How to Deal with Trauma: Navigating the Emotional Storm

Have you ever been hit with something so big, so overwhelming, that you just didn’t know how to deal with it? Maybe you're experiencing a divorce or separation, especially with children involved, and it feels like your world is falling apart. Perhaps you've lost someone close to you or gone through a significant financial loss. Or, maybe it's the current state of the world that's triggering those intense feelings of anxiety and fear.

How to deal with trauma is a question many of us face at some point in our lives. Trauma, whether it’s from a past event or something we’re facing in the present, can be relentless. It can feel like you’re stuck in a never-ending emotional storm, with no way out. But dealing with trauma doesn’t mean you’ll never be affected by it. It means finding a way to ride the waves, to cope with traumatic events and gradually heal from them.

Trauma affects us in deep and often hidden ways. Sometimes, your mind and body feel in opposition, like they’re on different wavelengths. One part of you knows what you should do – be strong, keep moving forward. But another part of you feels completely stuck, helpless, or even out of control. That’s the essence of trauma. And the reality is, there’s no ‘right’ way to fix it immediately. It’s not about solving everything right away. It’s about learning how to cope with traumatic events with time, patience, and compassion.

1. Honour What You Feel: The First Step in Dealing with Trauma

One of the biggest challenges when you're dealing with trauma is the pressure to be strong, to push through. We often think we need to be strong for others – for our children, our family, our work. But how to deal with trauma starts by honouring your feelings, no matter how difficult they may be.

This is especially true when you're learning how to deal with childhood trauma or how to deal with past trauma. When we bury our feelings, thinking we should be over it, we create tension and resistance inside ourselves. And eventually, that tension bursts in ways that don’t serve us. It could come out as anger, frustration, or even physical ailments.

Instead of pushing your emotions away, give yourself permission to feel. Whether it's sadness, anger, grief, or confusion, acknowledge it. Let yourself sit with those feelings – even if it’s just for 10 minutes a day. That might look like sitting on the couch and letting yourself cry, scream, or punch a pillow. You’re dealing with trauma triggers, and allowing them to surface is part of healing.

2. Dealing with Trauma Triggers: Feeling the Pain Without Letting It Control You

When you’re working through trauma, one of the hardest things to deal with is trauma flashbacks or unexpected emotional reactions. These trauma triggers can appear at any moment, often catching us off guard. You might be fine one minute and then suddenly overwhelmed by an emotion or memory that feels like it happened just yesterday.

But here’s the truth: how to deal with trauma triggers is not about avoiding them. It’s about allowing yourself to feel them without letting them control you. This is especially important when you're learning how to deal with trauma triggers in a relationship, as they can affect how you interact with those around you.

Instead of trying to avoid the feelings that arise, sit with them. Notice what your body is telling you. What emotions are you feeling? What thoughts are you having? These triggers are your body’s way of signalling that there’s something unresolved. The more you can allow yourself to feel these emotions, the more you’ll be able to process them. It may take time, but over time, these trauma triggers will lose their grip on you. Like waves, they will come, crash, and eventually pass.

3. Letting Go of the ‘Fix-It’; Mentality: You Don’t Have to Have All the Answers

When you’re facing trauma, especially how to deal with childhood trauma as an adult, there’s often a feeling that you need to figure everything out right now. But the reality is, you don’t have to have all the answers today. The process of healing takes time. It’s okay if you don’t know how to get over trauma in a single step.

This journey is about honouring your pace and giving yourself permission to process. Sometimes, just acknowledging the pain, instead of trying to fix it, is all that’s needed for that moment.

This is crucial when learning how to deal with past trauma. The past doesn't define you, but it does inform how you respond to present-day challenges. Your job is to acknowledge that history, feel the emotions that come up, and let them pass. In doing so, you’ll begin to notice that your feelings don’t control you the way they once did.

4. Reaching Out for Support When You Need It

Healing from trauma doesn’t have to be done alone. One of the best things you can do when you're struggling with how to deal with trauma flashbacks or how to deal with trauma from the past is to reach out for support. You don’t have to navigate this alone. Whether it’s talking to a trusted friend, seeking professional help, or joining a support group, having someone who understands your experience can be incredibly healing.

When dealing with how to deal with childhood trauma as an adult, it’s especially important to reach out to people who won’t judge you or try to rush your healing. They’ll give you the space to express your feelings without pressure. And if you don’t have anyone to talk to, professional support can help guide you through the process of healing, with tools to help you manage how to deal with trauma triggers and flashbacks in a healthy way.

5. Resourcing Yourself: Finding Small Moments of Grounding

Dealing with trauma can feel all-consuming. It’s easy to get lost in your emotions or feel overwhelmed by everything that’s happening. But in moments when the intensity feels too much, it’s important to find ways to ground yourself. How to deal with past trauma sometimes involves finding small ways to reconnect with the present moment.

This might be going for a walk in nature, journaling, meditating, or just taking a few deep breaths. These small moments of grounding can help you process your emotions in a healthy way and avoid getting lost in your trauma.

You might also want to find a physical activity that brings you joy or a creative outlet that allows you to express what’s inside. The goal isn’t to avoid your feelings but to find ways to feel safe and supported as you process them.

6. Grief Is Part of Healing: Acknowledging the Pain

Whether it’s how to deal with childhood trauma or the grief that comes with any major loss, grief is an essential part of healing. It’s easy to think we should ‘move on’ quickly, especially when we’re facing a breakup, a financial setback, or a loved one’s passing. But grief deserves to be acknowledged. It doesn’t matter if the world doesn’t understand your pain – you need to.

Allow yourself to grieve what was lost, whether it’s a person, a part of yourself, or an experience. Don’t rush the healing process. The more you let yourself feel and process that grief, the more space you create for healing to take root.

7. You Will Grow Through This

The most important thing to remember when learning how to deal with trauma is that growth is possible. It might not feel like it right now, but you will grow through this process. The pain will always be a part of your story, but it won’t define you.

By giving yourself space to feel, process, and heal, you’re building resilience. You’re learning that trauma doesn’t have to control your life. You will become more connected to yourself, more compassionate, and stronger than before.

So, if you’re in the midst of dealing with trauma right now, take a deep breath and remember: you’re not alone. It’s okay not to have all the answers. It’s okay to feel lost sometimes. Just take it one step at a time. Honour your feelings. Seek support when you need it. And above all, trust yourself to heal, because you can. Remember, how to deal with trauma is a journey, and you have everything you need to move through it and come out stronger on the other side.

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