Healing from trauma is a journey that requires consistent effort, self-compassion, and intentional habits. This practical checklist is designed to guide you through daily practices and affirmations that can help you rebuild your emotional and mental well-being over time.
Daily Habits for Trauma Healing
1. Start Your Day with Grounding
Spend 5-10 minutes practicing deep breathing or meditation to center yourself (Brown & Gerbarg, 2005).
Visualize a peaceful and safe place to start your day with calmness.
2. Journaling for Reflection
Write down three things you are grateful for each day (Emmons & McCullough, 2003).
Reflect on your feelings and any small victories you achieved.
3. Practice Self-Compassion
Speak to yourself as you would a friend: gently and with kindness (Neff, 2011).
Acknowledge that healing takes time and give yourself permission to rest when needed.
4. Move Your Body
Engage in light physical activities such as yoga, walking, or stretching to release built-up tension (Van der Kolk, 2014).
Focus on how your body feels rather than how it looks.
5. Nourish Your Body
Eat balanced, nutritious meals and stay hydrated throughout the day.
Avoid using food, caffeine, or substances as coping mechanisms.
6. Connect with Safe People
Reach out to friends, family, or a therapist who provide a sense of safety and support (Herman, 1992).
Share your progress or struggles in a space free of judgment.
7. Unplug and Rest
Limit your screen time, especially on social media, to avoid overwhelm or triggers.
Spend 15-30 minutes before bed reading, meditating, or engaging in a calming activity.
Daily Affirmations for Healing
"I am safe in this moment."
"Healing is a journey, and I am making progress every day."
"I am worthy of love and kindness, especially from myself."
"My past does not define me; I am free to create a better future."
"It is okay to rest, and it is okay to take my time."
"I am stronger than I realize."
"Each day, I grow closer to the version of myself I want to be."
Weekly Practices to Support Healing
Therapy or Support Groups: Dedicate time each week to attend therapy or connect with a support group (Courtois & Ford, 2009).
Creative Outlets: Explore activities like painting, journaling, or playing music to express emotions.
Nature Walks: Spend time outdoors to reconnect with the healing power of nature.
Reflect on Progress: Set aside time to acknowledge how far you’ve come and celebrate small wins.
How to Use This Checklist
Start Small: Choose 2-3 habits to incorporate into your routine and gradually build from there.
Adapt to Your Needs: Modify the checklist based on what works best for your healing journey.
Stay Consistent: Repetition helps rewire the brain and establish new, healthier patterns over time (Siegel, 2012).
References
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic breathing in the treatment of stress, anxiety, and depression. Journal of Alternative and Complementary Medicine, 11(4), 711-717.
Courtois, C. A., & Ford, J. D. (2009). Treating complex traumatic stress disorders: An evidence-based guide. The Guilford Press.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
Herman, J. L. (1992). Trauma and recovery: The aftermath of violence—from domestic abuse to political terror. Basic Books.
Neff, K. D. (2011). Self-compassion: Stop beating yourself up and leave insecurity behind. HarperCollins.
Siegel, D. J. (2012). The developing mind: How relationships and the brain interact to shape who we are. Guilford Press.
Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking Press.
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