Even in my screwed up life, I don't think I've had ten traumas. Lots of really bad stuff, but not traumas. I think your therapist was out of line to ask for 10 traumas. Bad stuff is bad enough, without a trauma. Just my opinion, but I think I'd ask her for her definition of the word trauma. Perhaps hers is what those who never had a trauma which is: An emotional wound or shock often having long-lasting effects, or perhaps: Any physical damage to the body caused by violence, accident or fracture etc.
If she uses one of those as a definition, than i'm off the charts. Remembering just one major one is enough to give a person PTSD. Let alone 10.
Sorry. That number tossed me a curve ball.
For me, in a case like yours: I have to do the 5-4-3-2-1 game to bring myself back to the present quickly, then wait until the session and ask her what her definition of trauma is. This is a good thing to practice for later use as well.
The 5-4-3-2-1 game is based on the senses. Thus,
Visually, focus on the color of objects in your immediate environment (“it’s green,” “long and sharp” etc.) Keep your eyes open, and take note of where you are. Look for 5 colors in your immediate environment.
Tactility, do touch objects close to you and describe the experience in detail. Touch something cold, warm, or hot and describe the sensory experience. (4 objects)
Auditory, do focus on identifying the various sounds you’re hearing at the present time. (3 sounds)
Olfactory, do become aware of the various smells in your immediate environment. (2 scents)
Gustatory, do think back at something you recently tasted, or select something to eat and describe the taste. (1 taste)
Do use self-soothing approaches:
Talk to your self in a reassuring language, reminding your self of who you are, where you are, and where you’re going.
Say compassionate things to your self.
Think of the last time someone said something that you found inspiring and repeat it to yourself, now.
This works no matter where you are. But if you use it while driving, pull over to the side of the road.
Good luck
If she uses one of those as a definition, than i'm off the charts. Remembering just one major one is enough to give a person PTSD. Let alone 10.
Sorry. That number tossed me a curve ball.
For me, in a case like yours: I have to do the 5-4-3-2-1 game to bring myself back to the present quickly, then wait until the session and ask her what her definition of trauma is. This is a good thing to practice for later use as well.
The 5-4-3-2-1 game is based on the senses. Thus,
Visually, focus on the color of objects in your immediate environment (“it’s green,” “long and sharp” etc.) Keep your eyes open, and take note of where you are. Look for 5 colors in your immediate environment.
Tactility, do touch objects close to you and describe the experience in detail. Touch something cold, warm, or hot and describe the sensory experience. (4 objects)
Auditory, do focus on identifying the various sounds you’re hearing at the present time. (3 sounds)
Olfactory, do become aware of the various smells in your immediate environment. (2 scents)
Gustatory, do think back at something you recently tasted, or select something to eat and describe the taste. (1 taste)
Do use self-soothing approaches:
Talk to your self in a reassuring language, reminding your self of who you are, where you are, and where you’re going.
Say compassionate things to your self.
Think of the last time someone said something that you found inspiring and repeat it to yourself, now.
This works no matter where you are. But if you use it while driving, pull over to the side of the road.
Good luck
