{"id":8905,"date":"2019-08-15T10:58:25","date_gmt":"2019-08-15T10:58:25","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=8905"},"modified":"2021-06-18T18:13:26","modified_gmt":"2021-06-18T18:13:26","slug":"14-ways-to-manage-adverse-childhood-experiences","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/14-ways-to-manage-adverse-childhood-experiences\/","title":{"rendered":"14 Ways to Manage Adverse Childhood Experiences"},"content":{"rendered":"\n
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Psychologists have confirmed that the experiences one has during their childhood have long-lasting effects on the rest of their lives. Emotional trauma, physical abuse, mental abuse, verbal abuse, sexual abuse, neglect, and various other negative experiences that are experienced during childhood can lead to various complications in adulthood. <\/p>\n\n\n\n

These complications can include mental health problems, such as anxiety and depression, low self-worth, and partaking in risky behaviors, such as drug and alcohol abuse, and dangerous sexual relationships. When a child encounters these types of negative experiences, they are referred to as adverse childhood experiences or ACEs. It has been proven that these experiences largely shape the adult that a child becomes, which can lead to problems in their personal and professional lives. <\/p>\n\n\n\n

Fortunately, there are ways to handle adverse childhood experiences and overcome the side effects that they cause. Here\u2019s a look at eight ways to manage ACEs. <\/p>\n\n\n\n

1. Determine if you suffered ACEs. <\/strong><\/h3>\n\n\n\n

The first and most important step in managing adverse childhood experiences in determining whether or not you have experienced them. The easiest way to do this is by filling out an ACE questionnaire. This questionnaire was developed by a childhood psychologist<\/a>, and it helps adults determine if they have been the victim of adverse experiences during their childhood. This survey includes 10 questions that pertain to adverse childhood experiences. The answers to this survey can confirm if an adult has been the victim of ACEs. <\/p>\n\n\n\n

Based on the answers that are provided on this survey, an adult can then begin working on the healing process; they can seek proper help from professionals and better understand how the situations that they encountered during their childhood have affected them, and what they can do to correct them so that they can better handle the consequences of the experiences they have had. 
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2. Meditation.<\/strong> <\/h3>\n\n\n\n

There is increasing evidence that suggests that engaging in meditation<\/a> can be a highly effective way for adults to overcome the adverse childhood experiences that they have endured; specifically, mindfulness-based stress reduction meditation. Studies suggest that this type of meditation can actually enhance the gray matter within the brain, the same part of the brain that is affected by adverse childhood experiences. <\/p>\n\n\n\n

This gray matter alters the genes that control and regulate response to psychological stress. One study confirmed that adults who were suffering from post-traumatic stress syndrome as a result of sexual abuse that they experienced during childhood, helped them better manage their reactions to stress and other symptoms that they experienced as a result of their adverse childhood experience. <\/p>\n\n\n\n

The study confirmed that participants suffered from less anxiety and depression and engaged in less risky behaviors and engaged in more positive behaviors and interactions. 
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3. Writing for healing.<\/strong> <\/h3>\n\n\n\n

It has also been proven that \u2018writing for healing\u2019 can be an effective way for adults who have suffered from adverse childhood experiences to recover from the side effects of the trauma <\/a>they have endured during childhood. Psychologists suggest that adults who suffered ACEs write down their deepest, darkest thoughts and emotions; by doing so, they can begin to address their emotional upheaval that has been having a direct impact on their life as an adult. <\/p>\n\n\n\n

After writing down these emotions and thoughts, psychologists recommend reviewing what was written to further explore how they are feeling, which can help to reveal why the adult is reacting or behaving to certain stressors in the manner that they are. <\/p>\n\n\n\n

Writing on a constant basis, for at least 20 minutes a day, and reviewing what has been written, can help adults who have suffered adverse childhood experiences overcome their trauma. 
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4. Sensory deprivation therapy.<\/strong> <\/h3>\n\n\n\n

Sensory deprivation therapy can also be a highly effective way for adults who have suffered from adverse childhood experiences overcome their trauma. Sensory deprivation therapy involves floating in shallow water that is saturated with Epsom salt<\/a>, which makes the individual float on top of the water. The spaces are completely dark and all sound is blocked out. The individual remains in this setting for a period of an hour or more. <\/p>\n\n\n\n

When environmental influences are removed, more of the brain becomes activated, which allows the person to concentrate more on what he or she has experienced; experiences that are lying deep within their subconscious. <\/p>\n\n\n\n

This can help them better understand why they react the way they do to certain situations and better understand how they can effectively handle their responses to certain situations. Sensory deprivation therapy has been proven to reduce anxiety and depression and enhance mood.
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5. Yoga.<\/strong> <\/h3>\n\n\n\n

Partaking in yoga <\/a>on a regular basis can also be an effective way for adults who have endured adverse childhood experiences to overcome the trauma that they have endured. Yoga is a centuries-old practice that involves engaging in various stretches. It also involves deep breathing exercises. <\/p>\n\n\n\n

Both of these things combined can help to promote mindfulness, which can allow an individual to better focus on his or her feelings; it can also help to increase blood flow, promote balance, and be an effective way to reduce stress, anxiety, and depression. It has also been found that yoga helps to boost levels of gamma-aminobutyric acid \u2013 or GABA \u2013 a chemical that boosts the function of the brain and helps to promote calmness.  <\/p>\n\n\n\n

By engaging in yoga on a regular basis \u2013 three to five times a week \u2013 for 40-minute sessions, adults may be able to manage the effects of ACEs. 
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6. EMDR therapy.<\/strong> <\/h3>\n\n\n\n

EMDR therapy, or eye movement desensitization and reprocessing therapy, is a highly powerful form of psychotherapy<\/a>. This type of psychotherapy is said to be an effective way for people who have repressed memories to call them to mind so. By recalling repressed memories, such as those adverse childhood experiences, adults can better understand why they react the way that they do and can learn how to better handle the painful emotions that surround the difficult experiences that they have endured. <\/p>\n\n\n\n

Under the guidance of a therapist, the patient will be asked to recall certain situations, and they will be directed to shift their gaze in a manner in which their eyes move back and forth in a rapid motion. Lights are often used to direct the movement of the eyes. <\/p>\n\n\n\n

It has been found that this type of therapy is highly effective for handling adverse childhood experiences. 
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7. EEG Neurofeedback.<\/strong> <\/h3>\n\n\n\n

Another method that can prove to be beneficial for managing the effects of adverse childhood experiences is electroencephalographic EEG (neurofeedback). EEG neurofeedback is a type of clinical practice that is specifically intended to help adults successfully heal the traumas that they experienced during their childhood. During this therapy<\/a>, patients are taught how to influence the thoughts and feelings that they have by viewing the electrical activity that occurs within their brains when they thinking about specific stressors. <\/p>\n\n\n\n

By doing so, they can gain a better understanding of how they respond to certain stressors, and can then learn how to better manage these stressors. As they manage their stressors, they can see a change in the electrical activity of their brains, which can prove to be highly effective. <\/p>\n\n\n\n

Neural activity changes as a result of EEG neurofeedback, which can affect the brain \u2013 and emotions \u2013 in a positive way.
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8. Regular therapy.<\/strong> <\/h3>\n\n\n\n

Lastly, a highly effective way that adults who have been the victims of adverse childhood experiences can cope with and manage the trauma that they have experienced is by partaking in regular therapy. By meeting with a licensed and experienced therapist and discussing the past events that they have experienced, their emotions<\/a>, their reactions, and how they handle their stressors, patients can navigate the side effects that their childhood trauma has caused and learn how to handle them in a more positive, healthier way. <\/p>\n\n\n\n

A therapist can help patients open up windows that can lead to healing by simply allowing patients to speak and feel as if they are being heard in a manner in which they are not being judged. Various studies have found that patients who have experienced adverse childhood experiences have made significant progress and have actually successfully recovered from the side effects of their trauma. <\/p>\n\n\n\n\n\n\n\r\n

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