5 Scientifically Proven Ways to Heal From Past Trauma—With Simple Ways to Start

Trauma is not “just in your head.” It lives in your body, nervous system, and subconscious. It changes your stress responses, your sense of safety, and even how you view yourself. But healing isn’t a mystery. Here are five scientifically proven, evidence-based trauma recovery tools—and how you can begin using each one right now.

1. Somatic Therapy: Releasing Trauma From the Body

Why it works: Trauma often gets "stored" in your body as tightness, pain, numbness, or a chronic sense of threat. Somatic therapy uses body awareness to help release it.

I myself used training and then teaching the martial art of aikido to do this, and it worked wonders.

Simple ways to start:

• Body scan meditation: Gently move your attention through your body from head to toe, noticing sensations without judgment.

• Shake it out: Stand up and shake your limbs for 1–2 minutes to discharge tension—yes, like an animal after stress.

• Grounding exercise: Press your feet into the floor and feel the weight of your body. Breathe slowly and deeply.

Want more? Look into Somatic Experiencing or TRE (Trauma Release Exercises).

2. EMDR (Eye Movement Desensitization and Reprocessing)

Why it works: EMDR helps your brain reprocess traumatic memories using bilateral stimulation (usually eye movements), reducing their emotional impact.

Simple ways to start (DIY version):

• Butterfly Hug: Cross your arms over your chest and tap your shoulders alternately while thinking about a calm or safe memory.

• Bilateral tapping with music: Use headphones and play soft music that alternates between left and right ears.

• Eye tracking: Follow a moving object (like your finger or a pen) left to right while recalling something mildly stressful, then shifting to a positive memory.

Important note: Full EMDR is best done with a certified therapist for deeper trauma.

3. Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)

Why it works: Trauma often leaves you with distorted core beliefs like “I’m not safe” or “It was my fault.” TF-CBT helps you identify, challenge, and replace them.

Simple ways to start:

• Thought journal: When triggered, write down the thought, emotion, and what actually happened. Ask yourself: Is it 100% true?

• Reframe the narrative: If your belief is “I’m weak,” try: “I survived something overwhelming—and I’m still here.”

• Cognitive triangle: Notice how thoughts → emotions → behaviors. Change one, and you shift the cycle.

Helpful tool: Use CBT workbooks or mobile apps like MoodKit or Thought Diary.

4. Mindfulness-Based Stress Reduction (MBSR)

Why it works: Mindfulness trains your brain to stay present instead of reliving trauma or fearing the future. It strengthens emotional regulation and resilience.

Simple ways to start:

• Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat 4 times.

• 5-4-3-2-1 grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

• Mindful walking: Take a walk and pay full attention to your footsteps, the wind, and the environment.

Want more? Try the Headspace or Waking Up apps, or YouTube videos by Jon Kabat-Zinn.

5. Polyvagal-Informed Practices (Vagus Nerve Regulation)

Why it works: Your vagus nerve regulates the body’s "safety switch." Trauma dysregulates this system. Simple activities can help restore calm and connection.

Simple ways to start:

• Humming or chanting: Stimulates the vagus nerve through vibration (try humming a tune or chanting "OM").

• Cold splash: Splash your face with cold water or take a quick cold shower to reset your nervous system.

• Safe connection: Call a trusted friend, pet an animal, or look into someone’s eyes—all boost your sense of safety.

• Gargle water or sing loudly—these tone the vagus nerve via the throat muscles.

Bonus tip: Try vagal breathing—long, slow exhales stimulate the parasympathetic “rest and digest” state.

Final Thoughts

You don’t need to do everything at once. Pick one practice and begin. Healing isn’t linear. It’s layered, slow, and sacred. But your brain can rewire. Your body can relearn safety. Your story can evolve.

You are not broken. You are healing.

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References

• Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic experiencing. Journal of Clinical Psychology, 71(3), 265–277.

• Chen, Y. R., et al. (2018). Efficacy of EMDR for PTSD: A meta-analysis. PLOS ONE, 13(11), e0206435.

• Cohen, J. A., et al. (2017). Trauma-focused CBT for children and adolescents. Psychiatric Times.

• Polusny, M. A., et al. (2015). Mindfulness-based stress reduction for PTSD. JAMA, 314(5), 456–465.

• Laborde, S., et al. (2017). Heart rate variability and vagal tone. Frontiers in Psychology, 8, 213.