Trauma is a deeply distressing experience that can affect anyone, regardless of age or background. I still remember the years my family and I spent as refugees, fleeing from a war-torn homeland. The fear of the unknown, the loss of stability, and the struggle to rebuild our lives left deep emotional scars. Trauma can stem from events like this – or from accidents, natural disasters, violence, or personal loss. While everyone processes trauma differently, the impact can be profound, influencing emotions, relationships, and daily life. However, healing is possible, and many people find strength and growth through the recovery journey.
Understanding Trauma
Trauma occurs when an event overwhelms your ability to cope. It can leave you feeling unsafe, helpless, or deeply shaken. Common responses include fear, anger, sadness, or guilt. Physically, trauma might manifest as fatigue, headaches, or trouble sleeping. Mentally, it may lead to flashbacks, avoidance of reminders, or difficulty concentrating. Everyone’s experience is unique, and these feelings are valid.
The Long-Term Effects of Trauma
If trauma isn’t addressed, it can contribute to long-term challenges such as anxiety, depression, or post-traumatic stress disorder (PTSD). It may also affect relationships, work, or overall quality of life. Recognizing the impact of trauma is the first step toward recovery.
Steps to Overcome Trauma
Healing from trauma is a gradual process. While the journey looks different for everyone, certain steps can support recovery:
1. Acknowledge Your Feelings
Give yourself permission to feel. Ignoring emotions can delay healing. Journaling, art, or talking with a trusted person can help you express your thoughts.
2. Seek Support
Connecting with others can be incredibly healing. Share your experiences with friends, family, or support groups. Professional help, such as counselling or therapy, can provide a safe space to process trauma.
3. Practice Self-Care
Taking care of your body and mind is crucial. Engage in activities that bring you joy, such as walking, reading, or listening to music. Regular exercise, healthy eating, and sleep hygiene can also promote emotional well-being.
4. Learn Grounding Techniques
Grounding techniques, like deep breathing or focusing on your senses, can help manage overwhelming emotions. For instance, try the 5-4-3-2-1 method: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
5. Consider Professional Help
Therapists trained in trauma can guide you through evidence-based treatments, such as cognitive-behavioural therapy (CBT) or eye movement desensitization and reprocessing (EMDR). These therapies can help reframe negative thoughts and reduce distressing memories.
Finding Hope and Growth
Trauma can feel isolating, but you’re not alone. Many people find that, over time, they gain new perspectives, resilience, and a deeper appreciation for life. This growth, known as post-traumatic growth, doesn’t mean the trauma disappears, but it shows that healing and transformation are possible.
Stories of Recovery
Hearing about others who have overcome trauma can inspire hope. For example, Olympian Michael Phelps has spoken openly about his struggles with mental health following traumatic experiences. With professional help and support, he found a path to healing and now advocates for mental health awareness. Stories like his remind us that recovery is achievable.
When to Seek Help
If trauma significantly interferes with your life, it’s important to seek professional support. Signs that you might need help include persistent sadness, anxiety, difficulty functioning, or thoughts of self-harm. Reaching out is a sign of strength, not weakness.
In conclusion, recovering from trauma takes time and patience, but it is possible. By acknowledging your feelings, seeking support, and practicing self-care, you can begin to rebuild your life. Remember, you don’t have to navigate this journey alone. Help is available, and healing is within reach. We are here to help you.
Author: Nenad Bakaj, MHumServ (RehabCouns), BSocWk, DipAppSci (Comm&HumServ), AMHSW, MAAC, MAASW, JP (Qld)
Nenad Bakaj is a Brisbane based Clinical Counsellor, Accredited Mental Health Social Worker, Life Coach and Bigger Bite Out Of Life Trainer with a keen interest in positive psychology, mental health and wellbeing, and is continually developing his professional skills and knowledge. Nenad enjoys working with adolescents and young adults, as well as older clients, and feels it is a privilege to be able to support them.
References
1. Herman, J. L. (2015). Trauma and Recovery: The Aftermath of Violence—From Domestic Abuse to Political Terror. Basic Books.
2. Levine, P. A. (2015). Healing Trauma: A Pioneering Program for Restoring the Wisdom of Your Body. Sounds True.
3. van der Kolk, B. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.