Everyone experiences some form of trauma while growing up. It is important to know that trauma can range from something as major as losing a loved one or facing some form of physical or emotional abuse to any minor-looking yet significantly distressing event that leaves a lasting impact on one’s mind.
Simply put, childhood trauma refers to any distressing experience that overwhelms a child’s ability to cope. The effects of trauma are so severe that they can continue to interfere with a person’s life well into adulthood. While long-term psychotherapy is often the best way to heal from trauma, there are various ways in which people can begin their journey of healing on their own. Let’s look at them below:
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Acknowledge your Triggers
The first step to healing from trauma is to start recognizing and accepting that you might have had some form of distressing experience in your childhood, which is affecting you in the present as well. Next, also identify if there are any specific situations, people or even thoughts or bodily sensations that trigger the traumatic memories. Once you know the triggers, it will be easier to find ways to cope.
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Educate Yourself
Knowing how trauma can impact one’s body and mind is a crucial part of the healing journey. Educate yourself on the nature of trauma, its effects on the brain and body, and how it can manifest in your behaviour and emotions. This can help you to recognize any unhelpful patterns in your behaviour that might be a result of childhood trauma.
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Acknowledge and Feel Your Feelings
Trauma can often lead to repressed or unresolved emotions, as confronting these feelings can be painful. However, recognising, accepting and giving yourself the space to feel all the feelings is crucial to the healing journey. So allow yourself to feel any feelings, such as anger, sadness, fear or any other emotions, without judgment. Journaling and reflection are two of the most effective ways to explore your feelings.
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Practice Grounding
As mentioned earlier, trauma can bring up a lot of unresolved emotions. These emotions can often be overwhelming to manage. In such times, grounding techniques such as focusing on your breath, feeling the ground beneath your feet, or holding a comforting object can help you be in the moment.
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Self-Care
Taking good care of yourself is a crucial part of healing from trauma. Focus on engaging in activities such as regular exercise and your favorite hobbies. Also, focus on resting your body and getting a balanced diet. Self-care enhances your overall well-being and gives your body and mind the strength to heal through difficult feelings.
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Seek Support
The journey to healing from trauma can be very distressing, so it is important to rely on support systems such as friends, trusted family members, and a romantic partner for support. Sharing your feelings with others can create a sense of connection and reduce feelings of loneliness, which are common in the healing journey.
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Self-Compassion
Remember, healing from trauma takes a lot of time and courage. So, give yourself the time to heal by taking small steps. Celebrate any progress you make, be patient, and treat yourself with kindness and compassion. Treating yourself with kindness will significantly build your confidence.
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Join a Support Group
Connecting with people who have been through similar difficult experiences can offer a lot of validation and support. Apart from that, support groups can also offer a space to express your feelings and learn coping skills from others.
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Therapy For Trauma
While this article focuses on healing without therapy, it is important to know that therapy is a highly effective way to work through trauma. If you feel that self-help is not enough and you need additional support, consider seeking help from a trained therapist. A therapist
Conclusion:
Healing from trauma on your own can look like a transformative journey that starts with acknowledging your triggers, increasing self-awareness and allowing yourself to feel your feelings. Other practices like grounding, self-care and self-compassion can significantly help with recovery. However, healing from trauma can feel lonely and isolating, so don’t hesitate to seek support from loved ones or even a support group, and remember you can always reach out to a therapist while continuing with self-help.
References:
- 9 Tips to Help Free Yourself From Childhood Trauma | Psychology Today. (n.d.). Retrieved January 13, 2025, from https://www.psychologytoday.com/intl/blog/compassion-matters/202203/9-tips-help-free-yourself-childhood-trauma
- How to Heal from Childhood Trauma: 3 Steps to Start Coping. (n.d.). Retrieved January 13, 2025, from https://www.betterup.com/blog/childhood-trauma
- NARM, S. T., LPC, MSC, NCC. (2021, June 30). Can You Heal from Trauma Without Therapy? Sabino Recovery. https://www.sabinorecovery.com/can-you-heal-from-trauma-without-therapy/
