How to Heal from Trauma: A Holistic Approach to Recovery

Trauma is an emotional or physical shock caused by distressing events, like violence, abuse, or accidents. We can also develop complex trauma responses due to discrimination, bullying or neglect. The impact of trauma in our lives can stay hidden as we learn or are taught to “move on” or repress our responses to survive the shock or initial impact, or even to celebrate our survival without fully feeling the effect, as we continue forward without addressing it. However, it can subconsciously begin to dominate our lives if left unaddressed.

Traumatic experiences leave a mark; they create a wound that is not just mental but also physical, as our nervous system responds to what has happened to us. 

We might become aware of the impact of trauma as we face symptoms ranging from anxiety or flashbacks, strong emotional responses like anger or depression or develop issues such as chronic pain and fatigue. Left unresolved, these wounds grow deeper within us and can begin to seek attention from us in unexpected ways.

Our body, energy system is always seeking balance and wellness. We are designed to heal, we have this innate ability to regenerate ourselves, but the conditions required for healing to occur need to be clean, safe and provide us with the resources of energy we need. 

Many people believe that if they don't talk about or address trauma, it magically disappears. Society often suggests we just ‘get over it’ or reinforces ideas that we can never recover, but both of these ideas can be harmful. 

We will likely all experience traumatic events in our lives. It is not rare to be hurt by others, face shocking events, tragic loss or be abandoned to our circumstances when we need support. So it makes sense to have a better understanding of trauma that seeks to avoid negating the impact of trauma without subjecting us to a lifetime of suffering because of it. 

Learning how to process trauma is a fundamental life skill we all need to learn to thrive. Each traumatic experience may be different, impact us uniquely or require a different recovery journey, but the reality is that without knowing how we as individuals respond to trauma and how we best realign for recovery from it, we will often find ourselves trapped in the cycles of trauma effects. 

Unprocessed trauma experiences can affect our nervous system, keeping us stuck in a fear response, fighting for survival or hiding from the world.  A dysregulated nervous system impacts emotional control and can even affect our spiritual sense of purpose. If trauma is left untreated, it can sneak into every corner of life, creating a cycle of pain and confusion

Healing requires a space where you feel safe. This space helps your nervous responses relax and your mind settle. We can not heal in the same conditions that hurt us! If your environment is chaotic, stressful, or toxic, recovery becomes almost impossible. Your surroundings must support calmness and support to allow our energy to rebalance and find the harmony it seeks to recover.

We can begin to create these environments for ourselves, even if we can’t control all aspects of where we are or who we interact with. We can learn to cultivate safe spaces in whatever sanctuary we can find and, most importantly, within ourselves.  Consider things like:

• Minimising trigger threats by actively avoiding people or places that cause distress.

• Spend time outdoors in nature, which offers peace and perspective.

• Keep a quiet corner, special place or room for rest or meditation.

• Set boundaries with others and limit interactions that drain your energy.

• Incorporate calming and grounding routines like gentle yoga, walking, reading, journaling or breathing exercises that keep our energy in the present moment and attention within ourselves. 

Stressful relationships or hostile settings can re-trigger trauma responses, leading to post-traumatic stress. Sometimes, you need to step back from these influences to allow for the nervous system to regulate itself and do the appropriate physical, mental or energy rebalancing work to heal the wounds caused. 

Certain people or situations may trigger your trauma responses, and this can happen even long after a traumatic event. Maybe a harsh word or a specific tone sets you off, smells, sensations, or any array of sensory inputs can all lead to trigger responses. 

Awareness is key. By paying close attention to how others affect your emotional state, you can learn to recognise patterns and unhealthy dynamics or environments that do not serve you well.

Trauma, especially early or ongoing and complex trauma, often creates habits of control, mistrust, or dependence. Becoming aware of these patterns can help you break free from them as you protect yourself and heal. Learning to set clear boundaries and communicate honestly supports an ongoing healing process.

You may also want to cultivate new relationships or environments that support your nurturing needs. Surround yourself with friends or allies who respect your healing space. You don’t have to cut everyone out, but giving yourself time away from damaging influences is vital. Healthy connections help you feel safe and cared for.

Creating boundaries isn’t selfish; it's necessary in these circumstances to protect your space and heal effectively.

Trauma doesn’t simply exist in the mind. It affects the body, your energy systems or spirit, and impacts relationships. Healing works best when all parts are attended to. Physical symptoms like pain, muscle tightness, or a racing heart often signal unresolved trauma, as our body carries memories, too. 

Recognising these signals allows you to address trauma on a physical level, like taking steps to feel and release tension or stress. Activities such as trauma release exercise, bioenergetics or somatic body work can help with this. Even alternative therapies such as reflexology or massage can help. 

This deep body work helps us to release trauma naturally. Shaking out trauma is especially powerful. We can observe that animals do it naturally after stressful events. Humans have been taught so much to repress our natural responses and are conditioned to appear less vulnerable, so we often avoid or try to repress and ignore this vital step, trapping energy inside. Allowing your body to shake or move stress from the body helps release the stuck charge and reduces triggers.

We nurture our body through trauma processing by responding to its needs and creating environments of calm or intention that allow it to naturally respond. I recommend taking time to:

• Reconnect with your body, and practice mindfulness to notice where you feel tension or pain.

• Practice yoga or stretching, as gentle movement helps send signals of safety to your nervous system.

• Use trauma release exercises that involve specific movements like shaking or bouncing to let energy flow.

• Bioenergetics is a technique where you use breath and movement to release muscle tightness linked to trauma.

• Massage or relaxation body work can help to shift trapped energy, stress or toxins as the body regenerates itself. 
  

Traumatic events also impact our life story; they are important events that shape and can define parts of our lives. When I consider the soul or our spiritual nature, I think of it as a story, the narrative of lessons and experiences that shape who we are. Many people neglect their spiritual side, fearing the impact or not wanting to admit that these “negative events” have changed who we are or how we think and feel. 

But understanding trauma within the context of your life story, your sense of purpose or beliefs can bring clarity. Asking questions like "Why did this happen?" or "What does this teach me?" helps make sense of pain and guides growth.

Spending time outside and grounding offers a break from mental clutter as we ask these deeper questions. Walking in the woods or sitting near water calms your nervous system, so we can witness ourselves whilst we cultivate a healing space. Nature is always available for us as a reliable witness to our feelings without judgment, helping us process emotions at our own pace.

Our emotions are the guide between our mind, environment and our story. They are the energetic messages and markers that show us what is important to us. 

Suppressed emotions such as anger, sadness, and fear can build up within us when they are not expressed or processed. They keep trauma alive within your energy system. Clearing these emotional blocks promotes more peace and deepens our connection to ourselves and our authenticity. 

Energy work, like visualisations or quiet reflection, creative practices, journaling or deep conversations, can all help to move this stored energy out of your system. Clearing energetic blocks helps smooth emotional flow. When energy moves freely, triggers diminish, and healing can occur with more ease. Combining physical, mental, and energy techniques offers a complete healing approach.

Being curious about trauma helps us to understand it and removes fear from our memory of it. When you know the full story, your brain starts to relax. You no longer see yourself as helpless or confused by what happened; empowered understanding brings freedom.

Shadow work can help the process of understanding that the mind craves as it responds to events. 

Don’t shy away from asking tough questions. For deep healing, questions like "Did part of me enjoy or benefit from what happened?" or "Why did I feel that way?" or “Did I ignore my instincts before this event happened to me?” aren’t easy. But they help uncover hidden truths that all wants to be acknowledged. Writing, talking, or even talking to yourself makes these thoughts clearer as they are exposed, acknowledged and released.

Trauma caused by another person, particularly harm inflicted intentionally, is often more complicated. Questions about consent, power, pleasure, or accountability and responsibility may come up. Exploring these truths can feel uncomfortable, but it is crucial for healing. 

Maintaining your power and recognising manipulation or control helps rebuild trust in yourself. It also provides us with accurate information we can then use to create new understandings about the risks of life, redefine strategies we might use to protect ourselves or to mature into a stronger sense of self. 

As we know more about the events, others or ourselves, we can begin to adapt and resolve the fear as we create more resolve to grow and cultivate a mindset of resilience despite the adversity we have faced. To engage in this type of shadow work, you can:

• Ask questions, dig deep into what happened and how it made you feel.

• Write it down or record your experiences. Journaling helps you process and let go of painful memories, or creative writing can help us tap into the unseen but felt aspects of the experience. 

• Challenge core beliefs, detect and change thoughts that keep you stuck in victim mode.

• Explore different angles or power dynamics involved in the event. What role did you play? What was beyond your control? Recognise where responsibility lies, and where it doesn’t.

No two traumas are alike, but often our responses to the events can follow a pattern. As we learn how we respond, even if it changes with new events, we can use life design techniques and tools to create a plan that fits our needs. It takes away a sense of losing control, confusion or feeling lost when we have more awareness and are creating something tangible, we know is supporting us. 

Adapting a holistic approach by combining physical practices, mental inquiry, spiritual exploration, emotional acceptance, and energy work. Over time, you'll find what works best for you. 

Healing is a journey, not a quick fix process, but every small step counts. Celebrating each step forward, over months or years, creates a mindset that helps rebuild your life over time. Learning to be kind to yourself through the process is essential. 

Healing and recovery are not straightforward or always predictable. Being aware of and prepared for fluctuations or setbacks helps us to cultivate an internal environment of wellness. They’re part of healing and embracing these points of growth keeps us on track, especially when we use self-compassion as our fuel. Keep learning and growing, trusting your process.

Healing from traumatic events in our lives isn’t a battle to fight; we have already survived. It's a process of nurture, mourning and realignment, a process to walk through with the new awareness of this experience in our lives. 

Healing involves caring for your entire self, mind, body, spirit, emotions, environments and relationships and approaching recovery holistically makes the journey possible and even enjoyable at times. It's okay to take your time. Every step you take builds a stronger, more evolved version of yourself. You’re capable of transforming pain into strength, one day at a time. 

If you are struggling with trauma responses and are seeking further support to heal or as part of a recovery journey, we recommend the following resources:

The dedicated Complex Trauma Recovery Course offers a holistic process you can follow at home as well as online group sessions and a community discussion space to support your healing journey.

The Natural Holistic Recovery course explores life design processes to develop a recovery plan to suit your holistic needs.

Recovery By Design Bundle brings together our range of courses and content, all dedicated to recovery and life design.