How to Heal From Childhood Trauma
Have you ever asked yourself, “Do I have childhood trauma?” In all honesty, it’s pretty likely. Millions of children experience trauma every year. In fact, almost half of children aged 0 – 17 have faced at least one traumatic event, with over 22% experiencing more than one.1
If you were in a scary car accident, lost a loved one, lived through a natural disaster, or faced any form of violence or abuse in childhood, chances are, you experienced childhood trauma.
As children, we generally don’t have the tools to manage the difficult emotions that come with traumatic experiences. So, we find ways to bury them deep, sweep them under the rug, or block them out, hoping they’ll go away. Unfortunately, they rarely do. Instead, they crop up in different ways in adulthood: depression, anxiety, complex physical ailments, or sleep problems.
So, how can you heal from childhood trauma? Fortunately, many treatment options are available to help you manage the lingering effects of childhood trauma. But first, what is childhood trauma, and how does it influence adulthood?
What Is Childhood Trauma?
Childhood trauma means being exposed to stressful, potentially life-threatening experiences during childhood. For example, a natural disaster, car accident, family violence, abuse, neglect, or loss of a loved one.2
These events tend to significantly disrupt a child’s development, which can have lasting effects into adulthood. A child who has experienced trauma may struggle to:
- Form healthy relationships with their parents or caregivers
- Manage their body’s reaction to stress, leading to an overactive stress system
- Regulate their difficult emotions, such as anger and fear
- Learn at the same pace as others, and develop skills like reasoning
Childhood trauma can also lead to changes in a person’s brain and nervous system, which can continue to disrupt their lives for long after the trauma has passed.3
How Does Childhood Trauma Affect Adulthood?
As we’ve already alluded to, childhood trauma can affect adulthood in more ways than one. Adults who experienced trauma in childhood are more at risk of developing mental health problems, such as depression, anxiety, and eating disorders.4
Childhood trauma can also lead to physical difficulties in adulthood, such as chronic fatigue syndrome, fibromyalgia, and irritable bowel syndrome. Certain chronic diseases, such as pulmonary disease, heart disease, and diabetes are also more common in people who have faced childhood trauma.5
What’s more, many people who experienced childhood trauma find it difficult to regulate their emotions. This could be due to the impact the traumatic experiences had on their nervous system and body as a whole, making their emotions feel more intense and difficult to manage.6
Signs of Childhood Trauma in Adults
Childhood trauma is extremely individual to each person, as each trigger event is very unique. However, certain emotional, behavioral, and physical indicators overlap between people. These can help you identify if childhood trauma may still be affecting you in adulthood.
Emotional Signs of Childhood Trauma7
- Shame
- Anxiety
- Irritability
- Depression
- Mood swings
- Intrusive thoughts
- Blaming yourself for the trauma
- Worries about trauma reoccurring
Behavioral Symptoms of Childhood Trauma7
- Self-harm
- Withdrawal from others
- Difficulties in relationships
- Engaging in high-risk behaviors
- Avoiding emotional connections with others
- Avoiding reminders of the event, such as the place or people involved
Physical Signs of Childhood Trauma7
- Nightmares
- Digestive issues
- Appetite changes
- Sleep disturbances
- Always feeling tired
- Constant high stress levels
- Frequent colds and infections
- Continual worries about pain and body aches
If you think you may be struggling with the after-effects of childhood trauma, consult with a mental health professional. They will be able to guide you through the best treatment approach for you.
How to Treat Childhood Trauma in Adults
Childhood trauma can clearly leave lasting scars. However, with the right treatment approach, adults can start to heal from their traumatic past experiences. At Mission Connection, we offer a range of therapy approaches, allowing you to work with an experienced and licensed clinician to identify which technique is right for you.
Let’s explore some of the most effective forms of therapy for childhood trauma in depth.
Eye Movement Desensitization Therapy (EMDR)8
EMDR is a type of psychotherapy, also known as 1 to 1 therapy, that combines elements of cognitive behavioral therapy and exposure therapy. However, it focuses on measuring certain eye movements while a person is exposed to thoughts and images that may bring back traumatic memories.
By bringing these to the surface in a supportive, safe environment, the person can process and understand these, so they don’t continue to negatively impact their lives.
Research shows that EMDR is extremely effective for treating post-traumatic stress disorder that has occurred as a result of childhood trauma. It can also help those who experienced sexual abuse and trauma after a car accident.
Trauma-Informed Cognitive Behavioral Therapy8
Some experts recommend trauma-focused psychotherapy rather than other forms of therapy for childhood trauma. This is often because this approach focuses specifically on how trauma influences the body and mind, and is designed to counteract these effects.
In trauma-focused CBT, the therapist helps a person uncover the negative, unhealthy thinking patterns and beliefs that arose from their childhood traumatic experiences. By doing this, they help them feel, think, and act in healthier ways in everyday life.
This approach also uses a combination of relaxation techniques and coping skills, helping adults cope if and when difficult feelings resurface.
Psychodynamic Therapy9
Psychodynamic therapy is a long-term therapy that often doesn’t have a set number of sessions, unlike CBT and EMDR. Instead, a psychodynamic therapist helps people explore their past experiences and consider how these impact their current lives.
This approach tends to focus largely on the past, with the premise that when you understand and process your traumatic past experiences, they stop influencing your current thoughts and behaviors.
How to Heal From Childhood Trauma At Home
Childhood trauma can be like carrying a heavy backpack wherever you go. A therapist can help you take items out of the backpack, one by one. You’ll look at them, analyze them, and then set them down, so they no longer hold you back.
It can be difficult to do this on your own, which is why we recommend therapy. However, there are steps you can take alongside therapy to help support your healing.
1. Prioritize Your Relationships10
Research shows that social support from your friends, romantic partner, or close family members is vital when recovering from trauma. Not only can having strong, healthy relationships help reduce the risk of mental health difficulties after childhood trauma, but it can also make you feel better about yourself.
What’s more, studies show that having a strong social support network around you can increase the compassion you have for yourself, which can help you heal from past traumatic experiences.
2. Carve Out Time for Self-Care11
Let’s get one thing straight: self-care isn’t selfish. In fact, self-care is fundamental for all of us, let alone those of us who have experienced childhood trauma. However, one of the main excuses we get when it comes to self-care is that there isn’t enough time in the day, especially if you’re a parent.
We understand completely. So, let’s talk about some ways you can slot self-care into your day that doesn’t require massive adjustments to your daily routine:
- Reading 5 pages of a book before bed.
- Going outside for a short walk during lunchtime.
- Doing 10 minutes of stretches when you wake up.
- Setting aside an hour of your week for a hobby you love.
- Taking time to keep a consistent bedtime (even on weekends!).
These small changes to your week can make a big impact on how you feel about yourself and others, and can leave more space for you to process your past experiences.
3 Add Mindfulness to Your Schedule12
Mindfulness-based practices that focus on breath, posture, relaxation, and meditation can be pivotal to healing from childhood trauma. Mindfulness meditation focuses on increasing self-awareness and tapping into the mind-body connection.
As childhood trauma often gets stored within the body, mindfulness can be extremely beneficial in helping you manage the after-effects that trauma is having on your body.
Research shows that incorporating yoga, tai chi, qi gong, or meditation into your weekly routine can reduce our symptoms of childhood trauma and help us cope day to day.
Seek Support for Childhood Trauma Today
No child should have to experience trauma, but unfortunately, this isn’t the reality for many. Childhood trauma can continue to stay in the back of your mind, having an impact on your emotions, physical health, and behaviors, long past childhood and into your adult years.
If you think you may be struggling with the lingering effects of childhood trauma, it can be difficult to know what to do. Do you brave it on your own, or ask for help? Childhood trauma isn’t easy to unpack on your own, so we always recommend consulting a mental health professional.
At Mission Connection, we know the impact traumatic experiences in childhood can have on a person’s life, even as an adult. We offer a comprehensive treatment plan, delivered by licensed clinicians and experienced therapists, tailored to meet your exact needs. We also offer a range of payment options to cater to your budget and income.
We’re here to help you overcome your childhood trauma. Get in touch with our team at 866-721-7952 and start your healing journey now.
References
1. Data Resource Center for Child & Adolescent Health. (n.d.). NSCH 2011/12: Adverse family experiences, Nationwide. https://www.childhealthdata.org/browse/survey/results?q=2614&r=1
2. Cruz, D., Lichten, M., Berg, K., & George, P. (2022). Developmental trauma: Conceptual framework, associated risks and comorbidities, and evaluation and treatment. Frontiers in Psychiatry, 13, 800687. https://doi.org/10.3389/fpsyt.2022.800687
3. The National Child Traumatic Stress Network. (n.d.). Effects. https://www.nctsn.org/what-is-child-trauma/trauma-types/complex-trauma/effects?utm_source=chatgpt.com
4. Springer, K. W., Sheridan, J., Kuo, D., & Carnes, M. (2003). The long-term health outcomes of childhood abuse: An overview and a call to action. Journal of General Internal Medicine, 18(10), 864–870. https://doi.org/10.1046/j.1525-1497.2003.20918.x
5. Sonu, S., Post, S., & Feinglass, J. (2019). Adverse childhood experiences and the onset of chronic disease in young adulthood. Preventive Medicine, 123, 163-170. https://doi.org/10.1016/j.ypmed.2019.03.032
6. Ion, A., Bîlc, M. I., Pițur, S., Pop, C. F., Szentágotai-Tătar, A., & Miu, A. C. (2023). Childhood maltreatment and emotion regulation in everyday life: An experience sampling study. Scientific Reports, 13, 7214. https://doi.org/10.1038/s41598-023-34237-4
7. Center for Substance Abuse Treatment. (2014). Trauma-informed care in behavioral health services (Treatment Improvement Protocol (TIP) Series, No. 57). Substance Abuse and Mental Health Services Administration (SAMHSA). https://store.samhsa.gov/sites/default/files/d7/priv/sma14-4816.pdf
8. Stein, M. B., & Norman, S. (2024). Posttraumatic stress disorder in adults: Psychotherapy and psychosocial interventions. In P. P. Roy-Byrne & M. Friedman (Eds.), UpToDate. Retrieved January 2025, from https://www.uptodate.com/contents/posttraumatic-stress-disorder-in-adults-psychotherapy-and-psychosocial-interventions
9. Alessi, E. J., & Kahn, S. (2019). Using psychodynamic interventions to engage in trauma-informed practice. Journal of Social Work Practice, 33(1), 27-39. https://doi.org/10.1080/02650533.2017.1400959
10. Maheux, A., & Price, M. (2016). The indirect effect of social support on post-trauma psychopathology via self-compassion. Personality and Individual Differences, 88, 102-107. https://doi.org/10.1016/j.paid.2015.08.051
11. Slade, M., Rennick-Egglestone, S., Blackie, L., Llewellyn-Beardsley, J., Franklin, D., Hui, A., Thornicroft, G., McGranahan, R., Pollock, K., Priebe, S., Ramsay, A., Roe, D., & Deakin, E. (2019). Post-traumatic growth in mental health recovery: Qualitative study of narratives. BMJ Open, 9(6), e029342. https://doi.org/10.1136/bmjopen-2019-029342
12. Taylor, J., McLean, L., Korner, A., Stratton, E., & Glozier, N. (2020). Mindfulness and yoga for psychological trauma: Systematic review and meta-analysis. Journal of Trauma & Dissociation, 21(5), 536–573. https://doi.org/10.1080/15299732.2020.1760167
