Natural Ways to Heal Trauma: Managing Symptoms Without Medication
- Published:
- Updated: March 7, 2025
Do you or someone you know struggle with the lingering effects of trauma? The impact can show up as irritability, fear, paranoia, anxiety, and more—disrupting your daily life and emotional well-being.
As a healing and leadership coach, my goal is to help you manage trauma symptoms in a safe, natural way—without relying on chemicals and their unwanted side effects. That’s why in this article, we’ll explore natural ways to heal trauma, giving you simple and effective strategies to support your recovery.
What Is Trauma? Understanding Its Deep and Lasting Impact
Before we talk about natural ways to heal trauma, it’s important to understand what trauma actually is.
Trauma isn’t just about a single painful event—it’s a deep emotional wound that affects how you process thoughts and feelings. Some people can talk about what happened but struggle to express their emotions about it. Others can describe their feelings but can’t fully recall or explain the events that caused them.
Trauma isn’t limited to direct abuse. It can also come from:
- Witnessing violence (even if it wasn’t directed at you).
- Chronic stress (such as growing up in an unstable home).
- Emotional neglect (never feeling seen, heard, or valued).
- Enmeshment (being over-involved in someone else’s emotions to the point of losing your own identity).
Trauma affects everyone differently.
For some, it might cause brief flashbacks that pass quickly. For others, it can lead to full-blown panic attacks, dissociation, or long-term anxiety.
As someone who has personally faced trauma and addiction—and has been diagnosed and treated for Complex PTSD—I know firsthand how unpredictable trauma symptoms can be. You could be having a great day at work, only to hear a certain word, comment, or phrase that completely derails you.
If left unaddressed, unhealed emotional pain seeps into every part of your life—your relationships, your work, your mental and physical health.
Not sure if you or someone you know is dealing with trauma? Up next, we’ll go over common symptoms to help you recognize the signs.
Common Trauma-Related Symptoms
Trauma-related symptoms do not come in a one-size-fits-all box. Carefully review the list below. You may or may not relate to all of the common trauma-related symptoms:
- Suspicious & untrusting
- Negative & pessimistic
- Addicted to self-harm, sex, substances, work, dangerous activities, people or things
- Self-sabotaging
- Compulsive
- Controlling
- Scattered & distracted
- Demotivated & drained of energy
- Judgmental of yourself & others
- High pain tolerance
- Constantly apologizing
- Unable to express, recognize or process ones emotions
- Struggle with insecurities
- Hypersensitive
- Unable to be vulnerable with others – includes fear of being touched
The good news is that you can recover from trauma. There are tools and resources to help you heal from trauma-related symptoms. In this podcast episode, I talk about healing from a traumatic incident.
Now that you know that you can heal, let’s talk about options beyond medications to treat symptoms of trauma.
Why Consider Natural Ways to Heal Trauma?
Let’s be clear, I do not have a “take no medication, no matter what” attitude with respect to trauma-related symptoms. There is a time and place for medication, especially when the stresses of life is debilitating. However, whenever and with medical approval from a doctor, I want to steer people off their medication.
We have options besides medication to manage trauma-related symptoms. And yes, most of these remedies are free or at low cost.
Over the course of my coaching career, I have met many people who have consumed medication to treat their anxiety-related disorder. You or someone you may love taken medication like Ritalin, Adderall or Mydayis. Maybe you have have known someone who have taken Methamphetamine or Cocaine.
Some Drugs Can Damage The Brain
All the drugs listed above are all powerful stimulants which affect the central nervous system. These chemicals are designed to help you stay calm and “focused” but they impact the brain in other ways. Upon consumption of the drug, it causes the release of a serotonin, a mood-regulating neurotransmitter.
Receiving massive amount of serotonin is not a good thing. After the “high” or good feeling, these drugs makes it harder for your brain to reabsorb serotonin.
As drug use continues, your brain can’t regulate your mood like it’s supposed to. Low serotonin levels mean it will be harder for you to manage and control your anxiety naturally.
In addition, stimulants in the body may cause damage to the grey matter in the brain. The grey matter includes regions of the brain involved in muscle control, and sensory perception such as seeing and hearing, memory, emotions, speech, decision-making, and self-control. This can contribute to an overall mood dys-regulation.
The best way to treat symptoms of dis-ease and trauma are with natural methods. Here are some ways to manage the trauma without the use of medication.
Natural Ways to Heal Trauma
1. Get a Creative Hobby
Using both sides of your brain helps shift your focus away from stress. Engaging in a creative hobby—like painting, drawing, journaling, or crafting—can give your mind a break from anxious thoughts. When you’re fully absorbed in creating something, worries fade into the background, and you allow yourself to be present in the moment.
2. Eat Healthy Foods
What you eat affects how you feel. Processed foods, sugary snacks, and caffeine can make anxiety worse by spiking your blood sugar and overstimulating your nervous system. Instead, try eating whole, nutrient-rich foods like vegetables, lean proteins, and healthy fats.
- Swap sugary drinks for water or herbal tea.
- Choose complex carbs (like whole grains) over refined ones (like white bread or chips).
- Limit caffeine if it makes you jittery or anxious.
Your brain and body work better when you fuel them with the right foods.
3. Eliminate Stress Where You Can
Look at your daily life—what can you simplify? Stress builds up when we overload ourselves with unnecessary tasks, commitments, and distractions. Ask yourself:
- Can I delegate tasks? Let someone else handle something that drains your energy.
- Can I cut out unnecessary spending? Less financial stress means less anxiety.
- Can I let go of things that don’t serve me? Toxic relationships, bad habits, or overcommitment—what can go?
Small changes can free up your mental space and energy, helping you feel lighter.
4. Listen to Calming Music
Music is a powerful tool for relaxation. Slow, soothing sounds lower stress levels and help your nervous system unwind.
I personally enjoy spa-like music or soft rock from the ‘70s and ‘80s—it instantly puts me in a peaceful mood. Find the type of music that makes you feel calm, safe, and relaxed, and play it often.
5. Practice Breathwork and Meditation
Deep breathing is one of the quickest ways to calm anxiety. It slows your heart rate, relaxes your muscles, and tells your brain that you’re safe. Try:
- Box breathing – Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.
- Wave breathing – Breathe in slowly and imagine waves rolling in; exhale like waves rolling out. Below is video on how to do that.
Meditation also helps quiet the mind. You don’t have to sit still for hours—just a few minutes of focused breathing or repeating a positive thought can make a big difference. I personally like to meditate on Bible verses that bring me peace.
6. Spend Time in Nature
Nature has a natural calming effect on the mind and body. Simply stepping outside can help you feel grounded and at peace. Try to:
- Take a short walk in the morning or evening.
- Sit in a park and listen to the sounds around you.
- Observe the trees, the wind, or the way the sunlight filters through the leaves.
Even a few minutes outside can reset your mood and ease stress.
7. Limit Social Media
Social media is designed to be addictive—constant likes, comments, and notifications create dopamine spikes, making it hard to unplug. But too much scrolling can increase anxiety, comparison, and mental exhaustion.
Try:
- Setting screen time limits on your phone.
- Turning off notifications to reduce distractions.
- Taking social media breaks when you feel overwhelmed.
Protect your peace by being intentional about your online time.
8. Move Your Body
Exercise is one of the best ways to release stress and tension. You don’t need to follow a strict workout plan—just find something you enjoy!
- Walk, hike, or bike outdoors.
- Do yoga or pilates.
- Dance around your living room!
Moving your body releases feel-good hormones, helping you feel stronger and calmer.
9. Change Something in Your Environment
Sometimes, a small change in your surroundings can shift your mindset.
- Step into a different room when you’re feeling stuck.
- Rearrange your space—cleaning or decluttering can help reset your mind.
- Go somewhere new—a different coffee shop, a new park, or even a short road trip can refresh your perspective.
Even the smallest change can help break anxious thought patterns.
10. Try Ice Therapy
Cold exposure can calm your nervous system almost instantly. Try:
- Placing an ice pack on your neck, wrists, or chest.
- Running cold water over your hands.
- Taking a cold shower (if you can handle it!).
This simple trick stimulates the vagus nerve, which helps slow your heart rate and bring you back to a peaceful state.
11. Wear a Calm Reminder
Sometimes, having a physical object can help keep you grounded.
- A bracelet or ring can serve as a personal reminder to breathe and stay present.
- A smooth stone in your pocket can help you feel centered when anxiety creeps in.
Whatever you choose, let it be a symbol of your commitment to your peaceful life.
I hope you found these tips helpful. The image below sums up these tips. Next, I’ll share my final thoughts.
Final Thoughts
Healing from trauma is a journey, not a quick fix. No single article—or even an entire website—can fully address the complexity of trauma-related symptoms. However, exploring natural ways to heal trauma can provide powerful tools to support your recovery and emotional well-being.
If you’re struggling, you don’t have to go through this alone. Healing requires support from someone who truly understands the weight of past trauma and can guide you through it. However, this guidance should complement—not replace—consulting a qualified healthcare professional.
I’d love to hear your thoughts—what has helped you navigate your healing journey? Share your experiences with me [using this link]. If you’re looking for deeper guidance, consider working with an experienced trauma specialist like me.
Dig Deeper: Listen to this episode from my podcast about non-medicative ways to treat anxiety. Click the play button below to tune in.
