Maybe you’ve been struggling with the symptoms of past trauma for a long time. Even if you’ve been taking steps to heal, part of you wonders if you’re really making any progress. Perhaps you’ve started seeing a therapist, or you might be trying to make lifestyle changes on your own. No matter your current circumstances, you may be frustrated because it seems like real, positive change is still far away.
In reality, trauma can influence your perspective, making you feel as though you’re “behind” where you should be. The lingering effects of trauma can lead you to downplay your own achievements. Chances are, you already have some achievements to celebrate. Here are a few small “wins” that deserve recognition when you’re healing from trauma.
Attending Therapy Sessions
Yes, simply attending therapy sessions is worthy of your celebration. When you go to therapy, you make a concrete commitment to healing. Not every session will lead to revelations, but major progress can happen when you least expect it. If you haven’t gone to therapy, researching therapists or contacting different practices are still big steps!
Setting a Small Boundary
Whether you set a boundary in the workplace, with a friend, or while talking to a family member, give yourself a pat on the back. Living through trauma can make you feel as though you don’t deserve to set boundaries, and when you start putting small boundaries in place, you take your power back.
Saying “No” Without Guilt
When you’ve survived trauma, it’s not easy to say “No.” You might feel as though your safety and survival depends on approval from others, and the idea of letting someone down may be almost frightening. But if you’re able to tell someone “No” without guilt, you’re undoubtedly making progress, even if you’re just turning down a minor request.
Noticing Triggers Without Reacting
If you encounter something that reminds you of your trauma, it can trigger a physical and emotional response. When your heart starts racing and you feel lightheaded, you might react as though you were in physical danger and try to avoid the situation in the future. If you notice a trigger, but you don’t react, you’re definitely making progress. A muted reaction is also a win.
Reaching a Minor Goal
When you’re working with a trauma therapist, you’ll spend some time exploring your hopes and dreams for the future. To reach your bigger goals, you’ll break down your path into smaller goals.
For instance, if you want to move out of an unstable household, you might talk to your therapist about saving money, finding a roommate, or looking for apartments. You don’t need to accomplish your big goals overnight in order to celebrate. If you’re able to set aside money towards your apartment deposit on a monthly basis, you’re well on your way to success.
Prioritizing Self-Care
Trauma can interfere with your ability to take care of yourself. You may have trouble sleeping, eating enough, exercising, or even carrying out basic hygiene. This is partly because trauma can significantly detract from your energy levels due to its long-term impact on your nervous system.
However, trauma can also make you question whether or not you really deserve to treat yourself well. It can seem like self-care isn’t “worth the effort.” If you’re able to commit to basic self-care routines, you have plenty to celebrate. Over time, you’ll notice improvements in your mental and physical wellbeing. You deserve to feel good!
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Are you thinking about starting trauma therapy? We encourage you to get in touch with our practice and hope to support you in this next step on your journey.