Coping Tools
Coping with Trauma: Tools to Help You Feel Safe, Grounded, and in Control
When you’ve been through something traumatic, it can leave your mind and body feeling like they’re stuck in survival mode. Even long after the event, you might find yourself feeling overwhelmed, on edge, disconnected, or shut down—often without knowing why.
The truth is: your nervous system is doing its best to protect you. But healing from trauma means teaching your body and brain that you are safe now—and that you have tools to help you feel steady, connected, and in control.
Here are some of the most effective, trauma-informed coping tools that can help you begin to feel more grounded in your daily life.
1. Grounding Techniques
When trauma symptoms surge—like anxiety, flashbacks, or dissociation—grounding helps bring you back into the present moment.
Try:
5-4-3-2-1 technique: Name 5 things you can see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Feet on the floor: Press your feet firmly into the ground. Notice how it feels to be supported by the earth.
Hold a comforting object: A smooth stone, cozy blanket, or essential oil roller can anchor you during stress.
These tools help your brain shift out of threat mode and remind your body: I’m here, and I’m safe now.
2. Breathwork and Body Awareness
After trauma, our breath often becomes shallow or even frozen. Gentle breathing helps re-regulate the nervous system.
Try:
Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.
Hand on heart or belly: As you breathe, place your hand gently over your heart or stomach. Feel the rise and fall as a cue of calm presence.
Progressive muscle relaxation: Gently tense and release muscle groups to bring awareness and release to tension held in the body.
3. Movement That Feels Good
Trauma often disconnects us from our bodies. Safe, intentional movement can help release stuck energy and restore a sense of control.
Try:
Walking outside: Especially if you can connect to nature, even briefly.
Gentle stretching or yoga: Trauma-informed classes focus on choice and comfort.
Dancing to music you love: Let your body move however it wants to.
Movement doesn’t have to be “exercise”—it’s about expression and connection, not performance.
4. Self-Compassion and Internal Dialogue
Trauma can come with feelings of shame, self-blame, or inner criticism. Replacing those messages with gentle, validating self-talk is an act of healing.
Try:
Writing down or saying to yourself:
“I’m doing the best I can right now.”
“What happened to me is not my fault.”
“It’s okay to have these feelings.”
Imagine how you’d speak to a child or friend in your situation. Offer that same tone to yourself.
5. Creating a Coping Kit
Sometimes, having tools already prepared can make it easier to cope when you’re overwhelmed.
Consider including:
A journal or art supplies
Calming scents like lavender or peppermint
Fidget items (putty, textured objects, grounding stones)
Favorite affirmations or song lyrics
A list of supportive contacts or helplines
6. Connecting with Safe People
Trauma can make us feel alone or misunderstood. But healing happens in connection.
Try:
Reaching out to someone you trust, even just to sit in silence or talk about something unrelated.
Joining a support group, especially for those who’ve experienced similar trauma.
Working with a trauma-informed therapist who can help you build tools that work for you.
Final Thoughts: You Deserve Relief
Coping with trauma isn’t about “getting over it”—it’s about learning how to feel safe again, in your own time, and in your own way.
These tools are just a starting point. Healing is possible, and you don’t have to do it alone. Whether you’re just starting out or you’ve been on this journey a while, I see you—and I honor your courage.
If you’d like to explore trauma therapy or learn more personalized coping strategies, I’m here to help.
📞 Call/Text: 315-925-7337
📧 Email: katrinscounseling@gmail.com
🌐 In-person & virtual appointments available – Bridgeport, NY and beyond
