4 Stages of Trauma Recovery: The Steps to Healing From Trauma

What Is Trauma?

Psychological trauma occurs when someone experiences or witnesses a devastating, life-threatening, or harmful event. While fewer than 10% of survivors develop post-traumatic stress disorder (PTSD), the effects of an event can still be overwhelming and require significant healing.¹

Trauma can emerge from a single incident, like an accident or natural disaster, or involve ongoing, long-term exposure, such as childhood or relationship abuse. Individuals may feel isolated or alone but find talking about the event with others difficult.²

The 4 Stages of Trauma Recovery

Trauma healing often occurs in four stages. Stage 1 focuses on establishing safety. Stage 2 involves remembering the trauma and grieving about what happened. Stage 3 requires a person to reconnect to their core values and what brings joy. Stage 4 is about using the skills one has developed to focus on living life to the fullest.

Not everyone will experience trauma the same way. Recovery is individualized, and some individuals may need more support than others. It is also 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.³

Here are the four stages of trauma recovery:

Stage 1: Safety & Stability

The first step of recovering from trauma is establishing safety and stability to calm the nervous system. People with PTSD often have a hard time staying in the present moment because of PTSD flashbacks, nightmares, and intrusive thoughts about their trauma. Learning how to re-focus on the present moment is crucial.

Creating a sense of safety and security could involve prioritizing self-care, establishing predictable routines, setting boundaries in relationships, and ensuring a supportive environment. Participating in support groups or connecting with others who have experienced similar traumas can also be beneficial, as it provides a sense of belonging and validation.

Some strategies to reestablish safety and stability after trauma include:

• Meditation for PTSD
• Light or sound therapy
• Mindfulness
• Physical and emotional self-care
• Breathing exercises for anxiety
• Grounding techniques

Stage 2: Remembering & Grieving

A traumatic event resulting in loss can complicate grief in several ways. For many, trauma recovery includes going through the five stages of grief and ultimately accepting the event and aftermath. It is not uncommon to experience moments of intense anger about the trauma occurring and intense sadness over the loss of what could have been if the trauma had not happened. It is important to note that the grieving process can be complex and non-linear, as individuals may move back and forth between the different stages.

During the remembering and grieving stage, individuals may find themselves revisiting and processing the details of their trauma multiple times. This repetitive recounting of the experience is part of the healing process, as it allows individuals to make sense of what happened. It is common for survivors to share their story with trusted friends, family members, or therapists, who can provide support and validation.

Stage 3: Reconnecting & Integration

In the third stage of trauma recovery, survivors undergo cognitive restructuring and combine their past traumatic experiences with new skills they’ve learned for staying safe and managing their stress. Those healing from trauma start to regain hope for the future, establish a support system, and find meaning and purpose in life.

Many may start to wonder, “What now,” as they realize their trauma does not define the 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.⁴

Stage 4: Consolidation & Resolution

During this stage, individuals focus on finding a sense of purpose and meaning in life after trauma. This could include exploring new interests, setting new goals, and re-establishing connections and relationships. It is important to note that consolidation and resolution do not mean forgetting or getting rid of the trauma completely but rather finding a way to live a fulfilling life despite the lingering effects of the trauma.

Individuals may engage in various types of trauma therapy, such as cognitive restructuring and reframing, to challenge negative beliefs and perceptions that may have developed as a result of the trauma. They may also work on developing adaptive coping strategies and skills to better navigate challenges and trauma triggers that may arise in the future.

What to Know About Trauma Recovery

Trauma recovery requires patience, self-compassion, and the willingness to seek support and resources to navigate the challenges and emotions that may arise along the way. Healing from trauma is possible, and with time, resilience, and a holistic approach to self-care, individuals can move towards a path of recovery and growth.

Here are some things to keep in mind about trauma recovery:

Trauma Recovery Takes Time

Trauma recovery takes time and is a unique journey for each individual. It is important to be patient and gentle with yourself as you move through the various stages of trauma healing. Recognizing that healing is a process and not a race is crucial in allowing yourself the time and space to heal at your own pace.

Trauma Healing Is Not a Competition

Trauma healing is not a competition. It is important to remember that everyone’s experiences and journeys are different. Comparing your healing journey to others can undermine your progress and create unnecessary pressure. Each person has their own set of strengths, challenges, and coping mechanisms, so it is important to focus on your own healing and growth. 

Recovery & Growth Are Possible

Recovery and post-traumatic growth are possible. While the effects of trauma can be long-lasting and challenging, it is important to remember that healing and positive change are possible. With the right support, coping strategies, and self-care, individuals can overcome the impact of trauma and find a new sense of purpose, resilience, and personal growth.

Processing Trauma Requires Your Whole Self

Processing trauma requires engaging your whole self. Healing from trauma involves addressing the physical, emotional, and psychological aspects of your experiences. It is important to seek support from professionals who can guide you through healing both the brain changes that occurred after the trauma, as well as releasing trauma from the body.

Loving Yourself Shows Resilience Against Trauma

Learning how to love yourself shows resilience against trauma. Self-compassion, self-care, and self-love are crucial in trauma recovery. By prioritizing your own well-being, setting boundaries, and engaging in activities that bring you joy and fulfillment, you are actively demonstrating resilience and strength in the face of trauma.

People Want to Help & Support You

People in your life want to help and support you. It is common to feel isolated and develop a need for hyper-independence after experiencing trauma, but it is important to remember that there are people who care about you and want to support you on your healing journey. Ask for help from trusted friends, family members, or professionals for the support and assistance you need. Building a support system can provide a sense of connection, validation, and encouragement throughout the healing process.

When to Seek Professional Help

Acute psychological symptoms in the first month after a traumatic event are common. People may feel jumpy, hypervigilant, or easily startled. They could also struggle with anxiety, insomnia, or feeling isolated from others. However, symptoms persisting longer than four weeks can point to a larger issue, like PTSD. Looking for trauma-informed therapy options in an online therapist directory can help individuals find the right therapist and seek treatment for PTSD.

Therapy approaches to help individuals navigate trauma include:

• Cognitive behavioral therapy (CBT): CBT for PTSD involves identifying and challenging negative thought patterns and behaviors related to the traumatic event, helping individuals develop coping strategies to manage symptoms and improve their overall well-being.
• Dialectical behavior therapy (DBT): DBT for PTSD focuses on developing skills in mindfulness, emotional regulation, interpersonal effectiveness, and distress tolerance, providing individuals with tools to manage intense emotions and trauma-related triggers.
• Eye Movement Desensitization and Reprocessing (EMDR): EMDR for PTSD utilizes bilateral stimulation techniques to reprocess traumatic memories, helping individuals decrease the emotional charge associated with the trauma and alleviate symptoms.
• Hypnosis for PTSD: Hypnosis for PTSD involves a guided hypnotic state to access and address unconscious traumatic memories and associated feelings, aiming to reduce distress and promote healing.
• Narrative exposure therapy (NET): NET involves structured retelling of the traumatic experiences to integrate them into a coherent life story, aiming to reduce PTSD symptoms and improve the individual’s sense of agency and resilience.
• Cognitive processing therapy (CPT): CPT focuses on identifying and challenging maladaptive beliefs about the self and the world following a traumatic event, promoting cognitive restructuring and resolution of trauma-related distress.
• Group therapy: Group therapy for PTSD offers a supportive environment for individuals to share experiences, gain insight, and receive validation from peers, fostering a sense of community and reducing feelings of isolation often associated with trauma.