Healing trauma is a difficult and arduous process, but it is possible.
Trauma impacts every aspect of your life whether we recognize it as rooted in trauma or not.
Just a few ways trauma impacts us is our perception of self, perception of the world, emotional regulation, style of argument, communication patterns, and fight or flight response.
Trauma impacts our hormones and our central nervous system.
For all these reasons, healing trauma is not only a good idea, but it's also necessary to live a fulfilling and healthy life.
Unfortunately, healing trauma means going through it, not around it.
But that doesn't mean you have to jump headfirst into what happened.
Healing trauma can start with some reflection questions about what you may be taking for granted about your life and your perceptions.
Here are a few reflective questions to help you get started:
1) Do you have a growth mindset or a fixed mindset? (If you don't know, do a quick google search for Growth Mindset Quiz)
2) What role does suffering/hardship play in life?
3) What is happiness?
4) Who can be happy?
5) What is good, what is evil, and how do those things influence life?
These are some pretty heavy questions, but they'll help you develop a worldview.
Having a worldview will help you identify yourself as a human being on the planet, and clarify your understanding of what that means.
Compare these answers to how you would've answered these questions before your traumatic event.
Approaching the techniques mentioned above for healing trauma sounds much easier than it actually is.
So much of our mind is still in shock (hence it being traumatic) that the mere thought of something associated with the trauma is likely to spark discomfort, anxiety, or in some cases full-blown panic.
This is why coping skills are so important.
The mind wants to protect you from experiencing the traumatic event again. Still, it does a poor job of realizing the difference between investigating memory and re-experiencing something in real time.
You can help your mind make this distinction through certain coping skills.
The ability to consciously decide to remember the trauma, and investigate it, is what is called processing; processing is what heals.
So, here is a list of coping skills that will help calm you down while you work on your internal investigations:
1) Physiological Sigh: 2 quick inhales through the nose, a long exhale through the mouth, do this in real-time whenever you feel anxious, fearful, worried, angry, or any other unpleasant emotion.
2) Present-mindedness: As you recall painful memories, pay attention to your breathing, or identify objects in your immediate area; being present-minded helps your brain recognize that memories aren't recurring and reminds you that you are safe despite remembering an unsafe event.
3) Journal: Writing down what you remember, how you felt then, how you feel now, and what that means to you is one of the greatest and oldest coping skills in human history.
4) Box Breathing: Box breathing inhaling for a certain count, holding for a certain count, exhaling for a certain count, and repeating those patterns; Inhale count to 5, hold for 5, exhale for 5, repeat.
5) Mantra: Create a personal message, a word or phrase, that is supportive encouraging or meaningful to you that you can repeat to yourself when you are under distress; "It wasn't my fault" "I'm safe now" "That was then, this is now" "I'm not that person anymore" "I am loved" "I am deserving of love" etc.
There are an endless amount of coping skills out there, doing a quick google search for Coping Skills will provide you with any number of effective tools.
The trick is to find the ones that work for you.
A coping skill above all else is something that calms you down and brings you back to the present moment.
Healing trauma is a difficult task.
It takes a lot of focus, willingness to remember difficult things, and adequate coping skills.
Reflection, context, and coping skills are all you need to successfully process trauma, but that may not mean you are ready.
Give yourself time, patience, and above all else, love.
Trauma can be healed, it does not have to rule your life.
If processing your trauma isn't something you can handle on your schedule a meeting with a mental health therapist or finding a group online.
Help is out there.
Healing trauma is difficult, but it is possible, and it is life-changing.
Healing trauma is a difficult and arduous process, but it is possible.
Trauma impacts every aspect of your life whether we recognize it as rooted in trauma or not.
Just a few ways trauma impacts us is our perception of self, perception of the world, emotional regulation, style of argument, communication patterns, and fight or flight response.
Trauma impacts our hormones and our central nervous system.
For all these reasons, healing trauma is not only a good idea, but it's also necessary to live a fulfilling and healthy life.
Unfortunately, healing trauma means going through it, not around it.
But that doesn't mean you have to jump headfirst into what happened.
Healing trauma can start with some reflection questions about what you may be taking for granted about your life and your perceptions.
Here are a few reflective questions to help you get started:
1) Do you have a growth mindset or a fixed mindset? (If you don't know, do a quick google search for Growth Mindset Quiz)
2) What role does suffering/hardship play in life?
3) What is happiness?
4) Who can be happy?
5) What is good, what is evil, and how do those things influence life?
These are some pretty heavy questions, but they'll help you develop a worldview.
Having a worldview will help you identify yourself as a human being on the planet, and clarify your understanding of what that means.
Compare these answers to how you would've answered these questions before your traumatic event.
Approaching the techniques mentioned above for healing trauma sounds much easier than it actually is.
So much of our mind is still in shock (hence it being traumatic) that the mere thought of something associated with the trauma is likely to spark discomfort, anxiety, or in some cases full-blown panic.
This is why coping skills are so important.
The mind wants to protect you from experiencing the traumatic event again. Still, it does a poor job of realizing the difference between investigating memory and re-experiencing something in real time.
You can help your mind make this distinction through certain coping skills.
The ability to consciously decide to remember the trauma, and investigate it, is what is called processing; processing is what heals.
So, here is a list of coping skills that will help calm you down while you work on your internal investigations:
1) Physiological Sigh: 2 quick inhales through the nose, a long exhale through the mouth, do this in real-time whenever you feel anxious, fearful, worried, angry, or any other unpleasant emotion.
2) Present-mindedness: As you recall painful memories, pay attention to your breathing, or identify objects in your immediate area; being present-minded helps your brain recognize that memories aren't recurring and reminds you that you are safe despite remembering an unsafe event.
3) Journal: Writing down what you remember, how you felt then, how you feel now, and what that means to you is one of the greatest and oldest coping skills in human history.
4) Box Breathing: Box breathing inhaling for a certain count, holding for a certain count, exhaling for a certain count, and repeating those patterns; Inhale count to 5, hold for 5, exhale for 5, repeat.
5) Mantra: Create a personal message, a word or phrase, that is supportive encouraging or meaningful to you that you can repeat to yourself when you are under distress; "It wasn't my fault" "I'm safe now" "That was then, this is now" "I'm not that person anymore" "I am loved" "I am deserving of love" etc.
There are an endless amount of coping skills out there, doing a quick google search for Coping Skills will provide you with any number of effective tools.
The trick is to find the ones that work for you.
A coping skill above all else is something that calms you down and brings you back to the present moment.
Healing trauma is a difficult task.
It takes a lot of focus, willingness to remember difficult things, and adequate coping skills.
Reflection, context, and coping skills are all you need to successfully process trauma, but that may not mean you are ready.
Give yourself time, patience, and above all else, love.
Trauma can be healed, it does not have to rule your life.
If processing your trauma isn't something you can handle on your schedule a meeting with a mental health therapist or finding a group online.
Help is out there.
Healing trauma is difficult, but it is possible, and it is life-changing.
I am a Licensed Professional Counselor, and owner of Overcomers Counseling. I'm dedicated to helping individuals find strength and healing through life’s challenges. With a deep understanding of mental health and years of professional experience, I specialize in fostering hope and resilience while equipping her clients with tools to thrive. Passionate about empowering others, she creates a safe, supportive space where everyone feels seen, valued, and capable of overcoming obstacles on their path to well-being.
Assertive communication involves expressing your needs and boundaries respectfully and clearly, while still considering the feelings and perspectives of others.Aggressive communication, on the Work with your therapist to develop assertive communication skills and practice implementing these techniques in various contexts.Building confidence in your ability to assert boundaries within therapy can translate to increased assertiveness in other areas of your life as wellother hand, may involve blame, criticism, or disrespect towards others.If you're unsure about your communication style, discuss it with your therapist, who can provide guidance and support.
Yes, it's normal for boundaries to evolve as your healing journey progresses.
Communicate any changes in your boundaries with your therapist, who can help you navigate these adjustments and ensure that your needs continue to be respected and prioritized.
The effects of childhood trauma can include anxiety, depression, addiction, and difficulty in relationships.
Trauma can lead to feelings of anxiety, depression, and emotional pain, which individuals may attempt to self-medicate through substance use. Over time, this can result in the development of addiction as a maladaptive coping mechanism.
Yes. Trauma counseling can be adapted to suit individuals of all ages, including children and adolescents. It's important to address trauma in children as early as possible to prevent long-term effects on their mental health and development.
During a trauma-informed therapy session, the therapist will prioritize creating a safe and supportive environment for you to share your experiences. They will listen empathetically, validate your feelings, and help you develop coping strategies to manage your symptoms. The therapist will also work collaboratively with you to create a personalized treatment plan that meets your unique needs and promotes healing and resilience.
