July is Psychosocial Disability Awareness Month, a month focused on all things related to mental health and how it can affect the way we move through the world.
One thing that can have a significant effect on your mental health, both as a child and an adult, is trauma. Trauma can change the way you experience yourself, other people, and the world around you. Even when the event is over, its effects can remain in the body and mind for a long time.
For some people, trauma comes from a single event. For others, it builds up over years through loss, violence, abuse, instability, neglect, unsafe environments or repeated exposure to distressing situations. Research from the South African Stress and Health Study found that more than 70% of the South African population had been exposed to at least one potentially traumatic event.
For this blog, we will be looking at how you can support your mental health if you have experienced trauma. It is important to remember that whatever your experience, your pain is valid. You do not need to compare your trauma to anyone else’s before you deserve care.
Trauma Can Affect You in Many Ways
There is no one “right” way to respond to trauma. You may feel anxious, numb, angry, disconnected, or constantly on edge. You may struggle with sleep, concentration, relationships or trusting people. Sometimes, reminders of what happened can trigger a strong emotional or physical reaction, even when you are not in immediate danger.
Some people may develop post-traumatic stress disorder following a traumatic event. PTSD is a serious condition that may cause distress or interfere with daily life. Not everyone who experiences trauma develops PTSD, but many people still need support to process what happened.
Start with Safety
Healing is difficult when you do not feel safe. Safety may mean being away from a harmful person, having somewhere stable to sleep, knowing who to call in a crisis, or creating small routines that make life feel more predictable.
You can start by asking yourself:
What helps me feel calmer?
Who do I feel safe with?
What situations leave me feeling overwhelmed?
What boundaries do I need to protect my well-being?
You do not have to change everything at once. Small, consistent actions will make a difference over time.
Learn to Recognise Your Triggers
A trigger is something that reminds your nervous system of past danger. It could be a sound, a smell, a place, a tone of voice, an anniversary, an argument, or a feeling of being trapped.
When you notice a trigger, try to pause and remind yourself: “This is a response from the past. I am here now, and I am safe.”
Self-regulation techniques can help bring you back to the present. There are a number of grounding and soothing techniques that you can use to help calm yourself or your children if you are feeling triggered or emotionally dysregulated.
Be Gentle with Your Body
Trauma is not only emotional. It can show up as tension, headaches, tiredness, stomach problems, panic, restlessness, or difficulty sleeping.
Basic self-care can make a real difference: eating healthy meals regularly, drinking water, resting when possible, moving your body gently, and limiting alcohol or substances when you notice they are becoming a way to cope.
The goal is not to always have a “perfect” diet or spend hours every day in the gym. Rather, it is about showing your body that it is cared for and safe.
Stay Connected Where You Can
Trauma can make you want to withdraw, especially if other people have hurt or disappointed you. But healing often happens in safe relationships.
You may find support through a trusted friend, family member, counsellor, support group, faith leader, community worker or healthcare provider. Choose people who listen without blaming, shaming or rushing you to “get over it”.
If you are unsure where to look for help, organisations such as LifeLine, SADAG, and the South African Federation for Mental Health play an important role in mental health advocacy, support and referrals.
Consider Professional Help
Speaking to a mental health professional can help you process what happened and learn coping tools that fit your life. Therapy is not only for crisis moments. It can also help you understand your patterns, rebuild trust and feel more in control.
Consider reaching out for help if trauma is affecting your sleep, relationships, work, studies, parenting, health or ability to cope day to day.
If you are in immediate danger or feel at risk of harming yourself, contact emergency services, go to your nearest emergency unit, or reach out to a crisis helpline like the Suicide Crisis Helpline: 0800 567 567.
Be Patient with the Healing Process
Healing from trauma is rarely a straight line. Some days may feel easier, while others may bring old feelings back unexpectedly. This does not mean you are failing.
Recovery can look like setting a boundary, sleeping better, asking for help, leaving an unsafe situation, crying after holding everything in, or simply getting through the day.
Your history may explain some of what you carry, but it does not have to define your future. With care, support, and time, it is possible to feel safer in yourself and in the world again.