10 Steps to “Let Go” of Past Trauma

TFEC Staff

May 24, 2023

Letting go of past trauma can be a challenging and deeply personal process. Here are some general strategies that may help you in your healing journey. Here are a few steps you can consider:

Recognize and acknowledge your trauma: The first step is to acknowledge and validate your experience. Understand that your feelings are valid and that you’ve been through a difficult time. Allow yourself to feel and express your emotions in a healthy and safe way.
Practice self-care: Engage in activities that promote your overall well-being. This can include exercise, maintaining a balanced diet, getting enough sleep, practicing relaxation techniques (such as deep breathing or meditation), and pursuing hobbies or interests that bring you joy.
Educate yourself about trauma: Learning about the impact of trauma on the mind and body can help you gain a better understanding of your experiences. Books, articles, or support groups specific to trauma can provide valuable insights and perspectives.
Challenge negative beliefs and self-talk: Trauma can lead to negative beliefs about oneself, others, and the world. Work on identifying these negative beliefs and consciously challenging them. Replace them with more realistic and positive thoughts.
Engage in self-reflection: Journaling or engaging in self-reflective exercises can help you process your thoughts and emotions. Consider writing about your experiences, identifying triggers, and exploring how they affect you. This can lead to greater self-awareness and understanding.
Practice relaxation and grounding techniques: Engaging in relaxation exercises, such as deep breathing, progressive muscle relaxation, or mindfulness meditation, can help reduce anxiety and promote a sense of calm. Grounding techniques, such as focusing on your senses or using grounding objects, can help you stay present and connected to the present moment.
Set boundaries: Establish clear boundaries in your relationships and prioritize your own well-being. This may involve saying “no” when necessary, seeking distance from toxic or triggering situations, and surrounding yourself with supportive and understanding individuals.
Be patient with yourself: Healing from trauma takes time, and the process is unique for each individual. Be patient and gentle with yourself throughout this journey. Celebrate even small steps forward and allow yourself the space to heal at your own pace.
Seek support: Reach out to trusted friends, family members, or a therapist who can provide you with emotional support and guidance. Professional therapists or counsellors specialize in helping individuals work through trauma and can offer effective coping strategies tailored to your specific needs.
Consider therapy or counselling: Trauma-focused therapies such as cognitive-behavioural therapy (CBT), eye movement desensitization and reprocessing (EMDR), or dialectical behaviour therapy (DBT) can be effective in treating trauma. A trained professional can guide you through these therapeutic techniques.

Remember, these are general suggestions, and it’s important to consult with a mental health professional for personalized guidance and support. They can provide you with the tools and techniques most suited to your specific needs and circumstances.

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