Trauma can be difficult to recover from and can take a toll on your mental health. According to the World Health Organization, there is no “one-size-fits-all” approach to healing after a traumatic experience. About one in four people will experience a traumatic event in their lifetime, so it’s essential to know how to bounce back quickly and effectively. Fortunately, there are ways you can speed up your recovery process and get back on track faster.
Here are some tips that have been proven to help people bounce back quickly after trauma.
1. Create structure in your life.
Establishing structure in your daily life is important to recovering from trauma. Setting regular times for meals, sleep, exercise, and other activities helps create a sense of safety and security. This can also provide a sense of control and purpose which is vital for healing from trauma. This structure will also help prevent you from feeling overwhelmed or drifting aimlessly through the day.
If you struggle to stay organized, consider getting a planner or calendar to track your activities and commitments. This can help keep you on task and give you a sense of accomplishment. Write down your goals and objectives for each day, as this will help you stay on track and make progress. You can also set reminders for yourself about important tasks or activities to help you stay on top of things.
2. Create a more peaceful environment.
Because trauma can be overwhelming, creating a peaceful environment for yourself is important. Make sure your living space is comfortable and calming. If you don’t have the means to buy home furnishings, look for ways to improve your home’s aesthetic with DIY projects or home decor. Soft lighting, pleasant aromas, and soothing music can also help create a more peaceful atmosphere.
But if you need to be somewhere new to start a new life, consider moving home. Moving to a new home can help you start anew and distance yourself from past traumatic events. When considering moving home, it is important to research a home property for sale that is within your budget. This will help you find a home that fits your needs and start the next chapter of your life.
3. Surround yourself with supportive people.
Surrounding yourself with supportive people can help you recover more quickly from trauma. It’s important to reach out to your family and friends for comfort and guidance. If you don’t have a supportive network, seek therapy or join a support group to find others who can relate to what you’re going through. These types of support systems can provide a safe place to express yourself and receive validation from others.
Finding a therapist experienced in treating trauma can be incredibly helpful to your healing process. A therapist can help you work through your feelings and process the traumatic event in a safe, supportive environment. They can also guide you as you navigate your new post-trauma life.
4. Focus on self-care.
Taking care of yourself is one of the most important things you can do when recovering from trauma. This includes taking time to rest, practicing relaxation techniques such as yoga or meditation, eating healthy meals, exercising regularly, getting enough sleep, and allowing yourself to enjoy activities that promote well-being, such as listening to music or reading books. Depending on the type of trauma you experienced, there may be other self-care strategies that could help.
Self-care also plays a major role in managing stress. Stress is a natural response to traumatic events and can cause physical, mental, and emotional exhaustion. Learning how to manage your stress levels is essential to the healing process. Try to take breaks when things get overwhelming and practice calming activities like journaling, listening to music, or going for a walk.
5. Practice mindfulness techniques.
Mindfulness techniques such as deep breathing exercises, progressive muscle relaxation, visualization exercises, and guided meditations are great tools for managing trauma-related stress and anxiety. Practicing these techniques regularly will help you become better at recognizing when you’re feeling overwhelmed so that you can manage it more effectively before it spirals out of control.
You can also practice mindfulness in other aspects of your life, such as eating and exercising. Be mindful of the food you eat, making sure to select healthy options that will fuel your body and give it the nourishment it needs to heal. When exercising, be mindful of how your body feels and adjust accordingly.
Healing from trauma takes time, but there are strategies that can speed up the process. Creating structure in your life, focusing on self-care practices like exercise and proper nutrition, and practicing mindfulness techniques are all helpful ways to get back on track more quickly after experiencing a traumatic event or situation. By taking steps now to prioritize your mental health, you’ll be setting yourself up for long-term success in the future.