Creating a Tool Box:

Tools for managing trauma &

Post Traumatic Stress Symptoms

Capacity Building Workshop #1

Welcome!
We are pleased to have you at The Laurel Centres Capacity Building Workshop series one
through six. With these workshops we hope to provide you with information on trauma, and
Post Traumatic Stress responses. As well, some of the impacts of trauma and ways to safely
cope with the arousal of trauma symptoms will be explored.
Model: 3 Stages of Healing
We would like to take this opportunity to remind you that this is not group counselling. These
workshops are designed to provide information and a safe place to practice some exercises,
tools and strategies. This means we would ask you not to speak about your specific trauma
experiences or story. We do recognize that most participants of the workshops are
experiencing the impact of trauma and we would like to provide you with some basic tools to
assist you in coping with and managing trauma symptoms.
The Laurel Centre uses a trauma sensitive model of healing and follows 3 stages of healing.
These stages are:
1. Establishment of Safety

No other work can take place without safety

This stage is ongoing

Referring to safety mentally, physically, emotionally, spiritually and in relationships

2. Remembrance & Mourning

Exploring the abuse story and its impact on the present

Grieving and mourning losses

3. Reconnecting & Moving On

Increase sense of power & control in present life

Envision a different future

Reconnecting with self and others in relationship

These workshops are designed to assist participants in establishing some emotional,

physical, intellectual and spiritual SAFETY by learning how to manage and cope with trauma
symptoms in safer and healthy ways. It is our hope that as you learn, participate, and
practice this will equip you with tools and strategies for coping with trauma symptoms. It
takes courage to pursue a journey towards healing and wholeness and be responsible for
your healing process. We are glad you have taken this step.
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About Anchors
Anchors help us to create opportunities to shift our focus away from distressing
feelings or memories to positive, present day experiences and feelings.
You can choose certain objects that you associate with pleasant or safe present-day
experiences and allow them to become anchors for re-grounding you into your adult
self. For example, you may have a scarf, rock, piece of fabric, favorite sweater or some
other object that always gives you a good feeling when you touch it.
You can create special anchors as part of your healing process by holding them when
you are having a relaxed imagery journey through your safe place or by meditating
with them in your hand. The possibilities are endless; the fundamental goal is to give
yourself something that you can touch to bring yourself back into an aware/present
state of mind when feelings need to be contained rather than acted out.
Which anchors work for you?
While certain Objects can be a source of comfort or inspiration, different kinds of
anchors can also facilitate positive experiences. Other anchor sources could include
the other senses, such as Fragrances, Song Lyrics or Visual Images.
Take some time to identify your own personal anchors, which are associated with a
feeling of relaxation or calm.
To serve as a helpful reminder you might like to jot some down here:

1.________________________________________________________________
2. ________________________________________________________________
3. ________________________________________________________________
4. ________________________________________________________________
5. ________________________________________________________________

What is Trauma?
Trauma occurs when a person is faced with a situation that is experienced as life threatening.
Traumatic experiences can include things such as accidents, dental or medical surgeries.
(Can you name any other traumatic incidents?)
Haskell defines trauma as an event that continues to exert negative effects on thinking,
feelings, and behavior long after the event is in the past.
Traumatic experiences involve several responses:
* Intense fear & feelings of helplessness to exert control over the ones life
* The usual defense function of the brain is to fight or take flight. This normal defense to
danger is not typically activated in survivors.
* Coping Behaviors: These are the survivors attempt at adapting when the automatic fight or
flight response will not work for them.
(Some of the coping responses learned, range from dissociating, numbness or
disconnecting from others, to compulsive shopping/gambling/sex, or alcohol/drugs to cope
with the overwhelming feelings or thoughts.)
ALL coping behaviors are a survivors way of dealing with unmanageable trauma, that in the
moment they were powerless to handle. When these coping strategies become patterns they
can have long term consequences. They affect the perception, feelings and behavior of an
individual.
The central nervous system reacts to trauma by being in a constant state of activation
caused by the triggers or flashbacks and the resulting coping patterns are the ways that
survivors deal with this activation. When individuals are activated the central nervous system
remains primed, anticipating any potential danger.
You might feel highly alert to your surroundings, noticing everything or the opposite, you may
be avoidant and numb and unaware of your surroundings. Both responses are normal to
being activated. Responses are unique to each individual and carry different consequences
depending on the situation the person is in. (Exs)
Usually when people are in this activated state they act first and think second. So sometimes
an individual may not remember what they said or did or a person may recall doing
something so out of character and think afterwards why did I do that?
Self Care Exercise
It is common for survivors to experience flashbacks or triggers connected to the early
trauma in their day to day living experience.
*A flashback is a memory of a traumatic incident that may be whole or only partially
remembered in fragments.

*When someone is triggered they are experiencing a reaction to a certain stimuli that
results in a feeling or thought. Usually these feelings or thoughts are intense and
overwhelming for the individual.

Grounding Strategies
What is Grounding?
Grounding is a technique that is used to detach oneself from overwhelming emotional pain. It is a
process that assists in distracting oneself from our inner turmoil to the external world. We can
learn to refocus our awareness off of our emotional pain and onto more calming and safe things.
Why do grounding?
Grounding assists us in reconnecting to our bodies and to the present moment. Many people who
have experiences trauma and cope by using substances become overwhelmed (emotionally,
memories) or number (dissociation). Grounding can assist in finding a balance between the two:
we can remain present in the moment AND are able to experience a certain level of pain with a
sense of safety.
Common Guidelines
-Grounding can be done anytime, anyplace, anywhere and nobody has to know.
-Use grounding when you are faced with a trigger, overwhelmed, or having a craving or
when your emotional intensity rises above 6 (on a 0-10 scale).
-Keep your eyes open, be aware of your surroundings, and stay present.
-Rate your mood before and after grounding. Rate your emotional intensity from 0-10 (10
being extreme pain). This will help evaluate if it worked.
-No talking about negative feelings or experiences, you are distracting from this. Focus on
positive feelings and experiences.
-Stay neutral, avoid judgments in this process.
-Focus on the present, not the past or the future.
Mental Grounding Strategies:
-Describe your environment in detail using all of your senses. Identify colors, smells,
shapes, sounds, textures, temperatures and so on. For example, if you are walking identify the
colors of the clothes people are wearing, what you smell, what you see, the trees around you, the
color of the grass, the feel of the grass.
-Play the categories game with yourself. Think of ice cream flavors, colors of the
rainbow, favorite songs, cities of Canada
-Imagine. Imagine your safe place, a safe symbol, a remote-turn down the volume (intensity of
your feelings, change channels, change pictures), visualize an intensity dial, box containment.

-Say a safety statement. My name is __________; I am safe right now. I am in the present and
not the past. I am at ___________; the date is _________, I am ______ years old.
-Count to ten or say the alphabet backwards.

Physical Grounding:
-Run cool or warm water on your hands.
-Touch various objects around you. Use rocks, pens, your chair etc. be aware of the textures,
colors, smells, sensations, weight and so on.
- Do jumping jacks.
-Stretch. Reach to the sky as high as you can and release. Touch your toes, move you head
around.
-Eat something. Describe the flavors; be aware of the different tastes.
-Focus on your breathing. Inhale through the nose and out through the mouth. Count your
breaths; focus on pulling in your breath all the way to your stomach.
Soothing Grounding Strategies:
-State positive affirmations. List positive qualities about yourself; ask your therapist to assist
is you need.
-Think of your favorites. Movies, ice cream, chocolate, day of the year, season, music, food
etc.
-Have a photograph of the people you care about.
-Read inspirational quotes, songs and poems. These can help you feel more connected and
refocused.
-Plan a safe treat. Cook your favorite meal, go eat at your favorite restaurant, have a hot bath,
have a cup of tea.
-Say coping statements. I can handle this. This too shall pass.
Things to consider:
-Grounding takes practice, practice, practice. It does work!!
-Try grounding for a longer period of time.
-Identify which grounding technique you prefer, physical, mental or soothing.
-Be aware of your body, identify triggers early on.
-Make a grounding audio tape.
-Think about why grounding works, it help you focus on the external rather than the
internal.
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-Keep trying, have faith!

-There are MANY ways to ground yourself. List other ways you can ground yourself
using mental physical and soothing techniques.

Self-Care Ideas for When Im Feeling Overwhelmed:

Light a candle/Soft light

Stop and notice what is good

Hug a pillow

Clean out a closet

Wrap up in a blanket

Make a cup of tea

Music

Listen to the rain

Call a friend

Watch a sunrise

Shower/Bathe

Play

Journal

Sing

Just sit

Write a poem

Draw/Sketch

Doodle

Read

Popcorn

Sleep

Laugh at myself

Start/Stop something

Write a letter

Grounding

Drink a cup of cocoa

Deep breathing

Have an early night

Positive self-talk

Listen to a story

Affirmations

Play on the computer

Make a to do list

Go for a walk/run/bike ride

Watch a movie/TV

Cry

Change your environment

Bake

Go to a meeting

Cook myself a nice meal

Seek positive support

Watch the sunset

Meditate

Plant a garden

Pray

Make a list of your good qualities

Yoga

Dance around your room

Stretching exercises

Cuddle with your Pets/Children

Resources

Crisis Stabilization Unit (24 Hours)

946-9109
Klinic Crisis Line (24 Hours)
786-8686
1-888-322-3019
Health Science Centre- Emergency Psychealth
787-3167
Seneca Help Line (Mental Health)
942-9276
Main St Project: 24 Drop In & Detox Program
982-8245
Emergency Shelter: Womens Services
946-9402
Osborne House
942-3052
1-877-977-0007
Health Links (24 Hour Information Service)
Staffed by nurses to answer questions related to health .

788-8200