Written by: Rebecca Boon, LCSW
Research shows that many forms of childhood trauma can leave deep emotional scars
that impact various aspects of an adult's life, including physical health, mental health and relationships. In this blog, we'll explore 12 strategies for adults seeking to overcome challenges that may be linked to experiencing trauma in childhood. By addressing these issues with self-compassion and the right support, adults can begin the journey toward healing to gain a greater sense of peace and confidence in navigating day to day stressors. Click here to learn more, now.
What is Childhood Trauma?
Childhood trauma refers to deeply distressing or disturbing experiences that occur during a person’s formative years, significantly impacting their emotional and psychological development. This trauma can stem from various sources, including physical, emotional, or sexual abuse, neglect, exposure to domestic violence, or the loss of a caregiver. These early adverse experiences can disrupt a child’s sense of safety and stability, leading to unhelpful thoughts, feelings and behavior patterns that may persist into, or begin during, adulthood. These unhelpful patterns can consequently affect mental health, physical health, self-esteem and relationships, but they CAN be changed with evidence-based interventions and support—several of which are listed below!
Here are 12 tips for overcoming childhood trauma as an adult:
1. Seek Therapy: Engaging in individual therapy with a trained mental health professional can provide a safe space to explore and process traumatic experiences, develop coping strategies, and work towards healing.
2. Practice Self-Compassion: Be kind to yourself, encourage yourself the way you would encourage someone you love and recognize that healing takes time. Avoid self-blame and acknowledge your courage in facing and addressing your trauma.
3. Build a Support Network: Surround yourself with supportive and understanding friends, family, or support groups who can offer empathy and encouragement, without judgment, as you navigate your healing journey.
4. Establish Healthy Boundaries: Practice identifying what makes you feel safe and supported in relationships and what does not, so that you can more confidently communicate your needs, expectations and boundaries in relationships and social settings.
5. Implement Grounding Skills: Research shows that practicing grounding skills, such as 5-7-8 breathing, shifting your focus to your senses, and progressive muscle relaxation, can help lower stress and overwhelm in the moment, as well as help to expand one’s ability to tolerate stress overtime, even when practiced for just five minutes a day!
6. Engage in Self-Care: Prioritize nourishing self-care activities to invest in your overall health, such as exercise, yoga, eating balanced meals, and allowing for adequate rest.
7. Reflect and Journal: Keep a journal to identify and process your emotions, identify what you are grateful for or to track daily experiences, triggers and reactions
8. Challenge Negative Beliefs: Identify negative beliefs about yourself, such as ‘’I’m not good enough” or “I'm a failure,” so that you can challenge unhelpful thought patterns that make it more difficult to respond to stress and triggers.
9. Pursue Personal Growth: Engage in activities or hobbies that are meaningful to you to allow for growth, personal development and an enhanced sense of purpose and fulfillment.
10. Learn to Manage Triggers: Identify and understand your trauma triggers and develop strategies to manage or minimize their impact on your daily life.
11. Practice Forgiveness: Work towards forgiving yourself and others involved in your trauma, not to condone their actions, but to release the resentment and anger that may be exacerbating emotional pain or physical symptoms.
12. Seek Education and Resources: Educate yourself about trauma and its effects to better understand your experiences and discover additional resources and strategies for healing.
Choosing to work with Positive Change Counseling Center to focus on childhood trauma can provide you with a compassionate and safe environment to allow for healing. Our dedicated team of therapists understands the profound impact of childhood trauma and is committed to providing tailored, evidence-based approaches to address your unique needs. At Positive Change Counseling Center, we offer a non-judgmental and supportive environment where you can explore your past, develop effective coping strategies, and feel heard and seen. By partnering with us, you’re taking a crucial step toward reclaiming your well-being and unlocking the potential for a more fulfilling and empowered life. Let us help you transform your past and embrace a brighter tomorrow. Click here to get started, today!
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