Childhood trauma refers to distressing experiences that can negatively affect a person’s functioning and quality of life.
Examples of adverse childhood experiences (ACEs) include abuse, neglect, parental divorce, and unhealthy substance use in the household.
Childhood trauma can have long-term consequences, but therapy, self-care, and social support have been shown to help people manage symptoms.
For many people, childhood plays an important role in who we become later in life. Everything from your childhood environment, community, and life circumstances can have a profound impact on your behaviors and beliefs as an adult.
Ideally, these are positive experiences that lead to healthy and empowering outcomes. But many people also experience childhood trauma. Adverse childhood experiences (ACEs) are traumatic or potentially traumatic events that occur during childhood. Some common examples of ACEs include abuse, neglect, parental divorce, sudden loss of a loved one, and unhealthy substance use in the household.
Childhood trauma affects everyone differently. Some people have clear recollections of the experience, while others may forget specific details of traumatic events for periods of time. However, be wary of any mental health professional who suggests that you have repressed memories. The concept of repressed childhood trauma has been largely debunked.
Four ways to heal from childhood trauma
If you or someone you’re close with experienced childhood trauma, know that support is available. Below are four ways to manage the long-term effects of trauma, both with and without a therapist.
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1. Social support
Discussing painful memories isn’t easy, but consider sharing your experience with someone you trust. Having access to a support system has been shown to improve self-esteem, resiliency, and overall well-being. You can also find social support and connection through online or in-person support groups for trauma survivors.
2. Self-care for your body and mind
Making time for nutritious meals, regular exercise, and restful sleep can help improve mental health symptoms linked to trauma and stress. Many people also benefit from mindfulness, meditation, and journaling — all considered healthy outlets for channeling difficult emotions and improving mental well-being. Other simple lifestyle changes include turning off your phone 30 minutes before bed and thinking of one thing to be thankful for each day.
3. Talk therapy
If you’re still struggling to understand your emotions or process a traumatic event, consider reaching out to a qualified mental health professional. Talk therapy can help people understand how past trauma affects their lives today. By working with a trained therapist, people can learn to identify, challenge, and manage unhelpful thoughts and behaviors so they can create room for a healthy and more fulfilling future.
4. Patience
Recovering from childhood trauma can be a slow and challenging process. You may experience distressing emotions and memories, but this is all part of the healing process. Show yourself patience and compassion as you work through the difficult moments, and remember that you won’t feel this way forever.
Signs of childhood trauma in adults
ACEs can have a negative effect on people’s health, development, and quality of life. Childhood emotional abuse has been linked to an increased risk of mental health conditions, like mood disorders, anxiety disorders, substance use disorders, and suicidal ideation. It’s even associated with physical health problems, like headaches, back pain, and other types of chronic pain.
Some additional ways that childhood trauma affects people include:
Feelings of shame, guilt, or worthlessness
Difficulty with focus, concentration, and problem solving
Hypersensitivity to sensory stimulation, like loud noises
Increased risk of chronic illnesses like heart disease and cancer
Increased BMI (body mass index)
Emotional numbness
Increased risk of unemployment or poor academic performance
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How to recognize your own childhood trauma
If you’re showing signs of childhood trauma, consider taking the ACE test — a short questionnaire that assesses exposure to adverse experiences during childhood. Although the test doesn’t address stressors like poverty and racism, it’s still considered an effective measure of exposure to traumatic experiences.
The ACE test shouldn’t replace a mental health evaluation, but you can use it to better understand your experiences and how those events impact your current well-being. Then, you can discuss it with your provider, and it can help them better understand how to support your mental health needs.
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Unmanaged childhood trauma can have long-term consequences for your mental health, relationships, and quality of life. If you or someone you care about experienced traumatic events, consider speaking with a qualified mental health professional. Recovering from childhood trauma takes time, but healing is possible with self-care, social support, and therapy.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
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Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Shakirra Jones LMHC, LPC, NCC
Shakirra Jones is a Licensed Professional Counselor in Georgia. She is a graduate of Tuskegee University and the Chicago School of Professional Psychology. She has previously worked in community mental health, college counseling and substance use recovery.
She is passionate about creating safe, supportive spaces for people from communities that are historically underserved.
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