10 Daily Habits to Heal from Trauma

Healing from trauma is a deeply personal journey—one that requires patience, persistence, and self-compassion. While trauma recovery looks different for everyone, research shows that consistent daily practices can play a vital role in supporting emotional healing, improving mental health, and building long-term resilience. Whether you're navigating complex PTSD, chronic stress, or the aftermath of a painful experience, developing a strong foundation can make a meaningful difference in your progress.

10 Ways to Rebuild Your Energy & Resilience:

1. Eat a Nutritious Breakfast
   People often skip breakfast—but doing so can negatively impact your mood, energy, and focus.
   📊 *Research shows breakfast eaters have better memory and lower stress levels compared to those who skip it.*¹

2. Prioritize Self-Care
   Give to yourself first—rest, reflect, and recharge—so you're equipped to give to others.
   🧠 *Chronic neglect of self-care is linked to increased burnout and decreased emotional regulation.*²

3. Move Your Body
   Whether it’s yoga, dancing, or a hike—regular movement helps release stress and improve mood. I love a good hike! Your physical posture can enhance your sense of resource and strength.
   💪 *Just 30 minutes of moderate exercise, 3–5 times a week, has been shown to reduce symptoms of anxiety and depression.*³

4. Practice Mindfulness
   Take moments throughout the day to reconnect with your body and surroundings to stay centered.
   🧘‍♀️ *Mindfulness has been shown to reduce cortisol levels and increase resilience to stress.*⁴

5. Seek Inspiration
   Whether it’s a book, video, music—or for me, the mountains and oceans—look for what uplifts your spirit.
   🎵 *Studies show inspirational content can enhance motivation and increase hope.*⁵

6. Use Positive Self-Talk
   Be your own advocate. Speak kindly to yourself and challenge negative thoughts.
   💬 *Replacing self-criticism with self-compassion is linked to lower anxiety and increased emotional well-being.*⁶

7. Set Practical Goals
   Establish reasonable expectations for what you can accomplish each day to avoid overwhelm.
   📝 *People who set small, achievable goals report higher self-efficacy and lower emotional distress.*⁷

8. Build a Support Network
   Find 2–3 people with whom you can share your journey. You don’t have to do it alone.
   🤝 *Strong social connections can reduce the impact of stress and increase lifespan.*⁸

9. Prioritize Quality Sleep
   Aim for 7–8 hours of sleep to support emotional and physical healing.
   🌙 *Sleep deprivation is linked to increased emotional reactivity and decreased ability to cope with stress.*⁹

10. Cultivate Gratitude
    Reflect on things you’re grateful for to foster a positive outlook and build resilience.
    🌼 *Practicing gratitude has been shown to improve mood, boost optimism, and even strengthen the immune system.*¹⁰.

Incorporating these practices into your daily routine optimizes your well-being, allowing you to show up more fully in your healing journey. By taking care of your foundational needs, you create the mental, emotional, and physical space to engage more deeply with your recovery, ultimately benefiting more from the healing process. 

For more information on healing from trauma go to https://www.resolvetorise.com/ or check out our YouTube channel @resolvetorise. 

Want to Learn More?

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Read more blogs like this one.

Watch videos about trauma and its impacts and treatments that work.

Sources:

1. Harvard Health Publishing, 2021

2. American Psychological Association, 2023

3. Mayo Clinic, 2022

4. National Institutes of Health, 2020

5. Journal of Positive Psychology, 2016

6. Neff, K. D., Self-Compassion Research

7. American Journal of Psychiatry, 2018

8. Harvard Study of Adult Development

9. Sleep Health Journal, 2021

10. Greater Good Science Center, UC Berkeley