How Trauma and Isolation Affect a Human’s Ability to Function in a Survival Situation
What is Trauma?
Trauma is the result of a psychological response to a threatening, overwhelming, or harmful event or situation. Trauma can affect anyone, regardless of age, gender, culture, or background. Trauma can be caused by a single event (such as a car crash or a shooting) or by repeated or prolonged exposure to stressful or adverse conditions (such as abuse, neglect, war, or poverty).
Trauma can have various effects on a person’s mind and body, such as:
Post-traumatic stress disorder (PTSD): PTSD is a condition that develops after experiencing or witnessing a traumatic event. PTSD is characterized by symptoms such as intrusive memories, nightmares, flashbacks, avoidance of reminders of the trauma, negative changes in mood and cognition, and increased arousal and reactivity. PTSD can impair a person’s ability to function in daily life and to cope with stress. According to the National Center for PTSD , about 28 percent of people who have witnessed a mass shooting develop PTSD.
Complex trauma: Complex trauma is a term that describes the impact of multiple or chronic traumatic experiences that occur within interpersonal relationships, especially during childhood or adolescence. Complex trauma can affect a person’s sense of self, attachment, emotion regulation, cognition, behavior, and health. Complex trauma can also increase the risk of developing other mental health problems, such as depression, anxiety, substance abuse, eating disorders, and personality disorders.
Dissociation: Dissociation is a psychological process that involves disconnecting from one’s thoughts, feelings, memories, sensations, or identity. Dissociation can be a coping mechanism to protect oneself from overwhelming trauma or stress. However, dissociation can also interfere with one’s sense of reality, memory, perception, and awareness. Dissociation can range from mild (such as daydreaming or zoning out) to severe (such as dissociative identity disorder or depersonalization/derealization disorder).
Somatic symptoms: Somatic symptoms are physical sensations or complaints that are related to psychological distress. Somatic symptoms can include pain, fatigue,
In addition to these symptoms, there are also:
Headaches, nausea, dizziness, etc.
Digestive problems, such as irritable bowel syndrome, constipation, diarrhea, etc.
Cardiovascular problems, such as palpitations, chest pain, high blood pressure, etc.
Respiratory problems, such as shortness of breath, asthma, etc.
Immune system problems, such as allergies, infections, inflammation, etc.
A person's quality of life and ability to function physically and socially can be affected by somatic symptoms. It is also possible for cultural factors to influence somatic symptoms, such as beliefs, expectations, and expressions of distress
.
What is Isolation?
Isolation is a state of being separated from others or having limited or no social contact. Isolation can be caused by external factors, such as living in a remote area, being quarantined, or being rejected or discriminated against by others. Isolation can also be caused by internal factors, such as feeling lonely, depressed, anxious, or ashamed.
The effects of isolation on a person's well-being and functioning can include:
Loneliness: Loneliness is a subjective feeling of being alone or lacking meaningful social connections. Loneliness can affect anyone, regardless of age, gender, culture, or background. Loneliness can have negative effects on a person’s mental health, such as increasing the risk of depression, anxiety, suicide, and cognitive decline. Loneliness can also have negative effects on a person’s physical health, such as weakening the immune system, increasing inflammation, and raising blood pressure.
Social withdrawal: Social withdrawal is a behavioral pattern of avoiding or reducing social interactions or activities. Social withdrawal can be a normal response to stress or trauma, as it allows a person to cope and recover. However, social withdrawal can also become a maladaptive habit that reinforces isolation and loneliness. Social withdrawal can impair a person’s social skills, self-esteem, and support network. Social withdrawal can also contribute to other mental health problems, such as depression, anxiety, Some other mental health problems that social withdrawal can contribute to are
Substance abuse, eating disorders, and self-harm.
Psychosis, paranoia, and schizophrenia.
How Trauma and Isolation Affect Survival
Survival situations are scenarios that pose a serious threat to a person’s life or well-being, such as natural disasters, violent attacks, or life-threatening accidents. When you're in a survival situation, you have to use your physical, mental, and emotional resources to survive.
Trauma and isolation can affect a person’s ability to function in a survival situation in various ways, such as:
Impairing cognitive functions: Trauma and isolation can affect a person’s attention, memory, learning, problem-solving, decision-making, and judgment. These cognitive functions are essential for assessing the situation, planning a course of action, executing the plan, and evaluating the outcomes. Trauma and isolation can impair these cognitive functions by causing confusion, distraction, forgetfulness, errors, biases, or irrationality.
Reducing motivation and resilience: Trauma and isolation can affect a person’s motivation and resilience, which are the psychological factors that drive a person to pursue their goals and overcome obstacles. Motivation and resilience are influenced by a person’s beliefs, values, emotions, and expectations. Trauma and isolation can reduce motivation and resilience by causing hopelessness, helplessness, apathy, guilt, shame, or fear.
Increasing stress and distress: Trauma and isolation can affect a person’s stress and distress levels, which are the physiological and psychological responses to perceived threats or challenges. Stress and distress can have adaptive or maladaptive effects on a person’s survival. Adaptive stress and distress can enhance a person’s alertness, performance,
The following are some adaptive effects of stress and distress:
Mobilizing energy, strength, and endurance.
Activating the fight-or-flight response, which prepares the body for action or escape.
By stimulating the release of endorphins, which are natural painkillers and mood boosters.
How to Cope with Trauma and Isolation in a Survival Situation
Trauma and isolation are common and normal reactions to survival situations. However, they can also interfere with a person’s ability to function and survive. Therefore, it is important to cope with trauma and isolation in a survival situation by using the following strategies:
Seek social support: Social support is one of the most effective ways to cope with trauma and isolation. Social support can provide a person with emotional comfort, practical assistance, information, advice, validation, and encouragement. Social support can also reduce the effects of loneliness, social withdrawal, and stress. Social support can come from various sources, such as family, friends, neighbors, co-survivors, professionals, or online communities.
Practice self-care: Self-care is the act of taking care of one’s physical, mental, and emotional needs. Self-care can help a person to cope with trauma and isolation by enhancing their well-being, functioning, and resilience. Self-care can include various activities, such as eating well, sleeping well,
Some other self-care activities are:
- Hydrating, exercising, and resting.
Meditating, breathing, and relaxing.
Expressing, processing, and regulating emotions.
Engaging in hobbies, interests, and passions.
Seeking help, therapy, or counseling.
Challenge negative thoughts: Negative thoughts are the distorted or irrational beliefs or interpretations that a person has about themselves, others, or the situation. Negative thoughts can affect a person’s mood, behavior, and coping. Negative thoughts can include self-blame, guilt, shame, hopelessness, helplessness, or fear. Challenging negative thoughts is the process of identifying, evaluating, and replacing them with more realistic or positive ones. Challenging negative thoughts can help a person to cope with trauma and isolation by improving their self-esteem, confidence, optimism, and motivation.
Focus on the present: Focusing on the present is the act of paying attention to what is happening in the here and now, rather than dwelling on the past or worrying about the future. Focusing on the present can help a person to cope with trauma and isolation by reducing the impact of intrusive memories, flashbacks, nightmares, or anxiety. Focusing on the present can also help a person to appreciate what they have, what they can do, and what they can control. Focusing on the present can be achieved by using mindfulness techniques, such as observing, describing, or accepting one’s sensations, thoughts, feelings, or actions.
Plan for the future: Planning for the future is the act of setting goals and making plans for achieving them. Planning for the future can help a person to cope with trauma and isolation by giving them a sense of direction, purpose, and hope. Planning for the future can also help a person to prepare for potential challenges or opportunities that may arise. Planning for the future can involve various steps, such as brainstorming,
Some self-care methods that someone in a survival situation could use to stay in a positive mindset are:
Practicing gratitude: Gratitude is the act of expressing or feeling appreciation for what one has or receives. Gratitude can help someone in a survival situation to stay in a positive mindset by enhancing their well-being, happiness, and satisfaction. Gratitude can also reduce the effects of stress, trauma, and isolation by shifting one’s focus from what is lacking or wrong to what is present or good. Practicing gratitude can be done by writing down or saying out loud what one is grateful for, such as their health, skills, resources, or support.
Affirming oneself: Affirming oneself is the act of stating or repeating positive statements or beliefs about oneself. Affirming oneself can help someone in a survival situation to stay in a positive mindset by boosting their self-esteem, confidence, and resilience. Affirming oneself can also counteract the effects of negative thoughts, trauma, and isolation by reinforcing one’s strengths, abilities, and worth. Affirming oneself can be done by writing down or saying out loud affirmations, such as “I am strong”, “I am capable”, or “I am worthy”.
Finding meaning: Finding meaning is the act of discovering or creating a sense of significance or purpose in one’s life or situation. Finding meaning can help someone in a survival situation to stay in a positive mindset by enhancing their motivation, hope, and growth. Finding meaning can also alleviate the effects of trauma, isolation, and suffering by providing a reason or a goal to live for. Finding meaning can be done by reflecting on or writing down what one values, cares about, or wants to achieve, such as their family, faith, or legacy.
How to Connect with Other Survivors of Trauma and Isolation
Trauma and isolation are common and normal reactions to stressful or adverse events, such as violence, abuse, accidents, disasters, or loss. However, they can also interfere with one’s well-being, functioning, and recovery. Therefore, it is important to connect with other survivors of trauma and isolation, who can provide support, understanding, and hope.
What are the Benefits of Connecting with Other Survivors?
Connecting with other survivors of trauma and isolation can have various benefits, such as:
Reducing the sense of loneliness, isolation, and stigma that many survivors feel
Sharing experiences, feelings, and coping strategies with others who can relate
Learning from others’ insights, perspectives, and resources
Receiving and giving emotional comfort, validation, and encouragement
Building social skills, self-esteem, and confidence
Enhancing motivation, resilience, and optimism
Finding meaning, purpose, and direction in life
How to Find and Join a Support Group?
A support group is a group of people who share a common experience or problem and who meet regularly to offer each other mutual support. Support groups can be peer-led or professionally-led. Support groups can be face-to-face or online. Support groups can be general or specific to a type of trauma or issue.
To find and join a support group that suits your needs and preferences, you can:
Contact your local Mental Health America affiliate , which can assist you in finding support groups in your area
Visit the National Mental Health Consumers’ Self-Help Group Clearinghouse , which maintains a directory of peer-run organizations that offer support groups and other services
Search online for support groups that focus on your type of trauma or issue, such as the Trauma Survivors Network , which offers peer support groups for survivors of traumatic injury
Join an online community or forum that connects survivors of trauma and isolation, such as the Mental Health America’s Inspire Community , which enables individuals to share their stories and receive support on various topics related to mental health
How to Make the Most of a Support Group?
To make the most of a support group, you can:
Choose a support group that matches your goals, expectations, and comfort level
Attend the support group regularly and participate actively
Respect the rules, norms, and boundaries of the support group
Be honest, open, and respectful with yourself and others
Listen attentively and empathetically to others’ experiences and feelings
Share your own experiences and feelings without fear of judgment or criticism
Ask for and offer feedback, advice, or resources when appropriate
Seek additional help or support if needed
Connecting with other survivors of trauma and isolation can be a helpful tool that can aid in your recovery. By joining a support group or an online community, you can find people who understand what you are going through and who can offer you support, hope, and growth. You are not alone in your journey. You can reach out to others who have been there and who can help you heal.
Conclusion
Survival situations are challenging and stressful events that can expose a person to trauma and isolation, which can have lasting effects on their well-being and functioning. Trauma and isolation can impair a person’s cognitive, emotional, and physical abilities, as well as their motivation, resilience, and stress levels. However, trauma and isolation can also be coped with by using various strategies, such as seeking social support, practicing self-care, challenging negative thoughts, focusing on the present, and planning for the future. By using these strategies, a person can enhance their survival skills and outcomes, as well as their recovery and growth. Trauma and isolation do not have to define a person’s life or destiny. A person can overcome them by connecting with themselves and others who can help them heal.
