 Introduction Feeling trapped is one of the most difficult emotional experiences for individuals with Complex Post-Traumatic Stress Disorder (CPTSD). This sense of entrapment—whether emotional, physical, or psychological—can make recovery feel insurmountable. Over time, however, it is possible to dismantle this feeling and regain a sense of freedom and control. In this post, we’ll explore practical strategies to help dismantle the feeling of entrapment and take steps towards healing. Recognize the Source of Entrapment The first step in addressing entrapment is recognizing where it originates. For many, the feeling comes from past trauma, negative beliefs about oneself, or fear of judgment. Acknowledging these sources helps in shifting your mindset from helplessness to empowerment. Ask yourself:
Challenge Negative Thoughts Negative thoughts often reinforce the sense of being stuck. To break this pattern, begin by identifying and challenging the thoughts that contribute to the feeling of entrapment. Cognitive restructuring can help you replace these thoughts with more realistic and positive ones. Example: Suppose you frequently think, "I’m never going to feel free from this pain"—a thought that reinforces feeling stuck and hopeless. Step 1: Identify the Thought Recognize when this thought arises. Notice any patterns—like whether it appears after certain triggers, interactions, or at certain times of day. Simply being aware of it is the first step. Step 2: Challenge the Thought Ask yourself questions to test the validity of this thought:
Step 3: Replace with a Balanced Thought Create a more realistic, balanced thought. You might replace the original thought with:
This approach, called cognitive restructuring, isn’t about forcing “positive” thinking but rather replacing overly negative beliefs with balanced perspectives that open up new possibilities and ease the sense of entrapment. Over time, this shift can greatly reduce the feeling of being stuck. Establish a Sense of Agency Feeling trapped often stems from a lack of control. Reclaim your sense of agency by setting small, manageable goals. This can include establishing boundaries or simply celebrating small victories that reinforce your ability to create change. Example: Suppose you often feel overwhelmed by obligations and the demands of others, leading to a sense of powerlessness or feeling trapped. Step 1: Set a Small, Manageable Goal Identify a simple area where you can assert more control. For instance, you might decide, “This week, I will reserve 15 minutes every evening just for myself.” By setting aside even a small amount of time that’s entirely yours, you’re establishing a boundary that allows you to reconnect with what you need, even if briefly. Step 2: Establish Boundaries Boundaries are essential for reclaiming agency, especially if feeling trapped involves overextending yourself. You might start with something manageable, like saying “no” to one request that feels too overwhelming or politely declining an invitation to ensure you don’t overbook your time. Step 3: Celebrate the Small Victory After following through on your goal and boundary, take a moment to recognize your success, however small it might seem. You could say to yourself:
Even small actions like these can build a sense of agency over time, reminding you that you have the power to shape aspects of your life and prioritize your well-being. These small victories compound, making it easier to tackle larger boundaries and goals in the future. Process Past Trauma Processing trauma is a crucial step in reducing the feeling of entrapment. Therapies like Eye Movement Desensitization and Reprocessing (EMDR) or Somatic Experiencing can help you reprocess past experiences, releasing their emotional hold and reducing their influence on your present. However, in my own personal experience of EMDR i fried my nervous system. I've been through many various modalties for trauma healing and have yet to find one that has helped me within my nervous system feeling manipulated. I've done the Past life Regressions, but yet to uncover the subconscious part of it. I am hopeful that continuing my journey through healing i will uncover the magic of healing. Once I do, I'll be sure to come back here and write a blog post around it! I believe that rewiring our thoughts and emotions is where we need to focus. I find solace in writing and walking in nature to help with brain dumping. *For more on how to "Brain Dump" You may want to check my contribution in my latest book "Finding Your Path, Illuminated Adventures In Spiritual Awakening and Growth." Develop Emotional Regulation Skills Emotional regulation helps reduce overwhelming emotions that can amplify the sense of being trapped. Practices like mindfulness, deep breathing, and grounding techniques can help calm the nervous system and restore emotional balance. I'm not sure about anyone else but for me I the Mindfulness practices to be an art. Deep Breathing is sometimes impossible depending on how bad my nervous system is dysregulating. Grounding techniques, this one frustrates me. However, i find i can better ground myself when i walk around outdoors fully taking in nature and it's beauty. Everything so far has been a temporary help. Take Gradual Steps to Confront Fear Fear is a significant factor in the feeling of entrapment. Gradual exposure to feared situations or emotions can help desensitize your triggers. By confronting small fears over time, you can begin to dismantle avoidance behaviors and feel more empowered. In 2023 my "qoute for the year was" "Fail Forward!" This quote gave me the spicyness to continue to move forward regardless of the fail. I was meeting Fear at it's front door and not allowing it to consume me. In turn i was empowered! Physical Movement to Release Tension The body often holds onto trauma through tension and bracing, contributing to the feeling of being stuck. Physical practices like yoga or walking can help release tension and restore a sense of control over your body. I've been practicing Yoga, and incorporating the Somatic Yoga techniques as well. Another fascinating modality i discovered via DailyOm was Around releasing the Fascia! Trauma can be stored there as well. Some people have said that using Ashwaganda, and Mushrooms like Lions Mane and Reishi are beneficial. Personally, I've tried both and they made me realize Ashwaganda was a "Night Shade" and you can be sensitive, and the Mushrooms helped temporarily and not nearly as strong as i probably needed. I have been given a body with a high tolerance causing me to need higher doses for anything! In my DNA report they call it "SLCO1B1 Drug Transport." Oh! One of my favorite Natural supplements that i could feel a good difference was Bach Flowers Feel Secure which can be found in your local Health Food Stores, or on Amazon.com which i have attached a link the underlined for quick reference. *Note- I do not receive any monetary funds for my post, I am simply sharing my opinions. Seek Social Connection Isolation worsens the feeling of entrapment, so it’s important to reach out for support. Whether through therapy, friends, or support groups, sharing your experiences can help diminish the feeling of being trapped in your own mind. For myself, reaching out is not something i have the energy to do. You can read more about heres-why-we-may-not-be-reaching-out-when-we-need-help.html in my Blog Post. Talk Therapy was helpful in building my toolbox, Espescially the CBT and DBT. CBT focuses on changing thought patterns to influence emotions and behaviors. DBT focuses on regulating emotions, being mindful, and accepting pain. Support Groups were traumatizing and didn't feel very healthy, but sharing my own experiences through writing have given me the best results thus far. Conclusion Dismantling the feeling of entrapment takes time and effort, but it is possible. By recognizing the sources of your entrapment, challenging negative thoughts, establishing a sense of agency, and seeking support, you can begin to reclaim your freedom and move forward on your healing journey. If the body is your temple, then the mind is your garden. Pull out weeds on a regular basis. -Quoted from the book "Molecules of Emotion, by Candance B. Pert, Ph.D. Author Crystal Camp-KravtsovI’m a soul on a journey of healing and rediscovery, embracing the magic in everyday life. As a homeschooling mom, I find joy in raising my kids on a mini chicken farm, nestled in the tranquility of rural nature. I live for adventure, whether exploring new places or losing myself in the beauty of the sky, from stars to thunderstorms to moon cycles.  Book- "Be Bold" You were never meant to fit in (Collaboration Book) Signed copy.
$17.00
Only a few left! If you ever feel alone in the world, Be Bold will help you find adventure, self-love, and acceptance. In collaboration with As You Wish Publishing, Crystal discusses her journey on how "Trauma Created Healing." Crystal believes sharing your story with others is empowering. When we seek help, we often obtain solace from hearing others' voices, leaving us feeling not so alone. At the beginning of Crystal's writing journey, it was challenging, but once she met the publishing company, which created excellent collaboration opportunities, she gained confidence in her writing. Be Bold is Crystal's second collaboration to be published as an Amazon Best Selling Author. Book- "Everyday Hope" (Collaboration) signed copy.
$10.00
Only a few left! When the world is chaotic, we can pull together for each other. In this collaboration, Crystal offers a quote of inspiration for everyday hope inside this beautiful collaboration book. Find Hope Quotes, Coloring Sheets, and Journal Pages to Brighten Your Day. All are compiled by excellent Publisher Kyra Schaefer with As You Wish Publishing. Book- "Feng Shui for Beginners" Unlock the Secrets to Harmonize Your Home and Transform Your Life (Signed Copy)
$13.00
Only a few left! Explore the art of Feng Shui, an ancient Chinese practice that focuses on harmonizing individuals with their surrounding environment. Feng Shui is not just about the physical arrangement of objects; it also encompasses our environment's spiritual and energetic aspects. This book walks you through step-by-step. Self-Published by Crystal Camp-Kravtsov Book- "Own Your Awesome" and Step into Your Authenticity (Collaboration) signed copy.
$18.00
Only a few left! In this collaboration book, Crystal writes about her newfound awareness of "Is This Even Mine?" The tools she provides in this book will help you uncover the realizations of "Is this even mine?" Crystal believes awareness is key to understanding the human makeup. Archives October 2024
0 Comments
Leave a Reply. |
AuthorCrystal: Dynamic healer combining D-codes, QHHT. Unlock your potential. Harmonize mind, body, spirit. Archives
November 2024
Categories |
RSS Feed
