At-home self-care tips for people coping with trauma

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Many of the people that The Centre supports through the Canadian Human Trafficking Hotline have experienced trauma and work hard to cope with its effects. Although access to professional services is important when dealing with trauma, we know that not everyone has access to these services at all times. The following blog post may help answer your questions about trauma, while providing some tips and resources to practice self-care at home or to help you support someone coping with trauma.

 

What is Trauma

Trauma is a term used to describe the psychological, emotional response to an event or an experience that is deeply distressing or disturbing and can overwhelm a person’s ability to feel safe.

Different people experience trauma differently; it may be felt daily and activities that used to feel routine may suddenly feel more difficult, other times the effects of trauma may seemingly appear out of nowhere. Some common indicators of trauma include a perceived loss of identity, feeling unsafe, anxious or frightened, a lack of control over emotions and actions, a loss of sleep or the need for excess sleep.

 

Self-care tips while coping with trauma

Understanding how to navigate the effects of trauma can minimize the power it may hold in your life. Incorporating self-care into your routine is often helpful, but it is not a replacement for professional support. Whenever possible, it is important to connect with medical and social service professionals for support.

If you a wish to practice self-care at home, here are a few tips that may be helpful:

  1. Try using controlled breathing and relaxation methods (click here for useful techniques)
  2. Focus on being present in the moment you are currently in. With your eyes open, consider what is around you that you can hear, touch, see, smell, and taste. Consider naming these feelings out loud or writing them down. This technique is also known as grounding and is particularly helpful when there is an overwhelming sense of emotion.
  3. When you are feeling particularly well, consider making a list of items and activities that bring you joy. When experiencing a difficult day or moment, this list may be useful to refer back to. Consider doing an activity or item daily that gives you joy.
  4. Take care of your body physically. Exercise regularly and try to eat healthy. Consider starting small with a 15-minute walk outside, twice per day.
  5. Keep in touch with your trusted friends and family. Support networks are important.

We hope that you will find these suggestions useful, however we do not expect or encourage you to try and do everything right away. Take it one step at a time and start with the ideas that seem most doable for you. Remember, you know yourself and your situation best.

 

Helping someone cope with trauma

Supportive social and family networks are linked to better outcomes for people recovering from trauma. It can be scary when someone you care about has experienced trauma and is coping with its effects. It can be difficult to know how to best care for that friend, parent, child, or partner while also doing the important work of caring for yourself. Here are a few tips that might be helpful:

  1. The person you care about will share their story when they are ready and when they feel safe to do so. You can remind them in the meantime that you care and that you are there for them whenever they need you. When they do share their story or parts of their story, it is important to listen, not to judge or blame, and continue to remind them that you care.
  2. Ask your loved one how you can be helpful.
  3. Be patient and recognize that experiences with trauma are not linear, individuals may have good days and days that are exceptionally difficult. Consider referring to the self-care items listed in the previous section and offer to do an activity alongside them.
  4. Find a helpline or support agency that can provide your loved one with emotional support and other professional services.
  5. Find your own support system and consider practicing the self-care tips listed in the previous section too. The specific experiences of human trafficking victims and survivors (and of others who have experienced violence) can be very challenging to hear and navigate, especially when you deeply care for the person affected.

If you or someone you know is dealing with trauma related to human trafficking, you can always call The Canadian Human Trafficking Hotline at 1-833-900-1010 for resources and services.

 

Additional resources

The following apps and websites could help you practice self-care at home using your smartphone. Since everyone is different, it is normal that some resources might appeal to some more than others. Therefore, if one resource does not work for you, don’t give up and try the next one on the list!

Please note, access to some content within apps require a paid subscription. The apps can be downloaded from the iTunes App Store or Google Play store, and are compatible on most iOS and Android mobile devices. If you have a smartphone or tablet that does not support one of these app stores, you can generally still access the full library of content through your mobile browser.

 

1. Apps

Application developed by Veteran Affairs Canada and adapted from the American application PTSD Coach. This application helps you understand and manage symptoms linked to trauma in order help you practice self-care while also providing trustworthy resources.

App designed to help reduce anxiety, restlessness and sleep better. This app provides free, guided meditation, breathing and mindfulness tips to promote relaxation, reduce stress and enhance focus.

“App that helps you learn and practice Behavioral Activation for managing mood. It can be used on its own or in combination with face-to-face health care. It is not intended to replace therapy for those who need it.”

“Practicing mindfulness means grounding yourself in the present moment. Mindfulness has been shown to be helpful for reducing stress and coping with unpleasant thoughts and emotions. Mindfulness Coach will help you practice mindfulness meditation.”

App that helps you deal with stress and anxiety, based on Cognitive Behavioral Therapy, relaxation, and wellness.

  • SAM (Self-help Anxiety Management):

App that offers self-help methods to manage anxiety. The content of SAM is presented in various media formats in order to support users in learning about anxiety and practicing self-help.

 

2. Links

 

Sources