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The 3 Stages of Trauma Recovery

Published: October 31, 2022 Updated: February 23, 2023
Published: 10/31/2022 Updated: 02/23/2023
Headshot of Michelle Risser, LISW-S
Written by:

Michelle Risser

LISW-S
Headshot of Benjamin Troy, MD
Reviewed by:

Heidi Moawad

MD
  • Stages of Trauma Recovery3 Stages of Trauma Recovery
  • Stage 1: Safety & StabilityStage 1
  • Stage 2: Remembering & GrievingStage 2
  • Stage 3: Reconnecting & IntegrationStage 3
  • When to Seek Professional HelpWhen to Seek Help
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • The 3 Stages of Trauma Recovery InfographicsInfographics
Headshot of Michelle Risser, LISW-S
Written by:

Michelle Risser

LISW-S
Headshot of Benjamin Troy, MD
Reviewed by:

Heidi Moawad

MD

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.

Trauma can feel fresh, even if it happened years ago. Therapy can help you with recovery. BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you.

Choosing Therapy partners with leading mental health companies and is compensated for marketing by BetterHelp

Visit BetterHelp

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

Help For Trauma / PTSD

Talk Therapy – Get help recovering from trauma from a licensed therapist. Betterhelp offers online therapy starting at $60 per week. Get matched With A Therapist


Virtual Psychiatry – Get help from a real doctor that takes your insurance. Talkiatry offers medication management and online visits with top-rated psychiatrists. Take the online assessment and have your first appointment within a week. Free Assessment


Guided Psychedelic Journeys – Ketamine is a prescription medication that clinicians can prescribe off-label to treat trauma, depression, anxiety, and OCD. Innerwell pairs ketamine with support from licensed psychotherapists. Find out if you’re a good candidate: Take Online Assessment 

Choosing Therapy partners with leading mental health companies and is compensated for marketing by BetterHelp, Talkiatry, and Innerwell.

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.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for marketing by the companies mentioned below.

Online Therapy 

BetterHelp – Get support and guidance from a licensed therapist. BetterHelp has over 20,000 therapists who provide convenient and affordable online therapy.  Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Virtual Psychiatry

Talkiatry – Get help from a real doctor that takes your insurance. Talkiatry offers medication management and online visits with top-rated psychiatrists. Take the online assessment and have your first appointment within a week. Free Assessment

Trauma & Abuse Newsletter

A free newsletter for those impacted by trauma or abuse. Get encouragement, helpful tips, and the latest information. Sign Up

Mindfulness

Mindfulness.com – Change your life by practicing mindfulness. In a few minutes a day, you can start developing mindfulness and meditation skills. Free Trial

Guided Psychedelic Journeys

Innerwell – Ketamine is a prescription medication that clinicians can prescribe off-label to treat trauma, depression, anxiety, and OCD. Innerwell pairs ketamine with support from licensed psychotherapists. Find out if you’re a good candidate: Take Online Assessment 

Choosing Therapy Directory 

You can search for therapists by specialty, experience, insurance, or price, and location. Find a therapist today.

Choosing Therapy partners with leading mental health companies and is compensated for marketing by BetterHelp, Talkiatry, Innerwell, and Mindfulness.com

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

Stage 1: Safety & Stability   Stage 2: Remembering & Grieving   Stage 3: Reconnecting and Integration

When to Seek Professional Help

8 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Breslau, N. (2009). The epidemiology of trauma, PTSD, and other posttrauma disorders. Trauma, Violence, & Abuse, 10(3), 198-210.

  • Todahl, J. L., Walters, E., Bharwdi, D., & Dube, S. R. (2014). Trauma healing: A mixed methods study of personal and community-based healing. Journal of Aggression, Maltreatment & Trauma, 23(6), 611-632.

  • Bryant-Davis, T. (2019). The cultural context of trauma recovery: Considering the posttraumatic stress disorder practice guideline and intersectionality. Psychotherapy, 56(3), 400.

  • Myrick, A. C., & Green, E. J. (2014). Establishing safety and stabilization in traumatized youth: Clinical implications for play therapists. International Journal of Play Therapy, 23(2), 100.

  • Bradley University. (2021). Managing Traumatic Grief and Coping After National Crises. Bradley University Online. Retrieved from: https://onlinedegrees.bradley.edu/blog/traumatic-grief/

  • Lenz, A. S., Haktanir, A., & Callender, K. (2017). Meta‐analysis of trauma‐focused therapies for treating the symptoms of posttraumatic stress disorder. Journal of Counseling & Development, 95(3), 339-353.

  • Covington, S. S. (2008). Women and addiction: A trauma-informed approach. Journal of psychoactive drugs, 40(sup5), 377-385.

  • American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).

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Headshot of Michelle Risser, LISW-S
Written by:

Michelle Risser

LISW-S
Headshot of Benjamin Troy, MD
Reviewed by:

Heidi Moawad

MD
  • Stages of Trauma Recovery3 Stages of Trauma Recovery
  • Stage 1: Safety & StabilityStage 1
  • Stage 2: Remembering & GrievingStage 2
  • Stage 3: Reconnecting & IntegrationStage 3
  • When to Seek Professional HelpWhen to Seek Help
  • Final ThoughtsConclusion
  • Additional ResourcesResources
  • The 3 Stages of Trauma Recovery InfographicsInfographics
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