Embracing Trauma-Informed Care for Daily Healing

Healing from Complex PTSD is not a straight path. It’s messy, unpredictable, and deeply personal. I’ve learned that the way we care for ourselves every day can either support our healing or unknowingly trigger old wounds. That’s why embracing trauma-informed self-care has become my lifeline. It’s not just about bubble baths or meditation apps. It’s about understanding how trauma shapes our experience and tailoring our care to meet those needs with compassion and respect.

I want to share what I’ve discovered on this journey. How trauma-informed self-care isn’t a luxury but a necessity. How it can transform the way we live, breathe, and heal. And how you can start weaving it into your daily life, no matter where you are right now.

Why Trauma-Informed Self-Care Matters

Self-care often gets reduced to clichés: take a walk, drink water, get enough sleep. But for those of us living with Complex PTSD, these suggestions can feel hollow or even triggering. Trauma changes how our brains and bodies respond to stress. What feels safe and nurturing for one person might feel overwhelming or unsafe for another.

Trauma-informed self-care means listening to your body and mind with kindness. It means recognizing that your reactions are valid and that your needs might be different from what society expects. It’s about creating a space where you feel seen, safe, and supported.

For example, I used to push myself to socialize because “getting out” was supposed to be good for me. But often, it left me drained and anxious. When I shifted to trauma-informed self-care, I started honoring my limits. I chose quiet evenings at home or gentle walks in nature instead. That small change made a huge difference in my emotional stability.

Here’s what trauma-informed self-care looks like in practice:

• Setting boundaries without guilt

• Prioritizing rest when your body demands it

• Using grounding techniques tailored to your triggers

• Seeking support from people who understand trauma

• Being patient with setbacks and celebrating small wins

  
  

This approach isn’t about perfection. It’s about presence and patience with yourself.

Creating a safe and comforting space for self-care

How to Start Your Trauma-Informed Self-Care Routine

Starting anything new can feel overwhelming, especially when trauma has taught us to expect the worst. But trauma-informed self-care doesn’t have to be complicated or time-consuming. It’s about small, intentional steps that build trust with yourself.

Here’s how I began:

1. Identify your triggers and safe zones.

   I kept a journal to note moments when I felt overwhelmed or calm. This helped me understand what environments, people, or activities affected me positively or negatively.

   
   

2. Create a “comfort kit.”

   This is a collection of items that soothe you—maybe a favorite book, a soft scarf, a playlist, or a scented lotion. When anxiety spikes, having these on hand can ground you quickly.

   
   

3. Practice grounding exercises daily.

   Simple techniques like deep breathing, feeling your feet on the floor, or naming five things you see around you can anchor you in the present moment.

   
   

4. Set realistic goals.

   Instead of aiming for big leaps, I focused on tiny wins. Like drinking an extra glass of water or stepping outside for five minutes.

   
   

5. Reach out for support.

   Whether it’s a therapist, a support group, or a trusted friend, connecting with others who understand trauma can be healing in itself.

   
   

Remember, trauma-informed self-care is flexible. Some days you’ll need more rest, other days more activity. The key is tuning in and responding with kindness.

Journaling as a tool for self-awareness and healing

What are the 5 principles of trauma-informed care?

Understanding the core principles behind trauma-informed care can deepen your self-care practice. These principles guide how we interact with ourselves and others in ways that promote healing and safety.

1. Safety

   Feeling physically and emotionally safe is the foundation. This means creating environments and routines where you feel protected and secure.

   
   

2. Trustworthiness and Transparency

   Being honest with yourself about your feelings and needs builds trust. It also means setting clear boundaries and expectations.

   
   

3. Peer Support

   Connecting with others who have similar experiences reduces isolation and fosters understanding.

   
   

4. Collaboration and Mutuality

   Healing is a partnership. Whether with therapists, friends, or yourself, working together respects everyone’s role and expertise.

   
   

5. Empowerment, Voice, and Choice

   You have the right to make decisions about your care and life. Empowerment comes from recognizing your strengths and reclaiming control.

   
   

These principles aren’t just for professionals—they’re tools we can use daily to nurture ourselves. When I remind myself of these, I feel less alone and more capable of managing my healing journey.

Practical Tips for Daily Trauma-Informed Self-Care

Let’s get practical. What does trauma-informed self-care look like day-to-day? Here are some strategies that have helped me stay grounded and resilient:

• Morning check-in: Before jumping into the day, take a moment to ask yourself, “How am I feeling right now?” No judgment, just awareness.

  
  

• Create a safe space: Designate a corner or room where you can retreat when overwhelmed. Fill it with comforting items and keep it clutter-free.

  
  

• Use sensory tools: Weighted blankets, essential oils, or soft textures can calm your nervous system.

  
  

• Limit exposure to triggers: This might mean reducing news consumption, avoiding certain social media, or setting boundaries with people who drain you.

  
  

• Practice mindfulness: Even five minutes of mindful breathing or body scans can reduce anxiety.

  
  

• Celebrate progress: Healing isn’t linear. Celebrate every step forward, no matter how small.

  
  

• Stay hydrated and nourished: Trauma can disrupt appetite and digestion. Prioritize balanced meals and water intake.

  
  

• Move gently: Yoga, stretching, or slow walks can reconnect you with your body without pushing too hard.

  
  

• Seek professional help when needed: Therapy, especially trauma-informed therapy, can provide tools and support tailored to your needs.

  
  

Remember, these tips aren’t rules. They’re options to try and adapt. Your self-care is your own.

Embracing Healing as a Daily Practice

Healing from Complex PTSD isn’t about erasing the past. It’s about learning to live with it in a way that doesn’t control you. Trauma-informed self-care has taught me that healing is a daily practice, not a destination.

Some days are harder than others. Some days, I feel like I’m taking two steps back. But each day I choose to show up for myself, I reclaim a bit more peace and strength.

If you’re reading this and feeling stuck or overwhelmed, know this: you’re not alone. There is a community of people who understand and want to support you. And there are resources, like trauma informed care, that can guide you through the process.

Healing is messy. It’s slow. It’s real. And it’s worth it.

A peaceful garden space symbolizing calm and healing

I hope sharing my journey and insights helps you find your own path to healing. Remember, trauma-informed self-care is about honoring your story and nurturing your soul every single day. You deserve that care. You deserve that healing.