A: It’s clear you have tremendous guilt; you know that spanking not only doesn’t teach a child anything, but it also makes most behaviors worse. (For anyone who isn’t sure about this, the data is out there and clear.)

You wrote, “I am scared of myself because it seemed like an autonomous reaction and out of my control.” This is worth digging into. Are you dissociating? Do you feel like you are watching yourself rather than feeling like you’re in your body? You could be having a trauma response to your child’s explosion. This is not uncommon; We have conscious and unconscious memories and, without realizing it, our bodies can feel unsafe and cope in automatic or instinctive ways, like attacking or checking out. I strongly recommend talking to your doctor about your symptoms and seeking professional help from someone who specializes in post-traumatic stress disorder and/or complex post-traumatic stress disorder.

As you work on getting help, we need to help your brain-body connection. Parent coach and trauma specialist Sandi Lerman coined the term LIFT to help caregivers clarify issues in front of them. I find it is helpful in almost every challenging situation. L stands for the length of time that a struggle or, in your case, the feeling of being out of control lasts. When you spank your daughter, how do you feel for the rest of the day? Checked out? Wracked with guilt?

I stands for intensity. On the days you snapped, what was the intensity of your emotions even before your daughter’s explosion? If you zoom out, were you already feeling upset or stressed? For instance, I received some bad news this week and was very upset. One of my children had a big reaction to a mistake I made and, in turn, I had an even bigger reaction. Yes, she had an explosion, but the intensity of my feelings leading up to it definitely fed the situation.

F stands for frequency, which means how often you “check out” and spank your daughter, or even how often you feel dissociated. This kind of data is incredibly helpful for your doctors, and it also helps to gauge your growth as you begin to address this coping mechanism.

Finally, T is for triggers, one of the most important steps in understanding what is happening when you lose control. The best way to look at triggers is to write down what you remember. For example, “It was a Saturday morning, and I hadn’t slept well. Andrea woke up angry and was demanding a breakfast we didn’t have time to make. I was trying to reason with her, and she kept screaming in my face. She pushed me hard, and I almost stepped on the cat. From there, I don’t remember what happened …” Pay close attention to your breathing and your muscles as you write. Are you holding your breath or tense? Are you sweating? Are you beginning to check out? If at any point you begin to panic, stop, keep your eyes open, and do the 5, 4, 3, 2, 1 grounding technique, which involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.

Writing out your “LIFT” list serves two purposes: It gives you data for a specialist, and helps you see the patterns of when you lose control. You may realize that you were exhausted, angry, upset, but that being pushed was the trigger that led you to feel out of body. If the list shows you that you spank after your daughter hits, you can make a plan to exit the room when your daughter begins to become explosive. I don’t frequently recommend that parents leave their children, but in the case of violence, you do what you must. To smooth this process, tell the family, “When I feel angry at level 10, I will be walking outside to keep everyone safe. I love you all, and I will return after I breathe and feel calmer.” If you have a partner, make this plan a priority between the two of you.

Above all, please know that your body is in a panicked state when you lose control with your daughter and spank. You are not a “bad parent,” you need support and compassion. Please do not wait to get help, and good luck.