Here are some general steps you might consider taking to begin the healing process:
Acknowledge your feelings: It's essential to recognize and validate the emotions you're experiencing. Accept that the trauma has had an impact on you and allow yourself to feel what you feel without judgment.
Seek professional help: Consider talking to a therapist, counselor, or psychologist who specializes in trauma and family dynamics. They can provide a safe and supportive environment for you to explore your feelings, thoughts, and experiences.
Create boundaries: If your parents' actions or presence continue to be harmful, it might be necessary to establish boundaries to protect yourself. This could include limiting contact or seeking distance until you're in a healthier place emotionally.
Practice self-care: Engage in activities that bring you joy and promote well-being. This might include hobbies, exercise, spending time with supportive friends, or exploring mindfulness and relaxation techniques.
Join support groups: Connecting with others who have experienced similar traumas can be comforting and healing. Support groups offer a space to share experiences, gain insight, and find understanding.
Journaling: Writing about your experiences and feelings can be therapeutic and help you gain clarity on your emotions.
Forgive yourself: Recognize that healing takes time and it's okay to have setbacks or struggles along the way. Be patient and compassionate with yourself throughout the process.
Challenge negative beliefs: Trauma can create distorted beliefs about oneself and the world. Working with a professional can help you challenge and reframe these negative beliefs.
Develop coping strategies: Learn healthy ways to cope with stress and triggers. This might include breathing exercises, grounding techniques, or mindfulness practices.
Remember, healing from trauma is a journey that requires time and effort. Be gentle with yourself and seek support when needed. There's no shame in seeking professional help, as they can provide guidance tailored to your unique situation and help you on your path to healing.