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Healing from Childhood Trauma: Practical Steps for Recovery

Updated: Jul 1, 2023

How to heal from trauma without therapy, and How Healing from Childhood Trauma Is Possible.

A simple starting guide to help those struggling to heal that have little or no access to therapy or counseling resources.

looking down long spiral stairs

Childhood trauma can have a lasting impact on our lives, and many of us have little or no access to the resources that would help us the most, like therapy or counseling. But with the right tools and strategies, recovery is possible, even without therapy. In this post, we will delve into actionable steps that can aid in your healing journey. Additionally, we will recommend products and resources that can support you along the way.

I also have little access to resources, so let's embark on this transformative path to healing together.

Tip #1 - Acknowledge the Impact:

It may seem simple, but the first step in healing from childhood trauma is acknowledging its impact on your life. Recognize the wounds and understand that seeking help is a sign of strength, not weakness. This is arguably the most important step; if you do all the work without truly acknowledging the impact of the trauma, then there will be many more backslides . Although, its important to note that you wont always be able to 100% acknowledge the impact, its only natural, so go easy on yourself.

Furthermore, as people we tend to get caught up in "what I went through isn't trauma, it wasn’t bad enough," or "my trauma wasn't that bad, I'm fine," or even, "they went through something so much worse than me, how can I call what I went through trauma- it doesn’t compare!"

One quote that changed everything for me is, "It doesn’t matter if you are drowning in an ocean or a toilet- you're still drowning!" -anonymous. Give yourself permission to accept that you have gone through something that has affected you, even harmed you, and how it compares to what someone else went through doesn’t change the impact it had had on you as a person and on your life. Journaling is a great way to reflect and realize just how much we have been through. I sometimes like to use light guided journals to help process my thoughts and memories.

Tip #2 - Seek Professional Support:

While we have little access to therapy, councilors, and specialists, we can still access what they know through the wonderful information tool; the internet. YouTube, podcasts, blogs, and books are all available, affordable ways to access the information necessary to understand what you went through and how you can heal. I particularly recommend the book, "What Happened To You" by Dr. Perry and Oprah Winfrey, it had made such an impact on myself, my partner, and our families.

Tip #3 - Build a Support System:

Surround yourself with a supportive network of friends, family, or support groups. Especially connecting with others who have experienced similar challenges can provide empathy and understanding. Just make sure that if you are surrounding yourself with people who experience these hardships, that they don’t have a, "if I can't be happy then no one can" mentality, as there is risk for you to get sucked into unhealthy mindsets. The app, Talklife, and the websites MeetUp and Patook are great for finding people of like mind.

Tip #4 - Practice Self-Care:

Prioritize self-care activities that nourish your mind, body, and soul. Engage in practices like meditation, yoga, or mindfulness exercises. Explore self-care products like aromatherapy diffusers or weighted blankets to enhance relaxation and well-being. And for more ideas, check out my article "Embracing the Joy of Self-Care: Fun and Fabulous Ideas to Nurture Yourself."

Tip #5 - Explore Therapeutic Techniques:

Various therapeutic techniques can aid in your recovery journey. Consider Eye Movement Desensitization and Reprocessing (EMDR), cognitive-behavioral therapy (CBT), or somatic experiencing. Recommended books, like "The Body Keeps the Score" by Bessel van der Kolk, provide insight into trauma and offer strategies for healing.

Tip #6 - Embrace Creative Outlets:

Engaging in creative activities can be healing and empowering. Try writing in a journal, exploring art therapy, or expressing yourself through music.

On a personal note, I have found these to be very helpful. I often can only process my feeling in the safety of a journal. And growing up drawing was the main way (and one of the only safe ways) I found I could express myself. One other was music, which is the number one activity I used to calm myself, express myself, and process my emotions (usually sadness and grief), that I can remember doing all the way back when I was 6 years old. All three of these helped me greatly and still do. I believe that everyone should try some form of creative outlet, if not several. Feel free to check out my article, "Boost Your Mental Health with Fun and Unique Creative Outlets."

a sunset on a beach with a lightbulb center frame with the sun visible through it

Tip #7 - Practice Mindfulness and Stress Reduction:

Incorporate mindfulness practices and stress reduction techniques into your daily routine. Mindfulness apps like Calm or Headspace can guide you through meditation and relaxation exercises. Essential oils and diffusers can create a soothing environment for relaxation. I bought this Himalayan Salt Scented Wax Cube Warmer last month, its gives the perfect ambiance to keep me relaxed, and there are like, a million flavors- I mean scents!

If you have anxiety or general stress like me, check out "Embracing Mindfulness: Techniques for Restless Souls," where I talk about mindfulness techniques for those of us who cannot sit still.

Don’t Forget..

Healing from childhood trauma is a personal and transformative journey. By following these steps, you pave the way for recovery. Remember, healing takes time, so be patient and kind to yourself throughout the process. As you navigate this journey, consider utilizing the recommended products and resources mentioned above to support your healing. Together, we can empower ourselves and reclaim our lives from the shadows of the past.

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Healing Hope


For as long as I can remember, I have been depressed and suicidal with self harm tendencies. I thought I was crazy. Why did I feel this way when I'd had a generally normal childhood, with good and loving parents? I had no idea that this was not the full story. As I gradually slipped into my twenties, I started unearthing the horrors of my childhood, and I still am. There are a lot of things I still cannot accept-  and if I am honest, I often loose hope. That's why I want to spread information and my experiences, to hopefully create a community that supports each other, and heals our broken hope. Together walking this treacherous journey of healing from childhood trauma and abuse; this climb to safety and a healthy mind.


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