5 Things To Remember When Working Through Trauma

August 12, 2025 Paula Gurnett, C.C.C.

Healing from trauma is not a linear process. Some days you may feel strong and grounded, while other days might bring unexpected waves of pain, fear, or grief. This can feel discouraging, but it’s important to remember that healing is possible, and that you don’t have to walk the path alone. Whether you are beginning therapy, leaning on loved ones, or engaging in self-healing practices, here are five key things to keep in mind as you work through trauma.

1. Healing Takes Time

Trauma rewires how the brain and body respond to stress. Because of this, recovery isn’t something that can be rushed. You may wish you could “move on” quickly, but true healing requires patience. Small steps forward—even if they feel slow—are still progress. Giving yourself grace and allowing the process to unfold is essential.

2. Your Reactions Make Sense

Trauma often leaves people questioning themselves: “Why do I feel this way?” “Why can’t I just get over it?” Remember that your body and brain adapted to protect you. Hypervigilance, anxiety, emotional numbing, or flashbacks are not signs of weakness—they’re survival responses. Recognizing that your reactions are valid can reduce shame and open the door to self-compassion.

3. You Don’t Have to Do It Alone

Isolation can deepen trauma wounds, while safe connection helps heal them. Sharing your story with a trusted therapist, support group, or loved one can make an immense difference. If you are uncomfortable talking about your past traumatic experiences, Brainspotting Therapy is a modality that enables you to heal without telling or retelling your story. Seeking help isn’t a sign of failure—it’s a sign of strength. Allowing others to support can help you reestablish trust and safety in relationships and in yourself.

4. Grounding Tools Can Help in the Moment

When trauma responses are triggered, grounding techniques can help you return to the present. Simple practices such as deep breathing, naming five things you see, or placing your feet firmly on the ground can signal safety to your nervous system. Having a few tools ready for difficult moments can make healing feel more manageable.

5. Healing Doesn’t Mean Forgetting

Working through trauma doesn’t erase what happened—it transforms your relationship to it. Healing means reclaiming your sense of safety, identity, and future without being controlled by past experiences. Over time, the weight of trauma can lessen, making room for peace, resilience, and growth.

If you are working through trauma, remember: you are not broken, and you are not alone. Healing is possible, even if it takes time and courage. With compassion, support, and the right tools, you can move toward a life where your past no longer defines your present.