How to Heal and Move Forward After Trauma
Trauma is an unfortunately common experience. Whether your trauma happened recently or you’ve been carrying it since childhood, you might be wondering whether it’s possible to move forward. Healing from trauma is a deeply personal process, but it is possible to regain a sense of safety, rebuild trust, and become more resilient. Here are a few strategies to get started.
Validate Your Own Experience
The first step to healing is recognizing and validating what you went through. Often, people downplay their experiences, thinking that others have it worse or what happened really wasn’t so bad. However, trauma is subjective, and its impact varies from person to person. Don’t chastise yourself for feeling deeply impacted by something that might not bother someone else.
Talk to Your Support System
Isolation can only make you feel more afraid, ashamed, and helpless in the face of trauma. Instead of holing up at home, connect with others who can understand or empathize with your experience. This might mean joining a support group, participating in online forums, or simply leaning on friends and family who make you feel safe. Your support network should remind you that you are not alone in your struggles. Sharing your story, when and if you feel ready, will help you feel reconnected with the world.
Be Compassionate With Yourself
Trauma might have left you with a harsh inner critic. You may be blaming yourself for what happened or feeling like you’re “not good enough” to heal from your trauma. Practicing compassion means treating yourself with the same kindness and understanding you would offer a friend in your situation. Start by replacing critical thoughts with affirming ones. For example, instead of thinking, “I should be over this by now,” remind yourself, “Healing takes time, and I’m doing the best I can.”
Focus on Your Physical Health
The mind and body are deeply interconnected. When your body is healthy, your mental health benefits. Make sure you’re getting regular exercise, even if that means taking brisk walks outside, to release tension and reduce your stress hormones. Movement also boosts endorphins, so find ways to exercise you know you’ll stick to. Dancing, yoga, hiking, and swimming are all great options.
Eat a diet rich in whole foods, including fresh fruits and vegetables. Try to avoid unhealthy habits like drinking excessive alcohol and caffeine. These can negatively impact your mood and stress levels.
It’s also important to get a restful night’s sleep each night. Your bedroom should be your sanctuary. Make sure it’s comfortable, quiet, and dark at night. Create an evening routine that calms your mind, like reading a book or taking a warm bath. Avoid scrolling on your phone for the hour before bed, because the light from a screen can keep your mind awake.
Rediscover Your Life’s Purpose
Trauma can strip away your sense of who you are and what your place in the world is. Reconnecting with activities and passions that bring you happiness can help you reconnect with your identity. Start small. Paint, garden, play an instrument, or spend time in nature. Even brief moments of joy can remind you that life is still worth participating in, despite your trauma. As you heal, consider exploring new goals or pursuits that align with your values. Volunteering, learning a skill, or deepening relationships can help you feel more fulfilled.
Talk to a Therapist
Healing from trauma isn’t always possible on your own. If you’re struggling to cope after a traumatic experience, schedule a consultation today. Together, we can find a therapy that works best in your treatment plan. Through therapy, you’ll identify triggers, reframe your negative thought patterns, and develop coping mechanisms. Remember: you deserve to move forward from your trauma.