14 Trauma Self-Care Strategies During Times of Emotional Triggers

While the #MeToo, #TimesUp and #NowAustralia movements helped bring important awareness to sexual trauma, ongoing media coverage, social sharing, and public discussion can still be deeply triggering for survivors of sexual abuse, sexual assault, and complex trauma.

If you are feeling emotionally overwhelmed, activated, or “on edge,” this is a common trauma response rather than something being wrong with you.

These strategies offer trauma-informed self-care tools to support regulation, grounding, and emotional safety.

1. Trauma Self Care Strategies: Recognising a Trauma Trigger

Recognise that what you are experiencing may be a trauma trigger or nervous system response, not a current danger.

You might say to yourself:

• “This feeling is coming from the past”

• “My nervous system is activated, but I am safe now”

👉 If you want to understand this further, you may find this helpful: Trauma Triggers Meaning: Why Am I So Easily Triggered? 

2. Ground Yourself in the Present Moment

When you feel overwhelmed, gently orient yourself to your surroundings using grounding techniques such as:

• Feeling your feet on the floor

• Naming objects in the room

• Noticing sounds around you

👉 You may also find this helpful: Using Grounding in Trauma Recovery 

3. Trauma Self Care Strategies for Nervous System Regulation

Prioritise:

• Rest (even if sleep is difficult)

• Regular hydration

• Nutritious meals

• Gentle routines

Trauma can place the body in a prolonged stress response, so basic care supports nervous system regulation.

4. Use Gentle Movement or Exercise

Engage in gentle movement such as walking, stretching, yoga, or light exercise.

This helps release stress hormones and supports emotional regulation.

5. Engage in Mindfulness or Calming Activities

Mindfulness can include:

• Breathing exercises

• Trauma-sensitive yoga

• Listening to calming music

• Guided meditations

👉 You may also find this helpful: Benefits of Abdominal Breathing in Trauma Recovery 

6. Validate Your Emotional Response

Remind yourself:

• “My reaction makes sense given what I’ve experienced”

• “This is a trauma response, not weakness”

Self-validation reduces shame and supports recovery.

7. Reduce Self-Judgement and Shame

Many survivors experience shame or self-criticism during activation.

A more helpful reframe:

• “I am having a nervous system response”

• “This will pass”

8. Maintain Gentle Routine Where Possible

Keeping a simple routine can support safety and predictability when the nervous system feels dysregulated.

9. Reduce Avoidance Where It Feels Safe

Avoidance can provide short-term relief but may reinforce fear over time. Gentle, supported exposure can help rebuild confidence.

👉 If trauma responses feel overwhelming, support is available: Sexual Trauma Counselling Perth – Trauma Counselling Services 

10. Avoid Alcohol or Drug Reliance

Substances may temporarily numb distress but often increase emotional dysregulation over time.

Support is available if this feels difficult to manage.

11. Express Thoughts and Feelings Safely

You may find it helpful to:

• Journal

• Talk to a trusted person

• Express feelings creatively

  
  

12. Prioritise Sleep and Nervous System Calm

Sleep may be disrupted during trauma activation.

Helpful supports include:

• Consistent sleep routine

• Reducing stimulation before bed

• Grounding before sleep

👉 Related reading: PTSD Sleep Problems and Trauma Insomnia 

13. Seek Connection and Support

Let trusted people know what you need:

• Space

• Reassurance

• Company

• Practical support

Connection supports nervous system regulation.

14. Trauma Self Care Strategies: When to Seek Professional Support

If trauma responses are impacting your daily life, relationships, or sense of safety, professional support can help.

Trauma counselling can support:

• Emotional regulation

• Processing trauma memories

• Reducing triggers

• Building safety in the body

👉 Learn more here: Sexual Trauma Counselling Perth – Trauma Counselling for Adults & Adolescents 

Final Note

Trauma self-care is not about “fixing” yourself — it is about supporting your nervous system to return to safety.

Even small, consistent steps can help reduce overwhelm over time.

If you would like support, you are welcome to explore my counselling services or reach out when you feel ready.