How can childhood trauma impact adults? Plus, 6 ways to heal
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover the potential impact of childhood trauma on adults and the signs to look out for. Plus, 6 ways to break the cycle and heal from childhood trauma.
Childhood trauma is sadly much more common than people may realize, and it can come from a wide range of experiences and situations. Contrary to the name, the effects of childhood trauma can linger long after childhood is over. It can shape how we see the world, how we relate to others, and even how we feel about ourselves. For some adults, these tough experiences as children can make daily life more challenging and affect everything from relationships to mental and even physical health.
If you’ve experienced childhood trauma and are feeling impacted by this as an adult, you’re not alone. There are ways to heal — and it’s never too late to start your healing journey.
What is childhood trauma?
Childhood trauma refers to distressing events or experiences that a child isn’t fully equipped to handle. These events can range from one-time occurrences to ongoing situations that make a child feel unsafe or overwhelmed. Some common examples include physical, emotional, or sexual abuse, neglect, bullying, witnessing violence, or living through a natural disaster. However, any event that causes intense fear, confusion, or helplessness can be traumatic for a child.
When children experience trauma, it disrupts their sense of safety and stability. A traumatic event can leave a deep impact, affecting how they view the world and themselves, as well as how they approach future situations. It’s also important to remember that trauma isn’t about the event itself but how it’s experienced by the child. What might seem minor to an adult, such as an intense rainstorm or a small earthquake, can feel overwhelming to a child, especially if they don’t have the support they need to process what’s happening.
Some children may show clear signs of trauma, like becoming withdrawn, anxious, or acting out in unusual ways. Others might seem fine on the surface but carry the emotional scars inside. The effects of childhood trauma can be complex and show up in different ways at different times in a person’s life — sometimes when they least expect it.
What is the impact of childhood trauma on adults?
Early, painful experiences from childhood can continue throughout a person’s life, shaping their thoughts, emotions, and behaviors as an adult. The effects of childhood trauma can affect an adult’s mental, emotional, and even physical health.
6 signs of childhood trauma in adults
Emotional regulation issues: Experiencing mood swings, intense anger, or feeling numb and disconnected from emotions may be a sign of childhood trauma impacting your adult life.
Relationship difficulties: For those with childhood trauma, trusting others can be challenging, which may lead to unstable or unhealthy relationships, or a tendency to isolate themselves to avoid potential pain.
Low self-esteem: Adults with childhood trauma may struggle with self-confidence, often feeling like they aren’t “good enough” or meeting people’s expectations.
Hypervigilance: Another sign of childhood trauma may be when an adult is constantly on alert, even in safe situations. This may lead to anxiety and difficulty relaxing, as the person is always expecting something bad to happen.
Avoidance behaviors: Avoiding reminders of the trauma, such as certain places, people, or emotions that bring up painful memories may also be a sign that trauma from childhood is affecting your adult life.
Physical health issues: Chronic pain, fatigue, or stress-related conditions like migraines or gastrointestinal problems may be physical manifestations of unresolved trauma.
How to heal from childhood trauma: 6 tips to help adults cope
Healing from childhood trauma takes time, patience, and support from loved ones (and perhaps even professionals). Over time, you can learn to manage the effects of trauma and build a life that feels safe, fulfilling, and joyful to you and those you keep close.
1. Talk to a therapist about your childhood
One of the most effective ways to heal from childhood trauma is through working with a therapist, especially one who specializes in trauma. They can help you understand your experiences and how they’ve affected you. A therapist can help guide you through processing painful memories and teach you coping strategies to manage your emotions and reactions.
Trauma-focused therapies like eye movement desensitization and reprocessing (EMDR) or cognitive behavioral therapy (CBT) can be particularly helpful.
2. Build a support network of people you trust
Having a support network of understanding and caring people can make a big difference in your recovery. This might include friends, family members, or support groups where others have similar experiences.
Connect with others who can relate to your struggles, which can help you feel less alone and provide valuable emotional support that may help you heal.
💙 Be there for the people you love with help from our Meaningful Practice for Meaningful Friendship guided meditations led by Kate Johnson.
3. Practice mindfulness to help ground yourself in the present moment
For people who have experienced trauma, practicing mindfulness can help reduce anxiety and bring a sense of calm, especially if you practice being present in the current moment you’re experiencing. Here are 10 mindfulness exercises to explore.
These simple mindfulness practices like deep breathing, body scans, and grounding techniques can help you come back to the present moment, especially when you feel triggered by past memories. This can help you become more aware of your thoughts and feelings, allowing you to respond to them in a healthier way rather than reacting impulsively.
💙 Get started on your mindfulness journey with Jeff Warren’s 30-day Mindfulness for Beginners course.
4. Set boundaries with people and places that don’t uplift you
Learn to set healthy boundaries. While it might feel uncomfortable at first, especially if you’re not used to asserting yourself, strong boundaries can help protect your emotional wellbeing and prevent further harm. This might mean saying no to situations or relationships that feel unsafe or draining, limiting your contact with people who trigger painful memories, or being clear about your needs.
💙 Learn to state your needs and set guidelines with help from The Daily Trips’ A Secret to Better Boundaries.
5. Take care of yourself in ways that feel supportive to you
Nourish your body, mind, and soul with regular exercise, eating healthy foods, getting enough sleep, and doing things that bring you joy. This can help you build a lifestyle that supports your overall wellbeing.
Taking care of yourself may also help create stability and resilience that can help you cope with the challenges of trauma recovery.
💙 Take some time to find out what activities bring you happiness and joy with this guided exercise on Discovering Happiness with Shawn Achor.
6. Talk with a mental health professional or doctor about medication, if necessary
For some people, medication can be helpful in managing the symptoms of childhood trauma, especially if you’re dealing with anxiety, depression, or post-traumatic stress disorder (PTSD). Medications like antidepressants can help balance the chemicals in your brain that affect mood and stress levels.
If you think medication might help, talk to a healthcare professional who can guide you through your options and find a treatment that works for you. Medication is just one part of the healing process, and often works best when combined with therapy and other self-care practices (here are 20 self-care practices to get you started).
Childhood trauma in adults FAQs
What does childhood trauma look like in adults?
Childhood trauma can show up in various ways during adulthood, often affecting emotions, behavior, and physical health. It’s helpful to remember that these signs are normal responses to trauma, not personal failings.
Many adults who experienced trauma as children may struggle with intense emotions like anxiety, depression, or anger and may feel overwhelmed by these feelings without fully understanding why.
Relationships can also be challenging, as trust issues might make it difficult to form close, healthy connections. You might find yourself avoiding intimacy or even seeking out relationships that repeat unhealthy patterns from your past.
Childhood trauma can also lead to physical symptoms such as chronic pain, fatigue, or stress-related illnesses.
How can childhood trauma affect physical health in adulthood?
As well as affecting emotional and mental health, childhood trauma can take a toll on your physical wellbeing.
Trauma triggers a stress response in the body, which, when activated over long periods, can lead to chronic health issues. It can raise your risk of developing conditions like heart disease, high blood pressure, and diabetes. You might also experience digestive issues, headaches, or unexplained chronic pain.
It’s important to address these symptoms with a healthcare professional who understands the connection between trauma and physical health, as treating the body can be an important part of overall healing.
Are there any specific meditation techniques recommended for trauma survivors?
Trauma-sensitive mindfulness practices focus on creating a sense of safety and grounding, which may help you stay connected to the present moment without becoming overwhelmed by past memories.
Simple deep breathing exercises can be a good starting point by allowing you to focus on your breath to help calm your mind and body. Guided meditations that emphasize grounding can help, too. Here are 18 ground techniques you can explore. Pay attention to the sensations in your feet or the feel of a chair supporting you.
These exercises are designed to help you feel more anchored in the present, which may help reduce the risk of becoming triggered by painful memories. Start with short, simple practices and gradually build up as you become more comfortable. A therapist experienced in trauma-sensitive mindfulness can also provide support.
How long does it typically take to heal from childhood trauma?
Healing from childhood trauma depends highly on the person experiencing it. For some people, healing might take months. For others, it can take years.
The duration can depend on factors including the severity of the trauma, the support systems available, and the coping mechanisms you’ve developed.
Be patient with yourself and recognize that healing isn’t a linear process — there may be times when you feel like you’re making great progress and other times when old feelings resurface and you feel yourself pause temporarily. What matters most is that you’re moving forward, even if the steps are small, and no matter how long it takes. Seek therapy, build a support network, and practice self-care to help you along the way.
Can you overcome childhood trauma?
It’s possible to overcome the effects of childhood trauma and build a fulfilling, joyful life. While the scars from trauma might never fully disappear, you can learn to manage and lessen their impact over time.
Overcoming trauma can involve a combination of therapy, self-reflection, and developing new coping strategies.
Talk to a therapist to help you process and make sense of your experiences, while giving you tools to handle the emotions and reactions that trauma can trigger.
Build a strong support network of people who understand and care about you. This can help provide the encouragement and perspective needed to move forward.
Acknowledge your progress, no matter how small it might seem, and be kind to yourself throughout the process. With time and effort, many people find they can reclaim their lives and move beyond the pain of their past.
What are the symptoms of PTSD from childhood trauma?
Post-traumatic stress disorder (PTSD) from childhood trauma can show up in various ways. And these symptoms can be deeply distressing.
One symptom can be re-experiencing the trauma, which might include flashbacks where it feels like you’re reliving the event, or having intense nightmares that disrupt your sleep. You might also experience severe anxiety or panic attacks triggered by reminders of the trauma, even if those reminders seem unrelated to the actual event.
Other symptoms include:
Avoiding places, people, or activities that are triggering
Feeling constantly on edge
Getting startled easily
Struggling to relax
Feel detached or numb
Having difficulty connecting with others
If you’re experiencing these symptoms, speak to a mental health professional who can guide you through treatment options, including therapy and possibly medication, to help manage and reduce the effects.
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