Self-Care Strategies While Working Through Trauma

Healing from trauma is a deeply personal and transformative journey. Whether you are currently in therapy or considering starting, it’s important to recognize that the work you do in and out of the therapy room plays a crucial role in your overall healing process. Self-care is an essential component of trauma recovery—it helps to create a foundation of safety, comfort, and stability as you navigate your emotions and memories.

In this blog, we’ll explore some practical self-care strategies that you can use while working through trauma, including grounding techniques, mindfulness practices, and other ways to manage difficult emotions. These tools are designed to complement your therapy sessions and can empower you to feel more in control of your healing journey.

Why Self-Care Matters in Trauma Recovery

When working through trauma, it can feel overwhelming at times. Trauma can shake your sense of safety and leave you feeling emotionally raw. Self-care strategies are not about "fixing" or "getting over" trauma quickly. Rather, they help to support you in managing your emotional and physical well-being, so you can approach your healing with compassion and patience. By practicing self-care, you can ground yourself in moments of distress, promote relaxation, and create a sense of emotional resilience.

1. Grounding Techniques to Anchor Yourself

Grounding techniques are powerful tools to help you stay present in the moment and regain a sense of control when overwhelming feelings arise. These methods are especially useful during moments when you may feel disconnected from the present or experience flashbacks or dissociation.

The 5-4-3-2-1 Technique:

This simple grounding technique engages your senses to help bring your attention back to the present moment. Here’s how it works:

5 things you can see: Look around you and notice five things in your environment. Describe them to yourself—such as "I see a green plant," or "I see the sunlight coming through the window."
4 things you can touch: Focus on four objects that you can touch. It could be the feel of your clothing, a piece of furniture, or the texture of the floor beneath you.
3 things you can hear: Close your eyes and listen for sounds around you. It could be the hum of traffic, a bird chirping, or your own breathing.
2 things you can smell: Notice two scents in your environment. If you can't detect any, consider using essential oils or scented candles.
1 thing you can taste: Focus on one taste—perhaps the lingering taste of food or drink, or the sensation of your mouth as it rests.

This exercise brings you back to the present and can help ease anxiety or panic, especially if you’re in a triggering situation.

Body Scanning:

Body scanning is a technique where you mentally check in with each part of your body, paying attention to any tension or discomfort you may be feeling. Starting from your toes and moving upward, you can:

Gently breathe into each body part, letting go of tension with each exhale.
Acknowledge any areas of tightness and offer compassion to those parts of your body.
Use a simple affirmation, like “I am safe here and now” as you move through the body.

This practice helps you reconnect with your physical body and promote relaxation.

2. Mindfulness Practices for Emotional Awareness

Mindfulness is the practice of paying attention to the present moment without judgment. It’s an essential tool for trauma healing, as it helps you gain insight into your emotional responses and creates space for self-compassion.

Mindful Breathing:

Focusing on your breath can be a simple yet effective way to calm your nervous system when you’re feeling overwhelmed. Here’s how to do it:

Sit comfortably and take a few deep breaths, noticing the rise and fall of your chest or abdomen.
Breathe in slowly for a count of four, hold for a count of four, and then exhale for a count of four. Repeat this cycle a few times.
If your mind begins to wander, gently guide it back to the sensation of your breath.

Mindful breathing can help manage anxiety, anger, or sadness, and bring you into the present moment where you are more grounded and centered.

Body-Based Mindfulness:

As you work through trauma, emotions can become trapped in the body. Engaging in body-based mindfulness helps release these emotions. Here’s a practice to try:

Sit or stand comfortably and close your eyes.
Take a deep breath and bring your attention to your body.
Notice where you may feel tension, tightness, or discomfort. If there’s a specific feeling of emotion attached to that area (e.g., a heavy heart or tight stomach), simply observe it without judgment.
Allow your breath to flow into these areas, imagining a sense of calm entering with each inhale and any tension releasing with each exhale.

This mindfulness practice can help you process emotional pain that might not have been fully addressed in therapy yet.

3. Resources for Managing Difficult Emotions Between Sessions

Sometimes, emotions can feel intense between therapy sessions. While it’s important to lean on your therapist for guidance, there are also self-care resources you can use outside of your sessions to help manage these emotions.

Journaling:

Journaling is a therapeutic tool that allows you to process your thoughts and emotions in a safe, private space. Write freely without worrying about grammar or structure—simply let your feelings flow onto the page. Journaling can help you:

Express emotions that may be difficult to verbalize in therapy.
Track patterns in your emotional responses, which can inform your healing.
Reflect on your progress and celebrate small wins along the way.

Consider using prompts like: “What triggered me today?” or “How did I feel in my body today?”

Creative Outlets:

Engaging in creative activities like art, music, or movement can be healing. Sometimes words alone are not enough to express the depth of what you’re feeling, and creative expression can provide an outlet for emotions that might otherwise be difficult to access. Painting, writing poetry, or even dancing in your living room can help you release pent-up feelings and promote relaxation.

Connection with Supportive Individuals:

While working through trauma, having a strong support system is essential. This may include family, friends, or support groups. Reach out to people who can offer understanding, kindness, and encouragement when you need it. If you don’t feel comfortable talking about your trauma, simply spending time with those you trust can create a sense of comfort and connection.

4. Rest and Nourishment

Trauma recovery requires energy, both emotionally and physically. Ensuring you get enough rest and nourish your body with healthy food is a vital part of self-care.

Sleep: Aim for a restful sleep routine that allows you to recover physically and mentally. Consider a calming ritual before bed, such as reading, taking a warm bath, or practicing gentle yoga.
Nutrition: Eating well-balanced meals and staying hydrated can significantly impact your emotional resilience. Foods rich in vitamins, minerals, and Omega-3 fatty acids can help improve mood regulation.

Healing from trauma takes time, and it’s important to approach your journey with patience and compassion for yourself. Self-care is not a one-size-fits-all practice, so take the time to explore the strategies that resonate most with you. Grounding techniques, mindfulness, and emotional management resources can be powerful tools in between therapy sessions, helping you build emotional resilience and stability.

Remember, self-care is not selfish—it’s an act of self-compassion and a necessary part of trauma recovery. If you’re currently in therapy or thinking about starting, know that you are not alone in this process. Together, you and your therapist can work toward healing, one step at a time.

About our Scarsdale EMDR Therapist Annabella Lipson

Annabella Lipson is a Licensed Mental Health Counselor at Peaceful Living Mental Health Counseling in Scarsdale, NY.

She enjoys working with young adults & adults who are dealing with grief, constant sadness, anxiety, PTSD and other heavy emotions that make it difficult to enjoy the present moment.

Annabella has an innate ability to make her clients feel comforted and cared for as they confront their grief and loss. She incorporates a combination of Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), EMDR Therapy, Ego-state Interventions and Mindfulness practices in her counseling sessions.

Schedule with Annabella Today