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Using Writing Exercises & 'Tuning Your Emotional Antenna'
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In the last section, we discussed depression and its various
manifestations when linked to PTSD: behavioral depression, learned
helplessness, repressed anger, and loss and grief.
I have found that many clients view the expression, "Getting in touch
with your feelings" disdainfully or silly. Some have even said, "feelings
are what west coast freaks talk about in guitar circles!" Have
you found, like I, that many PTSD clients cannot differentiate between a "thought" and
an "emotion" or "feeling"?
In this section, we
will examine ways for a client to better understand his or her emotions via feeling
awareness, thoughts vs. feelings, and writing out the trauma. We
will examine PTSD and its relation to abuse and trauma of a robbery.
3 Ways for Clients to Better Understand Their Emotions
♦ #1 Feeling Awareness
The first issue in understanding emotional effects of trauma is feeling
was a PTSD client of mine whose alcoholic mother used to beat him regularly. Stan
once stated, "This might sound stupid coming from a
50-year-old man, but I don’t know what to say when you ask me about my
feelings. My mother used to beat me a lot, and she was
always too drunk to take me to the doctor when I was sick. How did I
feel about that? Sometimes, I can’t remember how I felt, or even
if I felt at all. I don’t even know what to call it when I do remember."
Stan was most likely punished for showing his emotions, his
brain had learned to shut them off to the point that he could
not even identify his feelings almost fifty years later. In
recovering from trauma, I believe it is essential that a client understand
just how their emotions are playing a role in their lives. This of
course begins with feeling awareness.
♦ Technique: Tuning Your Emotional Antenna
To help Stan become aware of his emotions, I suggested he
try the "Tuning your Emotional Antenna" exercise.
asked Stan to complete the following techniques to help him be more aware of
his feelings throughout the day:
- Quiet your body—or move it. I stated to Stan, "The
most commonly prescribed methods for getting in touch with your feelings
involve getting inside yourself by sitting still for a
few minutes, meditating, or practicing muscle relaxation. However,
if you suffer from bouts of extreme physical tension and
anxiety, sitting still or meditating can be agitating rather than soothing. Therefore,
you may choose to "quiet" you body by moving
it through exercise, dance, or physical labor.
- Ask yourself, "What am I feeling?" Don’t
expect to know right away; give yourself some time to discover your feelings. Also
recognize, and indeed expect, that you may be feeling more than one emotion.
Once Stan had completed the exercise over the course of a few sessions, Stan
stated, "I am starting to understand, now. I’m more
in touch with what I’m feeling throughout the day than I ever was before. Sometimes
I can say to myself I feel good, or I feel pissed off!" As you
can see, by quieting down the white noise, Stan could focus more
clearly on the internal happenings of his mind.
♦ #2 Thoughts vs. Feelings
The second aspect of emotional comprehension is clarifying
for the client the difference between a thought and a feeling. I have
found, probably like you, that many clients mistake thoughts for feelings. Kara
had survived an armed robbery of her apartment and had trouble differentiating
between a thought and a feeling.
When I asked her about what she felt
when the burglars had held her at gunpoint, she said, "I
feel like I should have gotten a deadbolt on my door." I
explained to Kara that statements that start out, "I should have…" are
not feelings, but thoughts. Think about your PTSD client. Can
they tell the difference between a thought and a feeling?
♦ Technique: Distinguishing Thought and Feeling
To help Kara learn to distinguish between a thought and a feeling, I suggested
she try the "Distinguishing Thought and Feeling" exercise. I
asked Kara to carry around a small notebook for one week. Every two
or three hours, I told her to jot down three things on the left side
of the paper:
1. The time,
2. Her thoughts, and
3. The feelings she was having.
On the right hand side, I asked her to indicate whether
what she was experiencing was a thought or a feeling. I
also asked her to be specific about what kind of feeling
she was experiencing. Kara wrote in her notebook that at 10:00 she
was angry at herself for staying up too late the night before,
which she listed correctly as a feeling. At 12:00 she stated that one
of her coworkers was probably angry at her for what she
said about him the day before. This she correctly listed as a thought.
3:00, she stated that she should probably try harder at work, which she correctly
listed as a thought. As you can clearly see, through
her participation in this exercise, Kara could more easily understand the
difference between a thought and a feeling.
♦ #3 Writing out the Trauma
In addition to feeling awareness and thoughts vs. feelings, the third
step I use in PTSD feeling comprehension is remembering the trauma. To
identify the feelings and how they relate to the client’s life and
their trauma, it is important for the client to recall a detailed description
of the traumatic event.
By recreating the crisis, feelings and emotions
might arise in the client that can be effectively addressed. I ask
my PTSD clients to list what happened immediately before, during,
and after their trauma. I then ask him or her to write his
or her description with as much detail as possible.
example, if they were in combat and describing a traumatic battle, I ask
them to mention the temperature and terrain, the weapons or other objects
they were carrying. Then, as the description becomes more physically
detailed, I ask my clients to describe their thoughts and feelings as the
also asked them to describe what others thought or felt
about what was happening. Even if he or she could only make conjecture
about the thoughts of those around them, I encourage the client to write
that down as well. This exercise is designed to allow the client the
opportunity to encounter their trauma willingly and to address the emotional
concerns associated with it.
In this section, we discussed ways for a client to better understand
his or her emotions: feeling awareness, thoughts vs. feelings, and writing
out the trauma.
In the next section, we will examine survivor guilt and
other self-destructive behaviors arising from it such as: self-mutilation,
substance addiction, and eating disorders.
What are three ways for a client to better understand his or her emotions? To select and enter your answer go to .