Self-Care Strategies for Trauma Recovery: Supporting Your Healing Process
When we think of healing from trauma, our minds often go to therapy sessions, support groups, or journaling. But something just as essential is self-care. Not the kind that gets packaged as bubble baths and spa days, but the kind of care that gently tends to your emotional, physical, and spiritual needs.
Trauma therapy can bring up difficult emotions and memories. You may find yourself feeling more vulnerable or raw at times and self-care is a foundational part of the healing process.
Here are a few supportive ways to take care of yourself as you work through trauma.
1. Give Yourself Permission to Feel
When you’re in trauma recovery, a wide range of emotions can surface, such as grief, anger, confusion, numbness, or a sense of overwhelm. All of these are valid.
Self-care here means gently saying to yourself, “This is what I’m feeling right now, and it’s okay.” Simply naming an emotion like “I feel anxious,” “I feel heavy” can begin to ease its grip. You don’t have to fix the feeling. You just need to acknowledge it.
2. Know Your Window of Tolerance
One of the core concepts in trauma-informed therapy is the “window of tolerance”, which is the zone where your nervous system feels balanced enough and able to process experiences. If you find yourself feeling flooded (hyper-arousal) or shut down (hypo-arousal), it’s a sign you may be outside of that window.
This is when small self-care tools can help you re-center:
Pause and take a few grounding breaths.
Press your feet into the floor and describe what’s around you.
Step away from triggering conversations or environments.
Create a “calm kit”. I encourage my clients to create a calm kit that contains items to active the parasympathetic nervous system. We put in things like essential oils, mints, gum, and a smooth stone or a fidget toy.
Knowing your limits and honoring them is a way of getting back into the drivers seat when you have been hijacked by trauma.
3. Create Moments of Safety
One of the impacts of trauma is a disrupted sense of safety, which can happen n your body, nervous system, or in the world around you. Building intentional moments of calm and security can support your trauma healing process.
That might include:
Wrapping yourself in a weighted blanket.
Sitting in a spot that feels peaceful or protected.
Listening to music or sounds that soothe your nervous system.
Creating even small moments of safety signals to your body that it’s okay to rest and begin to heal.
4. Care for Your Body Gently
Our bodies often carry the imprint of trauma. You might notice chronic tension, difficulty sleeping, fatigue, digestive issues, or a general sense of disconnect from your physical self. These are not signs of weakness; they are your body's intelligent response to overwhelming experiences.
Part of trauma recovery involves slowly rebuilding trust and connection with your body. This doesn't mean pushing through discomfort or “fixing” anything. Instead, it’s about approaching your body with curiosity, kindness, and care.
This might look like:
Prioritizing rest when you feel depleted.
Eating foods that nourish you—without judgment or pressure.
Engaging in gentle movement like yoga, stretching, or a slow walk.
Remember: your body has been doing its best to protect you. It’s okay if connection takes time. Each gentle act of care, whether that’s resting, moving, eating, or simply noticing a sensation is a step toward rebuilding trust and safety within yourself.
5. Connect with Others
Healing from trauma doesn’t have to happen in isolation. Connection can be deeply healing, but only when it feels safe and supportive.
You might ask:
Who helps me feel seen, understood, or grounded?
What relationships feel restorative and safe?
How much connection feels right for me today?
This could be a friend, a therapist, a support group, or even a pet. The key is giving yourself permission to choose connection when it feels helpful, and space when you need it.
6. Practice Self-Compassion
Trauma often leaves behind a critical or shaming inner voice. A vital part of trauma recovery is learning to speak to yourself with compassion.
You might shift your inner dialogue like this:
“I’m not broken—I’m healing.”
“I’m doing the best I can with what I’ve been through.”
“I deserve support, rest, and care.”
These words can become anchors as you move through the ups and downs of healing.
7. Go at Your Own Pace
There’s no timeline for trauma recovery. Some days you may feel strong and open. Other days, you may want to retreat. Both are valid.
Your healing process is not a straight line. It unfolds in cycles, and in your own time.
You Don’t Have to Do This Alone
If you’re on the journey of healing from trauma and looking for support, trauma therapy can offer a safe, compassionate space to process what you’ve been through and begin to feel more grounded in yourself again.
As a trauma-informed therapist, I offer a gentle, personalized approach to trauma therapy that honors your story, your pace, and your innate resilience.
If you’re ready to take the next step, I invite you to book a session or reach out with any questions. You don’t have to carry this alone. Healing is possible and you deserve the support to get there.