How Can I Heal From Trauma?

I’ve seen countless clients work through their trauma, emerging on the other side feeling stronger, more empowered, and ready to move forward. And it all starts with the question…how can I heal from the trauma I’ve experienced?

The path to healing is rarely easy, but with the right support, it can transform the physical, emotional, and psychological tolls of trauma into a renewed sense of resilience.

Therapy plays a pivotal role in this journey. There are various approaches designed to address the complex symptoms of trauma and help individuals recover from its often-debilitating effects. It’s important to recognize that healing is a highly personal process—while some may take weeks, others may need months or even years. What matters most is the commitment to the process and the acknowledgment that every step is meaningful.

Trauma therapy generally unfolds in three essential stages, each as crucial as the last. These stages are designed to build safety, confront and process traumatic memories, and, finally, integrate healing to move forward.

Understanding these stages can provide a clearer path and offer hope to those embarking on this courageous journey.

The Three Stages of Trauma Recovery

Stage 1: Safety and Stabilization

The first stage of trauma recovery is all about safety and stabilization, often taking the longest to complete. This stage creates a strong foundation for deeper healing and should never be rushed. A safe and stable environment—physically, emotionally, and psychologically—is essential. For example, if a client’s current situation is unsafe, establishing a plan for ensuring safety is the priority. This might involve reducing self-harm risks or limiting contact with harmful influences.

The therapist’s role is to help clients build stability, so they can process past experiences without being overwhelmed. For example, Jenny might share with her therapist that she self-harms when feeling stressed. Before she dives into her trauma work, she needs to learn new ways to manage these intense emotions. As trauma expert Janina Fisher (1999) notes, “One can have a meaningful, productive life without ever remembering or processing the trauma, but they cannot live a life without doing the work of stabilization.” This stage requires building skills like emotional regulation and self-soothing through strategies such as regular exercise, adequate sleep, balanced nutrition, and mindfulness practices.

The emotional overwhelm that can arise during trauma therapy is like shaking a soda bottle—the pressure can be intense, and opening the cap too quickly can cause an explosion. Releasing this pressure gradually ensures a safe and productive recovery process (Rothschild, 2010).

Stage 2: Remembrance and Mourning

After establishing safety and stability, the next stage is remembrance and mourning. At this point, you may feel ready to share your story in more detail. Keeping trauma experiences hidden can fuel feelings of shame, self-doubt, and self-criticism. By allowing yourself to express and process these memories, you begin to reshape beliefs about yourself, others, and the world. However, sharing your story can be painful, bringing up grief, shame, anger, or even guilt. Judith Herman (2002) notes the need to grieve "not only for what was theirs but also for what was never theirs to lose”—whether it’s a childhood that was taken, trust that was never there, or guilt for not protecting others.

During this stage, confronting negative beliefs tied to trauma—such as “People are dangerous,” “I’m broken,” or “I can’t trust anyone”—can be challenging. However, re-examining these beliefs and retelling your story in a safe space gradually reduces the distress associated with these memories, helping you grow in self-compassion. Healing is often achieved when sharing your trauma experiences no longer provokes intense emotions and when you feel a renewed sense of hope and enthusiasm for life.

Stage 3: Reconnection and Integration

The third stage is about reconnecting with yourself and others and integrating the trauma into your life in a healthy way. As Herman (2002) describes, this stage is about learning to trust others where warranted and setting boundaries. You may be ready to engage in deeper relationships, embrace intimacy, and find healthier ways to connect with family and friends. Awareness of how trauma has affected others around you may inspire you to make amends or to interact with greater empathy and awareness.

Recovery looks different for each person, and while the desire to heal quickly is understandable, true healing takes time. Recovery doesn’t mean you won’t feel certain emotions or think certain thoughts—it means you have the skills to navigate them and renew your mind with more realistic, rational perspectives. The mind has an incredible ability to heal, and faith In God can often strengthen this process. Trauma can bring profound suffering, yet a belief in a compassionate Healer can give hope that brokenness isn’t permanent and that these experiences can transform into something meaningful and beautiful.

Trauma recovery is a journey, and understanding these stages helps pave the way forward. With patience and the right support, each step brings you closer to reclaiming your peace and vitality.

If you would like support in walking through the trauma recover process, please reach out. You can learn more about me here.