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1. What Is Trauma, Really?
Trauma Is More Than Just a Bad Memory
Sometimes
something happens to us—
something so intense
that our body and mind
just can’t handle it.
Trauma isn’t just
a scary event.
It’s how that event
gets stored in our system.
Your heart races
when you hear a sound.
You freeze when a memory pops up.
You avoid people, places,
or even feelings.
That’s trauma.
According to the American Psychological Association,
trauma is “an emotional response
to a terrible event
like an accident, rape or natural disaster.”
But here’s the thing—
what’s traumatic to one person
might not be to another.
It’s deeply personal.
2. Signs You Might Be Carrying Trauma
Emotional Symptoms Are Often Overlooked
You might feel
numb, or suddenly angry,
without knowing why.
Crying out of nowhere?
Lashing out or shutting down?
These could be signs.
Many trauma survivors also report
-
Flashbacks
-
Nightmares
-
Hypervigilance
-
Anxiety or panic
-
Feeling disconnected from the world
You’re not overreacting.
Your brain is protecting you
—in overdrive.
Physical Clues Can Be Subtle (But Real)
Trauma isn’t just in your head.
It can live in your body too.
Things like
-
Chronic fatigue
-
Headaches
-
Digestive issues
-
Muscle tension
-
Trouble sleeping
These are real symptoms
of a nervous system stuck in survival mode.
According to Bessel van der Kolk, author of The Body Keeps the Score,
“the body remembers what the mind tries to forget.”
3. The Science of Trauma Recovery
How Your Brain Changes After Trauma
Trauma literally rewires your brain.
The amygdala becomes overactive
(the fear center),
while the prefrontal cortex
—your logic center—
goes quiet.
The hippocampus,
which handles memory,
gets confused between
past and present.
That’s why a smell
or a sound
can throw you back into the moment.
But here's the good news
the brain is neuroplastic.
It can heal
with the right tools.
4. First Step: Acknowledge What Happened
Denial Can Keep You Stuck
Healing can’t start
if you pretend you’re fine.
Saying “That really hurt me”
isn’t weakness.
It’s power.
Whether it was
abuse, an accident,
a breakup, a betrayal—
if it shook you,
it matters.
Try journaling
or talking out loud
in a safe space.
Say the thing.
Give it words.
That’s the first layer of healing.
5. Proven Strategies to Heal From Trauma
1. Seek a Trauma-Informed Therapist
Not all therapy
is trauma therapy.
Look for professionals trained in
-
EMDR (Eye Movement Desensitization and Reprocessing)
-
Somatic Experiencing
-
Trauma-Focused CBT
According to a 2022 study from NIH,
EMDR showed significant reductions in PTSD symptoms
within just 6 sessions.
If you’re not ready to go in person,
online therapy platforms like BetterHelp
offer trauma-specific support too.
2. Regulate Your Nervous System Daily
Your body needs to feel safe
before your mind can heal.
Simple things help more than you’d think
-
Deep belly breathing
-
Walking barefoot on grass
-
Weighted blankets
-
Cold showers
-
Slow stretching
These tell your body,
“I’m not in danger now.”
3. Build Safe Relationships
Isolation fuels trauma.
Connection heals it.
You don’t need 100 people—
just a few safe ones.
Being with someone
who listens without fixing you
is healing all by itself.
Even pets help!
Studies show dogs can reduce
cortisol levels (your stress hormone)
after traumatic events.
4. Practice Grounding Techniques
When panic hits,
grounding helps bring you
back to the present.
Try the 5-4-3-2-1 technique
-
5 things you see
-
4 you can touch
-
3 you hear
-
2 you smell
-
1 you taste
Or carry a smooth stone
or calming scent
to hold when you're overwhelmed.
5. Don’t Rush the Process
Trauma recovery isn’t a straight line.
It’s a loop.
A spiral.
A dance forward and back.
And that’s okay.
Some days you’ll feel
strong and clear.
Others… messy and lost.
Both are healing.
6. What Not to Do
Avoid These Traps
-
Don’t ignore your symptoms
-
Don’t try to “just forget it”
-
Don’t fall into self-blame
Don’t overuse alcohol or distractions
None of these work long-term.
They just push the pain
further down.
Be honest with yourself.
Gently.
Consistently.
7. A Real Story That Shows It’s Possible
After a car accident at 23,
Maya (not her real name)
couldn’t drive for 2 years.
Every honk, every stoplight
set off full-body tremors.
Through EMDR and daily breathwork,
she slowly got back on the road.
Now, she helps other trauma survivors
as a certified coach.
“It didn’t happen overnight,” she says,
“but I don’t freeze anymore.
And that’s everything.”
8. You Can Overcome Trauma
Yes, it takes time.
But no—
you don’t have to stay stuck.
Start small
Breathe.
Name the pain.
Reach out.
Try again tomorrow.
Healing is possible.
Even if it’s slow.
Even if it doesn’t look perfect.
Quick Checklist: Steps to Heal From Trauma
- Acknowledge what happened
- Get professional help (trauma-informed)
- Regulate your body daily
- Use grounding techniques
- Surround yourself with safe people
- Be patient with yourself