Trauma: Self-Therapy. Troubling time for all, globally. February 2026

 

Self-Therapy

Note:

• If you feel you are in a crisis or at risk of self-harm or HURTING OTHERS, please contact the 988 Suicide & Crisis Lifeline by calling or texting 988. 
• Youths.  VIBE CHECKUP app for our youths.  https://vibecheckup.org/
• Would you like more specific instructions on Trauma Release Exercises (TRE) or a template for trauma-informed journaling?
• This is for informational purposes only. For medical advice or diagnosis, consult a professional. AI responses may include mistakes. Learn more

 

Self-therapy for trauma focuses on regulating your nervous system, processing difficult emotions, and regaining a sense of safety. While these techniques can be powerful, they are often most effective as a supplement to professional support, especially for severe or complex trauma.    1. Immediate Grounding & Regulation When you feel overwhelmed, "flashbacks," or intense anxiety, use these tools to return to the present:  5-4-3-2-1 Technique: Name 5 things you see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4 to signal "safety" to your brain. Self-Soothing Touch: Placing a hand over your heart or wrapping your arms around yourself can lower cortisol levels. Temperature Shift: Splash cold water on your face or hold an ice cube to "reset" your nervous system.  2. Somatic (Body-Based) Practices Trauma is often "stored" in the body as physical tension. These methods focus on releasing that energy:  Trauma Release Exercises (TRE): A series of gentle stretches (like ankle and wall sits) designed to induce natural muscle tremors that discharge pent-up stress. Vocal Toning: Making low "mmmm" sounds can create vibrations that soothe the vagus nerve and open you up to social connection. Bilateral Stimulation: Techniques like alternatingly tapping your knees (used in self-administered EMDR) can help reprocess traumatic memories.    Listen to Soothing Music “Why should we write? We write because it is human nature to write. Writing claims our world It makes it directly and specifically our own. We should write because human are spiritual beings and writing is a powerful form of prayer and meditation, connecting us to our own insights and to a higher and deeper level of inner guidance as well.” – Julia Cameron, The Artists Way Expressive Arts: Use drawing, music, or dance to release emotions that are difficult to put into words.     Hand Dancing, Stepping, enjoy.         3. Reflective & Creative Processing Trauma-Informed Journaling: Write about your experience to create a coherent narrative, which helps your brain "file" the memory as a past event rather than a present threat. The RAIN Approach: Recognize the feeling, Allow it to be there, Investigate where it comes from, and practice Non-identification (remembering the memory isn't who you are). Expressive Arts: Use drawing, music, or dance to release emotions that are difficult to put into words.    4. "Boring" Self-Care & Boundaries Consistency builds a foundation of safety that makes deep healing possible:  Predictable Routines: Re-establish simple daily habits to reduce the sense of chaos. Sleep Hygiene: Maintain a consistent sleep schedule to help your brain process emotional distress. Setting Boundaries: Learn to say "no" to requests that drain you or people who trigger you. This restores your sense of agency and control.  Digital Resources PTSD Coach Mobile App: A free app from the VA that offers symptom tracking and 17 different coping tools. Mindfulness Coach: Guidance for beginners to build a daily practice.