8 Coping Skills for Managing Trauma Symptoms

Relaxation Skills

One of the most effective ways to manage trauma symptoms is through relaxation skills. These techniques help relax your brain and body, allowing you to think more clearly and develop inner strength. Some examples of relaxation skills include deep belly breathing, muscle relaxation, visualizing a peaceful place, taking a warm bath, and using relaxation apps.

Grounding Skills

Grounding skills are a type of relaxation skill that helps you stay present in the moment, preventing you from getting overwhelmed by thoughts of the past or future. One grounding skill you can try is the five-four-three-two-one technique. Take a moment to notice five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.

Mindful Distraction

Instead of simply escaping your problems, practice mindfully taking breaks to calm down or engage in healthy distractions. This can include activities like reading a book, watching a funny movie, playing with a pet, or doing a puzzle. These distractions help you return to a calm and controlled state.

Shift Your Mindset

When you have negative thoughts about your situation, it's important to shift your mindset and practice more productive thinking. Challenge your negative thoughts, use coping statements to coach yourself through difficult situations, practice gratitude, and adopt a growth mindset.

Physical or Emotional Release

Moving your body or expressing yourself can be powerful ways to release negative emotions. Consider exercising, taking a cold shower, crying, dancing, yelling into a pillow, practicing yoga, or engaging in martial arts. Find what works best for you to release pent-up emotions.

Ask for Help

Asking for help is a courageous act. Reach out to caring friends, family, or teachers for support. Consider talking to a therapist or counselor, or meeting with a doctor or psychiatrist if your trauma symptoms are severe. Remember, you don't have to face it alone.


Self-care involves taking care of your mind, body, and emotions. Practice good health habits, such as eating well, sleeping well, and exercising. Show yourself love and compassion, follow a daily hygiene routine, drink plenty of water, and spend time in nature.

Build Your Resilience

Resilience is your ability to cope with challenges, stress, or trauma. It's a skill that can be developed through good habits and positive mindsets. Set and work towards goals, use problem-solving skills, discover your passion, practice optimism, practice flexibility, and maintain a hopeful mindset.

If you've experienced trauma, it's important to remember that it's not your fault. Overcoming trauma is a process that takes time, so be kind and patient with yourself. These coping skills are a great starting point on your journey toward healing and recovery. mentalhealthcenterkids. com">www. mentalhealthcenterkids. com.

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