Embracing Post-Traumatic Growth: A Guide For Women
Hello Sassy gals. Always a pleasure to connect with you :)
Let’s jump in head first because it’s Thursday, and I’m feeling Sassy.
Trauma, you may have experienced, can truly rock your world. It can take a lot out of you, can take a lot from you, and it wreaks havoc.
As women, we’re taught to move on after devastation and forget quickly (more on that in a future blog). What if I told you that adversity, whether caused by trauma, tragedy, or a prolonged period of highly challenging situations (like an ENTIRE pandemic) can actually be a vehicle for growth and transformation?
Those experiences don't have to be final destinations – they can be the starting points of a journey to greater strength and resilience.
Check this out – post-traumatic growth (PTG) is a real thing, and it is possible for us to come out on the other side of trauma and horrific experience with an increased sense of self-worth and appreciation for life.
In this blog post, I'm going to talk about what PTG is and how we can embrace it. Let's dive in, friends.
What is post-traumatic growth?
The PTG theory was developed by psychologists Tedeschi and Calhoun in the mid-90s, and it has since been studied extensively. ¹
Post-traumatic growth is a unique concept that helps us shift our perspective when life throws us a curveball. It occurs when we can use our experiences of adversity and trauma to transform ourselves and grow emotionally in both positive and meaningful ways.
This could be in our attitude and outlook on life, our relationships with others, or the way we perceive ourselves. PTG suggests new perspectives lead to behavioral changes, most likely affecting mood in the right direction :)
“Your trauma is not your fault, but your healing is your responsibility.
I am better off healed than I ever was unbroken.”
Who is more likely to experience post-traumatic growth?
Though everyone is unique, research suggests that individuals who have higher levels of psychological flexibility (the ability to adjust one's thoughts, feelings, and behaviors in response to changes in the environment) are more likely to experience PTG. ²
It is also more likely to occur in those who practice self-care and have a support system of family and friends. These are all ingredients of resilience.
Post-traumatic growth is not something that just happens to us – it must be actively cultivated and embraced to truly benefit from it. Knowing this, now you can accept that this growth and resilience will take hard work. This could be painful. Prepare for that.
According to a report from the American Psychological Association, there are additional factors that may influence whether or not someone experiences post-traumatic growth:
Sex: Statistically, women are more likely to experience growth than men, although the difference is relatively small.
Today’s woman faces many challenges (some new, some old) and it’s not surprising that women are more likely to face challenges and therefore, they have a higher likelihood for PTG. ³
Age: There is evidence that post-traumatic growth can increase with age. Individuals who are in late adolescence and early adulthood may be more open to experiencing post-traumatic growth as they are already trying to determine their worldview.
On the other hand, children under the age of 8 are less likely to have the cognitive capacity to experience this kind of growth. ³
Genetics: Research has shown that certain genetic profiles may be more associated with post-traumatic growth. Still, more research needs to be done in this area. ⁴
Signs of post-traumatic growth
Post-traumatic growth can manifest in many ways, both internally and externally.
Here are some signs that you may be experiencing these positive changes:
A new sense of personal strength and resilience
Increased self-confidence
A deeper understanding of yourself and the world around you
Increased empathy and compassion for yourself and others
Improved relationships with family, friends, and colleagues
Increased patience and flexibility
The post-traumatic growth inventory
The Post-Traumatic Growth Inventory (PTGI) is a tool developed in 1996 by Tedeschi and Calhoun to measure post-traumatic growth and self-improvement a person undergoes.
The PTGI consists of a 25-item scale with responses ranging from 0 (I did not experience this as a result of my crisis) to 5 (I experienced this change to a very great degree as a result of my crisis).
It provides insights into the five key areas that make up post-traumatic growth, which are:
Personal strength
Relating to others
New possibilities
Spiritual change
Appreciation of life
Initially designed to assess positive outcomes resulting from difficult life events, the PTGI has since gained popularity as a tool that guides individuals toward future actions and suggests opportunities for self-improvement.
Give it a read and apply your real life to its concepts. If you want support and guidance as you navigate this, reach out to a therapist and they can provide that safe space for your exploration.
How to embrace and cultivate post-traumatic growth?
At the end of the day, post-traumatic growth is something that can only be cultivated when we decide to take action. Ladies, it’s not in the thinkin’; it’s in the doin. This is where magic is made.
Once you decide you are willing to do the hard work, your entire life can and will change. Here are some practical tips on how you can start embracing and cultivating post-traumatic growth:
Acknowledge your experience
Acknowledge your experiences and accept them as part of your life story – this will help you gain a deeper understanding of yourself and open up new possibilities. In short, life can suck. It can hurt. Invest in band aids, cry it out, and learn to move on.
Physical and emotional self-care
Take time to connect with yourself and practice self-care. This can include anything from journaling, meditation, exercising, or even just taking a few moments to breathe.
Once you’re done laughing at the list of “trends” and accept that these behaviors genuinely help people, do them too. Make and take the time to cultivate a daily practice and your future self will truly benefit.
Talk it out
Squad up, Sassy girls. Lean on your trusted friends and family members for support. They can’t see you objectively, and they can’t do the hard work for you. They can, however, be a loving ear that listens.
Talking openly about our experiences and feelings can be relieving and help us gain clarity.
Look inward
Spend time reflecting on how you’ve changed and grown as a result of your experiences.
Notice the results of your decision making with friends, at work, in love, etc and make judgments as it applies to your overall life satisfaction. Ask yourself where you can improve or develop further.
Reconnect with the world around you
Focus on the beauty in the world – it’s the small things that can make a big difference. In fact, life’s beauty and magic is all about the small things. Reconnect with nature by taking a walk or immersing yourself in art, music, and literature.
Get out of your head, and allow yourself to enjoy the Starbucks latte on the warm summer day, driving to your bestie’s place with the windows down and the music up!
Celebrate your new strengths
When you’ve made it through a difficult experience, take time to celebrate your newfound strength and resilience. Reflect on the positive changes that have come as a result of your growth and practice gratitude for the lessons learned.
This is not toxic positivity at work- some trauma, some experiences, they don’t have positivity or silver linings. You, however, need to move on with your life. Choose to zone in and foster strength and resilience against a cruel world. If you are struggling with this and need more information, reach out to a therapist for support.
Develop a stronger connection with your spirituality
Whether you identify with a particular faith or practice, reconnecting with your spirituality can help bring deeper peace and purpose to life. This could include prayer, attending religious services, studying spiritual texts, or simply spending time in nature.
Therapy
It can be difficult to navigate the waters of post-traumatic growth on your own. If you’re feeling overwhelmed, it’s important to seek professional help from a qualified therapist.
Therapy can help you process difficult emotions, gain a deeper understanding of yourself, and learn practical tools to manage stress.
Therapy is challenging as much as it is enlightening and empowering. In order to foster post-traumatic growth, you will need to do the hard work.
As a result of doing the work in therapy, you may learn ways to connect with others and build meaningful relationships. Your connections will deepen, and perhaps, you’ll end some relationships all together.
No matter how you decide to embrace and cultivate post-traumatic growth, remember to be patient and kind to yourself throughout the process.
NO ONE escapes the hard work. This is gut wrenching, sweaty, exhausting stuff for ALL of us willing to do it.
Takeaway
Post-traumatic growth is a process of self-development and personal growth that follows life-altering experiences. It encourages us to look within ourselves and recognize our newfound strengths, as well as deepen our spiritual connection.
The key to embracing post-traumatic growth is to be patient with yourself and take actionable steps in the right direction. The right direction being towards resilience and understanding, acceptance and forward movement.
At The Sassy Shrink, we specialize in online trauma therapy for women – offering personalized online therapeutic techniques to help you make positive changes in your life.
Online therapy can help you find the courage to move forward and embrace post-traumatic growth. Together, we will work on uncovering areas of personal strength, healing emotions, deepening relationships, and connecting more deeply with the world around you.
So ladies, don't wait any longer — take control of your life and book a consultation today!
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Dell'Osso, L., Lorenzi, P., Nardi, B., Carmassi, C., & Carpita, B. (2022). Post Traumatic Growth (PTG) in the Frame of Traumatic Experiences. Clinical neuropsychiatry, 19(6), 390–393. https://doi.org/10.36131/cnfioritieditore20220606
Jayawickreme, E., Infurna, F. J., Alajak, K., Blackie, L. E. R., Chopik, W. J., Chung, J. M., Dorfman, A., Fleeson, W., Forgeard, M. J. C., Frazier, P., Furr, R. M., Grossmann, I., Heller, A. S., Laceulle, O. M., Lucas, R. E., Luhmann, M., Luong, G., Meijer, L., McLean, K. C., Park, C. L., … Zonneveld, R. (2021). Post-traumatic growth as positive personality change: Challenges, opportunities, and recommendations. Journal of personality, 89(1), 145–165. https://doi.org/10.1111/jopy.12591
Collier, L. (2016, November 1). Growth after trauma. Monitor on Psychology, 47(10). https://www.apa.org/monitor/2016/11/growth-trauma
Ryan, J., Chaudieu, I., Ancelin, M. L., & Saffery, R. (2016). Biological underpinnings of trauma and post-traumatic stress disorder: focusing on genetics and epigenetics. Epigenomics, 8(11), 1553–1569. https://doi.org/10.2217/epi-2016-0083
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