By Farya Barlas, Trauma Healer and Psychologist
If you’ve experienced the weight of conflict, loss, or generational pain, you know that trauma doesn’t just live within you—it runs through your community, shaping your relationships and how you see the world. Collective trauma is deep and wide, leaving lasting marks on entire groups of people. You might feel disconnected from your true self, burdened by grief, or unable to trust others.
But healing from collective trauma is possible. Through compassionate, intentional steps, you can begin to reconnect with yourself and your community. In this blog, I’ll guide you through practical steps to begin your healing journey, based on my years of experience working with trauma survivors.
What Is Collective Trauma?
Collective trauma affects entire communities, not just individuals. It occurs when a group of people endures violence, loss, or systemic oppression. Unlike individual trauma, collective trauma changes how we relate to each other and the world. It can leave you feeling:
- Disconnected from others: You may find it hard to trust people, even those close to you.
- Constantly on edge: Trauma keeps your nervous system in survival mode, making it hard to relax.
- Burdened by grief: Whether it’s the loss of a loved one, a home, or a way of life, the weight of what’s gone can feel overwhelming.
- Impacted by generational patterns: Trauma doesn’t just stay with one generation. It can be passed down, shaping behaviors, emotions, and beliefs within families and communities.
If this resonates with you, I want you to know there is hope. Healing from collective trauma is a journey, and it begins with small, intentional steps to reconnect with yourself and others.
4 Steps to Begin Healing from Collective Trauma
1. Create a Sense of Safety
When you’ve lived through instability or trauma, your body often remains in survival mode. You may feel tense, anxious, or on constant alert for danger, even when there’s no immediate threat. The first step in healing is to remind your body and mind that it’s safe to relax.
- Sit in a comfortable position, close your eyes, and focus on your breathing.
- Feel your feet firmly planted on the ground, and let yourself become aware of the present moment.
- Notice the sensations in your body and remind yourself that you are safe right now.
2. Acknowledge and Honor Your Losses
- Reflect on what you’ve lost, whether it’s a person, a place, or a sense of self.
- Allow yourself to feel whatever emotions come up—grief, sadness, anger—without judgment.
- Honor your losses in a way that feels meaningful to you. You might light a candle, write a letter, or talk to someone who understands your experience.
3. Reconnect with Your Community
- Share your experiences with someone who’s been through similar challenges.
- Offer or accept small acts of support, even if it’s just sitting together in silence or sharing a meal.
- Find ways to rebuild trust within your community, knowing that connection is essential to healing.
4. Reclaim Your Power and Identity
- Set small, achievable goals to regain a sense of control over your life.
- Reconnect with your cultural roots or spiritual practices that remind you of who you are beyond your trauma.
- Remember your resilience. You’ve survived through difficult times, and that speaks to your strength.
Start Your Healing Journey Today
Healing from collective trauma isn’t easy, but it is possible. It starts with small, intentional steps to create safety, acknowledge your grief, reconnect with your community, and reclaim your power. You don’t have to do it alone.
To support you in this process, I’ve created a free guided meditation designed to help you begin healing from trauma. Download the free meditation here and take your first step toward reconnecting with yourself and your inner strength.
