5 Creative Ways to Boost Post-Traumatic Growth in a Traumatised World

I don’t know about you, but shit just keeps getting more and more REAL. We’re only a few weeks into 2025 and life is being very, well, LIFEY. At every turn, we’re exposed to more and more trauma via our phones, the constant news cycle and the life events of those close to us.

I talk a lot about post-traumatic growth, which is a beautiful concept that has a lot to offer, but where can we place it in such a traumatised world? And what can YOU do to experience it no matter what shit storms are happening around you?

In this blog, I’ll give you 5 practical things to boost post-traumatic growth when the world around you is literally and metaphorically on fire.

*I think and write about post-traumatic growth almost everyday.*

What is post-traumatic growth (PTG)?

Put simply, post-traumatic growth is the more positive cousin of post-traumatic stress disorder (PTSD). The two concepts are intimately intertwined and often co-exist, so it’s not as if one ends and the other begins (in either direction).

The legends at Psychology Today say that, “post-traumatic growth is the positive psychological change that some individuals experience after a life crisis or traumatic event. Post-traumatic growth doesn’t deny deep distress, but rather posits that adversity can unintentionally yield changes in understanding oneself, others, and the world.”

It’s not just being resilient, it’s so much more than that. And according to researchers, it’s estimated that around 2/3 of trauma survivors experience PTG! That stat always baffles me because why aren’t we talking about it MORE?! Which is a huge reason why I want to draw your attention to PTG and share 5 creative ways to call it in when it all gets too much.

5 ways to practice post-traumatic growth

The next 5 tips are based on the 5 domains of PTG in The Post-Traumatic Growth Inventory (PTGI). This questionnaire was created by psychologists Richard Tedeschi and Lawrence Calhoun in 1996 and allows people to see whether they’re exhibiting signs of PTG across the 5 typical ways it tends to manifest.

So, let’s dig in…

1. What’s currently ‘good’ in your life?

One of the 5 domains of PTG is ‘appreciation of life’. People who develop PTG tend to be able to look for and find the good in their life despite trauma and other challenges. It’s not about being grateful for the trauma, but about identifying what good things are happening around you.

For example, you might love your home, or this morning’s coffee was particularly delicious. Or maybe you saw a meme that made you snort laugh. A great place to jot this down is in a journal so you can keep track of all the goodness.

2. How can you deepen your relationships?

One of the most important predictors of PTG is social connection. People who have close and supportive relationships – even just ONE – are more likely to experience growth after trauma. So if you’re feeling especially lonely or isolated, it’s time to turn to others for help.

For example, is there someone in your life you want to get to know better? Reach out and set up a time to do an activity you love together. You could go on a hike, try a new restaurant or indulge in little creative self-care by taking a pottery or painting class.

3. What new possibilities can you see in ONE area of your life?

This is something creative people are really good at: sitting with new possibilities. It can be hard to do this when you’re at rock bottom or feeling a bit ‘meh’, which is why I invite you to focus in one one area of your life and drum up some potential.

For example, you might choose to focus on your career. What opportunities are there for you to upskill, collaborate or even change roles into something you’ve always wanted to try? If you’re stuck, ask a teammate to weigh in as other people can sometimes see what’s possible for you faster than you can!

4. Think about a challenge you went through in the past: how did you handle it?

Another domain of PTG is personal strength. People who show signs of PTG often exhibit a strong sense of self-reliance. They grow to believe they can handle whatever life throws at them. This, my friends, is the realm of personal strength.

For example, someone may have broken your heart after a relationship ended: what did you do? Write out the steps and reflect on how you felt in your healing journey. Then, see if you can apply the same or similar steps to your current problem/s. I talk a lot about this on my podcast, What Doesn’t Kill Us.

5. How could you increase your faith?

One of the most interesting domains of PTG is about spirituality. People who experience trauma and come out the other side to grow often report stronger faith, reconnect to religious beliefs or have a sense that there’s ‘something bigger’ at play. Connecting to a source of faith, be it spiritual or not, has been shown to boost PTG.

For example, try checking out a sacred space in your area, like a temple, church or even a yoga studio. Putting yourself in spiritual spaces – ones that encourage connecting to a ‘higher power’, religious or secular – can ignite an interest in faith and the power of different practices to get you out of your head.

“The horrors persist… but so do I!”

No matter what’s going on in the world, you always have a choice with how you connect to it and respond. You can absorb every trauma, letting it wear you down, OR you can build a toolkit to help you observe, process and support yourself and others experiencing the crazy parts of life. It’s not a science, it’s an art, where there’s an abundance of ways to navigate a path through. Take your time, pause to respond and know that there’s always another way.

If you’ve found this blog enlightening, you’ll love my Substack, The Creative Urge.