Many people experience trauma but are able to process it successfully and resolve it within a month or so without therapy. However, 8% of Americans experience Post-Traumatic Stress Disorder (PTSD), often with intense symptoms that last for months if not years [1]. Fortunately, this type of trauma is treatable with therapies. But once you have largely recovered, how do you rebuild your life? Read on to learn more for tips to consider.

A common way of understanding healing from trauma in therapy uses a 3 phase model [2].

• Phase 1: Safety and Stabilization. This is the beginning of the work focused on establishing trust and working on emotional regulation and regulation of relationships with others.
• Phase 2: Remembrance and Mourning. Focused on processing the trauma, putting words and emotions to it, grieving for what was lost and making meaning of it. This takes time. This is where most of your recovery work takes place.
• Phase 3: Reconnection and Integration. Focused on the creation of a new sense of self and a new future in which the trauma is no longer the defining aspect of your life.

It’s during the third phase that rebuilding can really develop with time, patience and self-care. The following are some resilient ways this may happen, knowing everyone’s journey is unique [3].

Active Coping

Based on your recovery work, this involves accepting the impact trauma has on your life and taking action to change things for the better.

Understanding Recovery Is a Process

Recognizing that it’s normal to have an ongoing response to trauma is key for rebuilding your life. It’s a daily process, not a single event, to reconnect and integrate your feelings. Nor does healing while you rebuild mean forgetting traumatic events. But it does mean you will be able to cope with your memories and symptoms and manage your feelings.

Learn About Trauma and PTSD

It’s helpful to learn about common reactions to traumatic events that many people share, and about PTSD. This can help you feel you are not alone, weak, or crazy. When you learn about your response to trauma you will be better able to cope with symptoms of PTSD. There are plenty of reputable resources online.

Be Compassionate With Yourself

Self-compassion is critical for healing and building anew. Be gentle with yourself and practice positive self-talk. It can really help. Observe your progress but forgive setbacks. Building takes time. Be proud of your perseverance and the courage to forge ahead.

Face Your Feelings

To rebuild requires confronting your emotions. Don’t push them away. Allow yourself to feel the pain, sadness, anger or other emotions you experience. Facing your feelings allows you to handle them better as you move forward rebuilding your life. They won’t go away if you ignore them and this will make things more difficult as you will inevitably have to handle them later.

Learn to Trust Again

Trauma can leave us feeling scared and distrustful. On some days it can be hard to imagine ever trusting people or life again. But it’s possible. Understand that trauma is not your fault. And it’s not a sign you are weak or defective. Once you start to see yourself as separate from the trauma you can build new relationships based on trust and mutual respect. So trust yourself and believe a better future is possible.

Join a Support Group

It can be really helpful to talk about what you’re going through with others who’ve had the same experience, or are still going through it. This can be a great source of hope as well as various tips on how to deal with what’s happening and how you feel.

Exercise

Move! It’s one of the most effective ways to handle the after effects of a traumatic event. Try deep breathing, gentle walking or working out. But don’t force it. It’s ok to rest.

Stay Away from Alcohol and Drugs

Consuming substances can temporarily numb the pain or other emotions or forget things. It may work in the short term but in the long run can do emotional and psychological damage and possibly lead to abuse and dependence. This only makes everything worse.

Create Your New Routine

Trauma can severely interrupt regular life. An important step in rebuilding your life is to return to a day-to-day schedule as soon as possible. Reestablishing your routine provides a sense of security, normalcy and control over your life 

Talk With Others for Support

It’s important to not isolate yourself. Sharing with other trauma survivors can make you feel less alone and learn things as well. Sometimes this takes effort but usually pays off. And don’t be afraid to clearly ask them what you need and offer something in return. This builds healthy, supportive relationships.

Practice Relaxation

Try mixing up relaxation activities with music, going for a walk etc. Try some different ways to relax, including:

• Muscle relaxation exercises
• Breathing exercises
• Mindfulness meditation
• Swimming, stretching, yoga
• Prayer
• Listening to quiet music
• Spending time in nature

While these can be helpful, they can sometimes increase distress at first so do small amounts each time.

Prioritize Self-Care

Healing begins with self-love. Take care of your body and mind with these activities:

Distract Yourself With Positive Activities

Doing enjoyable recreational or work activities can help distract you from memories and reactions. Many trauma survivors have found solace in artistic expressions of various kinds and a way to express their feelings in a positive way. By improving your mood and limiting the harm of trauma you can rebuild your life

Talk With a Counselor or Doctor About Trauma

If PTSD symptoms don’t continue to subside, reach out to a counselor who specializes in trauma or ask your doctor for a referral to one. Some medicines can help as well which your doctor can prescribe as needed. These can help improve irritability, anger, anxiety, and your sleep. Others can reduce the urge to use alcohol or drugs.

Help Available in Utah

Treatment is available in Utah. Are you or a loved one looking for a compassionate space to heal from trauma or PTSD, other mental health issues, or addictions? Our licensed trauma-informed professional therapists and counselors at Corner Canyon Health Centers can provide compassionate help using a range of therapeutic and holistic techniques.

Reach out to our Admissions team now at Corner Canyon. We’re in a peaceful setting bordered by the beautiful Wasatch Mountains.

Sources

[1] Center for Substance Abuse Treatment (US). Trauma-Informed Care in Behavioral Health Services. Rockville (MD): Substance Abuse and Mental Health Services Administration (US); 2014. (Treatment Improvement Protocol (TIP) Series, No. 57.) Chapter 3, Understanding the Impact of Trauma.

[2] Manitoba Trauma Information and Education Centre. Phases of Trauma Recovery

[3] US Department of Veterans Affairs. Coping with Traumatic Stress Reactions.