“Trauma Tips” for Intention
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: Scent, Intention & Nervous System Regulation
I tried something new this year and learned how to make DIY candles. The scents were incredible—each one evoked a different mood and emotional state.
Buy or make your own candles and keep a variety of scents on hand to help support emotional regulation:
- Citrus to energize and lift your mood
- Lavender to calm your body and support sleep
- Sage for contemplation and grounding
- Jasmine to evoke playfulness and lightness
Light a candle with an intention. Notice the scent, breathe deeply, and allow your body to slowly relax.
Trauma Tip #2: Singing Bowls & Sound Healing
I recently attended a Singing Bowl Guided Imagery Meditation offered by my colleague Raely Thoennes at
Vancouver Wellness Studio.
She used Crystal Singing Bowls designed to complement each chakra. The experience was deeply relaxing—and I slept wonderfully afterward.
A Singing Bowl meditation can help regulate the nervous system. Singing bowls are commonly used in
sound healing or sound therapy, which is based on the idea that everything in the universe—including our bodies—exists in a state of vibration.
When paired with affirmations, mantras, chants, or guided meditation, crystal singing bowls can help induce a deeper state of relaxation.
Learn more about crystal singing bowls
.
Trauma Tip #3: Understanding Trauma Through the ACE Questionnaire
Have you heard of the ACE Questionnaire? It is a screening tool used to evaluate the long-term effects of adverse childhood experiences.
Sometimes we tell ourselves, “The past is in the past,” or “What happened to me doesn’t define me.” These perspectives can be helpful—but true healing often begins with honestly acknowledging our life experiences.
Research shows that higher ACE scores are associated with increased risk for both mental and physical health challenges. Information is empowering.
I specialize in
EMDR therapy and neurofeedback,
which can be effective in addressing trauma, PTSD, and adverse life experiences reflected in ACE scores.
Take the
ACE Questionnaire
and learn more about ACES at
CDC.gov.
Trauma Tip #4: Working with Nightmares
Nightmares and distressing dreams are common for individuals living with PTSD.
Learn about the Dream Completion Technique, a self-help approach created by EMDR therapist Dr. Justin Havens, designed to help transform nightmares into more peaceful sleep.
From PTSD Nightmares to Peaceful Sleep
Trauma Tip #5: Internal Family Systems (IFS)
Trauma therapy continues to evolve. As we deepen our understanding of both single-incident and complex trauma, we recognize the need for more integrative and nuanced treatment approaches.
Internal Family Systems (IFS) views the mind as a system of “parts,” each with its own emotions, beliefs, and roles. Some parts can become stuck in “trauma time,” holding intense feelings, body sensations, and beliefs related to past experiences.
These parts need to be seen, appreciated, and healed. I regularly use IFS and other parts-based approaches in my trauma work, and I have found them to be deeply effective.
Learn more at
selfleadership.org
or listen to the podcast episode:
“How Did You Create the Internal Family Systems Model and How Does It Work?”
with Dr. Richard Schwartz and Jonathan Van Ness.
Listen here.
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 is appropriate for you.
If trauma or chronic stress continues to affect your daily life, compassionate, trauma-informed therapy can help.
Learn more about EMDR and trauma therapy options.
Vancouver EMDR Therapy PLLC
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