Creating safety is a really essential part of processing trauma. In addition to the exercises highlighted previously, below are some additional lifestyle activities that can prepare you further.
- Use guided imagery recordings, to help you visualize peaceful and safe environments. These help provide a structured way to focus your mind whilst relaxing your body.
- Practice body scan meditation where you slowly focus on specific parts of your body, noticing any tension (and perhaps tensing further) and then consciously relaxing. Start from your toes and work your way upwards. This is relaxing, helps sleep and allows us to reconnect with our bodies, giving our mind a welcome rest.
- Practice deep breathing exercises like the 2-2-4 or 4-4-8 techniques to calm your nervous system. These can be especially useful in moments of acute stress with longer outbreaths enabling relaxation and detoxifying.
- Maintain a regular journal where you can freely express your thoughts and emotions. Writing regularly about experiences and feelings can help understand and process trauma.
- If it suits, practice yoga to connect your mind with body through movement and breath. This helps release physical tension and promote relaxation, though do it within your limits. Expanding those limits can be fun.
- Regular exercise such as walking, running, cycling, stretching or gym maintains that release of serotonin, our natural (and free!) mood booster.
- Spend time in nature. Walking and observing activates all your senses, enhances your sense of well-being and also gives one’s mind a rest. If you feel brave, hug a tree!
- Join a support group where you can share your experiences with others who have similar challenges. Feeling understood and supported by a community can be incredibly healing.
- Practice loving-kindness meditation, which involves sending positive intentions to yourself and others. This can cultivate a sense of compassion and reduce feelings of isolation.
- Create affirmation cards with positive statements about yourself. Read them daily to reinforce self-love and resilience. We can all find this helpful for everyday life.
- Keep, and touch, grounding objects like a smooth stone or a piece of fabric with a comforting texture. These objects help you stay present and calm during stressful moments.
- Splash cold water on your face or hold an ice cube in your hand. The intense sensation can help bring you back to the present moment and reduce any feelings of being overwhelmed. This also activates the calming vagus nerve, as does singing, humming and stroking your neck from the earlobe down.