Trauma can break our sense of safety and control and leave us feeling exposed and helpless. But we can rebuild and even grow stronger after these events. This article will take you on the journey of building emotional resilience after trauma and give you the tools to get your inner strength back.

Understanding Trauma and Its Effects

Trauma is a very distressing or disturbing experience that overwhelms an individual’s ability to cope. It can be caused by:

• Physical or sexual assault
• Natural disasters
• Accidents or injuries
• Witnessing violence
• Childhood abuse or neglect
• Military combat experiences
• Sudden loss of a loved one

Trauma can have far-reaching effects on our mental, emotional and physical well-being.

Common reactions include:

• Intrusive thoughts or flashbacks
• Increased anxiety and hypervigilance
• Emotional numbness or detachment
• Sleep disturbances and nightmares
• Difficulty concentrating or making decisions
• Physical symptoms like headaches or digestive issues

While these reactions are normal to abnormal events, they can really mess with our daily lives and relationships. Building emotional resilience is key to navigating the aftermath of trauma and getting our sense of control and well-being back.

What is Emotional Resilience?

Emotional resilience is the ability to adapt to stress, bounce back from adversity and thrive in the face of challenge. It’s not about eliminating stress or negative emotions but developing the skills to manage them.

Resilient people tend to:

• Have a positive outlook.
• See challenges as opportunities.
• Have strong social connections.
• Practice self-care and emotional regulation.
• Have a sense of purpose and meaning.

Note: Resilience is not a fixed trait but a skill that can be developed and strengthened over time. With the right tools and support anyone can build emotional resilience even in the face of major trauma.

How to Build Emotional Resilience After Trauma

Acknowledge and Accept

The first step is to acknowledge the trauma that has affected your life. Allow yourself to feel and express without judgment. This might mean:

• Journaling about your experiences and feelings
• Talking to a trusted friend or family member
• Expressing through art, music or movement
• Joining a support group with others who have gone through similar traumas

Remember, there’s no “right” way to feel after trauma. Your feelings are valid and accepting them is part of the healing.

Self-Care and Physical Wellbeing

Trauma can impact your physical health which in turn affects your emotional wellbeing. Self-care can help restore balance and build resilience:

• Establish a daily sleep routine
• Exercise regularly
• Practice deep breathing or progressive muscle relaxation
• Eat a balanced diet
• Limit alcohol and caffeine
• Spend time in nature

Remember, self-care isn’t selfish. It’s part of the healing and resilience building.

Mindfulness and Grounding Techniques

Mindfulness can help you stay present and manage overwhelming emotions or flashbacks. Try this:

• Body scan meditation: Scan your body part by part, noting sensations without thinking.
• Five senses grounding: See 5, touch 4, hear 3, smell 2, taste 1.
• Mindful breathing: Breathe.

Doing these regularly will help you feel more grounded during times of distress.

Reframe Negative Thinking

Trauma can create negative thought patterns that undermine resilience. Cognitive restructuring can help you challenge and reframe those thoughts:

• Identify the negative self-talk or cognitive distortions
• Question the evidence for and against those thoughts
• Generate alternative perspectives
• Practice self-compassion and positive self-talk

Remember, it’s not about eliminating all negative thoughts but about having a more balanced view.

Nurture Social Networks

After trauma, building resilience takes a lot of strong social support.

• Reach out to trusted friends and family members
• Participate in support groups or community organizations
• Volunteering or participating in community service
• Engaging in group activities or hobbies

It may be very difficult to relate to others after trauma, but one might possibly receive comfort, validation, and a sense of belonging from the growing support relationships.

Set Realistic Goals and Take Small Steps

Setting and achieving goals will help me regain control and purpose in life. Start small by setting achievable goals and continuously add more:

• Break bigger goals into smaller, actionable steps.
• Celebrate each accomplishment, no matter how small.
• Change your goals sometimes, be flexible.
• Exercise self-compassion when you are experiencing failures.

Healing is not always a straight line; it is a journey. Each step, however small, is a victory in itself.

Professional Support

While self-help is powerful, professional support is often key to building resilience after trauma. Try:

• Individual therapy with a trauma-informed therapist
• Cognitive-behavioral therapy (CBT) or Dialectical Behavior Therapy (DBT)
• Eye Movement Desensitization and Reprocessing (EMDR) therapy
• Medication management with a psychiatrist if needed

A professional can provide you with personalized strategies and support tailored to you and your experiences.

Practice Gratitude and Find Meaning

Gratitude and meaning-making can help a lot with resilience:

• Write in a daily gratitude journal
• Practice loving-kindness meditation
• Do things that align with your values and give you a sense of purpose
• Think about how your experiences have made you stronger and wiser

It’s hard to find the positive after trauma, but focusing on gratitude and meaning can help you see things differently and build resilience.

Conclusion

Building emotional resilience after trauma is not a destination but an ongoing journey. It requires patience, self-compassion, and consistent effort. By acknowledging your experiences, seeking support, and implementing coping strategies, you empower yourself to heal and thrive. Remember, you are not alone, and help is available every step of the way.

Authored By

Shebna N Osanmoh I, PMHNP-BC

October 5, 2024

Shebna N Osanmoh is a board-certified Psychiatric Mental Health Nurse Practitioner with extensive experience across the mental health spectrum. Holding a Master’s in Psychiatric/Mental Health Nursing from Walden University, Shebna provides compassionate, culturally sensitive care for a wide range of mental health conditions, emphasizing holistic and individualized treatment approaches to support patients in their wellness journey.