Is Trauma Controlling Your Life?

Find the Strategies for Healing

1. Acknowledge Your Trauma

The first and most important part of healing is to just feel the realness of all you have been through. This means acknowledging that trauma has occurred, stop dismissing or minimizing how much pain or trauma you have experienced, whether you experienced it once or every day in solitude for years, it is all real. You can start wherever you feel comfortable – even if it is uncomfortable. You can start writing about your feelings and thoughts. Allow these feelings to flow without self-judgment. 

You can take it one step further by writing letters to that little kid you used to be and address the pain you have by being kind. Be gentle to that piece of you that may still be in pain; treat it with compassion instead of criticism. Remember that compassion is the role of caring for yourself; your pain doesn’t have to define your life and how you live it. 

2. Practice Mindfulness and Grounding Techniques

Mindfulness is an excellent tool in noticing our thoughts and feelings without judgment so that we can disrupt the autopilot that is often activated by trauma. As we see our internal experiences more clearly, then the space to respond instead of react to our habits opens up. Grounding strategies can become very useful when we are feeling distressed, as they bring us, again, back into the moment with tangible ways to feel safe. Just like mindfulness, these strategies do not take long to practice. 

The 5-4-3-2-1 grounding technique has us looking for five things we see, four we can touch, three we hear, two we smell, and one we taste. Deep belly breathing, body scans, and progressive muscle relaxation are just a few examples of ways we can reconnect to the body and calm the nervous system.

3. Make a Healthy Routines

Creating healthy routines is important for healing. A routine offers predictability, which gives a sense of safety, security and stability. Once the body and mind learn when to expect certain roles, it is easier to regulate them and reduce anxiety. When your sleep patterns are regular, meals are consistent, there is physical activity, and mindful rest to support; your nervous system finds a healthy rhythm. Building a consistent self-care routine with appropriate rest, nourishing food, hydration and joyful activities can help improve so much of your overall health. Those habits are small and intentional, creating a con

4. Educate Yourself About Trauma

Learning about trauma is an empowering step towards healing. When you learn about the ways trauma impacts the brain, the body, and emotions, you are better able to understand your reactions and experiences. Understanding decreases your fear and confusion that allow you to feel less alone and more in control. Learning can be as simple as reading trauma-informed books, listening to insightful podcasts, or doing trauma-informed workshops, which can help provide you with clarity and validation. 

These resources support either expanding your knowledge of trauma as well as validating and normalizing your feelings and struggles. The more knowledge you gain, the more empowered you will be to intentionally move towards healing and regaining a sense of self.