Letting go of past trauma refers to a process of making the transition past the uncomfortable recollections and emotional hurt associated with past occurrences.
In the U.S., as millions end up finding out, unresolved trauma can affect mental health. It can destroy relationships and impact physical health in the long run.
Research from the National Institute of Mental Health underscores the insidious effects of trauma on everyday life. Recovery is a necessary precursor to finding and living in that balance.
In the next few sections, ways to advance this healing process will be discussed in-depth.
What Is This “Trauma” We Carry?
Trauma, in the simplest terms, is an emotional reaction to an event that exceeds one’s capacity to process. It affects us in different ways—everything from childhood abandonment to multi-layered, chronic trauma—and not just through direct violence.
Unexpected traumatic events can also play a significant role. Even seemingly small events like having surgery as a child, an unexpected loss, or the end of a close relationship can lead to trauma. Symptoms include panic attacks and frequent flashbacks, but more insidious changes in mood and behavior can also occur.
Studies funded by the National Institute of Mental Health have found that traumatic experiences can alter both the structure and function of the brain. What’s traumatic for one individual may not be the case for another, influenced by how they were raised and their past experiences.
Understanding these diverse origins is key to understanding how trauma influences our actions and interactions with others.
The Long Shadow: Trauma’s Impact
Trauma has a long shadow on mental health, sometimes appearing as anxiety, depression, or post-traumatic stress disorder. These effects are felt in all aspects of daily life and can make it difficult or even impossible for a person to maintain healthy relationships. Millions of Americans suffer from the effects of unresolved trauma.
This trauma can lead to behaviors of mistrust, emotional detachment, or alternatively, codependence, rooted in their formative years. Research from CDC on adverse childhood experiences shows that early trauma can alter brain chemistry, influencing emotional regulation and stress response for years.
Physical symptoms such as chronic pain and fatigue appear too, joining the mind and body in ways that aren’t always apparent. That’s because stress doesn’t just go away — it stays in the body.
Experiencing interventive coping tactics—such as grounding, nature connection, or active mindfulness—are key pieces of whole-person recovery.
Decode Your Personal Trauma Triggers
Unlike most triggers, trauma triggers are intensely personal and extremely unpredictable, so being aware of these triggers is the first step in the healing process. Triggers can be common occurrences such as a location, noise, scent, environment, an item of clothing, or even the date of an event.
Sensory input—such as the smell of a certain cologne, or the wailing of emergency vehicles—can trigger powerful memories that may have been buried deep in the brain. Since triggers are different for everyone, identifying your own triggers through self-reflection can help reveal what specific cues set off intense emotional responses.
Keeping a journal allows for tracking patterns, noticing emotional shifts, and understanding recurring themes. Mindfulness practices, including grounding exercises or focused breathing, help people cope with reactions in the moment.
By continually examining and writing about their experiences, users begin to understand their triggers and learn how to respond in healthier, more constructive ways.
Finding Your Pro Healing Team
Letting go of past trauma often means reaching out for support from professionals who specialize in trauma recovery. In the U.S., access has improved—people can match with a therapist within 48 hours after a brief assessment.
Therapy options include:
- Cognitive-behavioral therapy (CBT)
- Trauma-focused cognitive therapy
- Eye movement desensitization and reprocessing (EMDR)
- Somatic experiencing
- Mindfulness-based therapies
For many Americans, balance and healing comes in the form of acupuncture, herbal medicine, or qigong. Support groups and other community resources, such as local NAMI chapters or the Trauma Recovery Network, can provide empathy and shared experience.
Holistic therapists can incorporate breath work, yoga, or Tai Chi to promote healing between the mind and body. Finding your pro healing team will require patience, openness, and honesty. We know that a supportive, non-judgmental environment is key to lasting change.
Active Steps to Reclaim Your Peace
Healing and reclaiming your peace after trauma is no simple task. It requires regular, purposeful self-care and considerate, daily practice. Create a practice that incorporates deep, slow breathing.
Include targeted meditation or mindfulness practice to ensure quantifiable improvements in nervous system regulation and stress relief. Whether you’re an American who relies on yoga, walking, or participating in a community dance class to release tension and promote mind-body harmony, the benefits are tangible.
Art therapy, expressive journaling, and nature walks encourage emotional expression and help teens connect to the natural world. Supportive social circles and positive relationships are just as important.
Numerous studies have found that strong social support leads to better recovery outcomes. Adding some form of relaxation practice each day, whether through breathwork or simply sitting quietly and observing your thoughts, can increase your emotional resilience.
This allows people to take steps toward deeper, more lasting healing.
The Art of Truly Letting Trauma Go
Truly letting go of trauma is a beautiful process that happens in its own time, never hurried, never forced. People like me will tell you that forgiveness informs every step. It provides liberation from past hurts while creating room for kindness toward ourselves.
Try expressing what you feel on paper and then burning the page, or using visual art, music or dance. Whether it’s yoga, Tai Chi or other body-based practices, these activities help facilitate the physical and emotional release of trauma.
Breathwork, particularly the four-four-six breath pattern to start, is a great way to relax the nervous system and release stress. Making sense of experiences as part of a larger story fosters resilience and a sense of peace within ourselves.
Healing is never a linear process and being patient and gentle with yourself will go a long way. When you feel stuck, therapy can be a great place to get help moving again.
| Technique | Approach | Benefits |
| Radical Acceptance | Mindful allowance | Reduces resistance |
| Visualization | Guided imagery | Eases anxiety |
| Expressive Writing | Journaling | Releases emotions |
Moving Forward: Integrating Natural Healing for Lasting Relief
Though letting go of childhood trauma can be a lengthy, multi-faceted process, real emotional healing is possible. Engaging with the natural world, reconnecting through grounding, and discovering a world of mindful movement serves to recenter and rebalance us. Research from the American Psychological Association shows that combining supportive relationships, healthy routines, and therapeutic support creates measurable improvements in emotional well-being. Choosing to work with experienced trauma specialists creates an environment of safety and accountability. Healthy daily habits such as eating well and engaging in physical activity reinforce mind-body healing. Most find that these natural strategies lead them to need fewer medications of all kinds. In the process, they develop a more hopeful, resilient mindset. Healing isn’t a linear process. Long-term dedication to integrative approaches can bring about profound transformations and provide a gateway to a life full of resilience and deeper self-understanding.
