How I’ve Learned To Live And Be Happy Again: Finding Joy After Trauma

Trauma refers to an emotional response to a distressing event, like an accident, violence, or natural disaster. It can leave people feeling overwhelmed, frightened, and helpless. While some people may process and recover from their experience over time, others may develop more severe reactions, like Post-Traumatic Stress Disorder (PTSD). 

What Is PTSD?

The impact of trauma on physical and mental health

The effects of trauma can be long-lasting and may impact various aspects of a person's life, including their mental and physical health, relationships, and overall well-being. Even without PTSD, individuals might live with symptoms that disrupt their daily lives and happiness. 

Different people may react differently to traumatic experiences, but it may be helpful to understand some of the most common reactions to trauma. These may include:

Cognitive changes: Traumatic experiences can cause changes in how you think. For instance, you might struggle to focus, have frequent thoughts about the event, or experience other symptoms, such as:

• Nightmares
• Intrusive negative thoughts
• Flashbacks to the event
• Memory changes
• Changes in your beliefs about yourself, the world, or other peopl

Emotional changes: Trauma can also affect your emotions. You might feel sad, confused, or frustrated, or struggle to feel a sense of peace. Other trauma-related emotional changes may include:

• Panic attacks
• Irritability
• Fear, worry, or anxiety
• Shock
• Shame
• Sadness
• Obsessions and compulsions
• Feelings of detachment
• Emotional numbin

Behavior changes: The emotional and cognitive challenges arising from trauma may also contribute to changes in how you behave. For instance, you might lose interest in activities that once brought you joy. Other examples of behavioral changes include:

• Withdrawing from friends, loved ones, or social activities
• Struggling at your job, at school, in your relationship, or in your living situation
• Avoiding places or people that remind you of the traumatic experience

Physical changes: Finally, trauma may also cause a variety of physical symptoms. These may occur alongside any of the other types of symptoms discussed above. Some examples include:

• Sleep changes
• Becoming easily startled
• Muscle tension
• Hypervigilance and jumpiness
• Unexplained aches and pains
• Appetite changes
• Exhaustion

How trauma can impact one's ability to find happiness

The constant state of hypervigilance that often follows trauma can overshadow positive experiences and make it difficult to feel happy. Trauma can also lead to persistent negative feelings, like shame and guilt, contributing to avoidance cycles. Given this, it’s understandable how a person who has experienced trauma may struggle to find happiness or feel joy to the degree they did before the trauma.

Simple strategies for rediscovering joy after trauma

While the emotional symptoms of trauma can be challenging, several strategies may make them easier to manage and help you build the foundation for a happier, more peaceful life. While these practices aren’t blanket solutions to trauma, they may help support your mental health and make it easier for you to rediscover your sense of joy.  

Gratitude and reflection practices

Research has found that practicing gratitudemay reduce levels of stress hormones like cortisol, as well as symptoms of conditions like depression and anxiety. Mindfulness may also help reduce the effects of traumatic experiences. Incorporating these practices into your daily routine may help you feel alive, improve your well-being, and become more grounded in the present moment. 

Some examples of gratitude and reflection practices you can try include:

• Keeping a daily gratitude journal listing the things you’re thankful for
• Meditating daily, even if it’s just for a few minutes
• Writing notes of affection or gratitude to loved ones
• Making a habit of focusing on what you experience with your five senses as you go about your day
• Practicing yoga, tai chi, or other mind-body activities
• Reflecting on what you’re grateful for at the end of each day

Physical self-care

Taking care of your body can make a big difference in your mental health and well-being as you build a new life after trauma. For instance, physical exercise has been found to boost the immune system, reduce symptoms of anxiety and depression, and release endorphins, the body’s natural “feel-good” chemicals. Other forms of self-care, such as eating a healthy diet and practicing good sleep hygiene, may also have positive effects on mental health and well-being after a traumatic experience. 

Some examples of physical self-care practices to consider include:

• Going for a brisk walk every day
• Going to bed at the same time each night
• Minimizing your intake of processed foods
• Taking daily stretch breaks
• Practicing deep breathing exercises
• Avoiding using alcohol or drugs to cope with your feelings

Other self-care strategies

Self-care after trauma can also go beyond the above tips. Even simple practices may help reduce stress in your body and mind during tough times and promote positive emotions, both on your path to healing and in life in general. 

Some examples of other self-care practices you might adopt include:

• Taking a hot bath or shower
• Reading an engaging book 
• Making time for rest and relaxation
• Tidying up your living space
• Making future plans you can look forward to, like an outing with friends or a vacation
• Spending time in nature
• Dedicating a few minutes every day to a fun or meaningful hobby
• Keeping your own “happiness list” of go-to self-care activities that you can easily turn to when symptoms flare up

The importance of support and connection

In addition to self-care, having external support may also be important for rediscovering happiness after a traumatic experience. Remember, seeking support is not weakness. Connecting with friends and family members can be valuable in challenging moments and may help you avoid social isolation (which may worsen mental health symptoms).

Consider the following strategies for finding and maintaining social support through the ups and downs of your recovery journey:

• Seek out peer groups, clubs, and other social activities 
• Make time each week to spend with friends or loved ones
• Don’t feel pressured to discuss your experiences before you’re ready
• Allow yourself to reach out to a friend or family member when you’re struggling

If you’re experiencing mental health challenges due to your experiences, you may also benefit from finding a support group for trauma survivors. Having a structured environment and peers you can be honest with may help promote hope and healing. Reflecting on what people talked about during your sessions may also serve as a helpful reminder that you’re not alone. 

While the above strategies can be a useful starting point, they are often not enough on their own. If you’ve experienced trauma or are struggling with your mental health for any other reason, you may want to seek professional help. 

There is a wide range of treatment options available for people living with trauma and PTSD, including medication, self-care, and talk therapy. However, the most highly recommended treatment option is cognitive behavioral therapy (CBT). 

Several types of CBT exist for PTSD, including traditional CBT, cognitive processing therapy (CPT), cognitive therapy, and prolonged exposure therapy. Other options may include treatments like eye movement desensitization and reprocessing (EMDR) therapy and narrative exposure therapy (NET). 

A newer option that’s provided relief to many people looking to overcome their trauma and create a lasting sense of happiness is online therapy through platforms like BetterHelp. 

Finding the right therapist isn’t just important – it’s everything.