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  • Writer's pictureBeth Tellez

Embracing the true freedom from trauma responses

Breaking Free from Trauma Responses and Other Maladaptive Coping Strategies


Happy Fourth of July! Today, as we celebrate the birth of our nation we can also reflect on the freedoms we can experience through the therapy process.


Many of us find ourselves trapped in a cycle of unhealthy coping mechanisms and trauma responses rooted in the messages we received when we were younger. Whenever life’s stressors become overwhelming, we may retreat into behaviors that, while providing temporary relief, ultimately leave us feeling more distressed and disconnected. These maladaptive strategies—whether it is excessive drinking, overeating, or withdrawing from loved ones—serve as misguided attempts to shield oneself from pain. Instead, they only exacerbate struggles, creating a barrier between us and the happiness and fulfillment we desperately seek.


The turning point to finding freedom from trauma responses can come when an individual decides to seek help. Entering therapy can be scary and even intimidating initially, but it is also the most courageous decision one can make for themselves. In the safe and supportive environment of a therapist’s office, one begins to unravel the complexities of their emotions and behaviors. We can learn that maladaptive coping strategies are not signs of weakness but rather misguided attempts to manage overwhelming emotions and situations.

Celebrating 4th of July
Celebrate breaking unhealthy patterns!


Through therapy, individuals discover healthier ways to cope with life’s inevitable challenges. Here are some invaluable lessons learned along the way:




1. Understanding Triggers and trauma responses

One of the first steps in a therapeutic journey is identifying the triggers that lead to maladaptive behaviors. By recognizing these triggers, one can begin to address the root causes of their distress rather than just the symptoms.

2. Developing Healthy Coping Mechanisms

Therapy introduces a variety of healthy coping strategies. Techniques such as mindfulness, deep breathing exercises, learning effective communication of needs, and physical activities like yoga and walking become new go-to methods for managing stress. These practices not only provide immediate relief but also contribute to overall well-being.

3. Building a Support Network

It is crucial to surround oneself with supportive and understanding individuals. Whether it is friends, family, or support groups, having a positive support network to talk to and share experiences with makes a significant difference in the journey toward healthier coping.

4. Practicing Self-Compassion

Perhaps the most transformative lesson is the importance of self-compassion. Treating oneself with the same kindness and understanding offered to a dear friend allows forgiveness for past mistakes and views the journey as a process of growth rather than a series of failures.

5. Setting Boundaries

Therapy also teaches the significance of setting healthy boundaries. Learning to say no when necessary and prioritizing personal needs without feeling guilty empowers individuals to protect their mental and emotional health.

6. Embracing Vulnerability

Lastly, understanding that vulnerability is not a sign of weakness but a powerful demonstration of courage is essential. Allowing oneself to be vulnerable and open up about struggles enables deeper connections with others and fosters a sense of community and belonging.

Fireworks on 4th of July
Celebrate your health and wellbeing!

A Journey of Liberation

On this Fourth of July, many can sit in gratitude for the newfound freedom from their own trauma responses discovered through therapy. The journey is not easy, and there are still days when old habits try to resurface for all of us. However, armed with the tools and insights gained, individuals are better equipped to face life’s challenges in a healthier, more constructive way.

For those struggling with maladaptive coping strategies, seeking professional help is highly encouraged. Therapy can provide a safe space to explore emotions, understand behaviors, and develop healthier ways of coping. Remember, asking for help is not a sign of weakness but a testament to one’s strength and desire for a better life.

This Independence Day, let us not only celebrate the freedom of our nation but also the personal freedoms we can achieve through self-discovery and growth. Here’s to embracing healthier ways of living and finding true independence from the patterns that no longer serve us!



Happy Fourth of July!


4th of July desserts
Freedom is Sweet!

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