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Trauma-Informed Self-Care: Practical Tips for Healing and Growth

Sari Barron
Woman sitting on the ground in nature, wrapped in a blanket, with her eyes closed, legs crossed, and one hand over her heart

Dealing with trauma can feel overwhelming, but healing doesn’t have to be. Trauma-informed self-care offers a gentle, compassionate way to care for yourself, without pressure or judgment. Whether you're managing anxiety, struggling with boundaries, or just trying to cope day by day, these practices meet you where you are—allowing space for your unique journey. 


What Does Trauma-Informed Self-Care Mean? 

Trauma-informed self-care is all about recognizing how trauma can impact every part of your life—emotionally, mentally, and physically. It’s an approach that focuses on creating safety, patience, and understanding as you work through those tough moments. 


This kind of self-care is more than just quick fixes. It’s about really tuning in to what you need, without forcing yourself into activities that don’t feel right. For example, while some people might find meditation calming, others might feel anxious sitting in silence. The point is to do what feels good for you—even if it's not the typical self-care routine you hear about. 


Why Trauma-Informed Self-Care Matters 

Let’s be real: Traditional self-care tips—like taking a bubble bath or doing yoga—can feel a little empty when you’re dealing with the deep effects of trauma. It’s not that those things aren’t helpful, but they may not address the bigger emotional and psychological aspects of healing. Trauma-informed self-care goes deeper, focusing on your emotional safety and creating a sense of trust with yourself. 


It’s about showing up for yourself in a way that feels authentic, even if it’s something as simple as giving yourself permission to rest or saying no to something that overwhelms you. When you honor your boundaries and emotions, you’re actively supporting your healing journey. 


5 Trauma-Informed Self-Care Practices You Can Start Today 

Let’s explore some easy, practical self-care practices that are trauma-informed and actually work: 


1. Start Small with Mindfulness 

Mindfulness doesn’t have to mean sitting still for 30 minutes in a meditative trance. It can be as simple as noticing your breath for a few seconds or being present while sipping your morning coffee. Start small, and try to focus on one thing in the moment. If your mind starts to race, that’s okay—just gently bring your attention back. 


Why it helps: It helps calm the nervous system, even if only for a moment, and gives you a break from overwhelming thoughts. 


2. Set Clear Boundaries (And Stick to Them!) 

One of the most important things in trauma recovery is learning to set boundaries that protect your mental and emotional well-being. This might look like saying no to certain social events, limiting time spent with certain people, or taking breaks from activities that feel draining. 


Why it helps: Boundaries build trust in yourself. They remind you that your comfort matters, and you don’t have to push yourself to please others at the expense of your own peace. 


3. Engage in Grounding Techniques 

When anxiety or flashbacks hit, grounding techniques can help bring you back to the present. This might be as simple as focusing on the texture of an object, counting things in the room, or taking slow, deep breaths. 


Why it helps: Grounding reconnects you to the present moment, pulling you out of overwhelming feelings and giving your body a chance to regulate. 


4. Practice Self-Compassion 

If you’ve gone through trauma, you might be your own harshest critic. Start practicing self-compassion by treating yourself with the same kindness you’d offer a friend. On tough days, remind yourself that it’s okay to not have everything figured out. It’s okay to rest. It’s okay to feel how you feel. 


Why it helps: Self-compassion helps reduce feelings of shame and guilt, creating more space for healing and acceptance. 


5. Create a Safe Space for Yourself 

This could be a physical space, like a cozy corner in your home where you feel comfortable, or it could be an emotional space, like journaling or talking with a trusted friend. Having a go-to place where you feel safe can help you unwind when things get overwhelming. 


Why it helps: Having a safe space helps you feel more grounded and in control during stressful moments. 


Embracing Flexibility in Your Healing Journey 

One of the biggest takeaways from trauma-informed self-care is that healing isn’t linear. Some days will feel easier than others, and that’s okay. What works for you today might not work tomorrow, and that’s okay too. The key is to give yourself permission to adjust as you need to. 


For example, if mindfulness felt helpful last week but feels frustrating today, switch it up. Try something else, like grounding or journaling. Flexibility in self-care lets you respond to your needs in real-time, without feeling like you’re failing when things don’t go perfectly. 


Let Go of “Shoulds” and Embrace What Works for You 

It’s easy to get caught up in what you should be doing for self-care—whether that’s a strict morning routine, meditation practice, or something else. But trauma-informed self-care encourages you to let go of those expectations. Instead, listen to your body and mind. What do you need right now? 


For some, that might mean doing nothing at all, and that’s just as valid as any other self-care practice. Taking a break, watching your favorite show, or even just sitting with your thoughts are all ways to show yourself love and care. 


Final Thoughts: Taking Small, Compassionate Steps 

Healing from trauma is a deeply personal journey, and there’s no one-size-fits-all approach. Trauma-informed self-care helps you navigate this journey with patience, flexibility, and self-compassion. By prioritizing practices that feel safe and nourishing, you’re supporting your long-term emotional well-being in a way that truly honors your unique experiences. 


Remember, healing is a process. Take small steps, and give yourself the same care you would offer a loved one. You deserve it. 

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