Healing Past Traumas with 6 Techniques and Practices to Release Emotional Wounds

Dealing with past traumas is a deeply personal and often challenging journey. Traumas can manifest in various ways, affecting our mental, emotional, and even physical health. However, with the right techniques and practices, it’s possible to work through these traumas and move toward healing and wholeness. This article explores effective strategies for confronting and healing past traumas, citing references from respected authors and therapists in the field.

Understanding Trauma

Before diving into the techniques, it’s essential to understand what is referred as past trauma.

A past trauma is typically defined as a deeply distressing or disturbing experience that has left lasting psychological, emotional, or physical effects on an individual. Trauma often involves events where a person felt intense fear, helplessness, or a loss of control, which overwhelmed their ability to cope in the moment. Common sources of trauma include:

• Abuse (physical, emotional, or sexual)
  
  
• Loss (such as the death of a loved one, significant relationship loss, or job loss)
  
  
• Accidents or disasters (car accidents, natural disasters, or life-threatening situations)
  
  
• Chronic stress (prolonged exposure to stressful or abusive environments, such as living with neglect, ongoing violence, or emotional instability)

Trauma can manifest in various ways, including recurring memories, emotional numbness, hypervigilance, and avoidance behaviors. 

According to The Body Keeps the Score by Dr. Bessel van der Kolk, trauma is not just stored in the mind but also in the body, affecting our physical well-being as much as our mental state. While everyone processes trauma differently, unresolved past trauma may continue to impact a person’s sense of self, relationships, and behavior until it is addressed and processed through healing and coping strategies

1. Mindfulness and Grounding Techniques

Practice: Mindfulness Meditation
Mindfulness meditation involves paying close attention to the present moment without judgment. This practice can be particularly helpful for trauma survivors because it encourages a non-reactive awareness of thoughts, emotions, and bodily sensations. By staying present, individuals can start to observe their trauma responses without becoming overwhelmed by them.

Technique: Grounding Exercises
Grounding exercises are another essential tool for past trauma recovery. These techniques help to anchor a person in the present moment, which can be particularly useful during flashbacks or periods of intense anxiety. Simple grounding techniques include:

• 5-4-3-2-1 Exercise: 
  Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
  
  
• Deep Breathing: 
  Focus on slow, deep breaths to calm the nervous system.

Reference: Jon Kabat-Zinn, the creator of the Mindfulness-Based Stress Reduction program, emphasizes the importance of mindfulness in healing past trauma. His book, Wherever You Go, There You Are, provides practical advice on incorporating mindfulness into daily life.

2. Cognitive Behavioral Therapy (CBT)

Practice: Thought Reframing
CBT is a well-researched therapeutic approach that helps individuals identify and challenge negative thought patterns related to their trauma. One of the core techniques in CBT is thought reframing, which involves recognizing irrational or harmful thoughts and replacing them with more balanced and constructive ones.

Technique: Journaling
Writing down your thoughts and feelings is a powerful way to process past trauma. Journaling allows you to explore and articulate emotions that might be difficult to express otherwise. It also provides a space to challenge and reframe negative thoughts.

Reference: Dr. Aaron Beck, the pioneer of CBT, discusses the process of cognitive restructuring in his book Cognitive Therapy and the Emotional Disorders. His work highlights how changing thought patterns can significantly alleviate trauma-related symptoms.

3. Somatic Experiencing

Practice: Body Awareness Exercises
Somatic Experiencing, developed by Dr. Peter Levine, focuses on the body’s role in trauma recovery. Levine argues that trauma is stored in the body, and therefore, physical exercises that increase body awareness can help release this stored trauma. Techniques include:

• Body Scanning: A practice of mentally scanning your body for areas of tension or discomfort, then consciously relaxing those areas.
  
  
• Movement Therapy: Engaging in gentle physical activities, such as yoga or tai chi, can help in releasing trauma stored in the muscles and tissues.

Reference: In Waking the Tiger: Healing Trauma, Dr. Peter Levine explains how the body holds onto trauma and how releasing it can lead to healing. His approach emphasizes the importance of reconnecting with bodily sensations and allowing the body to complete the fight-or-flight responses that were frozen during the traumatic event.

4. Eye Movement Desensitization and Reprocessing (EMDR)

Practice: Bilateral Stimulation
EMDR is a specialized therapy designed to help individuals process and integrate traumatic memories. During EMDR sessions, a therapist guides the client through traumatic memories while using bilateral stimulation (such as eye movements, taps, or sounds) to reduce the intensity of the emotional response.

Technique: Self-Administered Bilateral Stimulation
While EMDR should be conducted by a trained therapist, some aspects, such as bilateral tapping, can be used outside of therapy sessions to calm the nervous system. Gently tapping your knees alternately while focusing on a calming image can help soothe anxiety.

Reference: Dr. Francine Shapiro, the founder of EMDR therapy, provides a comprehensive overview of the technique in her book Getting Past Your Past: Take Control of Your Life with Self-Help Techniques from EMDR Therapy. The book offers practical exercises for managing trauma symptoms using EMDR principles.

5. Emotional Freedom Technique (EFT)

Practice: Tapping Therapy
EFT, often referred to as tapping, combines elements of cognitive therapy and exposure therapy with acupressure. Practitioners tap on specific meridian points on the body while focusing on the trauma, helping to release emotional blockages.

Technique: The Basic Tapping Sequence
The basic EFT sequence involves tapping on nine key points while repeating affirmations related to the trauma. This process can help reduce the emotional charge associated with traumatic memories.

Reference: In The Tapping Solution by Nick Ortner, EFT is described as a powerful tool for emotional healing. The book provides step-by-step instructions on how to use tapping to address a wide range of issues, including trauma.

6. Inner Child Work

Practice: Visualization Exercises
Inner child work involves reconnecting with and healing the wounded parts of oneself that were formed during traumatic experiences in childhood. This practice often involves visualization exercises where you imagine comforting and nurturing your younger self.

Technique: Writing Letters to Your Inner Child
Writing a letter to your inner child can be a therapeutic way to express love, understanding, and compassion toward the parts of you that are still hurting from past traumas. This technique helps integrate these wounded aspects into your present self.

Reference: John Bradshaw’s book Homecoming: Reclaiming and Championing Your Inner Child explores the concept of inner child work in depth. Bradshaw provides exercises and techniques for healing the emotional wounds from childhood.

Embracing the Journey of Healing

As someone who has spent over 15 years helping individuals confront and heal from their past traumas, I can personally attest to the profound transformation that comes when you commit to this journey. Trauma isn’t something you simply “get over”, it is something you learn to live with, integrate, and ultimately, grow from. The techniques and practices we’ve explored in this article are not just theoretical concepts; they are powerful tools that I’ve seen work time and again in my coaching practice.

Over the years, I’ve had the privilege of guiding many clients through the process of healing their emotional wounds. Whether it’s through mindfulness, Cognitive Behavioral Therapy (CBT), or somatic experiencing, the key to success lies in consistency, patience, and a willingness to face what’s uncomfortable. Healing is not a linear process, and it’s okay to feel overwhelmed at times. The important thing is to keep moving forward, even if it’s one small step at a time.

One of the most rewarding aspects of my work is witnessing the incredible resilience and strength that people discover within themselves. I’ve seen individuals who were once paralyzed by fear and pain, learn to reclaim their power and live lives full of purpose and joy. It’s not about erasing the past but about finding the courage to transform it into a source of strength.

Remember, you don’t have to walk this path alone. Whether you choose to work with a therapist, a coach, or a supportive community, reach out and seek the help you need. Healing is a collaborative journey, and with the right support, you can move from a place of surviving to thriving.

If you’re ready to start this journey or if you’re already on the path and need guidance, I’m here to help. Together, we can work through the past and build a future where you are no longer defined by your trauma but empowered by the strength you’ve gained from overcoming it.

Your past does not define your future, but how you choose to heal and grow from it does. Let’s take this journey together, one step at a time.