6 Self-Resourcing Strategies for Recovery
Self-Resourcing Strategies for Complex Trauma Survivors: Creating Safety at Home
Self-resourcing strategies can help complex trauma survivors feel more secure and supported at home and at work, between trauma recovery sessions or therapy. These actionable strategies are not a substitute for professional help but can be a valuable addition to your self-care routine.
Mindful Grounding Techniques: Mindful grounding techniques can help you stay present and reduce the effects of flashbacks and overwhelming emotions. Try:
5-4-3-2-1 Grounding: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Diaphragmatic Breathing: Deep, slow breaths can help regulate your nervous system and provide a sense of calm. Puff your belly like a balloon on the inhale, and flatten it on the exhale. Try inhale on a count of 4, holding your breath on a count of 4, and exhaling on a count of 4.
Create a Safe Space: Designate a room or corner in your home as a safe space. Personalize it with items that bring you comfort and joy, like blankets, pillows, and soothing colors. Retreat to this space when you need to relax or regain your composure. Also create a safe space in your imagination, so that you can draw on it anywhere you are. Pay attention to all the details of your safe space: what it looks like, sounds like, smells like, who is there with you.
Build a Support Network: You don't have to go through this alone. Reach out to friends or family members you trust, or consider joining support groups. Sharing your experiences and feelings with others who understand can be incredibly healing.
Self-Compassion: Practice self-compassion by being kind to yourself, just as you would to a close friend. Journaling can be a helpful way to express your feelings and work through past experiences.
Physical Self-Care: Taking care of your body can greatly impact your mental health. Regular exercise, a balanced diet, and sufficient sleep can help regulate your mood and energy levels. Explore activities that you enjoy and make them part of your daily routine.
Creative Outlets: Engage in creative activities like painting, writing, or playing music. These can be powerful ways to express your emotions and gain a sense of control over your narrative.
Creating a safe environment for yourself is a crucial step in your healing journey as a complex trauma survivor. These self-resourcing strategies can empower you to take control of your well-being. Remember that healing is a process, so it's essential to be patient and compassionate with yourself as much as you are currently able.
Scientific References:
Van der Kolk, B. A. (2014). "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma."
Kabat-Zinn, J. (1990). "Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness."
To learn about personalized resources to support you in your recovery, let’s meet and discuss what your journey so far has been, and how somatic trauma recovery coaching can best support you to meet your goals.
