How to Let Go of Past Trauma to Improve Wellness

22 August 2025

Let’s get real for a minute. Holding on to trauma is like dragging a giant suitcase full of bricks everywhere you go. It's exhausting, painful, and eventually, it starts to affect every part of your life—your mind, your body, and your overall wellness. But here’s the good news: you can let it go. It’s not easy. It’s not instant. But it’s absolutely possible.

In this article, we’re going to talk about how to let go of past trauma to improve your wellness in a way that’s manageable, compassionate, and actually works. You won’t find any magic wand solutions here—just practical advice, mindset shifts, and gentle encouragement (because let’s face it, you deserve that).

What Is Trauma, Really?

Before we dive into the healing part, let’s get clear on what trauma actually is. Trauma isn’t just about big, dramatic events—like car accidents or natural disasters. Sure, those count. But trauma can also stem from emotional neglect, loss, a toxic relationship, bullying, or even repeated micro-aggressions over time. It’s less about the event and more about how it makes you feel.

It’s like a splinter that gets stuck deep in your heart. You might not see it all the time, but boy, do you feel it when something touches that spot.

Why Trauma Messes With Our Wellness

Unresolved trauma doesn’t just live in your memories; it takes up residence in your body. It affects your sleep, energy levels, eating habits, relationships, and even your immune system. That’s why trauma and wellness are so connected.

Have you ever noticed how your shoulders tense up when you're stressed? Or how you get headaches when you're emotionally overwhelmed? Trauma creates a constant state of alertness in your nervous system—aka survival mode. And that’s no way to live long-term.

Letting go of trauma isn’t just about “moving on,” it’s about reclaiming your energy and giving your body the peace it’s been craving.

Step One: Acknowledge the Trauma—Without Judgment

You can’t heal what you don’t acknowledge.

And no, this doesn’t mean you have to relive every painful detail or analyze things over and over. It just means recognizing that something happened, it affected you, and your feelings are valid.

A great way to start this? Just saying (or journaling), “This happened to me, and it hurt.” That’s it. No blame. No shame. No justifying or minimizing.

It's not about getting stuck in victim mode—it's about owning your truth so you can start to shift it.

Step Two: Stop Gaslighting Yourself

We’re often our own worst critics. Maybe you’ve thought things like, “It wasn’t that bad,” “Other people have it worse,” or “I should be over this by now.”

Let me break it to you gently: trauma isn’t a competition. Your pain is yours, and it’s real—no matter what anyone else has been through. When you downplay your trauma, you block your healing. Give yourself permission to feel without explaining it away.

Think of it like cleaning out a wound. You wouldn’t say, “Well, this cut isn’t as bad as someone else’s, so I’ll just let it fester.” Nope. You’d clean it, care for it, and help it heal. Your emotional wounds deserve the same love.

Step Three: Practice Self-Compassion Like It’s Your Job

Letting go of trauma isn’t a straight line. You’ll have good days and hard days. And through it all, one thing helps: being kind to yourself.

If your best friend were struggling with past trauma, would you tell them to “get over it” or “stop being dramatic”? Of course not. You’d probably give them a hug, make them tea, and tell them it’s okay to feel what they feel.

So why not do the same for yourself?

Some self-compassion go-tos:

- Name your emotions without judging them
- Take rest when your body asks for it
- Celebrate every small win (seriously, even getting out of bed counts)

Step Four: Create Safety in Your Body

Here’s the thing about trauma—it disconnects you from your body because your body remembers the pain. So part of healing means building a sense of safety from the inside out.

Start small. Try breathing exercises, gentle stretching, or mindfulness practices. Ever tried placing your hand on your heart and just breathing deeply? It sounds silly, but it works. It calms your nervous system and tells your brain, “Hey, we’re safe here.”

Other body-centered practices that help:
- Yoga (especially trauma-informed yoga)
- Somatic therapy
- Dance or movement therapy
- Nature walks (yes, trees are therapeutic!)

Remember, you don’t have to love your body to respect it. Just start by listening to it.

Step Five: Rewrite Your Inner Story

Trauma often comes with a nasty soundtrack—inner dialogue that says you’re not good enough, things will never get better, or you’re broken.

Time to change the track.

You are not your trauma. Your story doesn’t have to end how it began.

Try this: Write a letter to your younger self, the one who went through the tough stuff. Tell them how proud you are of them. Tell them they survived. And then imagine rewriting the narrative with you as the resilient, wise, and empowered person you are becoming.

Reframing your story doesn’t deny the pain. It honors it—while shifting the focus to your strength.

Step Six: Get Support Without Shame

Healing trauma is tough—and you don’t have to do it alone.

Whether it’s a therapist, support group, trusted friend, or online community, having someone in your corner makes a huge difference. Therapy in particular (especially trauma-focused therapies like EMDR, CBT, or somatic experiencing) can help you process the pain in a safe and structured way.

Asking for help isn’t a weakness; it’s a power move. Think of it like hiring a guide when you’re hiking a steep mountain—it doesn’t mean you can’t climb, it means you’re smart enough to want company and direction.

Step Seven: Allow Joy Back Into Your Life

Sometimes trauma makes us feel like we don’t deserve to be happy—or that if we let down our guard, something bad will happen again.

But joy is part of healing. It’s not frivolous or selfish. It’s essential.

So give yourself permission to laugh. To dance in your kitchen. To cuddle up with your pet. To binge-watch your favorite show guilt-free. These moments are medicine for the soul. They remind your brain that good things still exist—and they belong to you, too.

Step Eight: Be Patient With the Process

Letting go of trauma doesn’t mean forgetting it ever happened. It means loosening its grip on your present moment.

Some days, healing feels like a breakthrough. Other days, it feels like you’re just holding on. Both days count.

You don’t need to rush. Wellness is not a race—it’s a relationship with yourself. And like any healthy relationship, it takes time, trust, and tenderness.

So take a breath. Close your eyes. And remind yourself that healing is not only possible—it’s already happening.

Bonus Tip: Start a Healing Ritual

Sometimes a symbolic act can help the emotional shift. Something as simple as writing down what you want to let go of and then burning the paper (safely!) can be powerful.

Create a healing playlist. Light a candle each morning with an intention. Start a trauma journal. These small acts add up like drops in a bucket. Before you know it, you’re no longer drowning in pain—you’re floating toward peace.

Final Thoughts: You Deserve Wellness—For Real

Healing from past trauma isn’t easy, but you’re not alone—and you’re not weak for needing time. Remember, your pain doesn’t define you. What does define you is your strength, your courage, and your willingness to heal.

Letting go of trauma is like cleaning out a cluttered room in your soul. It might feel messy at first, but you're making space—for peace, for growth, for wellness.

So be gentle with yourself. Keep showing up. Your future self is already so thankful.