4 Steps to Help You Move Beyond Trauma

Posted On September 22, 2017


by Nancy Wunderlich

4 Steps to Help You Move Beyond Trauma

by | Sep 22, 2017 | Self-Help Toolkit

Traumatic experiences are a part of life’s unpredictable journey, ranging from childhood to adulthood. Defined as “deeply distressing or disturbing experiences,” trauma has the power to alter our lives in profound and often negative ways. These experiences can encompass a wide spectrum, from emotional or physical abuse to the loss of a loved one or exposure to natural disasters. Regardless of the form it takes, trauma can leave lasting scars on our emotional well-being.

At some point, most of us will encounter a traumatic event. Even what may seem like minor incidents can have a significant impact. The way we react to trauma is highly individual, and there is no universal response. However, there are constructive steps we can take to facilitate our journey toward healing and recovery.

1. Acknowledge the Trauma and Embrace Your Feelings

Following a traumatic experience, it’s common to enter a state of denial. This coping mechanism often arises from a desire to avoid confronting the painful aftermath and memories. While this inclination is understandable, it’s crucial to recognize that trauma cannot be wished away. Ignoring it only prolongs the healing process.

As a survivor of trauma, you may grapple with feelings of shame, guilt, depression, sadness, fear, and anxiety. It’s essential to remember that these emotions, though challenging, are not inherently “bad.” They are natural responses to an unnatural event. Self-compassion is key during this recovery journey. Allow yourself the time and space to heal, just as you would give a broken leg time to mend.

2. Connect with Others

Isolation often becomes a tempting refuge when negative emotions overwhelm us. However, there is truth in the saying “you’re as sick as your secrets.” While discussing trauma can be incredibly difficult, sharing your experience is a pivotal step in the healing process. Reach out to trustworthy friends or family members who can provide support and understanding. My proprietary blend of counseling, can also offer invaluable guidance.

If you’re not yet ready to verbalize your trauma, consider expressing your feelings through writing or art. Journaling and creative outlets provide healthy avenues for releasing pent-up emotions, preventing them from festering and causing further distress. It’s important to resist the urge to turn to negative coping mechanisms, such as excessive drinking or disordered eating, as a means of escaping your feelings. Instead, opt for healthier coping strategies.

3. Resume Your Routine

Trauma often triggers feelings of depression and anxiety, which can lead to both isolation and a withdrawal from life’s activities. To counteract these emotions, challenge yourself to rediscover the things you once loved. Engage in small, manageable activities like taking leisurely walks or savoring a cup of coffee at your favorite local café. These seemingly minor steps can pave the way for your ability to handle more significant challenges.

4. Seek Professional Help

Professional counseling provides a safe and supportive environment for addressing your trauma. It empowers you to explore your experiences and emotions while guiding you toward healing. During therapy, you can examine the traumatic event without self-blame, often a common reaction among survivors. Together, I canhelp you  break down the stigma surrounding trauma and rebuild your self-confidence.

Therapy not only aids in healing your relationship with yourself but also helps reframe your perspective on the traumatic experience. You may discover that your journey leads to a deeper sense of life’s meaning, ultimately finding purpose in your struggles. If you’re considering therapy, reach out to schedule an appointment with me and begin your path to recovery.


Trauma can be a life-altering experience, but it doesn’t have to define your future. By acknowledging your trauma, embracing your emotions, seeking connection, resuming your routine, and seeking professional help, you can embark on a journey of healing and transformation. Remember that healing takes time and self-compassion, and you deserve every moment of it.

If you’re ready to start your journey towards healing, don’t hesitate to reach out to me. You’re not alone on this path, and there is hope for a brighter, more fulfilling future.

Written by: Nancy Wunderlich

Nancy received her Bachelor’s Degree in Psychology at DePaul University in Chicago, IL. She was instinctively drawn to advanced studies in Transpersonal Psychology, the power of intentional thought, shamanism, experiential process work, and the psychology of emotional intelligence.

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