10 Ways to Begin to Heal Yourself from Trauma

If you have experienced trauma, you understand the profound impact it has on your mind, body, relationships, emotions and so much more. Once the initial impact of trauma is over, you may wonder “How do I ever feel like myself again?” or “What do I do now?”  “How do I pick up the pieces?” Healing from trauma is a deeply personal journey that varies for each person. It is important not to compare your healing process to someone else’s.  The process of healing is not linear, and it requires patience, commitment, and self-compassion. Here are ten strategies to help you begin your healing journey:

1. Seek Support

Healing happens in safe community, with support from others.  One of the most crucial steps in healing from trauma is seeking support. The impacts of trauma can feel isolating, and it's important to surround yourself with people who understand and care about you. This support can come from friends, family, support groups, or mental health professionals. This is one of the reasons why myself, Ann Simmons, and Teresa Whiting offer the Hope Restored intensive for women healing from recent or past trauma.  It is a space to heal, in community, and feel less alone. It is life changing. Talking about your experiences in a safe and supportive environment can help you process your feelings and reduce the burden of carrying them alone and lessen any shame that tries to overwhelm. Licensed therapists, particularly those trained in trauma-focused therapy, provide valuable tools and strategies tailored to your individual needs.

2. Prioritize Self-Care

Self-care and Soul Care are vital in the healing process. It involves making intentional actions to nurture your physical, emotional, spiritual, and mental well-being. Engage in activities that are soothing, whether it's reading a book, listening to music, taking a warm bath, reading your Bible, or spending time in nature. Self-care/Soul Care also means setting boundaries to protect your energy and saying no to things that may overwhelm you. Remember, taking care of yourself is not selfish; it’s necessary for healing. Your capacity to handle things is lessened when you are dealing with the impacts of trauma.  Please work to be kind to yourself, treat yourself with respect, gentle care, and reduce the self expectations during this time. 

3. Embrace Creativity

Creativity can be a powerful tool for healing trauma. Artistic expressions such as drawing, painting, writing, dance or music can help you process and express emotions that might be difficult to convey. Engaging in creative activities allows you to explore your feelings in a non-verbal way and can provide a sense of accomplishment and purpose. You don’t have to be an artist to benefit from creativity; the process itself is therapeutic. 

4. Practice Non Judgmentalness

Being nonjudgmental towards yourself and your experiences is essential. Trauma can lead to feelings of shame and self-blame, but it’s important to recognize that your feelings are valid and you are not at fault. Practicing non judgmentalness means observing your thoughts and emotions without labeling them as good or bad. “Should” or “shouldn’t” are statements of judgment.  If you find yourself speaking these things to yourself, see if you can adopt curiosity instead.  Rather than “I should have the energy to do this or that” try shifting the thought to “I’m curious about my energy levels.  What do I need right now”  This allows you to listen to your body and make choices that are healing focused rather than staying stuck in negative feelings due to the judgments placed on yourself.

5. Engage in Physical Movement

Physical movement can significantly impact your emotional and mental well-being. This does not mean you have to run a marathon or do a crossfit workout.  Rather, what is a form of movement that feels more enjoyable?  Maybe it is a mindful walk.  Maybe some gentle stretching.  Or it could be dancing to your favorite music in the living room.  It is important to engage in movement that is appropriate and approved by your medical professionals or nutrition professionals prior to this. When appropriate, find a physical activity that you enjoy and make it a regular part of your routine. Physical movement can also help you reconnect with your body and regain a sense of control and empowerment.

6. Acknowledge Your Feelings

Acknowledging your feelings is a crucial step in healing from trauma. Suppressing or ignoring emotions can lead to further distress and interfere with the healing process. Allow yourself to feel and express your emotions, whether it's anger, sadness, fear, or frustration. The feeling itself is not a problem.  Feelings are sources of communication that are trying to tell us something.  The way we handle emotion is what makes a big difference.  Acknowledging and responding to your feelings in an effective way is key. Journaling, for example, is a helpful tool for this, as it provides a private space to explore and understand your feelings. Remember, it’s okay to feel what you feel; your emotions are a natural response to your experiences.

7. Reduce Expectations

Trauma can disrupt your life in significant ways, and it’s important to adjust your expectations accordingly. Give yourself permission to slow down and take things one step at a time. Healing is a gradual process, and placing unrealistic expectations on yourself can lead to feelings of failure and frustration. Be kind to yourself and celebrate small victories along the way. It’s okay to ask for help and take breaks when needed.

8. Develop Healthy Coping Strategies

Developing healthy coping strategies is essential for managing the symptoms of trauma. These strategies can include relaxation techniques, such as deep breathing exercises, mindfulness, and progressive muscle relaxation. It’s also helpful to identify activities that help you feel calm and centered, like listening to music, spending time with loved ones, or engaging in hobbies. Avoid unhealthy coping mechanisms as they can exacerbate your trauma and hinder the healing process.

9. Catch Your Thoughts

Negative thoughts and beliefs often accompany trauma. It’s important to become aware of these thoughts and challenge them. When you notice negative or self-critical thoughts, pause and question their validity. Are these thoughts based on facts, or are they distorted by your trauma? Reframe these thoughts with more balanced and compassionate perspectives. Over time, this practice can help shift your mindset and reduce the impact of negative thinking patterns.

10. Practice Grounding Techniques

Grounding techniques can help you stay present and connected to the here and now, which is especially useful when dealing with flashbacks or overwhelming emotions. These techniques can include focusing on your breath, engaging your senses by noticing the sights, sounds, smells, and textures around you, or using physical objects, like a stress ball or a piece of fabric, to anchor yourself in the present moment. Grounding helps interrupt the cycle of distress and brings you back to a state of calm.

You deserve to heal!

Healing from trauma is a multifaceted journey.  I want you to know that healing is possible and you can rebuild your life. Healing takes time and patience, and it’s important to be gentle with yourself throughout the process.