Healing from Trauma: Practical Tips & Techniques

Written by: Kristie Burkett, RP-Qualifying, MACP Candidate & Alycia Oliver MA,MCP, RCC

Trauma can be a heavy burden to carry, but it doesn't have to define your life forever. Whether you've experienced a single traumatic event or have been through longer-term trauma, healing is possible. It's a journey that requires patience, self-compassion, and a willingness to try different techniques. Here are some practical tips and techniques that can aid in the healing process.

Seek Professional Help

If you're struggling with trauma, don't hesitate to seek professional help. Therapists, counselors, and psychologists are trained to assist individuals in navigating through trauma. They provide a safe space for you to express your feelings and work through your experiences. Therapy can offer valuable insights, coping strategies, and support that are essential for healing.

Practice Mindfulness and Grounding Techniques

Trauma often leaves us feeling disconnected from ourselves, our bodies and the present moment. Mindfulness techniques, such as deep breathing, meditation, or yoga, can help ground you in the here and now. These practices, in combination with therapy, promote relaxation, reduce anxiety, and foster a sense of inner peace. By cultivating mindfulness, you can learn to observe your thoughts and emotions without judgment, allowing you to respond to them in healthier and more effective ways.

Build a Support System

Surround yourself with supportive friends, family members, or support groups who understand and validate your experiences. Connecting with others who have gone through similar challenges can be empowering. Of course, this should always be done in a safe setting! You can explore professional support groups or find like minded humans on community platforms. Sharing your story and receiving empathy from others can reduce feelings of isolation and build resilience.

Engage in Self-Care Activities

Self-care is crucial for healing from trauma. Make time for activities that nourish your body, mind, and soul. This could include hobbies you enjoy, spending time in nature, getting regular exercise, or pampering yourself with a relaxing bath. Prioritize self-compassion and treat yourself with kindness, especially during difficult moments. Please note- what you usually do for self care may need to be adjusted. If you’re nervous system is heightened and activated from a traumatic incident, you may want to prioritize things that are soothing for the soul. For example, you may want to replace that run or HIIT workout with a sauna, massage, or stretching session.

Journaling and Expressive Arts

Writing about your thoughts and feelings can be a cathartic way to process trauma. Keeping a journal allows you to reflect on your experiences, identify patterns, and track your progress over time. If journaling isn’t your thing, engaging in expressive arts such as painting, drawing, or music can provide a creative outlet for your emotions. Expressing yourself through art can help you release pent-up feelings while utilizing a different part of your brain.

If getting creative is feeling like a challenge right now, rest assured, this is normal. When we are in survival mode we shut down our creative parts of our brain as they do not serve us to “survive”. Slowly find moments of safety to get back into this place.

Practice Self-Compassion

Be gentle with yourself as you navigate the healing process.

Recognize that healing from trauma takes time and effort, and it's okay to have setbacks along the way. Treat yourself with the same kindness and understanding that you would offer to a loved one facing similar challenges. Practice self-compassionate affirmations and remind yourself that you're worthy of healing and happiness.

Set Boundaries and Prioritize Safety

Establishing boundaries is essential for your emotional well-being, especially if certain people or situations trigger traumatic memories. Learn to communicate your needs and limits to others. Prioritize your safety and avoid situations that could potentially retraumatize you while you are undergoing your healing. There is no “right” pace when it comes to trauma processing- you have to do what is right for you and only you.

Celebrate Progress, No Matter How Small

Healing from trauma is a process. Celebrate even the smallest victories and milestones along the way.

Whether it's attending a social gathering without feeling overwhelmed or practicing a new coping strategy, every step forward is a testament to your strength and resilience.

Remember, healing is not a linear process, and it's okay to seek support when needed. By incorporating these practical tips and techniques into your life, you can embark on a journey of healing and reclaim your sense of peace and well-being. Your trauma does not define you, and with time and effort, you can emerge stronger and more resilient than ever before. Reach out and find out how we can support you with healing from trauma.

Meet our Trauma Informed and Specialized Therapists!

Ambreen is a registered clinical counsellor with several years and expertise on complex trauma. She has worked extensively with childhood trauma and intimate partner violence. She is currently accepting clients! If interested please book a complementary consultation here.

Robyn is a registered clinical counsellor who is trained in EMDR therapy. This is a highly effective treatment that allows you to use bilateral stimulation through eye movements to process particular traumatic events. Please book your complementary consultation here.