The 5 Stages of Trauma Recovery
by Kristina Silvestry, MA, NCC, LPC, ACS, CCTP, RYT-500
When something traumatic happens, whether recently or in the past, it can ripple through every part of us. The body, the nervous system, our relationships, and our ability to feel safe can all be shaken. And while therapy can be incredibly healing, knowing when to begin isn’t always clear.
Establishing Safety is Paramount to Trauma Recovery
The very first step after trauma is always safety, making sure you’re physically and emotionally out of harm’s way. That might mean working with someone to create a safety plan to ensure you’re protected from ongoing danger, harmful relationships, or self-injury. Until basic safety is in place, nothing else can fully take root. Safety isn’t just about your surroundings; it’s also about your internal sense of steadiness.
Trauma Recovery is a Journey
At Peace of Mind, we believe Healing begins with regulation, not retelling. Trauma is not just a memory; it’s a state that lives in the body. If the nervous system is still in survival mode (fight, flight, freeze, or shut down), the part of the brain responsible for processing and making meaning is often offline. This means the ability to talk through or “understand” trauma isn’t available yet, and trying to force it can cause more harm than good.
Instead, the healing journey begins by helping the nervous system gradually emerge from its survival state. Through rest, rhythm, and supportive practices, your body starts to recover. You may not even notice it at first, but with each small step, your system becomes more able to regulate, connect, and eventually reflect.
Healing is not linear. You might move forward, pause, loop back. That’s normal. That’s wisdom. Your body is working diligently to protect you as you heal. There’s no one “right” way to begin, but there are stages that can gently support your system in moving toward long-term, sustainable Healing.
A Guide to the 5 Stages of Trauma Recovery
To help you figure out where you are and what might come next, we’ve created a five-stage guide to trauma recovery. Some steps happen naturally. Others might need intentional support. But every one of them is valid. And you don’t have to walk them alone.
Stage 1: Orientation
“Am I safe? What can I do right now to feel steadier?”
Before anything else, your body and brain need to know you are safe. That means safety in your environment, encompassing physical, relational, and emotional aspects. If you are in an unsafe situation or feel at risk of harm from others or yourself, the first step is creating a safety plan. This may involve reaching out to a trusted support person, finding a crisis hotline, or making a step-by-step plan to stay safe in moments of distress.
Once basic safety is in place, this stage becomes about noticing the body’s response and creating space to settle. It’s common to feel foggy, jumpy, numb, or flooded. You may not have the words yet, and that’s OK. The focus here is not on figuring it all out, but on giving your system gentle signals that it’s OK to pause, breathe, and begin tending to yourself.
What this might look like:
Making a safety plan or connecting with someone who can help you create one
Drinking water, eating nourishing food, and resting
Taking short walks, sitting in natural light, or limiting overwhelming input
Noticing what feels soothing, such as warm showers, journaling, soft textures, and music.
If you’re in this stage, your next step might be:
Prioritizing rest and basic needs without pressure to process anything
Creating daily rhythms or rituals that help your nervous system feel more predictable.
Reaching out for a free consultation if you’d like help figuring out what support might come next
Peace of Mind is a place where you can arrive as you are, with no expectation to be ready, fixed, or fully formed. The work begins with safety, and safety starts here.
Stage 2: Evaluation
“Do I need additional support for my body or brain?”
Once you’ve tended to the basics, it’s helpful to check in with your healthcare providers. Trauma can show up as physical symptoms, headaches, pain, GI distress, hormonal changes, fatigue, and these deserve medical attention, not dismissal. This stage is about making sure nothing is overlooked.
What this might look like:
Visiting your primary care physician, gynecologist, or sleep specialist
Talking about changes in appetite, sleep, menstrual cycles, or physical pain
Getting lab work or referrals for physical symptoms that may have emotional roots
If you’re in this stage, your next step might be:
Scheduling overdue check-ups and being honest about how you’re feeling
Asking your provider whether your symptoms could be related to stress or trauma
Beginning to explore emotional health as part of your whole-body care gently
Healing often starts with a physical exam. Advocating for full-spectrum care, including mental health, is powerful.
Stage 3: Regulation
“I need to feel safe and steady before I can go any deeper.”
Before diving into trauma processing, your body needs a sense of safety. If you still feel hypervigilant, shut down, anxious, or numb, this is where to focus. Regulation isn’t about fixing anything; it’s about gently teaching your nervous system that it’s safe to soften.
What this might look like:
Attending trauma-informed yoga or meditation classes
Exploring breathwork, grounding tools, or sound Healing
Beginning the Safe and Sound Protocol, a non-invasive listening therapy that helps regulate the vagus nerve and restore calm
If you’re in this stage, your next step might be:
Trying one regulated practice a week, yoga, sound bowls, or breathwork
Exploring how movement or stillness affects your emotional state
Attending a class at Peace of Mind designed to support trauma recovery
Setting up a consultation for Safe and Sound Protocol.
This is not “before the real work.” This is the work. Regulation is the bridge between surviving and healing.
Stage 4: Exploration
“I think I’m ready to talk about what I’ve been through.”
When the body is steady enough to withstand emotional discomfort without feeling overwhelmed, you may start to feel ready for therapy. This is the time for deep work, unpacking memories, understanding patterns, and gently processing what has been too much to carry alone.
What this might look like:
Beginning weekly therapy with a licensed trauma-informed clinician
Exploring safe, attuned relationships with a therapist
Starting structured trauma work like EMDR or parts-based intensives after a trusting therapeutic relationship has begun
If you’re in this stage, your next step might be:
Scheduling a consultation to find a clinician who feels like a good fit
Beginning weekly sessions that include both processing and resourcing
Exploring whether a 3-day EMDR or IFS intensive might support more profound Healing
You don’t have to be “ready” for everything. You just have to feel safe enough to begin.
Stage 5: Integration
“How do I live into this healing now?”
As therapy and healing practices begin to settle, you may start to notice real change. You feel more present. Relationships shift. You’re more in touch with your voice, your boundaries, your body. This is the work of Integration, living the Healing, not just talking about it.
What this might look like:
Continuing with weekly or biweekly therapy for ongoing support
Attending healing retreats, support groups, or creative workshops
Finding ways to share your growth, through creativity, service, or community connection
If you’re in this stage, your next step might be:
Joining a trauma-informed group or weekend retreat
Exploring practices that align with your values and support long-term regulation
Letting your Healing fuel a sense of purpose, connection, or leadership
Integration is not a finish line; it’s a lifelong unfolding. People find the best growth when they stay connected to support, even when they’re doing well.
You Don’t Have to Decide Your Path to Trauma Recovery Alone
If you’re unsure which stage you’re in, or whether you’re “ready”, that’s completely OK. Sometimes the most critical step you can take is simply asking, What would help me feel more supported right now?
Whether you begin with a walk, a yoga class, or a conversation with someone who listens deeply, we’ll meet you wherever you are.
Explore your next step or schedule a free consultation
Your Healing doesn’t have to happen all at once. It just has to begin when you’re ready.