Wondering how to heal from trauma? Trauma can significantly impact your emotional, mental, and physical health, often leaving you wondering where to begin the healing process. Whether you’ve faced a single traumatic event or ongoing distress, finding your way through can feel challenging and uncertain. Recognizing the symptoms of trauma and learning effective strategies to manage them is a key first step toward regaining control and restoring balance.
In this article, we’ll explore common signs of trauma, such as emotional numbness, sleep disturbances, and racing thoughts, while offering practical tips on how to cope. With professional guidance and self-care practices, it is possible to navigate the effects of trauma and reclaim your emotional health. Keep reading to discover tools and insights that can help you move forward.
7 signs you are healing from trauma
You feel emotionally numb or disconnected from your feelings
One of the most common symptoms of trauma is numbing out and having trouble feeling emotions. Research shows that trauma can alter brain functioning, particularly in areas related to emotional regulation like the amygdala and prefrontal cortex. Studies have found that emotional numbing can be a key component of post-traumatic stress disorder (PTSD), affecting 50-70% of individuals with the condition.
Effective treatments for trauma, such as cognitive-behavioral therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR), have been shown to help reconnect with emotions and process traumatic events in a healthy way. According to a study published in the Journal of Anxiety Disorders, both therapies can significantly reduce emotional numbness and improve mental health.
Emotional numbness could manifest in many different ways:
- Being unable to cry or express sadness even when it’s appropriate during difficult times like funerals.
- Being unable to experience feelings of happiness or joy when you normally would be able to.
- Having feelings come back after watching movies or seeing certain people who trigger traumatic memories or bring up memories of difficult circumstances you went through. This can often lead to avoidance.
When you experience this type of emotional numbing, try seeking help from counselors because this can be a sign of PTSD.
If you are experiencing emotional numbness or extreme emotions (such as anger), it’s important to know that these feelings won’t last forever and that there is help available for you. Even though it may feel like your emotions will never come back, they will return with time if you take care of yourself physically and mentally.
The key here is not to rush them—let the process unfold at its own pace so that when those emotions do start coming up again, you’re in a healthier place than before. This stage can happen months or even years after a traumatic experience. How long this takes varies from person-to-person depending on your experiences and the coping strategies used during your mental health journey.
You have trouble sleeping, or you sleep too much
Another sign that you may be struggling with trauma is trouble sleeping—in the form of either not being able to sleep or sleeping too much. Having nightmares and flashbacks can also be a common occurrence.
A study published in Sleep Medicine Reviews found that up to 70% of individuals with PTSD experience sleep-related issues such as insomnia or night terrors. Trauma affects the brain’s ability to regulate stress and sleep patterns, leading to these disruptions.
Incorporating sleep hygiene techniques, trauma-focused CBT, and relaxation practices like progressive muscle relaxation can help improve sleep quality. Research suggests that addressing trauma-related insomnia is critical for long-term treatment, as sleep plays a vital role in emotional regulation.
When experiencing nightmares/flashbacks try journaling them down before going back to bed because writing helps put those memories into words which makes them easier to process.
During a traumatic experience, your body releases high levels of adrenaline in response. This causes changes in brain chemistry as well as physical responses (increased heart rate/blood pressure). It’s common to struggle with insomnia if you have experienced trauma. Again, how long this lasts varies from person to person depending on your experiences and treatment process.
Whether you have trouble sleeping or you sleep too much, you may find yourself feeling exhausted because you’re unable to keep up with your regular activities. You may also have difficulty managing your responsibilities when you finally get some rest. If you’re feeling consistently tired even after getting an adequate amount of sleep, it can be helpful to talk with a counselor about your feelings and frustrations.
Your thoughts are racing and you can't concentrate on anything for long time periods
It’s common to have racing thoughts when you’re struggling with trauma. This can be a sign that your brain is trying to process what happened to you, so it needs all the mental power available for this task.
Trauma affects the prefrontal cortex, the part of the brain responsible for decision-making and concentration, which can lead to challenges in maintaining focus. A study published in Neuropsychopharmacology indicates that individuals with PTSD often have significant reductions in working memory and cognitive flexibility.
Learning techniques like journaling or mindfulness can help calm your mind and allow you to regain focus. Mindfulness-Based Stress Reduction (MBSR) has been shown to improve concentration and reduce anxiety when receiving treatment to address trauma.
When people are experiencing symptoms of trauma, they often feel like their thoughts are racing so much that it’s impossible to concentrate on anything. This can be a result of the high levels of adrenaline still being released in the body after emotional trauma. How long this lasts varies from person-to-person depending on your experiences with coping strategies and support systems available to you.
If you find yourself unable to concentrate or your mind is racing uncontrollably, try journaling down all those thoughts and emotions. It may also help if you’re able to take breaks during this process—like taking a walk around your neighborhood, meditation, yoga, or some deep breathing exercises. (For example, try coherent breathing. Inhale through the nose for six seconds. Then, exhale through the mouth for another six seconds. Repeat for up to ten minutes.) These are all ways to help you calm your mind and body so you can be more present with yourself and those around you again.
It can also be helpful to take a break from technology and social media if you find your mind continuing to race. Technology is a big part of our lives, but it can be helpful to take some time away if you’re finding yourself unable to concentrate or your mind is racing uncontrollably when using technology.
Your relationships have been negatively affected by your trauma, and/or you've distanced yourself from loved ones
In your mental health journey, it’s natural to feel less connected with loved ones—especially those who are unaware you’re struggling with trauma. This is also a sign that you’re starting to process what happened and how it has changed the way you connect with others in relationships. If you are struggling with trauma, it’s okay to take some time for yourself.
Research shows that trauma survivors often experience difficulties in interpersonal relationships due to hyperarousal, emotional numbing, or avoidance behaviors.
According to a study published in Psychiatry Research, social support is a key factor in trauma treatment. Couples or family therapy can also be an effective tool in rebuilding trust and connection after trauma.
During your treatment, try reaching out initially to your family/friends by telling them that things have changed and they’re still important to you which helps ease into these conversations without feeling overwhelmed. You don’t have to go into deep details about why things feel different—just let them know where their place is within your life right now. The best way they can support you through your healing journey is to be sensitive about your needs and encourage you instead of pushing you.
If family or friends are placing pressure on you then it’s helpful to create boundaries with them because the added pressure on you may not be helpful during your healing journey; being direct brings greater clarity in those relationships. Setting up boundaries with people who are not supporting you during your healing journey, even if that person is a loved one, will help keep you protected and will open up space for those who can support you.
Sometimes, you may need time apart from your loved ones to reflect on the changes occurring within you. It’s important to be patient with yourself as well as with others around you.
You are experiencing high levels of anxiety
When you experience a traumatic event, your body releases stress hormones to help you cope with the intense emotional and physical pain. This can cause an increase in anxiety, if not addressed appropriately, which is why it’s helpful to journal about how you feel during these moments as well as find healthy coping strategies like deep breathing or mediation.
This is largely due to changes in the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress hormones. A study published in Behaviour Research and Therapy found that individuals who experienced trauma are more likely to develop anxiety disorders, with 20-50% of trauma survivors developing symptoms of generalized anxiety disorder (GAD) or panic disorder.
Journaling and practicing calming techniques, like deep breathing or meditation, can help manage anxiety and provide relief from these overwhelming emotions. Cognitive-behavioral therapy (CBT) for trauma and anxiety is also a highly effective treatment, reducing symptoms by up to 60%, according to research in the American Journal of Psychiatry.
It’s important to remember that your feelings are normal after a traumatic experience so just allow yourself some space when needed. You don’t have to face all of those emotions at once—it’s okay if you need breaks along the way.
It’s also important to remember not all stress/anxiety comes from trauma—it’s important to take a step back and look at the bigger picture by asking questions such as:
- How long have I been feeling this?
- How does this affect my life?
- How can I work this into a healthy routine?
Healing is not linear and that’s okay—it just means you’re still learning and growing. It might be scary at times but know your worth and surround yourself with those who encourage you instead of discouraging you. The people in your life should motivate you while giving you space when needed. Healthy relationships build healthy individuals which creates positive environments where everyone thrives together without getting burned out along the way.
One of the most important things to remember is you are not alone—no matter how much it feels like it right now. There’s always someone out there who understands exactly what you’re going through. We all need a little support from time to time, but this doesn’t mean we should feel guilty for needing any of these things—you’re still trying to heal and grow as best you can which takes practice and patience.
There is a sense that the world feels out of control and unpredictable
A traumatic experience can change your perception of the world in unexpected ways. You might feel like you can’t trust people and see the world as a more dangerous place than it actually is. Sometimes, you don’t even recognize why these changes occur within you—you just know that something feels incredibly off.
Research published in Psychological Trauma: Theory, Research, Practice, and Policy shows that trauma can significantly impair a person’s ability to evaluate risks accurately, leading to constant feelings of threat.
Grounding exercises, as well as trauma-focused therapies like EMDR and CBT, have been shown to help individuals regain a sense of safety. Over time, these therapies can help you reestablish a more balanced and trusting view of the world.
While it’s normal to feel this way after experiencing a traumatic event, it doesn’t mean you should stay stuck in those patterns. Remember these feelings will pass, and it’s okay if they don’t go away immediately. Change takes time—you cannot rush this process or you’ll end up pushing yourself too hard which is the last thing you need during your treatment.
Allow your brain and body the time it needs to adapt and adjust after such an intense emotional event. Being patient with yourself is key. There might be certain things you can’t control which is okay.
Sometimes, the best thing you can do during these moments is to just breathe and let go of all expectations—this allows room to connect with yourself instead of focusing on what everyone else expects from you. Sometimes taking a step back helps us reflect on our actions/feelings so we can learn from them moving forward without getting burned out.
Even though it may sound overwhelming, even taking small steps toward your mental health journey is a big step for anyone who has experienced trauma—it means progress.
You feel guilty about not being able to handle everything on your own
Taking care of yourself and setting boundaries is not selfish, your mental health should be just as important as your physical health. You deserve to heal from past traumas while having peace for the present moment—it doesn’t mean you’re being weak if you ask for help. In fact, asking for support shows great strength within yourself which can benefit others around you in return.
A study published in Clinical Psychology Review highlights that self-compassion and seeking professional help are key factors in successful trauma treatment. Online therapy can provide a safe space to explore feelings of guilt and learn healthier coping strategies.
There is no manual for healing after trauma, it takes a lot of time and patience to get through trauma, and it’s possible with the right mindset. How you handle yourself during these moments will impact how successful your recovery is in the long run. This means asking questions like:
- How do I want others to see me?
- How do I feel supported during tough times?
- How often do I need reminders that everything will be okay?
The answers may change over time, and it’s important to have this dialogue with yourself.
The world looks different when we’re thriving again and while your journey may look different depending on who you ask, there are key areas everyone has in common along their journey: hope, trust, vulnerability, and patience. These four factors will help guide your path toward healing after trauma if you let them.
Connect with Makin Wellness and learn how to heal from trauma in your life
This is not an overnight journey—it takes time and effort which makes it that much more rewarding in the end! How do you know when your trauma has healed? When you feel like yourself again inside and out. Your struggle makes you stronger every day because it reminds you of just how capable you really are even if no one else sees it yet. Once you find yourself thriving after a traumatic event, take some time to reflect on this moment because this means progress was (and still is) being made along your path towards healing.
It’s common for those who are dealing with trauma to experience some or all of these symptoms. Take care of your mental health by getting started with Pennsylvania online therapy with Makin Wellness. We serve the Greater Pittsburgh, PA area, the Philidelphia, PA region, and the entire state of Pennsylvania. To learn more about how we can help you, start your healing journey now.
