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...
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.
Educate yourself about trauma and triggers, listen empathetically to your loved one's experiences, and offer non-judgmental support.
Encourage them to seek professional help if they have not already done so, and respect their boundaries and needs during triggering situations.
Take the Next Step with Overcomers Counseling
At Overcomers Counseling, our compassionate and experienced trauma-informed therapists are dedicated to helping you navigate and manage triggers both during and outside of therapy sessions.
We understand the challenges you may face and are committed to providing support, guidance, and tailored strategies for coping with triggers.
Schedule an appointment with one of our skilled therapists today, and let us help you on your path to healing.
No, trauma counseling is not exclusively for people with PTSD. Anyone who has experienced a traumatic event, such as a car accident, natural disaster, physical abuse, or sexual assault, can benefit from trauma therapy. Even those who've experienced trauma indirectly can benefit from counseling. Treating trauma can come in many forms, and connecting you with ptsd therapists that understand you is importnat to us.
Trauma-informed care creates a safe and supportive environment that helps clients feel more comfortable sharing their experiences. By acknowledging and validating clients' traumatic experiences, therapists can build trust and rapport, leading to better engagement in therapy and improved outcomes.
While it can be beneficial for a therapist to have experience with your specific type of trauma, it's not always necessary.
A skilled trauma-informed therapist should have the knowledge and tools to help clients heal from various traumatic experiences. However, if you feel strongly about working with someone who has specialized experience in your particular trauma, prioritize this in your search.
Remember that taking care of yourself is essential for your overall well-being and progress in therapy.
Acknowledge any feelings of guilt and work with your therapist to challenge and reframe these beliefs, recognizing that self-care is a crucial component of the healing process.
Yes, your therapist can offer guidance and support in creating a personalized self-care plan tailored to your unique needs and preferences. Discuss your self-care goals and challenges with your therapist to develop a comprehensive plan that supports your healing journey.
