As a fellow trauma survivor, I’ve received countless questions about managing triggers in the workplace. It’s a challenge many of us face daily, often in silence. We usually see the tip of the iceberg or what is on the surface. When I started my healing journey, I had no idea that what I was experiencing was related to my nervous system and how it had been affected by the trauma I experienced as a child. It is possible to navigate our professional lives with a trauma-affected nervous system if you understand the impacts and practice the approach for overcoming those impacts on your career. Today, I’m sharing my insights on navigating our professional lives with a trauma-affected nervous system.
How Trauma Alters Our Nervous System
To navigate the professional world with a trauma-affected nervous system, it’s crucial to understand how trauma has fundamentally altered our body’s stress response mechanisms.
Trauma doesn’t just change our memories or emotions; it rewires our nervous system at a biological level. In a healthy state, our nervous system maintains a delicate balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) responses. Trauma, however, can severely disrupt this equilibrium.
This disruption often manifests in two primary ways:
- Hyperarousal: Our system gets stuck in “high alert” mode.
- Hypoarousal: We experience a state of emotional numbing or disconnection.
How many of us have vacillated between these two extremes multiple times daily in the workplace? I know I have. I can go from being on high alert to shutting down in a matter of minutes, and I don’t think I’m alone in that experience.
These alterations in our nervous system can lead to several observable effects:
- Hypervigilance: Our threat-detection system goes into overdrive, constantly scanning for danger, even in objectively safe environments like our workplace.
- Exaggerated Startle Response: Ordinary stimuli, such as a colleague’s sudden laughter or an unexpected email notification, can trigger a disproportionate physiological reaction.
- Emotional Dysregulation: We may experience intense emotional fluctuations that seem out of sync with the current situation, making professional interactions challenging.
- Impaired Cognitive Function: Our ability to focus, make decisions, or remember details may be compromised as our brain prioritizes scanning for threats over other cognitive tasks.
- Somatic Manifestations: Unexplained physical symptoms like chronic tension, digestive issues, or persistent fatigue may emerge as our body remains in a state of high alert.
- Difficulty with Interpersonal Boundaries: We might struggle to establish and maintain healthy professional relationships due to trust issues or fear of vulnerability.
At the beginning of my healing journey, after the zip file of repressed memories opened up for me, I did not know what was happening to me. I went from being a high-functioning overachiever to not being able to function at all due to the very things I mentioned above. The worst part was that I had no language to articulate what was happening. My external hypervigilance turned inward toward what was happening inside of me, and I felt very overwhelmed by it all.
Being able to recognize these neurobiological changes is a big step toward shifting our perspective on workplace challenges. Instead of viewing our struggles as personal failings, we can understand them as adaptive responses to past trauma. This insight empowers us to develop strategies that work in harmony with our rewired nervous system, enhancing our professional resilience and growth.
Navigating Work with a Trauma-Affected Nervous System
It took me a long time to get to the place where I was able to develop an approach for managing our responses in the workplace, and I want to share it with you today so you won’t have to struggle like I did:
- Recognize Your Triggers. Understanding what sets off our nervous system is crucial. Is it loud noises? Unexpected touch? Certain phrases? We can better prepare for and manage our responses by identifying these triggers. I created a free tool to help you track your triggers in the workplace: Workplace Trigger Tracker (click to get your free copy)
- Learn Your Signs of Dysregulation. Our bodies often signal dysregulation before our minds catch up. For me, it’s a tightness in my chest and a slight tremor in my hands. Recognizing these early signs allows us to take action sooner.
- Develop a Toolkit of Grounding Techniques. It is essential to have readily available grounding techniques. These might include deep breathing, sensory objects, or brief mindfulness exercises. Find what works for you and keep these tools accessible.
- Create a Safety Plan. Work with your therapist or coach to develop a safety plan for when you feel overwhelmed at work. This might include steps like taking a brief walk, using a calming app, or reaching out to a support person.
- Practice Self-Compassion. Remember, our nervous system responses aren’t a choice. Be kind to yourself when you experience difficulties. Self-compassion can actually help regulate our nervous system.
- Communicate Your Needs (When Safe). If you feel safe doing so, communicate your needs to your supervisor or HR. This might include requesting accommodations like a quieter workspace or flexible breaks.
- Prioritize Rest and Recovery. Our nervous systems need extra care. Prioritize rest, both during work (taking short breaks) and outside of work (establishing solid self-care routines).
- Seek Professional Support. Working with a trauma-informed therapist or coach can provide invaluable support in managing our nervous system responses at work.
- Find Your Allies. If possible, connect with understanding colleagues or join support groups for trauma survivors in the workplace. Knowing we’re not alone can be incredibly comforting.
- Celebrate Your Resilience. Navigating work with a trauma-affected nervous system is challenging. Acknowledge and celebrate your strength and resilience in facing this challenge daily.
Remember, this journey is uniquely yours. What works for one person may not work for another, and that’s okay. Be patient with yourself as you learn to navigate your professional life with your trauma-affected nervous system.
You’re not alone in this journey. By sharing our experiences and strategies, we can support each other in creating workplaces that are more understanding and accommodating for trauma survivors.
Questions for Self-Reflection and Journaling:
- Reflect on a time when you successfully managed a challenging situation at work despite your nervous system’s response. What strategies or strengths did you use that you could apply more often?
- Consider the unique insights or skills you’ve developed as a result of navigating work with a trauma-affected nervous system. How have these enhanced your professional capabilities?
- Imagine a workday where you feel completely supported and in tune with your nervous system’s needs. What does this look like, and what small step could you take tomorrow to move closer to this vision?
An Invitation
If you’d like to join an online community of other resilient overcomers focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)
The RCA Community is a group dedicated to helping/supporting those working to overcome adversity and achieve their full potential in their careers.
The benefits to you are:
Community — The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle
Workplace/Career Resources — The group provides tools, resources, and templates to help you with your career journey
Available Coaching Support — The community is supported by trained and certified coaches who are available for individual sessions
Learning — You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey
Workshops/Webinars — You will have access to practical workshops/webinars targeted to help you in the workplace grow your career
If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community
As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.
Trigger Tracker Template — Plan the coping strategies you will use to get through the experience.
Get on the waiting list for The Resilient Career Academy™. You won’t want to miss it.
If you want to stay informed on the programs, tools, and training I offer, sign up for my mailing list.
You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.
Photo by Jean-Frederic Fortier on Unsplash
Believer. Leader. Learner. Advocate. Writer. Speaker. Coach. Mentor. Triathlete. Encourager. Survivor.
Most of all, I am a fellow traveler on the rocky road called, Trauma Recovery. My mission is to minimize the effects of trauma for survivors in the workplace.
