Healing After Hurt: The Trauma Recovery Journey

Trauma isn’t just about what happened—it’s about how we experience, internalize, and carry those events forward. In a culturally complex and collectivistic society like India, trauma often goes unspoken and misunderstood. Roles are rigid, emotional expression is discouraged, and generational trauma quietly shapes how people live, often in “survival mode.”

What many don’t realize is that trauma can be passed down biologically. Thanks to epigenetics, we now know that stress can affect how genes are expressed, influencing not just one person but their children, too. People with PTSD, for example, often live in a constant state of alert with dysregulated stress responses—even when the danger is long gone.

Dr. Judith Herman’s three-phase trauma recovery model offers a clear path toward healing:

• Safety and trust,
• Processing the trauma, and
• Building coping skills and emotional regulation.

Modern therapies like EMDR, DBT, and ACT are helping people work through trauma without feeling pathologized. Tools like the Emotion Wheel, mindfulness, and boundary-setting can make a big difference in developing emotional awareness and building resilience.

Ultimately, trauma healing is about reconnection—with the self, others, and life. It’s not about erasing the past, but changing how we relate to it. With the right support, healing becomes not just possible—but transformational.

Table of Contents

1. Understanding Trauma Beyond the Event
2. The Science Behind Trauma: Epigenetics and PTSD
3. The Therapeutic Path: Judith Herman’s Three-Phase Model
4. Post-Traumatic Growth: A Pathway Forward
5. Trauma-Focused Therapeutic Modalities
6. Essential Tools for Therapists
7. Final Reflections: Fostering Connection and Empowerment

Understanding Trauma Beyond the Event

Trauma is commonly defined as a “deeply distressing or disturbing experience.” However, contemporary psychological understanding broadens this definition to emphasize that trauma is not solely about the event itself—it is equally about how an individual perceives and processes that event. Two people may experience the same traumatic incident but react in vastly different ways, shaped by their past experiences, resilience, support systems, and cultural frameworks.

Cultural context plays a significant role in determining how trauma is interpreted, expressed, and treated. In some societies, emotional restraint is encouraged, while in others, open expression is considered essential for healing. These cultural beliefs influence how individuals seek help, how they talk about their emotions, and how they begin the process of recovery. One of such societies, which is culturally diverse but at the same time enmeshed, is Indian society, where there are hierarchies, roles of each individual set in stone, either by the family or gender based societal norms. A collectivistic cultural country like India has a generational and intergenerational trauma which are passed down either vicariously or genetically; therefore, the majority of the population, even in 2025, functions on survival mode and emphasizes managing life on a specific timeline. Emotions such as shame, guilt, forgiveness, letting go, are promoted, which in turn might turn into toxic shame in the family, especially if someone is doing beyond the established norms. Trauma in India is seen, felt & lived every day but is highly misunderstood, under-researched in India. Mental health professionals are taught about trauma from a Western perspective, therefore widening the gap in truly understanding the crux of society & focusing on do’s & don’ts. It is essential to understand Trauma from various perspectives, one of them being epigenetics, as not only is trauma an individual’s perception, but also, in a collectivistic society, it is enmeshed, and self-identity is connected to the group. Trauma, therefore, exists at the intersection of personal, societal, and historical forces.

The Science Behind Trauma: Epigenetics and PTSD

Trauma not only leaves psychological scars—it also imprints on the body and can influence future generations. The field of epigenetics has revealed that traumatic experiences can alter how genes are expressed, potentially passing stress responses from parents to children. This is particularly evident during pregnancy, when a mother's environment—including her stress levels, diet, exposure to substances, and quality of relationships—can have a profound impact on the developing child.

Scientific studies on individuals with Post-Traumatic Stress Disorder (PTSD) reveal dysregulated stress responses. These individuals typically exhibit low levels of cortisol, the hormone responsible for regulating stress, and elevated levels of adrenaline, which keeps the body in a heightened state of alert. This physiological imbalance explains why people with PTSD often remain in a “fight, flight, or freeze” mode long after the traumatic event has ended. Moreover, trauma that remains unaddressed in parents can predispose their children to mental health challenges, even if the children have not experienced the same trauma firsthand.

The Therapeutic Path: Judith Herman’s Three-Phase Model

In 1997, Dr. Judith Herman introduced a structured model for trauma recovery that continues to serve as a cornerstone for trauma-informed care. Her three-phase the approach includes establishing safety and trust, processing traumatic memories, and developing emotional regulation and coping skills. The first phase—creating safety and trust—lays the groundwork for healing. At this stage, it is essential for the therapist to recognize and validate the client’s existing coping mechanisms as survival strategies rather than pathologies. The goal is to create an environment in which the client feels safe enough to begin engaging with painful memories. An essential concept here is the “Window of Tolerance,” which helps therapists gauge the client’s emotional bandwidth and avoid overwhelming them. When clients are pushed beyond this window, it can compromise both the therapeutic relationship and the healing process.

The second phase focuses on processing traumatic memories—not by re-experiencing or analyzing the incident in isolation, but by understanding the emotional and physiological impact it had on the client. Many people who have experienced trauma report feeling a profound loss of control during the event. It is therefore vital for the therapist to support the client in reclaiming that sense of agency. By encouraging exploration of difficult emotions and creating space for vulnerability, the therapist helps the client move from avoidance to acceptance. This stage often involves navigating primary and secondary emotions, which can feel overwhelming but are critical for emotional integration. The client must always retain the autonomy to pause, step back, and return to the work at their own pace.

The third phase involves emotional regulation and the development of sustainable coping skills. Many clients who enter therapy have survived by emotionall disconnecting, often without access to self-awareness or emotional literacy. As a result, feelings of disorientation, shame, guilt, dissociation, and confusion are common. In this phase, the therapist works with the client to cultivate mindfulness, build emotional resilience, and challenge unhelpful self-beliefs. Techniques such as grounding exercises, thought restructuring, and compassionate self-reflection are particularly useful. Clients are often burdened by toxic shame—the internalized belief that they are inherently flawed or “less than.” This type of shame can stem from early life experiences and continues to influence how individuals perceive themselves in the present. As therapy progresses, it becomes evident that trauma is rarely isolated to a single event; Rather, it often reverberates across multiple areas of the individual’s life, creating a complex web of emotional and behavioral patterns.

Post-Traumatic Growth: A Pathway Forward

One often overlooked dimension of trauma recovery is the concept of post-traumatic growth—the idea that healing can lead to newfound strength, improved relationships, and a deeper sense of purpose. While trauma can be devastating, it can also serve as a catalyst for transformation. Clients begin to develop healthier coping strategies, redefine their values, and strengthen their self-concept. In this process, Carl Rogers’ concept of “Unconditional Positive Regard” is often reimagined—not simply directed toward others, but extended inward, fostering deep self-compassion and acceptance.

Trauma-Focused Therapeutic Modalities

Several therapeutic models have been developed to specifically address trauma and its complex impact. One widely recognized approach is Eye Movement Desensitization and Reprocessing (EMDR), developed by Francine Shapiro. EMDR combines elements of cognitive-behavioral therapy with rhythmic, bilateral stimulation—typically through eye movements—to help individuals process distressing memories without becoming overwhelmed by them. Another effective modality is Dialectical Behavior Therapy (DBT), which equips individuals with skills to regulate emotions, improve relationships, and manage stress, particularly helpful for those dealing with emotional dysregulation and dissociation. One more effective & evidence-based approach is Acceptance & Commitment Therapy, which has a non-pathologizing approach, encourages psychological flexibility and is value-driven action.

Essential Tools for Therapists

For therapists working across cultural contexts and diverse client populations, certain tools prove especially valuable. One such tool is the Emotion Wheel, which helps clients identify and articulate their emotional experiences. This visual aid supports emotional literacy by encouraging clients to recognize how their feelings are connected to unmet needs and deeply held beliefs. It also allows therapists to understand client's emotional states more precisely and guide them toward meaningful behavioral change.

Mindfulness and self-compassion practices are equally vital. These techniques encourage clients to observe their thoughts and emotions with neutrality rather than judgment. Simple practices like mindful breathing, body scanning, or journaling with reflective prompts can help down-regulate the nervous system and reduce emotional reactivity. It is also beneficial for therapists to regularly acknowledge and highlight clients’ strengths and accomplishments, which can reinforce self-esteem and build momentum in the healing journey.

Boundary-setting is another important area of focus. It’s not enough for clients to understand the concept of boundaries intellectually—they must also practice setting and maintaining them in real-life scenarios. Introducing boundary-setting in low-risk situations allow clients to develop confidence and self-respect over time, helping them Reclaim personal agency.

Final Reflections: Fostering Connection and Empowerment

Ultimately, the goal of trauma-informed therapy is to help clients reconnect with their authentic selves and live with greater autonomy, resilience, and self-worth. This journey is deeply relational. Therapists must not only rely on their clinical training but also embody presence, intuition, and empathy. The therapeutic relationship becomes a secure base from which clients can explore, process, and grow.

As therapists, it is important to convey to clients that while trauma may still exist in their lives, their relationship to it can change. Empowerment comes not from erasing the past, but from shifting how we relate to it in the present. Working with an experienced, compassionate therapist—one who is grounded in both self-awareness and evidence-Based practices—can help clients break free from cycles of shame, guilt, and emotional disconnection. In their place, we foster honor, agency, and transformation that is both meaningful and lasting.

Bhakti Joshi is a Counselling Psychologist & Trauma-Focused Therapist (EMDR, ACT, Family & Couples therapist) at Samarpan Mental Health (Mumbai) with nine years of experience in various sectors of the Mental Health field.

To book a session, reach out to bhakti.joshi@samarpan.in or call/WhatsApp +91 91360 32440.