The Three Stages of Trauma Healing
Written By Carly Chizda
If you’ve been considering starting therapy to process your trauma, you might be wondering what trauma therapy is and how it works. Let’s start by getting on the same page about what trauma is.
Hilary McBride explained trauma as an experience, or a series of experiences, that overwhelms us to the point of fragmentation. Healing from trauma, then, is a process of reconstructing what has been fragmented. It is not a quick or linear process, but rather a slow and cyclical one. For many of us, the trauma we experienced happened in the context of a relationship. Therefore, it makes sense that healing should also occur within a relationship. A relationship with a therapist you can trust is a powerful place to begin this process.
Psychiatrist and trauma researcher Judith Herman outlined three stages of trauma recovery that continue to guide trauma counselling today. Here is a brief overview of those stages:
Stage One: Safety and Stabilization in Trauma Therapy
The first stage of healing is about creating safety. For many survivors, trauma leaves the body and mind feeling unsafe, even long after the event. Feeling empathy and a genuine connection with your therapist can help establish safety in the relationship and within your own body. This stage often takes time, and your pace should always be honoured and respected.
Stage Two: Remembrance and Mourning in Trauma Counselling
This stage is about grieving what happened and processing memories. It does not always mean retelling every detail; rather, it’s about finding ways to express and process painful experiences, release stored emotions, and grieve what was lost.
Stage Three: Reconnection and Integration in Healing
The final stage is about reintegrating the parts of oneself that were misplaced because of trauma. Survivors may begin reconnecting with themselves, their communities, and their sense of purpose. This process can look different for everyone, depending on your own unique desires in life.
These stages do not have a neat beginning and end; instead, you might dip into one phase and then return to another. Healing from trauma takes time, and it begins with a relationship that feels safe enough.
