Self Care Secrets (Part 1): We All Float In Here

When we hear the term "self-care," many of us immediately envision bubble baths, spa days, or other indulgent activities that provide temporary relaxation. While these aesthetic experiences can be beneficial, self-care encompasses a far broader range of practices, many of which go beyond the surface level. For survivors of military sexual trauma, self-care is not just a luxury but a vital component of healing and recovery. This series aims to dive deeper into self-care, highlighting its importance and exploring practices that might not immediately come to mind but can have profound impacts on your well-being.

Why Self-Care is Crucial for MST Survivors

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Self-care is the act of deliberately taking steps to preserve or improve one’s health. For MST survivors, self-care is an essential part of the healing process. Trauma can take a significant toll on both mental and physical health, leading to conditions such as anxiety, depression, and PTSD. Engaging in self-care helps to mitigate these effects by providing necessary relief, fostering resilience, and promoting a sense of control over one’s life.

Emotional Healing: Trauma disrupts your emotional balance, often leading to feelings of fear, anger, and sadness. Self-care practices help to manage these emotions, providing a way to process and release them in a healthy manner.

Physical Health: Stress and trauma can weaken the immune system, increase blood pressure, and lead to other health issues. Self-care activities, especially those that involve physical movement, can improve overall health and contribute to a sense of well-being.

Mental Clarity: Trauma can cloud your mind and make it difficult to think clearly or make decisions. Regular self-care practices can enhance mental clarity and focus, making it easier to navigate daily challenges.

Groundbreaking Self-Care Practice: The Power of Sensory Deprivation

One innovative self-care practice that many people might not readily think of is sensory deprivation, specifically through the use of flotation therapy, also known as float tanks or sensory deprivation tanks. This practice involves floating in a tank filled with salt water at body temperature, in complete darkness and silence. Here’s why this unconventional self-care method can be particularly beneficial for MST survivors:

Deep Relaxation: The absence of sensory input allows your body and mind to enter a state of deep relaxation. This can be especially beneficial for those who struggle with anxiety and PTSD, as it provides a respite from constant hyper-vigilance and stress.

Enhanced Mindfulness: Floating in a sensory deprivation tank can help you achieve a meditative state, promoting mindfulness and a deeper connection with your inner self. This can facilitate emotional healing and self-discovery.

Reduced Stress and Pain: The buoyancy provided by the saltwater can alleviate physical pain and tension. This is particularly helpful for MST survivors who may experience chronic pain or physical discomfort as a result of their trauma.

Improved Sleep: Many people who use sensory deprivation tanks report improved sleep quality. For MST survivors, who often struggle with insomnia or disrupted sleep, this can be a crucial benefit.

How to Get Started with Sensory Deprivation

If you’re interested in exploring sensory deprivation as a self-care practice, here’s how to get started:

1. Find a Local Facility: Search for spas or wellness centers that offer flotation therapy. Many urban areas have facilities specifically designed for sensory deprivation experiences.

2. Prepare Yourself Mentally: The idea of complete darkness and silence can be daunting. Prepare yourself by researching what to expect and starting with shorter sessions if needed.

3. Set an Intention: Before entering the tank, set a clear intention for your session. This could be to relax, to explore your thoughts, or to simply experience the sensation.

4. Stay Open-Minded: It may take a few sessions to fully acclimate to the experience. Stay open-minded and give yourself time to adjust.

5. Reflect on the Experience: After your session, take some time to reflect on how you feel. Note any changes in your stress levels, physical sensations, or emotional state.

Self-care for MST survivors is not just about surface-level relaxation; it’s about finding innovative and effective ways to support your healing journey. Sensory deprivation, through flotation therapy, offers a unique and profound method to achieve deep relaxation, mindfulness, and stress relief. By exploring this unconventional self-care practice, you can uncover new paths to healing and well-being.

If you’re curious about how sensory deprivation can benefit your recovery journey, consider booking a session at a local flotation therapy center. For more groundbreaking self-care ideas and support, subscribe to "The Silenced Voices of MST" podcast and join our community of survivors and advocates at The Advocates of MST on Facebook.

Have you ever tried sensory deprivation or flotation therapy? How did it impact your mental and physical health? Share your experiences in the comments below – your insights could inspire others to explore this innovative self-care practice.

Manage Your Triggers With This One Easy Trick

In today’s fast-paced overwhelming world, stress and anxiety have become common experiences for many people. For survivors of military sexual trauma or those currently in the middle of a traumatic experience, managing these feelings is especially crucial. Finding effective ways to cope with symptoms of anxiety, PTSD, and the aftermath of MST is essential for maintaining mental and physical health. One simple yet powerful method is mindful breathing. The 5-second inhale, 5-second hold, 5-second exhale technique, often referred to as box breathing, is a proven approach to calming the mind and body. This blog post explores the science behind this breathing technique, its numerous benefits, and practical steps for incorporating it into your daily routine.

The Science Behind Breathing Techniques

Breathing is an automatic process that sustains life, but conscious breathing can significantly impact our overall well-being. The 5-5-5 technique involves inhaling for five seconds, holding the breath for five seconds, and exhaling for five seconds. This method is rooted in ancient practices like yoga and meditation, which emphasize the importance of breath control.

For individuals who have experienced MST, anxiety and PTSD symptoms can be overwhelming and debilitating. The 5-5-5 breathing technique engages the parasympathetic nervous system, which helps to counteract the 'fight or flight' response often triggered by trauma. By regulating your breath, you can lower your heart rate, reduce blood pressure, and promote a state of relaxation, which is crucial for those recovering from traumatic experiences.

Benefits of the 5-5-5 Breathing Technique for MST Survivors

1. Reduces Anxiety and PTSD Symptoms: Survivors of MST often experience heightened anxiety and PTSD symptoms. The 5-5-5 technique encourages deep, slow breaths that signal the brain to relax, helping to alleviate these symptoms and create a sense of calm.

2. Improves Focus and Concentration: Trauma can affect cognitive functions, making it hard to concentrate. By slowing down your breath, you can enhance your ability to stay focused and grounded, particularly in high-pressure situations.

3. Promotes Emotional Regulation: Controlled breathing can help manage intense emotions by reducing the severity of negative feelings. It provides a moment to pause, reflect, and respond rather than react impulsively to triggers.

4. Enhances Sleep Quality: Many MST survivors struggle with insomnia or disrupted sleep. Practicing mindful breathing before bedtime can prepare your body for rest, improving the quality of your sleep and helping to combat insomnia.

5. Boosts Physical Health: Consistent practice of deep breathing can improve lung capacity, enhance cardiovascular health, and strengthen the immune system, all of which are beneficial for overall recovery and well-being.

How to Practice the 5-5-5 Breathing Technique

Incorporating the 5-5-5 breathing technique into your daily routine is simple and requires no special equipment. Here’s how you can start:

1. Find a Comfortable Position: Sit or lie down in a comfortable position with your back straight and shoulders relaxed. Close your eyes to minimize distractions.

2. Inhale: Slowly inhale through your nose for a count of five. Focus on filling your lungs completely, feeling your chest and abdomen expand.

3. Hold: Hold your breath for a count of five. Use this moment to center your thoughts and stay present.

4. Exhale: Slowly exhale through your mouth for a count of five. Feel the tension leaving your body with each breath.

5. Repeat: Continue this cycle for several minutes. Aim to practice for at least five minutes initially, gradually increasing the duration as you become more comfortable with the technique.

Incorporating Breathing Techniques into Daily Life

Consistency is key to reaping the benefits of the 5-5-5 breathing technique. Here are some tips to help you integrate this practice into your daily routine:

- Start Your Day: Begin your morning with a few minutes of mindful breathing to set a calm and focused tone for the day.

- Take Breaks: Use this technique during breaks at work or throughout the day to reduce stress and maintain clarity.

- Before Bed: Incorporate the 5-5-5 technique into your nighttime routine to promote relaxation and improve sleep quality.

- During Triggers: Whenever you feel anxious or triggered, use this breathing method to ground yourself and regain control over your emotions.

Mindful breathing, particularly the 5-second inhale, 5-second hold, 5-second exhale technique, offers a simple yet effective way to manage anxiety, PTSD, and other symptoms related to MST. By incorporating this practice into your daily life, you can enhance your mental and physical well-being, paving the way for a healthier, more balanced life. Remember, healing is a journey, and every breath you take mindfully brings you one step closer to reclaiming your peace and strength.

If you found this technique helpful, consider subscribing to "The Silenced Voices of MST" podcast for more insights and practical tips on managing MST-related symptoms.

Have you tried the 5-5-5 breathing technique? How did it affect your anxiety or PTSD symptoms? Your story will inspire others on their path to healing! Share your experiences and thoughts in the comments below – how has mindful breathing impacted your recovery journey?