9 Effective Steps to Recovering from Childhood Trauma


If you have a childhood trauma that continues to carry into adulthood you should immediately find a way to restore it. Because the trauma makes your emotions continue to flare up when faced with the trigger. Without realizing it, deep trauma in the past can negatively affect your career, relationships, health, and your entire life.

How to recover from childhood trauma

To recover from a childhood trauma, you need to start the process that you should have done since the event occurred. But nothing is impossible, even though it takes time you still have hope to recover from past trauma. The following guidelines for recovering childhood trauma according to Andrea Brandt, PhD, a marriage and family therapist in the United States:

1. Try to focus on yourself

To begin the trauma recovery process, try to find a quiet place where you can focus and not be disturbed. Make sure you use comfortable clothes to start this one process. If so, sit comfortably on the floor with your eyes closed.

Take a deep breath, then focus and feel your own consciousness. Feel how cool the floor where you sit. Imagine the flow of energy from your tailbone to the floor where you sit. Focus your mind on your own body without being disturbed by anything else.

2. Recall the past memory

Now, try to recall the situation or event that upset you recently. Then, find something that triggers your emotions. Remember as much as possible and imagine yourself in that period. Try to see and feel the emotions that emerge at that time again.

3. Feel his emotions

Next, breathe deeply until you can calm down again. Then, let your body feel various emotions. Try to observe and focus on the physical response that appears at that time, whether tingling, tightness, headache, or other.

These various sensations will later be needed to re-understand the childhood trauma that you have experienced. After you feel these various sensations, explain these feelings to yourself as detailed as possible as if you are talking to yourself in your heart.


4. Get to know and name each sensation

When you feel turbulent emotions, try to associate with the sensation you feel at that time, does anxiety make the chest tight or is there an angry feeling that makes the body feel hot? Try feeling and telling yourself in your heart what you feel. By recognizing these various sensations, you will more easily understand about yourself and the body.

5. Love every emotion and sensation that is felt

To cure childhood trauma, you must be able to accept everything that the body feels. Tell yourself that you like and enjoy feeling these emotions. Do this for every emotion you are feeling for example "I love myself because of feelings (anger, sadness, anxiety, etc.). By loving every emotion that is felt, you will slowly accept that it is normal.

6. Try to feel and do it

Stay focused on the emotions and accompanying sensations. Let this feeling seep into yourself and just flow. Don't try to hold it or hide it. Then, let the body respond to emotions and sensations with various things that are desired or need to be done.

If you feel like crying, cry as much as you like. So even if you want to shout or hit something. Do what your body wants at that time. You can shout loudly or punch with your eyes closed in the same position.


7. Take the message

Are the emotions that you feel now connected with traumatic past events? Are you beginning to realize the negative things that limit yourself due to childhood trauma? If yes, look carefully and take the moral message. You can certainly find it.

However, if you feel you don't get anything try writing down all the feelings and emotions you feel on a piece of paper. Do this for 10 minutes without stopping. Then, think about what messages your emotions are trying to send right now.

8. Try to share with others

Do you have someone who can be invited to various questions comfortably? If so, try telling him about your current feelings. But if not, write down the various feelings you feel about your childhood trauma.

Write down the events that were the initial triggers and how you reacted at that time. Then, write down what you feel right now. Don't think that this is useless ... Even though it seems trivial, sharing stories with talking or writing them down is an effective way to get rid of emotions that have been hidden.

9. Remove and discard everything

After you tell or write down everything that is felt now is the time for you to do a 'ritual' to release emotions from previous trauma. The method can be by burning the letter you just wrote or throwing away the object that made your childhood trauma appear.

Whatever the way, the point is to let go and throw away all the things that can make you think back to it. Eliminate trauma, emotions, and accompanying sensations by removing and releasing all things related to it.

Ask for expert help


If you feel this method doesn't work, ask for expert help. Try to tell your childhood trauma to a psychologist or expert therapist to find out the most appropriate treatment method. Various types of therapy may be suitable for dealing with the trauma you have experienced to date. Never be embarrassed to ask for professional help for a much better quality of life.

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