Anyone in search of ways to recover from emotional trauma should understand that the process is often complex and difficult. That is because healing emotional trauma can involve tackling childhood pain and these wounds can run deep. However, recovery is possible for anyone who is willing to take their time to find the right mix.

In order to heal from emotional trauma, you need to ask some important questions:

• Do you notice any signs or symptoms of emotional trauma? 
• Can you pinpoint an event, or events, that underlie this pain? 
• How is this trauma affecting you today? 
• What would your life look like if you could heal from the past?

This post will explore the various ways that people deal with and overcome painful events from their past that may be related to neglect, abuse, and other kinds of trauma.

Recovering From Emotional Trauma Takes Time

The first point to emphasize is that there is no quick and easy fix for healing emotional trauma. Moreover, recovery often happens in stages.

Stages of Emotional Trauma

Psychologists Lisa Olgivie and Jerome Carson use the Extended Transformational Model to explain how people overcome trauma. This includes the following five stages:

• Stage #1 - Pre-trauma characteristics: The belief system you have that governs how you view the world. This is what your mindset was like when the traumatic event(s) occurred.
• Stage #2 - Rumination: Your brain works out how to process the trauma and make sense of what happened. This can be automatic or deliberately thought out.
• Stage #3 - Event centrality: This is when you view the trauma as a ‘turning point’ in your life. Here, you consider how the event affects you today and how you view your future.
• Stage #4 - Control: This is how you adjust after adversity. In this stage, you reassert control over current events. This allows you to change your life and deal with the symptoms of emotional trauma.
• Stage #5 - Mastery: The last stage is your adjustment to your post-trauma life. You refine your coping skills. There may still be signs of emotional trauma, but it no longer controls your life. In this stage, you can discover meaning and well-being by following your newfound sense of control.

The Benefits of Viewing Trauma Recovery in Terms of Stages

Many mental health professionals look at emotional trauma healing in stages, as we mentioned, rather than a single activity or event that can permanently remove the pain. For example, the psychiatrist Judith Helman sees trauma recovery taking place in three stages. In Trauma and Recovery (2015), she writes that “recovery unfolds in three stages…the first stage is the establishment of safety…the second stage is remembrance and mourning, and the third stage is reconnection with ordinary life. Treatment must be appropriate to the patient’s stage of recovery.”

The authors of a 2022 paper in the International Journal of Environmental Research and Public Health write, “Other research on mental illness recovery has taken the same approach [as Helman], describing stages of mental illness recovery as a time of moratorium or withdrawal, awareness, preparation, rebuilding, and growth.”

The benefit of viewing recovery from emotional trauma in stages is that it can make it feel more manageable. Even if recovery takes a long time, you can still notice progress along the way. This can help many people avoid thinking that recovery is hopeless or going nowhere. Focus on whatever stage of your recovery you’re at and what getting to the next stage involves. This way of thinking can encourage optimism and motivation.

How You Can Recover From Emotional Trauma

There are many ways to heal from emotional trauma. One (or more) of the many possible paths may be relevant to you. Many people find that a combination of different methods is effective and helps build resilience.

Professional Treatments

Seeking help from a mental health professional can be one way to address the pain of emotional trauma. One option is to speak with a psychiatrist to see if medication might be an option to help your symptoms. The most common type of medication for trauma treatment is an SSRI antidepressant.

Alongside medication, or without it, another option is to engage in regular psychotherapy. Types of therapy most relevant to healing emotional trauma include:

• Eye movement desensitization and reprocessing therapy (EMDR). This desensitizes the trauma by allowing you to recall and relive the experience in a safe and supportive setting. As you remember the event, the therapist uses bilateral stimulation of the brain through sounds, tapping, and eye movement that activates both sides of the brain. This helps to reprocess the traumatic memory.
• Cognitive behavioral therapy (CBT). This was initially developed by therapists to treat depression, but it can also be used to address trauma. CBT targets maladaptive beliefs and behaviors that cause distress and impairment to functioning. A CBT therapist will work with you to identify, assess, and change negative beliefs about yourself and the world.
• Cognitive processing therapy (CPT). This is a form of CBT that specifically tackles trauma. It is a structured approach, typically taking place over 12 sessions, to help you see how trauma affects your mind and body. The therapist will encourage you to identify, assess, and challenge rigid thoughts of the trauma.
• Prolonged exposure therapy (PE). This is a form of exposure therapy that addresses avoidance behaviors (ie. avoiding reminders of trauma because they lead to overwhelming fear and pain). This is one of the most common signs of emotional trauma in adults. For this treatment, the therapist uses prolonged exposure to these reminders, leading to lasting reduction in distress. Your therapist will also teach you relaxation and grounding techniques so you don’t get overwhelmed by these cues.

Natural Healing Methods

Natural healing is also an option for emotional trauma. By making changes to your diet and lifestyle, you can reduce the number of trauma symptoms you experience. Some research links certain foods and types of physical activity to a reduction in symptoms which include insomnia, stress, anxiety, and depression.

Plant medicine is another method of natural healing that is becoming more popular which we could see coming at Retreat Guru. This includes many forms of psychedelic plants such as psilocybin mushrooms, San Pedro, ayahuasca, and iboga. Depending on the individual, experiences with these plant medicines can involve confronting past trauma but in a way that is therapeutic and healing. These experiences can activate positive experiences of self-compassion, self-love, emotional catharsis, and resolution.

Jesse Gould, the founder of the Heroic Hearts Projects – a non-profit that helps war veterans with PTSD through the use of psychedelics – describes the healing he experienced after drinking ayahuasca: “It was almost like a hand pulled me through all the discomfort and instantly put me in this peace mode. It felt like for the first time my brain was functioning as a cohesive unit; that it wasn’t out to get me.”

Personal Healing

Finding your path to healing from emotional trauma is often a very personal journey. While professional treatment and natural healing can be beneficial, sometimes the road to recovery is more spiritual or existential in nature. Some people living with PTSD or complex PTSD may see that finding a meaning or purpose in life – whether related to their trauma or not – is restorative. This personal meaning can give people hope, motivation, an ability to re-engage with others and the world, leading to lasting well-being and life satisfaction.

Spiritual healing can be reached by engaging in regular practices, courses, and retreats related to meditation, yoga, breathwork, or somatic experiencing. These practices can foster deep positive emotions and self-image which can be act as a foundation for addressing and soothing emotional pain.

Growth is Possible After Emotional Trauma

It is more than possible to live a fulfilled and flourishing life after a traumatic event. This is known as post-traumatic growth which are any positive changes that result from your trauma recovery. For instance, one non-profit executive reframed a traumatic car accident in the following way:

“Many would think it was this accident that put my life in jeopardy. But I was already in great danger. I was causing pain to others, ruining my career, and heading for a life without my wife or children. The accident forced me to stop, created time for reflection, and showed me what love really is.”

There are many kinds of post-traumatic growth – many ways in which people better themselves, their lives, and their attitudes following one or more traumatic event. You can build personal strength, becoming more confident and capable than you did before the event. You might feel a greater sense of empathy which can lead to stronger relationships with others. Or, as is quite common, you could gain a new appreciation for life, treasuring the present moment and appreciating the small things.

Even if you don’t feel these positive emotions right now, this doesn’t mean you can’t. The process for recovery can help you become a stronger person in time. This process can come with ups and downs but don’t be discouraged. This is completely normal. Meeting others who’ve experienced similar emotional trauma can give you some insight into the post-traumatic growth that could be on the horizon for you.

What’s Your Next Step?

Consider where you are with your emotional trauma. Perhaps you’ve experienced some healing already, or you are going through a recent event. The stage you are at can help you see what’s the right fit at this point in time.

Be mindful of your needs and preferences. Many people are drawn to psychedelic retreats but you need to do your research and make sure you are ready for it. If you’re taking certain medications, have a personal or family history of a psychotic or manic illness, or are not drawn to intense altered states, then this might not be for you. However, there are other ways to find relief from emotional trauma, such as through trauma-focused therapy, meditation and yoga, positive lifestyle changes, and support groups.

There are many healing modalities available and help no matter what stage of the recovery process you are in. Addressing the pain from your trauma can take time, but there are safe and evidence-based ways of coping with your symptoms and making positive changes to your lifestyle. With the right kind of care and support, you will start to notice these positive changes for yourself.

Frequently Asked Questions: How to Heal From Childhood Trauma

How can I recognize emotional trauma in myself?

Emotional trauma is a response to a deeply distressing or disturbing event that overwhelms your ability to cope. It causes feelings of helplessness, a diminished sense of self, and an inability to feel the full range of emotions and experiences. 

Common signs include flashbacks, anxiety, insomnia, mood swings, and feelings of numbness or detachment.

2. What are the first steps I should take after experiencing emotional trauma?

The first steps include ensuring safety, seeking support from friends, family, or professionals, and allowing yourself to feel and express your emotions. It's important to acknowledge the trauma and understand that your reactions are normal responses to an abnormal situation.

3. How long does it take to recover from emotional trauma?

Recovery time varies greatly from person to person and depends on several factors. These include the nature of the trauma, the individual’s resilience, and the support systems in place. Some may start feeling better in a few weeks or months, while others may need years to fully recover.

4. When should I seek professional help for emotional trauma?

You should seek professional help if you experience persistent symptoms that interfere with daily functioning, such as severe anxiety, depression, flashbacks, or if you feel overwhelmed and unable to cope on your own. Early intervention can prevent symptoms from worsening and promote a more effective recovery process.