Nurturing Healing: A Guide to Self-Care for Trauma Survivors

Trauma: such a big word that holds a heaviness and weight for many people. Those who are trauma survivors often find themselves on a challenging journey of healing, trying to navigate themselves through the complexities of their experiences. Self-care is a crucial component of the healing journey for trauma survivors. It brings a transformative power to the healing process, allowing survivors to cultivate habits and practices necessary to their lives. Let’s explore five practical tips regarding self-care.

1. Understand the Importance of Self-Care

First, we must acknowledge that self-care is not selfish but a foundational aspect of the healing journey. Taking time for ourselves is an act of self-compassion. Remember that self-care is much more than pampering oneself or taking a break. It is a proactive and ongoing process to enhance your health and well-being. Self-care can be both preventative and responsive to support yourself during challenging times.

2. Identify Personal Triggers and Needs

Begin by recognizing your triggers and needs. These triggers may manifest in emotional and physical responses. Pay attention to your emotional reactions in different situations and begin recognizing physical responses such as increased heart rate, muscle tension, or a sense of unease. Identifying and understanding your triggers empowers you to determine your needs when those responses arise.

3. Create a Safe Space

Work to designate a physical and mental space where you feel safe and secure. These spaces will look different for everyone! For some, it may be that corner of your living room in your favorite recliner. For others, it may be going for a walk or sitting by the beach. Where is your safe space that helps bring you comfort? Returning to this safe space can provide comfort and refuge during a difficult moment.

4. Connect with Supportive Relationships

Cultivating relationships with individuals who will support your healing in a non-judgemental way will be an important part of your journey. Sharing life with trusted friends and family who can offer another safe space for you while encouraging you is helpful emotionally and physically as it provides an outlet for you to reduce isolation tendencies. Knowing that others care can alleviate the sense of being alone.

5. Explore Hobbies and Interests 

Engaging in activities that bring you joy or exploring new hobbies can be a powerful way to meet your needs. These activities are powerful stress relievers, provide an outlet for emotional expression, alleviate tension, and promote relaxation. They also provide balance to your life, helping you avoid a constant state of stress, negative feelings, or work and obligations you may have. Instead, they allow you to create a more well-rounded and fulfilling lifestyle as you discover more about yourself, your interests, and your needs.

Self-care is a vital part of your healing journey. Remember that caring for yourself is not selfish; you’ve done the hardest part already – surviving! Instead, caring for yourself is one of the best things you can do for you and your health. If you need help discovering ways to care for yourself more or would like help processing through the trauma in your life, please reach out! We have therapists who can help guide you through your healing journey.

New Heights Counselors Available

At New Heights Counseling, our primary goal is to support you in developing healthy self-care skills and establishing strong boundaries as essential components of your healing journey, particularly in the aftermath of trauma. We understand the complexities and challenges that come with navigating the aftermath of traumatic experiences. Our team of compassionate therapists is here to walk alongside you, providing a safe and nurturing environment where you can explore your emotions, experiences, and concerns at your own pace. We offer a variety of modalities and therapeutic approaches to meet your unique needs and preferences. Some of these include:

• Trauma-Informed Therapy: Our therapists are trained in trauma-informed care, which means we approach therapy with an understanding of the widespread impact of trauma on individuals’ lives. We create a supportive environment where you can feel empowered to explore your trauma history and work towards healing.
• Cognitive-Behavioral Therapy (CBT): CBT is a highly effective therapeutic approach that identifies and changes negative thought patterns and behaviors. Through CBT, we can help you challenge and reframe unhelpful beliefs about yourself and your experiences, leading to greater self-awareness and resilience.
• Mindfulness-Based Techniques: Mindfulness practices can be invaluable tools in coping with trauma and cultivating self-care. By learning to stay present in the moment and develop a non-judgmental awareness of your thoughts and feelings, you can increase your capacity to regulate emotions and reduce stress.
• Dialectical Behavior Therapy (DBT): DBT combines elements of cognitive-behavioral therapy with mindfulness techniques to help individuals develop skills for managing intense emotions, improving relationships, and tolerating distress. This approach can be particularly beneficial for survivors struggling with emotional dysregulation or interpersonal difficulties.
• EMDR (Eye Movement Desensitization and Reprocessing): EMDR is a specialized therapy that helps individuals process distressing memories and experiences by engaging in bilateral stimulation, such as eye movements or tapping. This approach can facilitate the reprocessing of traumatic memories, leading to resolution and relief.

No matter which modality resonates with you, our team is dedicated to providing personalized support and guidance as you embark on your healing journey. We believe that by developing healthy self-care practices and boundaries, you can reclaim agency over your life and cultivate a sense of empowerment and resilience. At New Heights Counseling, we are here to support you every step of the way.

Additional Resources

• The Importance of Self-Care After Trauma Highland Springs
• Self-Care 101: Featuring 101 Self-Care Techniques for Trauma Survivors Beauty After Bruises
• Welcome Video New Heights Counseling Founder & Clinical Director Colleen Wenner

Schedule (Last appointment – 4 PM)

Sunday Closed

Monday 8:00 AM – 4:00 PM

Tuesday 8:00 AM – 4:00 PM

Wednesday 8:00 AM – 4:00 PM

Thursday 8:00 AM – 4:00 PM

Friday 8:00 AM – 4:00 PM

Evenings/Weekends by Appointment

About the Author:

Steph holds a bachelor’s degree in Business Administration from Crown College and is currently working towards a master’s degree in Counseling. With a background in higher education, particularly in administrative work and athletics, she discovered a passion for supporting adolescents and young adults. Steph’s professional experience in higher education fueled her interest in the mental health field. As a New Heights Student Intern, she is committed to learning and gaining experience to assist individuals in healing from trauma, grief, depression, anxiety, and other mental health challenges.