Struggling with past Trauma

by Marina Arutyunyan
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Healing the Past: Gentle Steps for Moving Through Trauma
Past trauma can quietly shape our thoughts, emotions, relationships, and even physical health. For many, it feels like carrying an invisible weight — one that appears unexpectedly in everyday moments.
The good news is: healing is possible. And it doesn’t require “getting over it” — it requires understanding, support, and learning how to relate to your story in a new way.
Here are some gentle but powerful steps for those navigating the effects of past trauma:

1. Acknowledge, Don’t Minimise
Many trauma survivors downplay their experiences, comparing them to others or thinking “it wasn’t that bad.” But healing begins when we allow ourselves to say:
“What I went through mattered. It had an impact.”
You don’t need permission to feel hurt or overwhelmed. Your experience is valid.

2. Understand the Nervous System
Trauma lives in the body as much as the mind. If you’ve ever felt stuck in “freeze” mode, anxious without a clear reason, or easily triggered — that’s your nervous system doing its best to protect you.
Learning about the fight-flight-freeze-fawn responses can help you befriend your body instead of fighting it.

3. Create Safety First
You can’t heal in survival mode. Start by identifying what makes you feel even a little safer — a calming routine, nature, soothing music, breathing exercises, or being with someone who truly listens. Safety is the foundation for healing.

4. Set Boundaries Without Guilt
Past trauma often leaves us people-pleasing, afraid of conflict, or tolerating toxic behaviour. Learning to say “no” and honour your limits is a vital act of self-respect. You are allowed to protect your peace — always.

5. Don’t Heal Alone
Talking to a trusted professional — a trauma-informed therapist or coach — can provide structure and validation. Support groups or well-being communities can also help reduce isolation. You're not weak for needing support — you’re human.

6. Reframe the Story
You are not what happened to you.
As you heal, you begin to reclaim the narrative.
From “I was powerless” to “I survived.”
From “I’m broken” to “I’m rebuilding.”
It’s not about erasing the past, but about giving it new meaning — on your terms.

7. Let Small Steps Be Enough
Healing isn’t linear, and it’s not a race. Some days will feel light; others heavy. Celebrate any step forward — getting out of bed, saying no, journaling your feelings, or just breathing deeply. It all counts.

Final Thought
Trauma may have shaped your early story, but it doesn’t have to define the rest of your life.
With compassion, tools, and support, you can move from survival to self-trust — from numbness to meaning — from pain to peace.
You are already on the path. One gentle step at a time.
www.marinaminas.com