top of page
Search

Trauma-Informed Self-Care


a stressed woman of color

International Self-Care Day, observed annually, on July 24th, serves as a powerful reminder of the importance of looking after our well-being and actively practicing self-care.


This day encourages us to pay attention to our physical, emotional, and mental health, which is particularly vital for survivors of childhood trauma. Trauma stemming from experiences like emotional, physical, or sexual abuse, neglect, or enduring overwhelming circumstances, can have a profound impact on our sense of self and overall well-being.


In the face of such challenges, self-care takes on a unique significance. It involves a delicate balance between acknowledging past wounds, nurturing our inner child, and embracing practices that promote resilience and personal growth.

As a Trauma Recovery Coach, I've had the privilege of walking alongside survivors of childhood trauma, witnessing their strength and resilience as they navigate the path to healing, using practices that nurture mind, body, and spirit.


In honor of International Self-Care Day, I've created this guide to explore trauma-informed self-care practices for survivors on their healing journey.

Understanding Childhood Trauma

Childhood trauma refers to deeply distressing and adverse experiences during formative years. These experiences can take various forms, such as physical, emotional, or sexual abuse, neglect, witnessing domestic violence, or living in an unstable environment. During childhood, our minds and emotions are highly impressionable, and exposure to trauma can leave lasting imprints on our psyche.

For survivors of childhood trauma, the impact can be profound and far-reaching. It can shape how we perceive ourselves, others, and the world. The effects of trauma may manifest in various ways, such as anxiety, depression, low self-esteem, difficulty forming healthy relationships, and a sense of disconnection from ourselves and others. It can leave us feeling overwhelmed and emotionally reactive, affecting our ability to cope with everyday stressors.

Trauma-informed care is an essential approach to self-care for trauma survivors. It involves understanding the pervasive effects of trauma and creating a safe and compassionate space for healing. Trauma-informed care recognizes that trauma can alter how our brains process information and respond to stimuli. As such, it emphasizes the importance of fostering a sense of safety, trust, and choice in our self-care practices.

When engaging in self-care, trauma survivors may encounter triggers or challenging emotions. A trauma-informed approach encourages non-judgmental awareness and self-compassion during these moments. It reminds us that healing is not a linear path, and setbacks are a natural part of the journey. By incorporating trauma-informed principles into our self-care practices, we can navigate our healing journey with greater understanding and resilience.

For trauma survivors, self-care is not about pushing ourselves to extremes or adhering to rigid routines. It is about embracing gentleness and compassion as we tend to our needs. Trauma can leave us feeling disconnected from our bodies, emotions, and even our sense of self-worth. As such, gentle self-care strategies can be transformative.

Creating a safe and nurturing environment for ourselves is essential. This may involve setting boundaries, learning to say no, and surrounding ourselves with supportive and understanding individuals. Engaging in activities that bring joy, such as creative expression, leisure time in nature, or hobbies, can foster a sense of grounding and connection.

Mindfulness and self-compassion practices play a vital role in trauma-informed self-care. These practices help us cultivate present-moment awareness, allowing us to observe our thoughts and emotions without judgment. Through self-compassion, we learn to treat ourselves with the same kindness and understanding we would offer to a dear friend facing similar struggles.

As you embark on your journey of trauma recovery, remember that self-care is not a luxury but an essential component of healing. By embracing trauma-informed care and cultivating gentle and compassionate self-care strategies, you can reclaim your power, restore your sense of self, and ignite a path toward wholeness.

Creating a Safe and Nurturing Environment

Creating a safe and secure environment is fundamental for trauma survivors embarking on a journey of self-care and healing. When we have experienced childhood trauma, we often carry a heightened sense of vulnerability and hypervigilance. Therefore, safety becomes essential to our well-being.


In the context of self-care, safety encompasses both physical and emotional aspects. Physical safety involves having a sense of security in our surroundings, knowing we are protected from potential harm. On the other hand, emotional safety is about feeling secure in our relationships and within ourselves, free from judgment and criticism.

Prioritizing safety in our self-care practices allows us to establish trust within ourselves. It creates a space where we can let down our guard, allowing healing to occur. By cultivating safety in our environment, we can build resilience and openness to explore our emotions and experiences without fear.

Here are some tips for creating a safe physical space at home or work:

  • Clear Clutter: A clutter-free environment can promote a sense of calm and reduce overwhelming feelings. Take time to declutter your living and working spaces, creating room for positive energy to flow.

  • Personal Sanctuary: Designate a specific area in your home as a personal sanctuary you can retreat to when needed. Fill it with items that bring comfort and joy, such as soft blankets, favorite books, or calming artwork.

  • Safety Objects: For some trauma survivors, holding onto comforting objects can provide a sense of security. This might be a cherished stuffed animal, a piece of jewelry, or any item that brings a feeling of safety.

  • Natural Elements: Incorporate elements of nature into your space, such as plants, flowers, or natural light. Nature has a soothing effect on our nervous system and can help reduce stress.

  • Boundaries: Establish clear boundaries within your physical space. This can include setting limits on who has access to your home or creating a designated workspace where you can focus on your tasks without distractions.

Emotional safety is paramount in self-care for trauma survivors. It involves cultivating an inner environment of self-compassion, understanding, and acceptance. Many trauma survivors carry a burden of self-blame and harsh self-criticism, which can hinder the healing process.


Here are some ways to prioritize emotional safety in your self-care routines:

  • Mindful Awareness: Practice mindful awareness of your thoughts and emotions without judgment. Treat yourself with the same compassion you would offer a friend facing a similar struggle.

  • Validate Your Feelings: Acknowledge and validate your feelings, even if they seem uncomfortable or challenging. Remember that all emotions are valid and part of the human experience.

  • Set Emotional Boundaries: Recognize when certain situations or relationships trigger distressing emotions. Allow yourself to set emotional boundaries and take a step back when needed.

  • Nourish Your Inner Child: Engage in activities that bring joy and connect you with your inner child. Creative expression, playfulness, and laughter can help nurture emotional safety.

  • Seek Support: Reach out to trusted friends, family, or professionals for emotional support. Surrounding yourself with understanding and compassionate individuals can foster a sense of safety and belonging.

Remember, self-compassion is an ongoing practice. It is okay to have moments of struggle; they are a natural part of the healing journey. By creating a safe and nurturing physical and emotional environment, you are laying the groundwork for transformative self-care and growth.

Mindfulness and Grounding Techniques

Mindfulness is a practice that can have a positive impact on our healing journey. At its core, mindfulness is the art of being fully present in the moment without judgment. For those of us who have experienced childhood trauma, our minds often dwell in the past, replaying painful memories, or get entangled in worries about the future. This constant mental time travel can intensify feelings of anxiety and distress.

In trauma-informed self-care, mindfulness anchors us in the present moment. We can observe our thoughts and emotions with compassionate detachment by cultivating mindfulness. This non-reactive awareness allows us to respond to triggers with greater clarity and equanimity.

Grounding exercises are valuable tools to anchor ourselves in the present moment and connect with our physical bodies. When trauma-related triggers emerge, grounding techniques help shift our focus away from distressing thoughts and into our immediate sensory experience.

Here are some simple grounding exercises to incorporate into your daily self-care routine:

  • 5-4-3-2-1 Technique: Identify 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 exercise brings your awareness to the present environment.

  • Square Breathing: Inhale for a count of four, hold the breath for four counts, exhale for four counts, and then pause for another four counts before inhaling again. This rhythmic breathing calms the nervous system.

  • Body Scan: Close your eyes and focus your attention on each part of your body, starting from your toes and gradually moving upward. Notice any sensations, tension, or relaxation in each area.

  • Grounding through Nature: Spend time outdoors and connect with nature. Stand barefoot on the ground, touch a tree, or observe the sky. Nature has a natural grounding effect on our senses.

  • Affirmations: Repeat affirmations that affirm your safety and worthiness, such as “I am safe,” “I am strong,” or “I am in control of my life.”

Trauma-related triggers can evoke overwhelming emotions and sensations that pull us into our past traumatic experiences. Grounding techniques act as a lifeline, helping us stay anchored in the present and avoid being consumed by the intensity of the trigger.

Using grounding exercises, trauma survivors can:

  • Regain Control: Grounding techniques empower us to regain control over our emotional and physical reactions, preventing us from being swept away by distressing memories.

  • Reduce Anxiety: Mindful grounding brings our focus to the here and now, reducing anxiety and the constant worry about what has happened or what might happen.

  • Promote Emotional Regulation: Grounding practices support emotional regulation, allowing us to acknowledge our feelings without getting overwhelmed by them.

  • Cultivate Resilience: Consistent grounding practices build resilience by reinforcing our ability to navigate triggering situations with composure and self-compassion.

Mindfulness and grounding techniques are valuable allies in our trauma recovery journey. They help us cultivate a strong foundation of self-awareness and presence, enabling us to navigate life's challenges with greater clarity and inner strength.

Practicing Self-Compassion and Forgiveness

Self-compassion is a powerful and essential aspect of trauma-informed self-care. It involves treating ourselves with the same kindness, understanding, and empathy that we would offer to a dear friend in distress. For survivors of childhood trauma, the healing journey can be fraught with moments of self-blame, shame, and self-criticism. In these moments, self-compassion can be soothing and nurturing.

By extending compassion towards ourselves, we acknowledge that it is okay to have imperfections and vulnerabilities. Self-compassion provides a safe space to embrace our pain without judgment, allowing us to heal and strengthen from within.

Here are some self-compassion exercises and affirmations to practice:

  • The Self-Compassion Break: When you find yourself in moments of emotional pain or self-criticism, pause and acknowledge your suffering. Remind yourself that suffering is a part of being human and offer yourself kind words, such as “May I be gentle with myself,” “May I be patient with my healing process,” or “May I be kind and loving to myself.”

  • Write a Compassionate Letter: Imagine writing a letter to yourself from the perspective of a wise and compassionate friend. In this letter, offer understanding, encouragement, and support to yourself, acknowledging the challenges you've faced and the courage it takes to heal.

  • Affirmations for Self-Compassion: Repeat affirmations that cultivate self-compassion, such as “I am deserving of love and kindness,” “I am worthy of healing and happiness,” or “I am allowed to prioritize my well-being.”

Self-forgiveness is a profound act of releasing ourselves from self-blame and guilt. For trauma survivors, it’s common to carry a heavy weight of self-condemnation, believing that we are somehow responsible for the trauma we endured. However, it’s essential to recognize that we were powerless to change our circumstances as children, and the responsibility lies with those who inflicted harm.

Forgiving ourselves does not mean condoning the actions of others or denying the impact of the trauma. Instead, it involves acknowledging our pain and granting ourselves the gift of compassion and understanding.

The process of self-forgiveness is deeply personal and varies for each individual. Here are steps to embark on the journey of self-forgiveness:

  • Recognize the Need for Forgiveness: Acknowledge the weight of self-blame and its toll on your well-being.

  • Extend Compassion to Your Inner Child: Visualize your inner child, the part of you that experienced the trauma, and offer love and protection.

  • Release the Burden of Guilt: Remind yourself that you did not cause the trauma, and it is not your responsibility to carry the guilt.

  • Seek Support: Consider seeking support from a trauma-informed therapist or coach who can guide you through the process of self-forgiveness.

  • Practice Self-Compassion: As you work through self-forgiveness, lean into self-compassion to offer yourself the grace and kindness you deserve.

Remember that forgiveness is a journey, and it is okay to take your time. Healing from childhood trauma involves embracing the entirety of our experiences with gentleness and patience.

Always hold in your heart the understanding that healing is not linear. Some days may feel like a step backward, but with self-compassion and resilience, you will continue moving forward on the path to wholeness.

Building Resilience Through Self-Care

For survivors of childhood trauma, building resilience is crucial to the healing journey. Resilience allows us to bounce back from adversity, cope with challenges, and navigate the ups and downs of life with greater ease. Self-care plays a significant role in fostering resilience by providing a solid foundation for emotional well-being.

Through self-care practices, we cultivate a sense of safety, stability, and inner strength. Taking time for ourselves, listening to our needs, and honoring our boundaries are acts of self-compassion that nourish our minds, bodies, and spirits. As we engage in self-care, we equip ourselves with the tools to face triggers and setbacks with greater courage and self-assurance.

Emotional well-being is closely intertwined with self-care. When we prioritize self-care, we acknowledge the importance of our mental and emotional health. Trauma can leave deep emotional scars, and tending to our emotions with care and gentleness is necessary.

Self-care practices, such as mindfulness, journaling, and grounding exercises, provide us with a means to process our emotions, release pent-up energy, and foster emotional regulation. These practices offer a safe space to explore our feelings without judgment, enabling us to make sense of our experiences and find inner peace.

Emotional well-being is not about erasing our pain but about learning to hold space for ourselves, offering compassion during difficult moments, and allowing ourselves to heal at our own pace.

In a world that often glorifies self-sacrifice and neglects self-care, prioritizing our well-being takes great strength and courage. As survivors of childhood trauma, we may have been conditioned to put others' needs before our own, leaving little room for self-nurturing.

However, embracing self-care is an act of radical self-empowerment. It is a declaration that we are worthy of love, care, and attention. By dedicating time to ourselves, we reclaim our autonomy and create a life that revolves around our healing and growth.

Viewing self-care as an act of strength allows us to shed the belief that vulnerability is a weakness. Instead, we recognize vulnerability as a gateway to connection, growth, and transformation. Through self-care, we strengthen our resilience and pave the way for a brighter and more empowered future.

Building resilience through self-care is a lifelong practice. It requires patience, self-compassion, and a commitment to our healing journey. Remember that we deserve every ounce of care we extend to ourselves.

The journey may have challenging moments, but as we lean into self-care and embrace our resilience, we discover the innate power within us to heal, thrive, and create a life defined by our strength and self-empowerment.

Social Support and Connection

On the trauma recovery journey, the power of supportive relationships cannot be overstated. Social support is pivotal in helping survivors heal, grow, and reclaim their lives after experiencing childhood trauma. While trauma can leave us feeling isolated and disconnected, seeking and nurturing supportive relationships can be transformative on our healing path.

When we surround ourselves with caring, understanding, and empathetic individuals, we create a safe and nurturing space to share our experiences and emotions. Supportive relationships act as a buffer against the emotional toll of trauma, helping us process our feelings and experiences in a validating environment. They offer a mirror to our strengths, resilience, and worthiness, reminding us that we are not defined by our past but by the courage with which we navigate our healing journey.

Building a support network may feel daunting, especially if we have experienced betrayal or abandonment in the past. However, taking small steps toward nurturing social connections can be deeply rewarding.

  • Start with trusted individuals: Begin by reaching out to people you feel safe with and who have shown genuine care and understanding in the past. This could be a close friend, family member, therapist, or support group member.

  • Join support groups: Online or in-person support groups specifically focused on trauma recovery can provide a sense of belonging and understanding. Connecting with others who have experienced similar challenges can foster a sense of camaraderie and reduce feelings of isolation.

  • Practice vulnerability: Being open and vulnerable with those you trust can deepen your connections. Sharing your feelings and experiences authentically allows others to respond with empathy and compassion.

  • Engage in group activities: Participating in group activities, classes, or hobbies that align with your interests can be an opportunity to meet like-minded individuals and build connections organically. Seeking support can be challenging, and it's essential to acknowledge and address any barriers that might arise.

  • Fear of judgment: Fear of judgment or rejection may discourage us from reaching out. Remember that the right support will offer understanding and empathy, and setting boundaries with unsupportive individuals is okay.

  • Feeling undeserving: Childhood trauma can lead to feelings of unworthiness and a belief that we don't deserve support or care. Remind yourself that healing is a journey, and seeking support is an act of self-compassion.

  • Difficulty trusting: Past experiences of betrayal or abuse may make it challenging to trust others. Take your time in building relationships and allow trust to develop gradually.

  • Limited social circle: If you feel your current social circle is limited, consider joining support groups or online communities centered around trauma recovery.

Remember that building a support network takes time and patience. It's about quality, not quantity. Surrounding yourself with a few caring and understanding individuals can positively impact your healing journey.

Social support and connection are vital components of trauma recovery. As we lean into the power of supportive relationships, we cultivate an environment of love, understanding, and healing. Together, we can navigate the challenges of trauma recovery, knowing that we are not alone, part of a community that uplifts, empowers, and believes in the resilience of every survivor.

Engaging in Creative and Expressive Activities

In trauma recovery, creative and expressive activities hold profound potential for healing and self-discovery. These activities provide an outlet for emotions that might be difficult to express through words alone. Engaging in creative expression can be deeply therapeutic, allowing trauma survivors to process their experiences, gain insights, and find a sense of empowerment.

When we participate in creative activities, such as art, journaling, music, dance, or poetry, we tap into our subconscious and explore emotions that might be buried or tangled within us. The creation process becomes a safe space to release feelings, express vulnerabilities, and rediscover our strength.

Moreover, creative expression fosters a sense of agency and control over our narrative. It allows us to shape our stories, giving voice to experiences that might have been silenced or invalidated in the past. This newfound empowerment can be transformative on our healing journey, helping us reclaim ownership of our lives and identities.

Here are some examples of activities like art, journaling, or music that you can explore:

  • Art Therapy: Engaging in visual arts like drawing, painting, or sculpting can be a powerful means of expressing emotions and inner experiences. Creating art can be intuitive and liberating, allowing emotions to flow freely onto the canvas.

  • Journaling: Writing in a journal is a cathartic practice that provides space to process thoughts, feelings, and memories. It can help you gain clarity, reflect on your progress, and celebrate your achievements.

  • Music and Dance: Music can evoke powerful emotions and memories. Listening to or playing music can be a soothing and grounding experience. Dancing, whether alone or with others, allows the body to express emotions and release tension.

  • Poetry and Creative Writing: Writing poetry or engaging in creative writing provides a platform to explore complex emotions and experiences symbolically and metaphorically.

  • Photography: Capturing images can serve as a form of mindfulness, allowing you to be present in the moment and find beauty in the world around you.

As trauma survivors, we might have experienced moments of darkness and despair, but creative expression can lead to joy and healing. It allows us to connect with our inner child—the part of us that experienced trauma but also holds the key to our resilience and strength.

When engaging in creative activities, let go of self-judgment and embrace the process with curiosity and openness. Remember, there are no right or wrong ways to create. The goal is not to produce a masterpiece but to explore, express, and heal.

Celebrate the act of creation itself, and find joy in the journey rather than the destination. Every action affirms your courage and willingness to heal.

Incorporating creative and expressive activities into your self-care routine can become a sacred practice of self-discovery, healing, and growth. Allow your creativity to guide you on a path of exploration and transformation, embracing the freedom to express your truth and create a life of authenticity and empowerment.

Setting Boundaries and Prioritizing Self-Care

Setting healthy boundaries is essential to self-care, especially for trauma survivors on their healing journey. Childhood trauma can leave us with a diminished sense of self-worth and an inclination to prioritize others' needs above our own. As a result, we may find it challenging to assert ourselves, leading to feeling taken advantage of or emotionally drained.

Establishing boundaries is an act of self-respect and self-preservation. It creates a safe space to honor our needs, protect our emotional well-being, and cultivate a sense of agency over our lives. Boundaries act as a protective shield, filtering out negativity and toxicity that can hinder our healing progress.

By setting clear boundaries, we communicate our limits to others and establish what we will and won't tolerate. It enables us to focus on our self-care without feeling guilty or selfish. We reclaim our power through healthy boundaries and affirm that we deserve love, respect, and compassion.

Asserting boundaries can be challenging, especially for trauma survivors who have learned to prioritize others at their expense. Here are some steps to help you assert boundaries and say no without guilt:

  • Identify Your Needs: Reflect on what you need to support your well-being. Whether it's alone time, emotional space, or limited exposure to triggering situations, understanding your needs is the first step in setting boundaries.

  • Practice Self-Compassion: Recognize that asserting boundaries is an act of self-love, not selfishness. Be gentle with yourself as you navigate this process and release any guilt that arises.

  • Be Clear and Direct: Communicate your boundaries clearly and directly. Use “I” statements to express your needs and feelings without blaming or shaming others.

  • Learn to Say No: Saying no is not a rejection of others; it's an affirmation of your needs. Practice saying no without over-explaining or apologizing.

  • Enforce Boundaries: Stand firm in upholding your boundaries, even if others push back. Remember that you have the right to protect your emotional well-being.

  • Seek Support: Surround yourself with supportive individuals who respect your boundaries and uplift your healing journey.

For trauma survivors, healing is a continuous process that requires ongoing self-nurturing and attention. Prioritizing self-care is an act of self-preservation, ensuring we have the strength and resilience to face life's challenges.

Creating a regular self-care routine empowers us to proactively address stressors and triggers, reducing the likelihood of overwhelm and burnout. It reminds us that we are deserving of care, compassion, and love—both from ourselves and from others.

Embrace self-care as an empowering practice that nourishes your mind, body, and spirit. It can be as simple as taking a few minutes each day to engage in an activity that brings you joy or as profound as seeking professional support to guide you on your healing journey.

Remember that self-care is not a luxury but a necessity. It's a declaration that your well-being matters and that you are worthy of investing in your healing and growth.

As you prioritize self-care and assert your boundaries, you create a solid foundation for healing and transformation. Embrace this journey with patience, kindness, and a deep sense of empowerment. You are the author of your healing narrative, and with every boundary set and self-care practice embraced, you take another step toward reclaiming your power and embracing a life of authenticity and wholeness.

Conclusion

Childhood trauma leaves profound imprints on our minds, bodies, and spirits, shaping how we navigate the world and relate to ourselves and others. By understanding the lasting effects of childhood trauma and adopting trauma-informed practices, we reclaim the power trauma tried to steal from us. Self-care becomes the bridge between the past and the future, guiding us from a place of pain to a place of resilience and strength.

Remember to be gentle with yourself as you embark on your self-care journey. Healing from childhood trauma is a courageous and vulnerable process, and taking small steps or seeking support when needed is okay. Embrace self-compassion as your guiding light, offering love and understanding to yourself just as you would to a dear friend.

In moments of struggle or self-doubt, practice self-compassion exercises and affirmations. Speak to yourself with kindness, acknowledging the courage it takes to confront past wounds and nurture your growth.

To all the survivors out there, I want you to know that healing is possible and your birthright. The journey may be challenging, but you are not alone. You possess the strength to navigate through the darkest nights and emerge into the light of a new day.

With each step in your self-care journey, you reclaim your power and rewrite your narrative. Embrace the lessons of self-compassion, mindfulness, resilience, and boundary-setting, for they will serve as beacons of hope on your path to healing.

Believe in the power of self-care to transform your life. Embrace the practices that resonate with your soul and bring joy to your heart. Surround yourself with a supportive community of friends, loved ones, or professionals who honor your journey and uplift your spirit.

I invite you to embark on a lifelong commitment to self-care and healing.

 

The effects of trauma can be confusing, overwhelming, and isolating. You don't have to navigate this journey alone.


I offer three ways to support your healing:

  1. Empowered Healing Journey: Personalized one-on-one sessions to dive deep into your unique challenges.

  2. Collective Healing Journey: Connect, share, and grow alongside others in a supportive community.

  3. Self-Led Healing Journey: Explore my book, 'Living Liberated,' for foundational knowledge and actionable steps at your own pace.

I'm here to help you find your path to healing and growth. Reach out when you're ready.

4 views0 comments
bottom of page