Healing from trauma
How to heal from trauma, understand trauma responses and cope with post-traumatic stress disorder (PTSD) symptoms. Learn which self-help techniques, grounding tools and guided meditations can help with trauma recovery.
Understanding trauma and its effects
The UK Trauma Council defines trauma as being caused by ‘a distressing event or events that are so extreme or intense that they overwhelm a person’s ability to cope, resulting in lasting negative impact’.
When we experience trauma, our nervous system plays a key role in how we respond and recover. Our nervous system has two main parts that help us manage threat and safety.
1. The sympathetic nervous system activates our ‘fight, flight, freeze, fawn’ response. This is the body’s instinctive way of protecting us in danger, helping us to run, defend ourselves or shut down if escape isn’t possible
2. The parasympathetic nervous system supports ‘rest and recovery’. It helps the body return to calm once we’re safe again, allowing us to think clearly, digest properly and begin to heal
After trauma, the brain can struggle to recognise that the danger has passed. Everyday stressors such as a loud noise or a raised voice can trigger the same survival response (fight, flight, freeze, fawn). Both your mind and body can be affected and you may notice symptoms like:
● Racing heart or shallow breathing
● Feeling tense, jumpy or on edge
● Flashbacks or emotional numbness
● Trouble concentrating or sleeping
● Nausea or pain
Trauma reactions like this are one of the ways our brains protect us. They are normal signs of a nervous system that’s still on high alert.
What healing from trauma really means
Not everyone who experiences trauma will react in the same way. Healing from trauma will be different for everyone. It’s not about ‘getting over it’ or forgetting what happened. Learning how to heal from trauma is about feeling safe, present and in control again.
In practice, healing from trauma means reconnecting with yourself physically, mentally and emotionally. It’s a way of moving out of ‘fight, flight, freeze, fawn’ responses and into ‘rest and recovery’. In order to do this, you will need to develop:
- Self-awareness - this means noticing your thoughts, feelings, emotions and bodily sensations as they are happening to you, without judgement
- Acceptance - this is about acknowledging what happened and how it has affected you
- Reconnection - in other words, rebuilding trust in your body, your emotions and in relationships with friends, family and loved ones
Healing isn’t linear and you’ll experience some good days along with some setbacks. Even if progress feels slow, recovery is possible. Try to be patient, stay hopeful and practise plenty of self-compassion.
How to cope with trauma and PTSD symptoms
It’s possible to manage trauma symptoms even if they sometimes feel overwhelming. Coping doesn’t mean avoiding emotions. Coping is about finding ways to stay grounded and calm, even when difficult feelings or memories arise.
Trauma and PTSD can affect both the mind and body. You may experience flashbacks, nightmares, intrusive thoughts, anxiety, emotional numbness or hypervigilance. These reactions are the body’s natural way of trying to stay safe after something distressing has happened.
Gentle ways to support yourself when symptoms appear include:
- Grounding techniques: Focus on your senses to help bring yourself back to the present. Notice what you can see, hear, touch, taste and smell around you
- Breathing exercises: Slow, steady breathing or box breathing can help regulate your nervous system and reduce feelings of panic
- Journaling: Writing down your thoughts and emotions can bring clarity and release
- Movement: Gentle exercise, stretching or walking can help release stored tension and reconnect you with your body
- Mindfulness: Simple mindfulness practices and guided meditations can help you observe thoughts and sensations without judgement, reducing distress over time
You can follow along with our guided trauma meditation video below to help your nervous system settle and feel safe again.
Follow along with this guided meditation
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Remember to treat yourself with compassion. Healing takes time, and there’s no right or wrong way to recover. Try to speak to yourself as you would to someone you care about, with patience and understanding rather than self-blame.
You may also wish to explore trauma meditation as a form of self-care. This gentle practice focuses on calming the nervous system and helping your body and mind feel safe again.
Using trauma meditation to find calm
Unlike general mindfulness, trauma-focused meditation is designed specifically to help people who’ve experienced distressing events to reconnect with the present in a safe and contained way.
This ‘safe place’ meditation guides you to imagine a soothing environment where you feel secure and at ease. It’s a simple exercise that can help calm the body’s stress response, reduce hyperarousal and gently restore balance to the nervous system, all of which are important steps in trauma recovery.
Try it as part of your self-care routine, practising it whenever you feel unsettled, anxious or disconnected.
Here are a few tips for using trauma meditation effectively:
- Find a quiet space where you won’t be disturbed
- Sit or lie down in a comfortable position
- If visualising a scene feels difficult, focus on sensory details. Imagine what you might see, hear or feel in your peaceful place
- If at any point the meditation feels overwhelming, pause and return when you feel ready
Trauma meditation isn’t about revisiting painful memories. It’s about creating a sense of safety and teaching your mind and body that calm is possible again.
Rebuilding safety and self-trust
Healing from trauma takes time. One of the most important parts of recovery is learning to feel safe again, both in your surroundings and within yourself.
Rebuilding safety and self-trust happens gradually. It might mean:
- Taking small steps towards reconnecting with people or activities that bring comfort
- Listening to your body’s signals and responding with care
- Recognising progress, no matter how small, such as feeling calm for a few moments, sleeping better or being less affected by reminders
Setbacks are a normal part of recovery and don’t erase your progress. Healing isn’t a straight line - it’s about building resilience and confidence over time.
Keep practising grounding techniques, self-compassion and relaxation exercises (such as trauma meditation) to continue your healing, maintain stability and support your wellbeing as you heal.
When to consider trauma therapy
While self-help strategies can be very effective, some people need extra support to process trauma safely. This is common and not a sign of weakness.
Sufferers of complex post traumatic stress disorder (CPTSD) are particularly likely to benefit from trauma therapy as CPTSD is typically associated with prolonged and repeated trauma.
Trauma therapy offers a structured, guided space where trained professionals help you work through distressing memories at a manageable pace.
Eye movement desensitisation and reprocessing (EMDR), cognitive behavioural therapy (CBT) and talking therapies are all evidence-based treatments that focus on helping rebuild a sense of safety, control and confidence.
If you’re finding it hard to cope alone, Priory’s specialists can provide trauma therapy and other forms of support to help you move forward when you’re ready.
