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  • Alainnah Knight

Holistic Self-Care Practices for Healing Through Trauma

Healing from trauma is a uniquely individual experience. Holistic self-care practices can play a vital role in supporting this healing process, addressing not just the mind, but also the body and spirit. Let's explore a few different holistic self-care practices to integrate into your journey of healing.


Remember to be compassionate and kind with yourself as you begin integrating these practices into your life. Your mind, body, and soul will take time and repetition to find safety within these practices, be patient!


Healing From Trauma Holistically


Mindfulness and Meditation

Mindfulness involves staying present and fully engaging with the here and now. For trauma survivors, mindfulness and meditation can help create a sense of safety and stability. Simple mindfulness practices, such as focusing on your breath or observing your thoughts without judgment, can reduce anxiety and promote emotional regulation within the nervous system.


Explore: Start with a few minutes of deep breathing each day. Sit comfortably, close your eyes, and focus on your breath. Inhale deeply through your nose, hold for a count of four, then exhale slowly through your mouth. Repeat this process, allowing your mind to settle. The app, Insight Timer, offers tons of guided meditations and mindfulness workshops.


Gentle Yoga

Yoga combines physical movement, intentional breath, and meditation, making it a powerful tool for trauma recovery! Trauma-informed yoga, in particular, emphasizes safety and choice, helping individuals reconnect with their bodies in a gentle, non-invasive way.


Explore: Begin with simple poses like Child’s Pose, Cat-Cow, and Savasana. These poses can help release tension and promote relaxation. Remember to listen to your body and move at your own pace! A great online resource for yoga is Yoga with Adrienne on YouTube, here is a free video for Yoga for Beginners.


Nature Therapy

Spending time in nature can significantly reduce stress and promote healing through trauma. The natural world offers a soothing environment that can help trauma survivors feel grounded and connected.


Explore: Take a walk in a park, garden, or any natural setting. Pay attention to the sights, sounds, and smells around you. Engage in activities like gardening, hiking, or simply sitting by a body of water to enhance your sense of peace and well-being!


Creative Expression

Artistic activities such as drawing, painting, writing, or playing music can provide an outlet for expressing and processing emotions that might be difficult to articulate in words. Creativity can be a powerful form of self-expression and healing.


Explore: Set aside some time for a creative activity that you enjoy. Don’t worry about the outcome; focus on the process and how it makes you feel! Consider keeping a journal to document your thoughts and feelings throughout this process.


Herbal and Aromatherapy

Certain herbs and essential oils can promote relaxation and reduce anxiety. Chamomile, lavender, and valerian root are known for their calming effects, while essential oils like lavender, bergamot, and frankincense can support emotional balance!


Explore: Enjoy a cup of chamomile tea in the evening to unwind. Use a diffuser with calming essential oils in your living space, or add a few drops to a warm bath.


Breathwork

Controlled breathing exercises can help regulate the nervous system, reducing stress and promote a sense of calm. Breathwork can be particularly beneficial for managing trauma-related anxiety!


Explore: Try the 4-7-8 breathing technique. Inhale through your nose for a count of four, hold your breath for seven counts, and exhale through your mouth for eight counts. Repeat this cycle several times to help calm your mind and body!


Building Supportive Relationships

Healthy, supportive relationships are crucial for trauma recovery. Connecting with others who understand and support your healing journey can provide a sense of safety and belonging. Healing through trauma can be a lonely experience, sometimes we have to reach out for support even when we don't want to.


Explore: Reach out to trusted friends, family members, or support groups. Consider joining a trauma support group or participating in group therapy sessions to connect with others who share similar experiences.


Self-Compassion

Being kind and compassionate toward yourself is essential for healing. Trauma can often lead to self-blame and negative self-talk, so practicing self-compassion can help counteract these harmful patterns!


Explore: Speak to yourself as you would to a dear friend. When you notice negative self-talk, gently redirect your thoughts toward kindness and understanding. Engage in activities that nurture yourself and activities that bring you joy.


Rest and Sleep

Quality sleep is vital for healing. Trauma can disrupt sleep patterns, making it important to establish a routine that promotes restful sleep!


Explore: Create a calming bedtime routine! Avoid screens and stimulating activities before bed. Instead, opt for relaxing activities such as reading, gentle stretching, or listening to soothing music. Having a comfortable and relaxing sleeping enviornment also does wonders!


Lastly,

Healing from trauma is a multifaceted process that involves nurturing your mind, body, and soul. By incorporating these holistic self-care practices our your daily life, we can create a supportive foundation for our recovery journey. Remember, healing takes time, and it’s important to be patient and compassionate with ourselves as we navigate this journey. You are not alone, and with each step, you are moving toward greater resilience and well-being!

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