Healing From Trauma is a Complex, Individualized Process.

When someone experiences trauma, their mind and body respond in ways that are beyond their control.

Trauma, a term often heard and seldom understood, is an experience that leaves deep imprints on an individual's psyche. It refers to an overwhelming event or series of events that surpass a person's ability to cope, often resulting in long-lasting emotional and psychological wounds. Trauma can be caused by various occurrences such as natural disasters, accidents, physical or sexual abuse, violence, or the loss of a loved one.

When someone experiences trauma, their mind and body respond in ways that are beyond their control. The emotional and physical distress that ensues can deeply impact one's life, relationships, and overall well-being. Trauma can affect individuals in various ways, presenting symptoms such as anxiety, depression, flashbacks, nightmares, hyper-vigilance, mood swings, and difficulty concentrating or sleeping.

Trauma is not limited to a specific age group, gender, or background; it can affect anyone. Even individuals who have not experienced a direct traumatic event can be affected through indirect exposure, for example, witnessing or hearing about a traumatic event occurring to someone else.

Types of Trauma

There are many different types of traumatic events, but Trauma itself can be categorized into two main types: acute trauma and complex trauma.

Acute Trauma

Acute trauma refers to one-time events that occur suddenly and are usually of short duration. These events may include natural disasters, accidents, physical assaults, or acts of terrorism.

Complex Trauma

Complex trauma refers to exposure to chronic or repetitive traumatic events, often starting in childhood. This type of trauma is commonly associated with experiences such as ongoing abuse, neglect, domestic violence, or living in war-torn regions.

Complex trauma is a form of trauma that often occurs in the context of ongoing interpersonal relationships and usually starts in childhood. It involves repeated exposure to traumatic events or chronic trauma that lasts for an extended period. This type of trauma can profoundly impact a person's development, sense of self, and overall well-being.

Complex trauma typically occurs within the context of environments characterized by abuse, neglect, domestic violence, or situations where a person feels chronically unsafe or unsupported. Children who grow up in such environments may experience multiple forms of abuse, such as emotional, physical, or sexual abuse, or neglect, all of which can have a cumulative effect on their well-being.

The effects of complex trauma differ from person to person, but they can be severe and long-lasting. In many cases, these individuals may struggle with attachment and intimacy issues, have difficulty regulating their emotions, experience chronic anxiety or depression, and struggle with self-esteem and identity. They may also exhibit self-destructive behaviors or have difficulties in forming and maintaining healthy relationships.

One reason for the complexity of this type of trauma is that it often occurs during critical stages of brain development. The ongoing traumatic experiences can disrupt healthy development, leading to altered neural pathways and maladaptive coping mechanisms. These changes can persist into adulthood, making it challenging to break free from the patterns established in response to the trauma.

Recovering from complex trauma requires specialized therapeutic approaches that address the specific challenges and complexities associated with this type of trauma. Trauma-focused therapy, such as Trauma-Focused Cognitive-Behavioral Therapy (TF-CBT) or Dialectical Behavior Therapy (DBT), can help individuals process and heal from their traumatic experiences. These therapies aim to help individuals develop new coping strategies, regulate emotions, improve self-esteem, and establish healthier relationships.

Support from a caring and empathetic community is also crucial for individuals healing from complex trauma. Validation, understanding, and a safe environment can provide the necessary support for survivors to rebuild their lives and develop healthier coping mechanisms.

How Trauma Impacts the Body

The book "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk is a highly regarded resource on this topic. It explores the profound impact of trauma on the human body and how it affects various physiological and neurological processes. But please be warned, if you’re actively healing, this book will be very difficult to read as much of the content is triggering. So if you choose to read this book, I encourage it, but take it slowly.

Trauma can have both immediate and long-term effects on the body. When a person experiences a traumatic event, their body triggers a stress response known as the "fight-or-flight" response. This response is meant to mobilize the body to protect itself in dangerous situations. However, when trauma is experienced repeatedly or over an extended period, the stress response can become dysregulated.

Chronic trauma can disrupt the normal functioning of the nervous system, including the autonomic nervous system (ANS) and the hypothalamic-pituitary-adrenal (HPA) axis. These systems play essential roles in regulating stress responses, emotions, and overall bodily functions. When dysregulated, they can lead to symptoms such as hypervigilance, hyperarousal, and difficulties with emotional regulation.

Trauma can also impact the body at a cellular level. Research has shown that traumatic experiences can affect the structure and function of the brain, altering neurochemistry and connectivity. Areas of the brain involved in fear, memory, and emotional processing, such as the amygdala and hippocampus, can undergo changes that contribute to symptoms of post-traumatic stress disorder (PTSD) and other trauma-related disorders.

Furthermore, trauma can manifest in physical symptoms such as headaches, gastrointestinal issues, chronic pain, and immune system disturbances. This is often referred to as somatic experiencing, where the physiological effects of trauma are expressed through physical sensations or illnesses.

In "The Body Keeps the Score," Bessel van der Kolk discusses various therapeutic approaches that aim to address and heal trauma by integrating the mind and body. These approaches include body-oriented therapies, mindfulness practices, and sensorimotor techniques. The book emphasizes the importance of understanding and addressing trauma from a holistic perspective in order to promote healing and recovery.

Overall, trauma can have a profound impact on the human body, affecting not only psychological well-being but also physiological processes. Understanding these effects and utilizing appropriate therapeutic interventions can help individuals on their journey towards healing and recovery.

What It’s Like to Process Trauma 

Actively working on processing trauma in therapy can be a deeply challenging yet transformative experience. It involves delving into painful memories, emotions, and sensations associated with the traumatic experiences. Participants in therapy may undergo various forms of trauma-focused therapies like Trauma-Focused Cognitive Behavioral Therapy (TF-CBT), Eye Movement Desensitization and Reprocessing (EMDR), or Somatic Experiencing.

During the process, individuals are encouraged to engage with their traumatic experiences in a safe and supportive therapeutic environment. Therapists provide a space where clients can explore and express their thoughts, emotions, and bodily sensations related to the trauma. This can include recounting and exploring the traumatic memories, identifying triggers, and working through the associated emotions. The therapist assists individuals in developing coping skills, emotional regulation techniques, and alternative perspectives to help them navigate the traumatic memories and the consequences of the trauma.

Working through trauma in therapy is often described as a non-linear journey. It can involve periods of intense emotions, re-experiencing traumatic memories, and confronting challenging situations. These experiences can be distressing and emotionally overwhelming at times. However, therapy provides a supportive and safe space for individuals to process these difficult emotions and establish a sense of safety and stability.

The process of actively working through trauma can evoke a range of emotions, such as sadness, anger, fear, and shame. Clients may experience periods of heightened distress, discomfort, or even temporary worsening of symptoms before experiencing relief and healing. It is important to note that therapeutic progress is unique to each individual and can vary in terms of pace and the specific challenges encountered along the way.

Throughout the therapy process, individuals gradually gain a better understanding of the impact of trauma on their lives and begin to develop new coping strategies. They may learn to challenge negative beliefs about themselves and the world, reframe their experiences, and cultivate resilience. Therapy can help individuals develop self-compassion, increase self-awareness, and improve their ability to regulate emotions, leading to personal growth and healing.

While the process can be challenging, actively working through trauma in therapy offers the opportunity for healing, resolution, and post-traumatic growth. With the guidance and support of a skilled therapist, individuals can ultimately regain a sense of control, rebuild their lives, and establish healthier relationships with themselves and others.

To wrap up our discussion on healing from trauma let’s discuss some of the tips I’ve created for you. If you have your own tips, please leave them in the comments! 

Experiencing Trauma

Trauma, a term often heard and seldom understood, is an experience that leaves deep imprints on an individual's psyche. It refers to an overwhelming event or series of events that surpass a person's ability to cope, often resulting in long-lasting emotional and psychological wounds. Trauma can be caused by various occurrences such as natural disasters, accidents, physical or sexual abuse, violence, or the loss of a loved one.

When someone experiences trauma, their mind and body respond in ways that are beyond their control. The emotional and physical distress that ensues can deeply impact one's life, relationships, and overall well-being. Trauma can affect individuals in various ways, presenting symptoms such as anxiety, depression, flashbacks, nightmares, hyper-vigilance, mood swings, and difficulty concentrating or sleeping.

Trauma is not limited to a specific age group, gender, or background; it can affect anyone. Even individuals who have not experienced a direct traumatic event can be affected through indirect exposure, for example, witnessing or hearing about a traumatic event occurring to someone else.

Healing Journey Tips

Recovering and Healing from trauma is a complex and long-term journey. I say long-term because a major part of childhood trauma is uncovering decades of abuse and trauma, and then working to heal from each scenario you uncover over the course of your life. Maybe therapy isn’t a lifelong thing for you, but for many recovering from trauma, it can be. Along your healing journey you’ll uncover your own tips and tricks for coping with the potential re-traumatization of processing memories and overcoming potential future trauma. Here are some strategies that may aid in the healing journey:

Accept support

Acknowledge your desire to heal and be open to accepting help and support from others. This may involve seeking professional therapy, joining support groups, or confiding in trusted friends and family. If you end up going no contact in the healing process with family, that’s okay, you will find your chosen family along your healing journey.

Process your trauma

Find healthy ways to process and express your emotions related to the trauma. This could include talking about your experiences with a therapist, writing in a journal, engaging in creative outlets like art or music, or practicing relaxation techniques. Other ways could be painting, drawing, exercising, kickboxing, swimming, reading, talking in group therapy, changing careers, making big moves that align with your true values and beliefs, and so much more. There is no wrong way to process trauma, just healthy was or maladaptive ways.

Seek professional help

Consider therapy or counseling to work through the effects of trauma with a trained professional. Various therapeutic approaches, such as cognitive-behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR), can be effective in trauma recovery. On Instagram I also talk about IFS which is Internal Family Systems, EMDR and IFS combined is a really beautiful way to process trauma.

Practice self-care

Prioritize self-care activities that promote physical, emotional, and mental well-being. This could include maintaining a balanced diet, exercising regularly, getting enough sleep, and incorporating stress-reducing activities into your routine. On Instagram you can check out some of my self care strategies and tips. 

Build resilience

Cultivate resilience by focusing on your strengths and practicing self-compassion. Engage in activities that boost your self-esteem and build a sense of empowerment and control. EMDR tapping is a really incredible way to build resilience.

Establish a support network

Surround yourself with supportive and understanding individuals. Connect with others who have experienced similar traumas through support groups or online communities. Sharing experiences and receiving validation can be validating and healing. If you’re without a support system now, listen to this episode of how to establish a solid support system or network. 

Set boundaries

Establish boundaries to protect yourself from situations or triggers that may retraumatize you. Learn to say no and prioritize your well-being. Did you know there are seven types of boundaries you should be setting? You can learn all about it by clicking the card in this video or heading over to sarahpotter.substack.com. 

Practice relaxation and grounding techniques

Explore relaxation techniques such as deep breathing exercises, meditation, mindfulness, or yoga. Grounding techniques, which involve focusing on the present moment, can also help regulate overwhelming emotion.

Remember that healing from trauma is a deeply personal process, and it can take time and effort. It's essential to be patient and kind to yourself as you navigate your healing journey. If you find the effects of the trauma persist or significantly impact your daily functioning, seeking professional help is crucial.

A Little About Sarah

I’m Sarah Potter, a late-diagnosed person with ADHD. I’m also a parent of three with one of my children diagnosed as autistic. I’ve broken the trauma wheel and am learning to parent with mental illness so I may give my kids the life my inner child deserved. My goal is to reduce the stigma of mental illness by sharing my personal experiences and learned knowledge. Sharing our experiences will help us find a sense of belonging.  

Currently, I am a graduate student at Grand Canyon University studying Clinical Mental Health Counseling. I believe in the healing magic of therapy and am passionate about teaching others the ways we can heal from our past and strengthen our mental fortitude. Mental health is magic and as a Potter, I can’t wait to help others find their spark.  

If you are in need of support please reach out to a mental health professional in your area or join our discord channel for community support. Below you’ll find all the links you need to connect with the mental health is magic community.

TikTok: www.tiktok.com/@sarahalpotter

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Twitter: www.twitter.com/sarahalpotter

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