Let’s be real: letting go of past trauma is anything but easy. It’s messy, it’s layered, and some days it feels impossible. But moving forward is worth it, even if it takes time. If you’re ready to start that journey, here are 15 practical, no-nonsense steps to help you ease into healing. These won’t magically erase the past, but they can make today—and tomorrow—a bit lighter.
1. Admit It’s There
First things first, you can’t let go of what you don’t acknowledge. Ignoring trauma doesn’t make it vanish; it just buries it deeper. Give yourself permission to say, “This hurt, and it’s affected me.” This doesn’t mean you’re wallowing, it’s about being honest with yourself. Recognizing the pain is the first step to understanding it, and understanding it is the first step to letting go.
2. Open Up to Someone You Trust
Talking about trauma can feel like a mountain to climb, but you don’t have to do it alone. Find a friend, family member, or therapist who you trust and spill what’s on your mind. Even just voicing what happened can feel like a huge release. Sometimes, just hearing someone say, “I’m here for you” is enough to remind you that you’re not alone in this.
3. Start Journaling (Even If It’s Messy)
Journaling isn’t just for poets or teens, it’s a tool that really works. You don’t have to write perfectly or even make sense—just get your thoughts out on paper. Let it be raw, messy, and honest. There’s something powerful about seeing your feelings written out, it helps you process and make sense of them in a way that just thinking about them can’t.
4. Try Mindfulness (Yes, Really)
Okay, we know “mindfulness” can feel like a corny, overused term, but it works. Trauma keeps you stuck in the past, replaying old scenes on a loop. Mindfulness pulls you back into the present. Start small, focus on your breathing, notice the sounds around you, or just be in the moment. It’s a gentle reminder that right now, in this moment, you’re safe.
5. Set Those Boundaries
Boundaries are more than just a buzzword—they’re a really important form of self-care. If certain people, places, or situations trigger you, it’s okay to take a step back. Setting boundaries isn’t about shutting the world out, it’s about protecting your peace in that moment. You get to decide who and what has access to your energy. And that’s not selfish—it’s survival.
6. Seek Professional Help (It’s Worth It)
Therapy isn’t just for crisis moments, it’s a space where you can unravel and rebuild with someone who has specialized expertise to help you. Trauma-focused therapy, EMDR, or even traditional talk therapy can make a world of difference. There’s no shame in seeking help—it’s brave, and it’s a step toward putting yourself first.
7. Move Your Body
We carry trauma in our bodies, not just in our minds. Moving—whether it’s yoga, jogging, dancing around your living room, or going for a walk—helps release the tension that words can’t always touch. You don’t need to become a gym rat, just find what feels good and let your body shake out some of that built-up stress.
8. Avoid Triggers (For Now)
Yes, facing trauma is part of healing, but you don’t need to throw yourself into the deep end right away. If certain things trigger painful memories, give yourself permission to avoid them while you’re building strength. Healing isn’t about constant confrontation, it’s about pacing yourself so that when you do face those triggers, you’re ready.
9. Practice Gratitude (Even for the Small Stuff)
It sounds cheesy, but gratitude works wonders. Start small by thinking, “What made me smile today?” The taste of your coffee, the warmth of the sun, a text from a friend? Recognizing these moments shifts your focus from what’s hurting to what’s healing. It’s not about ignoring the pain; it’s about remembering that good things can exist alongside it.
10. Stay Connected
Trauma makes isolation tempting, but staying connected to people who lift you up is crucial. Even when it’s hard, reach out—whether it’s meeting a friend for coffee or joining a support group. Feeling seen and supported can make a world of difference, even if you’re not quite ready to dive into deep conversations.
11. Be Patient with Yourself
Healing isn’t linear. Some days, you’ll feel like you’re making massive strides and other days, you might feel like you’ve gone back to square one. That’s normal. It’s easy to get frustrated and wonder why you’re not “over it” yet, but progress is progress, even if it’s slow. Be kind to yourself on the tough days and celebrate the small wins. You’re doing the best you can, and that’s enough.
12. Get Creative
Expressing yourself creatively—through art, music, writing, or whatever calls to you—can be incredibly healing. You don’t need to be a pro at it. Just paint, write, or play an instrument to get what’s inside out into the world. Sometimes, emotions run too deep for words, but creativity can help you express what’s hard to say.
13. Ditch Perfectionism
Trauma can make you feel like you need to control everything, including yourself. But getting hung up on perfection is an exhausting and unrealistic trap. Let go of the idea that healing has to look a certain way or happen by a certain time. Embrace the messiness of it. You’re not failing, you’re human. And being human is imperfect by nature.
14. Celebrate the Small Wins
Did you have a day where the weight felt a little lighter? Did you handle a tough conversation without spiraling? Celebrate that. Progress isn’t always dramatic, sometimes it’s quiet and subtle but don’t let it pass you by. Recognizing these moments keeps you motivated and reminds you that you’re moving forward, even if it’s baby steps.
15. Forgive Yourself
This one’s tough, but it’s important. Trauma often leaves us with guilt or shame, even when we did nothing wrong. Learning to forgive yourself for how you coped, what you didn’t know, or simply for surviving can be freeing. Forgiveness doesn’t mean excusing what happened; it means choosing to let go of the weight that’s not yours to carry.
This content was created by a real person with the assistance of AI.
