Survivors of trauma have been shown to heal in three stages, during which they work to re-establish their sense of safety and security, process their traumatic memories, and build hope and resources for the future. These stages are often not linear, but they can provide a framework for healing and support after a trauma.
3 Stages of Trauma Recovery
Psychological trauma occurs when someone experiences or witnesses a devastating, life-threatening or harmful event. While only fewer than 10% of trauma survivors develop long-term symptoms of post-traumatic stress disorder (PTSD), the effects of traumatic events can still be devastating even if someone doesn’t develop formal PTSD, and can require significant healing.1
Trauma survivors know that it can change one’s perception of safety, belonging, and fears about existence and mortality.1 It can emerge from a single incident, like an accident or natural disaster, or involve ongoing, long-term trauma, such as childhood or relationship abuse. People who experience trauma may feel isolated or alone and have an additional need for support, and find it difficult to talk to others about the event.2
People may undergo the three stages of trauma recovery for a number of reasons, including:
- Acute stress disorder
- Parental abuse
- PTSD
- Complex PTSD
- Childhood emotional neglect
- Experiencing a natural disaster like a hurricane or tornado
It is important to keep the role of culture and identity in mind, as these factors can play a huge role in the experience of and recovery from trauma. Not everyone is going to experience trauma the same way or need the exact same process for healing. Culture and identity can impact people’s self-image after a trauma, the way they perceive the events, their spiritual beliefs, the role of community, and their practices to facilitate healing.3
Stage 1: Safety & Stability
In the safety and stability stage of trauma recovery, the person is focused on the present moment, developing healthy coping mechanisms for reducing distress, calming the nervous system, and establishing a sense of safety after a traumatic event. This can include establishing literal safety, such as making sure the scene is safe or there is no further threat, as many victims may still experience a fight or flight response.
Some strategies to reestablish safety and stability after trauma include:
- Meditation
- Light or sound therapy
- Mindfulness
- Self-care
- Self-soothing
- Grounding techniques
Part of establishing safety is addressing any trauma-related symptoms that put someone at risk, such as poor self-care, high-risk behaviors, revictimization, and dissociation. Some trauma survivors may act out in self-destructive ways, take excessive risks, or expose themselves to triggering material, or they may be distracted or dissociate while driving or doing other activities.4
Stage 2: Remembering & Grieving
When a traumatic event results in loss, it can complicate grief in several ways. People may find themselves having to deal with the sudden or unexpected nature of the loss, separation from one’s loved ones or support system, and organizing or attending funeral and memorial services.5
For many, this includes going through the five stages of grief and ultimately accepting the traumatic event and its aftermath. They may need to talk through the event many times in order to process what happened. Well-meaning loved ones may say things like “Aren’t you just grateful it wasn’t worse?” or “You are so lucky!” because the person survived. This can leave the trauma survivor feeling alone and misunderstood. They don’t feel lucky. They feel terrible.
For many, the remembering and grieving stage of trauma recovery includes:
- Changing negative beliefs about themselves, others or the world around them
- Navigating through the stages of grief
- Getting involved in grief support groups
- Healing from traumatic grief
Stage 3: Reconnecting & Integration
In the third stage of trauma recovery, survivors undergo cognitive restructuring and integrate traumatic memories from the past with their newly learned safety and coping mechanisms. In this stage, people healing from trauma start to regain hope for the future, establish a strong support system, and find meaning and purpose in life.
This is the stage where people start to wonder, “What now?” They start to realize that the trauma doesn’t have to define their future. They begin to move forward, set goals, and reconnect with their lives, communities, and loved ones. They may want to find ways to help others or explore other meanings from their experience.7
When to Seek Professional Help
It can be very common to have acute psychological symptoms in the first month after the event. People may find themselves feeling jumpy, hypervigilant, or easily startled. They could also struggle with anxiety, insomnia, PTSD flashbacks, PTSD dissociation, or feeling isolated from others. However, if these symptoms persist for longer than four weeks, it can point to a more serious issue, like PTSD. When this is the case, it may be helpful to look for trauma-informed therapy options in an online therapist directory in order to find the right therapist and seek treatment for PTSD.
Some helpful therapeutic interventions for trauma recovery include:6
- CBT for PTSD
- DBT For PTSD
- EMDR for PTSD
- Hypnosis for PTSD
- Narrative Exposure Therapy (NET)
- Cognitive Processing Therapy (CPT)
- Group therapy
Final Thoughts
Healing from trauma can be difficult, but remember that it is possible. The three stages of trauma recovery provide a helpful model for recovering from trauma, and allow you to set goals for your progress. You don’t have to navigate this process on your own, and if you need additional support, group and individual therapy can help you on this journey.
For Further Reading
- Mental Health America
- National Alliance on Mental Health
- MentalHealth.gov
- 10 Best PTSD & Trauma Books
- Revolutionizing Trauma Treatment: Stabilization, Safety, Nervous System Balance by Babette Rothschild
- Managing Traumatic Grief and Coping After National Crises
- Resources for Survivors and the Public Following Disaster and Mass Violence – PTSD
- Tools for Healing Trauma – Haelan House
The 3 Stages of Trauma Recovery Infographics
