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5 Trauma-Informed Therapy Exercises You Can Do At Home

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Trauma-informed therapy exercises can be beneficial tools for self-healing and personal growth. If you have experienced trauma and are looking for ways to support your own well-being from the comfort of your home, this article presents five trauma-informed therapy exercises that you can practice. These exercises are designed to promote self-awareness, healing, and resilience.

1. Trauma-Informed Grounding Techniques

Grounding techniques are effective for managing anxiety, stress, and dissociation, which are common experiences for trauma survivors. One simple grounding exercise is the “5-4-3-2-1” technique. Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. By engaging your senses, you can bring yourself back to the present moment and create a sense of safety and stability.

2. Journaling Through Post-Trauma Stress

Journaling is a powerful tool for self-reflection and processing emotions related to trauma. Set aside regular time for journaling and allow yourself to freely express your thoughts and feelings. Write without judgment or censorship. You can explore your experiences, triggers, and any insights or progress you have made. Journaling provides a safe space to release emotions and gain clarity on your journey of healing.

3. Trauma-Informed Progressive Muscle Relaxation

Progressive muscle relaxation is a technique that involves systematically tensing and relaxing different muscle groups in your body. Start from your toes and work your way up to your head, focusing on one muscle group at a time. By intentionally tensing and releasing the tension, you can promote physical and mental relaxation, reduce muscle tension, and alleviate stress and anxiety associated with trauma.

4. Visualization and Trauma-Informed self-talk

Visualization and self-talk can help reframe negative thought patterns and enhance self-esteem and self-belief. Find a quiet space, close your eyes, and imagine a safe and comforting place or situation. Engage all your senses in this visualization, imagining the sights, sounds, smells, and sensations. Additionally, reframe self-talk, or write out self-talk statements that resonate with you, such as “I am strong” or “I am deserving of love and healing.” Repeat these statements regularly to reinforce positive self-perception.

5. Self-Compassion and Self-Care

Practicing self-compassion and self-care is crucial for trauma survivors when working towards healing through a trauma-informed lens. Engage in activities that bring you joy and comfort. This could include taking walks in nature, practicing mindfulness or meditation, engaging in creative outlets like art or music, or simply spending time with loved ones. Remember to prioritize self-care and be gentle with yourself throughout the healing process. Treat yourself with the kindness and understanding you would offer to a dear friend.

self love for summer mental health


These trauma-informed therapy exercises can be valuable tools for supporting your healing journey at home. Grounding techniques, journaling, progressive muscle relaxation, visualization with self-talk, and self-compassion practices can contribute to your overall well-being and resilience. Remember that healing from trauma takes time, and it’s essential to seek professional support if needed. By incorporating these exercises into your routine, you are taking important steps towards self-care, empowerment, and growth.

Rebecca Sidoti, LCSW

Rebecca Sidoti, LCSW

Rebecca is the founder of Mind by Design Counseling. She is an expert in the treatment of anxiety disorders, and has a knack for working with high-intensity, driven individuals who are seeking the ever-elusive balance of professional and personal wellness.