If you’re a trauma survivor, you’ll know all too well that the pain of a traumatic experience can follow you long and far after the event itself has passed. For some people, trauma almost feels like falling into a dark, unfamiliar terrain with new threats looming at every turn. You might feel lost, afraid, and alone. And it’s no wonder – you can hardly expect yourself to navigate the uncharted territory of traumatic exposure effectively without even so much as a light to guide your way. As we explored in part one of this blog series, trauma responses are not just in your head, they’re also deeply rooted in the physiological reactivity of your nervous system. Last time, we covered nervous system regulation and somatic exercises as two viable pathways for healing. Whether those options were a good fit or not quite your vibe, don’t worry – there are plenty more alternatives for you to explore and add to your toolkit. So, let’s get back to equipping you with some practical coping skills that can help regulate your emotions to boost resilience and enhance your well-being between trauma therapy sessions on your path to recovery.

Mindfulness

One of the most haunting features of post-traumatic stress for many clients is the experience of severe disconnection from one’s body, mind, or surroundings. In psychological terms, we might call this dissociation, derealization, and depersonalization, referring to symptoms commonly associated with trauma, anxiety, and personality disorder diagnoses. Such levels of acute or chronic disconnection can wreak havoc on the nervous system and your overall mood or functioning, making it hard to feel safe and present in the moment. If you’ve ever felt like you were “spacing out,” “feeling unreal,” “floating above your body” or “shutting down” during or after a distressing experience, you could likely benefit from incorporating some grounding practices into your daily routine. That said, if you find that the concept of dissociation resonates with your experience, bear in mind that your needs may be best met in partnership with an experienced trauma therapist who can help you stay safe while identifying personalized coping skills. If you’re ever unsure about experimenting with a new therapeutic tool, please don’t hesitate to ask a trained medical or mental health professional first.

Mindfulness gets a lot of press in healing circles these days – and not without good reason! Mindfulness offers a powerful means for trauma survivors to build self-awareness and calm their nervous systems. Essentially, mindfulness works by directing your attention to the present moment and observing any thoughts, sensations, or emotions that arise within you – without any judgment. It can be as simple as tuning into the feeling of the warm, soapy water running over your hands while you wash the dishes and acknowledging the fact that you’re still kind of hurt by your colleague for calling you out in that meeting this morning. Permitting yourself to sink into the here and now can be incredibly grounding, offering a sense of safety and containment to your experience.

Meditation

For something a little more structured (or less structured, depending on your preference), meditation is a popular practice within the mindfulness umbrella that comes in a diversity of forms. Meditative practices such as affirmations, body scanning, loving-kindness meditations, or healing light meditations can reduce stress, facilitate the rewiring of neural pathways, and enhance emotional regulation to promote healing. You can find several free mobile apps with a wide range of guided meditations from anywhere between 1 minute to an hour, usually with heaps of options targeting specific concerns like trauma, anxiety, stress, or sleep disturbances. Alternatively, you can search online or use your favourite music streaming service for access to meditations you may find helpful. When in doubt, your therapist is always a good source for evidenced-based meditation options too!

Deep Breathing

If you’re someone who can’t stand the thought of meditation or mindfulness exercises, or simply someone who struggles to stay present long enough to benefit from them, you might want to consider adding a tactical element to incorporate your body into the practice more intentionally. Deep, paced breathing exercises are a great way to regulate the nervous system because they directly engage the body’s in-built relaxation response. Diaphragmatic breathing, often referred to as belly breathing, is a particularly effective coping technique. Plus, it’s free and easy to remember, with no counting of breaths required. Sometimes when we are stressed, we can unconsciously begin to breathe more shallowly in our chest rather than through our diaphragm (belly). As you inhale deeply, your belly should extend outwards slowly, and then deflate as you exhale slowly. Do this for as long and as often as you need to restore and maintain a baseline sense of calm to support yourself through the peaks and valleys of trauma recovery.

Remember, healing is not linear, and setbacks are a natural part of the therapeutic process. Show yourself compassion and be gentle moving through this journey. Together, we can cultivate a culture of compassion and support wherein trauma survivors feel empowered to take back their agency and thrive again

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