Written By: Maxine DeFank, APCC
Healing from childhood trauma can be a daunting effort to pursue. Sharing your most vulnerable memories with a stranger can be considered taboo and feel uncomfortable. Yet, processing traumatic events from childhood with the help of a therapist can allow you to live a fulfilling and meaningful life as an adult. If you are reading this article, you (or a loved one) may be considering seeking treatment to process traumatic lived experiences. Whether from physical, sexual, or emotional abuse, grief and loss, racial trauma, or other sources, healing from childhood trauma is possible. In this blog, we will explore practical tips and strategies to help you to heal from the wounds of the past. From seeking professional support to practicing self-compassion and building a strong support network, these tips aim to empower you on your journey towards healing and resilience. Click here to get started now.
What is Childhood Trauma?
The National Child Traumatic Stress Network (n.d.) defines childhood trauma as “a frightening, dangerous, or violent event that poses a threat to a child’s life or bodily integrity. Witnessing a traumatic event that threatens life or physical security of a loved one can also be traumatic.” Childhood trauma can include the following exposures:
● Physical Abuse
● Sexual Abuse
● Emotional Abuse
● Neglect
● Death of family or friends
● Racial Trauma
● Natural Disasters
● Community Violence
● Life threatening illness or injury
● Military related stressors
Symptoms of Childhood Trauma in Adulthood
Have you ever wondered why you are quick to anger over something seemingly small? Or felt like you’re not good enough to deserve a promotion? Or felt overcome with fear but can’t figure out what is actually scary about the situation? Unprocessed childhood trauma can lead to unpredictable emotional responses which can impact our relationships, career success, and physical well-being. If you believe you or a loved one might be experiencing childhood trauma, below are some symptoms you may relate to:
1. Chronic Anxiety and Depression: Persistent feelings of worry, fear, sadness, or hopelessness that interfere with daily functioning.
2. Difficulty Trusting Others: Challenges in forming and maintaining healthy relationships due to trust issues and fear of betrayal.
3. Emotional Dysregulation: Difficulty managing emotions, leading to mood swings, irritability, or intense emotional reactions.
4. Post-Traumatic Stress Disorder (PTSD): Symptoms such as flashbacks, nightmares, and severe anxiety related to past traumatic events.
5. Self-Destructive Behaviors: Engaging in harmful behaviors such as substance abuse, self-harm, or risky activities as a way to cope with unresolved trauma.
6. Memory Gaps: Difficulty recalling memories from childhood.
7. People Pleasing: Putting the needs of others before your own due to fear of advocating for yourself.
How Does Childhood Trauma Affect Adulthood?
If left unprocessed, childhood trauma impacts the quality of life during adulthood. The impacts of childhood trauma on adults has been studied through research involving the Adverse Childhood Experiences Assessment which consists of nine domains: exposure to domestic violence, neglect, sexual abuse, emotional abuse, poverty, divorce, family members with mental illnesses including substance use disorders, or family members who have been in prison. Research shows that adults with a high score on the ACE assessment face a 20 year decrease in life expectancy (Brown, 2009). Adults with a high ACE score also are 7.4 times as likely to suffer from an alcohol use disorder and are 12.2 times as likely to attempt suicide (Felitti, 1998). Why is this information significant? Children can’t control the situations they are exposed to, but as an adult who has survived childhood trauma, you can take steps to understand your related risks to minimize their impact on your well-being. Other impacts of childhood trauma on adulthood include: difficulty forming and maintaining relationships, difficulty regulating emotions, increased risk for diabetes and heart disease, and difficulty maintaining employment (National Child Traumatic Stress Network, n.d.).
How to Heal from Childhood Trauma
How to heal from childhood trauma is a different journey for everyone but here are 12 ideas to help you make that journey a little easier:
1. Seek Professional Help: Engage with a therapist who specializes in trauma to guide you through the healing process with evidence-based techniques.
2. Practice Self-Compassion: Be kind to yourself and acknowledge that healing takes time and patience. Challenge negative self-talk statements with compassionate statements.
3. Build a Support Network: Surround yourself with supportive friends, family, or support groups who can offer empathy and understanding.
4. Set Boundaries: Learn to set healthy boundaries to protect yourself from further emotional harm.
5. Engage in Mindfulness: Practice mindfulness techniques such as meditation, deep breathing, or yoga to stay grounded and manage stress.
6. Express Yourself Creatively: Use creative outlets like writing, art, music, or dance to express your emotions and process your experiences.
7. Exercise Regularly: Physical activity can help reduce stress and improve your overall well-being.
8. Maintain a Routine: Establishing a daily routine can provide a sense of stability and control.
9. Educate Yourself: Learn about trauma and its effects to better understand your own experiences and reactions.
10.Practice Self-Care: Prioritize activities that promote relaxation and well-being, such as taking baths, reading, or spending time in nature.
11.Develop Coping Strategies: Identify and practice healthy coping mechanisms for dealing with triggers and stress.
12.Celebrate Progress: Recognize and celebrate your achievements, no matter how small, to stay motivated and encouraged on your healing journey.
Therapy for Childhood Trauma - Positive Change Counseling Center
While the journey to heal childhood trauma can feel overwhelming at times, processing these events can lead to living a more fulfilling life. It is possible to identify triggers, learn to manage trauma responses, and process traumatic events in therapy. At Positive Change Counseling Center, we understand the profound impact that childhood trauma can have on your life and we are committed to providing compassionate care to help you navigate the healing process. Click here to see how we can support you on your path to positive change and a brighter future.
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