Triggered by the Tarot? A Trauma Informed Approach to the Cards
I
have seen recent conversations about individuals wishing to ‘cancel’ tarot cards they find unsettling, or removing them from their decks altogether. On the surface, this sounds ridiculous… but I can actually relate. Because of my CPTSD, I initially avoided the tarot. Looking back, this was quite disheartening because the cards have done so much for my mental health.
Eventually I became braver and started using the cards. In the beginning I had A LOT of mental blocks and feelings of overwhelm. Trauma informed therapy has been at the foundation of my self care routine, and now my magical practice. I use a technique called ‘Cognitive Behavioral Therapy’, I challenge distorted thoughts which rob me of my peace and replace them with healthier alternatives.
I decided to use this technique on the tarot cards I found disturbing. Not only did this help me learn the tarot, It also helped me understand why I was reacting to certain imagery and themes so strongly. It led me to a place of healing instead of fear, this is why I now incorporate the tarot so heavily into my art.
In this article I will be doing a walk through of a CBT exercise for the Tarot.
- Ask yourself where you feel it in your body when you see the triggering card.
A wonderful piece of trauma informed literature is ‘The Body Keeps the Score’ by Bessel van der Kolk. In this book Bessel explains we store our trauma in our bodies. It can serve as a trauma map. When we use this technique we can more quickly identify triggers and their root cause by simply being aware of where we are feeling sensation. I have been able to stop a panic attack in its tracks just by identifying a body sensation.
- Check your emotions. What do you feel when you look at the card?
Really sitting with our emotions and naming them is a powerful exercise. It trains you to comprehend emotions as opposed to simply reacting to them.
- Check your thoughts.
Look at the card, write down an unfiltered account of every negative thought which comes to mind. My personal method is to just let it all out, even if It doesn’t make sense at first. Let all the negativity spill onto the paper (or phone screen).
- Identify Cognitive Distortions.
I very strongly feel what is called ‘the ego’ in spiritual communities is really a collection of our cognitive distortions. These are untrue and unhelpful thoughts we tend to accumulate at a young age. Our minds are still developing and we do not understand complexity or nuance yet. When we encounter a trigger, our mind goes right back to the place where the thought first formed. It is our ‘little self’ trying to navigate a difficult feeling, and doing so as a child would. When you identify cognitive distortions, it’s like you become your own trusted adult… stepping in and giving your inner child guidance.
If you want to better understand cognitive distortions in more detail I recommend reading https://www.rachaelkable.com/blog/cognitive-distortions-and-anxiety
- Challenge your cognitive distortions.
Now is the time to put those distortions on trial. This is admittedly the hardest stage for myself. Some cognitive distortions are very deeply held beliefs that have been hindering our well being. I weigh out supporting evidence, as well as contradicting evidence. Be prepared to sit with discomfort as these distorted thought patterns are challenged. It is completely NORMAL to initially reason why your negative thoughts are true… give yourself time and break them down from multiple perspectives until your insight feels authentic.
- End out with setting up new, alternative thoughts in the place of your trigger response.
Once you find a new thought pattern while feels authentic, write It out. This way when you feel the same emotions arise, you can quickly identify and walk yourself through the trigger. This step is not meant to be spiritual bypassing. There are some legitimately difficult energies that need to be recognized for what they are. When this is the case, give yourself coping strategies. Find thoughts which will empower you as you experience hardship.
And you are done!
I also recommended using an app like Thought Diary or begin recording your progress in your magical journey.
In future article I will be covering topics such as tarot spreads for people with anxiety, as well has when and how to integrate the tough cards. Remember, your practice is your own. You absolutely can be a powerful witch with mental illness. Sometimes we just need a different process to get there.
