You can't stop thinking about childhood trauma because your brain stored the memories in a fragmented way to cope with the overwhelming emotions, leading to intrusive thoughts, flashbacks, and physical reactions that feel like they're happening now, often as a symptom of PTSD or Complex PTSD (C-PTSD), signaling the memories aren't fully processed and continue to affect your present. It's your nervous system trying to make sense of past threats, creating a cycle where avoidance or distress keeps the memories alive, but healing through therapy can help integrate these experiences and regain a sense of safety in the present.
Meditation can create a sense of calm and clarity. Try to view your childhood experiences from a different perspective. Focus on what you've learned and how you've grown since then. Art, music, or writing can be powerful outlets for processing emotions. Create something that reflects your journey and feelings.
Trauma memories are thought to be stored as fragmented pieces throughout the mind, perhaps as a way of buffering the overwhelming emotions associated with what happened. It is believed that repeatedly thinking about the event will help the mind understand what happened and eventually process it.
It's hard because trauma changes your stress systems and trust wiring. How to heal from childhood trauma? Use therapy + safe spaces + consistent small steps.
When we dwell on the past, we can become stuck in a cycle of regret and self-blame that prevents us from enjoying the present moment. Engage in activities that bring you joy, connect with loved ones, and practice mindfulness or meditation to help you stay in the present moment.
But in my experience, emotional healing happens in seven stages: awareness, acceptance, processing, release, growth, integration, and transformation. We don't move through these seven stages in a straight line, but we do pass through them all eventually on the path to healing.
Signs of childhood trauma
Survivors of childhood family trauma typically go through 6 stages in their path to healing: pre-awareness, uncovering, digging in, healing, understanding, and nurturing. Using elements from her clinical work, as well as personal experience, Gillis provides support and tips for survivors navigating these 6 stages.
Eight common categories of childhood trauma, often called Adverse Childhood Experiences (ACEs) by the CDC and others, include physical/sexual/emotional abuse, neglect, domestic violence, household substance abuse, mental illness in the home, parental separation/divorce, or having a household member imprisoned, all of which significantly impact a child's development and long-term health. These traumatic events teach children that their world is unsafe, affecting their brains, bodies, and ability to form healthy relationships later in life, leading to issues like chronic stress, attachment problems, dissociation, and hypervigilance.
Experiencing violence, abuse, or neglect. Witnessing violence in the home or community. Having a family member attempt or die by suicide.
It won't rid you of PTSD and your fears, but let your tears flow and you'll maybe feel a little better afterwards. 'Crying for long periods of time releases oxytocin and endogenous opioids, otherwise known as endorphins. These feel-good chemicals can help ease both physical and emotional pain.
“For trauma survivors, especially those who've experienced neglect or emotional invalidation, oversharing can feel like a fast-track to safety or intimacy — even if it bypasses healthy relationship pacing.” Figueroa adds that you might also overshare intimate details to avoid feeling rejected or unseen.
The question of whether childhood trauma can "go away" is complex. While it's unlikely that the memories of traumatic events will completely vanish, many people can learn to manage and reduce the impact of these experiences through effective therapy and support.
As adults, they may struggle to identify their own needs or feel uncomfortable asking for help. Takeaway: The four types of childhood trauma: physical abuse, emotional abuse, sexual abuse, and neglect, can all lead to lasting effects.
10 Ways to Release Trauma From the Body
Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) is a cognitive behavioral treatment that helps kids and teens who have experienced trauma. TF-CBT helps individuals identify and correct false beliefs, develop healthy coping methods, and learn to express their emotions healthily.
The "3 C's of Trauma" usually refer to Connect, Co-Regulate, and Co-Reflect, a model for trauma-informed care focusing on building safe relationships, helping individuals manage overwhelming emotions (co-regulation), and processing experiences (co-reflection). Other "3 C's" include Comfort, Conversation, and Commitment for children's coping, and Catch, Check, Change from Cognitive Behavioral Therapy (CBT) for challenging negative thoughts in trauma recovery.
Symptoms of Emotional Neglect
“Numbing out” or being cut off from one's feelings. Feeling like there's something missing, but not being sure what it is. Feeling hollow inside. Being easily overwhelmed or discouraged.
Anxiety and Depression: Adults who experienced childhood trauma are at a higher risk of developing anxiety disorders and depression. The constant state of alertness and fear can create a pervasive sense of unease. Emotional Regulation Issues: Trauma can make it challenging for adults to manage their emotions.
Symptoms of childhood trauma that can be mistaken for ADHD include: Inattention. Inability to focus. Impulsivity due to acute stress.
Trauma can cause the brain to create repeating patterns of thoughts and behaviors that can become obsessive, as the brain tries to make sense of what has happened.
The “90-second rule,” introduced by Harvard neuroscientist Dr. Jill Bolte Taylor, reveals that an emotional surge in the body lasts only about 90 seconds—unless we mentally keep it alive.
Physical Sensations
Tremors or Shaking: These involuntary movements can occur as the body releases stored energy associated with traumatic experiences. Tingling or Warmth: You may feel tingling sensations or warmth in certain areas of your body as trauma is processed and released.
Safety and Stabilization. People affected by trauma tend to feel unsafe in their bodies and in their relationships with others. Regaining a sense of safety may take days to weeks with acutely traumatized individuals or months to years with individuals who have experienced ongoing/chronic abuse.