center in Idaho.