Trauma
Deal with trauma, heard about it? Yes, it is no joke. If you’re struggling with it, know that we see you and we support you. Trauma is real—it can stem from physical, emotional, sexual, mental, or domestic abuse. It’s natural to feel overwhelmed or scared, and your body might react with a “fight-or-flight” response whenever you’re triggered.
But here’s the good news: you can heal. Trauma is an emotional reaction to a distressing event—something that causes intense stress. While healing doesn’t happen overnight, there are ways to regain control and move forward. In this guide, we’ll cover everything you need to know about trauma—what it is, how it affects you, and five powerful ways to cope.
What is Trauma?
Trauma isn’t just about what happened to you—it’s about how it affected you. It’s an emotional and psychological response to distressing events, and it can show up in different ways.
Types of Trauma
- Acute Trauma – Caused by a single, sudden event (e.g., an accident, assault, or natural disaster).
- Chronic Trauma – Develops over time due to repeated exposure to distress (e.g., ongoing abuse or bullying).
- Complex Trauma – Results from multiple traumatic events, often during childhood (e.g., long-term neglect or domestic violence).
Important: Trauma doesn’t have to be life-threatening to be valid. Emotional neglect, breakups, and workplace harassment can also leave lasting scars.
Read Also: Panic Disorder: The Growing Problem Among Adults
5 Easy Ways to Deal with Trauma
It can be stressful to raise your voice against a traumatic experience. But the good news is you can overcome this. Trauma is basically an emotional reaction to an event. An event that caused immense stress. We will be sharing 5 effective tips to deal with trauma.
Alert: Don’t forget to take deep breaths
1. Talk to a Professional
We won’t be forcing you to calm yourself down. Because if you could, you wouldn’t be reading this blog right now. So, here is the deal. Talk. You have probably known this by now: the role of a therapist. Of course, the taboo is no joke. But we want to confirm that just because you are seeing a professional doesn’t make you a patient. Actually, it makes you a client seeking support.
Quickly searched for a Therapist Near me to get help.
2. Reduce Stress to Deal with Trauma
We guess this is the most obvious option, and you have already thought it out by yourself. If not, start focusing on reducing it. It is understandable that, in the long run, stress and trauma can result in depression. And that’s why it is important to stop worrying. But, does it really work that way?
Actually, no. Even if you ask your brain to stop taking stress, maybe it won’t. Unless and until you find an answer to your stress-triggering point. So, here are some things you can try next time you are feeling stressed:
Mental Health Support is the new theme in our trending world. Don’t forget to learn the Coping Method to Deal with Trauma.
3. It’s Okay to Feel Not Okay!
No matter how niche it sounds, it is true. You need to learn to accept your feelings. A traumatic experience can make you vulnerable. It is natural to feel insecure about your safety and security for this. But what is not okay is to suppress that emotion. Since in the long run, it can cause depression. Below are some points that you can remember every time you feel insecure during a traumatic experience. In this case, we are listing them.
- Take time to heal (Remember trauma is different for each individual)
- Do not (and, we repeat), force the healing process
- Start journaling ( let’s start with 10 minutes)
Lastly, understand that you are a human. And being human, it is alright to feel vulnerable in certain situations.
4. Prioritise Self-Care: The Best Way to Cope With Trauma
No, it is not all about spa and beauty massages. It can be doing your favourite thing without feeling obligated to others. You should know that at least 7% of people feel trauma in their lives. So, even if the number is the only single digit, it is not null.
The following are a few Tips for self-care.
- Cook your favourite childhood dish
- Go shopping
- Call a friend
- Read a book
You can also define your happiness routine to deal with trauma.
5. Take a Break to Support Your Trauma Recovery
It is not easy to detach ourselves from our daily routine. But, to prevent the traumatic experience from turning into Post-Traumatic Stress Disorder, it is important to take a break. Your job, family, and other responsibilities can wait for a while. Don’t just disappear from everyone and everything one day. Make them understand your need and put a notice on your work in before to avoid any unwanted situation.
How to Deal with Trauma that Affects the Brain and Body
Your body isn’t just reacting emotionally—it’s reacting physically too. Trauma can rewire the brain, affecting three key areas:
- Amygdala (Fear Centre): Becomes overactive, making you hyper-alert and anxious.
- Hippocampus (Memory Processor): May shrink, leading to memory gaps or flashbacks.
- Prefrontal Cortex (Decision-Maker): Can weaken, making it hard to control emotions and make rational decisions.
This is why trauma survivors often struggle with sleep issues, panic attacks, emotional numbness, or difficulty trusting others.
How do Different Age Groups React to Trauma?
Trauma looks different for everyone. Here’s how different age groups may experience it:
- Children: May become clingy, have nightmares, or show regressive behaviours (e.g., bedwetting).
- Teenagers: Might isolate themselves, engage in risky behaviours, or have academic difficulties.
- Adults: Could develop PTSD, anxiety, depression, or turn to unhealthy coping mechanisms.
- Elderly: May experience heightened anxiety, memory issues, or emotional detachment.
Recognising these signs in yourself or others is the first step towards healing.
Read More: A Comprehensive Guide to Women’s Healthcare
Conclusion
Remember that you are not alone. It may seem like one, but in reality, it is not. You can also check out different meditation apps if you feel so. However, don’t put yourself alone in this journey. Seek your friends, family, or colleagues.
Most importantly, do not take medication for depression or trauma unsupervised. Since only a medical practitioner can guide you in this manner. That’s it from our side for now. Search for therapists on platforms like BetterHelp. Get prepared questions to ask during your first session, such as ‘What is your approach to therapy?
Share your thoughts in the comments below or reach out to a friend if you need support.
FAQs
1. What are the Signs of Emotional Trauma in Adults?
Emotional trauma can manifest in various ways. Some common signs include:
- Persistent anxiety or depression – Feeling constantly on edge or hopeless.
- Emotional numbness – Finding it hard to feel joy, love, or even sadness.
- Flashbacks and intrusive thoughts – Reliving past trauma unexpectedly.
- Sleep disturbances – Insomnia or frequent nightmares.
- Irritability and mood swings – Getting angry or upset over minor things.
- Difficulty trusting people – Feeling detached from friends and family.
- Avoidance behaviour – Staying away from places or people that remind you of the trauma.
If these symptoms persist for more than a few weeks, consider seeking professional support.
2. How to Recover from Emotional Trauma?
Recovering from trauma is a process, but these steps can help:
- Acknowledge your feelings – It is okay to feel hurt, angry, or scared. Do not suppress it.
- Talk to someone – Whether it is a therapist, friend, or support group, sharing helps.
- Practice self-care – Sleep well, eat nutritious food, and engage in relaxing activities.
- Challenge negative thoughts – Your trauma does not define you. Work on positive affirmations.
- Try mindfulness techniques – Meditation, yoga, or deep breathing can calm your mind.
- Set small goals – Recovery takes time. Celebrate small wins along the way.
Healing is not linear. Some days will be tough, but progress happens one step at a time.
3. How to Deal with Traumatic Memories?
Traumatic memories can be overwhelming, but they can be managed by:
- Using grounding techniques – When a memory resurfaces, use the 5-4-3-2-1 method (identify five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste).
- Journaling – Writing down your thoughts can help process emotions.
- Seeking therapy – Eye Movement Desensitisation and Reprocessing (EMDR) or Cognitive Behavioural Therapy (CBT) can reduce the emotional intensity of memories.
- Avoiding triggers where possible – If a particular song, movie, or place brings back painful memories, limit your exposure.
- Replacing negative thoughts – When a memory comes back, remind yourself, “That was then, this is now.”
Your brain processes trauma differently than regular memories, which is why they feel so intense. But with time and effort, you can regain control.
4. How to Deal with Trauma Triggers?
Trauma triggers can bring back distressing emotions. Here is how to manage them:
- Identify your triggers – Keep track of what sets you off. It could be a smell, place, or phrase.
- Use breathing exercises – Deep breaths in and out can help regulate emotions.
- Develop a coping strategy – Create a “calm-down plan,” like stepping outside or calling a friend when triggered.
- Gradually expose yourself – If a trigger is unavoidable, expose yourself slowly in a controlled way to reduce its impact.
- Reframe your thoughts – Instead of “I cannot handle this,” try “I am in control of my response.”
Triggers lose their power when you learn to respond rather than react.
5. How to Deal with Trauma Without Therapy?
Therapy is highly recommended, but if it is not an option, try these:
- Practice self-reflection – Understand what emotions and patterns are at play.
- Engage in physical activity – Exercise releases endorphins that help improve mood.
- Create a support system – Talk to a trusted friend, or family member, or join an online community.
- Try mindfulness techniques – Meditation and grounding exercises can help manage stress.
- Educate yourself – Read books on trauma recovery, such as The Body Keeps the Score by Bessel van der Kolk.
- Write down your thoughts – Journaling helps process emotions and track progress.
While self-help methods can be effective, seeking professional guidance is always beneficial.
6. How to Deal with Trauma Flashbacks?
Flashbacks can be frightening, but they can be managed by:
- Using grounding techniques – Rub a textured object, splash cold water on your face, or focus on deep breathing.
- Reminding yourself you are safe – Say out loud, “I am here, I am safe, this is not the past.”
- Engaging in physical activity – Move your body, go for a walk, stretch, or hold onto something solid.
- Visualising a safe place – Close your eyes and picture yourself in a comforting environment.
- Talking to someone – If possible, let a trusted person know what is happening.
Flashbacks are the brain’s way of processing trauma, but they do not mean you are in danger.
7. How to Rebuild Your Life After Trauma?
Starting over after trauma takes time, but it is possible. Here is how:
- Redefine your identity – You are not just a trauma survivor; you are a person with dreams, talents, and a future.
- Set small, achievable goals – Break down big goals into small steps.
- Surround yourself with positive people – Avoid those who dismiss your experience or make you feel worse.
- Prioritise mental and physical health – Eat well, exercise, and get enough rest.
- Find new hobbies – Try something creative, like painting, music, or learning a new skill.
- Accept that healing is not linear – There will be setbacks, but that does not mean you are failing.
Healing does not mean going back to who you were before. It means becoming someone stronger.
8. What are the Four Stages of Trauma Recovery?
Trauma recovery happens in four stages:
- Safety and Stabilisation – Creating a sense of security, identifying triggers, and building coping mechanisms.
- Remembrance and Mourning – Processing and grieving the impact of trauma, often with professional help.
- Reconnection and Integration – Finding new meaning, rebuilding relationships, and gaining confidence.
- Growth and Thriving – Moving beyond the trauma, setting new life goals, and feeling empowered.
Recovery is not about forgetting—it is about learning to live fully despite what happened.
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