Nurturing Resilience: Coping and Self-Care After Trauma-Focused Therapy
Trauma can leave deep emotional scars, but with the right tools and techniques, you can build resilience and regain control over your life. I will share valuable insights on coping skills below you can use after trauma-focused therapy sessions, ways to cope with EMDR processing outside of sessions, and overall strategies for practicing self-care during your trauma healing journey.
Coping Skills After Therapy Sessions
Journaling: Expressing your thoughts and feelings through journaling can be incredibly therapeutic. It allows you to process the emotions that arise after therapy sessions and track your progress. It can be a great way to remember what to bring to your therapist to discuss in the next session.
Breathing Exercises: Practicing deep breathing exercises can help you manage anxiety and stress. Try the 4-7-8 technique or diaphragmatic breathing to calm your nervous system. You can learn more about some of my favorite exercises here.
Grounding Techniques: Grounding exercises, such as the 5-4-3-2-1 method, can help you stay present when intrusive thoughts or memories overwhelm you.
Mindfulness Meditation: Engaging in mindfulness meditation can enhance your self-awareness and provide a sense of control over your thoughts and emotions. It can also help aid in you regulating your nervous system when not with your therapist.
Coping with EMDR Processing Outside of Sessions
EMDR (Eye Movement Desensitization and Reprocessing) is a powerful therapy technique that may bring up intense emotions between sessions. Here's how you can cope between sessions:
Self-Soothing Strategies: Use self-soothing techniques like deep breathing, progressive muscle relaxation, or guided imagery to manage distressing emotions.
Safety Plans: Create a safety plan with your therapist to navigate any emotional upheaval that may occur during EMDR processing.
Distraction Techniques: Engage in activities you enjoy, like hobbies, exercise, or spending time with loved ones, to distract yourself from distressing thoughts.
Self-Compassion: Be kind and patient with yourself. Understand that processing trauma can be challenging, and it's okay to take breaks when needed.
Practicing Self-Care During Trauma Healing
Set Boundaries: Establish clear boundaries with people and situations that may trigger you. Learning to say "no" when necessary is an act of self-care.
Seek Support: Lean on your support network, whether it's friends, family, or support groups. Talking about your experiences can be incredibly healing.
Prioritize Physical Health: Eating a balanced diet, getting regular exercise, and ensuring you get enough sleep can significantly impact your overall well-being.
Recovery from trauma is a journey that requires patience, dedication, and self-compassion. By implementing these coping skills and prioritizing self-care, you're taking meaningful steps toward healing. Remember that healing is not linear, and it's okay to have setbacks. Your therapist is there to support you throughout this process. You have the strength to overcome the effects of trauma and build a brighter future. Keep moving forward, and may your journey be filled with resilience and self-discovery.
Of note, this list is a good reminder for those in trauma focused therapy for things they can focus on when they are not in session. I cover these things with my clients when we work on trauma and more intense memories. If you are not one of my clients and find yourself reading this, this list is not meant to take the place of therapy, converstations, or education from a therapist. If you are current in trauma-focused therapy with another therapist, I hope you and your therapist cover these ideas to find the best way for you to cope.