Post-traumatic growth: turning pain into possibility
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Explore what post-traumatic growth means, why it happens, and how to move toward it after a traumatic event, even when things still feel hard.
Many people who experience a traumatic event struggle with trust issues afterward. These types of experiences can completely change the way you see the world, including how you feel about others and how safe you feel in your daily life. Coping can be difficult, and healing might seem like an impossible dream.
Still, despite all the anger, sadness, and fear, you may notice a different kind of shift occurring, too. You’re not necessarily returning to who you were before (that may or may not be possible), but maybe you’re morphing into someone new. This is what researchers refer to as post-traumatic growth (PTG).
PTG isn’t a cure-all, and it doesn't mean you should be grateful for the awful thing that happened. It’s simply a framework for the possibility that, after trauma, some people find clarity, strength, and meaning. Let’s explore.
What is post-traumatic growth?
Post-traumatic growth (PTG) refers to the positive psychological change that can occur after a trauma. You may begin to see yourself and your life in a new light, with more depth, clarity, and compassion.
The term was coined in the 1990s by psychologists Richard Tedeschi and Lawrence Calhoun after they studied people who had lived through life-threatening illness, loss, and violence. Despite these ongoing struggles, many people described profound shifts in how they saw themselves and their sense of purpose.
Here are some common areas where PTG can show up:
A renewed appreciation for life: Starting to notice beauty in ordinary things
More meaningful relationships: Beginning to value vulnerability and authenticity in new ways
Personal strength: Realizing you’ve survived something you didn’t think you could
Spiritual or existential shifts: Rethinking your beliefs or sense of purpose
Opening to new possibilities: Pursuing goals that feel more aligned with who you are now
Why does post-traumatic growth happen?
Trauma can dismantle the beliefs you once held about safety, control, and who you are. But with time, you can begin to rebuild and see life through a new lens. While this shift typically starts with confusion and grief, eventually, it can cause new questions to emerge. You might ask yourself, “What really matters now?” and “Who am I?”
Even if you’re still experiencing the negative impacts of trauma, you might discover that you’re more driven to do things that align with your values and make you feel more connected to yourself.
The science of post-traumatic growth
Researchers have found several factors that can influence how you experience post-traumatic growth. Five of them are:
1. Cognitive processing: Reflecting on what happened, through things like journaling or therapy, can help you make meaning from your pain.
2. Personality traits: Openness, curiosity, and introspection could support your growth, but they aren’t prerequisites.
3. Coping strategies: Reaching out for help, moving your body, and setting boundaries can also play a role.
4. Social support: Feeling seen and supported by others can play a big role in healing. Friends, a support group, and social connection all create space for positive change.
5. Spiritual or existential reflection: Some people find meaning in spirituality or a broader connection to nature. This may also reshape your understanding of suffering.
How to support yourself after trauma: 9 tips to find your footing
After you experience a trauma, your body can experience a whole range of emotions, or it can just completely shut down. All of this is valid, so go easy on yourself.
Here are nine tips that may help you start to find your footing again, in whatever timing feels best for you.
1. Validate what happened
Your pain is real, and what you went through matters. Traumatic experiences don’t need to meet a severity threshold to count. They’re defined by your nervous system’s response, and not by anyone else’s opinion.
Allow yourself to feel whatever you’re feeling without guilt.
2. Let healing take the time it takes
There’s no timeline for growth. Some people notice it months after a traumatic event, while for others it can take years, or never happen at all. That’s okay.
Healing looks different for everyone. Trust your rhythm and go at your own pace.
💙 Listen to Dr. Joanne Cacciatore’s series on Grieving to give yourself some structured healing time.
3. Build rituals that restore a sense of safety
Trauma often leaves the body in a state of hypervigilance. Help your nervous system settle by finding or creating moments that feel safe. You could wrap yourself up in a weighted blanket, drink tea while listening to a calming playlist, or practice breathwork.
Here are 12 more techniques to help you regulate your nervous system and restore some calm.
💙 Put on a soothing playlist like Felt Piano for Anxiety if you need to relax your nervous system.
4. Start small with meaning-making
Meaning can show up in small moments like a friend bringing you soup or the sudden realization that you’re handling things you never thought you could.
Keep a journal nearby where you can document these signals. It can serve as a reminder to yourself that you’ll be okay.
5. Move your body with care
Gentle movement can slowly help you release some of your trauma.
To reconnect with your physical self, try stretching while breathing slowly, taking a walk in nature, or practicing a few yoga poses with no expectation of perfection (here are five to try).
Read more: 7 simple movement exercises to boost your mental health
6. Practice saying no
Boundaries are essential for healing. Trauma can make you hyper-reactive to guilt, especially if it involved violation or loss of control.
Practice setting boundaries with the people in your life by saying no to one text or one favor that feels draining. Then remind yourself that every no is a yes to your recovery.
Here are 30 ways to say no without regret if this isn’t your strong suit.
7. Find one trusted outlet for expression
Bottling everything up can slow your healing process. When you’re ready, try opening up about your experiences to a therapist or a trusted friend.
If speaking feels too raw, try drawing your feelings, or making a comforting or angry playlist.
8. Connect with others who’ve been through it
Peer support groups can offer validation and solidarity that’s hard to find elsewhere. Just being in the presence of someone who understands can be deeply comforting.
Read more: How to ask for help when you need it: 7 tips to gain confidence
9. Keep an eye out for shifts
Post-traumatic growth can be subtle. It might look like noticing your resilience in a tough conversation, or becoming curious about the future again.
It could even be as small as laughing at something for the first time in a while. But many times, these moments don’t announce themselves. So, keep an eye out for gentle signs that growth might be happening.
Post-traumatic growth FAQs
What are the phases of post-traumatic growth?
There’s no single, proven set of psychological “phases” that everyone goes through after trauma. While some researchers have outlined stage-based models—like pain, struggle, recovery, and eventual growth—these are more like storytelling tools than scientific rules.
For example, studies on caregivers of Alzheimer’s patients and people with sudden visual impairments have described distinct phases in their healing journeys. These patterns can be helpful to name, but they don’t apply to everyone.
Growth doesn’t always follow a straight line. It might look like slow, messy reflection one day and a sudden shift in perspective the next. For many, it’s a back-and-forth dance between grief and insight, pain and resilience.
Instead of fixed stages, it can be more helpful to think of post-traumatic growth as something that unfolds over time—gently, unevenly, and uniquely—shaped by your own inner work and the support around you.
Does everyone experience post-traumatic growth?
Not everyone experiences post-traumatic growth (PTG), and that’s okay. PTG is just one possible outcome of trauma. Some people may cope through resilience or recovery without ever identifying as having grown from the experience.
Others may be too overwhelmed, too depleted, or simply uninterested in finding meaning in something that hurt them so deeply.
How long does post-traumatic growth take?
There’s no set timeline for post-traumatic growth (PTG). For some, it may show up within a few months. For others, it could take years. Most of the time, it doesn’t appear until well after the sharpest distress has eased and the person has had the emotional space to reflect. It’s also common for it to ebb and flow.
Rather than thinking in terms of timelines, it can be more helpful to think in terms of ripening. When the conditions are right, insights may emerge, but forcing it doesn’t help.
What is the difference between PTSD and post-traumatic growth?
PTSD—post-traumatic stress disorder—is a mental health condition that can develop after trauma. This disorder involves symptoms like flashbacks, hypervigilance, nightmares, and emotional numbness.
However, post-traumatic growth is not a disorder. It’s a potential psychological transformation that can happen over time, sometimes even alongside symptoms of PTSD.
How do I know if I’m going through post-traumatic growth?
A good way to know if you’re going through post-traumatic growth is if you start to notice subtle shifts in how you think or feel. If you discover new strength in yourself and start handling things you once thought impossible, you might be experiencing it.
You could also find yourself appreciating life in a deeper way and questioning your values in ways that feel like an opening. These signs of growth often happen gradually. You may not recognize them in real time, but with distance, you may look back and see how far you’ve come.
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