Trauma is more than just a painful memory—it’s an experience that can reshape how we think, feel, and relate to the world around us. Whether it stems from a single distressing event or prolonged exposure to stress, trauma can leave lasting imprints on the brain and body. But the good news is, with the right support, healing is absolutely possible.
As a trauma counsellor working with individuals from all walks of life, I’d like to offer some insight into what trauma really is, how it affects us, and how therapy can help you move toward healing.
What Is Trauma?
Trauma refers to the emotional, psychological, and physiological response to an event (or series of events) that overwhelms a person’s ability to cope. This could include experiences such as abuse, neglect, violence, accidents, loss, natural disasters, or migration-related stress.
Trauma is deeply personal—what’s traumatic for one person may not be for another. What matters is how your body and nervous system experienced the event.
The Neurobiology of Trauma: What Happens in the Brain?
When we experience a traumatic event, our brain’s alarm system—the amygdala—kicks into overdrive. This part of the brain scans for danger and activates the body’s fight, flight, or freeze response. At the same time, the hippocampus (responsible for processing memory) and the prefrontal cortex (which helps us think rationally) can become dysregulated.
Research shows that trauma can:
- Hyperactivate the amygdala, making us more reactive to perceived threats
- Disrupt the hippocampus, leading to confusion around time and memory (you might feel like the trauma is still happening)
- Diminish prefrontal cortex function, making it harder to concentrate, make decisions, or manage emotions
This is why people living with trauma often feel “on edge,” emotionally flooded, or disconnected.
Reference: van der Kolk, B. (2014). The Body Keeps the Score.
Trauma and the Body: More Than Just a Mental Experience
Trauma lives not only in the mind but in the body. The nervous system becomes dysregulated, and the body may remain in a state of heightened arousal, even when the danger has passed. You might notice:
- Muscle tension or chronic pain
- Digestive issues
- Sleep disturbances
- Fatigue or exhaustion
- Startle responses or difficulty relaxing
The body’s stress response system becomes “stuck,” making it hard to feel safe, grounded, or present.
Reference: Siegel, D. J. (2010). The Developing Mind.
The Journey of Recovery: It’s Not Linear, But It’s Possible
Healing from trauma is not about “getting over it”—it’s about integrating what happened in a way that no longer controls your life. Recovery involves restoring a sense of safety, rebuilding connection (with yourself and others), and reclaiming your sense of agency.
Everyone’s healing journey is unique. Some people may work through trauma in weeks or months; for others, it takes years. And that’s okay.
What matters most is not the timeline, but the support and tools you receive along the way.
How a Trauma Counsellor Can Help
Working with a trauma-informed counsellor can make a meaningful difference. A trauma counsellor provides a safe, compassionate space to process your experiences, rebuild trust in your body and emotions, and learn practical strategies for daily life.
Some of the approaches I use in trauma counselling include:
- Trauma-informed Cognitive Behavioural Therapy (CBT) – Helps to identify and reframe unhelpful thoughts
- Acceptance and Commitment Therapy (ACT) – Encourages living in line with your values, even when pain is present
- Somatic practices – Reconnects you with your body and helps regulate the nervous system
- Mindfulness and grounding techniques – Builds emotional resilience and helps calm overwhelm
Importantly, trauma-informed care is never about pushing or reliving traumatic memories—it’s about moving at your pace, with consent and care.
Practical Strategies to Support Trauma Recovery
Here are some gentle, evidence-based strategies that may support your recovery journey:
- Grounding exercises: Use your senses to reconnect to the present. For example, name five things you see, four you can touch, three you hear, two you smell, and one you taste.
- Deep, slow breathing: This activates the parasympathetic nervous system (the “rest and digest” mode).
- Movement: Gentle exercise like yoga, stretching, or walking can help discharge built-up tension.
- Creative expression: Journaling, art, or music can provide a safe outlet for emotion.
- Self-compassion: Speak to yourself as you would to a dear friend—your pain is real, and your healing is valid.
You’re Not Alone
If you’ve experienced trauma, please know: you are not broken, and you don’t have to carry this alone. Your nervous system is doing what it was designed to do—to protect you. But with care and support, it can learn to feel safe again.
If you feel ready, reach out to a trauma-informed counsellor. Healing is not about forgetting the past—it’s about reclaiming your life.
Warmly,
Jesica Lule
Counsellor – Specialising in Trauma, Migrant Women, and Mental Health
Jesica Lule Counselling | Brisbane & Online