How to Build a Trauma-Informed Routine for the New Year: Supporting Mental Health Recovery

As the New Year begins, many people reflect on their past year and look for ways to improve their well-being. For those who have experienced trauma, it’s essential to develop a routine that is trauma-informed—one that helps promote healing, self-care, and recovery. A trauma-informed routine involves creating daily habits that prioritize mental, emotional, and physical health while also taking into account the unique challenges faced by those who have been affected by trauma.

What is a Trauma-Informed Routine?

A trauma-informed routine is one that acknowledges the impact of trauma on a person’s life and is designed with the understanding that people recovering from trauma may have specific needs. Trauma can affect the nervous system, emotions, behavior, and relationships, and routines that do not consider these effects can unintentionally retraumatize or overwhelm individuals.

A trauma-informed routine incorporates strategies that help regulate the body and mind, foster safety, and create a sense of control. These routines are flexible, individualized, and supportive of long-term healing. Importantly, these practices promote resilience and empower individuals to take an active role in their recovery.

Why is it Important to Build a Trauma-Informed Routine?

When recovering from trauma, many people struggle with feelings of helplessness, hypervigilance, or emotional instability. A structured and intentional routine can help mitigate these challenges by providing a sense of stability and predictability, which is crucial for healing. Research suggests that routines promote emotional regulation, enhance coping mechanisms, and support overall mental health recovery for individuals who have experienced trauma (Gillen et al., 2019; Van der Kolk, 2014).

Moreover, routines that prioritize self-care and mental health can reduce feelings of shame or self-blame often associated with trauma. By integrating self-compassion and healing practices into daily life, individuals can rebuild a sense of self-worth and emotional safety.

Key Principles for a Trauma-Informed Routine

To develop an effective trauma-informed routine, it is important to focus on several core principles:

1. Safety
   Creating a safe and secure environment is the foundation of any trauma-informed routine. This includes both physical safety (such as creating a calm space in your home) and emotional safety (such as practicing self-compassion and setting boundaries). Establishing a daily routine that feels manageable and non-threatening helps reduce anxiety and promotes a sense of safety.

2. Choice and Control
   Trauma often leaves individuals feeling powerless or out of control. A trauma-informed routine encourages autonomy and decision-making. This can be achieved by giving yourself options rather than rigid structures. Allow flexibility in your routine and give yourself permission to adjust it as needed. For instance, while it's helpful to incorporate certain activities (such as meditation or exercise), you can choose when and how to do them.

3. Empowerment
   Fostering a sense of empowerment is crucial in the recovery process. A trauma-informed routine should encourage small, achievable goals that allow you to experience success and build confidence over time. It’s important to celebrate even the smallest victories, which can help restore a sense of self-efficacy.

4. Collaboration
   If you're receiving trauma therapy or counseling, it’s beneficial to collaborate with your therapist in building your routine. Your therapist can help you identify practices that resonate with you and assist in tracking progress. Services like those offered through Birch Run Psychological Services, PLLC, can provide you with tailored therapeutic support to complement your efforts.

5. Mind-Body Connection
   Healing from trauma requires both mental and physical recovery. Incorporating practices that support the mind-body connection—such as yoga, mindfulness, and physical exercise—can be transformative for trauma survivors. These practices help to ground and regulate the nervous system, reducing stress and anxiety.

Step-by-Step Guide to Building a Trauma-Informed Routine

Creating a daily routine that aligns with trauma-informed principles doesn’t have to be overwhelming. Start with a few simple practices, and gradually build them into your day. Here’s a step-by-step guide to help you get started:

1. Begin with a Morning Routine

The way you start your day can set the tone for the rest of it. A morning ritual that promotes mindfulness and grounding can help you feel more centered and in control. Here are a few ideas for a trauma-informed morning routine:

• Mindful Breathing or Meditation
  Start your day with a few minutes of deep breathing or a brief meditation. This helps activate the parasympathetic nervous system (the “rest and digest” mode) and can set the tone for a calm, centered day. You don’t need a long session—just five to ten minutes of focused breathing or a guided meditation can make a significant difference.

• Gentle Movement or Stretching
  Gentle stretches or light yoga can help wake up your body and get your energy flowing. Focus on slow, mindful movements to avoid overwhelming your nervous system. This can help release any tension that may have built up overnight.

• Gratitude or Affirmation Practice
  Taking a moment to reflect on what you're grateful for, or repeating affirmations of self-compassion and strength, can shift your mindset and reinforce feelings of empowerment. For example, “I am safe now. I am worthy of healing.”

2. Build in Regular Self-Care Activities

Self-care is a crucial aspect of trauma recovery. These activities are not about “luxury” but about prioritizing your well-being and mental health. Consider incorporating the following:

• Exercise
  Physical activity can help regulate your emotions, improve sleep, and reduce stress. Choose an exercise you enjoy, whether it's walking, dancing, or strength training. Consistency is key, but it's important to listen to your body and avoid overexertion.

• Nourishing Meals
  Eating balanced meals throughout the day supports both mental and physical health. Trauma can sometimes disrupt eating habits, so focus on nourishing your body with whole foods that fuel your energy and help stabilize your mood. Aim for a balanced intake of protein, healthy fats, and carbohydrates.

• Creative Expression
  Engaging in creative activities, such as journaling, painting, or music, can help process emotions and release stored trauma. Try to schedule some time each week to engage in creative outlets that bring you joy and relaxation.

3. Manage Stress with Relaxation Techniques

Managing stress is crucial for trauma recovery. Over time, stress can exacerbate symptoms of trauma and lead to burnout. Incorporating relaxation techniques into your daily routine can reduce stress and promote emotional resilience.

• Progressive Muscle Relaxation (PMR)
  PMR is a technique that involves tensing and then relaxing muscle groups throughout the body. This practice helps you become more aware of physical tension and can assist in calming the nervous system.

• Visualization or Grounding Exercises
  Grounding exercises, such as focusing on the five senses or visualizing a calm, safe place, can help you reconnect to the present moment. These techniques are particularly useful during moments of anxiety or when you're feeling triggered.

4. Create a Relaxing Evening Routine

How you wind down at night can significantly affect the quality of your sleep and your ability to cope with the following day. A trauma-informed evening routine can promote relaxation and ensure restful sleep.

• Limit Screen Time
  Avoid screens for at least an hour before bed. Blue light from phones, tablets, and computers can disrupt sleep patterns and increase anxiety. Instead, engage in calming activities, such as reading a book or listening to soothing music.

• Sleep Hygiene
  Establish a consistent sleep schedule and create a relaxing environment in your bedroom. Consider using aromatherapy (lavender is known for its calming properties) or playing soft sounds, such as white noise or nature sounds.

5. Seek Support When Needed

Finally, it’s important to acknowledge that recovery is a process, and you don’t have to do it alone. If you're struggling, seek support from a trauma therapist or counselor. Services like those offered through Birch Run Psychological Services, PLLC, provide a safe space to work through your trauma and build a routine that supports your healing journey. With professional guidance, you can better understand how to integrate trauma-informed practices into your life.

Additionally, support groups or online communities focused on trauma recovery can provide validation, encouragement, and shared experiences.

Building a trauma-informed routine for the New Year is an empowering way to support your mental health recovery. By focusing on safety, choice, empowerment, and self-care, you can create a daily routine that nurtures your body, mind, and spirit. Remember that healing is not linear, and it’s important to be gentle with yourself as you move through the process.

If you’re looking for additional support, trauma therapy services like those offered through Birch Run Psychological Services, PLLC, can be an essential resource for navigating your recovery journey. For more information about trauma-informed care and mental health support, visit the Trauma Recovery page by the National Institute of Mental Health (NIMH).

By building a routine that aligns with your needs and values, you can take control of your healing and move forward with confidence in the New Year.

References

• Gillen, M., O’Donnell, M., & Sloan, L. (2019). Trauma-informed care in practice: Integrating trauma into therapeutic frameworks. Psychology & Psychotherapy: Theory, Research & Practice, 92(3), 551-567.

• Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

• American Journal of Lifestyle Medicine, 13(2), 104-115.