The Stages of Trauma Recovery: Navigating the Healing Journey in Online Therapy
Image taken from Hopeful Warrior
Healing from trauma is a deeply personal, individual and non-linear process. While every survivor’s journey is unique, understanding the general stages of trauma recovery can provide a roadmap for healing. It can also be a way of promoting self-compassion that there isn’t a specific timeline to heal and healing isn’t a finish line either. These stages—first introduced by trauma expert Judith Herman—offer some guidance, reassurance, and validation for those navigating recovery. These are components that we navigate in online therapy as well.
Stage 1: Establishing Safety and Stabilization
Before healing can begin, survivors must first regain a sense of safety. Trauma disrupts a person’s ability to feel secure in their body, relationships, and environment. This stage focuses on:
Creating physical and emotional safety by setting boundaries and identifying safe people and spaces.
Regulating emotions through grounding techniques, mindfulness, and therapy. Trauma disrupts our capacity to cope and our typical coping skills may not be as effective anymore.
Addressing basic needs such as sleep, nutrition, and stability in daily life. I always say “after a crisis, focus on the basics: eating, sleeping, and moving.”
During this stage, survivors often struggle with overwhelming emotions, flashbacks, or numbing. The goal is not to eliminate these responses, but to re-envision your coping skills to foster resilience and self-regulation.
Stage 2: Remembering and Processing
Once a sense of safety is established, survivors may begin to process their trauma at their own pace. This stage involves:
Exploring and making sense of the traumatic experience in a supportive and controlled way. A trauma-informed therapist can provide psychoeducation to create further understanding of what is happening.
Working through difficult emotions such as grief, anger, and guilt. Not because these will completely disappear because healing is also cyclical.
Rewriting the narrative of the trauma, moving from self-blame to self-compassion. Releasing responsibility for what happened since only the perpetrator is responsible for their actions.
This phase can be intense and requires a strong support system, whether through online therapy, peer support, or trusted loved ones. Survivors must be empowered to move at their own pace, as revisiting trauma too soon can be re-traumatizing. In fact, some people never share the details of their experiences, and that is okay. Healing can happen even when survivors don’t share their narrative.
Stage 3: Reconnection and Integration
The final stage of recovery is about reclaiming life beyond trauma. Typically, survivors work toward:
Rediscovering a sense of purpose and identity that is not defined by trauma.
Building healthy relationships and re-establishing trust with others.
Embracing post-traumatic growth, recognizing newfound strengths and resilience.
Healing does not mean forgetting or returning to who one was before trauma—it means integrating the experience into one’s life in a way that allows for growth and empowerment. Virtual counseling can help with exploring ways in which this can be achieved.
Healing is Non-Linear
Even though this model may give us the perception of a straight line forward, recovery is not a straight path. Survivors may move back and forth between stages, revisit old wounds, or experience setbacks. This does not mean failure—it’s a natural part of healing. The key is to approach the journey with patience, self-compassion, and kindness.
If you're ready to embark on a journey of healing and personal transformation, I encourage you to reach out. I am passionate about trauma-informed care in all spaces as well as creating safety so you can process your experiences at your own pace. Please contact me to schedule a consultation and learn more about how online therapy can help you achieve your goals.
I am dedicated to helping you create a life filled with greater joy, fulfillment, and resilience. Let's work together to start your healing journey.
