The trouble with trauma and mindfulness
Mindfulness encompasses practices and ideas that have to do with being in the present moment. It does not mean being completely zen or free from your thoughts, but rather, it can be thought of as a process of inviting gentle awareness to your current experience.
Mindfulness can be an important strategy for coping with traumatic stress. However, it is not without its risks. If you have a trauma history and you’ve tried mindfulness with some difficulty, you are not alone! Myself, I practice mindfulness regularly, but I have to be very aware of how, when, and where I do it. It is not one-size-fits-all.
If you’re wondering how mindfulness, a seemingly innocuous and harmless practice, can be challenging or harmful for trauma survivors, read on.
For survivors of trauma, mindfulness practices can trigger an emotional storm.
Why are we having this conversation?
Mindfulness has become commonplace, making its way into homes, apps, schools, books, therapy rooms, podcasts, and of course, our minds. Though it is an Eastern practice, it has been disseminated into Western consciousness through (predominantly white) authors, clinicians, and popular figures. Like many psychological strategies and interventions, it was not made with trauma survivors in mind. This is not necessarily intentional and definitely not a malicious act, but more so a result of the fact that our knowledge of trauma is still relatively new. So, mindfulness requires some trauma-sensitive modifications in order to be a safe, tolerable practice for all.
Here is a quote from the author of Trauma Sensitive Mindfulness, David Treleaven:
“The need for trauma-sensitive mindfulness is a reflection of both odds and statistics. Over the past decade, mindfulness has exploded in popularity … At the same time, the prevalence of trauma is extraordinarily high. The majority of us … will be exposed to at least some type of traumatic event in our lifetime, and some of us will develop debilitating symptoms in its aftermath.”
David explains how trauma survivors can experience worsening symptoms when they engage in mindfulness practices that draw attention to their inner experiences. For survivors, these inner experiences can be distressing and triggering. Painful emotions, sensations, memories, and thoughts can arise and send us out of our window of tolerance.
What might show up for trauma survivors during mindfulness practices?
Survivors might find that mindfulness…
Brings attention to sounds, smells, or sights associated with traumatic
experiences
Invites images and physical sensations related to trauma
Brings up self-critical behaviour (turning anger and rage towards oneself)
Brings attention to disorganized thoughts, physical sensations, and agonizing memories
Increases awareness of unintegrated fragments of unresolved trauma
Invites thoughts and memories about traumatic events
(Non-exhaustive list compiled by myself and a peer.)
These experiences, of course, are not the intention of any mindfulness teacher (quite the opposite), but this underscores the importance of individuals in these roles to be aware and sensitive to the effects of trauma. Therapists, teachers, parents, caregivers, healthcare workers, and employers who are using a mindfulness practices need to be aware of how prevalent traumatic stress is, and adjust their approach accordingly.
The benefits of mindfulness are well known, but it is not a quick-fix solution that can be universally applied. Unfortunately, the explosion of mindfulness into Western culture has made it seem like it could help anybody, bypassing the very real possibility that for some, it could be uncomfortable at best, and harmful at worst.
Mindfulness can also be very beneficial for trauma survivors, containing some important elements of trauma recovery and can be added in alongside established treatment modalities in the presence of a professional who is trauma informed. In fact, many trauma treatment modalities incorporate mindfulness.
Meditation is not the only way to experience the benefits of mindfulness. Bringing awareness to your present moment and experiences can happen anytime, anywhere.
Final note
There are two considerations I’d like folks to take away from this short post:
First, if you’re a survivor and you like the idea of mindfulness, but it triggers distress for you, that is normal. Your body is triggered, and we know this is an involuntary result of traumatic stress. This does not have to be the way it always is for you—you can seek out trauma-sensitive mindfulness practices, change your techniques until you find an approach that feels good, or if it feels safe, tell your teacher/therapist/guide that you are experiencing symptoms during your practice. Also, you do not have to tolerate something that is distressing or retraumatizing for you if you do not want to.
Second, if you’re a mindfulness practitioner, teacher, or clinician using mindfulness with survivors, you must consider that traumatic stress changes the way that people experience mindfulness. It can be modified for survivors in a way that helps them stay within their window of tolerance and ultimately increase their tolerance for emotions that arise. I recommend reading David Treleaven’s book, listening to his podcast, and joining his community or training opportunities. All of this can be found on his website.
Thank you for considering these ideas with me—I hope this post sparked an inquiry that feels relevant to your recovery, your healing process, or your work as a professional.
