“Trauma Tips” for Self Love and Relationships

This is a list of monthly Trauma Recovery Tips from a trauma specialist, created to help reduce the effects of trauma and chronic stress so you can live from a place of healing, hope, and happiness.

Healing from trauma looks different for each person. As a trauma-focused therapist, I do not recommend strategies I haven’t personally tried or regularly use. What I share here reflects years of experience, research, client feedback, and insights from other professionals—combining both cutting-edge and time-tested approaches to healing emotional wounds and managing persistent stress.

Trauma Recovery Tips

Trauma Tip #1: Relationships & Emotional Connection

Healthy relationships are critical for good mental health. One helpful resource for couples is The 5 Love Languages by Gary Chapman, which explores how people give and receive love differently.

This framework can help couples develop shared language around emotional needs and improve communication.

Try this activity:

• Read the book and identify your primary love language.
• Share your love language with your partner.
• Make a game of guessing each other’s love language.
• Practice expressing care in ways that align with your partner’s needs.
• Notice how your partner responds when you meet them in their love language.

The 5 Love Languages: The Secret to Love That Lasts

Trauma Tip #2: The Vagus Nerve & Emotional Regulation

Have you heard of the vagus nerve? The vagus nerve acts like an information highway between the brain and body, constantly communicating how the body is feeling.

Sometimes we need to slow down and listen more carefully to what our bodies are telling us. Understanding the vagus nerve can support trauma-informed approaches to emotional regulation and mental health.

Watch this short video on emotions and the vagus nerve:

Emotions and the Vagus Nerve

This video explores how:

• Mindfulness can help regulate emotions
• The vagus nerve influences emotional states
• Chronic stress affects long-term health

Trauma Tip #3: Adaptogens for Stress Support

Adaptogens are herbs that help the body adapt to stress by restoring biological balance and resilience. They are sometimes referred to as “metabolic regulators” because they support the body’s response to environmental stressors.

I aim to include adaptogenic herbs regularly—through food or supplements—to help reduce the cumulative stress load of daily life.

Fruity Turmeric Adaptogen Smoothie
From The Good Mood Kitchen

Ingredients:

• ½ cup frozen pineapple or mango
• 1 fresh banana
• 1 cup hemp or coconut milk
• 1 tablespoon coconut oil
• ½ teaspoon fresh turmeric
• ½ teaspoon cinnamon
• ½ teaspoon fresh ginger
• ¼ teaspoon ground black pepper
• 1 teaspoon chia seeds
• 1 teaspoon green tea powder (optional)
• ¼ cup goat yogurt (optional)
• 1 teaspoon raw honey or 10 drops liquid stevia (optional)

Directions: Add ingredients to a blender in the following order: frozen fruit, banana, milk, oil, spices, then remaining ingredients. Blend until smooth.

Trauma Tip #4: The Spiral Technique

The Spiral Technique is a guided visualization used for stress management and working with trauma held in the body. It helps transform stored trauma energy that can remain stuck in the nervous system.

Listen to the Spiral Technique audio

This visualization is quick, easy to use, and often well-liked by children and teens.

About These Trauma Recovery Tips

This information is provided by Lemecia Lindsey, LICSW, who has dedicated her private counseling practice to helping clients heal from trauma. She specializes in EMDR therapy, neurofeedback, and integrative mental health care.

These tips are not a substitute for medical care. Please consult with a qualified healthcare provider to determine what approaches are appropriate for you.