While the holidays are generally a joyous time, for trauma survivors, it can be an especially difficult time as it stirs up old emotions and is reminiscent of relationships many would like to forget. These types of feelings are completely normal and can be overwhelming. This is why self-care is so important for trauma survivors during the holiday season. Self-care can help trauma survivors deal with the feelings that can surface at this time. We will explore various self-care practices that trauma survivors can implement to make the holiday season a little brighter and explore how Healing Foundations Center can help.
What is Self-Care?
Self-care includes the conscious acts that people take to promote their physical, mental, spiritual, and emotional health.[1] By making self-care an integral part of their lives, trauma survivors can help to relieve stress around the holidays and year-round as they make choices to help them live their best lives.
Why is Self-Care Important for Trauma Survivors?
Self-care is a crucial part of the recovery process for trauma survivors who want to continue on their path of healing. It teaches them to put themselves first and do things that make them feel good about themselves to deal with the world around them.
It can help them feel more confident and reduce stress, especially during holidays. By practicing self-care, trauma survivors can also help them to build healthier relationships with those around them.
Self-care also has other benefits, including:[1]
- Reduced anxiety and depression
- Improved happiness
- Energy level boost
- Stronger relationships
Developing a self-care plan is important for trauma survivors because it allows them to have a variety of activities that will help them better cope throughout the holiday season.
Self-Care Ideas to Help Trauma Survivors During the Holiday Season
Mindfulness Practices & Controlled Breathing
Research shows that mindfulness has many cognitive, psychological, and physical health benefits.[2] Mindfulness can help avoid burnout, which is why it is an integral part of the self-care process. To practice mindfulness, it’s important to live in the moment.[3] You can bring intention to every action you take and accept yourself for who you are today.
Another mindfulness technique is to participate in different types of meditation, such as walking and sitting meditation. With walking meditation, you can be aware of the sensations of standing and the subtle movements that occur as you keep your balance.
During a sitting meditation, you can sit on the floor with your back straight and feet flat.[3]
Place your hands in your lap and breathe through your nose. Focus on the breath moving in and out of your body. Notice any physical sensations or thoughts that occur. As you note them, return your focus to your breathing.
Grounding exercises can help trauma survivors find a sense of stability. Using controlled breathing as a coping mechanism can help when confronted with situations that once stirred emotions. By utilizing controlled breathing exercises, you can give yourself space to reconnect and easily navigate your feelings.
Self-Care Rituals
Self-care rituals like taking a bath or listening to music before bed can give trauma survivors the peace they need when situations become overwhelming. This can also include going for a walk or reading a book.
Exercise
Exercise is known to promote feel-good endorphins that can reduce stress. By making exercise a part of your routine, you can take better care of yourself and not allow stress to dictate your life. As stressful situations arise during the holiday season, you can use an exercise routine as a way to take better care of yourself.
Practice Self-Compassion
If a person or situation brings you down during the holiday season, practice self-compassion. This will allow you to be patient as you work toward recovery. By practicing self-compassion, you will become better at giving yourself a break and allowing yourself time to heal.
Set Boundaries
Knowing what a trigger to your trauma may be and saying no to people and events associated with these triggers is part of making self-care a priority. Avoid the pressure of doing things that don’t feel right for you. Set boundaries and stick with them. You’ll thank yourself in the end.
Journaling
Journaling can also be a great self-care option. For many, writing down their emotions can help them better process what is happening. What they can’t say verbally, they can better express in words. This can be an excellent way for trauma survivors to handle emotions and situations that can be overwhelming during the holidays.
Reach Out to Friends
Having someone to talk to can take the burden off your shoulders. Knowing there is someone who will listen and not judge can be a great source of comfort. For many people, this is just what they need during these difficult times. Realizing you need someone to talk to and seeking that person out can be a great way to care for yourself and your well-being.
Healing Foundations Center Offers Help for Those Suffering From Trauma
Healing Foundations Center helps those recovering from different types of trauma. We provide a variety of treatments to help each person cope with their experiences. Since everyone is unique in what they endured, their path to recovery will be unique as well. Our highly trained professional staff helps patients deal with their traumas so they can live happy and successful lives.
At Healing Foundations Center, patients can participate in outpatient care that includes individual sessions and small group therapy sessions. We tailor a program that best suits them.
If you or a loved one is looking for outpatient therapy in Scottsdale, AZ, to deal with trauma, contact Healing Foundations Center today to learn more about our programs.
Sources:
[1] https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9924360/
[3] https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356