Trauma can affect every part of our well-being—physically, emotionally, and mentally. Although self-care won’t erase the pain, it can help restore a sense of control and promote healing. Whether you’re dealing with recent trauma or past experiences, practicing self-care is essential to emotional recovery. Here are some simple, evidence-based strategies to support you through challenging times.
1. Acknowledge Your Feelings
It’s important to recognize and accept your emotions without judgment. Trauma can bring up intense feelings like fear, anger, or sadness. Research shows that acknowledging and processing emotions is crucial for healing (Gordon et al., 2019).
Self-Care Tip
Take a few minutes each day to check in with yourself. Try journaling or simply naming the emotions you’re feeling in the moment. This helps create emotional awareness and release.
Examples of how to name your feelings:
- Sad: “I feel really sad right now.”
- Angry: “I’m feeling angry about what happened.”
- Fearful: “I feel scared and uncertain about the future.”
- Happy: “I feel so happy and content today.”
- Surprised: “I’m surprised by how things turned out.”
- Disgusted: “I feel disgusted by what I saw.”
- Guilty: “I feel guilty for not doing more.”
- Ashamed: “I feel ashamed of my actions.”
- Frustrated: “I’m really frustrated because nothing seems to be going right.”
- Lonely: “I feel lonely, like no one really understands me.”
- Overwhelmed: “I feel overwhelmed by everything I have to do.”
- Hopeless: “I feel hopeless about making any progress.”
- Confused: “I’m feeling confused and unsure of what to do next.”
- Grateful: “I feel so grateful for the support I have.”
- Relieved: “I feel relieved that it’s finally over.”
2. Create a Safe Space
Trauma can leave us feeling unsafe. Creating an environment that feels secure can promote relaxation and healing. A calming space where you feel physically and emotionally safe helps reset the nervous system (Doyle et al., 2022).
Self-Care Tip
Designate a corner of your home with calming colors, soft lighting, and comforting items like a blanket or plants. When you feel overwhelmed, retreat to this space for rest.
3. Practice Breathing
Breathing practices help reduce stress by grounding you in the present moment. Simple techniques such as deep breathing or focusing on your senses can help you manage overwhelming emotions (Khoury et al., 2021).
Self-Care Tip
Try a 5-minute breathing practice: Sit comfortably, close your eyes, and focus on your breath. If your mind wanders, gently bring it back to your breath. Apps like Headspace or Insight Timer can guide you through short sessions.
4. Nourish Your Body
When dealing with trauma, it’s easy to neglect physical health. However, eating balanced meals, staying hydrated, and getting enough rest are key to emotional resilience (Bisson et al., 2018). Exercise can also help regulate your mood and reduce stress.
Self-Care Tip
Start with small changes, like drinking a glass of water when you wake up or eating a nutritious snack. If exercise feels daunting, try gentle stretches or a short walk.
5. Seek Support
Talking to trusted people or a professional therapist can help you process trauma and feel less isolated. Social support is a powerful tool for coping with trauma (Tolin & Foa, 2022).
Self-Care Tip
Reach out to a friend, family member, or counselor for support. Even if you don’t feel ready to talk about everything, simply being around supportive people can help you feel more grounded.
6. Set Boundaries
Trauma can leave us feeling drained and vulnerable, making it harder to set limits. However, establishing boundaries is an essential act of self-care. Saying “no” to things that feel overwhelming can help protect your energy (Choi et al., 2023).
Self-Care Tip
Identify one area of your life where you can set a boundary, whether it’s at work, with a family member, or in a social setting. Start with something manageable, like limiting screen time or asking for space when you need it.
Example of saying no: “I need some time for myself this weekend, so I won’t be able to join you. Let’s plan something for another time.”
7. Be Patient with Yourself
Healing from trauma is a process that takes time. It’s important to show yourself compassion and understand that some days will be harder than others (Neff & Germer, 2023).
Self-Care Tip
If you’re feeling stuck, remind yourself that healing is not linear. Celebrate small victories—like getting out of bed or taking a short walk or getting a chore done—even on tough days.
8. Engage in Joyful Activities
Even amid trauma, engaging in activities that bring you joy, or relaxation can provide relief. Reconnecting with hobbies, creative outlets, or nature helps restore balance and boost your mood (Perry & Szalavitz, 2021).
Self-Care Tip
Set aside time each week for something you enjoy—whether it’s reading, painting, gardening, or watching your favorite show. Start with something simple that feels uplifting. For e.g. re-read a book with a happy ending; watch a show that makes you laugh even on a re-run.
9. Ground Yourself
When overwhelmed, grounding techniques can help calm your mind and body. These techniques are especially useful when trauma triggers strong emotions or flashbacks (Miller et al., 2020).
Self-Care Tip
Practice grounding by focusing on your senses. For example, try the 5-4-3-2-1 method: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can help you feel more present.
10. Consider Professional Help
Sometimes, self-care isn’t enough, and seeking therapy is an important step in trauma recovery. Therapy, especially trauma-informed therapy, can provide targeted support for deeper healing (Briere & Scott, 2022).
Self-Care Tip
If trauma is affecting your day-to-day life, consider reaching out to a therapist . Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) or EMDR (Eye Movement Desensitization and Reprocessing) are effective therapies for trauma recovery. Find a therapist at https://www.psychologytoday.com/us/therapists
Conclusion
Self-care is a vital part of healing from trauma. While it doesn’t erase the pain, it helps manage overwhelming emotions, supports physical health, and promotes emotional resilience. Remember, healing is a process, and it’s okay to take small steps each day. Be kind to yourself and trust that, with time and support, you can move through trauma toward recovery.
References
- Bisson, J. I., Roberts, N. P., Andrew, M., Cooper, R., & Lewis, C. (2018). Psychological therapies for chronic post-traumatic stress disorder: Systematic review and network meta-analysis. British Journal of Psychiatry, 212(3), 143–150.
- Briere, J., & Scott, C. (2022). Principles of trauma therapy: A guide to symptoms, evaluation, and treatment (3rd ed.). Sage Publications.
- Choi, K. H., Park, H. J., & Lee, E. H. (2023). The effects of boundary-setting on emotional well-being: A systematic review. Journal of Clinical Psychology, 79(1), 36–48.
- Doyle, T., Duggins, A., & Conroy, A. (2022). Creating safe spaces for trauma recovery: The role of environment in emotional healing. Journal of Trauma & Recovery, 18(2), 102–115.
- Gordon, M., Knott, S. L., & Wilson, P. M. (2019). Trauma-informed emotional processing: A new approach for recovery. Psychological Trauma, 11(4), 462-470.
- Khoury, B., Lecomte, T., Fortin, G., Masse, M., & Merette, C. (2021). Mindfulness-based interventions for trauma: A meta-analytic review. Journal of Traumatic Stress, 34(1), 1–14.
- Miller, L. J., Seldon, A., & Martinez, R. (2020). Grounding techniques and trauma recovery: Practical strategies for clinicians and clients. Trauma & Therapy, 27(3), 190–200.
- Neff, K. D., & Germer, C. K. (2023). The mindful self-compassion workbook: A proven way to accept yourself, build inner strength, and thrive. Guilford Press.
- Perry, B. D., & Szalavitz, M. (2021). The boy who was raised as a dog: And other stories from a child psychiatrist’s notebook. BasicBooks.
- Tolin, D. F., & Foa, E. B. (2022). The handbook of posttraumatic stress disorder (3rd ed.). Guilford Press.
