Ernest Hemingway once wrote, “The world breaks everyone and afterwards some grow strong at the broken places.” This is a poetic expression of a psychologically researched based concept known as Post Traumatic Growth developed by clinical psychologists, Dr. Richard Tedeschi and Dr. Lawrence Calhoun outlined in their seminal book, Post Traumatic Growth.
At a deeper level, Post Traumatic Growth is not just our ability to bounce back from adversity but the process by which our brain rewires itself to find new strengths, deeper meaning, and an increased level of resilience after trauma through a process defined as neuroplasticity – the brain and nervous system’s ability to rewire itself through experience.
The Key to Overcoming Trauma for Good
Growth Experiences Are The Norm, Not The Exception
The concept of Post Traumatic Growth does not disregard the negative impact of trauma or invalidate the suffering it causes. Instead, it reveals the resilience and increased capacities that recovering from trauma can generate. In fact, the research shows us that reports of growth experiences after traumatic events far outweigh reports of psychiatric disorders.
As someone who works daily helping individuals recover from trauma, I am aware how easy it is for my clients to experience shame. As a result of this, I was somewhat apprehensive of expressing that growth experiences are the norm rather than the exception due to the fact some of my clients have been struggling to overcome trauma’s impact for years and decades. If you fall into this category, I do not want you to fall into a shame spiral by comparing yourself to others who may be farther along in their healing journey.
You Are Capable of Growth
The chief reason you are continuing to struggle is not due to any personal flaw or defect but rather it stems from a lack of resources. Perhaps, you have been plodding along in traditional talk therapy, which will not create the necessary neuroplastic changes for true transformation.
You may lack emotionally secure relationships that are essential for healing. Or you may currently be in an environment that is physically or emotionally unsafe causing you to remain stuck in chronic survival responses blocking access to your innate healing capacities.
Whatever the reason, it is not because you are not capable of healing or growth; this I assure you. Our brains are unbelievably adaptive. When we face trauma, the brain engages in a dynamic interplay of neurochemical and structural changes, many of which are negative.
The resilience in overcoming these changes is the foundation for Post Traumatic Growth. There are five domains outlined in the Post Traumatic Growth model.
Below I will enumerate each of them along with how they are negatively impacted by trauma, as well as specific activities you can engage in that will generate neuroplasticity in each of these areas and expedite your Post Traumatic Growth.
5 Domains of Post-Traumatic Growth:
- Personal Strength
- Appreciation for Life
- Improved Relationships
- New Possibilities
- Spiritual Growth
Personal Strength
The first of these areas is our Personal Strength. This consists of one’s resiliency, self-reliance, confidence, authenticity, humility and development of a meaningful narrative. Traumatic events often create a freeze state biologically due to a sense of helplessness or aloneness.
The result is a diminishment of our sense of personal strength. Moreover, an individual will often experience a sense of shame at having been overwhelmed by the event or having to submit in the case of assault or abuse.
The way to begin to regain a sense of empowerment and generate neuroplasticity begins by challenging oneself mentally or physically. In a physical context, a person may train for a race, such as a 5k, half-marathon or triathlon.
Attending psychotherapy to process the trauma requires one to challenge and overcome the dysregulating states that resulted in having to dissociate from overwhelm and powerlessness. Learning a new cognitive skill or taking lessons or training in something that is mentally challenging is another way to increase a sense of empowerment.
Engaging in these type of activities promotes the release of Brain Derived Neurotrophic Factor (BDNF). BDNF is a protein that supports the health of existing neurons and promotes the growth and differentiation of new neurons and synapses. It enhances cognitive function and the generation of neurogenesis – the brain’s ability to create new cells.
Appreciation For Life
The second domain of Post Traumatic Growth is Appreciation for Life. This entails gratitude, altruism, a clear sense of priorities, and thankfulness for what is good in life. Trauma’s high jacking of the amygdala and defense responses leads to an increased negative bias in what the brain orients and attends to. It is difficult to open up to life and focus on the positive aspects of one’s environment when you are in chronic defenses. There is truth to the adage, “What you focus on determines how you feel.”
The means of creating neuroplasticity in this area is through a consistent mindfulness practice and graded exposure to feared stimulus. By observing body responses and tracking them one can gain a sense of mastery over these somatic sensations as they move through the nervous system and release.
Doing so allows a person to gain a greater level of control over the amygdala’s reactivity thereby decreasing the survival responses it initiates when a trauma trigger is detected.
Lastly, engaging in a somatic gratitude practice can begin rewiring the amygdala to focus on more positive aspects of one’s environment resulting in an increased level of positive emotions. Research has shown positive neuroplastic changes in the amygdala after only three weeks of this practice.
Furthermore, studies have shown positive emotions not only increase our mood but are necessary ingredients for unlocking our creativity. The result of all this is an increase Appreciation for Life.
Improved Relationships
The third domain of Post Traumatic Growth is Improved Relationships. Post Traumatic Growth can contribute to an increased sense of belonging, emotional vulnerability, empathy, and stronger emotional bonds. In trauma therapy, we have two primary classifications of trauma.
The first of these is referred to as Type 1: single-incident traumas, such as assaults, accidents, and natural disasters.
The second is denoted as Type 2: recurrent, chronic, and typically relational. The former results in traditional PTSD. The latter is the cause of what is known as complex PTSD.
As anyone who has experienced complex PTSD can attest it can be extremely damaging and disruptive to developing a healthy, long-term relationship. This type of trauma primarily stems from chronic neglect or various forms of abuse, such as physical, emotional, verbal, and sexual during childhood or adolescence.
Moreover, the person responsible for the abuse or neglect was the person who should have provided protection and security for the child. This creates a deep relational wound.
The means for generating neuroplastic changes in this area begins with participating in activities that promote social bonding, such as spending quality time with a loved one or emotionally safe person, practicing empathy skills, or joining in group activities.
These behaviors release the hormone oxytocin, which is often referred to as the ‘love or bonding’ hormone. This hormone strengthens the neural connections associated with social bonding and trust. Furthermore, social interactions can release endorphins and serotonin contributing to a sense of well-being and feelings of internal safety and ease. These are the neurochemicals of secure emotional attachments.
New Possibilities
The fourth domain is defined as New Possibilities. This encompasses the development of new interests, new perspectives, adaptability, and openness to new ways of living and working. Growth in this area includes an increase in cognitive flexibility. We are all prone to evolving habitual ways of thinking and perceiving that can be somewhat limiting at times.
Moreover, the brain is an expectancy generator, which can be useful the majority of the time but confining in other ways. Going through a trauma or crisis can disrupt the status quo allowing for the possibility of change.
Trauma can cause severe limitations in a person’s life. Due to overactivation of the amygdala, everything can start to appear threatening. Many individuals begin to increasingly isolate themselves to avoid triggers or potential threats.
Again, trauma survivors often shift their way of life from approach goals to avoidant goals; rather than pursuing passion and purpose, the strategy becomes avoiding pain or danger. The result of this is a diminishment or termination of new possibilities in life.
Positive neuroplastic growth in this area stems from exploring new interests and challenging yourself cognitively, which stimulates neurogenesis.
Furthermore, engaging in these behaviors activates the hippocampus, which enhances memory and increases cognitive flexibility. The increase in cognitive abilities also contributes to New Possibilities as well.
Spiritual Growth
The fifth and final domain of Post Traumatic Growth is Spiritual Growth. This area entails generating deeper developed and meaningful beliefs and philosophies of life, an increased level of awareness or consciousness, a more profound faith, and a more clearly defined life purpose.
Many of the spiritual beliefs, philosophies, and worldviews individuals hold are the result of tradition or handed down cultural and familial beliefs. Few individuals have done the difficult work of evaluating their belief systems for what truly hold value and truth.
Traumas of all types can call these into question. For some, faith is shattered and results in disillusionment and despair.
Others attempt to duct tape back together their previously held beliefs, which is a form of denial. If you break down most individuals view of The Divine, God, Higher Power, The Universe it has not been thought out or tested sufficiently in reality.
As a result, it will not be an adequate resource to assist you in surviving and recovering from trauma. Furthermore, the loss of faith in the benevolence of the Universe will be an additional loss and casualty of the trauma.
The Courage to Go Deeper
When I sit with a couple whose eight-month-old baby just died, the woman who was sexually assaulted by someone she trusted, or the spouse whose partner left them for their best friend, platitudes, Bible verses, and philosophical answers to the problem of evil and suffering do little to nothing to help them.
They need a spirituality that runs much deeper and doesn’t deny the painful reality they are experiencing. Moreover, attempting to answer the WHY when there actually isn’t a satisfactory answer in many cases can leave a person feeling abandoned or insulted.
If you told this pair, “Everything happens for a reason,” they would rightfully punch you in the face or walk out. I gave up on the WHY’s a long time ago and learned to help my clients with the WHATS AND HOWS – What are my options, and how am I going to respond to this event?
Having the courage to reevaluate your belief system and worldview, and not run from the hard questions, the inconsistencies, and the disappointment when what you thought you believed turned out to be insufficient to address the current crisis, takes a tremendous degree of courage.
From Suffering to Meaning
However, for the brave who dare to undergo the journey, there is a much deeper and more substantive spirituality on the other side. Ascending these heights can be perilous so I recommend a guide or Sherpa in climbing language.
A good spiritual director can be invaluable. I recommend someone who is non-directive and can make space for all of your thoughts and emotions, providing support but not having an agenda. Spend time engaging in practices that encourage introspection and reflection, such as reading, journaling, and meditation.
These activities can generate neuroplastic changes in the prefrontal cortex that can expand your capacity for exploring spiritual and existential questions. Victor Frankl’s work, Man’s Search for Meaning, exhibits how suffering can lead to a place of deep meaning that no other way can offer. This is not to discount the pain and grief created by trauma but to encourage that it need not be the end of the story.
To review, the four neurological causes of Post Traumatic Growth are:
- Neuroplasticity
- Neurogenesis
- Amygdala Modification
- Prefrontal Cortex Expansion
Post Traumatic Growth is not a cognitive trick but a profound neurological transformation that can greatly enhance one’s life. As human beings, we are not only resilient but are neurologically wired for growth and actualization.
Both benefit finding and cognitive restructuring, or reframing, are linked to neurotransmitter activity; the neurotransmitters dopamine, serotonin, and endorphins reward us when we find meaning and shift our perspective.
I will end with a few caveats in relation to Post Traumatic Growth:
- Post Traumatic Growth occurs in the context of suffering. A focus on growth should not come at the expense of empathy for the pain and suffering of trauma survivors.
- Trauma is not necessary for growth; people can make transformational changes without trauma.
- In no way am I suggesting trauma is good.
- Post Traumatic Growth is neither universal or inevitable. A significant number of people experience little or no growth and need support.
As the work of Victor Frankel asserts in his work, Man’s Search for Meaning, the last great human freedom you cannot take from a person is their right to choose their response. You may not have had a choice when it came to experiencing abuse, assault, or natural disaster, but you get to choose your response.
Making the choice to take steps towards Post Traumatic Growth is an act of courage, grit, and resilience. Even though the first step begins with you, it is not a journey to undergo alone. Endeavor towards acquiring as many compassionate and supportive individuals on your team as possible.
Please feel free to contact us anytime if you would like more information regarding this topic or to inquire about how we could be a resource for your recovery and growth through Trauma Therapy at Hawkins Counseling.
