How to Overcome Psychological Trauma: A Path You Don’t Have to Walk Alone

If you are wondering how to overcome psychological trauma, the first thing to know is that what you feel is a human reaction to something very hard. And with support, it is possible to feel better.

What is psychological trauma?

Psychological trauma is the emotional and physical response to an experience that felt dangerous, terrifying or overwhelming. According to the National Institute of Mental Health (NIMH), many people have strong reactions after a traumatic event, and most recover over time. When symptoms persist or interfere with daily life, it is important to seek a professional evaluation. Some people may develop post-traumatic stress disorder (PTSD), but not all reactions to trauma indicate this diagnosis.

Experiences that can cause trauma

Trauma doesn’t depend only on what happened, but on how you experienced it. Some common experiences are:

• Accidents, serious illness or natural disasters.
• Physical, sexual or emotional violence, including intimate partner violence.
• The sudden death of a loved one.
• Experiences during migration, such as crossing the border in dangerous conditions, suffering abuse or being separated from your family.
• Being a victim of exploitation or forced labor.
• Difficult experiences in childhood.

Common reactions after trauma

NIMH describes reactions like these:

• Feeling anxious, sad or angry.
• Trouble sleeping or concentrating.
• Thinking about what happened over and over.
• Nightmares or memories that come out of nowhere, as if you were living it again.
• Avoiding places, people or situations that remind you of what happened.
• Startling easily or always feeling on alert.
• Physical symptoms such as headaches, stomach problems, a racing heart or sweating.
• Pulling away from the people you love.

These reactions don’t mean you are weak. They are the way your mind and body try to protect you.

How to overcome psychological trauma: what you can do

Take care of yourself day to day

NIMH recommends keeping regular routines for meals, exercise and sleep. Structure helps your body feel safer.

Lean on people you trust

Spending time with supportive friends or family can help. You don’t have to tell them everything if you don’t want to; sometimes their company is enough.

Avoid alcohol and drugs

They may feel like relief in the moment, but they usually make symptoms worse over time.

Find activities that calm you

Walking, deep breathing, prayer, listening to music or anything that helps lower your stress.

Set small goals

Focus on what you can do today. Moving forward little by little is still moving forward.

Trauma therapy

If symptoms don’t improve or are affecting your life, therapy can help a lot. According to the U.S. Department of Veterans Affairs (VA) National Center for PTSD, the trauma-focused therapies with the most research support are:

• Cognitive Processing Therapy (CPT): helps you understand and change thoughts about the trauma that keep you stuck.
• Prolonged Exposure (PE): helps you gradually face the memories and situations you avoid, in a safe space.
• Eye Movement Desensitization and Reprocessing (EMDR): helps you process difficult memories while focusing on a stimulus, such as the movement of the therapist’s hand.

According to the VA, these treatments usually last 8 to 16 sessions. Your therapist will explain the options, and you will move at a pace that feels safe for you.

Why talking in your language matters

Talking about trauma is already hard. Doing it in a language that isn’t your own can make it even harder. Many emotions and memories are stored in the language you lived them in. A Spanish-speaking therapist who understands the experience of migrating can help you feel safer and more understood.

When to seek help

There is no minimum amount of time you have to wait. Seek help if:

• Symptoms aren’t improving or are affecting your work, your family or your health.
• You often have nightmares or intrusive memories.
• You feel disconnected from people or from yourself.
• You are using alcohol or other substances to cope.
• You have thoughts of hurting yourself. If so, call or text 988 right away.