Lesson 3E: Containment Strategies

Trauma survivors may use containment strategy techniques to manage overwhelming emotions, intrusive memories, or flashbacks.

They help contain, or box, distress to help prevent spillover and maintain a sense of control. Over time, these techniques help survivors build self-trust and emotional regulation.

Strategies can include:

• Visualization techniques: Imagine placing destressing thoughts or images into a secure container that you can open later with support

• Physical anchors: Some people use weighted blankets, a smooth stone, or another object to help ground themselves. Others use a preferred body position or a pillow to create a sense of physical safety

• Structured journaling: Some find that writing about distressing memories helps draw the emotional pain out of the body and onto pages. Write for a set time and finish by writing “contained” to signify that the memory is safely stored

• Sensory tools: Consider using scented oils or candles, listen to soothing music, or keep calming textures nearby

• Mental boundaries: Designate a specific time that you allow yourself to think about difficult issues, separating them from the rest of your day to improve functionality. Or, use a mental image or a phrase that denotes “stop” when intrusive thoughts pop up.

Containment strategies can be useful because they create boundaries that allow trauma survivors to feel safe and in control.

Some of these techniques aren’t exclusive to trauma survivors. You might have owned scented oils or a heavy blanket prior to your traumatic event. That’s because feelings of safety and comfort are universal needs. When you think about it that way, the techniques we use to heal don’t feel so uncomfortable.