How to Heal From Trauma
When we each look back on our lives, there are times we’d rather forget. Perhaps these moments involved sadness, anger, frustration, or embarrassment. If they were bad enough, such events can still cause us to feel bad about ourselves. All that said, there’s a big difference between frustration and trauma. Traumatic experiences dramatically alter our lives and cause long-term outcomes.
Experiences like abuse, a natural disaster, or the loss of a loved one can provoke a traumatic response. Left unprocessed and unresolved, trauma will not heal on its own. Therefore, it’s highly recommended that you seek professional help to bring about a recovery.
What Causes Trauma?
The answers to this question reflect the eye of the beholder. Each person and each situation is unique. However, there are some common factors that that bring about long-term trauma. Here are a few:
Emotional, physical, or sexual abuse
Physical injury, illness, or disability
Being victimized by a crime
Natural disasters
Sexual assault or rape
Living in a war zone
Death of a loved one
Divorce
Abandonment or neglect
Domestic abuse
Incarceration
Extreme events like this can inhibit your brain’s ability to process them. The negative memories are stored in such a way as to result in post-traumatic stress disorder (PTSD) symptoms like:
Intrusive thoughts, nightmares, and flashbacks
Anxiety
Depression
Withdrawal and self-isolation
Avoidance of reminders of the trauma
Irritability and anger
Sleep disturbances
Loss of concentration
Unexplained physical issues like headaches, tension, and stomach problems
Fortunately, a blend of self-help and therapy has been shown to help survivors recover and heal from trauma.
What You Can Do to Heal From Trauma
Trauma, especially when it occurs at a young age, can induce guilt and shame. Survivors may not be willing to accept its presence and, thereby, the need to manage it. But the first step on the road to healing is acknowledging what happened and what needs to be done. Acceptance also plays a positive role when we accept the need for support. From contacting a therapist to opening up to trusted loved ones, you’ll reap the benefits when you don’t try to handle things alone.
Other important self-help steps:
Schedule Fun: Don’t leave it to chance. Make sure you do things that are creative and fun daily. In the process, you are retraining your brain to anticipate and appreciate positive experiences.
Keep a Journal: Monitor your feelings, triggers, and progress. Learning how to express yourself and name your emotions is a proven method for better understanding yourself and your needs.
Keep a Routine: Trauma can leave you feeling unmotivated and sluggish. You may be afraid to be active. Maintaining a schedule is a powerful step toward giving your daily life meaning and purpose.
Prioritize Self-Care
When you practice day-to-day self-care, you build the resilience needed for the healing process. In addition, you are reminding yourself that you deserve this kind of treatment. You’re worth it. Let’s look at a couple of self-care basics.
Relaxation Techniques
Trauma is a chronic source of anxiety and stress. Any decrease in these symptoms can feel like an oasis of relief. You can cultivate valuable skills like mindful meditation with guidance from a trauma-informed therapist. It can be a source of invaluable peace and calm in a volatile existence.
Don’t Neglect Your Physical Health
Trauma can feel all-encompassing, but your body needs attention, too. Three vital components of physical self-care are:
Maintaining regular sleep patterns
Making healthy eating and drinking choices
Partaking in daily exercise and physical activity
Engaging in relaxation techniques
Again, healing from trauma is not a solo act. If you’ve endured a traumatic event, reach out to learn more about trauma therapy.