Ten Steps to Healing From Trauma

By Martin V. Cohen, Ph.D.


Fortunately, there are ways to overcome the “aftershocks” of traumatic incidents. A cluster of symptoms consisting of (1) Persistently REEXPERIENCING the event (e.g., flashbacks, nightmares, etc.), (2) AVOIDANCE (e.g., avoiding people, places or activities that trigger memories of what happened) and (3) HYPERAROUSAL (e.g., jumpiness, feeling on edge, irritability, etc.) can be treated effectively with the following steps toward healing this condition. In 22 years of practicing psychotherapy, specializing in treating trauma victims, I’ve seen them work.



3.--Do whatever it takes to create a feeling of safety and tranquility in your immediate environment. Do you need to sleep with a night light on for awhile? Can you develop a discipline of meditation or listening to soothing music?




7.-- Become aware of your emotional triggers and learn to cope with them creatively. You may have a flashback to your trauma by engaging in a similar activity, going to a similar place, seeing, hearing, smelling, tasting or feeling something that reminds you of the original trauma. One way to cope with this is to recognize that you are experiencing an emotional trigger and engage in positive self-talk (e.g., “This is frightening but I am safe now.”)


9.-- Seek therapy. Psychotherapy, particularly with a certified EMDR practitioner who specializes in trauma, is often very effective in helping people overcome the aftermath of trauma. If you can’t stop thinking about what happened; if you are always feeling anxious and on guard; if you find yourself avoiding your normal routines or if you are experiencing some of the other symptoms of post-traumatic stress, you can probably benefit from professional help. The EMDR International Association can give you a referral to a certified EMDR practitioner in your area (www.emdria.org), telephone (512) 451-5200. If you were a crime victim, most states offer victims assistance to pay for psychotherapy. For more information call the National Organization for Victim Assistance at (202) 232-6682. In California, call the Victims of Crime Program at (800) -VICTIMS (842-8467).

10.-- Be patient with yourself. Healing takes time. Your recovery will have it’s ups and downs. Follow the guidelines in this article and know that you are in a recovery process that will take time.

Remember, you may have been victimized but you do not have to continue being a victim. In this unfortunate case you were rendered helpless but to continue in that status is very limiting. By following the steps outlined above, you will emerge as a survivor. Your traumatic experience can make you a stronger and wiser person. The potential is there for you to learn and grow in ways you may not have considered had the trauma never occurred.

© 2000 Martin V. Cohen, Ph.D.

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