While we can’t go back and undo what has happened to us, we can change how we relate to it. Reframing trauma isn’t about denial—it’s about healing. When we consciously shift how we view past experiences, we begin to take back power that was once lost. Through the lens of neuroscience and deep self-reflection, reframing allows us to rewrite the meaning of our story.
Here’s how.
Understanding the Foundation
The Power of Perspective
The way we interpret past experiences has a huge influence on how we feel and function in the present. Trauma often distorts our beliefs about who we are or what we’re capable of. But when we begin to shift those interpretations, we reduce their grip on our identity.
Neuroplasticity and Brain Rewiring
The brain is not fixed. Thanks to neuroplasticity, we can build new neural pathways through repeated thought and practice. Reframing becomes a powerful tool—not just mentally, but biologically—helping us reshape how we experience memory and meaning.
The Trauma Narrative
Trauma often leaves behind a running internal story: “I’m not safe,” “I’m not enough,” “People always leave.” These narratives may have helped us survive, but they can keep us stuck. Reframing begins by identifying these beliefs and creating space to question them.
Steps to Reframe Your Past
1. Identify the Story
What have you been telling yourself about what happened? How do you define yourself based on it? Get honest. Write it down. Witness it.
2. Challenge the Narrative
Is your current story absolutely true? Or is it just the most familiar version? Ask yourself what a compassionate friend might say. What are the facts—and what are the interpretations?
3. Explore Alternative Perspectives
Can you see strength in what you’ve been through? Growth you hadn’t noticed? Even if it still hurts, can you recognize the resilience it built in you?
4. Create a New, Empowering Story
Once you’ve questioned the old story, try rewriting it. Acknowledge the pain, but highlight your courage, your insight, and the fact that you’re still here—still trying, still growing.
Therapeutic Tools to Support the Process
Cognitive Behavioral Therapy (CBT)
CBT helps identify and restructure negative thought patterns. It’s especially useful for reframing deeply held beliefs that no longer serve you.
EMDR Therapy
Eye Movement Desensitization and Reprocessing is a trauma-focused therapy that helps your brain reprocess disturbing memories so they no longer feel emotionally overwhelming.
Narrative Therapy
This approach centers around the stories you tell yourself—and gives you tools to rewrite them in a way that supports your healing and growth.
Creative Arts Therapies
Sometimes words aren’t enough. Music, art, writing, and dance can help express and release what’s held deep in the body and psyche.
Mindfulness and Meditation
Staying present helps you see your thoughts as just that—thoughts. It gives you space to observe pain without becoming it.
Somatic Therapies
The body stores trauma. Approaches like Somatic Experiencing and Trauma Release Exercises (TREs) help you release tension and reconnect with safety.
Important Reminders
Healing Happens at Your Own Pace
There is no rush. Your timeline is valid.
Professional Guidance Is Invaluable
You don’t have to do this alone. Working with a trauma-informed therapist can help you navigate this journey safely.
Be Gentle With Yourself
Reframing is not about pretending the pain didn’t happen. It’s about letting it transform you rather than define you.
Build a Circle of Safety
Surround yourself with people who support your healing—friends, community, groups, or mentors. You’re not meant to carry it all by yourself.
Final Thought
You cannot change the past—but you can change what it means to you. You can soften its hold on your present and rewrite your future. When you reframe your story, you’re not erasing your truth—you’re reclaiming it.
You are the author now.