Steps to Take to Heal from Childhood Trauma

Childhood trauma is an emotional wound that many carry into adulthood. For some, the pain feels persistent, raising questions like, “Can you ever heal from childhood trauma?” or “How do I start healing from childhood trauma?” The healing process may seem overwhelming, but with the right guidance, it is possible. 

In this article, we’ll explore steps you can take to begin the healing journey.

How to Know if You Are Experiencing Childhood Trauma

Childhood trauma can take many forms, and its effects can linger long into adult life, shaping how you see yourself and interact with the world. It's important to remember that trauma is not something you "should have" dealt with by now, and it is never too late to start the healing process. If you are struggling with difficult emotions, please know you are not alone, and what you're feeling is valid.

Trauma can manifest in different ways, and it may not always be immediately clear that what you experienced as a child is still affecting you today. 

Emotional symptoms might feel like waves of anxiety or depression that come unexpectedly, or you may find yourself constantly on edge, waiting for something to go wrong. It’s common to experience emotional numbness or feel disconnected from those around you, as if you’re just going through the motions. These reactions are your mind’s way of trying to protect you, but they can leave you feeling isolated.

Physically, trauma can sit in the body for years, resulting in chronic tension, headaches, or unexplained pain. You might notice that in stressful moments, your heart races or your stomach churns, even when there seems to be no immediate cause. Your body has learned to associate certain feelings or situations with danger, and it is doing its best to keep you safe - though it might feel overwhelming at times.

Perhaps the most challenging aspect of unresolved childhood trauma in adults is how it affects our sense of self and relationships with others. You may have trouble forming close connections or trusting people, worried that they might let you down or hurt you. Or you might feel overly dependent on others, afraid of being left alone. These behaviours are your mind’s way of responding to the hurt from the past, and recognising them is the first step toward healing.

If any of this resonates with you, take comfort in knowing that these responses are common. The effects of childhood trauma do not mean you are broken or beyond repair. In fact, acknowledging these patterns is the first and most important step toward healing.

It Is Possible to Recover from Childhood Trauma: Here Are Some Steps to Take

Healing from childhood trauma is a gradual process, but it is entirely possible. Below, I break down actionable steps you can take to embark on the journey to overcome childhood trauma.

1. Identify Your Trauma

Understanding where your trauma comes from is the foundation of your healing. This process can be gentle and compassionate - there’s no need to rush or pressure yourself to remember everything at once. 

Working with a therapist can provide a safe space to explore your memories. Sometimes, memories are buried deep within, and it’s okay if they take time to surface. 

Reflect on how your childhood environment shaped your emotional and psychological wellbeing. Were there experiences that left you feeling scared, unsupported, or unloved? These reflections, although painful, can begin to unlock the patterns that may still be affecting you.

If journaling feels safe for you, try to write about your feelings and memories without judgment. This is about understanding, not blaming. Remember, you are doing this to care for yourself, and each step forward, however small, is progress.

2. Release Trauma from Your Body

Trauma doesn’t just live in your mind - it’s often stored in your body. You may feel this as tightness in your chest, tension in your muscles, or unexplained fatigue. This is your body’s way of holding onto emotions that haven’t yet been fully processed. 

The good news is that your body also holds the key to releasing that pain. Practices like yoga, somatic experiencing or meditation can help you reconnect with your body in a safe and nurturing way.

One helpful practice is grounding, where you focus on the present moment using your senses. For example, you might name five things you can see, four you can touch, and so on. This exercise can help bring you back to the present, especially if you feel overwhelmed by painful memories. 

Slowly, you can begin to release the tension your body has been holding onto for so long, providing you with a greater sense of ease and peace.

3. Practice Self-Compassion

Self-compassion is one of the most powerful tools in your healing journey. Trauma often leaves behind feelings of shame or guilt, convincing us that we are somehow at fault for the things that happened to us. But this is not the truth. 

Practising self-compassion means treating yourself with the same kindness and understanding that you would offer to a close friend. It’s about reminding yourself that what happened was not your fault and that you deserve love, care and healing.

Start by noticing when you are being hard on yourself. Maybe you catch yourself thinking, “I should be over this by now,” or “Why can’t I just let it go?” When these thoughts arise, pause, and remind yourself that healing takes time and that you are doing the best you can. Over time, these small acts of kindness toward yourself can create profound shifts in how you feel.

4. Challenge Negative Childhood Messages

The messages we receive as children can stay with us for a lifetime, influencing how we see ourselves and the world. You might have internalised beliefs like “I’m not good enough” or “I don’t deserve to be happy.” These beliefs are not your fault, but they are also not true. 

One powerful step in healing is to begin questioning these messages. Do they reflect who you truly are today? Do they align with what you want to believe about yourself?

You don’t have to accept every thought that comes into your mind as fact. Cognitive-behavioural therapy (CBT) is a useful tool for identifying and challenging these negative thoughts. 

As you begin to replace them with more compassionate, affirming beliefs, you will start to reshape how you see yourself. This process takes time, but with patience, it can transform your internal dialogue into one that is supportive and empowering.

5. Identify Triggers and Learn to Manage Them

Trauma often leaves us with triggers - situations, smells or sounds that remind us of the past and cause intense emotional reactions. It can feel frustrating to be triggered by things that seem harmless to others, but understanding your triggers is key to healing. 

When you know what sets off these intense feelings, you can begin to work on managing your response, rather than feeling overwhelmed by it.

Start by noticing patterns: what situations make you feel unsafe or anxious? 

Once you’ve identified these triggers, try to create a “toolbox” of coping strategies. This might include deep breathing, mindfulness practices or even taking a step back from the situation until you feel more grounded. 

Working with a counsellor can also help you develop a personalised plan to navigate these moments with greater ease.

6. Engage in Joyful Activities

Healing isn’t only about working through pain - it’s also about rediscovering joy. Trauma can make it difficult to experience happiness, but engaging in activities that bring you pleasure can help rewire your brain toward positive emotions. 

This doesn’t have to be anything grand. It could be as simple as going for a walk, painting or spending time with a pet. Over time, these moments of joy will start to create new, more positive memories that can help heal the emotional wounds of the past.

Reintroducing joy into your life isn’t just a distraction from pain. It’s an essential part of healing. Each time you engage in something that makes you happy, you are giving your brain and body permission to let go of trauma and make room for new, healthier emotional patterns.

7. Reconnect with Loved Ones and Get Positive Feedback

Healing from trauma doesn’t have to happen in isolation. In fact, reconnecting with people who love and support you is a vital part of your recovery. When we are traumatised, we can sometimes lose sight of our own worth. Hearing what others value about us can help rebuild our sense of self.

Don’t be afraid to reach out to those who care about you. Ask them to share what they appreciate about you or how you’ve impacted their lives. This can offer a new perspective on how others see you and help challenge the negative self-beliefs that trauma often instils.

You might also consider joining a support group. Sharing your experiences with others who have been through similar situations can be incredibly validating. It creates a support system that reminds you that you are not alone and that healing is possible for everyone.

8. Consider Professional Help

Healing from childhood trauma is a big task, and you don’t have to face it by yourself. Working with a counsellor experienced in childhood trauma can make a huge difference in processing difficult emotions. Counselling can help you understand the impact of your trauma, manage painful memories and gradually reduce the emotional intensity associated with past events.

Would You Like to Explore Your Childhood Trauma with Somebody Safe and Experienced?

Embarking on a journey of healing can feel daunting, but you don't have to do it alone. With over 20 years of experience, I provide a safe space to help you explore and resolve childhood trauma. If you would like to discuss how I can support you, please don’t hesitate to send me a message. I offer online and in-person counselling sessions.