Source: Nick_the_Photographer/Pixabay

Healing of trauma is often an invisible process, so much so that we often don’t realize how far we’ve come until we look back at what we’ve overcome. You may not wake up one day and feel “cured,” but small, meaningful changes indicate that you are on the road to recovery. These signs of recovery are often overlooked because they do not always fit traditional conceptions of recovery. However, if you are able to recognize these subtle changes, they can be powerful reminders that you are making progress on your healing journey, even when it seems painfully slow.

When I talk to my clients about this, I often receive discouraged looks. And I get it: sometimes it can feel like the journey to healing is never-ending (and some might argue that it never ends!)

Healing from trauma is a complex process and everyone’s journey is different. However, certain forms of healing are often overlooked or underestimated. I have found that healing often works best when we integrate small, manageable practices into our daily lives, rather than trying to achieve something monumental that can feel overwhelming. These small signs, when practiced regularly, can be just as representative of your healing, if not more so, than occasional larger signs.

Here are 10 of those sometimes overlooked signs that you’re doing better than you think:

1. Eat what you want without shame yourself about this: Food has a unique relationship with trauma. For some, eating can become a form of comfort, while for others, food can represent control or restriction.². Trauma can often lead to emotional eating or messy relationships with food, but healing comes when you can enjoy your favorite meal without internal criticism or guilt.

2. Increased comfort for doing a digital detox: In a hyperconnected world, it’s easy to feel overwhelmed by the constant stream of digital notifications. For trauma survivors, constant exposure to distressing news, harmful social comparisons, or even toxic online environments can exacerbate feelings of anxietyisolation and stress¹. Taking a digital detox, whether for an hour, a day, or even a week, can give your mind a much-needed break. It’s a form of mental self-care that allows you to rest and recharge, and a sign that you’re more easily able to step away from your phone.

3. Setting up borders with difficult people: Many struggle to overcome their limitations because they may have been taught to ignore their own needs or be too accommodating to others. But healing comes when we recognize that our needs matter and that we deserve respect. Setting clear boundaries, whether with toxic family members, manipulative friends, or demanding coworkers, is a major, but often overlooked, sign of healing.

4. Acknowledge and validate your feelings: Trauma survivors are often taught to suppress or deny their emotions, especially if their feelings have been dismissed in the past. Healing begins when you stop dismissing your feelings and start recognizing them as valid. Give yourself permission to feel whatever happens without shame, denialor an apology is a major step in healing.

5. Do not come into contact with someone who has hurt you: Sometimes healing means stepping back from the people who have caused harm in your life. Although it can be difficult, especially with family or longtime friends, going no contact can be a powerful act of self-preservation. No contact doesn’t have to be permanent, but it is a step toward healing and protecting—and prioritizing—your peace.

6. Learning Limits: Learning to set healthy boundaries in all aspects of your life – emotionally, physically and mentally – is a skill that takes time and practice. Many trauma survivors find that their boundaries are either too loose or too rigid – either way. defense mechanisms born from a need to protect oneself. Boundaries are not about building walls or excluding people, but about defining and communicating who you are and what you are not ready to accept. They can include anything from saying “no” to a request when you don’t feel like it, or telling someone when their words or actions are hurtful without feeling guilty for doing so.

7. Leaving a Toxic Person or Job: Sometimes healing means moving away from situations that continually cause you harm, even if it is difficult or requires a major change in your life. Whether it’s leaving an abusive relationship, leaving a toxic job, or moving away from a friend who no longer respects your boundaries, leaving toxic people or environments is essential for your mental health. Staying in situations that harm your well-being only prolongs the healing process. Although it is never easy to walk away, being able to recognize when it needs to be done is a sign of healing.

8. Stand up for yourself: Self-advocacy means learning to advocate for one’s needs, whether in a health care setting, a work environment, or in personal relationships. When you’ve experienced trauma, standing up for your rights can seem intimidating or impossible, but it’s an essential part of healing. By asserting your rights, asking for help when you need it, and standing up for yourself, you regain power over your own life.

9. More comfort in declining a social invitation: Sometimes saying “no” to a social invitation, whether it’s an event with friends or family, is a necessary form of self-care. It is not about rejecting others but about prioritizing your own well-being. Learn to decline social invitations without guilt or fear Judgment is an important part of protecting your energy. Honoring your needs, even if it’s solitude or quiet time, is an essential act of self-compassion that shows how far you’ve come.

10. Find a creative outlet: Healing from trauma isn’t just about eliminating what hurts you; it’s also about finding what nourishes you. Creative activities, such as writing, drawing, gardening, or crafting, can be incredibly therapeutic, but many survivors have found their creative pursuits humiliated. Having greater comfort in your outlets is a sign of healing.