Self-trust is the foundation of our autonomy, decision-making, and self-respect. Yet for trauma survivors—whether from childhood experiences, abusive relationships, or sudden life-altering events—self-trust can feel elusive or non-existent. Trauma often disrupts our ability to rely on our inner knowing, leaving behind doubt, shame, and fear. By understanding this impact and taking intentional steps to rebuild self-trust, you can heal and reclaim your personal power.
Why Trauma Erodes Self-Trust
Loss of Safety and Control
Trauma shakes the foundation of safety and predictability, making the world—and yourself—feel unreliable. Survivors may question their instincts, decisions, or even their ability to trust their inner compass, leading to feelings of insecurity.
Guilt and Self-Blame
A common response to trauma is internalizing responsibility. Survivors often think, “I should have known better,” or, “I should have done something differently,” which undermines belief in their judgment and instincts. These negative beliefs can remain in the body and mind until actively healed.
Dysregulated Nervous System
Trauma can disrupt boundaries and leave survivors in states of hypervigilance or dissociation. Dissociation ranges from mild emotional detachment to a more severe disconnection from thoughts, feelings, and identity. These physical and emotional responses can blur the line between genuine instincts and fear-driven reactions.
Conditioned Distrust
Abusive environments—especially those involving gaslighting or manipulation—teach survivors to doubt their perceptions and emotions. Over time, this learned distrust can persist even after the trauma ends, making self-trust a significant challenge.
The Challenges in Rebuilding Self-Trust
Rebuilding self-trust is not an overnight process. Survivors may fear making mistakes, struggle with perfectionism, or feel paralyzed by indecision. Healing requires patience, support, and consistent practice in nurturing the inner connection.
Steps to Rebuild Self-Trust
Acknowledge and Validate Your Experience
Start by naming what happened and validating the emotions that arise. Share your experience with a trusted counselor or friend. Recognize that questioning yourself is a natural consequence of trauma, not a personal flaw. Journaling or working with a trauma-informed therapist can help you process and externalize these feelings.
Reconnect with Your Body
Trauma often creates disconnection from the body. Rebuilding the mind-body connection through practices like yoga, breathwork, or somatic therapy can help. These activities allow you to better tune into your instincts and emotions. Affordable breathwork classes are available in Austin for those seeking accessible options.
Practice Small Acts of Self-Reliance
Rebuilding trust starts with small steps. Make simple decisions—like choosing your route home—and affirm your ability to decide for yourself. Say things like, “I trust my choices,” or, “I am capable of making decisions.” Celebrate these wins as evidence of your growing confidence.
Challenge Negative Self-Talk
Notice when self-doubt creeps in. Are you being overly critical? Counter negative thoughts with affirmations like, “I’m learning to trust myself again,” or, “It’s okay to make mistakes as I grow.” Compassionate self-talk is key to nurturing self-trust.
Seek Safe, Supportive Relationships
Surround yourself with people who respect your autonomy and validate your emotions. Safe relationships help rebuild your sense of safety and strengthen your ability to trust yourself.
Revisit and Rewrite Your Narrative
Trauma often leaves survivors with stories of powerlessness or inadequacy. Through therapy or self-reflection, work to reframe your narrative, focusing on your resilience and the wisdom you’ve gained. EMDR or narrative therapy can be particularly effective in helping reframe your past and present stories.
Seek Professional Help
Connecting with a trusted therapist can provide the support and guidance needed to rebuild self-trust. A counselor can help you process trauma, heal negative beliefs, and rediscover your inner strength. Fill out our form to get paired with a therapist who will support you through this journey.
The Power of Self-Trust
Rebuilding self-trust is about more than decision-making—it’s about reclaiming your personal power. It means believing in your ability to navigate the world, make choices that serve your highest interests, and advocate for your needs.
No matter how deeply trauma has shaken your sense of self, the capacity to heal and trust again resides within you. You are not defined by what happened to you but by how you rise. With compassion and perseverance, you can rebuild self-trust and reclaim your life.