“Trauma Recovery Tips” for Intention

This collection explores meditation, dry skin brushing for dissociation, Epsom salt baths, trauma recovery reading, and breathing techniques to help regulate the nervous system.

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

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 clinical 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: Passage Meditation

Passage meditation is a simple, practical form of meditation that can be especially supportive for trauma recovery and resilience. In this practice, you focus on the words of an inspirational passage from a wisdom tradition—religious or non-religious—using slow, sustained attention.

This method was developed by Eknath Easwaran. To begin, choose a passage that feels positive, practical, and uplifting, and commit it to memory.

Basic steps for passage meditation:

• Sit comfortably in a chair or on a cushion on the floor
• Sit upright and gently close your eyes
• Repeat the memorized passage slowly and silently in your mind
• When distractions arise, gently return your focus to the words
• When you reach the end, return to the beginning or start a new passage
• Practice for about 30 minutes each morning

One example passage is by Thich Nhat Hanh: “Smile, breathe, and go slowly.”

Trauma Tip #2: Dry Skin Brushing for Dissociation

Dry skin brushing can be helpful for individuals who experience dissociation, a common protective response associated with PTSD, sexual trauma, and attachment trauma. This practice helps increase awareness of body sensations and can feel both grounding and energizing.

Use a natural bristle brush and begin at the feet or ankles, moving upward with long, fluid strokes on the limbs and gentle circular motions on the torso and back. Always brush toward the heart. Use lighter pressure on sensitive areas such as the abdomen, chest, and neck. This can be done daily before showering or as needed when dissociation arises.

In addition to grounding, dry brushing may support circulation and lymphatic flow.

Trauma Tip #3: Epsom Salt Baths or Foot Baths

Epsom salt baths or foot baths can help calm the body and reduce anxiety. Epsom salts contain magnesium, which supports muscle and nerve function, reduces inflammation, and improves circulation.

When absorbed through the skin, magnesium may support serotonin production, which plays a role in mood regulation and relaxation. You can personalize this practice by adding essential oils, taking slow breaths, and allowing time to rest and unwind.

Trauma Tip #4: Healing Through Reading

Recommended book: Rhythms of Recovery by Leslie Korn. This resource explores integrative and body-based approaches to trauma healing.

Trauma Tip #5: Pranayama Breathing

Pranayama breathing practices use intentional breathing patterns to influence the autonomic nervous system. These exercises can support regulation, balance brain hemispheric activity, and positively impact mood and emotional states.

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.