{"id":68241,"date":"2024-12-11T07:39:18","date_gmt":"2024-12-11T07:39:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=68241"},"modified":"2026-01-12T14:37:31","modified_gmt":"2026-01-12T14:37:31","slug":"trauma-healing","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/","title":{"rendered":"Understanding and Managing Trauma: A Comprehensive Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#What_is_Stress\" >What is Stress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#From_Stress_to_Trauma\" >From Stress to Trauma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#What_Are_the_Ways_of_Healing_Trauma\" >What Are the Ways of Healing Trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#How_Do_I_Know_Im_Suffering_Trauma\" >How Do I Know I\u2019m Suffering Trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#In_What_Part_of_the_Body_Is_Trauma_Stored\" >In What Part of the Body Is Trauma Stored?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#How_Do_You_Heal_from_Trauma\" >How Do You Heal from Trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#What_Are_the_7_Steps_to_Healing_Trauma\" >What Are the 7 Steps to Healing Trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#What_Exercises_Are_Good_for_Trauma_Release\" >What Exercises Are Good for Trauma Release?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#What_Are_the_Physical_Signs_Your_Body_Is_Releasing_Trauma\" >What Are the Physical Signs Your Body Is Releasing Trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#Does_crying_heal_trauma\" >Does crying heal trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#Why_cant_I_manage_my_trauma\" >Why can&#8217;t I manage my trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#Does_rocking_release_trauma\" >Does rocking release trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#How_can_I_speed_up_trauma_recovery\" >How can I speed up trauma recovery?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/10-signs-of-trauma-bonding\/\">Trauma<\/a> is a word that&#8217;s often used casually in everyday conversations, but its true meaning is profound and complex. To fully grasp what trauma is, we first need to understand stress and how our bodies and minds respond to it.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/understandyourfeelings_gif-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_Stress\"><\/span><b>What is Stress?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-to-do-somatic-shaking\/\">Stress<\/a> is the body\u2019s natural response to any demand or challenge (<\/span><a href=\"https:\/\/www.apa.org\/topics\/stress\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It triggers a series of physiological reactions that are designed to help you cope with perceived threats. When you encounter a stressor, your body responds by releasing hormones such as adrenaline and cortisol (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-the-stress-response\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These hormones prepare your body for a &#8220;fight or flight&#8221; response, increasing your heart rate, sharpening your senses, and providing a burst of energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In small doses, stress can be beneficial, helping you stay focused and alert. However, chronic or overwhelming stress can take a toll on your physical and mental health. Prolonged exposure to stress can lead to mental health issues and a weakened immune system.<\/span><\/p>\n<p><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60925\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/12-Signs-of-Childhood-Trauma-in-Adults-1024x576.png\" alt=\"Trauma Healing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/12-Signs-of-Childhood-Trauma-in-Adults.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/12-Signs-of-Childhood-Trauma-in-Adults-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/12-Signs-of-Childhood-Trauma-in-Adults.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/12-Signs-of-Childhood-Trauma-in-Adults-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"From_Stress_to_Trauma\"><\/span><b>From Stress to Trauma<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When someone faces a disturbing or disruptive event, the stress response can become overwhelming, which can lead to trauma (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK207191\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). According to the American Psychological Association, \u201c<\/span><span style=\"font-weight: 400;\">Trauma is an emotional response to a terrible event like an accident, crime, natural disaster, physical or emotional abuse, neglect, experiencing or witnessing violence, death of a loved one, war, and more\u201d (<\/span><a href=\"https:\/\/www.apa.org\/topics\/trauma\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s not just the event itself that causes trauma, but also how the individual perceives and processes the experience. Traumatic stress is the intense stress response that occurs after experiencing a distressing event, which can evolve into post-traumatic stress disorder (PTSD), where the stress response is prolonged and significantly impacts daily functioning (<\/span><a href=\"https:\/\/www.apa.org\/topics\/trauma\/stress\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To understand why some stressful events lead to <a href=\"https:\/\/betterme.world\/articles\/attachment-trauma\/\">trauma<\/a>, we can look at the appraisal theory. This psychological theory suggests that our emotional responses are determined by how we evaluate or appraise events (<\/span><a href=\"https:\/\/psycnet.apa.org\/record\/1999-04021-030\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). According to this theory, the same event can be perceived differently by different people, which can lead to varied emotional outcomes.<\/span><\/p>\n<p><strong>If you wish to reach into the deep crevices of your mind, take yourself out of the mental loop, regain balance, infuse yourself with optimism, and cultivate compassion &#8211; <a class=\"in-cell-link\" href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\" target=\"_blank\" rel=\"noopener\">BetterMe: Meditation &amp; Sleep <\/a>app is exactly what you need!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a breakdown of how appraisal theory works:<\/span><\/p>\n<ol>\n<li><b>Primary Appraisal:<\/b><span style=\"font-weight: 400;\"> This is the initial evaluation of the event. We assess whether the event is irrelevant, benign-positive, or stressful. If it\u2019s deemed stressful, we further evaluate it as a harm\/loss, threat, or challenge.<\/span><\/li>\n<li><b>Secondary Appraisal: <\/b><span style=\"font-weight: 400;\">This involves evaluating our ability to cope with the event. We consider the resources we have to manage the situation, including our personal strengths, social support, and coping strategies.<\/span><\/li>\n<li><b>Emotional Response: <\/b><span style=\"font-weight: 400;\">Based on our appraisal, we experience an emotional reaction. If we perceive the event to be overwhelming and beyond our coping abilities, this can lead to feelings of helplessness, fear, and distress, which are hallmarks of trauma.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When an event is appraised as highly threatening and beyond our ability to cope, the intense stress response can leave a lasting imprint on our nervous systems. This can manifest in various ways, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intrusive Memories:<\/b><span style=\"font-weight: 400;\"> Flashbacks or nightmares related to the traumatic event<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoidance: <\/b><span style=\"font-weight: 400;\">Steering clear of reminders of the trauma<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Negative Changes in Thoughts and Mood:<\/b><span style=\"font-weight: 400;\"> Persistent negative beliefs and emotions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hyperarousal: <\/b><span style=\"font-weight: 400;\">Increased worry and a heightened startle response<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Understanding the appraisal process helps us recognize that trauma isn\u2019t just about the event but also about how we interpret and respond to it. Healing from trauma often involves reappraising the traumatic event in a way that reduces its emotional impact. This can be achieved through various therapeutic approaches, such as cognitive-behavioral therapy (CBT), which helps individuals reframe negative thought patterns, or somatic experiencing (SE) (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/20008198.2021.1929023\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), which focuses on releasing stored tension in the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By recognizing the role of stress and appraisal in trauma, we can approach healing with greater empathy and effectiveness, acknowledging that each person&#8217;s experience and response to trauma is unique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s explore the various ways to heal trauma and answer some common questions you may have.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/somatic-healing-exercises-2\/\">Somatic Healing Exercises: Finding Inner Peace<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Ways_of_Healing_Trauma\"><\/span><b>What Are the Ways of Healing Trauma?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not everyone requires treatment after experiencing disturbing events, as most people recover in their own time. However, there are effective ways to cope with and treat the effects of trauma. One of them is therapy, which involves talking to a mental health professional, such as a psychologist or counselor. This approach can help process traumatic experiences. For example, <a href=\"https:\/\/betterme.world\/articles\/types-of-somatic-therapy\/\">somatic experiencing (SE) therapy<\/a> focuses on the body\u2019s response to trauma, helping to release stored tension and promote healing. Eye movement desensitization and reprocessing (EMDR) is also particularly effective (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1162908812000758\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60904\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult-1024x576.png\" alt=\"Trauma Healing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-to-Cope-with-Childhood-Trauma-as-an-Adult-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few effective practices you can incorporate in addition to therapy:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Somatic Techniques<\/b><span style=\"font-weight: 400;\">: Practicing mindfulness can help ground you in the present moment, reducing signs of trauma and worry and improving emotional regulation (<\/span><a href=\"https:\/\/search.proquest.com\/openview\/293086fcf9bbc7e3c22ddc770ebabc40\/1?pq-origsite=gscholar&amp;cbl=18750&amp;diss=y\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Grounding exercises and body scans are particularly helpful.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise<\/b><span style=\"font-weight: 400;\">: Physical activities, such as yoga, tai chi, or even regular cardio, can release endorphins and reduce stress (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/0163278713494774\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/15299732.2020.1760167\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Creative Expression<\/b><span style=\"font-weight: 400;\">: Art, music, or writing can be therapeutic, allowing you to express emotions that you may find difficult to verbalize (<\/span><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=muwPBQAAQBAJ&amp;oi=fnd&amp;pg=PA3&amp;dq=creative+arts+and+trauma&amp;ots=1tA7sHFAh2&amp;sig=pHI_gQpwbzL_Yj6xGA4end7js9c\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Know_Im_Suffering_Trauma\"><\/span><b>How Do I Know I\u2019m Suffering Trauma?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Recognizing trauma is the first step toward healing. If you have feelings of distress and if this distress is interfering with your relationships, work, or daily functioning, you may have acute issues. In such situations, it\u2019s recommended to consult a mental health professional. Initial reactions can include exhaustion, confusion, sadness, agitation, numbness, dissociation, physical arousal, and blunted affect (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK207191\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). More severe responses may manifest as continuous distress without periods of calm, severe dissociation, and intense intrusive recollections despite being in a safe environment. Delayed responses can include persistent fatigue, sleep issues or nightmares, fear of recurrence, distress focused on flashbacks, and avoidance of emotions, sensations, or activities associated with the trauma. Common signs of trauma often involve:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intrusive thoughts or flashbacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoidance of places or activities that remind you of the trauma<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Negative changes in mood or thought patterns<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hyperarousal (e.g. being easily startled or feeling &#8220;on edge&#8221;)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress-related physical signs such as headaches, stomachaches, or unexplained pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strained interpersonal relationships<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re experiencing these signs and they\u2019re affecting your daily life, consider reaching out to a mental health professional for guidance.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"In_What_Part_of_the_Body_Is_Trauma_Stored\"><\/span><b>In What Part of the Body Is Trauma Stored?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Trauma can be stored in the body and manifest as chronic pain, tension, or discomfort. The term &#8220;psychosomatic&#8221; describes physical signs that arise from or are influenced by emotional and psychological factors rather than direct physical causes (<\/span><a href=\"https:\/\/karger.com\/pps\/article\/69\/4\/184\/281884\/Psychosomatic-Medicine-Emerging-Trends-and\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). For example, stress or worry can lead to headaches, stomach aches, or other physical ailments. When trauma is unresolved, this can translate into physical discomfort or pain in specific areas of the body, reflecting a psychosomatic response where emotional distress has tangible physical effects. For example, trauma that is stored in the hips may cause persistent stiffness or pain, while tension in the shoulders can result in chronic discomfort. The neck is another common area of tension and this may exhibit discomfort and stiffness related to emotional stress or unresolved trauma.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic therapies and body-focused exercises play crucial roles in addressing these psychosomatic manifestations of trauma. By focusing on the connection between mind and body, these approaches help release physical tension and promote overall healing.<\/span><\/p>\n<p><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61346\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-1024x576.png\" alt=\"Trauma Healing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/how-to-heal-childhood-trauma-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Heal_from_Trauma\"><\/span><b>How Do You Heal from Trauma?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Healing from trauma involves several important steps:<\/span><\/p>\n<p><b>Acknowledgment:<\/b><span style=\"font-weight: 400;\"> The first step is recognizing that you\u2019ve experienced a traumatic event and acknowledging its impact on your life. Understanding how the aftermath of this experience overwhelmed you is crucial for moving forward.<\/span><\/p>\n<p><b>Seeking Help: <\/b><span style=\"font-weight: 400;\">Professional guidance from therapists or support groups can provide structured and effective healing. Mental health professionals can offer tools and strategies such as somatic experiencing (SE) therapy to help you process and work through the trauma.<\/span><\/p>\n<p><b>Self-Care:<\/b><span style=\"font-weight: 400;\"> Engaging in activities that nurture both your body and mind is essential. This includes maintaining proper nutrition, getting adequate sleep, and practicing relaxation techniques to support your overall well-being.<\/span><\/p>\n<p><b>Building a Support System:<\/b><span style=\"font-weight: 400;\"> Connecting with friends, family, or support groups can provide the necessary emotional backing to heal. Lean on loved ones by discussing your experiences and feelings if you feel ready. You may also ask them to help with household tasks or other obligations to reduce daily stress. Remember, support from others can be a powerful aid in your recovery.<\/span><\/p>\n<p><b>Patience:<\/b><span style=\"font-weight: 400;\"> Healing takes time and it&#8217;s normal to want to avoid thinking about the traumatic event. However, excessive avoidance, such as isolating yourself, sleeping excessively, or using substances to escape reminders, can hinder your progress. Gradually reintroduce yourself to normal routines and activities. Be patient with yourself, and use support from loved ones or a mental health professional to help you transition back into everyday life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following these steps, you can create a supportive framework for healing and start to address the effects of trauma on your life.<\/span><\/p>\n<p><strong>If you\u2019ve dipped your toes in meditation before but couldn\u2019t sit through a session because of all the thoughts buzzing in your head, impulses snatching away control or all the overwhelming feelings that start bubbling up the minute you sink into the silence, it\u2019s only because you didn\u2019t have the right guidance. <a class=\"in-cell-link\" href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\" target=\"_blank\" rel=\"noopener\">Start using BetterMe: Meditation &amp; Sleep app<\/a> and watch your life transform!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_7_Steps_to_Healing_Trauma\"><\/span><b>What Are the 7 Steps to Healing Trauma?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Safety<\/b><span style=\"font-weight: 400;\">: Establishing a sense of safety in your environment and relationships<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stabilization<\/b><span style=\"font-weight: 400;\">: Developing coping strategies to manage distressing signs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remembering and Mourning<\/b><span style=\"font-weight: 400;\">: Processing and making sense of traumatic memories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reconnection<\/b><span style=\"font-weight: 400;\">: Rebuilding connections between yourself and others<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Empowerment<\/b><span style=\"font-weight: 400;\">: Regaining control and confidence in your life<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Self-Compassion<\/b><span style=\"font-weight: 400;\">: Being kind to yourself and acknowledging your progress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Integration<\/b><span style=\"font-weight: 400;\">: Incorporating the trauma into your life story in a way that fosters growth<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Are_Good_for_Trauma_Release\"><\/span><b>What Exercises Are Good for Trauma Release?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some exercises to help manage and alleviate trauma signs:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathing Exercises:<\/b><span style=\"font-weight: 400;\"> Techniques such as diaphragmatic breathing use deep, abdominal breaths to calm the nervous system and reduce stress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Muscle Relaxation: <\/b><span style=\"font-weight: 400;\">This involves tensing and then relaxing muscle groups to release physical tension and promote relaxation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Somatic Yoga:<\/b><span style=\"font-weight: 400;\"> Combines gentle movements and mindfulness to release stored trauma and enhance body awareness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Trauma Release Exercises (TRE):<\/b><span style=\"font-weight: 400;\"> A series of exercises that induce a natural shaking response to release deep muscular stress and tension (<\/span><a href=\"https:\/\/traumaprevention.com\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grounding Techniques: <\/b><span style=\"font-weight: 400;\">Helps anchor you in the present moment by focusing on sensory experiences, which reduces dissociation and worry.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/10-somatic-exercises-to-release-stress-in-the-body\/\">10 Somatic Exercises to Release Stress in the Body<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Physical_Signs_Your_Body_Is_Releasing_Trauma\"><\/span><b>What Are the Physical Signs Your Body Is Releasing Trauma?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Shaking or Trembling<\/b><span style=\"font-weight: 400;\">: A natural response to release tension<\/span><\/p>\n<p><b>Crying or Laughter<\/b><span style=\"font-weight: 400;\">: Emotional release is a sign of healing<\/span><\/p>\n<p><b>Yawning or Deep Sighs<\/b><span style=\"font-weight: 400;\">: They indicate a shift toward relaxation<\/span><\/p>\n<p><b>Changes in Breath Patterns<\/b><span style=\"font-weight: 400;\">: Moving from shallow to deeper, more relaxed breathing<\/span><\/p>\n<p><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-59478\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/healing-childhood-trauma-1024x576.png\" alt=\"Trauma Healing\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/healing-childhood-trauma.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/healing-childhood-trauma-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/healing-childhood-trauma.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/12\/healing-childhood-trauma-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_crying_heal_trauma\"><\/span><strong>Does crying heal trauma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Crying can be a powerful release mechanism that helps process and let go of pent-up emotions.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_cant_I_manage_my_trauma\"><\/span><strong>Why can&#8217;t I manage my trauma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Healing is a journey that varies for everyone. If you feel stuck, it may be beneficial to explore different therapeutic approaches or seek support from a mental health professional<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_rocking_release_trauma\"><\/span><strong>Does rocking release trauma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Rocking can be soothing and help with self-regulation, particularly for those who find comfort in rhythmic movements<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_speed_up_trauma_recovery\"><\/span><strong>How can I speed up trauma recovery?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Patience is the key, but you can aid recovery by maintaining a healthy lifestyle, seeking professional help, staying connected with supportive people, and practicing regular self-care.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Managing trauma is a courageous journey that requires time, support, and self-compassion. By exploring different methods and being open to seeking help, you can move toward a life of renewed peace and wholeness.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/understandyourfeelings_gif-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trauma is a word that&#8217;s often used casually in everyday conversations, but its true meaning is profound and complex. To fully grasp what trauma is, we first need to understand stress and how our bodies and minds respond to it.\u00a0 What is Stress? Stress is the body\u2019s natural response to any demand or challenge (1). [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":68242,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[132,225],"tags":[],"coauthors":[45],"class_list":["post-68241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health","category-trauma"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Understanding and Managing Trauma: A Comprehensive Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for ways to practice\u2605 TRAUMA HEALING \u27a4 in your life? Check out this article to learn how to identify trauma and the different ways to help you heal.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Understanding and Managing Trauma: A Comprehensive Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"Are you looking for ways to practice\u2605 TRAUMA HEALING \u27a4 in your life? Check out this article to learn how to identify trauma and the different ways to help you heal.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-12T14:37:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4383-trauma-healing-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Understanding and Managing Trauma: A Comprehensive Guide (2026)\",\"dateModified\":\"2026-01-12T14:37:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/\"},\"wordCount\":1880,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4383-trauma-healing.png\",\"articleSection\":[\"Mental Health\",\"Trauma\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/10-signs-of-trauma-bonding\/\\\">Trauma<\/a> is a word that's often used casually in everyday conversations, but its true meaning is profound and complex. To fully grasp what trauma is, we first need to understand stress and how our bodies and minds respond to it.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is Stress?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/how-to-do-somatic-shaking\/\\\">Stress<\/a> is the body\u2019s natural response to any demand or challenge (<\/span><a href=\\\"https:\/\/www.apa.org\/topics\/stress\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It triggers a series of physiological reactions that are designed to help you cope with perceived threats. When you encounter a stressor, your body responds by releasing hormones such as adrenaline and cortisol (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-the-stress-response\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). These hormones prepare your body for a \\\"fight or flight\\\" response, increasing your heart rate, sharpening your senses, and providing a burst of energy.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In small doses, stress can be beneficial, helping you stay focused and alert. However, chronic or overwhelming stress can take a toll on your physical and mental health. 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Check out this article to learn how to identify trauma and the different ways to help you heal.","og_url":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-01-12T14:37:31+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4383-trauma-healing-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Understanding and Managing Trauma: A Comprehensive Guide (2026)","dateModified":"2026-01-12T14:37:31+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/"},"wordCount":1880,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4383-trauma-healing.png","articleSection":["Mental Health","Trauma"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/10-signs-of-trauma-bonding\/\">Trauma<\/a> is a word that's often used casually in everyday conversations, but its true meaning is profound and complex. To fully grasp what trauma is, we first need to understand stress and how our bodies and minds respond to it.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What is Stress?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-to-do-somatic-shaking\/\">Stress<\/a> is the body\u2019s natural response to any demand or challenge (<\/span><a href=\"https:\/\/www.apa.org\/topics\/stress\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). It triggers a series of physiological reactions that are designed to help you cope with perceived threats. When you encounter a stressor, your body responds by releasing hormones such as adrenaline and cortisol (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/understanding-the-stress-response\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These hormones prepare your body for a \"fight or flight\" response, increasing your heart rate, sharpening your senses, and providing a burst of energy.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In small doses, stress can be beneficial, helping you stay focused and alert. However, chronic or overwhelming stress can take a toll on your physical and mental health. Prolonged exposure to stress can lead to mental health issues and a weakened immune system.<\/span>\r\n\r\n<a href=\"https:\/\/mind.betterme.world\/en\/first-page-generated?flow=1916&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Trauma_Healing\"><img class=\"aligncenter size-large wp-image-60925\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/12-Signs-of-Childhood-Trauma-in-Adults-1024x576.png\" alt=\"Trauma Healing\" width=\"770\" height=\"433\" \/><\/a>\r\n<h2 style=\"text-align: center; ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/","url":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/","name":"Understanding and Managing Trauma: A Comprehensive Guide (2026) - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/trauma-healing\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4383-trauma-healing.png","dateModified":"2026-01-12T14:37:31+00:00","description":"Are you looking for ways to practice\u2605 TRAUMA HEALING \u27a4 in your life? 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