What To Do To Overcome An Adverse Childhood Experience
Trauma from an adverse childhood experience can stay with a person for the rest of their life, and if left untreated, it can have physical and mental consequences. The leading causes of adverse childhood experiences can include the divorce of your parents, witnessing mistreatment between parents, domestic violence or childhood abuse, physical and emotional neglect, and living with family members who misuse substances.
It can be possible to overcome adverse childhood experiences by taking the ACEs questionnaire, finding fulfillment in life, volunteering in your community, and seeking professional help. An easy way to receive professional support may be to join an online therapy platform where you can connect with a licensed therapist.
This article explores some of the risk factors and potential negative health effects caused by these experiences, as well as recommendations for things like online therapy to help with the impact of ACEs.
What are adverse childhood experiences?
Adverse childhood experiences (ACEs) can manifest in many different forms. According to the Centers for Disease Control and Prevention (CDC) and their ACE study, these past issues can have a significant impact on adulthood. They can lead to various physical and mental health concerns.
According to the ACE study, the higher someone scores on the ACEs questionnaire, the more likely they may be to develop depressive and anxiety disorders.
Some examples of adverse childhood experiences (ACEs) are listed below:
Enduring the separation or divorce of parents
Living with a family who misuses drugs or alcohol
Having a family with severe mental illness
Seeing a family incarcerated
Witnessing a family being abused by another
Experiencing physical, mental, emotional, or sexual abuse
If you or a loved one is experiencing abuse, contact the Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.
Childhood maltreatment may be much more common than people often think, with over 60% of the CDC study participants generally reporting having at least one ACE.
Additionally, around one in six people may have had more than four ACEs.
Although ACEs can happen to anyone from any background, studies suggest that women, minority groups, and those who identify as being part of the LBGTQIA+ community may be more likely to have experienced family dysfunction.
What mental health challenges can ACEs cause?
In addition to a potentially increased risk of developing mental health issues like depression and anxiety, as well as chronic physical health issues like headaches, obesity, heart disease, and cancer, the stress response of ACEs may also increase the risk of suicide* and behaviors such as the following:
Hypersexuality, sexually transmitted diseases, and unwanted pregnancies
An inability to form meaningful relationships with others
Substance use disorders and addiction
Difficulties with finances and maintaining employment
Aggression, violence, and criminal activity
It can be crucial to note that ACEs may not always result in these effects, however.
In theory, positive parenting skills may prevent adverse childhood experiences. When children are raised in supportive and caring homes, and can form nurturing relationships with their family, they may develop healthy social and emotional connections to the world.
Mentor and after-school programs, support for lower-income households, and substance misuse and safe sex education can also lower the prevalence of ACEs.
Yet, millions of people around the world may still experience ACEs and live with the challenges created by them throughout their childhoods and potentially into adulthood.
Still, there can be ways to combat and recover from ACEs, and we will discuss them further below.
What physical health challenges can ACEs cause?
Adverse childhood experiences can significantly impact long-term physical health, potentially leading to a range of challenges, such as:
Increased risk of chronic diseases (e.g., cardiovascular disease, diabetes)
Compromised immune function
Increased likelihood of substance abuse
Obesity
Chronic pain
Shortened lifespan
Additionally, ACEs may be linked to higher rates of risky behaviors such as smoking, physical inactivity, and unhealthy dietary choices, which may exacerbate their negative effects on physical health. This presents the potential for far-reaching consequences on family health.
How to address adverse childhood experiences (ACEs)
While challenges that can arise from adverse childhood experiences (ACEs) can be chronic, they don’t have to be lifelong. Please know that it may never be too late to get help through therapy and other treatment methods.
Take the ACEs questionnaire
The ACEs questionnaire is a very brief, 10-question survey that generally covers various forms of trauma that you may have experienced prior to turning 18 years old. Although other forms of trauma, such as bullying and racism, can be prevalent, this study mainly focuses on adverse childhood experiences (ACEs) that occur at home.
Aside from providing useful information to the CDC, the survey can offer insight into these experiences in order to create effective intervention strategies. The survey can also allow us to become more aware of our past by revisiting it and reflecting on moments that we may have suppressed. While bringing these memories to the surface may be difficult, it’s often a necessary step in recovery.
Even if you are already in treatment with a healthcare professional or therapist, the information obtained from this survey can help your provider better understand the depth of your trauma, and they may be better able to serve you.
Find fulfillment
Many people who have had adverse childhood experiences (ACEs) may have difficulties finding meaning in their lives, or they may not have ways to express themselves and cope with their emotions productively. There may be many different activities that can provide an outlet for challenging emotions, such as journaling, physical activity, yoga, meditation, and hobbies.
Although it may seem like no one else has gone through the same type of trauma as you have, and while your experience can be completely unique to you, it may help to view fighting ACEs as a community concern. Preventing this public health issue frequently requires the support of a community, not just an individual. Being a part of that can help you overcome your ACEs by providing you with a strong purpose. It may also help you provide a better experience for your own children if you’re able to identify what situations may cause ACEs.
Seek professional support
For all conditions, no matter if they are physical or mental, getting help from a professional can be ideal for healing and making progress. There is a chance that you may have already been seeing a doctor, psychiatrist, therapist, or another professional to treat the symptoms you may be experiencing. Developmental and behavioral pediatrics specialists possess extensive expertise that may help provide insight into a child’s brain development following the experience of child abuse or other ACEs.
If you have been troubled by ACEs in the past but haven’t sought out help yet, it’s highly recommended that you do so. One of the most effective ways to get help and overcome ACEs can be to find a counselor or therapist, especially one who has experience in assisting people with adverse childhood experiences.
A mental health professional can be useful in helping you talk about these adverse experiences in an open and non-judgmental space so that you can release them. They can also teach you helpful coping strategies and enable you to begin a journey toward healing.
How online therapy can help with overcoming ACEs
In some cases, ACEs can contribute to the development of post-traumatic stress disorder (PTSD), anxiety, and depression. One study investigated the efficacy of online therapy for the treatment of PTSD and found that there were “significant reductions of PTSD symptoms […] compared to the control group. There were also effects on depression symptoms, anxiety symptoms, and quality of life.”
Discussing traumatic events from your childhood and any negative effects you may be experiencing can often be beneficial. Your local Department of Health and Human Services may be able to connect you with support groups to help address the psychosocial aspects of experiences ACEs.
At BetterHelp, an online therapy platform, you may connect with a licensed mental health professional specializing in the concerns you’re experiencing within as little as 48 hours. In addition, you may speak to your therapist through video chat, phone call, or online chat, and you may also send them messages between sessions, which they will typically respond to as soon as they can. These options can help you feel more comfortable speaking about vulnerable topics like adverse childhood experiences.
Takeaway
How do you get rid of ACEs?
Overcoming ACEs (Adverse Childhood Experiences) is possible with psychotherapy, community support, and support from loved ones. These are typically the most effective ways to address, process, and learn to cope with ACEs for adults and children alike. Therapeutic intervention may come from an individual counselor or a support group for people with similar experiences.
How do people cope with ACEs?
It isn't uncommon for people who have experienced trauma in childhood to use unhealthy mechanisms to cope, such as engaging in drug abuse, high-risk behaviors, and self-harm, instead of seeking therapy.
The reasons for this are many. Sometimes, it's because individuals don't make the connection between their emotional state and their childhood experiences and don't realize they have an issue at all. For others, facing those difficult emotions seems harder than hiding them. Some individuals are afraid to express their emotions due to stigma that suggests it's somehow a "weakness."
However, science shows that neglecting those feelings can have severe negative health effects—both mentally and physically. This is why seeking assistance from a mental health professional is so vital to understand and process painful emotions so one may move beyond them healthily.
In addition to therapeutic techniques, mindfulness-based activities such as meditation, controlled breathing, and gentle exercise can help manage stress and promote emotional control. Most mental health professionals also encourage their patients to commit to a self-care routine, including, but not limited to, maintaining a healthy diet and sleep schedule and engaging in regular physical activity.
What are six strategies to prevent ACEs?
Preventing adverse childhood experiences requires proactively addressing ACE's root causes and providing support at various levels. It typically involves a collaborative effort involving families, communities, healthcare providers, educators, and policymakers. Addressing the root causes and providing support at various levels can create a more nurturing environment for children to grow and thrive.
The Centers for Disease Control has published the CDC Resources For Action outlining six strategies to prevent ACEs from reoccurring. These include:
1. Strengthen economic support to families.
This may be achieved through programs that support families to strengthen household financial stability. These may also include programs that encourage employers to adopt family-friendly work policies.
2. Promote social norms that defend against violence and adversity.
Through public education campaigns and action at the legislative level, communities can learn to challenge societal norms that contribute to childhood violence.
3. Ensure a strong start for children.
Early exposure to high-quality educational institutions and behavioral health programs can significantly impact a child's life. Social services may also begin childhood home visitations early on to provide support.
4. Teach skills.
This may include courses for parents teaching healthy family relationship approaches and solid parenting skills, social-emotional learning, and conflict resolution skills. Programs for older kids may consist of teaching healthy dating and relationship skills.
5. Connect youth to caring adults and activities.
Creating mentoring programs, after-school programs, and enhanced programs in schools designed to provide support for at-risk kids are all strategies that may help prevent ACEs.
6. Intervene to lessen immediate and long-term harms.
Enhanced primary care and child-centered services can mitigate the damage done by ACEs in the home and help kids cope with past childhood adversity in the future. These may include behavioral pediatrics programs with experienced healthcare professionals and family-centered intervention for substance abuse in the home.
Are ACEs reversible?
It is possible to reverse damage from early childhood adversity and traumatic events. Early therapeutic intervention can build a child's resilience and help them learn to cope later in life. For adults, reversing the harmful ramifications of ACEs may mean intensive therapy, adherence to treatment programs, and dedication to a self-care regimen.
What is the best therapy for ACEs?
The most effective therapy for people with adverse childhood experiences (ACEs) often depends on the specific needs and preferences of the individual. However, several therapeutic approaches have shown promise in helping individuals cope with and heal from the impact of ACEs.
Typical forms of treatment for ADEs include:
Trauma-Focused Cognitive Behavioral Therapy (TF-CBT)
TF-CBT is a widely used evidence-based approach for individuals who have experienced trauma. It combines cognitive-behavioral techniques with trauma-sensitive interventions to address the psychological effects of trauma.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR involves using guided eye movements to process traumatic memories. It is often used to treat post-traumatic stress disorder (PTSD) and can be adapted for individuals with ACEs.
Dialectical Behavior Therapy (DBT)
Originally developed to treat individuals with borderline personality disorder, DBT has been adapted for trauma treatment. It focuses on emotion control, interpersonal effectiveness, distress tolerance, and mindfulness.
Psychodynamic Therapy
Psychodynamic approaches explore the impact of early experiences on current emotional and relational patterns. This type of therapy can help individuals gain insight into how their past experiences influence their present behavior.
Attachment-Based Therapies
Therapies such as Dyadic Developmental Psychotherapy (DDP) and Attachment-Based Family Therapy (ABFT) focus on building and repairing attachment relationships.
Play Therapy
Play therapy is often used with children who have experienced trauma. It allows them to express themselves through play, providing a non-verbal outlet for processing difficult emotions.
Can toxic stress be reversed?
Toxic stress is characterized as severe, long-term exposure to stressful situations that may negatively affect one's mental health and well-being throughout life. It is commonly seen in children and adults exposed to ACEs. Toxic stress can also influence an individual's physical health in many ways, including increases in blood pressure, heart rate, elevated levels of stress hormones, and immune strength.
It can be reversed with early intervention and treatment from a mental health professional experienced in working with ACEs and trauma.
Is ACE a mental illness?
While not a mental illness on its own, ACEs can lead to several mental health conditions, including depression, anxiety, PTSD, bipolar disorder, and substance use or eating disorders.
Is ACE the same as PTSD?
ACEs can be a primary contributor to the development of PTSD, but they are not the same thing. PTSD can be caused by many things besides ACEs, such as exposure to violence, combat, natural disasters, physical or sexual assault, sudden loss of a loved one, and severe health problems.
Can you get rid of childhood trauma?
While one may not be able to get rid of past trauma as an adult, coping through therapeutic intervention, support from others, and practicing self-care may help lessen its impact later in life.
That said, there are ways that adults, particularly parents, can get rid of childhood trauma for others. Research shows that parents with exposure to childhood trauma are more likely to expose their own children to ACEs. With therapy, adults with ACEs can recognize and end the cycle-- eliminating trauma at home for future generations.
How do ACEs affect adulthood?
Adults with unaddressed ACEs may experience health problems, including an increased likelihood of chronic disease and severe mental illness from residual trauma. Although more current research is required to fully understand the factors behind it— past research indicates a strong relationship between exposure to ACEs during childhood and "multiple risk factors for several of the leading causes of death in adults."
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