Healing from trauma is an ongoing journey, and finding what works can take time, patience, and even a few missteps. Each of us will find a unique mix of tools that resonates best. This post explores coping strategies, incorporating personal experiences and evidence-based practices to inspire and guide others from surviving to thriving.
Therapy and Professional Support
I’ve been in and out of therapy since I was 8, but back then, I didn’t take it seriously. I often told my therapists what I thought they wanted to hear rather than exploring my real feelings. After college, though, I started understanding the importance of therapy in a new way. Since then, therapy has become a pivotal part of my healing journey. If I could afford it, I would still be in therapy today. Although I had a challenging experience with EMDR (Eye Movement Desensitization and Reprocessing), I know people who have found it helpful. Healing is finding what works for you, even if that means experimenting with different modalities until one resonates.
Therapy offers the chance to reframe old, painful beliefs and develop healthier responses. It’s hard work, but in each session, I took small steps toward healing. For those considering therapy, remember that it’s okay to take your time, and finding a therapist you connect with can make all the difference.
Mindfulness and Breathwork
Mindfulness and breathwork have helped me slow down and reconnect with the present moment—something that used to feel nearly impossible. My brain was used to moving quickly, and I’ve often lived in a hurry without truly being present. Taking deep breaths or walking outside allows me to pause and reconnect with the world around me. I still need reminders to slow down, but these practices have been instrumental in grounding me during challenging moments.
The science behind it shows how deep breathing helps calm the nervous system, which can keep us from getting stuck in survival mode. A few minutes of focused breathing can reset the “fight-or-flight” response that trauma often triggers, letting us regain a sense of peace.
Faith and Spiritual Practices
True healing didn’t begin until I strengthened my relationship with Jesus. Faith has been the cornerstone of my journey, helping me to see myself through God’s eyes instead of who my trauma might otherwise have shaped me to be. Praying without ceasing is something I strive to remember, even though some days it’s easier said than done. When I can stay consistent, I notice a difference in the clarity of my mind and my ability to face challenges with strength.
Reading scripture has also been transformative. Verses like Genesis 50:20 remind me that God can use even the darkest parts of my story to help others. Building a habit of turning to God first has been challenging, but when I do, I find a deep peace that nothing else can provide. This connection can be a powerful source of healing and resilience for those on a spiritual path.
Bedtime Routine and Self-Care
Recently, I created a bedtime routine that includes time in a sauna, showering, and a self-care routine. I’ve never had a set routine like this, but now, it’s a sacred time to reflect on my day and pray for those I encounter. Self-care is more than skincare or routines; it’s a form of love and respect for ourselves. Journaling, too, is something I come back to when I need it. While I don’t always stick to it daily, it helps me process my experiences, and I find that the act of writing is healing in itself.
Developing this routine has shown me the value of setting aside time each day. It doesn’t need to be perfect, but this consistency feels like a small victory in reclaiming my sense of peace.
Embracing and Releasing Emotions
For a long time, I avoided fully feeling my emotions. But now, I let myself experience them—even if that means an ugly, snotty, full-on cry. Crying, as it turns out, releases stress and activates the body’s parasympathetic nervous system, which helps us feel more calm and grounded. Research supports this, showing that tears contain stress hormones that we shed through crying, which explains why we often feel a sense of relief afterward.
Additionally, I’ve found Peter Levine’s concept of “shaking off” trauma incredibly helpful. Animals in the wild instinctively shake after experiencing danger, which releases tension from the body. Practicing this ourselves can be a way to signal to our bodies that we’re safe. Through gentle movements, deep breathing, or shaking, letting my body process these emotions has been liberating.
Physical Movement and Stretching
I’ve begun incorporating deep breathing, stretching, and am interested in adding qigong to my routine. Movement helps us release tension stored in the body, giving trauma an “exit” route. When we move intentionally, we remind our bodies that we’re safe. Whether it’s a walk, yoga, or stretching, physical movement helps me feel more centered and calm.
Moving Forward: From Surviving to Thriving
The transition from survival mode to truly thriving is slow and ongoing. It’s about finding what works for you, allowing yourself to be present, and celebrating small victories. Healing isn’t linear, but every small step forward counts.
If you’re on your healing journey, know that you’re not alone. Please take a moment to reflect on a tiny practice you could try today, whether taking a deep breath, going for a short walk, or simply journaling a thought. Feel free to share your experiences below or pass this along to someone who may need these reminders. Together, we can create a community of support and understanding.