Self-care strategies for becoming trauma-aware
Being trauma-aware starts with ourselves. With knowing how we are feeling, how to maintain our mental wellbeing, how to regulate (calm) ourselves when we are overwhelmed, and knowing when to take a break or ask for help.
When engaging in a trauma-informed approach this is even more important. If we are triggered or dysregulated (not calm), people around us are more likely to also feel triggered or dysregulated (not calm).
Checking-in
Checking-in can help us shake off automatic responses and see how we are feeling. Checking in with ourselves helps us become aware of our stress and trauma levels. Noticing small changes, like struggling to focus or feeling tense, can be a sign that we need a break or support. If we check-in before we start something it can help us know if we feel regulated (calm) and ready; if we need to regulate (calm ourselves) first; or if we don’t feel up to the task.
Check-in:
- Stop, breath, be present and curious
- Ask:
- What am I feeling?
- Where do I feel it in my body?
Self-reflection
Self-reflection helps us understand why we are feeling that way.
When reflecting on a situation or information, we use our thinking brain and emotional, which helps the information get stored in our long-term memories. For example, feeling tired because of a challenging meeting, feeling overwhelmed due to a lack of support, or feeling triggered due to confronting statistics.
Self-reflection:
- Think about:
- How you handled a situation
- What you thought and felt
- How your understanding of the world contributed to these.
- Ask:
- What challenged me?
- What would I like to learn more about?
- In what ways would this knowledge change my life and work?
- What would that look like?
Self-care
Self-care is important to maintain our mental wellbeing. Self-care doesn’t have to be big, in fact small and consistent habits are more effective at sustaining our wellbeing. Regular practices like journaling, walking, breathing, or taking regular breaks can help us manage stress. Self-care is best when we balance activities that help us to pause, to be active, to socially engage and to spark joy.
The Wellbeing Action Tool can help to remind us of the different ways we can look after ourselves.
Set healthy boundaries
Clear boundaries help us maintain our energy and wellbeing.
Boundaries help us recognise our limits and needs and respect the limits and needs of others. This means knowing what our abilities are, how capable we are feeling, what the requirements of the task are, the limits of our role and the resources available to us.
Having clear boundaries doesn’t mean we can’t adjust them. It means when our boundaries change, we communicate this clearly and kindly.
This helps prevent burnout and maintains our emotional wellbeing. It helps coworkers know what to expect. It helps service users stay safe as they are receiving appropriate and competent support.
Self-regulation
Self-regulation techniques help us to calm ourselves and remain in control when we are beginning to feel overwhelmed. This could look like taking deep breaths, humming, stomping, or focussing on our senses. There are many regulation practices out there.
