Top 10 self-care tips for trauma survivors:

Introduction: 

Life after trauma can feel overwhelming, exhausting, and relentless. Healing from trauma takes time, patience, self-compassion, and self-care. As a Counselling Psychologist with extensive experience working with trauma survivors, I encourage all survivors to develop a self-care regime that feels easy and accessible. Even if you do not feel ready to engage in trauma therapy, building a self-care routine can be crucial in the early stages of healing.

In this blog, I will share my top ten self-care tips for trauma survivors. These tips are also applicable for anyone looking to focus on improving their mental health.

1.     Establish a safe place

Think about how you can create your own safe place. Creating a safe physical and emotional space will help your brain to remember that you are safe now and you are not in the past. This could mean finding a quiet corner at home, decorating it with comforting items, and ensuring it is a sanctuary where you can retreat when needed. It could be outside of your home in a local green space where you can sit and relax. Everyone’s safe place will be unique and there is no right or wrong place. For some people they are unable to think of a physical safe place so they will create an imaginative one that they can go to in their mind. Knowing you have a secure space can provide a sense of control and calm.

2.     Prioritise sleep

Sleep is one of the most crucial elements of basic self-care. For people with active PTSD symptoms sleep can be a challenge. Try to develop a calming bedtime routine conducive to sleep, for example not looking at screens for an hour before bed, having a warm bath or shower, listening to relaxing music. If you struggle to sleep at night, then try not to nap during the day. Unfortunately, daytime napping can maintain the cycle of poor sleep hygiene. Try to prioritise going to bed at a similar time each night and waking at the same time each morning. Consider placing something next to your bed that represents safety so if you wake up you have an immediate reference to confirm your safety now. These basic tips can increase your likelihood to have better sleep which is essential in restoring your body and aiding your ability to emotionally regulate.

3.     Focus on nutrition

Fuelling your body with nutritious food contributes to both physical and mental well-being. Aim for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Although you may feel tired and emotional, try to avoid a high sugar diet as this can lead to sugar crashes and low mood. Proper nutrition plays a role in mood stabilisation and energy levels.

4.     Use breathing techniques

 Simple breathing exercises are so easy to do and yet they are incredibly effective. Sitting quietly and comfortably place one hand on your chest and the other on your stomach. Begin to breathe in slowly through your nose and out through your mouth. Try to make sure your hand on your stomach is rising rather than your chest. You want to imagine your stomach is a balloon and that with every inhale your stomach inflates like a balloon and with every exhale it deflates. Try to get into a routine of practicing deep breathing daily, the more you practice the easier it will feel to do.

5.     Use grounding techniques

Trauma often disrupts the mind-body connection. Incorporate grounding exercises into your routine to reconnect with your body. Techniques such as 54321, progressive muscle relaxation and using your five senses can help. I have written about some of these techniques in another blog post which can be read here.

6.     Exercise

Exercise has proven benefits for mental health, releasing endorphins and reducing stress. Choose activities that you enjoy and that align with your physical abilities. Whether it's a leisurely walk, yoga, or gentle stretching, incorporating movement into your routine can enhance your overall sense of well-being.

7.     Build a support system

Connect with people who provide understanding, empathy, and support. This could be friends, family, or a therapist. Building a strong support system can help counter feelings of isolation and foster a sense of belonging. Consider joining a local support group or engage in a new activity that you find interesting.

8.     Establish boundaries

Learning to set and maintain healthy boundaries is crucial for trauma survivors. Understand your limits and communicate them to others. Give yourself permission to say "no" when needed and prioritise your own well-being. Sometimes this may mean you are saying no to family and friends. Trust that you are doing this for the right reason and your own needs are just as important as others.

9.     Re connect with nature

Getting outside is incredibly important as being in nature improves your physical and mental wellbeing. Try walking in a green space, breathing in fresh air and looking at animals in nature (for example, ducks in a pond). Spending time outdoors in nature can improve your mood, reduce anxiety and keep you active. If you feel able to, exercising outside is a great way to improve your mental health.

10.  Consider professional support

Lastly, consider seeking professional support from a therapist experienced in trauma. Therapy provides a safe space to explore and process difficult emotions, develop coping strategies, and work towards healing. Trauma focused therapy can significantly reduce your trauma symptoms and help you to begin living the life you want and deserve to.

Conclusion:

Navigating life after trauma requires intentional and compassionate self-care. By incorporating these basic tips into your daily routine, you can begin to heal through the power of self-care. Although engaging in a self-care routine can feel challenging at times, it is important to remember that your well-being is a priority. Try to begin by making small changes to your life as you may find they result in big changes to your mental wellbeing.