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Comprehensive guide to healing from trauma and PTSD. Find evidence-based recovery techniques, coping strategies, and professional support resources for your healing journey.
If you're experiencing severe distress or having thoughts of self-harm, please reach out for immediate help.
Get Crisis Support →This trauma recovery guide has been reviewed by Dr. Sarah Martinez, Ph.D., Clinical Psychologist specializing in trauma psychology and PTSD treatment. All techniques are evidence-based and trauma-informed.
Trauma is the emotional response to a distressing event that overwhelms your ability to cope. It can result from single events or prolonged experiences and affects people differently.
Grounding helps you stay in the present moment when experiencing intrusive memories or flashbacks.
Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
Hold ice, splash cold water, stomp your feet, or press against a wall
Calming breathing techniques help regulate your nervous system during anxiety or panic.
Breathe in for 4, hold for 4, out for 4, hold for 4. Repeat 4-6 times
Inhale for 4, hold for 7, exhale for 8. Excellent for sleep and relaxation
Mindfulness helps you observe thoughts and feelings without judgment, reducing their power over you.
Progressively focus on each body part, noticing sensations without judgment
Focus on the physical sensations of walking, staying present in your body
Creating physical and emotional safety is foundational to trauma recovery.
Create a detailed mental image of a place where you feel completely safe
Collect physical items that provide comfort and grounding during difficult moments
Evidence-based therapies specifically designed for trauma recovery:
Medications can help manage PTSD symptoms when combined with therapy:
Recovery timelines vary greatly depending on the individual, type of trauma, support system, and treatment approach. Some people see improvement in months, while others may need years of healing. Recovery is not linear - there will be ups and downs.
While some people heal from trauma without professional therapy, working with a trauma-informed therapist significantly improves outcomes and can prevent chronic PTSD. Professional help provides structured support and evidence-based techniques that self-help alone may not offer.
That's completely normal and valid. Trauma-informed therapists understand this and will work at your pace. You can start with stabilization techniques and building coping skills before addressing the trauma itself. The therapeutic relationship itself can be healing.
Listen without judgment, validate their feelings, respect their boundaries, and encourage professional help. Avoid telling them to "get over it" or comparing their experience to others. Be patient - healing takes time, and your consistent support can make a significant difference.
Recovery is possible, and you don't have to go through it alone. Take the first step by exploring our tools or reaching out for professional support.
Medical Disclaimer: This app is not a substitute for professional medical advice. Always consult qualified mental health professionals for proper diagnosis and treatment. In emergencies, contact 911 or 988 Crisis Lifeline.