Need to Heal? 8 Ways to Heal From Trauma

Are you wondering how to heal from trauma? It is possible with the right support. Explore types of trauma, signs, treatment options, and tips for emotional healing and recovery.

Trauma is a deeply personal experience that looks different for everyone. Whether it stems from abuse, a natural disaster, a car accident, or another traumatic event, the impact can linger long after the danger has passed. Those dealing with trauma struggle with intense emotions, anxiety, or even physical symptoms that can make everyday life feel overwhelming. Learning how to heal from trauma involves understanding what trauma is, recognizing its symptoms, and finding the right treatment and support to move forward and rebuild a sense of safety. With the right care, healing and recovery are possible.

What is trauma?

Trauma is the emotional and physical response to a deeply distressing or disturbing event that overwhelms a person’s ability to cope. A traumatic experience can make people feel unsafe, helpless, or out of control. It can result from a single event, like a car accident, or from ongoing situations such as abuse or neglect. 

Furthermore, not everyone reacts to trauma in the same way. Some people develop lasting emotional distress, anxiety, or depression, while others may experience physical symptoms such as headaches, fatigue, or muscle pain. Trauma doesn’t only affect mental health; it can impact work, relationships, and overall emotional well-being.

Types of trauma

There are several types of trauma, each with its own patterns and symptoms. Here are some of the most common ones. 

1. Acute trauma

Acute trauma results from a single traumatic event, such as a car accident, natural disaster, or sudden loss of a loved one. The emotional shock can be intense but often lessens over time with the right support and coping strategies. People with acute trauma may experience vivid flashbacks, nightmares, or heightened anxiety immediately following the event. These symptoms are part of the body’s natural stress response, but if they persist, they may develop into post-traumatic stress disorder (PTSD).

2. Chronic trauma

Chronic trauma stems from repeated and prolonged exposure to distressing events, such as ongoing abuse, domestic violence, or bullying. Over time, this can lead to persistent feelings of helplessness, shame, and guilt. People living with chronic trauma often experience a constant state of stress or anxiety, as their bodies and minds adapt to a long-term sense of danger. This can result in difficulty regulating emotions, trouble trusting others, and even physical symptoms like fatigue, headaches, or chronic pain. 

3. Complex trauma

Complex trauma occurs when a person experiences multiple traumatic events, especially during childhood, when the brain and sense of self are still developing. It often involves abuse, neglect, or repeated violations of safety and trust, often by a caregiver or another close figure. Because these experiences span over a long period of time, they can deeply affect a person’s ability to form healthy attachments and regulate emotions. The impact can carry into adulthood, influencing how a person views themselves, others, and the world, but with the right therapy and support, meaningful healing and recovery are possible.

Emotional trauma

Emotional trauma refers to the psychological impact of distressing experiences that shatter a person’s sense of security and stability. It can develop from any situation that leaves someone feeling powerless or deeply threatened. Some examples are experiencing physical or emotional abuse or neglect, witnessing violence or a natural disaster, losing a loved one suddenly, or surviving a car accident or serious injury/sickness.

Additionally, emotional trauma affects not only someone’s thoughts and feelings, but also the body’s stress response. People might notice physical symptoms like headaches, digestive issues, or sleep problems as their body remains on high alert.

Signs of emotional trauma in adults

Recognizing the signs of emotional trauma in adults is an important first step toward healing. While everyone reacts differently, there are a few common emotional, psychological, and even physical symptoms that disrupt daily life. These reactions are the mind’s way of trying to regain safety and control after a distressing event, but over time, they can make it harder to move forward and find recovery. If any of these signs look familiar, it’s important to seek professional support for the trauma:

1. Anxiety or constant stress

2. Nightmares or flashbacks of the traumatic memory

3. Avoiding people, places, or events that are a reminder of the trauma

4. Emotional numbness or detachment from others

5. Feelings of guilt, shame, or helplessness

6. Irritability or sudden anger outbursts

7. Withdrawal from loved ones and social situations

Trauma responses

When faced with trauma, the brain activates its survival mechanisms. These responses are natural but can become problematic if they continue long after the danger has passed. Here are four of the brain’s responses to trauma. 

1. Fight

The fight response is when someone responds to a threat with aggression or control. People with a fight response often feel an intense need to defend themselves or take charge when they sense danger. This reaction can show up as irritability, anger outbursts, or a desire to confront perceived threats head-on. While this instinct can create a temporary sense of safety and power, it can also strain relationships and increase stress over time.

2. Flight

The flight response is an avoidance of situations that trigger stress or anxiety. People with a flight response often cope by staying busy, withdrawing from others, or physically removing themselves from uncomfortable events or environments. This reaction is driven by the urge to escape potential harm or emotional pain, even when no danger is present. Over time, constant avoidance can lead to difficulty relaxing, chronic anxiety, and exhaustion from always trying to outrun uncomfortable feelings.

3. Freeze

Another common trauma response is freezing, which is when someone feels paralyzed or unable to act. When faced with extreme stress or fear, some people shut down completely, unable to make decisions or respond to what’s happening around them. This reaction is the body’s way of protecting itself by becoming still, conserving energy, and avoiding further pain or danger. Those stuck in a freeze response may feel numb, disconnected from their emotions, or detached from reality. While it can offer temporary relief from overwhelming feelings, staying in this state for too long can interfere with work, relationships, and recovery.

4. Fawn

Lastly, the fawn response involves trying to please others to maintain safety. This often develops in people who grew up in unpredictable or unsafe environments, where peace depended on keeping others happy. Those with a fawn response may avoid conflict at all costs, struggle to say no, or neglect their own needs and emotions to gain approval or prevent rejection, often leading to resentment, exhaustion, and loss of identity later in life. 

What is post-traumatic stress disorder (PTSD)?

PTSD is a mental health condition that can develop after experiencing or witnessing a traumatic event. Not everyone who goes through trauma develops PTSD, but when symptoms persist for more than a month and interfere with daily functioning, professional treatment may be needed. People with PTSD may experience intrusive thoughts, flashbacks, or nightmares, heightened anxiety or an exaggerated startle response, and emotional numbness or detachment.

Additionally, PTSD affects how the brain processes stress and stores memories, keeping the body in a heightened state of alert even after the danger has passed, influencing the way a person thinks, feels, and connects with others, often changing their sense of safety and trust in the world. Understanding PTSD as a biological and psychological reaction to trauma, not a personal failure, is an important step toward healing and recovery.

Facts about PTSD

1. Around 6% of the U.S. population experiences PTSD at some point.

2. Women are twice as likely to develop PTSD as men due to biological and societal factors. 

3. PTSD can develop immediately after a traumatic experience or not until months to years later.

4. Early intervention and support can significantly improve recovery outcomes.

5. PTSD is treatable with a combination of therapy, medication, and professional help.

Trauma treatment

Healing from trauma is possible, but it takes time, patience, and the right combination of support and treatment. Everyone’s healing process is different, but the following approaches are commonly used to help people rebuild their sense of safety and control.

1. Therapy

Therapy is a crucial step in trauma recovery. Working with a trained mental health professional allows people to explore their emotions, thoughts, and reactions in a safe environment. Specialized treatment approaches, such as eye movement desensitization and reprocessing (EMDR), trauma-focused therapy, and somatic experiencing, can help process traumatic memories and reduce stress. 

A skilled trauma therapist can also teach grounding techniques, relaxation strategies, and coping tools to manage overwhelming feelings as they arise. As it progresses, consistent therapy helps rebuild trust, strengthen emotional resilience, and support the overall healing process.

2. Mindfulness and meditation

Mindfulness and meditation are great ways to help calm the nervous system and bring awareness to the present moment. These practices can reduce anxiety, improve emotional regulation, and strengthen the connection between mind and body. Regular mindfulness practice can encourage people to observe their thoughts and feelings without judgment, which helps break cycles of fear and reactivity linked to trauma. 

Furthermore, meditation can lower the body’s stress response, promote relaxation, and improve sleep quality. Incorporating techniques like deep breathing and guided imagery can also support the healing process.

3. Lifestyle changes

Healthy lifestyle changes like exercise, yoga, balanced nutrition, and adequate sleep all support the body’s healing and emotional balance. Regular physical activity helps release built-up stress, improve mood, and regulate the body’s natural response to anxiety. Prioritizing whole foods, hydration, and consistent rest gives the mind and body the fuel needed for recovery. 

In some cases, avoiding alcohol and drugs is also important since they can worsen depression, anxiety, and intrusive symptoms or interfere with treatment progress. Making these small, sustainable lifestyle adjustments over time can strengthen resilience and enhance overall mental health.

4. Support systems

Connecting with trusted loved ones, support groups, or other trauma survivors can also make a major difference in people’s recovery process. Feeling understood and supported helps rebuild trust and reduces emotional distress that often follows a traumatic event, while talking openly about feelings with people who listen without judgment can ease isolation and remind trauma survivors that they’re not alone in the healing process. Joining peer or community support groups can also provide valuable insight, encouragement, and coping tools from others who have faced similar experiences.

PTSD treatment

PTSD treatment focuses on helping people process their trauma, reduce symptoms, and regain control over their lives. The most effective plans are usually multifaceted and designed for each person’s specific needs. A collaborative approach between the patient and their healthcare provider ensures that care is flexible and responsive as healing progresses. With time and consistent support, many people rebuild a sense of safety, confidence, and hope for the future.

PTSD medication

Sometimes, people with PTSD might take medication to help manage their symptoms, especially when combined with therapy. Antidepressants like SSRIs and SNRIs are often prescribed to relieve anxiety, depression, and irritability that come with PTSD. Sleep aids might also be added to help with nightmares or trouble sleeping. It’s important to work closely with a mental health professional to find the right balance of therapy and medication. Additionally, avoiding alcohol or recreational drugs is crucial, as they can interfere with treatment and worsen symptoms.

PTSD therapies

PTSD therapies are specialized approaches designed to help people process traumatic experiences, manage stress, and regain control over their emotions and daily life. Different types of therapy address various aspects of trauma, from changing negative thoughts to safely confronting traumatic memories or reconnecting with the body. Here are some of the most common PTSD therapies. 

1. Trauma-focused cognitive behavioral therapy (TF-CBT)

Trauma-focused CBT helps people reframe negative thoughts and beliefs related to the traumatic event by focusing on understanding and changing patterns of thinking that maintain stress and emotional distress. It also helps them identify unhelpful or distorted beliefs about themselves, others, or the world that may have developed after trauma. By challenging these thoughts and replacing them with more balanced perspectives, people can reduce feelings of guilt, shame, and helplessness related to the trauma.

2. Exposure therapy 

Prolonged exposure therapy involves gradually and safely confronting memories, triggers, and situations associated with the traumatic event. By repeatedly facing these reminders in a controlled and supportive environment, people can reduce avoidance behaviors and decrease anxiety over time. Exposure helps the brain process the trauma more fully, teaching it that these memories are no longer dangerous, while also improving emotional regulation and empowerment to re-engage with activities people may have been avoiding. 

3. Eye movement desensitization and reprocessing (EMDR)

Eye movement desensitization and reprocessing (EMDR) uses guided eye movements or other forms of bilateral stimulation to help the brain process traumatic memories and reduce their emotional intensity. By engaging both hemispheres of the brain, EMDR helps reframe distressing experiences and integrate them more adaptively into memory. This type of therapy allows people to confront painful thoughts and feelings without becoming overwhelmed, gradually reducing stress and emotional distress. When combined with other therapeutic approaches, it often accelerates progress in PTSD recovery.

4. Somatic experiencing

Somatic experiencing focuses on the body’s physical sensations to release stored stress and trauma. Many traumatic experiences are held not just in the mind but also in the body, causing tension, pain, or other physical symptoms long after the event. Somatic experiencing helps people become aware of bodily sensations, track their emotional responses, and gradually discharge trapped energy in a safe and controlled way. It’s often used alongside other therapies to support a holistic healing process from trauma.

PTSD counseling

PTSD counseling offers a compassionate and structured space to process feelings, rebuild trust, and regain a sense of safety after a traumatic experience. A trained counselor can help people identify trauma triggers, explore their trauma responses, and develop practical coping tools to manage stress and anxiety. By fostering a supportive and nonjudgmental environment, counseling empowers trauma survivors to regain control, build resilience, and take meaningful steps toward long-term healing and recovery from PTSD.

Counseling for PTSD will include creating a plan for ongoing recovery and self-care by exploring thoughts and emotions connected to a person’s trauma while learning techniques to manage stress and emotional reactions. It can also help people develop healthier communication with a loved one to provide healthier support networks. It’s important to remember that seeking professional help is not a sign of weakness—it’s a sign of strength and commitment to one’s healing journey.

How Charlie Health can help

If you or a loved one is struggling with post-traumatic stress disorder (PTSD) or another trauma-related condition, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including PTSD. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.