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Healing Trauma: A Holistic Approach to Recovery


Healing Trauma: A Holistic Approach to Recovery

Trauma is something many of us experience in one way or another during our lives. It doesn't always show up in obvious ways and can look different for each of us. Understanding what trauma is and how it impacts us can help make the healing process feel less daunting. This guide supports you on that journey, offering information, insights, and tools to navigate trauma with hope and compassion.


What Is Trauma?

Trauma is like a ripple in a pond; it starts with a specific event but can spread and affect many areas of your life. The term "trauma" often brings to mind big, catastrophic events—things like natural disasters, serious accidents, or abuse. These are what we call "Big T" traumas.


However, trauma can also arise from smaller, less obvious experiences that chip away at our sense of safety and self-worth over time. These are known as "Small T" traumas.


For example:

Feeling rejected in a relationship.

Growing up with constant criticism or lack of affection.

Struggling with financial insecurity or workplace stress.

Whether it's a Big T or a Small T trauma, the impact can feel overwhelming. It's not the event itself but how it's experienced and processed that defines it as traumatic.


A Story of Healing

Let me share a story of a client I'll call "Anna." Anna was a hardworking professional who came to me feeling "stuck." She had difficulty sleeping, was constantly on edge, and felt her body aching for no clear reason. She said, "I think I'm just broken."


As we talked, Anna shared memories of growing up in a home where she always felt like she had to earn love and approval. These memories weren't dramatic or loud—they were quiet moments of unmet needs, dismissed feelings, and perfectionism. While Anna had achieved so much in her adult life, her past had left her with invisible wounds.


Together, we worked on identifying these wounds and understanding how they shaped her thoughts, feelings, and behaviors. Through therapy, she began to see that she wasn't broken—she was carrying the weight of unprocessed trauma.


How Trauma Affects Us

Trauma lives in both the mind and body. It can show up as:


Emotional Symptoms: Feelings of shame, anxiety, or hopelessness.

Physical Symptoms: Chronic pain, headaches, or fatigue.

Behavioral Patterns: Avoidance, people-pleasing, or difficulty trusting others.

Cognitive Symptoms: Negative self-talk, difficulty concentrating, or feeling "stuck."

If this resonates with you, it's not your fault. Trauma is not something you choose, but healing is something you can choose—step by step, day by day.


Healing Trauma: Holistic Pathways

Healing doesn't have to be a one-size-fits-all process. A holistic approach recognizes that we are whole beings—mind, body, and spirit. Here are some tools and techniques that can help:


1. EMDR (Eye Movement Desensitization and Reprocessing)

EMDR is one of the most effective therapies for trauma. It uses guided eye movements to help the brain reprocess painful memories. Think of it like reorganizing a cluttered closet: EMDR helps you make sense of your experiences so they no longer overwhelm you.


Anna found EMDR particularly powerful. She said, "For the first time, I feel like I can look back without feeling like I'm still there."


2. Connecting with Your Body

Trauma can disconnect us from our bodies, but practices like yoga, breathwork, and somatic experiencing can help you feel safe in your skin again. Try:


Gentle yoga stretches to release tension.

Deep breathing exercises, like inhaling for four counts, holding for four, and exhaling for six.

Place your hand on your chest and say, "I am safe right now."


3. Daily Coping Tips

Ground Yourself: Focus on your surroundings—name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Journaling: Write down your thoughts without judgment. Start with: "Today, I feel…"

Create Rituals: Even small acts, like making tea or lighting a candle, can help create a sense of calm.


4. Embracing Spirituality

For some, spirituality provides a sense of connection and meaning. Whether it's through prayer, meditation, or spending time in nature, spirituality can be a source of strength and hope.


Navigating Day-to-Day Challenges

Healing from trauma is not a straight line; it's more like a winding path. Some days will feel easier than others, and that's okay. Here are some ways to navigate the ups and downs:


Practice Self-Compassion: Speak to yourself as you would a close friend.

Set Boundaries: It's okay to say no or take a step back from things that feel overwhelming.

Build a Support System: Lean on trusted friends, family, or a support group.

Celebrate Small Wins: Every step forward, no matter how small, is progress.


A Holistic Healing Journey

Anna's journey wasn't about erasing her past—it was about learning to carry it differently. Through therapy, EMDR, yoga, and journaling, she began to reclaim her sense of safety and joy.


Your journey will be unique, but it's important to know that healing is possible. Whether through therapy, holistic practices, or spirituality, every tool you use is a step toward greater peace and wholeness.


You are not alone, and you don't have to navigate this journey by yourself. Therapy, combined with holistic approaches, can help you find your way forward—one compassionate step at a time.


Natasa Lazarevic Licensed Clinical Social Worker

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© 2025 by Omni Healing LLC

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