Author: Africa Roberts-Bell, LMSW
Living with PTSD is a journey, not a destination. It’s a path marked by ups and downs,
challenges and triumphs. But one thing I’ve learned in my years of practice as a
therapist is this: healing is possible. And self-care isn’t just a luxury; it’s a vital part of
your recovery.
If you’re here reading this, it’s likely because you’ve been through something that shook
you to your core. Trauma doesn’t simply vanish, but with the right support and self-care
practices, it can lose its grip on your life. My goal is to help you build a foundation for
healing—a space where you can nurture yourself back to wholeness, even amid the
pain.
Let’s take this journey together. Below, I’ve outlined some self-care practices that can
make a world of difference when you’re living with PTSD.
1. Start with Compassionate Grounding
When you’re dealing with the aftermath of trauma, you can often feel disconnected from
the present moment, as though you're floating in a haze. Grounding techniques can
help you reconnect with the here and now, providing a sense of safety.
Try this:
Sit in a comfortable chair, feel your feet on the ground, and take a few deep breaths.
Focus on the sensations in your body—the way your feet feel, the texture of your
clothes, or the weight of your body in the chair. You can also try gently pressing your
hands against your legs or the armrests, paying attention to the pressure and feeling.
This simple act helps anchor you in the present moment.
2. The Power of Breathing: Finding Calm Amidst the Chaos
Breathing exercises are one of the most powerful tools you have for managing anxiety,
flashbacks, and emotional overwhelm. Slow, deep breaths can signal to your body that
it’s safe to relax.
Try this:
The 4-7-8 breathing technique is simple and effective:
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
Repeat this for a few minutes. It’s amazing how this simple technique can help calm
your nervous system.
3. Create a Safe Space: Your Sanctuary of Healing
Physical space can be an important part of your emotional healing. Whether it’s a cozy
corner in your home, a park bench, or a warm bath, having a designated “safe space”
where you feel comforted can be a powerful self-care practice.
How to build your space:
- Surround yourself with calming colors, soft textures, and comforting scents (lavender
or eucalyptus oils are wonderful for relaxation).
- Keep comforting objects nearby—like a soft blanket, your favorite book, or a journal.
- Keep this space free from distractions so it becomes a peaceful haven for your body
and mind to relax and restore.
4. Journaling for Emotional Release
Sometimes, the emotions we carry are too heavy to express with words alone. Writing
can provide an outlet for those pent-up feelings. If you're struggling with PTSD,
journaling can help you process overwhelming emotions in a way that feels
manageable.
Try this:
Write freely about your feelings, even if the words don’t make sense at first. Let yourself
release any pent-up anxiety or pain. You don’t have to worry about grammar or
spelling—just allow the words to flow. Over time, journaling will help you process your
emotions and give you insight into your healing journey.
5. Nurture Your Body: Physical Care as Emotional Care
Taking care of your body is an act of self-love and self-compassion. Trauma can often
manifest physically in tension, headaches, fatigue, or stomach issues. Taking time to
care for your body is vital for your overall well-being.
Simple physical care practices:
- Gentle movement: Try yoga, walking, or stretching to release stored tension.
- Hydration and nutrition: Drink plenty of water and nourish your body with whole,
nourishing foods that support your energy levels and mood.
- Rest and sleep: PTSD can disrupt your sleep patterns, so create a calming bedtime
routine to promote rest. Try a warm bath, light stretching, or listening to soft music
before bed.
6. Therapy: Professional Help on Your Healing Journey
As a therapist, I can’t emphasize enough the importance of seeking professional help
when dealing with PTSD. Therapy provides a safe space to explore your trauma and its
effects. You don’t have to face this alone.
Therapeutic options to consider:
- Cognitive Behavioral Therapy (CBT): This therapy helps you identify negative thought
patterns and replace them with healthier, more balanced ones.
-Eye Movement Desensitization and Reprocessing (EMDR): This technique helps
process traumatic memories and reduces the emotional charge tied to those memories.
- Somatic Therapy: Focuses on the body’s physical responses to trauma and uses
movement, touch, and awareness to help release stored trauma.
7. Cultivate Support: Lean on Your Safe Circle
Healing doesn’t happen in isolation. Building a support network of friends, family, or
support groups can provide you with a sense of connection and understanding. You
don’t have to share everything if you’re not ready, but just knowing someone is there
can be incredibly healing.
Ways to connect with others:
- Join a support group, either in person or online, for people experiencing PTSD.
- Reach out to a trusted friend or family member when you need to talk.
- Be open to letting others help you—sometimes, asking for help is the most
courageous thing you can do.
8. Embrace Patience: Healing Takes Time
Above all, remember that healing is not linear. There will be days when you feel
empowered and others when you feel overwhelmed. And that’s okay. Progress may not
always look like you expect, but every step, no matter how small, is part of the process.
Practice self-compassion:
Be gentle with yourself. Don’t rush your healing. Celebrate each step forward, even if it
feels small. Healing doesn’t happen on a set timeline—it unfolds in its own way, and
that’s completely okay.
You Are Not Alone
Living with PTSD is a daily challenge, but it’s important to remember that healing is
possible. By committing to self-care, reaching out for support, and embracing your
journey with patience and compassion, you can begin to reclaim your sense of
wholeness and peace.
I’m here for you. Healing matters and taking small steps toward caring for yourself is a
powerful act of resilience. Keep going—you are worth the effort.
If you need support or guidance on your journey, I’m here to help. Reach out for therapy,
resources, or simply to talk. You deserve to heal, and together, we can navigate the
path toward recovery.
With love and compassion,
Africa Roberts Bell, Lead Therapist at Crossroads to Pathways Counseling
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