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It’s hard to know where to start when it comes to unpacking and healing childhood trauma. Often, our memories of childhood are fuzzy or unclear—but that’s especially the case with trauma in the mix. When we go through a traumatic experience, our brains release a flood of cortisol and other stress hormones that can either sharpen or dull our ability to form memories. Many clients I work with didn’t have the luxury of growing up because they were busy trying to survive. They’re worn down by stress, anxiety, irritability, depression, self-judgments and relationship struggles. Counterintuitively, it’s the same tools that got them through their childhood that cause those issues as adults.

Here are six ways you can start healing your childhood trauma:

1. Self-Care

You may have learned to take care of basic physical needs like food, shelter, and companionship—but did the caretakers in your life teach you how to love yourself?

  • How did you learn to care for yourself as a kid?
  • How have those behaviors carried over into your adult life?
  • What would you do differently if you were tossed back in time and asked to raise yourself?

Some people learn to make friends or keep the peace by becoming people pleasers. They put other people’s needs before their own, so they won’t be abandoned or rejected. Others develop a wall around their emotions—a prickly defense system that keeps them from accepting responsibility or blame because they worry about doing something wrong.

Self-Care isn’t about taking care of basic physical needs—it’s about loving yourself. Self-care is taking the time to brush your teeth and eat a healthy diet because you deserve those things. Yes, sometimes it means spoiling yourself by splurging, but it means giving yourself room to make mistakes.

2. Journaling

A good way to start the process of healing is to start exploring your past. Write down what you remember. Explore it from your new vantage point as an adult. Or write down your thoughts and feelings that are coming up. Sometimes getting things down on paper is a good way to organize your thoughts and see things in a new light. Remember to be kind to yourself during this process.

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3. Mindfulness

Developing a mindfulness practice will help you to focus on the here and now by grounding you in your senses. At least once per day, take the time to enjoy and listen to the sensations in your body without judgment. Enjoy the flavors of your meal and the texture of clothes on your skin. Listen for sounds like cars passing by, an electric hum, or birds chirping. In short, be in your body instead of your mind. This will keep you from living in the past, or spending all your time worrying about the future.

4. Create Safety

Another hallmark of people who experience childhood trauma is that they often feel uncomfortable being their authentic selves. If this describes you, it’s time to start seeking out safe people and safe spaces. That means judgment-free zones and friendships. Finding an outlet where you can talk without feeling uncomfortable or nervous is a good way to start healing childhood wounds.

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5. Connect With Yourself

Get to know your inner child, and start giving them the love they deserve. That kid is still alive inside you, and chances are you know how to be the adult they needed in their lives. That means being their cheerleader, forgiving them when they mess up, and encouraging them when they succeed.

6. Indulge Creative Impulses

Whether you’re naturally artistic or creative, the act of creation is strong medicine. If a hobby or artistic outlet appeals to you, get in touch with that. Maybe it’s something like woodworking, painting, or writing—maybe you wanted to learn an instrument. Give yourself that gift.

Bonus: Counseling & Therapy

Some traumas go deeper than writing in a journal or picking up a hobby. Qualified therapists can teach you the tools and techniques to manage the symptoms of your trauma. At Mindspace Counseling, an online therapy practice based in Charlotte, NC, we specialize in helping our clients build the lives they want for themselves through proven, non-invasive treatments like EMDR, DBT-informed therapy, and Cognitive-Behavioral Therapy.

If you feel like you need additional support, please reach out to schedule a free consultation.