Self-Care Practices to Complement Trauma Therapy
Healing from trauma is a deeply personal and transformative journey, and therapy is a critical part of the process.
Yet, the work doesn’t stop when the therapy session ends.
Incorporating self-care practices alongside trauma therapy can help deepen healing, regulate the nervous system, and build resilience.
At Live Full Therapy in Nashville, we encourage clients to adopt self-care strategies tailored to their unique needs to complement the work they do in therapy.
Why Is Self-Care Important for Trauma Healing?
Trauma can dysregulate the nervous system, leading to symptoms like hypervigilance, emotional overwhelm, and physical tension.
Evidence suggests that self-care practices like mindfulness, movement, and connection can reduce stress and promote emotional stability. (American Psychological Association)
Self-care isn’t just about relaxation—it’s about actively supporting your body and mind as they process and recover from past experiences.
1.) Practice Mindful Grounding
Trauma often pulls us into the past or causes worry about the future. Mindful grounding techniques help anchor you in the present.
Ideas to Try:
5-4-3-2-1 Technique: Name five things you see, four you feel, three you hear, two you smell, and one you taste.
Breath Awareness: Take slow, deep breaths, focusing on the sensation of air entering and leaving your body.
Studies show mindfulness practices like these can reduce symptoms of PTSD and improve emotional regulation (National Center for Complementary and Integrative Health).
2.) Incorporate Gentle Movement
Trauma is stored in the body, and physical movement helps release tension and regulate your nervous system.
Ideas to Try:
Yoga or Stretching: Focus on slow, mindful movements to reconnect with your body.
Walking in Nature: A stroll in a peaceful environment can calm the mind and provide perspective.
Research highlights that somatic practices like yoga can decrease trauma-related symptoms by improving body awareness and nervous system regulation (Journal of Clinical Psychology).
3.) Prioritize Rest and Sleep
Trauma can disrupt sleep, but rest is essential for healing. Developing a consistent sleep routine supports emotional processing and recovery.
Tips for Better Sleep:
Stick to a regular bedtime.
Create a calming pre-sleep ritual, like reading or meditating.
Incorporate calming sensory tools like a hot shower, use of lavender oil, or sleep stories/soundscapes.
Limit screen time before bed to reduce stimulation.
If sleep remains challenging, discuss strategies with your therapist, as unaddressed sleep issues can impact overall well-being.
4.) Build Connections
Trauma can make you feel isolated, but connecting with others fosters healing. Safe, supportive relationships help restore trust and reduce feelings of loneliness.
Ways to Connect:
Spend time with trusted friends or family.
Engage in an activity or class with others, like pottery, group fitness, a book club - whatever interests you!
Consider a support group or group therapy to share experiences in a structured setting.
Studies show that social support significantly reduces stress and enhances recovery for individuals processing trauma (Trauma and Resilience Research Group).
5.) Create a Safety Plan
A safety plan includes strategies and resources for managing distress when difficult emotions arise between therapy sessions. Work with your therapist to create a personalized plan that might include:
A list of grounding exercises.
Supportive contacts to reach out to.
Physical items that bring comfort, like a favorite blanket or calming essential oils.
Self-Care is a Journey
Trauma therapy is a courageous step toward healing, and self-care provides the tools to support you along the way. At Live Full Therapy, we guide clients in exploring personalized self-care practices that complement therapeutic work and foster resilience. These strategies empower you to build a life of balance, connection, and peace.
Ready to take the next step? Schedule your free consultation with one of our Nashville therapists today and discover how trauma therapy, combined with intentional self-care, can transform your healing journey.
CONNECT WITH A THERAPIST:
LIVE FULL THERAPY
Your neighborhood therapy practice in the heart of East Nashville. Offering a personalized and holistic approach to help you lead a more full and connected life.
GET IN TOUCH:
hello@livefulltherapy.com
2002 Eastland Ave, Unit 101
Nashville, TN 37206
