Experiencing trauma can leave you feeling depleted, disconnected, and hopeless. It can be difficult to navigate the pain and discomfort that often accompany trauma, but it's important to remember that healing is possible. One way to begin the healing process is by cultivating self-compassion and self-worth. This means learning to treat yourself with kindness, care, and understanding, even in the face of difficulty.
Here are a few ways to start cultivating self-compassion and self-worth after trauma:
Acknowledge and validate your experience.
Trauma can be isolating, but it's important to remember that you are not alone in your experience. It can be helpful to acknowledge and validate your own experience by acknowledging the impact that trauma has had on your life. This can look like taking time to journal or reflect on your feelings, talking to a trusted friend or loved one, or seeking therapy.
For example, if you've experienced sexual assault, it might be helpful to acknowledge and validate the impact that experience has had on your life. You might say to yourself, "It's okay to feel scared and anxious. What happened to me was not my fault."
Practice self-compassion.
Self-compassion means treating yourself with the same kindness, care, and understanding that you would offer to a friend in need. It involves recognizing that suffering is a part of the human experience and learning to respond to yourself with warmth and empathy.
One way to practice self-compassion is to use a mantra or phrase that feels supportive to you. For example, you might say to yourself, "May I be kind to myself in this moment," or "I am doing the best that I can."
Cultivate a sense of worthiness.
Trauma can leave you feeling unworthy or undeserving of love and care. It's important to remember that you are inherently worthy and deserving of love and care, simply because you are a human being.
One way to cultivate a sense of worthiness is to focus on your strengths and accomplishments. This might look like making a list of things you are proud of or setting small, achievable goals for yourself.
For example, if you've struggled with anxiety, you might focus on the fact that you've shown courage and resilience by seeking therapy and taking steps to manage your anxiety.
Practice self-care.
Self-care involves taking care of yourself in ways that feel nourishing and supportive. This might look like getting enough sleep, engaging in physical activity, spending time with loved ones, or engaging in creative activities.
For example, if you've experienced trauma, you might find that taking a warm bath or practicing yoga helps to soothe your nervous system and promote relaxation.
Remember, healing is a journey and there is no "right" way to do it. Cultivating self-compassion and self-worth after trauma takes time and effort, but it is possible. With the support of a trauma-informed therapist and a commitment to your own healing, you can begin to feel more connected, resilient, and empowered in your life.
