Mind by Design



5 Trauma-Informed Practices
you Can Do At Home

Leave Your Info

We’ll reply within 24 hours
Updated New Client Request

Trauma-informed practices can  can be beneficial tools for self-healing and personal growth. If you have experienced trauma and are looking for ways apply trauma-informed therapy practices into your own well-being, these 5 skills are easy to try and  can be modified to your needs!

Here, we’ll  review five trauma-informed practices  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: Trauma-Informed Practices in Mindful Reflection

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.

man struggling with trauma needing online therapy from a trauma-informed practice in new jersey

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 In Trauma-Informed Practices

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.


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.

FAQ's about
trauma-informed therapy in new jersey

How do I get started as a new client?

New Clients can reach out to us directly via call, text or email here:




Or, you can complete a new client form and we’ll reach out to you within 24 hours here:

new client contact form request contact

What is your cancellation policy?

We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.

Does my insurance cover my visits?

We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.

Our Insurance Page shares a small blurb about Why We Left Insurance Panels

Do you offer traditional talk therapy?

of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information

Is Online Therapy As Effective As In-Person Therapy?

Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that teletherapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether teletherapy is working for you.

Can I Change Therapists If I'm Not Happy?

Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.

How Do I Know If Therapy Is Helping?

You should feel like you’re making progress. Signs it’s working include:

Feeling comfortable talking to your therapist
Your therapist respects boundaries
You’re moving towards your goals
You feel listened to
You’re doing better in life
Your self-esteem is getting better

Is Online Therapy Easy to Use for Non-Tech-Savvy People?

Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection

What Questions Should I Ask My New Therapist?

Feel free to ask anything. Some good questions are:

  • How often will we meet?
  • What do you specialize in?
  • What experience do you have with my issue?
  • What outcomes can I expect?
  • How will I know I’m progressing?
  • How long do you usually work with clients?
  • How will we set my treatment goals?

How Should I Prepare for My First Session?

Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share. 

What is the difference between associate therapists & fully licensed therapists?

Our Qualifications:

Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.

To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.


  • LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
  • LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.

What Geographic Areas Are Served?

Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.

Is Virtual Counseling Suitable for Everyone?

Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.

What Equipment is Needed for Online Therapy?

To join a session, log in using the credentials we provide. No downloads are needed. Our platform, compatible with both individual and group sessions, requires:
A computer or mobile device with a webcam and internet access.
We’ll help you test your setup before your first appointment to ensure a reliable connection. iOS users should use the Safari browser for mobile and tablet sessions.

What Questions Will Therapists Ask Me?

It depends on your goals. Expect questions about your thoughts, feelings, relationships, work, school, and health. They’ll ask to understand your therapy goals.

How Do You Keep Client Information Secure?

Security and Confidentiality of Sessions:
Your privacy is crucial to us. We use TherapyNotes, a HIPAA-compliant platform, ensuring secure and confidential teletherapy sessions. This platform’s security features include encrypted video connections, secure data transfers, and encrypted databases, ensuring your information is safe at all times.

What is VRT used for?

we use VRT to support Exposure Therapy, a long standing traditional therapy modality to treat phobias, anxiety and stress. we send a headset directly to your home so you can access VRT from anywhere.

VRT not only helps with exposure therapy for phobias, but is great for ADHD, mindfulness, PTSD and social anxiety.