4 Ways to Begin Healing from Trauma
Trauma is the lingering emotional response to an event where you felt in danger. A traumatic event might be physical or sexual abuse, neglect, a childhood in poverty, a car accident, war, a natural disaster, the death of a loved one, or racial discrimination. Not everyone responds to traumatic events in the same way, but for some people, its effects seep into everyday life. If you’ve been struggling to move past what has happened to you, here’s how to get started.
1. Develop Self-Compassion
First, treating yourself with the kindness you’d treat a friend in your situation is important. What happened to you was not your fault. Don’t try to rewrite past events, and think of ways you could have prevented the traumatic situation. Start by accepting what happened to you and all the feelings that come with it.
Chastising yourself for reacting a certain way or feeling certain emotions will only make the trauma worse in your mind. These feelings are not a sign of weakness or that you deserve what happened. Be gentle with yourself throughout this healing process. You’ll have good and bad days, and that’s okay.
2. Find Meaning in Life
Though you may be preoccupied with your trauma right now, don’t let your life completely revolve around it. Do some soul-searching and find an activity that makes you feel fulfilled. This can mean joining a local club, volunteering, or bettering yourself by reading or starting a new hobby.
This is also a great opportunity to develop healthy coping strategies. Practice yoga or other low-impact exercise routines when feeling a negative emotion. Go for walks and sit in the sun. Express yourself through writing, visual art, or even singing and dancing. Find self-care activities that work for you.
3. Take Care of Your Body
As you might already feel, the body holds onto trauma. Part of healing means paying attention to it and nurturing it. Start with the basics. Sleep 7 to 9 hours each night and practice good sleep hygiene. Build a routine of getting ready for bed you can stick to and avoid screens, caffeine, and alcohol in the evening. Eat fresh fruits and veggies, and cook at home more than you eat out. Develop mindfulness practice to get more in tune with your emotions and bodily sensations.
4. Build a Support System
Don’t be afraid to reach out for help. Some people find it relieving to talk about what has happened to them. Let trusted friends and family know what you’re going through. Build a support network of people you can reliably turn to when you need a listening ear. You might also find solace in a support group for your specific trauma. Whether online or in-person, connecting with people who have gone through your experience can be validating and freeing.
Starting Your Healing Journey
If you suspect you’ve been living with the effects of trauma, don’t wait to reach out. Not everybody can heal from trauma on their own. You may want to consider a trauma-focused therapy, such as:
Trauma-focused cognitive behavioral therapy (TF-CBT)
Eye movement desensitization and reprocessing (EMDR)
Cognitive processing therapy (CPT)
Prolonged exposure therapy (PET)
The length and number of sessions will depend on the type of therapy you choose and your treatment plan with your therapist. In therapy, you might delve through your childhood and traumatic experiences, learn how to cope with your negative emotions and find meaning in life again. Through therapy, healing is possible. To find out more about how trauma therapy can help you heal from your trauma, please reach out to us.