A Comprehensive Guide to Practicing Self Care on Your Trauma Healing Journey

​The term "self-care" often brings to mind bubble baths, chocolates, and massages. While these things can be acts of self-care, sometimes the seemingly ordinary things like sticking to a bedtime routine, creating a budget, or doing the grocery shopping are acts of self-care. When you show up for yourself consistently, you cultivate a sense of safety and increase self-esteem. 

The simple acts of self-love are what can provide us with a sense of structure and stability, something that can help to greatly reduce anxiety if you are engaged in trauma recovery of any form. 

This blog post aims to provide a comprehensive guide, offering a diverse list of ways to nurture your mind and prioritize your mental well-being.

Self-Care

​1. Establish a Routine: Creating a daily routine can provide structure and stability, helping to reduce stress and anxiety.

2. Prioritize Sleep: Quality sleep is fundamental to mental health. Ensure you get 7-9 hours of uninterrupted sleep each night. Create an enjoyable bedtime routine that helps your brain begin to wind down. This might include showering, journaling, reading an enjoyable book, or bedtime yoga. Set a reminder on your phone so that you're reminded it's time to get ready for bed!

3. Stay Hydrated: Dehydration can affect your mood and cognitive functions. Make sure to drink enough water throughout the day. 

4. Exercise Regularly: Physical activity is a powerful mood booster. Find an exercise routine that you enjoy, whether it's jogging, yoga, or dancing. Celebrate what your body can do!

5. Connect with Nature: Spending time outdoors can have a calming effect on the mind. Take a walk in the park, hike, or simply sit in a garden to recharge.

6. Practice Gratitude: Cultivate a habit of expressing gratitude. Reflecting on the positive aspects of your life can shift your focus and improve your overall outlook. You can start your day off by journaling a list of 5 things you're grateful for. 

7. Set Boundaries: Learn to say no when necessary. Setting boundaries is crucial for maintaining a healthy work-life balance. If boundary-setting is difficult for you, this book might be helpful. 

8. Engage in Hobbies: Dedicate time to activities you enjoy. Whether it's painting, reading, or playing a musical instrument, hobbies are excellent for relaxation.

9. Digital Detox: Take regular breaks from screens. Unplugging from technology can reduce stress and improve your mental well-being.

10. Clean up your social media feed: Unfollow, unfriend, and unsubscribe from any accounts that have a negative or upsetting influence on you. Seek out accounts that breathe inspiration, joy, and positivity into your life.

11. De-clutter your space: Turn on some music and clean out the closet, refrigerator, pantry, etc. Be sure to donate any nonperishables or lightly used clothing! 

12. Meal-plan for the week: Create a list of meals that are colorful, appealing, and nutrient-dense and plan what you'd like to prepare for the week. 

13. Create a budget: Managing finances can feel stressful. You can use Mint to help categorize your expenses and create a budget for yourself.

14. Build a Support System: Cultivate a network of friends and family who provide emotional support.

15. Mind-Body Practices: Explore practices like tai chi or qigong that focus on the integration of mind and body for holistic well-being.

16. Laugh Often: Incorporate humor into your life. Laughter has proven benefits for mental health.

18. Set Realistic Goals: Break down large tasks into smaller, manageable goals. Celebrate achievements along the way!

19. Breathing Exercises: Practice deep breathing exercises to manage stress and anxiety.

20. Create a Safety Plan: Develop a safety plan with your therapist for moments of crisis, including emergency contacts and coping strategies.

21. Get a Massage: Treat yourself to regular massages to release physical and emotional tension stored in the body, promoting overall relaxation and stress reduction.
 
22. Attend a Trauma-Informed Yoga Class: Trauma-informed yoga classes focus on creating a safe and supportive environment, allowing individuals to reconnect with their bodies. The combination of movement, breath, and mindfulness can contribute to healing from past traumas.

23. Practice Breathwork: Often when we have been traumatized, especially in cases of prolonged trauma exposure, we tend to breathe through the chest. Practicing deep belly breathing, or diaphragmatic breathing, helps your nervous system relax and sends your mind and body the message that you are safe, reducing the amount of stress hormones released.

24. Try Aromatherapy: Essential oils, such as lavender, chamomile, and eucalyptus, can have calming or invigorating effects. Use a diffuser, create a soothing bath, or simply inhale the scents to promote relaxation, grounding, and balance in your daily life. Check out these handy diffuser necklaces, so you can always have your favorite calming scent with you!

​25. See a Therapist: Whether you're dealing with specific traumas or simply navigating life's challenges, therapy provides a safe space to explore your thoughts and emotions. If you're looking to do trauma work, be sure to seek a trauma therapist. 

Conclusion

Practicing self-care allows you to cultivate a deeper level of attunement and compassion towards yourself. Transformation occurs when you invest in your well-being, learn to consider your needs, and commit to the healing process. Trauma healing is both a difficult and rewarding journey, and engaging in self-care is a necessity!