We all know that working through trauma can be a complex and emotional process, however it is important to recognize when a traumatic event becomes too overwhelming for us to manage on our own. There are many tools and therapy routes available to help you cope with traumatic memories and regain control of your life. The beautiful aspect of therapy for complex trauma is that it can be tailored to your individual needs! Therapy can be more structured in targeting traumatic memories, such as Eye Movement Desensitization and Reprocessing (EMDR), or can set clear boundaries around the depth of reliving the traumatic experience. It is important to make your healing journey one that you feel safe and in control of when working with a professional, or even sharing with a loved one.

Avoiding or pushing down a past traumatic experience holds those painful memories in our body, so although it is difficult to unpack them, healing is on the other side of the process. It is a myth that healing from trauma requires reliving the memory in detail, so remember that not all resources and routes of therapy will align with your goals. Know that working through trauma is a unique experience and it is important to not compare your healing journey to anyone else’s.

Be Mindful of Your Body’s Signs

Trauma can manifest in physical forms, so it is important to acknowledge what your body is saying to you. Sometimes traumatic events can take hold of our mind so tightly that we are unable to think of anything else! This leaves us in a constant state of fight or flight, and can harm our body in ways such as:

Headaches
Stomach pain and digestive issues
Nightmares and difficult sleeping
Increased heart rate

High levels of stress from reliving and processing a traumatic event can put us at risk of chronic illness and emotional exhaustion. Therapy for complex trauma can offer support in breaking down painful memories so they do not seem inaccessible. Working through trauma can also present emotional dysregulation, such as defensiveness and people-pleasing as avoidance tactics. It is important to remember that isolation and avoidance are temporary coping mechanisms and do not help with regaining control of our bodies and mind. Often the most difficult part about working through trauma is the beginning!

Tips for Coping with Trauma

Calm your body by focusing on your senses
Established consistent daily routines
Ground yourself with a breathing exercise
Move your body
Lean on loved ones for support
Reach out for professional help when needed

Many trauma responses are in response to re-living past experiences, so it is important to remind yourself that you are no longer in that moment. Physical movement and techniques such as box breathing (breathe in for 4 - hold for 4 - breathe out for 4) tell your body it is safe and can be separate from those thoughts and feelings. Establishing morning and nighttime routines, as well as for physical activity are a simple way to keep control and avoid harmful coping strategies when you feel overwhelmed.

It is important to share feelings and thoughts that arise when working through trauma because it takes away our fear and the power of the traumatic event. Talking with someone you trust and developing coping strategies promote healing from traumatic experiences, and over time, you will be able to gain a sense of control in managing your symptoms and build resilience! Remember to practice self-compassion when working through trauma and know that traumatic feelings will pass and become farther apart. The process may be long, but it is yours and you know best what works for your body and mind. Prioritize how you are feeling in each moment and try not to compare your healing journey with others’. Remember that you do not have to wait until it becomes too much to ask for help

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