How to Heal from Trauma: 4 Steps to Reclaim Your Spirit‍

by Trinity Hogan December 21, 2022 5 min read

women in nature

We all experience trauma in our lives. It can be anything from the death of a loved one, to a break-up, to a traumatic event like a car accident. 

No matter what the source, trauma can leave us feeling overwhelmed, helpless, and disconnected from our true selves. But it doesn't have to be this way. 

women covering face with her hands

In this blog, we'll explore how to heal from trauma and reclaim your spirit, no matter how dark or painful the experience has been.

Before we get started, we want to note that having tools to assist in your recovery journey can aide in easing the transition. 

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Introduction: Defining Trauma

Trauma is a psychological response to an event or experience that is overwhelming or difficult to cope with. It can be something that happened to us, or something we witnessed. 

It can be a single event, or it can be a series of events. Trauma can also be caused by ongoing stress, such as living in a toxic environment or enduring an abusive relationship. 

couple arguing

Whatever the cause, trauma can leave us feeling lost, scared, and disconnected from our true selves.

When we experience trauma, our bodies go into fight-or-flight mode. This is a protective instinct designed to keep us safe, but it can also be damaging. 

When we are in fight-or-flight mode, our bodies produce stress hormones, which can have a negative effect on our mental and physical health. We may also have difficulty sleeping, experience flashbacks, feel numb or disconnected, or become irritable or easily upset. 

women stressed

All of these symptoms can be overwhelming and lead to feelings of helplessness and despair.

It's important to remember that you are not alone in this experience. Trauma is a common experience, and it can be healed. The key is to take the time to work through the pain and find the support you need to reclaim your spirit.

Step One: Acknowledge the Pain

The first step to healing from trauma is to acknowledge the pain. This means allowing yourself to feel the emotions associated with the trauma and giving yourself permission to process the experience. It can be difficult to admit the pain, but it is essential to your healing.

women journaling

It can be helpful to journal about your experience or talk to a therapist. This will give you a safe space to explore your feelings and help you to understand what happened.

It can also help you to identify any triggers or warning signs that can help you to avoid similar situations in the future.

It is also important to recognize that healing from trauma is a process. It may take time to work through the pain and it is okay to feel overwhelmed. Allow yourself to take breaks if needed, and don't be afraid to reach out for help.

Step Two: Develop Coping Mechanisms

Once you have acknowledged the pain, the next step is to develop coping mechanisms. This means finding ways to manage your emotions and anxiety. 

It could be anything from meditation and mindfulness to writing in a journal or engaging in creative activities.

women meditating

It is important to find healthy ways to manage your emotions. This could include talking to a therapist, going for a walk, or spending time in nature. It could also include talking to a friend or family member, or engaging in activities like yoga or tai chi.

No matter what coping mechanism you choose, it’s important to make sure it is something that works for you. Everyone is different and what works for one person may not work for another. 

Experiment with different techniques until you find something that helps you to manage your emotions.

older women riding a bike

Step Three: Find Support

The third step to healing from trauma is to find support. This can be anything from a therapist or support group to family and friends. It is important to find people who can understand and validate your experience.

Therapy can be a great way to find support. A therapist can provide a safe space to explore your feelings and help you to develop healthy coping mechanisms. It can also be helpful to find a support group, such as a group for survivors of trauma or a group for people with similar experiences.

women having a therapy session

It is also important to reach out to your family and friends. They may not understand what you are going through, but they can provide emotional support and help you to feel connected.

Step Four: Practice Self-Care

The fourth step to healing from trauma is to practice self-care. This means taking the time to care for yourself, both physically and emotionally. It could be anything from taking a hot bath to getting enough sleep to eating healthy meals.

women doing self care

It is also important to make time for activities that bring you joy. This could be anything from spending time in nature to engaging in creative activities. Doing something you enjoy can help to reduce stress and anxiety, and make you feel more connected to yourself.

It is also important to be kind to yourself. Remind yourself that you are doing the best you can, and that it is okay to take time to heal…as much time as you need.

Healing Through Gratitude

It can be difficult to find gratitude when we are in the midst of pain and suffering. But it is important to remember that we can still find moments of joy and beauty in our lives, even when we are struggling.

One way to cultivate gratitude is to take the time to appreciate the small moments. This could be anything from a beautiful sunset to a cup of tea.

women soaking in the sun

It could also be something as simple as feeling the sun on your face or hearing the birds singing. Or appreciating the aroma from your aromatherapy soap as you wash away your worries in the shower. 

These small moments can help to remind us of the beauty and joy in life. They can also be a source of strength and hope in times of struggle.

How to Maintain Your Recovery

Once you have begun to heal from trauma, it is important to maintain your recovery. This means continuing to practice self-care and using the coping mechanisms you have developed.

It is also important to be mindful of potential triggers. If you find yourself in a situation that is similar to the traumatic event, it is important to take the time to process your emotions, and be conscious of your breath. 

women being calm

If you can’t seem to find a way to process through the situation, don’t worry. Reach out to your therapist or revisit your support group. 

Finally, it is important to have patience with yourself. Healing from trauma is not a linear process, it’s cyclical. It’s okay to revisit the steps outlines above and take things one step at a time.

Moving Forward

Trauma can be a difficult and overwhelming experience, but it is possible to heal and reclaim your spirit. The key is to take the time to acknowledge the pain, develop coping mechanisms, find support, and practice self-care. 

It is also important to cultivate gratitude and have patience with yourself. By taking these steps, you can begin to heal and reclaim your spirit.

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