One of the worst things to go through in life is an abusive recovery.
The healing path is unique for all survivors, and that is something that has to be accepted.
But if there is one message that many individuals don’t take to heart, it is this:
Daily wellness routines can lay the groundwork for your recovery after abuse.
It may seem like a minor detail, but it is a life-altering message.
In this guide, we are going to go through the most important wellness routines that have a positive effect on the body and mind. These are not overly difficult methods that you need tons of training for or access to a million dollars.
Simple. Straightforward. And 100% effective.
In this guide, we are covering the following:
- The Importance of Wellness Routines After Trauma
- Movement and Physical Safety
- Mindfulness Practices for Trauma Survivors
- Creating Your Safe Space
- Nutrition and Sleep as Tools for Healing
The Importance of Wellness Routines After Trauma
Abuse has a serious toll on the body.
It is not a thing of the past. According to the World Health Organization, 70% of the world will be affected by a traumatic event during their life. It is shocking. And these are individuals around the world, whether they are survivors of sexual abuse in Los Angeles or other parts of the country.
Many survivors will benefit from different therapies and sessions with medical professionals. But these alone will not heal the mind and body. This is where routines after trauma are important.
The reason that wellness routines can have a huge impact is that they have multiple benefits, including helping individuals regain some feeling of control. Trauma will make you feel out of control, with the sense of safety gone. Daily wellness routines are a small step, but they are something that people can do to regain that feeling of control and autonomy.
The science of these methods has shown time and time again that routines and self-care will be of great importance. Studies show that wellness and self-care after trauma can help regulate the nervous system. It is one of the reasons why survivors often struggle, as their entire body goes on high alert.
There is no need to be perfect, but instead, the idea is to show up for yourself each day.
Movement and Physical Safety
Movement can be a form of medicine.
When you think of moving your body, you might think of things like going to the gym and working out. While this is a good idea, movement and physical safety are one of the most important wellness activities that you can be doing.
Exercise releases endorphins, which is one of the main reasons why many people like to work out. But there is more that you need to know.
Trauma gets stored in the body, and this will result in muscle tension, pain, and that feeling of always being on edge. Gentle movement can help individuals to release some of the effects that trauma has.
The best exercises that we recommend are these:
- Walking – This is one of the best options, with even 10 minutes a day being sufficient.
- Yoga – Yoga that is trauma-informed in particular will focus on reconnecting the mind with the body.
- Swimming – The water will have a feeling of safety and also weightlessness.
- Dancing – This is a freestyle movement that is a way to express emotions without words.
The important thing to keep in mind is that it is all about choosing activities that feel safe. Not all exercises will be a good fit for all people.
Intense workouts might make the system go into stress mode instead of calming it.
The most important thing is to start slowly, and then to be able to listen to the body.
Mindfulness Practices for Trauma Survivors
Mindfulness has been a topic that has become a trend.
But for those that have gone through trauma, it is much more than that. Mindfulness is a set of practices that can calm the overactive stress system.
Research from the National Institutes of Health has shown that meditation and yoga are two of the most promising approaches to being complementary with PTSD in adults.
But there is a part that many individuals don’t realise:
When it comes to trauma survivors, traditional meditation might not be the best thing to start with. This is because it often requires you to sit still with your eyes closed. This may have the opposite effect as it can trigger flashbacks.
Trauma-informed mindfulness is different:
- Eyes open or softly focused downward
- Sitting in a safe environment
- Start with just 2-3 minutes
- Practice grounding techniques, such as feeling your feet on the ground
- Focus on outside sounds instead of internal dialogue
Mindfulness is all about building awareness and having the ability to put some space between your thoughts and reactions. Trauma survivors will often act before they can think, and this is something that mindfulness will be able to address over time.
Nutrition and Sleep as Tools for Healing
The body will need fuel if you want it to heal.
Nutrition and sleep are two of the most important things to keep in mind.
Trauma is going to result in sleep being a thing of the past. Nightmares, hypervigilance, and anxiety will make quality sleep something that seems impossible. But it is during this time when the brain is able to process all of the emotions and consolidate healing.
Here are a few tips that will make a difference:
- Keep consistent times for sleeping and waking up
- Create a calming bedtime routine
- Make the bedroom a cool and dark place
- Avoid screens for at least one hour before bed
- Weighted blankets will provide a sense of security
Nutrition is just as important. When it comes to trauma, it will affect appetite and result in individuals either not eating enough or having to eat emotionally. Neither of these are healthy, and this will not support healing.
Eat regular meals with whole foods, and stay hydrated. It is also a good idea to keep the caffeine and alcohol limited, as these two can also result in increased anxiety symptoms.
Creating Your Safe Space
The physical environment plays a bigger role than most people think.
Creating a safe space is not just something that is nice to have. This is an important tool for healing.
Trauma survivors are in need of safe places where their nervous system can fully relax. Safe spaces are something that you will have so that you can retreat from the world.
The different elements that you will need to make a space safe include the following:
- Physical comfort – Soft textures, comfortable seating, and anything that feels soothing to the touch.
- Sensory – Dimmable lighting, no harsh sounds, and calming scents such as lavender.
- Personal – Photos of loved ones, meaningful objects, or anything that represents comfort and safety.
- Boundaries – The space is the survivors alone, and others should ask for permission to enter.
It might seem simple, but that is all it needs to be. This is not a whole room but can be just a corner, a chair, or even a portable kit that you can take with you.
Final Thoughts
Wellness routines after trauma are not about having to be perfect. This is about making progress.
It does not matter if it is a five-minute walk or a few deep breaths. A healthy meal. These all seem like insignificant things, but they add up.
One of the most important takeaways is that healing is not linear. There are going to be good days, and there are also going to be hard days. This is why wellness routines after trauma will be a source of consistency during the good days and the bad ones.
This is a great reminder that recovery is possible. It will take time, patience, and consistent work. But with the right wellness routines in place, you will be able to rebuild a sense of safety and reclaim your life.
The time to start is today, with just one small step.