How to Heal From Trauma

Trauma- Definition

Trauma is a long-lasting emotional reaction to an event that produces considerable mental and physical stress.  As per the words of Dr. Bessel van der Kolk, psychiatrist and author of The Body Keeps the Score, "Trauma is an experience in which we feel helpless and overwhelmed, and in which our nervous system is flooded with stress hormones. It's an experience that left us feeling unsafe and vulnerable, making it difficult to trust the world around us."

Most people have this question: is trauma curable? There is no one-size-fits-all answer to the question of whether trauma can be cured completely. Some people may be able to fully recover from trauma, while others may experience ongoing symptoms. The severity of the trauma, the person's support system, and the type of treatment they receive can all play a role in their recovery.

However, there is growing evidence that trauma can be treated effectively and that people can experience significant improvement in their symptoms. A variety of therapies are available to help people heal from trauma, including cognitive-behavioral therapy (CBT), exposure therapy, and eye movement desensitization and reprocessing (EMDR).

How Does Trauma Affect Us

Researchers have found that trauma affects two parts of the brain:

The Amygdala and The Hippocampus.

The amygdala, the emotional center of the brain, acts as our protection barrier. When a person experiences a traumatic event, the amygdala is activated and releases stress hormones, such as cortisol and adrenaline. These hormones prepare the body for the fight-or-flight response, which is a natural defense mechanism that helps us to survive dangerous situations.

The hippocampus is the part of the brain that holds onto memory. It is also involved in regulating emotions and stress levels.  After trauma, the hippocampus becomes more sensitive to fear cues. This can lead to hypervigilance and anxiety.

Trauma is also stored in various parts of the body. Even though it sounds unreal, it is the truth. The rounded hum on your back neck or the pain in your waist can be a sign of stored trauma. Understanding your body is an important step in trauma healing.

Types of  Trauma

Each Trauma type is unique and has its characteristics. Generally, trauma can be classified into T and t types. T trauma are those that are found traumatic by almost every person, while t trauma are those incidents that might not be traumatic for everyone. Some of the types of T trauma are:

• Natural disasters
• Violence and abuse
• Bullying
• Breakups
• Divorces
• Prolonged illness
• Accidents

Symptoms of Trauma

Trauma has a wide variety of symptoms. The childhood symptoms of trauma can vary depending on the individual and the severity of the trauma. Some may experience psychological symptoms, while others may experience physical symptoms. However, remember that your reactions are valid to such abnormal events. Let's unveil certain symptoms that people suffering from trauma face-

Tips On How To Heal From Trauma

Recovering from emotional trauma is a process, and it's important to remember that trauma is not a lifelong glue. It fades eventually as you work on it. Working on it doesn't necessarily mean seeing several therapists. Sometimes, your small move can also do wonders for your unhealed trauma. If you're wondering how to recover from emotional trauma, these simple steps can be a great start.

The following tips can help you cope with trauma and make you regain the lost momentum back in your life.

Tip 1: Move Your Body

Trauma freezes your body in a state of hyperarousal and fear. Start moving your body which might help you to repair your nervous system.

Start exercising daily or on most days for at least half an hour. It might be initially difficult for you but you will get used to it. Trust the process as you're gonna love the results. This shall help you in healing from trauma. 

Alternatively, you can also try learning some sports- swimming, boxing, running, MMAs or you can try learning dancing.

Tip2: Connect With People

Following trauma, you might want to stay alone. The whole world might be too much for you to handle. But don't isolate yourself. This is the most important tip in trauma healing. This will make things hard for you as you won't be able to see the people in this whole world who value your presence and are willing to help you every day.

Ask for help. Asking for help is not something to be ashamed of. Asking for help doesn't necessarily mean helping you find medicines to cope with it, instead, it can be a person who can listen to you without any judgment. Everyone has such a person in their life. That person can be a family member, friend, spouse, or anyone.

Participate in social activities. Stay engaged in activities that have no link to your traumatic event. Volunteer in a charity drive, visit an age-old home with other volunteers, attend a support group, etc.

Reconnect with old friends. Connecting with old friends is always pleasant. Make an effort to connect with those old friends. Make new friends too. Join clubs, or take a class to meet new people. 

Tip 3: Practice Vocal Toning

Learning how to heal from trauma can involve unique approaches, and one effective method is utilizing vocal tone. Vocal tone is an excellent approach to increase social engagement and to help yourself in healing from trauma. Sit up straight and make a simple "mmmm" sound. Adjust the pitch and volume until you feel a nice vibration in your face.

Tip 4: Regulate Your Nervous System On Your Own

Yes, it is possible. It is not rocket science. Calming your already aroused nervous system is a very important step in your journey of healing from trauma.

Practice mindful breathing to learn how to recover from emotional trauma. Take 60 breaths and focus your attention on each breath “that you are leaving". Practice this whenever you feel anxious, or disoriented.

Experiment with quick stress relief techniques. Everyone has a different sensory input. Petting an animal or listening to a particular song might help you be calm. Or maybe pressing a sponge might help you get instant relief from stress.

Divert your mind to your surroundings. Sit on a chair with your feet touching the ground. Sit straight by keeping your back against the chair. Find six objects around you that have red or blue but not both in them. This will help you get instant stress relief.

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Tip 5: Sleep Well

You must get plenty of sleep. Bad sleep patterns might worsen your trauma more. Try to sleep. Sleep at the same time each day for 7 to 9 hours and get up at the same time the next day. Live by the proverb that says, “Early to bed and early to rise, makes a man healthy, wealthy, and wise." This is one of the golden rules in trauma healing.

Don't take sleeping tablets. Massage your eyelids lightly with Vaseline before you sleep or listen to some Rain ASMR to help you fall asleep 

Tip 6: Say No to Alcohol or Drugs

People suffering from trauma are always seen relying on alcohol and drugs. This is the worst you can do to yourself. Alcohol and drugs might seem like uplifting you for the moment but it invites depression and grief. Help yourself in healing from trauma by saying no to such addictions.

Tip 7: Eat A Balanced Diet

Take utmost care of your diet. Eat regularly on time. Avoid binge eating and junk foods. Such habits shall trigger your unhealed trauma more. Eat a balanced diet. Start making diet goals. You could try a new detox drink or you have chicken salad for dinner. Start experimenting.

Tip 8: Identify your triggers

This is a hard yet important task in your healing journey. Understanding how to heal from trauma is a crucial step in your journey to recovery. Begin by identifying all the instances that trigger your trauma. Make a list of them and accordingly state the coping mechanisms to handle those instances. This approach empowers you to address your trauma triggers head-on, allowing you to regain control and work towards healing

Tip 9: Start Journaling Your Journey

Healing from trauma is no less than a beautiful journey. You will have days of crying, laughing, losing, winning, etc. every day. Document those in your journal. Invest in a good journal diary and start jotting down everyday details there. 

Tip 10: Seek Professional Help

If no tip is helping you on your journey of how to heal from trauma, it's time you seek professional help. The professionals work with such patients and help them relive their lives. The experienced professionals shall help you by introducing you to certain trauma therapy techniques. Search “trauma therapist near me" and after a good survey, visit the clinic.

How To Find The Right Therapist

There may be a million therapists near you but you don't know whom to visit that can help you in healing trauma. Always remember that you need to visit that Professional who might help you.

Finding the right therapist might sometimes be a hard task, but by following these steps, one can easily find the right therapist.

• Search online directories.

Search therapists near you in your area in search engines. Several websites list therapists in any area as per your filters.

If you are coping from PTSD, then there are numerous websites that list therapists who specialize in various PTSD therapies, allowing you to find the right support that fits your needs." You just need to search, “PTSD therapies near me".

• Ask for recommendations from friends, family, or other trusted sources.

 If you know someone who has seen a therapist and had a good experience, they may be able to recommend someone to you. 

• Check their reviews

Always check the reviews of any therapist before you visit. Try to look at the reviews listed below in the review section as most of the time those are the real ones provided by patients.

• Check their experience

Trauma is not any subject in school or college. This is a personal experience that a person goes through. Therapists who have a good experience with similar patients can help you better. A long experience implies a longer period of dealing with such patients and knowing better-coping mechanisms.

• Cost

Make sure you check the pricing plans before visiting any particular therapist. To ensure you're making a sound decision, consider how to heal from trauma while also managing costs effectively. The pricing plan must be on the same line with your budget so it doesn't create additional stress on your healing journey.

Final Words

Remember, learning how to heal from trauma is not about erasing the past, but about reclaiming the power to shape our future. It's about turning the page, not to forget, but to find strength and resilience in our story. With time, care, and love, we can find our way back to a life where the scars of trauma become the source of our resilience, not our pain.Together, we can heal, grow, and thrive.