It’s never too late to begin the process, and researchers are pointing to ways adults, even older adults, can help themselves.

I met an eight or nine-year-old boy at a relative’s house one day. He was a sweet child, very quiet and careful when he was in the home, and my relative said she would invite him over for lunch or dinner but he was always reluctant. Occasionally, he would accept, but then after the meal, he would suddenly disappear. No goodbye, no nothing. He just quietly slipped away while people weren’t looking.

She told me she invited him because his parents would push him out of the house and let him wander the streets. It was a form of abuse. There were either alcoholics or drug abusers, I don’t know which.

One day I didn’t see him and I asked my relative where he was. The response came as a shock to me. “He was run over by a bus. He’s dead.”

We’ll never know if it was an accident or if the child decided he couldn’t take it anymore. Some kids never survive, others grow into adulthood, but the mental anguish stays with them as though they were still that young child. We owe these individuals, and research is only beginning to realize the damage done, which hasn’t been adequately addressed. Let this article, in some small way, push the envelope further in the direction of healing for older adults.

If you survived childhood abuse, please know this: healing is possible, and you don’t have to wait for professional therapy to begin your journey. Research shows that adults — including older adults — can use powerful self-help methods to reclaim their lives and find peace. These aren’t quick fixes, but they’re real, science-backed tools that work when practiced with patience and self-compassion.

Understanding Your Path Forward

Your childhood wasn’t your fault, and the lingering effects you feel today are normal responses to abnormal experiences. Many survivors carry symptoms like anxiety, depression, difficulty trusting others, or feeling disconnected from themselves. But here’s the hopeful truth: your brain and body have an incredible capacity to heal, even decades after the trauma occurred.

Research consistently shows that certain self-help practices can significantly reduce trauma symptoms and improve quality of life. These methods work because they help you develop new ways of relating to yourself, manage difficult emotions, and rebuild your sense of safety in the world.

The Foundation: Self-Compassion

One of the most powerful tools for healing is self-compassion — treating yourself with the same kindness you’d offer a good friend. This might feel uncomfortable at first, especially if you were taught that you didn’t deserve care (like that little boy I mentioned). Many abuse survivors actually fear being kind to themselves. But research proves that self-compassion reduces PTSD symptoms, depression, and anxiety while building emotional strength.

Here’s how to start practicing self-compassion: When you notice harsh self-criticism, pause. Place your hand over your heart and say, “This is hard. I’m struggling right now, and that’s okay. I deserve kindness.” It sounds simple, but studies show this practice actually changes brain activity and helps regulate emotions. Start with just 30 seconds a day and build from there.

Mindfulness and Grounding: Coming Home to the Present

Trauma often pulls you into the past or throws you into worry about the future. Mindfulness, paying attention to the present moment without judgment, helps anchor you in the here and now. Research shows mindfulness significantly reduces trauma symptoms and helps survivors feel safer in their bodies.

Try this grounding technique called 5–4–3–2–1: Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This simple practice helps your nervous system recognize you’re safe right now. Use it whenever memories feel overwhelming or anxiety spikes.

For breathing, try this: Breathe in slowly for five seconds, hold for five, then exhale for five. This activates your body’s calming system and can be done anywhere. Research shows that even brief breathing practices reduce stress hormones and create feelings of safety. Give it a try.

Forest Therapy: Healing in Nature’s Embrace

Here’s something many people don’t realize: spending time in nature — particularly forests — can be profoundly healing for trauma survivors. Forest therapy, also called “forest bathing,” isn’t about hiking or exercising. It’s about slowly, mindfully being present among trees and natural settings. Research with veterans suffering from PTSD shows remarkable results. Yes, people with childhood trauma memories are suffering from PTSD. It’s not just for people who’ve been in war zones.

Studies reveal that time in nature reduces stress hormones by 12 percent, lowers blood pressure and heart rate, and decreases anxiety and depression symptoms. For trauma survivors specifically, nature provides what talk therapy sometimes can’t: a sense of safety, calm, and connection that doesn’t require words. One study of veterans found that those who spent more time outdoors experienced significantly fewer PTSD symptoms the following day.

You don’t need a wilderness to benefit. Even 20 minutes in a local park, sitting under a tree, or walking slowly through any green space can help. Focus on your senses: the feel of bark under your fingers, the sound of leaves rustling, the smell of earth and growth. Research shows these sensory experiences help ground you in the present and calm your nervous system.

For older adults, especially, nature therapy offers gentle, accessible healing that doesn’t strain your body. You can sit on a bench, lean against a tree, or simply look out a window at greenery. The benefits come from connection, not exertion.

Art Therapy: When Words Aren’t Enough

Sometimes trauma lives so deep that words can’t reach it. That’s where art therapy comes in — and it’s not about being a good artist. Research shows that creating art helps trauma survivors process emotions, reduce PTSD symptoms, and rebuild self-esteem, even when they’ve struggled with traditional talk therapy. Art therapy doesn’t need to be oil painting; it can include any form of art, such as sculpture, pottery, drawings, charcoal, mosaics, or whatever is available. I knew one woman who was learning how to make stained glass. Although that’s a fragile material, it was highly beneficial for her.

A systematic review of studies found that half of trauma survivors who used art therapy experienced significant decreases in psychological trauma symptoms. What makes art powerful is that it lets you express what you can’t say, externalize painful memories onto paper or canvas, and literally see your healing journey take shape.

For older adults, art therapy has shown particularly promising results. Studies demonstrate that it reduces depression, enhances self-identity and meaning, and provides a way to process lifetime experiences without the exhaustion of lengthy conversations. You don’t need fancy supplies — colored pencils, watercolors, or even just drawing with a pen work beautifully.

Try this: Set aside 15 minutes. Don’t plan what you’ll create. Just let your hand move across the page with colors or shapes that feel right. Draw your feelings as abstract colors, create a collage from magazine pictures that resonate with you, or mold clay to express what words can’t capture. Research shows the act of creating — not the final product — is what heals.

Journaling: Your Private Space for Truth

Writing about your experiences and feelings can help you distance yourself from overwhelming emotions and process what happened. Studies show journaling improves both mental and physical health in trauma survivors. But here’s what’s important: don’t force yourself to write about traumatic details if it feels too intense. Instead, focus on what you’re feeling right now and what you need.

Try structured journaling: Write about one positive thing that happened today, one thing you’re grateful for, and one kind thing you can do for yourself tomorrow. Or use sentence stems like “I’m learning that…” or “I deserve…” Research shows this type of writing builds self-esteem and reduces symptoms.

Changing Your Thoughts, Changing Your Life

Abuse often leaves you with beliefs like “I’m damaged,” “It was my fault,” or “I can’t trust anyone.” These thoughts feel true, but they’re not facts — they’re wounds that can heal. Cognitive techniques help you identify and gently challenge these beliefs.

When you notice a harsh thought about yourself, write it down. Then ask: “Would I say this to someone I care about? What would I tell a friend dealing with this?” Write that kinder perspective down too. This practice, called cognitive restructuring, has strong research support for reducing depression, anxiety, and trauma symptoms.

Your Body Remembers — And Can Heal

Trauma lives in your body, not just your mind. Gentle physical practices help release stored tension and rebuild your sense of safety. Research shows trauma-informed yoga significantly reduces PTSD symptoms and helps survivors reconnect with their bodies. You don’t have to use yoga. You can try Tai Chi walking.

Start small: Try gentle stretches, walking while paying attention to your feet on the ground, or progressive muscle relaxation (tensing and releasing each muscle group). Studies prove these practices calm your nervous system and reduce anxiety. Remember, you’re in control — stop anything that doesn’t feel right.

You’re Not Alone: The Power of Connection

Isolation keeps trauma alive. Reaching out to safe, supportive people — whether friends, family, or support groups — significantly improves healing outcomes. Research shows that social support reduces trauma symptoms and builds resilience.

Start where you feel comfortable. This might be joining an online support group for survivors, reconnecting with one trusted friend, or even caring for a pet. Where do you suppose cats and dogs make such good companions? The goal isn’t to share everything immediately; it’s simply to practice connection and remind yourself that you deserve support.

Building Your Daily Practice

Here’s what research shows works best: Choose one or two practices and do them consistently, even for just five minutes a day. Healing isn’t linear — some days will feel harder than others, and that’s completely normal. The key is gentle persistence, not perfection.

Consider creating a simple routine: Start your morning with three minutes of mindful breathing, spend 15 minutes in nature or with art materials during the day, practice one moment of self-compassion, and end with brief journaling before bed. These small acts compound over time into significant healing. Mix it up any way you want and that feels best for you.

You Deserve Peace

If you’re an older adult, please know it’s never too late to heal. Research shows that people in their 60s, 70s, and beyond benefit just as much — and sometimes more — from these practices. Your years of life experience actually become an asset, bringing wisdom and perspective to your healing journey. Art therapy and nature therapy are particularly gentle and accessible options that honor where you are right now. You have a life, and you can begin living it better now. Every day is a new opportunity.

Remember: You survived something that should never have happened to you. That survival took incredible strength. Now you can use that same strength not just to survive, but to truly live. These self-help methods won’t erase what happened, but they can help you move from being defined by your trauma to being defined by your resilience, courage, and capacity for growth.

Healing is possible. You’re worth the effort. And you don’t have to do it alone — even when you’re doing it yourself.