Overcoming Trauma: A Guide to Healing and Moving Forward
Trauma can leave deep, lasting scars. Unhealed trauma can affect every aspect of our lives, from our mental and physical health to our relationships and sense of self. It can make us feel stuck, overwhelmed, and unable to move forward. Here are the first steps you can take toward healing from your unresolved trauma.
Acknowledge Your Trauma
The first step in healing is acknowledging what happened. This can be one of the most difficult steps because it involves facing painful memories and emotions. But denying what happened will only make its effects on your life worse. Acknowledging your trauma allows you to begin processing it, no matter how uncomfortable these first steps on you healing journey can be.
Create a Routine
Trauma can disrupt your sense of order and control, especially when you begin confronting it. Establishing a daily routine can help restore a sense of stability in your life. This means finding a balance that includes time for self-care, relaxation, and activities that bring you joy.
Establish a Support Network
Healing from trauma doesn’t just happen on your own. Enlist the help of people who love you. It’s important to have a support network of trusted friends, family, or support groups who can offer comfort, advice, and understanding. Surround yourself with people who respect your boundaries, listen to what you’re going through, and encourage you to heal. Support groups, either in person or online, can also give you a sense of community and remind you that you’re not alone.
Practice Self-compassion
If you’ve been living with trauma, you might be used to blaming yourself for what happened or for how you’re feeling. As you’re healing, it’s time to change your perspective towards one of self-compassion. This means treating yourself with kindness and understanding, the same as you would a friend who came to you for help. Start by recognizing that what happened to you is not your fault and that your emotions are valid. Allow yourself to grieve and don’t judge yourself for how you’re feeling.
Engage in Mindfulness
Trauma might be causing you to feel disconnected from the present moment. When you’re worried about the past or future, it’s hard to see a way forward. Grounding techniques, like mindfulness, meditation, and deep breathing, can help you stay connected to the here and now. Try simply focusing on the sensory details around you, such as the feel of an object in your hand or the sounds in your environment. Dedicate time each day to sit quietly and focus on your breath. The more you get into mindfulness practices, the easier it will be to cope with stressors and triggers.
Express Yourself
Finding ways to express your emotions can be a powerful part of the healing process. This can include journaling, creating art, or engaging in physical activities like dance or yoga. Experiment with a few different creative outlets, and discover which medium suits you best. Expressive activities allow you to release emotions that may be difficult to articulate and can lead to a deeper understanding of your trauma.
Focus on Small Steps
Healing from trauma can feel overwhelming, especially when you can’t yet see the end of your journey. Focus on taking small, manageable steps rather than trying to rush the process. Celebrate your progress, no matter how small it may seem, and be patient with yourself as you navigate setbacks.
Talk to a Therapist
No one should process their trauma on their own. Therapists trained in techniques such as eye movement desensitization and reprocessing (EMDR), trauma-focused cognitive behavioral therapy (TF-CBT), and other trauma therapies can help you decide on your treatment plan. Therapy provides a safe space to explore your feelings, develop coping strategies, and gain a deeper understanding of how your trauma has affected you.
To learn more about moving forward from your trauma, please reach out to us.
