There are very few mental health issues that can be quite as complex and far-reaching as the experience of trauma. Whether it’s a single distressing event that has made a significant impact on the mind or long-term exposure to difficult experiences, trauma can affect how we react to the world around us, how we interact with others, how we build relationships, and even how we see ourselves. Many of us find ways to “get along” over time, but we may not be truly healing from the trauma, but simply avoiding it. Facing trauma head-on is never easy, but it is often important. So, here are a few steps you might want to consider when you want to make your healing journey.

Acknowledging Its Impact

First of all, it’s important to acknowledge the impact that trauma has had on our lives. It’s easier than you might realize to minimize the impact on your experiences or to reduce them in comparison to what others have gone through, but moving on isn’t as simple as pretending that it didn’t have an impact on you. That said, recognizing trauma doesn’t have to mean dwelling in the past, either. Instead, it involves honestly recognizing how difficult experiences may have influenced your emotions, behaviors, relationships, and physical health. This awareness can reduce feelings of confusion and self-blame, creating space for real healing instead.

Establishing Your Sense Of Safety

One of the lasting impacts of trauma is that it can hijack our fight or flight response, leading to anxiety disorders and panic attacks. We can feel like we’re constantly on edge, hypervigilant, and, as a result, easily overwhelmed emotionally. Creating a sense of safety, where possible, in our lives can help us release some of the burden on our shoulders, emotionally and physically. Creating boundaries on our time, our relationships with others, and our home environment, for instance, can help us get better equipped to process emotions and engage in healing practices like mindfulness exercises. Try to reduce your exposure to stressful situations rather than feeling that you have to simply take everything on your shoulders.

Seeking The Right Professionals For Support

Facing trauma alone can be scary, not to mention less effective than we might like. It’s only natural to get some professional support, giving you valuable guidance and tools for healing that you might not develop when you’re doing it on your own. However, different mental health professionals have different approaches to healing, so it’s important ot consider those who specialize in trauma, and have a working understanding of the different ways it can affect your thoughts, emotions, and behaviors. They are much better practiced at creating safe, confidential environments where you’re able to discuss your experiences without any fear of judgment. Just remember that seeking help isn’t a sign of weakness. It takes strength to face your problems and to acknowledge that you don’t have all the answers yourself.

Try Trauma-Informed Treatment Techniques

Just as there are specific professionals who might be more experienced in helping clients with trauma, there are treatments that might have specific benefits to those dealing with complex and difficult past experiences, as well. EMDR therapy, or Eye Movement Desensitization and Reprocessing therapy, is one such example, an evidence-based treatment that focuses on helping the brain process distressing memories that may remain emotionally charged long after an event has occurred. During sessions, a therapist guides the individual through specific techniques that often involve bilateral stimulation, such as eye movements or tapping. This can help reduce the intensity associated with traumatic memories, which can help process them more healthily as time goes on. It doesn’t mean having to discuss every detail of your experiences extensively, but it can make past traumas easier to address without becoming overwhelmed.

Practicing Self-Compassion

Many people who survived a trauma can easily fall into the habit of internalizing their experiences. The shame and sense of guilt over those experiences can translate into long-term self-criticism and feelings of inadequacy. As such, practicing self-compassion is an important step in counteracting these patterns and supporting emotional healing. Self-compassion involves treating yourself with the same kindness, understanding, and patience that you would offer a close friend facing a difficult situation. It can include curbing habits of negative self-talk, performing small acts of self-care, and, generally, acknowledging that you’re on a healing journey that’s going to take time, rather than feeling like you’re hopeless. 

Building A Support Network

No one has to go through the healing journey alone, and, indeed, sometimes the right help can give you just the boost you need to keep going with it when it feels difficult. When we’re isolated, feelings of anxiety and emotional pain tend to linger more easily. Building a support network can include trusted friends and family members, but you might also want to look into support groups, whether they’re in your area or online. You don’t have to share every detail of your experiences to get the support you might need, but simply aim to cultivate meaningful connections with people who are willing to share your boundaries. It can help remind you that you’re not alone in your struggles, and even give you some practical assistance during difficult times.

Embrace Progress, Not Perfection

The healing journey is rarely a straight path. There are going to be periods of growth, setbacks, and even moments of boredom where it feels like nothing at all is changing. These are all parts of recovery, and acknowledging that, rather than feeling like you should always be getting “better,” can help you quell some very avoidable feelings of frustration. A constantly positive journey is an unrealistic expectation, and reminding yourself of that can help you be more resilient when things are tough. Don’t be hard on yourself when things aren’t going as well as you might like. Just recognize that you have the capacity for healing and growth, and trust that it will come with time.

Trauma shouldn’t be faced alone. Getting the right care from those who take a trauma-informed approach to treatment can make a truly huge difference, so consider it as an option.