In the last post, we looked at what post-traumatic growth (PTG) is. But knowing what it is doesn’t explain why it happens for some people and not others. So the next question is: how do you create the conditions for it?

Regarding the trauma itself, it must have a big enough impact to shake individuals to reassess their representation of themselves and others, the world they live in, and what the future may bring. Core beliefs must be challenged for growth to occur. But what about factors after the event?

In this post, I’ll walk you through the science-backed factors that tilt the odds toward growth, even when the ground feels scorched.

1. Make Space for ‘Why’ and ‘What Now?’ Thinking

The first stage of growth often comes from being forced to think, think and think again about your old core beliefs and assumptions. Intrusive, messy, unwanted thoughts aren’t your enemy; they’re your brain saying, “Something’s wrong with this internal map.”

The research shows that intrusive rumination (those raw, automatic flashes) often kicks off the growth process, especially early on. Then over time, more deliberate rumination, purposeful reflection, helps you reconstruct meaning.

Both intrusive and deliberate rumination are associated with post traumatic growth shortly after the traumatic event; however intrusive rumination well after the event is not linked with post traumatic growth, but could be a symptom of PTSD and / or depression.

If in doubt, speak with an appropriate healthcare professional. Recognising PTSD symptoms if they do occur is also linked with post-traumatic growth, as it enables you to separate PTSD symptoms from your identity and helps you restore a sense of control.

On the other hand, deliberate rumination long after the event predicts the strongest levels of PTG. This is supported by numerous studies, and is perhaps simply because those who purposefully, deliberately revisit the trauma over time to process it will learn the most from their experience.

What you can do:

• Give yourself mental space to ask, “Why did this happen?" and "What does this mean for my life moving forwards?"

• Write or type your reflections to free mental space and help you process

2. Build a “Growth Network”

A trouble shared is a trouble halved, unless you share with the wrong person, in which case a trouble shared is a trouble doubled.

What you do need is safe social connection, people who listen, don’t minimise and won’t freak out when you’re raw. The better these people know your biography and what you've been through, the higher the PTG is likely to be.

Evidence shows that disclosure and social support are strong predictors of PTG and reduce the risk of depression. Talking helps you “externalise” what’s inside, get feedback, see blind spots, and feel less alone.

The research shows women often report higher levels of PTG than men, and the authors suggest this is a direct result of women's increased tendency to share the experiences compared with men.

What you can do:

• Identify the person or people you feel most comfortable exploring vulnerability with eg., your spouse, family member, a close friend or your therapist.

• Consider peer support or communities tied to your trauma or recovery path.

• Recognise what kinds of responses help you feel supported and gravitate toward those.

3. Cultivate Flexible Coping (Not “I Have to Be Strong Always”)

One of the clearest patterns in the research: flexible coping beats rigid coping. Growth is more likely when we shift strategies across time, rather than locking into a single “best method.”

Here are some effective strategies:

• Positive reappraisal — allow yourself to see the new potential or meaning (not to justify what happened, but to find direction)

• Acceptance — allow reality as it is, rather than resist what’s irreversibly true

• Spiritual or existential meaning-making — whether or not you’re religious

• Emotional expression — feeling and voicing or writing emotions, rather than internalising

• Short-term avoidance when overwhelmed — it’s okay to turn away for a while if you need to rest

  
  

What you can do:

• Keep an “adaptive coping toolkit” — a checklist or list of options (walk, journal, talk, meditate, artwork, nature, music)

• Notice when a strategy is no longer serving you, and be willing to shift

• Practice acceptance — “Yes, I feel this pain, and yes, I intend to rebuild”

  
  
  
  

4. Take Meaningful, Imperfect Action

Reflection and narrative have limits if they never translate to action. The research shows that people who do something meaningful eg. help others, create or advocate, often experience stronger growth.

Action doesn’t need to be large or perfect. It just needs intention and resonance.

What you can do:

• Mentor or support someone with similar struggles

• Create something (art, writing, movement) that processes or expresses your journey

• Set small goals aligned with your evolving values

5. Give Growth Time — Be Patient with Nonlinear Progress

Growth doesn’t proceed in a straight line. It’s messy, takes time, and sometimes doesn’t feel like growth at all. Many longitudinal studies show that PTG develops gradually, over months and years.

What you can do:

• Track small shifts (attitudes, self-talk, incremental changes)

• Revisit earlier reflections after months to see what’s shifted

• Practice self-compassion when you hit relational, emotional, or existential stumbles

Closing

Maximizing post-traumatic growth is about creating conditions where growth is possible. If you focus on thinking, sharing, flexible coping, small actions, and patience, you create the conditions where transformation becomes possible, even if healing is still in progress.

References

Henson, C., Truchot, D. & Canevello, A. (2020). What Promotes Post Traumatic Growth? A Systematic Review. European Journal of Trauma & Dissociation. 5. 100195. 10.1016/j.ejtd.2020.100195.