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Beneficial Practices for Healing Trauma

Healing trauma is a multifaceted journey that goes far beyond merely avoiding negative triggers. For individuals impacted by adverse childhood experiences (ACEs) or other forms of early adversity, healing involves actively building a sense of internal safety, fostering resilient connections, and creating opportunities for joy and fulfillment. Drawing on a range of body-based, cognitive, and routine-based practices, this guide outlines methods ranked from those with the strongest scientific backing to additional techniques that—while less extensively supported by controlled studies—are still considered beneficial.

Introduction

Trauma can leave lasting imprints on both the nervous system and emotional well-being. Rather than defining individuals solely by their past, it is empowering to view them as resilient beings on a healing journey. True healing is not just about minimizing distress but also about cultivating positive experiences that rewire the brain toward safety, connection, and joy. The following practices are designed to support that transformation.

Key Beneficial Practices

Vagus Nerve Activation

Why it works: Vagus nerve activation is one of the most strongly supported methods for rapidly shifting the body from a state of fight/flight to one of calm regulation. Research shows that stimulating the vagus nerve can reduce symptoms such as panic, dissociation, and emotional flooding.

How to do it:

  • Cold exposure: Splash cold water on your face or apply an ice pack to the neck.
  • Humming or singing: Vocal vibrations stimulate the vagus nerve, promoting calm.
  • Long exhale breathing: Inhale for 4 seconds and exhale for 8 seconds or more to enhance parasympathetic activity.

Sensory-Based Grounding

Why it works: Grounding techniques engage the senses to anchor you in the present moment, helping to interrupt overwhelming emotional states. These methods are widely used in trauma therapy to restore a sense of control and presence.

How to do it:

  • 5-4-3-2-1 Method: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
  • Deep pressure stimulation: Use a weighted blanket or tactile objects to evoke feelings of security.

Bilateral Stimulation Techniques

Why it works: Bilateral stimulation (such as tapping or rhythmic movement) is a cornerstone of therapies like EMDR (Eye Movement Desensitization and Reprocessing). It engages both hemispheres of the brain, helping to reduce the intensity of traumatic memories and associated emotions.

How to do it:

  • Tapping: Gently tap your shoulders or alternate your hands across your body.
  • Rhythmic movement: Rock, walk, or engage in other rhythmic activities to facilitate emotional processing.

Secure Attachment Through Animals or Objects

Why it works: For those who struggle with human attachment due to early adversity, forming bonds with animals or even cherished objects can provide non-threatening, supportive connections that foster internal security.

How to do it:

  • Spend time with a pet or comfort object to evoke feelings of safety and connection.
  • Use these connections as a bridge to develop healthier interpersonal relationships over time.

Reframing Inner Dialogue

Why it works: Trauma can instill a persistent negative inner dialogue. Cognitive restructuring—challenging and reframing harmful thoughts—can help create a kinder, more supportive self-narrative, which is central to cognitive-behavioral therapies.

How to do it:

  • Notice when negative self-talk occurs and consciously replace it with compassionate, supportive language.
  • Use third-person self-talk (e.g., “[Your Name] is doing the best they can”) to create distance from self-critical thoughts.

Establishing Safe and Consistent Micro-Routines

Why it works: Predictability is healing. Establishing small, consistent routines can restore a sense of order and safety, which is often disrupted in the aftermath of trauma. While evidence here is less extensive than for some physiological interventions, routine-building is a key component in therapies like Dialectical Behavior Therapy (DBT).

How to do it:

  • Choose a simple daily habit (such as a morning stretch or a cup of herbal tea) and perform it consistently.
  • Use reminders such as alarms or sticky notes to build and maintain these routines.

Embracing Positive Experiences

Why it works: Healing is not just about reducing pain—it’s also about actively creating moments of joy, connection, and fulfillment. Positive psychology research suggests that experiencing positive emotions can broaden one’s thought–action repertoire and build lasting psychological resources.

How to do it:

  • Actively seek opportunities for creative expression, social connection, and joyful activities.
  • Recognize that integrating positive experiences into daily life is a critical part of trauma recovery.

Resources

Below are selected APA-formatted references that provide scientific evidence supporting these practices. The references are arranged roughly in order of evidence strength—from the most robust findings to areas with emerging support:

  • Vagus Nerve Activation Breit, S., Kupferberg, A., Rogel, A., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044
  • Sensory-Based Grounding Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. New York, NY: W. W. Norton. https://wwnorton.com/books/9780393704848
  • Bilateral Stimulation Techniques Shapiro, F. (2001). Eye movement desensitization and reprocessing (EMDR): Basic principles, protocols, and procedures (2nd ed.). New York, NY: Guilford Press. https://www.guilford.com/books/Eye-Movement-Desensitization-and-Reprocessing/Shapiro/9781572306256
  • Secure Attachment Through Animals or Objects Beetz, A., Uvnäs-Moberg, K., Julius, H., & Kotrschal, K. (2012). Psychosocial and psychophysiological effects of human-animal interactions: The possible role of oxytocin. Frontiers in Psychology, 3, 234. https://doi.org/10.3389/fpsyg.2012.00234
  • Reframing Inner Dialogue Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1
  • Establishing Safe and Consistent Micro-Routines Linehan, M. M. (2014). DBT? Skills training manual (2nd ed.). New York, NY: Guilford Press. https://www.guilford.com/books/DBT-Skills-Training-Manual/Linehan/9781462520425
  • Embracing Positive Experiences Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. https://doi.org/10.1037/0003-066X.56.3.218

Conclusion

Healing trauma is a dynamic process that involves both calming the nervous system and actively building a life filled with safety, connection, and joy. By integrating practices such as vagus nerve activation, sensory grounding, bilateral stimulation, and more, individuals can create a nurturing internal environment that supports long-term well-being. While some methods are strongly supported by current research, additional practices—though emerging—offer valuable benefits and contribute to a holistic approach to healing.

This document, Beneficial Practices for Healing Trauma, is authored by Christopher Steel and is licensed under the Creative Commons Attribution-ShareAlike 4.0 License. CC BY-SA 4.0 License CC License