What to Do When Trauma Memories Make You Feel Numb

When painful memories return, your body’s alarm system may react as if the danger is happening now. It is frightening, but you are remembering the past, not living it again. Try one small grounding step at a time.

Settle your body first

• Press both feet into the floor and notice the pressure under your heels and toes.
• Look around and name five things you can see, then touch something cold or textured.
• Breathe in gently, then make the out-breath longer; repeat this five times without forcing a deep breath.

Remind your brain where you are

Say quietly, “This is a memory. I am here now.” Then name the room, the date, and one thing you will do next. This gives your brain clear information about the present.

Let the wave pass

Do not try to solve your whole past while your body feels activated. Once you feel a little steadier, do something ordinary and physical, such as washing your hands, sipping water, or walking slowly around the room.

If the chest tightness is new, severe, or comes with fainting, trouble breathing, or weakness on one side, get urgent medical help rather than assuming it is only a stress response. Practise these steps when you are calm so they are easier to use when a memory returns.