Train Your Brain: Tools for Trauma Recovery

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                                                                                                                                                                                           Recovering from trauma can be a challenging journey, but with the right skills and support, healing is possible. In this article, we will explore specific skills that can help individuals who have experienced trauma to build resilience and regain control over their lives.

Skill 1: Self-Care and Mindfulness

Self-care is a crucial aspect of trauma recovery. Engaging in activities that promote physical, mental, and emotional well-being can help restore a sense of balance. Practices like mindfulness meditation, deep breathing exercises, and engaging in hobbies that bring joy and relaxation can contribute to emotional regulation and reduce stress.

Skill 2: Healthy Boundaries and Assertiveness

Establishing and maintaining healthy boundaries is essential in the healing process. Learning to assertively communicate your needs, set limits, and say “no” when necessary empowers you to prioritize your well-being. Boundaries help create a safe environment and protect against retraumatization.

Skill 3: Emotional Regulation Techniques

Trauma can lead to intense emotional reactions. Learning effective techniques to regulate emotions can be transformative. Strategies such as grounding exercises, journaling, expressive arts therapy, and seeking support from a therapist can help process and manage overwhelming emotions.

Skill 4: Cognitive Restructuring

Trauma often distorts our thinking patterns and beliefs. Cognitive restructuring involves challenging and reframing negative thoughts and replacing them with more positive and adaptive ones. Working with a therapist skilled in cognitive-behavioral therapy (CBT) can be highly beneficial in this process.

Skill 5: Building a Supportive Network

Creating a strong support network is crucial for healing. Surrounding yourself with understanding and empathetic individuals who provide emotional support can alleviate feelings of isolation and provide validation. Participating in support groups or seeking therapy can help connect with others who have similar experiences.

Skill 6: Stress Management and Relaxation Techniques

Trauma can lead to heightened stress levels. Learning effective stress management techniques such as progressive muscle relaxation, guided imagery, and practicing self-compassion can help reduce anxiety and promote overall well-being.


Recovering from trauma requires patience, self-compassion, and the cultivation of specific skills. By focusing on self-care, setting healthy boundaries, regulating emotions, restructuring negative thoughts, building a supportive network, and practicing stress management techniques, individuals can navigate their healing journey with resilience and empowerment. Remember, seeking professional support from a trauma-informed therapist is essential in this process, as they can provide guidance tailored to your specific needs.

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