Trauma and Recovery

By Tahlia Blow

Trauma is a deeply personal experience that affects the mind, body, and emotions in profound ways. While some people recover naturally over time, others require intentional healing through therapy, self-care, and community support. Understanding trauma and the recovery process is essential for those affected and the people who support them.

Understanding Trauma

What is Trauma?

Trauma is a response to distressing events that overwhelm a person’s ability to cope. It can be a one-time event, such as an accident or assault, or it can develop over time. Trauma impacts individuals differently, affecting their emotions, thoughts, physical health, and interpersonal relationships.

Trauma and the brain:

When you experience a traumatic event, your brain sometimes holds onto the memory as if the event is still happening. Two key areas of the brain are affected:

1. Amygdala– This part of the brain is responsible for detecting threats and triggering fear responses. After trauma, it can become overactive, leading to hypervigilance, false alarms, and persistent feelings of danger.

2. Hippocampus – This part of the brain helps differentiate between past and present. When impacted by trauma, it struggles to distinguish a past traumatic memory from the present moment. This is why certain sounds, smells, or situations can trigger overwhelming emotions, making it feel like the trauma is happening again.

This is why unresolved trauma can contribute to panic attacks, flashbacks, depression, and difficulty with daily routines.

Different Types of Trauma

Trauma does not have to fit a specific definition to be valid. What feels traumatic to one person may not affect another in the same way. Trauma is often classified into two categories:

• Big ‘T’ Trauma – Significant “single-incident” life-threatening or highly distressing events, such as natural disasters, physical assault, war, or severe accidents.

• Little ‘t’ Trauma – Experiences that may appear relativley minor initially but can accumulate over time and result in enduring emotional impacts. Examples include relationship breakdowns, bullying, or financial difficulties.

Recognising the Symptoms of Trauma

Trauma symptoms vary from person to person, but they often include:

Emotional & Psychological Symptoms:

• Anxiety, fear, or panic

• Mood swings or irritability

• Guilt, shame, or self-blame

• Emotional numbness or detachment

• Difficulty concentrating or remembering things

  
  

Physical Symptoms:

• Fatigue and exhaustion

• Sleep disturbances (nightmares, insomnia)

• Headaches, nausea, or body aches

• Increased heart rate or high blood pressure

• Muscle tension and chronic pain

  
  

Behavioural Reactions:

• Avoiding reminders of the trauma

• Using alcohol, drugs, or food to cope

• Difficulty maintaining relationships

• Hypervigilance (constantly feeling on edge)

  
  

Healing from Trauma

What is Trauma Healing?

Healing from trauma is a gradual journey of reclaiming safety, emotional balance, and personal empowerment. Recovery isn’t about forgetting the trauma but about living in the present without being overwhelmed by past experiences.

How to Heal from Trauma

There are many strategies that support trauma recovery. Below are some approaches to help navigate the healing process.

1. Learning Your Triggers

   Recognising what sets off a trauma response helps in managing emotions and developing coping strategies. Identifying patterns in thoughts, sensations, or situations that bring up distress can empower you to respond rather than react.

   
   

2. Grounding Techniques

   When overwhelmed, grounding techniques help bring you back to the present moment. The 5-4-3-2-1 method is a simple yet effective tool:

   • Five things you see

   • Four things you feel

   • Three things you hear

   • Two things you smell

   • One thing you taste

   This practice can reduce distress and increase a sense of control over your surroundings.

   
   

3. Meditation and Mindfulness

   Mindfulness cultivates awareness of thoughts and emotions without judgment. Regular meditation can promote relaxation, improve emotional regulation, and reduce hypervigilance. Even just a few minutes of deep breathing or body scans can help regulate emotions.

   
   

4. Movement and Somatic Practices

   Since trauma is stored in the body, movement-based practices can support healing:

   • Yoga enhances the connection between mind and body.

   • Tai chi promotes balance and relaxation.

   • Walking or dance can help release physical tension.

   • Somatic therapies focus on bodily sensations to process trauma.

     
     

5. Self-Care and Restorative Activities

   Engaging in activities that nourish the body and mind supports overall well-being. This can include:

   • Creative expression, such as painting, music, or writing

   • Connecting with nature, such as walking or gardening

   • Soothing rituals, such as baths or aromatherapy

   Prioritising rest, nutrition, and enjoyable activities builds resilience over time.

   
   

6. Connecting with Supportive People

   Building healthy relationships with understanding, non-judgmental people promotes a sense of safety and belonging.

   
   

7. Journaling & Expressive Writing

   Writing can be a powerful tool for self-reflection and processing emotions. Some writing prompts to explore:

   • What does safety feel like to me, and how can I create more of it in my daily life?

   • What are some ways I have grown or changed since experiencing trauma?

   • When I feel triggered or overwhelmed, what helps me feel grounded and present?

   • If I could write a letter to my past self during a difficult time, what words of comfort and support would I offer?

   • What is one small act of self-compassion I can practice today?

     
     

8. Regulating the Nervous System

   Trauma activates the body’s fight, flight, or freeze response. Techniques to calm the nervous system include:

   • Deep breathing, such as box breathing (inhale for four seconds, hold for four, exhale for four)

   • Progressive muscle relaxation, which involves tensing and releasing muscles

   • Vagus nerve stimulation, such as humming, cold water exposure, or diaphragmatic breathing

   • These practices help calm the body's stress response and improve emotional resilience.

     
     

9. Practicing Self-Compassion

   Healing takes time, and being kind to yourself is essential. Instead of self-criticism, try offering yourself the same care and understanding you would give a loved one.

Acknowledge your progress, no matter how small, and remember:

You are healing, not broken.

Signs You Are Healing from Trauma                   

Recovery from trauma is not linear, but signs of progress may include:

Emotional & Psychological Growth:

• Feeling safer in your body and surroundings

• Increased self-awareness and emotional regulation

• More curiosity about your emotions instead of fearing them

• Greater ability to stay present in the moment

  
  

Social & Relational Healing:

• Establishing and maintaining healthy boundaries

• Feeling safe and interested in reconnecting with others

• No longer avoiding trauma-related triggers

  
  

Physical & Nervous System Recovery:

• Reduced muscle tension and chronic pain

• More balanced breathing and heart rate

• Increased energy and vitality

  
  

FAQs about Trauma and Recovery

How long does trauma recovery take?

There is no fixed timeline for healing. Recovery depends on several factors, including the type of trauma, the level of support available, coping mechanisms. Some people may experience significant improvement within months, while others may take years to fully recover. Progress, rather than speed, is the focus.

Can you heal from trauma without therapy?

Healing from trauma without therapy is possible for some people, but for many, professional support is essential for deep and lasting recovery. Alternative healing approaches such as breathwork, meditation, somatic therapy, and cultural or spiritual healing also play a valuable role in recovery. The key is finding a combination of approaches that work for you.

What is the best therapy for trauma?

Effective trauma therapies include:

• EMDR (Eye Movement Desensitisation and Reprocessing) – A structured approach that helps the brain process traumatic memories.

• Relational Integrative EMDR – A type of EMDR that incorporates principles from attachment informed EMDR, advanced parts work, somatic/polyvagal, imagery rescripting, Neuroscience & mindfulness.

• Resource Therapy – A method that helps clients access inner strengths and address parts of the self that have been affected by trauma.

• Somatic Experiencing – Focuses on bodily sensations to release stored trauma.

  
  

The best therapy depends on an individual’s specific needs, preferences and response to different modalities.

How can I support a loved one with trauma?

• Listen without judgment.

• Encourage professional help, but do not force it.

• Respect their boundaries and provide reassurance.

• Educate yourself on trauma responses.

• Offer practical support, such as helping with daily tasks or providing a safe space to talk.

  
  

FAQs about Grow Gently Counselling

What services does Grow Gently Counselling offer?

Grow Gently Counselling provides trauma-informed therapies in individual, group, and intensive formats, including EMDR, Resource Therapy, and FLASH therapy. In addition to therapeutic services, Grow Gently Counselling offers professional supervision, cultural supervision, outreach workshops, and speaking engagements.

Do you offer online counselling sessions?

Yes, online sessions are available to provide accessible trauma support.

How do I book a session?

You can contact Grow Gently Counselling via their website or phone to schedule an appointment.

What makes Grow Gently Counselling different?

Grow Gently Counselling focuses on trauma-informed, culturally responsive approaches that prioritise safety, empowerment, and individualised healing. We integrate evidence-based therapies with a holistic perspective to support each person’s unique healing journey.

Final Thoughts on Trauma Recovery

Healing from trauma is a personal journey that unfolds over time. While the process may feel overwhelming, understanding the stages of recovery and accessing the right support can make healing possible. With professional guidance, self-care, and a compassionate approach, it is possible to move forward and reclaim a fulfilling life.

References

• Courtois, C. A., & Ford, J. D. (2013). Treatment of Complex Trauma: A Sequenced, Relationship-Based Approach. Guilford Press.

• Fisher, J. (2022). Healing the Fragmented Selves of Trauma Survivors: Overcoming Internal Self-Alienation. Routledge.

• Herman, J. L. (1992). Trauma and Recovery: The Aftermath of Violence – From Domestic Abuse to Political Terror. Basic Books.

• Ogden, P., & Fisher, J. (2015). Sensorimotor Psychotherapy: Interventions for Trauma and Attachment. Norton.

• Porges, S. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton.

• Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.