Why Do I Feel Broken All the Time?
Understanding Trauma in Everyday Language
You’ve probably typed it into Google before: “Why do I feel broken all the time?”
Not “trauma,” not “complex PTSD” — just broken. Like something in you isn’t working the way it should.
Here’s the truth: you’re not broken. You’re human. What you’re feeling is often the weight of unresolved trauma, chronic stress, or nervous system burnout.
Why You Feel “Broken”
You grew up carrying more than your share of emotional pain.
You learned to keep it together on the outside while falling apart on the inside.
Your nervous system has been in survival mode for so long that exhaustion and numbness feel normal.
Signs This Might Be Trauma (Without the Jargon)
You feel “too much” or “not enough” no matter what you do.
You keep people at a distance because closeness feels risky.
You’re tired all the time but can’t relax.
You replay mistakes in your head until you can’t breathe.
You wonder why joy feels so far away.
How Healing Begins (Actionable Steps)
Healing doesn’t start with a big transformation — it starts with small, consistent steps that tell your nervous system: I’m safe now.
1. Name the Truth
💭 Journal Prompt: When did I first start feeling “broken”? What story have I been telling myself about that feeling?
👉 Action Step: Write down one reminder you can come back to when the “broken” thought shows up (ex: “I’m not broken, I’m carrying.”). Put it somewhere visible — phone background, sticky note, or mirror.
2. Tend to Your Nervous System
💭 Journal Prompt: What helps me feel a little calmer in my body — even for 30 seconds?
👉 Action Step: Try a 30-second reset each day:
Place a hand on your chest.
Take 3 slow breaths.
Remind your body: “It’s safe to pause.”
3. Reclaim Moments of Joy
💭 Journal Prompt: What’s one small thing that brings me joy (music, cooking, painting, being outside)? When was the last time I let myself enjoy it without guilt?
👉 Action Step: Schedule 10 minutes this week to do it — not as a reward, but as a right.
4. Build Safe Support
💭 Journal Prompt: Who in my life feels safe enough to be real with? What stops me from reaching out?
👉 Action Step: Send one text today to a trusted friend — not to “perform,” but simply to connect. (Ex: “Hey, I just wanted to check in. Can we chat this week?”)
5. Consider Therapy
👉 Action Step: Explore trauma-informed therapy as a space where you don’t have to perform. Even a single free consultation can help you feel less alone and more supported.
💙 You’re not broken. You’re carrying. And step by step, you can move from just surviving to feeling whole again.
Written by: Dr. Keshani Perera, Licensed Clinical Psychologist
