Healing & Overcoming Childhood Trauma

Brenda Avalos
Jan 31
2 min read

Although most people see my big smile and optimistic personality, there have been many times I've struggled with insecurities, fear, doubt, and even depression, questioning my abilities and lacking confidence but through intentional inner work, I've learned to manage stress, extend grace without tolerating mistreatment, and break cycles like poverty, all while understanding that healing is a continuous journey that requires balance between self-growth and truly living.

Below you will find many practices I continuously do to heal my own trauma. Since trauma is stored in both the mind and body, healing requires intentional work in multiple areas:

1. Build Emotional Awareness & Processing Skills

Therapy: A trauma-informed therapist (especially one trained in EMDR, somatic therapy, or CBT) can help process childhood pain.
Journaling: Writing about past experiences and how they shaped you can reduce emotional distress over time.
Inner Child Work: Engage in activities that nurture and comfort your younger self—such as gentle affirmations, self-care, or hobbies you enjoyed as a child.

2. Regulate Your Nervous System

Breathwork & Meditation: Helps calm overactive stress responses. Try box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec).
Exercise & Movement: Trauma is stored in the body, so things like yoga, dancing, or even long walks can help release stress.
Grounding Techniques: If you experience flashbacks or anxiety, 5-4-3-2-1 grounding (naming things you see, hear, feel, etc.) can help.

3. Strengthen Healthy Relationships & Boundaries

Surround Yourself with Safe People: Seek relationships that are nurturing, supportive, and drama-free.
Set Boundaries: If you struggle with people-pleasing, practice saying “No” and honoring your own needs.
Find a Support Group: Connecting with others who have similar experiences (in person or online) can provide validation and healing.
Walk away from unhealthy relationships. This step is not easy but sometimes very necessary and for the best.

4. Rewire Limiting Beliefs & Self-Perception

Challenge Negative Core Beliefs: If you grew up feeling unworthy or unlovable, work on affirmations like “I am deserving of love and respect.”
Practice Self-Compassion: Be kind to yourself as you heal—childhood trauma was not your fault.
Celebrate Small Wins: Acknowledge progress, even if it’s as simple as standing up for yourself or processing emotions in a healthier way.

5. Focus on Purpose & Growth

Therapeutic Hobbies: Painting, writing, gardening, or anything creative can help express emotions.
Personal Development: Read books or listen to podcasts about healing, trauma recovery, and self-growth (e.g., The Body Keeps the Score by Bessel van der Kolk).
Mentorship & Helping Others: Sharing your story or guiding others can be empowering and healing for yourself, too.
Have FUN: Most importantly have fun! Laugh and play more. It makes a huge difference in how you view life and daily obstacles. When you're having fun, obstacles become less stressful and easier to handle.

Remember: Your Trauma Does Not Define You

You are resilient, strong, and capable of healing. Your obstacles or childhood trauma do not determine your future. Healing takes time but with the right tools and support, you can break free from past pain and build a life filled with love, fun and peace 💛