At the conclusion of counselling for trauma, we often find ourselves in a void of nothingness, asking, "What now?"
There are several steps you can take to continue your journey of self-improvement, adding value to the counselling you've received.
One primary method is talking about what happened. Each time we do, we delve deeper into our memory, releasing more of the emotion that holds the memory in place.
However, many people feel they've talked enough or are reluctant to discuss their trauma with anyone other than a counsellor.
While working on my book, Anxiety is A Worry, I discovered research suggesting that writing about trauma can also be beneficial.
Our brains are evolving in terms of connection. There was a time when radicalisation required face-to-face meetings; now, it can happen through videos. Similarly, online counselling, once unthinkable, has become a viable option.
Expressive writing remains a valuable tool for enhancing overall well-being. Start by writing everything you can about the incident that caused your trauma for 15-20 minutes a few times a week.
Don't worry about punctuation, spelling, or other forms of checking - it's the content that matters. Write about the smallest and greatest details; it makes no difference.
A meta-analysis of 31 studies involving over 4,000 participants found that expressive writing significantly reduces symptoms of depression, anxiety, and stress.
The timing of writing sessions is crucial, with shorter intervals between sessions yielding better outcomes.
If you want to know more about expressive writing, I've linked a great article in the comments from Frontiers in Psychology covering 40 years of analysis.
Let’s talk, or maybe write!
What About When Counselling Is Over?