Understanding Trauma and How to Heal

Understanding Trauma and How to Heal

It’s natural to feel afraid or unsettled after a frightening or dangerous event. Your body and mind are wired to react this way as a survival mechanism—it’s part of what we call the “fight-or-flight” response. While these feelings often fade over time, for some people, they linger, causing significant distress and greatly interfere with their daily lives. If you find yourself still feeling on edge, anxious, or overwhelmed long after the event has passed, it may be a sign of unprocessed trauma. Trauma could stem from a single event like an accident or natural disaster, or ongoing experiences such as abuse or neglect. It could be physical which involves injury to the body or emotional which occurs when someone experiences emotional distress. Trauma affects everyone differently; no two experiences are the same. Its effects could be overwhelming, leading to symptoms such as anxiety, depression, and difficulty forming healthy relationships. At Heal Talk Therapy, we want you to know that healing is possible, and you don’t have to face this alone. We have the expertise to help you reclaim your sense of safety, peace, and wholeness. 

Understanding Trauma

When we think of trauma, many of us envision extreme, life-threatening- situations like natural disasters, wars, or accidents. These are often referred to as “Big T” trauma since the experience is overtly distressing and typically has profound and lasting effects on a person’s mental health. However, trauma can also stem from subtle, everyday struggles, that are less obvious and can be minimized by some people due to their smaller-scale traumatic nature. These events are known as “little t” trauma. These might include difficult relationships, getting cheated on, repeated rejection, ongoing criticism, or bullying. While these incidents may not be considered large and catastrophic to some people, it is still quite traumatic and accumulates over time causing significant emotional pain and distress. Both “little t” and “Big T” trauma are very valid forms of trauma and are important to work on in therapy since it can deeply impact a person’s sense of self, their quality of life, and their ability to cope with stress and emotions. 

There is another form of trauma, known as relational trauma, which often goes unacknowledged. This type of trauma refers to the emotional, psychological, and physical harm that occurs within relationships. One example of this type of trauma often results from early childhood experiences with their primary caregivers. It can arise from neglect, abandonment, betrayal, and being unable to meet parental expectations. Since children rely heavily on their caregivers for survival and emotional connection,  a child will often shut down parts of themselves they feel are creating distance from their parents and will focus on nurturing the parts that are seen as pleasing to their parents. In order to maintain this connection, children often adapt by becoming a version of themselves that differs from who they truly are. Many adults carry this adapted version of themselves into their adulthood. For instance, this can manifest as perfectionism or people-pleasing behaviors. Perfectionism and people pleasing are trauma responses where individuals strive for perfection or try to please others to gain approval. People pleasers tend to beleive that their value or worth is based on how others perceive them, so they prioritize others needs over their own. Perfectionists tend to believe they must meet very high standards in order to be valued.  They may go to great lengths to avoid criticism, fearing negative judgment. Many are not fully aware of the origins of these behaviors. Perfectionism and people pleasing are often connected to deep down feelings of inadequacy, unworthiness, not feeling good enough, or feeling unlovable which are often established in childhood. 

Regardless of the type of trauma you’re facing, it’s important to understand the signs and symptoms. Trauma doesn’t just impact the mind—it can manifest physically and emotionally. You might notice symptoms like trouble sleeping, being easily startled, flashbacks or avoiding anything that reminds you of what happened. On an emotional level, trauma can lead to feelings of fear, anger, shame or even numbness. 

When trauma symptoms persist without relief, they can disrupt your mental health, relationships, friendships, work-life, family-life, and overall well-being. Trauma can convince you to isolate yourself, distance from others, lose trust, or feel trapped in the past. These experiences are valid, but it’s important to remember you don’t have to stay in this cycle. Healing is possible, and with the right support you can reclaim your peace and restore your connection to others. 

Strategies for Healing

Healing from trauma is a process, but with the right tools and support, you can begin to reclaim your life and heal. Here are several ways to start your healing journey:

1. Seek Professional Help

Trauma doesn’t have to define you! At Heal Talk Therapy, our mental health professionals are trained in Trauma-Informed Therapy, Cognitive Behavioral Therapy (CBT), EMDR, and Dialectical Behavior Therapy (DBT). They will provide a safe space for you to process your experiences, teach coping strategies, and guide you towards relief and recovery. Through one-on-one counseling, we provide a supportive environment to understand the impact of the trauma, manage its effects, and build resilience. Each person’s healing path is unique, and we’re here to tailor our treatment plan according to your needs. Therapy is a powerful way to regain control of your life, find inner peace, and start the path towards healing. There are several effective treatment strategies used to treat trauma as described below: 

• Cognitive Behavioral Therapy (CBT): This helps reframe negative thought patterns and behaviors that stem from trauma.
• Eye Movement Desensitization and Reprocessing (EMDR): This therapy is specifically designed do help process traumatic memories.
• Trauma-Informed Therapy: This involves a therapist who understands the impact of trauma and creates a safe supportive space for healing.
• Dialectical Behavior Therapy (DBT): This technique focuses on emotional regulation and distress tolerance skills, especially for those experiencing complex trauma.

2. Develop Healthy Coping Skills

Coping mechanisms are essential in working through trauma. Techniques like breathing exercises, mindfulness, grounding techniques, meditation, physical excercise, or journaling can help you manage overwhelming emotions. Physical activities such as yoga or walking can support your body and mind in feeling calmer. 

3. Lean on Your Support System

Friends, family, and loved ones can provide comfort and understanding during difficult times. Sharing how you feel or just spending quality time with someone who cares can alleviate the isolation you feel and build connection with others.

4. Put Wellness First

Taking care of yourself physically can have a positive effect on your emotional and mental health. Prioritize getting enough sleep, eating balanced meals, drinking plenty of water and limiting substances like alcohol or tobacco that can worsen symptoms. Self-care also plays a pivotal role in healing from trauma. Take time for yourself and engage in activities that make you feel good and relaxed. Show yourself some love! Self-compassion helps you be gentle on yourself as you navigate the healing process. 

Take the First Step with Heal Talk Therapy

Trauma is an incredibly heavy burden to carry, but it doesn’t have to last forever. At Heal Talk Therapy, we specialize in helping individuals move forward, regain control, and restore joy in their lives. Our compassionate and experienced therapists are ready to help. 

Your healing matters. Contact us today to take the first step in your recovery!