11 Best Trauma Therapy Activities to Help You Reclaim Your Life
Takeaway: Recovering from trauma can be a difficult and painful process, but it is possible. Here are a few of our favorite trauma therapy activities for adults that can support you along your mental health journey. Plus, we include additional resources that can help when self-care strategies aren’t enough.
Embarking on the path to trauma recovery and improved mental health is a courageous step towards reclaiming your sense of self and well-being. It's a journey that, though challenging, is entirely possible and immensely transformative.
In this post, we'll explore a curated selection of trauma therapy activities and coping skills tailored for adults, each designed to support you on this important journey. From grounding exercises to creative outlets, these activities serve as powerful tools to aid in your healing process. We'll provide additional resources for those moments when self-care strategies may need an extra boost. Your healing journey is uniquely yours, and we're here to provide guidance and support every step of the way.
Understanding trauma
Trauma is a complex and deeply personal experience, often leading individuals to ponder what truly constitutes it. It's crucial to acknowledge that trauma can take on various shapes and sizes, and its impact is uniquely felt by each person. While it may differ from one individual to another, there are shared experiences widely recognized as traumatic. This understanding helps us differentiate between what's commonly referred to as 'Little T Trauma' and 'Big T Trauma'.
Big T Trauma
Big T Trauma is associated with specific traumatic events, often singular, that are overtly distressing and potentially life-threatening. These events can encompass situations like natural disasters, serious accidents, physical assaults, witnessing violence, or combat experiences. They are typically characterized by their immediate and overwhelming impact on an individual's sense of safety and well-being and can result in PTSD symptoms.
Little T Trauma
Little T Trauma encompasses subtle yet impactful stressors that may not appear as overtly distressing. These can include ongoing emotional neglect, subtle acts of discrimination, microaggressions, or chronic relationship difficulties. While they might not leave immediate visible scars, their accumulative effect can have profound and lasting implications on an individual's mental and emotional well-being.
For instance, a car accident resulting in severe injuries or the sudden loss of a loved one in a tragic event are clear examples of Big T Trauma. Conversely, growing up in a household with consistent emotional neglect or being subjected to long-term subtle forms of discrimination are instances of Little T Trauma. Both types of trauma can lead to profound emotional distress and mental health issues and may necessitate therapeutic support and intervention.
It's important to remember that the impact of trauma is subjective, and what constitutes a traumatic experience for one person may not have the same effect on another. Recognizing and validating one's own traumatic experiences is an essential step towards understanding and healing from trauma, regardless of its form. If you or someone you know has experienced any form of trauma, seeking professional support from a trained therapist can be a crucial step towards healing and recovery.
Symptoms of post-traumatic stress disorder
Trauma can leave profound and lasting mental health impacts on individuals, affecting them in ways that are unique to their experiences. For some, it can lead to developing PTSD (Post-Traumatic Stress Disorder) following a single significant traumatic event. Others who have experienced cumulative and ongoing traumas may develop Complex Post-Traumatic Stress Disorder (CPTSD). Recognizing the signs and symptoms of both is crucial for timely intervention and support.
Common PTSD Symptoms and Signs
Intrusive Memories and Flashbacks
Intrusive traumatic memories and flashbacks are hallmark PTSD symptoms. These are distressing and vivid recollections of the traumatic event, often causing significant emotional reactions, distress, and disruptions in daily life.
Avoidance and Emotional Numbing
Individuals with PTSD often engage in avoidance behaviors to steer clear of reminders of the traumatic event. This can extend to avoiding specific places, people, activities, or even conversations. Additionally, they may experience emotional numbing, making it challenging to experience a full range of emotions.
Negative Changes in Thoughts and Mood
PTSD can lead to significant shifts in an individual's thought patterns and emotional responses. This can manifest as persistent negative thinking about oneself or the world, feelings of guilt or blame, and an inability to experience positive emotions. These changes in mindset can have far-reaching implications for overall well-being.
Heightened Arousal and Reactivity
Individuals with PTSD often experience heightened levels of arousal and reactivity. This can include being easily startled, having difficulty with physical sensations, experiencing irritability, angry outbursts, difficulty concentrating, and struggling with sleep disturbances. These physical and emotional responses can make it challenging to maintain a sense of normalcy in daily life.
Emotional and Physical Distress
Physical symptoms such as headaches, gastrointestinal issues, and an increased heart rate are common manifestations of the emotional distress caused by PTSD. Additionally, persistent feelings of anxiety, depression, or even panic attacks are prevalent among those with PTSD.
Common Signs and Symptoms of CPTSD
Emotional Dysregulation
Individuals with CPTSD often struggle with intense and unpredictable emotional responses. This can result in heightened feelings of sadness, anger, or fear, making it challenging to regulate and express emotions effectively.
Disturbances in Self-Identity
CPTSD can lead to a fractured sense of self, with individuals feeling as though different parts of themselves are in constant conflict.
Interpersonal Difficulties
Establishing and maintaining healthy relationships can be particularly challenging for those with CPTSD. Trust issues, difficulty with emotional intimacy, and challenges in establishing boundaries are common.
Chronic Feelings of Emptiness or Loneliness
Individuals with CPTSD may experience persistent feelings of emptiness or loneliness, even in the presence of others. This emotional void can be profoundly isolating.
Somatic Symptoms
CPTSD can manifest in physical symptoms, such as chronic pain, fatigue, or other unexplained somatic complaints. These symptoms often arise from the body's response to prolonged stress and trauma.
Recognizing these symptoms is a vital step toward seeking support and intervention for individuals grappling with PTSD and CPTSD. With the right therapeutic approach and support, individuals can find the path toward healing and recovery. If you or someone you know is experiencing these symptoms, don't hesitate to reach out to a mental health professional for assistance.
12 trauma activities for adults to try at home today
Recovering from trauma is a deeply personal journey, and while professional support is invaluable, there are empowering activities individuals can engage in on their own. These activities serve as tools to foster self-compassion, resilience, and a sense of agency. Here are twelve trauma therapy activities for adults to explore in the comfort of their own space, providing an opportunity for self-reflection and healing.
Mindfulness Meditation for Grounding
Engaging in mindfulness meditation can be a powerful way to ground oneself in the present moment. This practice encourages individuals to observe their thoughts and sensations without judgment, fostering a sense of calm and self-awareness. By focusing on the breath, bodily sensations, or a specific mantra, individuals can create a safe inner space free from the intrusive memories of trauma.
Gentle Movement and Yoga
Physical practices like yoga and gentle movement can be transformative for trauma survivors. These practices emphasize mindful body awareness, helping individuals reconnect with their physical selves. Yoga, in particular, focuses on breath, movement, and grounding, promoting relaxation and a sense of safety within one's own body.
Journaling for Reflection and Release
Journaling offers a private and safe outlet for processing emotions and experiences. By putting pen to paper, individuals can externalize their thoughts, fears, and hopes. This act of self-expression can help bring clarity, reduce rumination, and offer a tangible record of progress and growth. Here are some writing exercises you might try:
Free-form journaling is a liberating and unstructured form of writing where you let your thoughts flow without any specific rules or guidelines. Simply start with a blank page and write whatever comes to mind. It's about expressing yourself without worrying about grammar, punctuation, or coherence. Allow your thoughts, feelings, and emotions to emerge naturally, and let the words flow without self-censorship.
Reflect on a moment in your life when you felt truly safe and supported. Describe the environment, the people around you, and the emotions you experienced. How can you incorporate elements from that moment into your present healing journey?
Think about a moment in your life when you felt overwhelmed or triggered by a past trauma. What were the specific sensations, emotions, or thoughts that arose? Take a moment to reflect on how you navigated through those feelings. What coping mechanisms or self-soothing techniques did you use, and were they effective in providing comfort and support? Consider how you can further nurture and strengthen your self-care practices moving forward.
Co-Regulated Breathing
Polyvagal theory, developed by Dr. Stephen Porges, provides a profound understanding of the body's autonomic nervous system responses to trauma, offering valuable insights into how safety, regulation, and connection play crucial roles in the healing process. Polyvagal theory emphasizes the importance of co-regulation in establishing a sense of safety.
This activity involves finding a trusted friend or family member to engage in synchronized breathing. Sit facing each other, maintaining eye contact if comfortable. Inhale deeply together for a count of four, then exhale slowly for a count of six. Continue this pattern, allowing your breath to align and harmonize. This practice activates the social engagement system, fostering a sense of safety and connection.
Polyvagal-Informed Self-Touch
This activity involves gentle self-touch to promote a sense of safety and grounding. Find a quiet space where you can sit comfortably. Begin by placing your hands on your chest and feeling the warmth and pressure. Take slow, deliberate breaths, focusing on the sensation of your hands on your body. Gradually explore other areas, such as your arms, shoulders, or thighs. Listen to your body and adjust the pressure and location of touch as needed.
Engaging in these polyvagal theory-informed activities can be a transformative step toward self-regulation and healing. It's important to approach these exercises with gentleness and self-compassion, respecting your own boundaries and pace. Remember, healing is a personal journey, and every small step forward is a testament to your resilience and strength.
Resourcing Through Visualization
Resourcing is a technique that involves identifying and accessing internal or external sources of safety, comfort, and support. Begin by closing your eyes and taking a few deep breaths. Imagine a place or memory where you felt completely safe and at ease. Picture the details vividly – the colors, sounds, and sensations. Engage all your senses to fully immerse yourself in this resource. Allow the feelings of safety and comfort to wash over you, knowing you can return to this visualization whenever you need.
Creative Expression through Art
Engaging in creative activities like painting, drawing, or sculpting provides a non-verbal means of expression. Art can tap into the subconscious, allowing emotions and experiences to surface in a way that words may not capture. It provides an opportunity for self-discovery and a tangible representation of one's inner world.
One way to express yourself through art is to engage in intuitive painting, where you let your emotions guide your brushstrokes without any preconceived ideas or plans. Allow the colors, shapes, and movements to flow freely onto the canvas, giving voice to your inner world in a spontaneous and unfiltered manner. Like free-form journaling (above), try to take the emphasis off creating an impressive end product and see if you can create just for the sake of creating something. You can also apply this idea to singing, dancing, songwriting, poetry, etc.
Engaging with Nature
Spending time in nature can be profoundly healing. Whether it's a leisurely walk in the park, hiking in the woods, or simply sitting by a body of water, nature offers a soothing environment for reflection and rejuvenation. The natural world provides a sense of perspective and reminds us of the broader rhythms of life. Try taking a short mindful walk around your neighborhood, or sit in the park and listen to the sounds around you.
Self-Compassion and Loving-Kindness Practices
Cultivating self-compassion and extending a kind and caring attitude towards oneself is crucial for healing from trauma. Engaging in practices like Kristin Neff's Mindful Self-Compassion or Loving-Kindness Meditation fosters a nurturing and accepting relationship with oneself. These practices encourage individuals to be gentle, supportive, and understanding towards their own suffering.
Breathing Techniques for Regulation
Breathing exercises are powerful tools for regulating the nervous system. Techniques like Box Breathing or 4-7-8 Breathing can help individuals find calmness and stability in moments of distress. By consciously controlling the breath, individuals can activate the body's relaxation response, offering a sense of control and safety.
Progressive Muscle Relaxation
Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups in the body. This practice promotes physical relaxation, reducing tension and stress. By systematically working through the body, individuals can release stored tension, providing a sense of ease and comfort.
Engaging in these activities can be a powerful complement to professional therapeutic support. They offer individuals a sense of agency and empowerment in their own healing process. It's important to approach these activities with gentleness and self-compassion, honoring one's own pace and boundaries. Remember, healing is a journey, and every step forward is a testament to your resilience and strength.
Trauma Group Activities
Joining support groups or trauma group therapy can be very helpful. The group setting allows for connection and makes folks feel less alone in their struggles. Group members learn coping skills together and practice social skills. A group session may include group therapy activities or just simple sharing and support.
When self-management isn’t enough
While the activities mentioned above can be powerful tools for coping with trauma, it's important to acknowledge that they are not substitutes for professional therapy. There are instances when seeking additional support becomes crucial for your well-being.
Here are some signs that indicate you may benefit from more extensive assistance beyond self-management:
Persistent Intrusive Thoughts and Flashbacks
If you find that intrusive thoughts, vivid flashbacks, or distressing memories continue to disrupt your daily life, it may be an indication that the trauma is deeply ingrained and requires specialized therapeutic intervention. A mental health professional is equipped to help you process and integrate these experiences in a safe and supportive environment.
Difficulty Regulating Emotions
Struggling to manage intense emotions, such as overwhelming anxiety, chronic sadness, or uncontrollable anger, can be indicative of underlying trauma-related issues. A trained therapist can provide tools and techniques to help you regulate your emotions effectively, leading to a greater sense of stability and well-being.
Challenges in Establishing and Maintaining Healthy Relationships
Trauma can significantly impact our ability to trust and connect with others. If you find it consistently difficult to form or sustain healthy relationships, seeking professional guidance can be invaluable. A therapist can assist you in navigating attachment issues and developing healthy patterns of connection.
Disruptions in Daily Functioning
If the effects of trauma are interfering with your ability to perform daily tasks, such as going to work, maintaining personal hygiene, or fulfilling responsibilities, it's a strong indication that seeking professional support is crucial. A therapist can provide strategies to help you regain a sense of stability and routine.
Engaging in High-Risk Behaviors
Using substances, engaging in self-harming behaviors, or participating in other risky activities as a means of coping with trauma can have serious consequences for your well-being and cause other mental health issues. Professional therapists are skilled in helping individuals develop healthier coping mechanisms and reduce reliance on harmful behaviors.
Feeling Stuck in the Healing Process
If you find yourself consistently hitting roadblocks or feeling stagnant in your healing journey, it may be an indication that you require more specialized support. A therapist with expertise in trauma can offer tailored interventions to help you move forward and overcome these obstacles.
Experiencing Physical Symptoms
Trauma can manifest in physical ways, such as chronic pain, tension, or psychosomatic symptoms. Seeking support from a therapist who understands the mind-body connection can be instrumental in addressing and alleviating these physical manifestations of trauma.
It's important to remember that seeking professional help is a sign of strength and a proactive step towards your own healing and well-being. A skilled therapist can provide you with the guidance, support, and tools necessary to navigate the complexities of trauma and ultimately lead a more fulfilling and empowered life.
Trauma recovery resources
Embarking on a journey of trauma recovery is a courageous step towards reclaiming your well-being and finding inner peace. While self-management techniques and activities can be invaluable, it's equally important to have access to professional support and resources. Here are some essential trauma recovery resources that can provide you with the additional help and guidance you may need:
Individual Therapy
Engaging in one-on-one therapy with a trained trauma specialist offers a personalized and focused approach to your healing journey. Through confidential sessions, you have the space to explore your experiences, emotions, and challenges in a supportive and non-judgmental environment. A skilled therapist can provide you with tailored strategies, coping mechanisms, and therapeutic interventions to address the specific impact of trauma on your life. Reach out today to speak with one of our trauma therapists to see if we are a good fit for you.
Group Therapy
Participating in group therapy provides a unique opportunity to connect with others who have experienced similar traumas. It offers a safe and empathetic space to share your experiences, gain insights, and receive support from a community of individuals on their own healing journeys. Group therapy fosters a sense of belonging and validation, reminding you that you are not alone in your recovery.
Trauma-Informed Yoga and Mindfulness Classes
Trauma-informed yoga and mindfulness practices are designed to promote healing and regulation within the body. These classes are facilitated by instructors trained in understanding the sensitivities and triggers associated with trauma. Engaging in these practices can help you reconnect with your body, release tension, and cultivate a greater sense of self-awareness and presence.
Self-Help Books and Resources
There is a wealth of self-help books and resources available that offer valuable insights and practical tools for trauma recovery. These resources cover a wide range of topics, including understanding the effects of trauma, developing self-compassion, and learning effective coping mechanisms. It's important to choose resources that resonate with your unique experiences and needs.
We recommend starting with The Body Keeps the Score by Bessel van der Kolk or Waking the Tiger by Peter Levine.
Crisis Helplines and Hotlines
In moments of acute distress or crisis, it's essential to have access to immediate support. Crisis helplines and hotlines provide confidential and immediate assistance from trained professionals who can offer guidance, reassurance, and resources to help you navigate through challenging moments. We have a list of crisis resources for Boulder, Colorado, on our website.
Remember, each person's healing journey is unique, and it's important to explore and utilize resources that align with your specific needs and preferences. By combining self-management techniques with professional support, you empower yourself to navigate the complexities of trauma recovery with resilience, compassion, and strength.
Get the support you need to recover from trauma.
At Lunasa Counseling and Wellness, we believe in a personalized, compassionate, and evidence-based approach to support our clients on their journey toward healing and growth. To get a more detailed look at our approach to trauma therapy, check out this blog post.
While we are open and affirming to all identities, we often work with folks who are queer, non-monogamous, and big-bodied.
If you resonate with our philosophy and are eager to embark on this transformative process, we invite you to schedule a free phone consultation with our dedicated team. Together, we can take the first steps toward a brighter, more fulfilling future.