“Trauma Tips” for Motivation
This month’s trauma recovery tips explore breathing practices, relationships, circadian rhythm balance, vitamin deficiencies, and calming herbal teas.
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 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: Breathe
Breathing patterns are often disrupted when we are in survival mode. Many people experience shallow breathing when under chronic stress or trauma.
Breathwork can help regulate the nervous system by shifting attention away from distressing thoughts and images and toward a neutral anchor—your breath. Think of this as putting your engine into neutral rather than keeping your foot on the gas.
Try this simple breathing exercise:
- Bring your attention to your breath whenever possible.
- Allow your breathing to become slower, deeper, quieter, and more regular.
- Let your belly gently expand as you inhale.
- To deepen the breath, practice exhaling a bit more air at the end of each breath.
Trauma Tip #2: Relationships and Healing
Relationships are often affected by trauma and chronic stress. At the same time, safe and supportive relationships are essential for helping the nervous system calm and regulate.
Strengthening emotional bonds can restore a sense of safety and connection. A helpful resource for couples is Emotionally Focused Therapy (EFT), developed by Sue Johnson.
Recommended reading:
Hold Me Tight: Seven Conversations for a Lifetime of Love
To learn more about EFT, visit ICEEFT.
Trauma Tip #3: Balance Your Circadian Rhythm
The circadian rhythm is the body’s natural 24-hour sleep–wake cycle. Trauma and chronic stress can disrupt this rhythm, leading to sleep difficulties and worsened mental health.
Here are supportive ways to help regulate circadian rhythm:
- Herbal medicine such as valerian, hops, and passionflower (GABA support) — consult a naturopathic doctor for guidance
- Exercise earlier in the day, ideally before 3:00 p.m.
- Take a magnesium sulfate (Epsom salt) bath
- Neurofeedback therapy
- Align sleep with daylight: wake with the sun and aim for sleep between 10:00 p.m. and midnight for optimal restoration
Reference: Dr. Leslie Korn, PhD
Trauma Tip #4: Address Vitamin Deficiencies
Vitamin deficiencies can worsen mental health symptoms. While food provides many essential nutrients, stress, trauma, and gut health issues can interfere with proper absorption.
Nutritional therapy may help:
- Reduce inflammation and oxidative stress
- Support stress response regulation
- Enhance mitochondrial and gut functioning
- Improve circadian rhythm balance
- Support neurotransmitter and brain function
- Address epigenetic influences on gene expression
Reference: Dr. Leslie Korn, PhD
*Work with a naturopathic doctor or qualified provider to determine which supplements are appropriate for you.
Trauma Tip #5: Drink Calming Herbal Tea
Herbal teas are a gentle, natural way to calm the body and mind. Teas containing adaptogens such as licorice, rhodiola, ginseng, kava root, passionflower, holy basil, and ashwagandha may support stress management, anxiety, and PTSD symptoms.
Some current favorites include Get Relaxed Tea by The Republic of Tea, Cup of Calm by Traditional Medicinals, and Organic India Tulsi Herbal Tea.
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.
Support for Trauma Recovery
If trauma or chronic stress continues to affect your daily life, therapy can provide individualized support beyond self-guided strategies.
Vancouver EMDR Therapy PLLC
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