The studies on Adverse Childhood Experiences (ACEs) show that early exposure to abuse, neglect, or any form of family dysfunction is the earliest sign of poor mental health and threatened physical well-being in adulthood. Trauma creates toxic stress, overwhelming the body's ability to cope.
While the past cannot be changed, understanding its impact will help to deal with childhood trauma as an adult with profound therapies, meditation, and day-to-day support tips.
What Is Childhood Trauma?
Childhood trauma refers to overwhelming experiences in early life that a child cannot process or escape from. There are four types of childhood trauma:
- Emotional abuse (gaslighting, humiliation, blaming, etc.)
- Sexual abuse (not only sexual assaults themselves, but also exposure to unwanted kisses, hugs, and uncomfortable manifestations of sexuality of adults)
- Neglect (parentification and neglect of both mental and physical needs)
- Physical abuse
Trauma is different, but what matters is how unsafe the child felt. One way to explore unresolved experiences is to try Breeze trauma test, an option for those hesitating to bring their worries to mental health specialists. Trauma remains a taboo topic for many, but online quizzes like Breeze's facilitate healing from childhood trauma by reducing stigma and bringing more awareness to the importance of this topic.
In a global Neuropsychobiology study, it was discovered that ACEs increase the risk of anxiety and depression by 66%. Some ACEs, like parental substance misuse, domestic violence, and sexual abuse, create an even higher risk of mental health disorders in adulthood. This is overwhelming, considering that 64% of Americans have experienced at least one traumatic or stressful episode in their childhood (CDC).
Signs of unresolved trauma in adulthood include:
- Flashbacks
- Difficulties with trust (unhealthy attachment styles)
- Heightened or chronic anxiety
- Unhealthy coping strategies (substance use, risky behaviors, etc.)
- Tendency to over- or under-regulate emotions
- Negative view of oneself and, hence, low self-esteem
- Chronic health issues
Proven Ways How to Deal With Childhood Trauma as an Adult
Meditation
Meditation is one of the most transformative tools for healing childhood trauma. In a review of 17 studies, people with a history of childhood trauma participated in mindfulness-based interventions. Regular meditation significantly helped them with PTSD symptoms and depression. The effect was more than brief. It sustained at least up to two months after intervention.
From a neurological perspective, meditation strengthens the prefrontal cortex, the part of the brain responsible for emotional regulation and decision-making. This rebalances the nervous system, reducing the chronic stress responses. It also gives a lacking sense of safety for people who experienced neglect, rejection, or instability early in life.
Meditation doesn’t require silence or perfection. Even five minutes of guided meditation, especially a trauma-informed one, makes a change. It may be challenging to “disconnect” from the world initially, as our surroundings constantly vie for our attention.
But don’t give up after the first not so successful try. Replace self-criticism with curiosity and try more. Even if it means more “fails” in the beginning.
Medication
Medication can help manage the symptoms that usually accompany childhood trauma (anxiety, deep sadness, panic attacks, etc.) Antidepressants and anti-anxiety medications may stabilize mood and regulate brain chemistry. Not only does it make everyday life easier, but it also motivates and makes it easier mentally to engage in therapy.
It's important to note that medication does not "erase" trauma. There is no pill to take and make the past disappear. What medication prescribed by a qualified specialist does is provide relief and "clear" the mind, freeing space for inner work. For example, an adult experiencing panic attacks after years of unresolved trauma might use short-term medication while starting therapy, giving them enough stability to process their emotions safely.
Therapy
Therapy remains one of the most effective approaches for healing from childhood trauma. Different modalities target different aspects of recovery:
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Cognitive Behavioral Therapy (CBT) helps reframe negative thought patterns. Some thoughts, such as "I am not talented," can sit so deeply in someone's mind that they almost become a part of their identity. Instead of internalizing these false ideas, CBT guides individuals to recognize them as trauma-driven beliefs. The eventual goal is for the person to recognize that these opinions come from the past, not from the objective past, and replace them with healthier self-talk.
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Eye Movement Desensitization and Reprocessing (EMDR) uses bilateral stimulation (such as guided eye movements) to help the brain process traumatic memories. EMDR works like this: a person focuses on a specific memory while a trained medical professional stimulates it either with taps or eye movements. If conducted correctly, EMDR is highly effective in reducing trauma-related distress.
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Schema Therapy addresses long-standing maladaptive coping patterns, such as people-pleasing or self-sabotage. "Resolving" schemas means finding supporting and diffusing evidence for and against them. Some therapists may encourage their clients to conduct "experiments," also known as exposure therapy. For example, if a person has social anxiety, they may be encouraged to eat alone in public.
Somatic Therapy
Trauma does not live only in the mind. Besides impacts on physical health, healing from childhood trauma means relaxing one's shoulders or unclenching one's jaw. Somatic therapy is designed to release tension through body-based practices. Techniques such as trauma-informed yoga or breathwork help regulate the nervous system and reconnect individuals with their physical selves.
Importance of Healing From Childhood Trauma
Left unaddressed, childhood trauma can shape nearly every domain of adult life, from physical health to informed decision-making. One of the most considerable life domains affected by ACEs is romantic relationships. Unhealed childhood trauma creates unhealthy attachment patterns, constant fear of abandonment, difficulty trusting, and emotional withdrawal.
One reason why it's worth addressing healing childhood trauma as soon as possible is that it disrupts healthy decision-making. Trauma disrupts the brain's stress regulation and brain parts like the prefrontal cortex, which is responsible for strategic thinking. These factors combined make it harder to evaluate risks and opportunities. Procrastinating, second-guessing, or impulsive acts can indicate that decision-making has been impacted.
Consequently, if the ability to think comprehensively is affected, work life and career growth suffer as well. Studies link ACEs to lower academic achievement and higher unemployment. For example, this study found that children with at least one ACE already have a 45% increased risk of failing academically compared to those without traumatic childhood episodes. Trauma survivors may find themselves doubting their step, trying to perfect everything, and struggling to advocate for promotions.
An obvious reason to deal with childhood trauma is that it puts physical health at risk. Although not obvious, there are strong links between early trauma and chronic illnesses such as heart disease, autoimmune conditions, and cancer.
Frequently Asked Questions (FAQs)
Does childhood trauma ever go away?
Childhood trauma doesn't "disappear," but its impact can be reduced. Healing is a gradual process. Symptoms like anxiety, flashbacks, or trust issues are very strong and still may resurface under stress. Therapy, though, takes away power from them, and they no longer have to control your life.
What does childhood trauma look like in adults?
Adults who haven't dealt with their trauma often have trouble trusting others, are more emotionally sensitive, and tend to either avoid close relationships or hold on too tightly to the ones they have. Trauma can show up in the body as persistent pain, tiredness, or conditions linked to stress. It can show up in behavior such as needing to be perfect, pleasing other people, or pulling away from others.
Can I identify my childhood trauma triggers?
Yes. Triggers surface during conflict, criticism, or feelings of abandonment. It might be challenging to notice them straight ahead, but reflection post-event in a journal can show what exactly and how often triggers you. Once recognized, triggers lose some of their power, and coping strategies can reduce their impact.
What are the 6 stages of healing from childhood trauma?
There are six stages of healing from childhood trauma: awareness, grief, reconnection, processing, integration, and growth. Each step is important, but oftentimes the first step is the most challenging. However, it seems obvious once you make it.
How to heal your body from childhood trauma?
Somatic approaches and therapy are key: trauma-informed yoga, breathwork, EMDR, and mindfulness help regulate the nervous system. Don't forget physical activity and relaxation techniques, as they improve stress tolerance, while medical support may be needed for chronic conditions linked to early trauma.
__Written by Music Of Wisdom team