MSU Extension Healthy Relationships

Many songs promote messages of hope, strength and transformation after a trial or trauma. This is empowering, as people often listen to music as part of their daily routine as well as in response to stress or mental health challenges.

Lyrics such as "I’ll rise up," "what doesn’t kill you makes you stronger," or "I won't just survive, oh, you will see me thrive," perfectly embody themes of post-traumatic growth (PTG). According to “Transformed by Trauma: Stories of Post-Traumatic Growth,” by Drs. Richard G. Tedeschi and Bret A. Moore, PTG “is both a process and an outcome. It is the experience of positive changes in oneself as a result of the struggle with traumatic events.”

It is important to note that while an individual who experiences a traumatic event may experience PTG, they may also develop post-traumatic stress disorder (PTSD), which is a serious mental health condition. PTG and PTSD experiences are not mutually exclusive, and according to a National Institutes of Health (NIH) study, PTG could “play a role in reducing long-term post-traumatic stress symptoms.” This may be because PTG does not simply bring a person back to their former state or baseline (resilience), but it actually leads to new and transformative changes in one’s perspective about themselves, and in how they function and respond to adversity.

Individuals may experience some or all of the following PTG domains over a period of time:

• Openness to new possibilities. Someone may consider a change, move, new opportunities or interests that they may have been closed to before.
• Improved relationships. A person may develop deeper, more meaningful and trusting connections within their support network. They may also experience increased compassion or empathy for others.
• Increased personal strength. After persevering through a challenge or advocating for self/others, individuals often realize they are stronger than they had thought. They may feel increased confidence in their skills and abilities.
• Greater appreciation for life. A person may have increased gratitude for everyday moments, life and experiences.
• Spiritual/existential change or growth. This may include engaging in religious practices or seeking meaningful opportunities to connect or serve.

The nature and extent of PTG will differ between individuals, even if they have experienced a similar trauma. It’s important to highlight and celebrate any post traumatic growth observed as that encourages further growth. There is no timeline as to how quickly someone should start experiencing PTG.

According to the American Cancer Society, after a traumatic event, the sympathetic nervous system, which causes the "fight or flight" stress response is activated and may be elevated for an extended period of time. It is important to activate the parasympathetic nervous system which allows the body to calm down and relax so that it can "rest and digest."

The following positive coping strategies may help reduce stress, start the healing process after a trauma and promote PTG:

• Mind-body practices, such as deep or mindful breathing, visualization, meditation, prayer, etc.
• Grounding techniques, which engage all five senses and have a calming down effect (e.g., focus on five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.)
• Prioritizing connection with trusted family, friends, a faith community, or mental health professional, such as a therapist or counselor. Individuals may also choose to attend group-based sessions such as Michigan State University Extension’s Mindfulness for Better Living, RELAX: Alternatives to Anger, and Mental Health First Aid classes, which promote stress management and mental health awareness.
• Physical activity, such as going on a walk, gardening, dancing, or stretching which may help release muscle tension, and reduce levels of the stress hormone, cortisol.
• Engaging in enjoyable activities (e.g., gratitude journaling, coloring, reading, volunteering, laughter, listening to music, etc., which release endorphins, or happy hormones).

Some of these strategies may work better for some than others. Feel free to try one at a time and evaluate its effectiveness.

If you or someone you know experiences heightened or worsening effects of trauma four or more weeks after the event, connect with your primary care provider or a mental health professional. You may also contact the 988 Suicide & Crisis lifeline by phone, text, or chat, which provides mental health support and resources 24/7, 365 days a year. You could also reach out to Michigan’s Peer Warmline at 1-888-733-7753 (available daily, from 10 a.m. to 2 a.m.) whose certified peer support specialists have lived experiences of trauma and are trained to empower callers. These strategies and resources can all help support Michiganders who have experienced a traumatic event on their journey to healing, post-traumatic growth, and mental health and well-being.