7 Keys to Healing from Adverse Childhood Experiences

7 Keys to Healing from Adverse Childhood Experiences

Adverse Childhood Experiences (ACEs) are distressing events that occur during childhood and can have lasting impacts on an individual’s mental, emotional, and physical well-being. These experiences can include various forms of maltreatment, neglect, household dysfunction, and more. Healing from ACEs is a journey that requires time, effort, and understanding.

What is an adverse childhood experience?

An adverse childhood experience (ACE) refers to various traumatic events or situations that occur during a person’s early years, typically before the age of 18. These experiences can include maltreatment (emotional, physical, or sexual), neglect, household dysfunction, mental illness, domestic violence, incarceration, or other highly stressful circumstances.

ACEs have been found to have a profound and lasting impact on an individual’s physical, mental, and emotional well-being throughout their lives. Research suggests a strong link between the number of ACEs a person has endured and their risk for various health issues, behavioral problems, and social challenges in adulthood. Understanding and addressing ACEs is important for promoting healthier development and improving overall community well-being.

Who is susceptible to experiencing adverse childhood experiences?

Any individual below the age of 18 could potentially face adverse childhood experiences. ACEs are more prevalent among: 

  • Female or assigned female at birth.
  • Racial or ethnic groups are categorized as minorities.
  • Children undergoing socio-economic hardships
  • Offspring of parents or caregivers facing stress.
  • Children with family members or acquaintances diagnosed with dependency disorder or a mental health condition

What are the signs of an adverse childhood experience? 

Following an adverse childhood experience, a child might display indications of trauma, such as: 

  • Fear of interacting with others.
  • Trouble sleeping or frequent nightmares.
  • Bedwetting.
  • Mood changes.
  • Difficulty displaying affection towards family or friends.
  • Avoidance of situations tied to a traumatic event
  • Challenges with learning at school.

These signs typically do not surface immediately after the traumatic incident. They tend to emerge after the child has had time to process the experience. In some instances, a trigger—something that reminds the person of the specific event—can provoke a reaction in the child.

How do you prevent adverse childhood experiences?

While it is possible to prevent some adverse childhood experiences, there is not a universal method to prevent all types of childhood trauma. The most effective prevention approach involves promoting awareness within both homes and communities about how adverse childhood experiences can impact an individual’s development.

To minimize the likelihood of exposing your child to trauma, consider: 

  • Providing a secure and nurturing environment for your child
  • Cultivating a strong bond and relationship with your child
  • Ensuring your child’s physical and emotional needs are met.
  • Seeking the necessary care and support as a caregiver

How do you heal from adverse childhood experiences?

Adverse childhood experiences can have a lasting impact on a person’s mental, emotional, and even physical well-being. Healing from ACEs is possible, and there are several practical steps you can take to nurture your recovery.

Here are seven ways to heal from adverse childhood experiences:

Build supportive relationships.

Connecting with friends, family members, or support groups can be crucial. Sharing your feelings with people who care about you can help reduce feelings of isolation. Positive relationships can offer comfort, encouragement, and a sense of belonging.

Practice Self-Care

Engage in activities that promote your physical, emotional, and mental well-being. This might include exercise, getting enough sleep, eating nutritious foods, engaging in hobbies, and spending time in nature. Taking care of yourself can boost your overall resilience.

Develop healthy boundaries.

Setting boundaries means knowing your limits and communicating them to others. Learning to say no when necessary and asserting your needs can help you avoid situations that trigger negative emotions and memories.

Express yourself creatively.

Engaging in creative activities like drawing, painting, writing, or playing a musical instrument can help you process your feelings in a non-verbal way. Creativity can offer a unique outlet for emotions that may be difficult to put into words.

Practice mindfulness and relaxation.

Mindfulness involves being present in the moment and observing your thoughts and feelings without judgment. Techniques like deep breathing, meditation, and progressive muscle relaxation can help you manage stress and anxiety that may be connected to your ACEs.

Educate Yourself

Learning about ACEs, their effects, and the ways they can impact your life can be empowering. Understanding the science behind your experiences can help you make sense of your emotions and take control of your healing journey.

Seek professional help.

Consulting a mental health professional, like a therapist or counselor, can provide a safe space to talk about your experiences. They can offer guidance and techniques to manage emotions, understand thoughts, and develop healthy coping strategies.

The medical approaches to adverse childhood experiences differ depending on the underlying cause. Persistent, ongoing medical conditions such as heart disease, along with mental health disorders like anxiety and depression, require continuous treatment and ongoing management.


Healing from adverse childhood experiences is a deeply personal and courageous journey. Remember, you are not defined by your past, and with self-awareness, support, and the cultivation of positive habits, you can reclaim your life and move forward with hope and resilience. Healing is possible, and you deserve a future filled with well-being and happiness.

If you are considering therapy to help you manage trauma or depression caused by adverse childhood experiences, you can visit Mindshift Psychological Services. You can contact them at (714) 584-9700 to schedule an appointment.