Trauma is an emotional response to a deeply distressing or upsetting event. It could be something that happened once, like a car accident or natural disaster, or something ongoing, like abuse or living in an unsafe environment. Trauma can also come from losing a loved one, experiencing violence or being in a high-stress situation like war or serious illness.
Trauma is more common than you may think. According to the National Council for Mental Wellbeing, 70% of adults in the U.S. experienced at least one traumatic event in their lives. While not all trauma leads to post-traumatic stress disorder (PTSD), it can still affect how you think, feel and move through your daily life.
Some common ways trauma can show up include:
- Having trouble sleeping or nightmares
- Feeling easily triggered or jumpy
- Avoiding people, places or things that remind you of the trauma
- Having difficulty concentrating or remembering things
- Feeling disconnected from others or even yourself
- Having unwanted memories or nightmares
These effects can make everyday tasks feel overwhelming and relationships challenging. Healing from trauma is possible. It doesn’t always happen in big therapy breakthroughs, though the support can be invaluable. Sometimes, the most powerful healing happens through small, daily steps.
What is active coping?
When dealing with trauma, there are different ways we cope. Some people shut down, avoid or distract themselves from the pain. That’s a natural response, but it’s not always helpful in the long run.
When we talk about processing trauma, we’re talking about active coping. This isn’t about ignoring what happened or pretending it didn’t hurt. Instead, active coping means taking direct steps to deal with your emotions and the challenges that trauma brings. It’s about facing your feelings in healthy ways, rather than avoiding them and building skills to manage your reactions. It’s a brave way to reclaim your life.
13 strategies for processing trauma in your daily life
Healing from trauma is a personal journey, and it takes time, patience, and often, help from others. Here are some effective strategies you can use in your daily life to help process trauma and build resilience:
Identify triggers.
Triggers are things such as sights, sounds, smells, words or situations that remind your brain of the traumatic event and can bring back intense feelings or reactions. Learning what your specific triggers are is a huge step.
Once you know them, you can either try to avoid them, if it’s safe to do so, or prepare yourself to use healthy coping skills when you encounter them.
Establish safety and set boundaries.
Feeling safe is fundamental to healing. This may mean making sure your physical environment is secure. It also means setting clear boundaries in your relationships. Learning to say no or stepping away from situations that feel unsafe or overwhelming is essential for your well-being.
Seek professional help.
This is perhaps the most important strategy. A trained therapist specializing in trauma can provide a safe space and guide you through evidence-based treatments like eye movement desensitization and reprocessing (EMDR) or trauma-focused cognitive behavioral therapy (TF-CBT). They can help you process memories and develop healthier coping skills.
Practice mindfulness and grounding techniques.
When trauma memories or strong emotions feel overwhelming, grounding techniques can help bring you back to the present moment.
- Progressive muscle relaxation — Tense and then relax different muscle groups in your body, one by one.
- Deep breathing — Focus on slow, deep breaths, feeling your belly rise and fall.
- Meditation — Even short periods of focused breathing or guided meditation can calm your nervous system
Be patient with yourself and practice self-compassion.
Healing isn’t a straight line. There will be good days and bad days. Don’t expect a quick fix. Acknowledge your feelings without judgment and remember that progress often happens in small steps.
It’s also important to treat yourself with compassion. Treat yourself with the same kindness and understanding you would offer a good friend. Avoid self-blame, which is a common but unhelpful reaction to trauma. Remember, what happened was not your fault.
Build a strong support system.
You don’t have to go through this alone. Get connected with trusted friends, family members or even a support group. Sharing your experiences, when you’re ready, can help reduce feelings of isolation and provide you with comfort.
Prioritize self-care.
Self-care isn’t selfish. It’s essential to your mental well-being. This means actively doing things that nourish your mind, body and spirit. It could be as simple as eating a balanced diet, taking a warm bath, reading a book, listening to music, or simply resting when you need to.
Journal your thoughts and feelings
Writing can be a powerful way to help you process emotions. Journaling allows you to safely explore your thoughts, feelings and memories without judgment. It can help you organize your experiences and gain new insights.
Get creative or crafty.
Doing creative activities like drawing, painting, crocheting, playing an instrument or dancing can be a wonderful outlet for emotions that are hard to put into words. It allows for expression and can be very therapeutic.
Celebrate progress, big and small.
Acknowledge every step forward, no matter how tiny it seems. Did you sleep a little better? Did you manage to talk about a difficult emotion? Celebrate these victories to help reinforce your efforts.
Exercise and move your body.
Physical activity can be incredibly beneficial for processing trauma. It helps to release tension, reduce stress hormones and can even help you feel more in your body rather than disconnected. Choose activities you enjoy, whether it’s walking, dancing, yoga or sports.
Set realistic goals.
Don’t try to tackle everything all at once. Break down your healing journey into smaller, manageable steps. Achieving small goals can help build confidence and momentum.
Focus on what you can control.
Trauma can leave people feeling like they’re powerless. Identify aspects of your life where you do have control and focus your energy there. This could be your daily routine, your self-care habits or your boundaries.
Processing trauma is a courageous journey that requires strength and resilience. It’s not about forgetting what happened, but about integrating the experience into your life in a way that allows you to live more fully and freely.
Remember, setbacks can happen, but they don’t erase your progress. There will always be good days and some days that feel harder than others. Triggers may pop up, and emotions can feel overwhelming, but none of that erases the progress you’ve made.
Every step you take toward active coping and healing is a powerful act of self-love and growth. You’re not alone, and healing is possible.
Guidelight can help you move forward from trauma with hope
Every step you take, no matter how small, is a part of healing from trauma. Whether it’s practicing a grounding technique, reaching out to a trusting friend or just showing yourself a little kindness, it all counts. Healing is a journey, not a race. And you don’t have to walk that path alone.
At Guidelight Health, we understand that trauma recovery looks different for everyone. That’s why we focus on compassionate, personalized care that supports your emotional, physical and mental well-being. Our compassionate and expert mental health professionals will work with you to build a plan that fits your unique needs and daily life, helping you stay grounded, supported and empowered along the way.
You deserve support. You deserve peace. And most of all, you deserve to heal in your own way, in your own time. Let us be a part of your journey forward.
Everyone has a seat at Guidelight. Contact our team online or call us today for more information about how we can support you during trauma recovery or to schedule an initial evaluation.