Healing from trauma is a deeply personal and transformative journey.
Trauma can manifest itself in many ways—physically, emotionally, and mentally. But the good news is that recovery is possible. If you build your resilience and find balance within yourself, there is nothing you can’t overcome.
By incorporating intentional healing practices, you can create a life of stability and joy.
Here are eight powerful techniques to guide you along the way.
1. Practice Mindfulness and Meditation
Mindfulness helps you ground yourself in the present moment.
This can reduce anxiety and emotional distress caused by trauma. By focusing on the present moment, you’ll focus less on the past. Thus, you will be better able to move forward.
How to practice:
- Start with just five minutes of deep breathing each day.
- Use guided meditations specifically designed for trauma recovery.
- Engage in mindful activities.
Like journaling, yoga, or walking in nature.
2. Seek Trauma-Informed Professional Support
Some traumas require more than just holistic treatments.
Trauma is stored in your body and can make you sick. If it’s not dealt with, it can fester and grow like an open wound. An emotional wound is just as real as a physical one. So, treat it like a wound and see a professional if needed.
A licensed therapist or counselor can provide essential tools and guidance to help you. This can help you to process and heal from trauma.
How to practice:
- Look for trauma-informed therapists.
Some therapists specialize in:
Post-Traumatic Stress Disorder (PTSD)
Eye Movement Desensitization and Reprocessing (EMDR)
Cognitive Behavioral Therapy (CBT)
- Join a support group for people with shared experiences.
- Be patient with yourself—therapy is a process, not a quick fix.
3. Engage in Movement & Exercise
When you move your body, it releases endorphins. This explains the Runner’s High we get after working out. You don’t have to do an intense workout to heal from trauma. Just some light physical activity can do wonders.
Physical activity helps release stored trauma energy. Moving your body can push out emotions stuck inside you. This can promote overall well-being and quality of life.
How to practice:
- Try low-impact activities.
Like yoga, tai chi, or swimming.
- Engage in aerobic exercises.
Like running, dancing, or cycling to boost endorphins.
- Listen to your body. Move in ways that feel safe and comfortable.
4. Develop Healthy Boundaries
Trauma can affect our relationships.
This means boundary-setting is essential for emotional safety. Let go of any people-pleaser energy, and learn to put yourself first. People might walk all over you or take advantage of you if you don’t set boundaries with them. Be firm. Be consistent. Demand respect.
It is also important to treat people with kindness and respect. You never know what anyone is going through. There are people in this world who use their past trauma as an excuse to hurt others. This creates a toxic, never-ending cycle of misery building upon more misery. It’s just not worth it.
Be mindful of the way you’re moving through the world. Treat yourself and others with kindness. Hold firm boundaries, and remember your worth.
How to practice:
- Identify people and situations that drain your energy.
- Learn to say “no” without guilt or explanation.
- Surround yourself with people who treat you well.
5. Use Writing to Process Your Emotions
Journaling can be a therapeutic outlet for releasing pent-up emotions and gaining clarity. It allows you to release your feelings and reflect on them.
How to practice:
- Write about your feelings without judgment or censorship.
- Use journaling prompts.
What is something I need to release today?
- Revisit old journal entries to track your progress over time.
6. Practice Self-Compassion and Forgiveness
Self-love and forgiveness are essential in the healing process. If you’re not going to treat yourself with kindness, who will?
How to practice:
- Speak to yourself with kindness. Speak the way you would to a loved one or a child.
- Recognize that healing is not linear. Setbacks are part of growth. You shouldn’t beat yourself up over it.
- Let go of guilt or self-blame for past experiences outside of your control.
7. Create a Safe and Calming Environment
Your surroundings can significantly impact your emotional state and healing process.
For this reason, it is crucial to be in a safe environment. Your environment should bring you peace. A chaotic environment is likely to cause stress, making the healing process even more complicated.
Be mindful of the places and people around you.
How to practice:
- Declutter your space to promote relaxation and clarity.
- Incorporate calming elements.
Some of my faves are soothing music, candles, or essential oils!
- Establish a safe space where you can retreat and feel completely at ease.
8. Reconnect with Joy and Creativity
Engaging in creative, joyful hobbies can be super powerful. This helps with reclaiming your peace and cultivating lasting happiness.
How to practice:
- Explore hobbies that bring you joy.
Some popular creative hobbies are painting, writing, or playing music!
- Spend time in nature or engage in activities that make you feel free and inspired.
Have you frolicked in a field?
Made art?
Done some volunteer work?
- Allow yourself to experience moments of fun and playfulness, free from guilt.
Healing from trauma takes time, patience, and self-compassion. It is a messy, arduous journey that is well worth it. By implementing these powerful strategies, you can take meaningful steps toward reclaiming your peace.
Remember, you are not alone in this journey—support is available, and healing is always possible. I am here with you.
Which of these techniques resonates with you the most? Share your thoughts in the comments below!
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