Trauma and how to safely overcome it – How to recover from trauma?

How to recover from trauma

Trauma is a word often seen in the press and on social media. There's a lot of talk about trauma, but not much is said about how to recover from it. As a result, it can sometimes be trivialized and misunderstood, though it certainly shouldn't be. Trauma, a word originating from Greek, means a wound. A wound on the human psyche.

Is every wound to the psyche easily categorized as trauma?

The answer is no. In a psychological sense, trauma is an injury. It's a 'mental state caused by the action of health and life-threatening external factors, leading to profound changes in human functioning.'[1] Consequently, recovering from such trauma, returning to previous responses and functioning, can be significantly complicated and not so easy.

It affects one's entire life. Trauma is preceded by a traumatic event, which has directly impacted us. This is referred to as a traumatic stressor. What kind of situation might this be? Most often, it involves life endangerment: a traffic accident, physical or sexual violence, or a somatic illness. Each situation is interpreted differently by each individual."

Symptoms of trauma – How to recognize if you are suffering from trauma

Diagnosing trauma isn't always obvious and straightforward. The symptoms of trauma may not be prominently visible, making it more challenging to diagnose. Being aware of its most common symptoms can be helpful:

  • Insomnia
  • Crying
  • Trembling limbs
  • Various pains, rooted in the psyche
  • Accelerated breathing and associated agitation
  • Prolonged low mood
  • Feeling disconnected from reality
  • Fears about one's own life and the lives of loved ones
  • Vaginismus
  • Neurotic disorders

Additionally, individuals suffering from trauma subconsciously avoid places and situations associated with the traumatic event. They limit social contacts and activities for fear of re-experiencing difficult emotions.

Trauma symptoms can resemble those of post-traumatic stress disorder - PTSD. For a condition to be considered trauma, these symptoms must be present for at least several weeks, though not continuously.

Types of trauma – How they affect our lives and how to recover from trauma

Trauma is defined as a mental state following a traumatic event, often life-threatening. However, it's important to consider that each person is unique in their thoughts, reactions, and interpretation of the world. For instance, childbirth might be a wonderful experience for one woman but a horrific trauma for another.

Broadly classifying, traumas can be divided based on the events that caused them:

  • Childhood trauma
  • Birth trauma
  • Trauma after a breakup
  • Trauma following an accident
  • Trauma after the death of a loved one or witnessing someone's death

Of course, this doesn't exhaust the subject. Let's focus on these few examples. How can these traumas affect life? The negative impact of an unresolved trauma significantly affects the quality of life. It can result in mood deterioration, melancholy, living with a sense of shame, or disappointment. Experiencing such feelings occasionally, we can live in harmony with ourselves.

However, if these feelings accompany us more frequently or daily, our life quality significantly worsens. A symptom of trauma can also be the loss of joy in life. We stop feeling pleasure from things or events that previously brought us a lot of joy. Obsessing over thoughts, replaying in our minds the event that had a profound impact on us.

Every day, a person with trauma faces many psychological aspects that hinder their functioning. Of course, the intensity and type of symptoms depend firstly on the type of trauma and secondly, crucially, on the person who experienced it. It may happen that two people participate in the same event, and one might not develop trauma while the other does.

Energetic aspects of trauma: How traumas affect our energy and what it means for our health

Trauma, as a psychological state, impacts the energy of our body. Such an intense amount of emotions and sensations cannot remain neutral to us, to our body, and our energy. Often, such a large dose of emotions can be likened to a bundle that gets stuck in our body. We are unable to discharge it because we lose contact with the here and now.

We want to forget the traumatic event and have no desire to revisit it, resulting in the deregulation of our body's energy. This un-discharged energy accumulating in our body can cause more than just minor discomforts. It may lead to the emergence of psychosomatic illnesses, various behaviors, or changes in habits and lifestyle. This impacts destructively on our life and health.

How to deal with trauma and recover from it: Best ways to cope with trauma - energetic aspects

Coping with trauma is not easy. Depending on how intensely we have experienced it, how deeply it has affected us, and how we react to it, our ways of dealing with trauma can differ. We can help ourselves in the face of trauma, although visiting a specialist is a very good idea, along with specific guidance in the area of mental health. How to recover from trauma? Here are some ways to work through trauma.

Practical tips and strategies for how to recover from trauma

Journal writing

A journal can be treated as a diary. Writing down our own thoughts, specific behaviors, and feelings helps us to understand and delve deep into ourselves. It's important to write what we truly think and feel without shame or embellishing reality. Daily uncensored and honest recording helps us to release thoughts hidden within us. After writing, we can read it (though it's best after some time) or ceremonially burn it. You decide.

Tantric massage

Tantric massage Warsaw is a unique way of working with the body, allowing for the balance between body, mind, and spirit. It can be a very supportive practice in the process of recovering from trauma, as tantric massages combined with academic practices can facilitate working through trauma not only at a mental level but also through the body, offering a deeper understanding. Its energetic effect helps to restore balance in the autonomic nervous system. A good tantric massage doesn't have to necessary include yoni massage. It is not mandatory.


It might seem simple, but breathing is crucial. Proper breathing not only in moments when emotions are overwhelming helps to soothe both body and spirit. Focusing on correct diaphragmatic breathing rather than chest breathing naturally induces calm and relaxation, supporting various daily life situations where traumatic symptoms arise. In terms of breathing, key practices include breathwork that aids in regulating the autonomic nervous system.

Meditation and Mindfulness

These are methods of being in the 'here and now,' which is very necessary in the case of trauma. They allow for focusing on the present and dealing with intrusive thoughts. By focusing on the environment and one's own body, the process of reducing the activity of the Default Mode Network can free the mind and connect with the present moment."

Terapia Havening

Havening Therapy is a therapeutic method aimed at addressing various difficulties experienced in everyday life, but primarily its goal is to alleviate post-traumatic stress disorder (PTSD) symptoms. It is intended to help individuals overcome problems resulting from traumatic experiences. This method falls under psychosensory therapy.

Visiting a specialist

In the case of such experiences, it is advisable to seek the help of a specialist to assist in processing the trauma. It's important to choose a professional who is experienced and specializes in such cases, to ensure the assistance is realistic and as tailored to the situation as possible.

Trauma is a serious issue and should not be trivialized. Denying feelings or pretending they don't exist is not helpful, although it's a common technique. In the case of experiencing trauma, it's valuable to seek help and try to help oneself. Seeking information and assistance is a positive step in dealing with traumatic experiences.

Remember, what's at stake is the quality of our life and health.


Zawadzki, B., & Strelau, J. (2008). Post-traumatic disorders as a consequence of the catastrophe. Science, 2, 47-55.

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