Healing After Trauma: You Deserve to Feel Whole Again
If you're reading this, you probably have gone through something painful—something that altered you, maybe in ways you never even imagined. Perhaps you've been living with invisible scars, fighting feelings that are too much to deal with. You may feel trapped, lost, or even hopeless.
But here's something I want you to remember: You are not alone, and healing is possible.
Trauma can make us feel powerless, but understanding it is the first step toward regaining control. Let's walk this journey together, one step at a time.
What is Trauma, and How Does It Affect You?
Trauma isn't just what happened to you—it's also how your mind and body reacted to it. It can come from:
A single event (like an accident, assault, or sudden loss)
Recurrent experiences (like childhood trauma, abusive relationships, or chronic stress)
Witnessing another's pain (as caregiving professionals or first responders do)
Regardless of the source, trauma leaves its mark, influencing the way you think, feel, and even how your body reacts to the world.
How Trauma May Appear in Your Life
Reflect for a moment: Do any of these ring a bell?
You're on high alert, easily frightened, or perpetually anxious
Flashbacks or nightmares recall unpleasant memories
You have difficulty with trust, even in secure relationships
Feelings are either too strong or flat-out numb
You avoid persons, places, or activities which remind you of the past
Your body gets tired, hurt, or rigid for no logical reason
If any of these resonate with you, rest assured that your responses are entirely normal. Your body and brain are doing their utmost to keep you safe—even when it doesn't necessarily feel like it.
Unpacking the Impact of Trauma
1. Your Body's Reaction
Have you ever noticed your heart pounding when you're stressed out? Or the way fatigue sets in after you've had a bad experience? That's because trauma activates your body's survival mechanism.
What goes on inside you:
Your brain's fear center (amygdala) remains on high alert
Stress hormones (such as cortisol) saturate your system, so you feel relaxation is impossible
Your muscles are contracted, resulting in chronic pain, headaches, or digestive problems
Try this: The next time you feel jittery, attempt to ground yourself by noticing your senses. What are five things you can see? Four things you can touch? Three things you can hear? This might reset your nervous system.
2. The Emotional Rollercoaster
There are days when you're like a whirlwind of emotions. Other days, you're like. numb. That's because emotional dysregulation is a possibility due to trauma—your brain can't keep up with balancing feelings, so you have too much or shut down altogether.
Typical emotional responses:
Overwhelming anger or irritability
Guilt and shame ("Why didn't I do things differently?")
Profound sadness or emptiness
Feeling disconnected from yourself or others
What can assist: Allow your feelings to have a healthy outlet. Journal, paint, or even scream into a pillow if necessary. Healthy expression of feelings is a step in the direction of healing.
3. The Mental Haze
Do you ever get the feeling your mind just isn't functioning the same anymore? Trauma can affect memory, concentration, and decision-making. It's not because you are crazy or lacking—it's because your mind responds to overwhelming stress.
Symptoms of cognitive impacts:
Difficulty focusing or remembering
Ruminating on situations
Easily overwhelmed by minor tasks
What to do: Divide tasks into little steps. If "clean the house" is too much, begin with "wash one dish." Acknowledge small victories—your brain is working as best it can.
Healing from Trauma: Steps You Can Take
Healing is not about forgetting what occurred—it's about learning how to live beyond it. Here's where you can begin:
1. Reconnect with Your Body
Breathing exercises – Practice deep belly breathing: Breathe in for 4, hold for 4, breathe out for 6
Movement – Yoga, stretching, or even dancing will release tension built up
Sleep care – Pre-sleep routine (such as turning off lights and no screen time) will enhance sleep
2. Reframe Negative Thoughts
Trauma tends to plant false assumptions: "I'm not safe." "I'm not worthy." "I'll never be fine." These ideas are strong, but they are not truths.
When a negative thought shows up, ask yourself: Would I say this to a loved one?
Replace it with something more compassionate: "I am healing, even if it's slow."
3. Get a Safe Support System
You don't have to go through this by yourself. Whether it's a friend, therapist, or support group, sharing your story in a safe place can help decrease the weight.
Need not to talk? That's alright. At times, putting a letter down (even though you may not send it) can assist in releasing emotions.
4. Get Professional Help When Necessary
In case trauma is disrupting your life, calling upon a therapist may prove to be life-altering. There are various successful strategies:
Cognitive Behavioral Therapy (CBT) – Reorganizes bad thoughts
Eye Movement Desensitization and Reprocessing (EMDR) – Processes traumatic memories
Somatic Therapy – Working on releasing stored trauma in the body
If therapy is overwhelming, begin in small ways. Even making an appointment for a consultation is taking the first step towards healing.
You Are More Than Your Trauma
At this moment, you may feel broken, but please listen to this: You are not broken. You are healing.
Trauma can be a page in your book, but it won't be the entire book. Healing isn't about returning to who you once were—it's about becoming an even stronger you.
Breathe.
You are here. You are making it through. And one day, you will thrive.
What is one teeny tiny self-care thing that you can do today? Post it in the comments—I want to hear it.
By Shameema Abdul Azeez
(Consultant Psychologist and Student Counselor, Ushaar.com)
