Self-care is an important part of healing after trauma. Here in the foothills and mountains of Western North Carolina, we need an extra dose of self-care after surviving Hurricane Helene. We were all affected negatively in some way by the storm. We experienced some types of loss, whether it was the temporary loss of power, water, cell and internet service, or the permanent loss of people, homes, and possessions. We have been through a significant event which made us feel deeply (shock/fear, anger/rage, sadness/sorrow, hurt/pain) and left us devastated. The hurricane may have even disrupted your ability to cope with stress and left you feeling helpless and hopeless.
Below we offer a few self-care tips to promote recovery and wellness. They have the potential to provide you with a sense of control and build your resilience, as well as empower you to reconnect with your self-worth. Self-care is essential to our long-term recovery from trauma.
ESTABLISH ROUTINES
Restoring your routine and having a set schedule helps you to manage your responsibilities so that things do not become too overwhelming and grounds you to the familiar. Being consistent with routines can give you a sense of order and control and reduce anxiety.
Go to bed, wake up, and eat at the same time each day
Return to your regular wake and bedtime routines
Eat healthy food and drink plenty of water
Connect with family and friends you trust regularly
Exercise (Walk, run, go to the gym)
Take time to grieve
Rest to contribute to your recovery
Set aside time for hobbies and mindfulness exercises
PRACTICE MINDFULNESS AND NERVOUS SYSTEM REGULATING ACTIVITIES
Trauma refers to an emotional response that is experienced after a traumatic event such as Hurricane Helene. Memories, stress, and emotions are stored in our bodies; therefore, it is important to ground, anchor, and self-regulate to regulate our nervous system and feel safer in our bodies.
Observe objects, colors, shapes in the space around you.
Listen to the sounds around you or music
Focus on your breathing as you follow each breath in and out
As you walk, pay attention to each step
Engage in mindful meditation
Picture yourself somewhere safe, warm, and peaceful
Sing a song while paying attention to changes in your mood or focus
Stimulate the vagus nerve by humming while noticing the sensations in your head and throat
Place your feet on the floor, ground your feet to the floor and lightly shake your body letting it sink deeper into each body part
Rock in a rocking chair or swing in a swing
JOURNAL YOUR THOUGHTS AND FEELINGS
Journaling your thoughts and feelings can be a powerful tool for survivors of trauma. Writing down your experiences provides you with a way to confront your memories and process complex emotions that might otherwise be suppressed.
Start small from where you are with your thoughts and feelings in the moment about the trauma. It is a tool for emotional release and self-reflection.
Don’t rush. Alot 20-30 minutes and consider carefully what is on your mind and in your heart. There is no right way to journal.
CONNECT WITH NATURE
Connecting with nature can help with emotional recovery. A simple walk in the park or a hike in the mountains can be grounding and promote a sense of calm. It often encourages physical activity which causes the release of endorphins which improves mood. It is also an opportunity to practice mindfulness as you use your senses while in nature.
Take a walk in the park or hike in the mountains
Sit by a stream and listen to the water
Pay attention to the colors of the leaves, plants, and wildlife
Listen to the birds and other sounds heard in nature
Use your sense of touch and pay attention to the textures of the plants
Plant a garden or tend to your plants
Focus on the smell of the soil and the air around you
Take photographs, paint, or draw nature to express your emotions
Spend time with and pet your fur babies
CONNECT WITH THOSE YOU TRUST IN YOUR SUPPORT SYSTEM
Connecting with others provides us with a sense of comfort and familiarity and promotes healing. Experiencing trauma can cause us to feel isolated and alone. Connecting with others promotes a feeling of belonging and enhances our overall, social, and emotional well-being.
Connect with family members and friends
Ask for help if needed
Plan and/or attend social events (church, school, etc.)
Talk with a mental health professional
Join a support group
Volunteer in the community
BE COMPASSIONATE TO YOURSELF AND OTHERS
Compassion is a strong feeling of sympathy and sadness for someone who is suffering with a desire to soothe and support. And whether you have and show compassion to others or yourself it is a necessary part of your healing journey after trauma and an important part of your self-care routine to promote resilience. There are many ways to show compassion, and it starts with us.
Acknowledge yours and others’ emotions and accept they may change often
Give yourself and others grace, it is normal to feal shocked, afraid, sad, angry, and hurt.
Soothe yourself with things you like to look at, smell, touch, listen to, and taste
Be kind to yourself and others, offer supportive, encouraging, caring statements
Be flexible, change is going to happen
Refrain from spending so much time watching the news and on social media and encourage others to do the same
Rest when you are tired and encourage others to do the same.
Regardless of whether the trauma you are reacting to is related to Helene or something else, or the degree of your losses, we hope some of these practices can help you regain your footing.
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