How to Deal with Traumatic Memories?

How to Deal with Traumatic Memories?

What are traumatic memories? Traumatic memories are formed after experiencing an event that caused high levels of emotional arousal. When faced with a traumatic experience you are unfortunately also opened to the likelihood of experiencing flashbacks of the event. This can bring emotions such as fear, sadness, shock, shame, or anger. Fortunately there are ways you can cope and reduce the stress of experiencing a traumatic memory. In this blog I will go over 3 ways to deal with traumatic memories.

How to Deal with Traumatic Memories

Identify Triggers

When faced with traumatic memories it is important to be able to identify things that trigger them. There are two different types of triggers, external and internal. External are things such as people, places, smells, relationships, interactions, and anniversaries. Some examples of internal triggers are memories, emotions, or body sensations. In order to become aware of these you should write them down, so you are able to track what you are doing before and after experiencing a traumatic memory.


When you have a history with trauma it is not abnormal to want to put your focus on the past or on an imagined future. By doing this it makes it hard to live your life in the present moment. Staying in the present can help ground yourself when flooded with traumatic memories. Here are some ways to do that:

5-4-3-2-1 Method- Find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
Define Reality- Verbalize statements that are true about the current moment. For example: “I am sitting on the couch with my husband.”, “I am safe in my home.”, “I am about to start cooking dinner for my family.”
Make a list of things that make you feel safe- This can be a person, place, or sensory items such as a smell, a song, or a tv show. Remind yourself that you are safe.


There are many different types of therapies for trauma that can be helpful when dealing with traumatic memories. Some examples are EMDR, talk therapy, exposure therapy, Emotionally Transformative Therapy (ETT), and support groups. When you find a therapist that is right for you, they will if you are ready to begin the journey of overcoming your trauma then we are here for you. At New Vision Counseling and Consulting we have a team of caring therapists who are highly trained in helping you work through trauma and create a life you want to be a part of. The natural next step is to call us at (405) 921-7776. We hope to meet you soon Ill be able to help identify techniques that are best for you. Going to therapy not only helps you cope with traumatic events but helps in understanding and processing an event.

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Andrew BrownAndrew Brown
11:05 06 Feb 24
Shawn called me directly and sought out a resolution with me for a recent poor experience I had. He showed genuine care and consideration over the phone, and demonstrated he truly cares about the clients that come here and wants everyone to get the help they need. That's how it needs to be in any place helping others in God. God bless.
Andy EatonAndy Eaton
21:00 11 Oct 23
I totally recommend Josh Rhoades. He's helped me overcome a lot of anxiety and work-related stress and the effects it's had on me this year. For any guys out there wondering if they should go to counseling, you should definitely give Josh and New Vision a try.
Mark VonFeldtMark VonFeldt
12:04 23 Aug 23
I admit I didn't think I needed counciling but when I hit a tough period in life. Caleb McKean at New Vison Counseling was extrodinary in helping me out and providing encourgement, prespective and confidence. In addition, it was great seeing Shawn McGuire who consitantly provided an uplifting personality that’s just contagious.
Elizabeth ProtzmanElizabeth Protzman
11:41 24 May 23
My husband and I just wrapped up counseling with Shawn. And if you told me 6 months ago our family would be how we are now, I would have been in total disbelief. Shawn’s approach to counseling is next level and took us to new places we never thought that we could experience freedom and he put a light on places we never knew were still dragging us down.My husband (before counseling) had past trauma that weighed him down so heavily that his negative self talk was taking over his mental life. He was completely unable to be social anywhere, see positivity in anything, and talked with a super meek voice because he didn’t see worth in himself. We thought that “this is just his personality”, but Shawn was able to uncover the trauma that was holding him back and helped him break free of it. He now speaks with a voice to be heard and even he engages in social situations!I went through a terrible health scare while we were going through sessions. My optometrist thought that I had a tumor or fluid build up in my skull. Shawn helped me navigate all of the feelings that I kept shoving down. On my second session of talking about this medical situation, we really got to the root of my stress and behavior in this situation and in life. I felt a ton of weight lifted off of me in that moment just by digging out every root in my heart that wasn’t welcome there. Later that day (a Thursday) I had my MRI scans and that Sunday I woke up headache/migraine free for the first time in four months. Monday I got the news that nothing was there. I truly believe that God did a healing work in that therapy session. A physical healing of my body and a spiritual healing of my mind.Through all of this Shawn was not only there for just our counseling sessions, but when I was going through all of the medical stuff he would check in and see how everything was going. He recommended for my husband to go to a camp that absolutely played a part in changing my husband’s life. And all that I’ve shared is only the surface of all of the healing we received. I would have to write a novel for the rest, lol.If you’re looking for healing and willing to show up and put in the work…Shawn will help you get there.
Steve RodriguezSteve Rodriguez
14:25 06 May 22
New Vision Counseling and Consulting saved my marriage as they helped and are helping me deal with my issues with depression and anxiety. I have been taught new methods of dealing with these issues and they are life saving. I have enjoyed my experience with Shawn Maguire, the best therapist I could ask for, and feel this place is a Godsend. I never thought therapy would work for me but I was wrong and wish I had come here sooner. Excited for what the future holds.

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