5 Powerful Self-Care Tips to Ease First Responders Struggle With Trauma

April 23, 2022


Self-care includes taking care of your body inside and out. Likewise, it involves self-awareness of both your mental and physical health. For example, it includes healthy eating and good sleep habits along with meditation and mindfulness. Research is revealing how inextricably connected the mind and body are. As you strive to heal from trauma, self-care becomes more crucial than ever.

We know proper nutrition can improve mental health, especially during stressful times. As a result, it becomes vital when living with  trauma. Your body and mind may be working overtime to keep you running on all four cylinders. Now, more than ever, self-care could be the difference in the intensity of your symptoms and your ability to manage your thoughts and emotions. 

Let's talk more about the crucial connection between healing from  trauma and self-care. 

How Does the Complexities of Trauma Affect First Responders?

Did you know traumatic experiences can lead to symptoms similar to PTSD? It's true;  trauma is real and can make everyday life much more difficult to wade through. 

It can be troubling to imagine the distant future. Yet, symptoms developed from unresolved trauma can flip a person's reality upside-down quicker than a rollercoaster ride. For an example, a situation, smell, or sound may trigger a first responder with trauma. Likewise, it could cause them to freeze in critical moments. Placing themselves, their colleagues, and those they're trying to keep safe in danger.  However, through intentional efforts of self-care, you may be able to find your feet faster. 

As you begin to heal, self-care is a vital component that can make a world of difference in the process. Self-care is the opposite of being selfish. Instead, it's doing all the things that help you be more present in every detail of your day. 

Let's discuss the best tips for first responders regarding proper self-care. 


5 Daily Self-Care Tips to Help You Through the Process of Healing From Trauma

Proper nutrition. 

Emotionally your body may be starving for something positive. As a result, good nutrition may take a nosedive as you reach for foods that bring comfort. However, poor nutrition doesn't feed your brain or help you think clearly. So, although now may feel like the worst time to abandon your party-size bag of chocolate candy, it may be for the better. Likewise, anxiety and stress can impact your digestive tract. So, be intentional in your efforts to incorporate proper nutrition into your daily routine. This is also true if you feel too sick to eat. Remember that your body needs fuel, especially when dealing with trauma.

Schedule Daily Relaxation. 

You're going through a lot. Therefore, you deserve some time to recharge. This can look different for everyone and could include a few minutes of daily meditation to quiet your mind. Pick any healthy activity that helps you unwind, not numb out. 

Exercise. This doesn't have to be a time to hit the gym. However, engaging in active movement can release those feel-good endorphins your body craves. Likewise, we know exercise can help prevent or reduce symptoms of anxiety and depression.

Sleep.  trauma can wreak havoc on sleep routines. However, it doesn't diminish the importance of quality sleep. Therefore, establish a daily routine to help quiet your mind and rest your body at the end of your day. For example, create your sleep space to be a place of peace. You can diffuse essential oils and use white noise to help quiet your thoughts. 

Mindfulness keeps you present and in the moment. Keeping your thoughts out of the past or future can be such a gift as you work through healing from trauma.


Why is Therapy Beneficial for Those with Trauma?

Healing after trauma often takes more than just time. If you're experiencing symptoms that are interfering with your everyday life, therapy may be the next step to help you heal. 

Having support and a safe sounding board can help you process everything you're experiencing. Likewise, a therapist can help you acquire tools in many areas to embolden your inner strength and abilities. 

Self-care is a great addition to therapy. It's important to recognize you are worth caring for. Consistency in meeting your body's physical and emotional needs sets you up for success. After all, there's reason to believe the day is coming when  trauma will be part of your story rather than the weight of your day. 

Where to find the best trauma recovery retreat?

At 11th Hour Trauma Retreat, we understand the complexities of  trauma. We have both experience and expertise in  trauma treatment. Likewise, we believe self-care plays a significant role in the healing process. We'd love to help you. 

The 11th Hour Trauma Retreat serves first responders and military personnel on a referral basis, working with therapists, doctors, police departments, fire departments and other public agencies to provide people with the care they need. 

Do you know a friend, family member or co-worker struggling with job-related trauma?

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