From the Guidelines
Healing trauma without professional help is not recommended, as professional support is crucial for severe trauma, but for mild cases, self-help strategies can be beneficial. According to the most recent and highest quality study 1, the U.S. Department of Veterans Affairs and U.S. Department of Defense clinical practice guideline recommends the use of specific manualized psychotherapies, such as prolonged exposure, cognitive processing therapy, or eye movement desensitization and reprocessing psychotherapy, over pharmacotherapy. However, for individuals who prefer to heal without professional help, several self-help strategies can be employed.
Self-Help Strategies
- Establishing safety and stability in daily life, creating routines and environments where one feels secure
- Practicing grounding techniques like deep breathing, meditation, and mindfulness to manage overwhelming emotions and flashbacks
- Engaging in physical activities such as walking, yoga, or dancing to help release trauma stored in the body
- Journaling about experiences and feelings to provide an outlet for processing emotions
- Building a support network of trusted friends or family members who can listen without judgment
- Practicing self-compassion, treating oneself with kindness, and educating oneself about trauma through books or online resources
Importance of Professional Help
It is essential to note that while self-help strategies can be beneficial, professional help is always recommended for severe trauma. The guideline 1 emphasizes the importance of evidence-based, patient-centered care and shared decision making to optimize individuals' health outcomes and quality of life. If symptoms interfere significantly with daily functioning, or if one experiences suicidal thoughts or severe flashbacks, professional help should be sought immediately.
Additional Recommendations
The guideline 1 also recommends against the use of benzodiazepines, cannabis, or cannabis-derived products, and suggests the use of secure video teleconferencing to deliver recommended psychotherapy when validated or when other options are unavailable. By prioritizing professional help and incorporating self-help strategies, individuals can work towards healing and managing trauma effectively.
From the Research
Healing Trauma without Professional Help
There are no research papers that directly assist in answering this question, as the provided studies focus on trauma-focused cognitive-behavioral therapy (TF-CBT) with professional help. However, some key points can be noted:
- TF-CBT has been shown to be effective in reducing post-traumatic stress symptoms in individuals with psychosis 2, 3.
- The therapy incorporates reprocessing strategies, such as imaginal reprocessing, to help individuals process their traumatic experiences 2.
- Studies have also highlighted the importance of safety planning and coping skills in TF-CBT to ensure the effective implementation of the therapy 4.
- Research has also explored the clinical trajectories of children with suicidal ideation and clinical worsening during TF-CBT, suggesting that children with suicidal ideation can improve from trauma-focused CBT 5.
Key Considerations
Some key considerations when exploring healing trauma without professional help include:
- The importance of safety planning and coping skills in managing traumatic experiences.
- The potential benefits of trauma-focused therapies, such as TF-CBT, in reducing post-traumatic stress symptoms.
- The need for further research on the clinical trajectory of individuals with suicidal ideation and trauma.
- The importance of expert consensus and practice guidelines in informing treatment approaches for individuals with elevated suicide risk 6.
Limitations
It is essential to note that:
- The provided studies focus on TF-CBT with professional help, and there is limited research on healing trauma without professional help.
- Trauma-focused therapies, such as TF-CBT, should only be undertaken with the guidance of a trained therapist.
- Individuals with elevated suicide risk require specialized care and treatment approaches that prioritize their safety and well-being 6.