Learn about the most effective coping strategies for long-term trauma recovery, such as professional help, support network, self-care, positive thinking, emotional expression, and meaning making.

In my experience, box breathing. Proper sleep hygiene and daily exercise are all helpful. Trauma is a normal response to an abnormal or life threatening incident(s). Programs such as “the Working Mind” and others are useful. Post Traumatic Injury is not a life sentence. It gets better (see Post Traumatic Growth).

What are the most effective coping strategies for long-term trauma recovery?

Trauma is a psychological and emotional response to a distressing or life-threatening event that overwhelms your ability to cope. Trauma can have long-term effects on your mental and physical health, such as anxiety, depression, chronic pain, insomnia, and substance abuse. However, trauma does not have to define you or limit your potential. There are effective coping strategies that can help you recover from trauma and build resilience for the future.

1 Seek professional help

One of the most important steps in trauma recovery is to seek professional help from a qualified therapist, counselor, or psychologist. A professional can help you process your traumatic memories, emotions, and beliefs, and provide you with evidence-based treatments, such as cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), or exposure therapy. A professional can also help you identify and address any underlying issues, such as post-traumatic stress disorder (PTSD), depression, or anxiety, that may interfere with your healing.

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2 Build a support network

Another key factor in trauma recovery is to build a strong and supportive network of people who care about you and understand what you are going through. This can include family, friends, peers, mentors, or support groups. A support network can provide you with emotional, practical, and social support, such as listening, validating, encouraging, helping, or distracting. A support network can also help you feel less isolated, lonely, or ashamed, and more connected, valued, and hopeful.

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3 Practice self-care

Self-care is the practice of taking care of your own physical, mental, and emotional needs, especially during times of stress or trauma. This can help you manage the negative effects of trauma and promote your overall well-being and resilience. To practice self-care, you should aim to get enough sleep and rest, eat a balanced and nutritious diet, exercise moderately, avoid alcohol, drugs, and caffeine, relax and meditate, engage in hobbies that bring you joy and meaning, set boundaries and say no to things that drain you, and seek positive and affirming feedback.

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Bradley R Davidson CCFI-C CFII

Director Canadian Association of Fire Investigators FirePro Consulting & Learning Published Author - Flames of the Fire - Firefighting Amidst the Explosions. Last Call Foundation Ambassador
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In my experience, box breathing. Proper sleep hygiene and daily exercise are all helpful. Trauma is a normal response to an abnormal or life threatening incident(s). Programs such as “the Working Mind” and others are useful. Post Traumatic Injury is not a life sentence. It gets better (see Post Traumatic Growth).

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4 Challenge negative thoughts

Trauma can often trigger negative thoughts about yourself, others, or the world, such as feeling worthless, powerless, alone, unsafe, or responsible. These thoughts can have a major impact on your mood, behavior, and self-esteem, and impede your healing process. To combat this, it is essential to challenge these thoughts and replace them with more realistic and positive ones. For example, instead of feeling worthless or powerless, you can remind yourself that you are worthy and valuable, strong and capable. You can also use affirmations, gratitude and optimism to help challenge the validity of negative thoughts and find evidence for more positive alternatives.

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5 Express your feelings

Trauma can lead to suppression, avoidance, or numbing of feelings, which can cause further distress and dysfunction. A healthy and cathartic way to cope with trauma is to express your feelings. This can be done by talking to someone you trust, writing in a journal or a letter, creating art, singing or playing music, dancing, acting or performing, and crying, laughing, or screaming. Expressing your feelings can help you acknowledge and accept them, as well as reduce their intensity and impact.

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Alexander Karagiannis

Human Resources Consultant @ ICAP Employment Solutions | MBA, HRM
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Effective coping strategies for long-term trauma recovery include psychotherapy, medication, and various self-care techniques. Talking therapies like Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) could be beneficial. Journaling and speaking openly with trusted individuals can also help in emotional expression. Always consult with healthcare professionals for a tailored treatment plan.

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6 Seek meaning and purpose

Trauma can disrupt your sense of meaning and purpose in life, and cause you to question your values, beliefs, and goals. Seeking meaning and purpose can be a way to cope with trauma and find a new direction and motivation. Exploring your spirituality or faith, volunteering or helping others, joining a cause or movement, learning or teaching something new, pursuing a passion or dream, and making a positive difference or change are all ways to seek meaning and purpose. Doing so can help you find hope, growth, and fulfillment, while also transforming your trauma into a source of strength and wisdom.

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Dr. Mariveliz Cabán

Faculty Member at UAGM
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Volunteering for a humanitarian or community organization can be a way for helping others and finding a sense of purpose. Interacting and connecting with other people working together towards the betterment of the community may contribute to the emotional well-being, reduce feelings of isolation and promote a stronger sense of self.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What are the most effective coping strategies for long-term trauma recovery?

1

2

3

4

5

6

7

1 Seek professional help

2 Build a support network

3 Practice self-care

4 Challenge negative thoughts

5 Express your feelings

6 Seek meaning and purpose

7 Here’s what else to consider

Emergency Management

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What are the most effective coping strategies for long-term trauma recovery?

1

2

3

4

5

6

7

1 Seek professional help

2 Build a support network

3 Practice self-care

4 Challenge negative thoughts

5 Express your feelings

6 Seek meaning and purpose

7 Here’s what else to consider

Emergency Management

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