When Old Wounds Resurface: How Trauma Therapy in Seattle Helps You Cope
Photo courtesy of Satria Yudah @ Upsplash
When the Past Shows Up
Out of Nowhere
You know those moments when you’re just going about your day — walking down the street, smelling a familiar scent, or scrolling through your phone — and suddenly, bam, you’re hit with a wave of feelings from years ago? It’s like the past barges into the present without knocking.
One second you’re fine, the next you’re right back in that hard moment you thought you’d left behind. It can feel confusing, overwhelming, even frustrating. A lot of people tell me they start to wonder, “Why is this still coming up? I thought I was over it.”
Here’s the thing: you’re not broken, and you’re definitely not alone. This is actually a really common part of the healing journey. And it’s exactly the kind of thing that trauma therapy in Seattle is designed to help with.
Hi, I’m Diane Dempcy, a trauma therapist in Seattle, and a certified EMDR therapist. Along with trauma, I also specialize in anxiety, EMDR, and support for parents of children experiencing a mental health crisis.
In this blog, we’re talking about why old wounds sometimes pop back up — even years after you thought you’d moved past them. We’ll look at what’s really going on in your brain and body when triggers show up, why healing isn’t always a straight line, and how therapy gives you tools to feel more grounded and resilient.
Why Old Wounds Come Back
Trauma doesn’t just live in your memory. It lives in your nervous system — the part of your body that’s wired to keep you safe.
Your brain is like a super-efficient filing system. It keeps one folder for “safe stuff” and one folder for “danger.” When something in your current life even kind of resembles a past danger, your brain might grab the “danger” folder and hit the panic button, even if you’re actually safe now. That danger folder might open when:
If you’ve been in a car accident, the sound of screeching brakes might make your heart race.
If you had a critical parent, you might feel your stomach drop when a boss raises their voice.
If you went through relationship trauma, you might find yourself shutting down during conflict, even in a healthy partnership.
It’s not weakness. It’s your body doing its best to protect you. The challenge is that it can leave you stuck in patterns that no longer serve you.
Triggers That Pop Up in Your Life
Triggers don’t mean you’ve failed. They’re just signals that something inside you wants a little more healing.
As a therapist in Seattle, I’ve noticed some patterns in what tends to trigger people. Triggers are always unique, but here are a few I hear often:
Seasonal stuff: Our long, dark winters or certain holidays can stir up old feelings.
City sounds: Sirens, fireworks, or crowded buses can feel overwhelming.
Relationships: Dating, parenting, or even making new friends can bring up old wounds.
Big life changes: Moving, starting a new job, or becoming a parent can stir the pot, too.
If you recognize yourself in any of these, please know it doesn’t mean you’re back at square one. It means your body is asking for some care and attention — and that’s where trauma therapy in Seattle really shines.
The Emotional Rollercoaster
When old wounds show up, the feelings that come with them can be heavy. Some of the most common things I hear are:
“Why is this still happening?” (Cue discouragement.)
Anxiety or panic that seems to come out of the blue.
Feeling disconnected or numb, like you’re checked out of your own life.
Guilt or shame for how past pain is spilling into the present.
This is where therapy is particularly helpful. Once you understand that healing isn’t a straight line — and that these moments are actually part of the process — you stop beating yourself up. That alone can feel like a huge relief.
How Trauma Therapy in Seattle Can Help
So, what does it actually look like to work on this stuff in therapy? Here are a few ways we approach it:
1. Spotting Triggers
Naming your triggers is powerful. Once you see the patterns, you can make choices instead of just reacting.
Take Maria, a 34-year-old teacher in Seattle. She always felt anxious in loud bars. At first, she blamed herself for being “too sensitive.” In therapy, she realized it traced back to chaotic experiences from her past. With that insight, she started choosing calmer spaces — and suddenly, the anxiety made sense instead of feeling like a flaw.
2. Learning Grounding Tools
Every time you handle a trigger in a new way, you’re teaching your nervous system that you’re stronger than the past.
Grounding techniques help pull you out of the past and into the present. That could be focusing on your breath, noticing your feet on the ground, or using something tangible like a stone or calming scent.
James, a 41-year-old software developer, kept a smooth stone in his pocket. On the bus, whenever panic started to rise, he would hold it in his hand. That small ritual grounded him with a simple reminder: I’m here. I’m safe.
3. Processing the Old Stuff
Sometimes wounds keep resurfacing because your nervous system never got a chance to fully process them. Approaches like EMDR or somatic therapy provide your body and brain a chance to release what’s stuck.
Lena, a grad student, worked through the memory of a painful breakup using EMDR. For years, conflict in relationships left her paralyzed. After therapy, she could think about the breakup without shutting down — and began showing up differently in new relationships.
4. Building Resilience
The more tools you practice, the more confident you feel facing old wounds when they resurface. Over time, you trust yourself more, and the past loses its grip.
Photo courtesy of Diana Polekhin @ Upslash
Real-Life Healing Stories
(Fictionalized but Familiar)
Grace and the Holidays
Sarah used to dread Thanksgiving. Growing up, it was always filled with conflict. Through therapy, she learned grounding strategies and gave herself permission to take breaks. Last year, she actually enjoyed the holiday — and left feeling calm instead of drained.
Anthony at Work
Anthony, a marketing professional, would spiral into panic any time his boss gave him feedback. Therapy helped him see the connection to childhood shame. Now, instead of shutting down, he can hear feedback and respond with confidence.
Jasmine in Relationships
Jasmine survived a controlling relationship years ago. In her new, safe partnership, she still froze every time conflict popped up. Through trauma therapy in Seattle, she learned to tell herself, “This is not the same story.” Now, she stays present and connected even when she disagrees with her partner.
Simple Things You Can Try On Your Own
Therapy is powerful, but there are also little things you can practice in the moment when old wounds resurface:
Pause + breathe: Put your hand on your heart. Take three slow breaths.
Name it: Say to yourself, “This is a memory. I’m safe right now.”
Reach out: Send a quick text to someone you trust. Connection helps ease shame.
Move your body: Take a walk, stretch, or even shake it out. Movement calms the nervous system.
Healing Isn’t a Straight Line
Let’s be real: healing isn’t about erasing the past. It’s about learning to live with it in a way that feels lighter, kinder, and less overwhelming.
When an old wound resurfaces, it’s not proof you’ve gone backwards. It’s actually a chance to go deeper, to strengthen your resilience, and to show yourself some compassion. Each time you face those moments with new tools, you’re proving to yourself that you’re not defined by what happened to you.
Wrapping It Up
If old wounds are showing up in your life, please know that you’re not weak, you’re not failing, and you’re definitely not alone. Trauma leaves imprints, but they don’t have to dictate your future.
With trauma therapy in Seattle, you’ll have support, guidance, and space to process what’s coming up. You’ll build tools that help you feel grounded, resilient, and more in control of your story.
FAQs About Trauma Therapy in Seattle
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Because trauma is stored in the nervous system, reminders can trigger old pain even long after the event. Therapy helps your brain and body recognize that the danger is no longer present.
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If triggers, anxiety, or resurfacing memories are interfering with your daily life or relationships, trauma therapy in Seattle can help.
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No. Many approaches allow healing without going into every detail. You control the pace, and safety is always the priority.
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Options may include EMDR, Brainspotting, somatic experiencing, and mindfulness-based approaches, among others.
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It’s normal for feelings to surface during healing. A skilled therapist will guide you with tools to help you manage those emotions safely
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It varies. Some people notice relief quickly, while others benefit from longer-term support.
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Yes. Trauma often overlaps with anxiety, depression, and other concerns. Addressing trauma can improve many areas of mental health.
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Yes. Sessions are private and confidential, within the limits of Washington state law.
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Different approaches work for different people. Trauma-focused therapy may offer tools and strategies you haven’t tried before.
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You can contact me at therapy@dempcycounseling.com for a free consultation to see if this is the right fit for you.
Diane Dempcy, LMHC
If you’re ready to explore therapy, I’d love to support you. Whether you’re working through trauma, anxiety, or relationship struggles, you deserve a space to feel safe, seen, and supported. Please email me at therapy@dempcycounseling.com
Diane Dempcy provides therapy in Seattle to adults experiencing anxiety and trauma. She utilizes brain-based tools such as EMDR, DBT, and other types of therapy. Diane’s clients experience her as direct, empowering, warm, and accepting
She provides online and in-person therapy in Seattle and surrounding cities.
