What should I do if I'm scared out of my mind by something? How can I overcome psychological trauma

The psychological shadow caused by being scared by something can be alleviated through gradual exposure therapy, cognitive behavioral intervention, emotional regulation training, social support reconstruction, professional psychological therapy, and other methods. Psychological trauma is often associated with the solidification of fear memories triggered by traumatic events and requires systematic desensitization.

1. Stepwise exposure therapy

involves phased exposure to shadow related cues in a safe environment, starting with low-intensity stimulation. In the initial stage, exposure exercises can be done through imagination, and in the later stage, transition to simulating real-life scenarios. Each exposure time should be controlled within the tolerance range, combined with relaxation training to reduce anxiety reactions. Repeating helps the brain re evaluate the level of threat.

2. Cognitive behavioral intervention

identifies erroneous cognitive patterns triggered by traumatic events, such as excessive catastrophizing thinking. Challenge these automatic negative thoughts with factual evidence and establish a more objective evaluation framework. Record the specific thoughts and physical reactions when triggering a scene, gradually replacing them with adaptive cognition. This structured training can alter the emotional encoding of memory.

3. Emotional regulation training

Learning physiological regulation techniques such as abdominal breathing and progressive muscle relaxation to block the somatic response of fear. Cultivate an observation of emotions rather than a confrontational attitude through mindfulness meditation, reducing the intensity of emotional flashbacks. Establish an emotional diary to track triggering factors and mitigation methods, enhancing the sense of control over emotional fluctuations.

4. Social Support Reconstruction

Choose trusted family and friends to gradually share traumatic experiences, avoiding the extremes of excessive repression or repeated confessions. Participate in group activities to restore social connections and rebuild self-worth through helping behavior. If necessary, join a support group for similar trauma victims to gain understanding and experience.

5. Professional psychotherapy

Severe shadows require professional methods such as eye movement desensitization and reprocessing therapy to help the brain reprocess traumatic memories. A psychiatrist may recommend short-term use of anti anxiety drugs such as paroxetine as adjuvant therapy. Art therapy or sandplay therapy is suitable for individuals with language difficulties to release suppressed emotions through nonverbal means. Maintaining a regular daily routine and moderate exercise can stabilize the nervous system, and physical and mental exercises such as yoga and Tai Chi have significant effects. Add deep-sea fish, walnuts, and other foods rich in omega-3 fatty acids to your diet to avoid excessive caffeine intake. Establish a safe island imagination training to quickly invoke positive psychological imagery during anxiety attacks. Post traumatic growth is a possible process, and most people can rebuild their psychological resilience after systematic intervention. If necessary, it is recommended to seek help from the clinical psychology department or mental health center of a tertiary hospital.