Coming to therapy is important but practicing new habits will help you progress faster and ensure that trauma healing is carried over into the rest of your life. We learn best when we are not stressed so incorporating daily practice will ensure that you will remember to utilize it when stressed.
Some ideas to use daily that do not take a lot of time:
Practice recognizing “glimmers”. We are used to recognizing triggers and stressors but we need to train our mind to recognize things that are at least a little ok. This could be like every morning and evening you recognize how comforting your bed feels, how you enjoy your hot coffee, or the feel of a refreshing shower. All things that you are already doing! Then you might expand it to enjoying your sensory experience throughout your day.
Practicing gratitude can also be as simple as saying 3-5 things daily you are truly grateful for. If you hate your job, don’t use that but other simple things like you are grateful for the income it is providing or the lessons you have learned. Gratitude has more impact if we can really feel it. Try to bring your senses into it much like glimmer recognition, when you feel the comfort of your bed, express gratitude for it daily.
Somatic approaches to responding to stress can also aid our mental health. When the weather is good, take advantage of a quick walk if you are physically able, or at least walk around indoors briefly or sit outside and move in a way that your body supports. If you are interested in yoga or Tai Chi, these practices can help you learn how to understand your body's reactions to stress. To understand why we need physical movement see: How To Release Trauma Stored In The Body
If you are ready to practice some releases you might try these. Give yourself permission to stop anything that doesn't feel supportive to you at this time:Vagus Nerve Exercises To Rewire Your Brain From Anxiety
Finally, don’t forget to support your body with a varied diet and restorative sleep. As always, if you need additional support please seek a therapist, medical advice, or other support.
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