Healing Trauma: A Psychologist’s Perspective on Finding Peace
Trauma is a heavy word, isn’t it? It can stem from a difficult childhood, a toxic relationship, a painful breakup, or even a sudden life event that flipped your world upside down. But here's the thing: healing from trauma is possible, even if it doesn’t feel like it right now.
As a psychologist would say, healing isn’t about "getting over it" or pretending it didn’t happen—it’s about finding ways to live with your experiences and building a fulfilling life despite them.
Let’s explore how trauma can be healed, step by step.
1. Acknowledging the Trauma
The first step is often the hardest: admitting to yourself that something hurt you deeply. People tend to suppress trauma, thinking, “If I ignore it, it’ll go away.” But trauma doesn’t just vanish—it finds sneaky ways to show up in your thoughts, emotions, or even your body (hello, stress headaches or fatigue).
Acknowledging the trauma doesn’t mean reliving it all at once. It just means recognizing its impact on your life.
2. Talking It Out (With a Safe Person)
When it comes to healing, sharing your story with someone you trust can be powerful. A friend, a family member, or a therapist can provide the space for you to be heard without judgment.
Therapists, in particular, are trained to guide you through tough emotions. Techniques like:
- Cognitive Behavioral Therapy (CBT): Help you reframe negative thoughts tied to the trauma.
- Eye Movement Desensitization and Reprocessing (EMDR): A technique designed specifically to process and "soften" traumatic memories.
- Trauma-Focused Therapy: Tailored to work on the root causes of trauma.
3. Allowing Yourself to Feel
Trauma often leaves people numb. It’s your brain’s way of protecting you from overwhelming emotions. But healing happens when you slowly allow yourself to feel again—anger, sadness, fear, and even joy.
Activities like journaling, painting, or playing music can help you process these emotions in a safe way.
4. Finding Grounding Techniques
Ever feel like you’re spiraling or zoning out when a traumatic memory comes back? That’s where grounding techniques come in. Psychologists often recommend these:
- Breathing exercises: Inhale for 4 seconds, hold for 7, exhale for 8.
- 5-4-3-2-1 Technique: Identify 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
- Movement: Yoga, stretching, or even walking can bring you back to the present moment.
5. Building a Routine
Trauma disrupts your sense of safety and stability. Rebuilding these through daily routines can make a big difference. It could be as simple as:
- Waking up at the same time every day.
- Preparing a healthy meal.
- Setting small goals for work or hobbies.
Routines remind your brain that you’re in control, even when life feels chaotic.
6. Leaning Into Positive Relationships
Trauma often makes you wary of others, but reconnecting with people who genuinely care can help you feel safe again. Surround yourself with friends or groups who support your healing, not those who downplay your experiences.
7. Practicing Patience
Healing isn’t linear. Some days you’ll feel like you’re making great strides, and other days, it’ll feel like you’re back at square one. That’s okay. The key is to be kind to yourself throughout the process.
8. When in Doubt, Seek Professional Help
Psychologists emphasize that while self-care and support systems are valuable, some traumas require professional intervention. If your trauma affects your daily life—like trouble sleeping, difficulty concentrating, or emotional outbursts—don’t hesitate to seek help.
Takeaway
Healing from trauma is a journey, not a sprint. A psychologist’s view boils down to this: acknowledge your pain, seek support, and give yourself the tools to rebuild. You deserve peace, and with the right steps, it’s within reach.
Remember, healing isn’t about becoming the person you were before the trauma—it’s about growing into someone even stronger.