HOW TO HEAL FROM TRAUMATIC EXPERIENCES

HOW TO HEAL FROM TRAUMATIC EXPERIENCES

If you've recently experienced a traumatic event, you may be concerned that you'll feel down forever. Although it can take time to regain your sense of normalcy, there are numerous steps you can take to work through the trauma. Remember, it's possible to feel better, and you have the ability to make choices that can help alleviate your symptoms.

Definition of Trauma

Trauma is a response to a terrifying or intensely distressing event that overwhelms a person's ability to cope, leading to lasting negative effects on their emotional, physical, and psychological well-being. These events can include violence, abuse, natural disasters like earthquakes or hurricanes or serious accidents, and can occur as a single incident or through ongoing exposure. Trauma responses can manifest immediately or long-term, and while healing is possible through therapy and support, the experience itself challenges a person's sense of safety and self. Around 5% to 10% of individuals who go through trauma develop post-traumatic stress disorder (PTSD). Traumatic events can include the loss of a loved one, abuse, car or plane crashes, challenging relationships or breakups, or natural disasters

Common emotional reactions to trauma include shock, sadness, anxiety, and feeling overwhelmed by life's challenges. The following are symptoms that people who have been traumatized might experience:

• Trouble sleeping or frequent nightmares


• Intrusive thoughts or vivid memories of the event


• Being overly alert or on edge


• Difficulty managing emotions or experiencing intense feelings


• Trouble concentrating or memory issues


• Negative thoughts about themselves, others, or the world


• Engaging in risky or harmful behaviors


• Feeling detached or disconnected (dissociation)


• Trouble maintaining healthy relationships


• Constant feelings of guilt, shame, or self-hatred


• Difficulty trusting others


• Increased irritability or aggression


• Low self-worth


• Substance abuse


• Eating disorders

Accepting Support

Getting support is an important step in managing many mental health challenges. However, people with a history of trauma may find it hard to receive help because of what they’ve been through. Instead of pressuring them to accept support, it’s better to gently show them how beneficial it can be. Many trauma survivors may not have safe or accessible sources of support, so it helps to talk about the value of building support networks. It’s also important to recognize that seeking or accepting help isn’t always easy. Healing might happen mostly on your own, through one-on-one therapy, or with the encouragement of a supportive community. No matter the path, recovery is more likely when you understand what kinds of support are available and how they can make a difference. Support can come from loved ones, friends, colleagues, therapists, or support groups. What matters most is developing a mindset that recognizes others can help and being open to receiving that help.

Finding the Right Help

It’s important to seek the type of help that best fits your situation. If you decide therapy is the right step, look for a trauma-informed therapist who is trained to handle trauma and can give you the right kind of care. For PTSD and other trauma-related issues, individual trauma-focused therapy is usually the most effective approach. There are several helpful methods, such as EMDR, somatic experiencing, trauma-focused CBT, Internal Family Systems, or even art therapy. However, be mindful that talking about traumatic experiences can sometimes trigger emotional or visual flashbacks. Because of this, support groups are not recommended for trauma survivors unless they also have individual trauma-informed support in place.Top of Form

Connect With Others

Building connections with people is an important part of healing from trauma. You don’t always have to share your trauma story to connect with others—sometimes it’s enough just to spend time together. Some survivors tend to share too much, while others keep everything inside. A healthy balance is creating a small circle of one to three trusted people you can open up to when needed, along with a wider group of friends or acquaintances who bring joy and help you engage in positive activities. Human connection is essential for well-being, while isolation can increase the risk of depression. When you feel ready, spend time with friends, and when it feels right, share your experiences at your own pace.

Physical Movement

Exercise is proven to ease PTSD symptoms. Along with supporting recovery, moving your body releases endorphins—those “feel-good” chemicals that boost mood and energy. If traditional workouts aren’t your thing, that’s completely fine. Go for a walk, try biking or roller skating, follow a yoga video, or even dance around your living room. Any kind of movement counts and can support your healing.

Working With Your Feelings

Journaling can be a powerful way to reduce stress and process difficult experiences. If it feels right for you, give it a try. Many trauma survivors avoid emotions because they fear being overwhelmed by flashbacks, which can last for days or weeks. When journaling, approach your feelings with curiosity and compassion. If it feels safe, sit with them gently—but if not, use other coping tools first. The goal isn’t to force emotions, but to gradually allow yourself to feel and accept them. Healing often involves facing tough emotions like anger, sadness, or fear. That’s completely normal. Embracing the full range of feelings, even the unfamiliar ones, is an important step on the path to recovery.

Practice Self-Care

Taking care of yourself helps reduce stress and also feels nourishing. As you move through your healing journey, make it a habit to regularly do things that feel kind and supportive toward yourself. Self-care doesn’t have to be expensive or complicated—it can be as simple as taking a warm bath. The key is setting aside intentional time to care for yourself in ways that make you feel valued and loved. Examples of helpful self-care practices include:

• Getting quality sleep


• Daily movement or exercise


• Deep belly breathing


• Grounding techniques


• Journaling


• Eating a balanced diet and staying hydrated


• Spending time with supportive people


• Creating art or practicing hobbies

Avoid Recreational Substances

When healing from trauma, it can be tempting to turn to alcohol or drugs to cope with overwhelming emotions. Many trauma survivors use substances as a way to numb or manage difficult feelings. However, avoiding emotions through substance use makes it harder to truly process and heal. Part of recovery involves reflecting on your relationship with substances and, for some, choosing not to return to them at all. Remember—healing from trauma is a lifelong journey, and facing your emotions without numbing them gives you the best chance to grow and move forward.

Take Breaks

Healing from trauma can be draining. You might notice feeling more tired than usual, or perhaps your body has energy but your mind feels foggy. Recovery takes a lot out of you, both physically and mentally. The best approach is to treat yourself with gentleness. Allow yourself breaks—even from enjoyable activities—so you can pause, recharge, and avoid burning out. Rest is an important part of healing.

Practice Mindfulness or Meditation

Mindfulness is a proven way to support mental health. It involves focusing on the present moment—being aware of your thoughts, feelings, and physical state without judgment. This practice can help reduce stress and bring calm. Meditation and breathwork, which are closely related to mindfulness, can also help you feel more grounded, relaxed, and centered. These tools can be very supportive in the healing process. That said, mindfulness and meditation aren’t always helpful for everyone. For some trauma survivors, tuning into the body may actually cause more distress. These practices take time to learn, and if they don’t seem to “work” right away, it’s important not to view that as failure. Healing looks different for each person, and it’s okay to move at your own pace.

Engage in Creativity

Enjoyment and play are powerful parts of healing. Creativity can take many forms—writing poetry, journaling, making music, listening to music, or even simply reading a good story. Research shows that creative and artistic activities can positively impact both your mind and body. You might explore formal options like art therapy, or keep it simple by doing creative activities on your own. What matters most is choosing creative outlets that feel uplifting and meaningful to you.

 

Peter Mugi Kuruga

Counselling Psychologist/Marriage and Family Therapist

 

 

References

Calhoun CD, Stone KJ, Cobb AR, Patterson MW, Danielson CK, Bendezú JJ. The Role of Social Support in Coping with Psychological Trauma: An Integrated Biopsychosocial Model for Posttraumatic Stress Recovery. Psychiatr Q. 2022 Dec;93(4):949-970. doi: 10.1007/s11126-022-10003-w

Hegberg NJ, Hayes JP, Hayes SM. (2019). Exercise intervention in PTSD: A narrative review and rationale for implementation. Front Psychiatry. 2019;10:133. doi:10.3389/fpsyt.2019.00133

 

 

 

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