Strategies for Self-Care
No matter the type of trauma people experience, its effects on the brain and body can profoundly impact their lives. Van der Kolk (2014) discovered that trauma is not only a past event, but “the imprint left by that experience on mind, brain, and body” which “has ongoing consequences for how the human organism manages to survive in the present.” Trauma is complex and systemic, impacting personal lives, relationships, careers, and interactions with the world (Rousseau, 2024). It can alter life paths, impair personal abilities, and cause physical and neurological damage that may or may not be repairable, with effects extending to hospitals, courts, and the criminal justice system (Rousseau, 2024).
Practicing self-care becomes essential when navigating the aftermath of trauma. Regular engagement in self-care strategies can strengthen resilience through social support and promote posttraumatic growth. Rousseau (2024) notes that self-care can provide a sense of control, allow individuals to pursue meaningful goals, and encourage healthy lifestyle choices. When developing a self-care practice, it is important to “be present and to engage in activities that nourish your mind, body, and soul” (Rousseau, 2024).
Self-care activities can be personalized to fit individual preferences, needs, or lifestyles. Examples of ideas for self-care include:
- Develop mindfulness practices such as meditation
- Do yoga
- Exercise
- Take a few deep breaths
- Prepare a nice meal
- Spend time with a good friend
- Read a good book
- Spend quality time with your family
- Get outside and spend time in nature
- Go on a hike
- Go see the ocean
- Take a relaxing bath
- Take a walk
- Meditate
- Start a gratitude journal or list
- Get a massage
- Get outside and get some sun
- Spend time with a pet
- Journal (Rousseau, 2024)
Creating a playlist with your favorite songs can help create a calm space for relaxation. Watching comfort TV shows or movies can also help with self-care by giving your mind a break. Additionally, taking a break from social media and technology can reduce distractions, allow individuals to reconnect with themselves, and minimize constant exposure to negative content, news, comparisons, and bullying. Drawing, painting, sculpting, or other creative outlets can allow individuals to process and explore their emotions and thoughts and express their feelings that may be difficult to verbalize.
Another important aspect of self-care is separating work life from home life. This can be easier said than done, especially in jobs involving high stress and critical incident exposure, such as those in the criminal justice field. After finishing work, individuals can take 10 minutes to sit in their car, reflect on their day, and engage in deep breathing. This brief pause can create an opportunity to shift their mindset, prevent work-related issues and stress from coming home with them, and process the events of their day.
Barriers to self-care often derive from misconceptions and personal challenges related to implementing it. One common barrier is the stigma surrounding self-care, with many viewing it as selfish and lazy (Connected Health and Wellbeing, n.d.). Social media trends have also commercialized self-care, leading many to believe it is expensive.
Another barrier is a lack of knowledge or awareness about how to start a self-care routine or create an effective self-care plan. Time constraints can make it difficult for individuals to find time for themselves, especially when managing busy work schedules, family responsibilities, and numerous commitments (Connected Health and Wellbeing, n.d.). Additionally, guilt may prevent people from engaging in self-care, as they may feel guilty about prioritizing their well-being when others rely on them.
Despite barriers to self-care, it is essential to prioritize it by engaging in activities that address all areas of wellness such as emotional, financial, social, spiritual, occupational, physical, intellectual, and environmental (Rousseau, 2024). Integrating self-care activities into daily routines can empower individuals by building resilience, encouraging self-compassion, and creating a sense of control. Self-care does not have to be costly, as it often includes simple, accessible, and low-cost practices such as mindfulness, exercise, deep breathing, spending time in nature, connecting with family or friends, or journaling. By taking the time to engage in self-care, individuals can better care for themselves and show up more fully for others.
References
Connected Health and Wellbeing. (n.d.). Understanding why we neglect self-care. https://www.connectedhealthandwellbeing.com/understanding-why-we-neglect-self-care/
Griner, T. (n.d.). Self-care and wellness: The important difference that may affect your mental health. https://anxietyandbehaviornj.com/self-care-and-wellness-the-important-difference-that-may-affect-your-mental-health/
Rousseau, D. (2024). Module 1: Introduction to trauma [Lecture Notes]. Blackboard. BU MET.
Rousseau, D. (2024, December 3). Vicarious trauma and self-care [Lecture recording]. Blackboard. BU MET.
Van der Kolk, B. (2015). The body keeps the score: Brain, mind, and body in the healing of trauma. Penguin Books.
One comment
This post offers very informative and helpful strategies for how to practice self-care. For people who have been through traumatic experiences, it is important to keep the mind busy by finding hobbies or activities that will help the mind be calm. Some of these ideas include things like journaling, taking a relaxing bath, exercising, and reading a good book. Finding ways to become independent and spend time with one’s mind and body is very important while also having a good support system like friends and family to spend time with.