Start Small and Gentle

Set Achievable Goals:

• Begin with small, manageable steps to avoid feeling overwhelmed. For example, if you want to start exercising, begin with a 5-minute walk.

Focus on One Habit at a Time:

• Avoid making too many changes at once. Establish one habit before introducing another. Your Body will know what to do once you give it gentle routines!

Build a Routine

Create a Sense of Predictability:

• Trauma can take away a sense  of being in control. A structured routine or set of rituals provides your survivorship with a sense of stability and comfort, a sense that you can control what will happen next in the moment. Survivors have learned that you cannot always control what happens in your life but you can control how you react to what happens in your life.

Anchor Habits to Existing Routines:

• Pair new habits with something you already do. For example, practice long slow exhale breathing after brushing your teeth.

Incorporate Grounding Practices

Mindfulness and Breathing:

• Practice grounding techniques to bring yourself into the present moment, such as deep breathing, body scans, or mindfulness exercises.

Physical Movement:

• Gentle exercises like yoga, tai chi, or walking can help release stored tension and trauma from the body.

Create a Supportive Environment

Limit Environments that may cause reactivity:

• Identify and minimize exposure to environments, people, or media that may reactivate you. 

Seek Connection

Build Supportive Relationships:

• Surround yourself with people who understand your journey and respect your boundaries. Try to schedule Body oriented practices with  people who you trust and know who trust and love you

Consider Therapy:

• Work with a trauma-informed therapist or healer who can guide you in building habits aligned with your healing process and work on building a safe and comfortable place/space for your body to ground and balance.

Practice Patience and Flexibility

Embrace the Non-Linear Journey:

• Healing isn’t a straight line. Give yourself permission to adjust habits as needed, including your physical habits!.

Focus on Progress, Not Perfection:

• Celebrate efforts rather than outcomes.

Track Your Progress

Use a Journal or Tracker:

• Write down your body goals and reflect on your progress. This can help you identify patterns and celebrate growth.

Note Emotional Shifts:

• Pay attention to how new body and other habits impact your mood, energy, relationships and resilience.

Stay Curious

Experiment:

• Try different habits to discover what works best for you. Healing is a personal journey.

Learn About Survivorship:

• Educate yourself about the “mechanics” of survivorship and its effects to normalize your experiences and empower your choices.

• Explore SurviveTrauma.org to connect with the Global Alliance of Survivors and begin lifelong relationships with other survivors who are ready to support and intersect with your healing journey

Body-Based Healing

Somatic Practices:

• Trauma is often stored in the body; practices like yoga, Tai Chi, and breathwork help release it.

Mindfulness & Meditation:

• Grounding techniques and mindfulness exercises help bring safety to the present moment.

TRE (Tension & Trauma Releasing Exercises):

• Explore neurogenic tremors to discharge stored trauma in the nervous system. TRE sessions are designed to trigger the central nervous system's automated responses.

Body-Based Healing Through Creative Rituals

Ritualistic Art-Making:

• Create a ceremonial painting, sculpture, or craft that represents release and transformation. Engage in tactile processes like clay molding to connect with the body.

Sound & Music Therapy:

• Play or compose music that expresses the emotions of your memories. Experiment with different tones, vibrations, or improvisation to embody shifting perspectives.

Breath-Informed Creativity:

• Use breathwork or meditation before engaging in creative work to ground yourself and channel emotions safely.