Level 1: Top 10 Trauma Recovery & Therapy Principles

These foundational principles help individuals begin the process of understanding, processing, and healing from trauma.

1️⃣ Establish Safety & Stability

Trauma recovery starts with creating a safe, supportive environment (physically & emotionally).

Build predictability and consistency in daily routines.

2️⃣ Grounding & Mindfulness for Emotional Regulation

Use grounding techniques (5-4-3-2-1 method, deep breathing) to stay present.

Practice mindfulness and body-awareness exercises to regain control over emotions.

3️⃣ Recognize & Validate Your Trauma Response

Understand that trauma affects thoughts, emotions, and the nervous system.

Recognize triggers and emotional flashbacks without judgment.

4️⃣ Rebuild a Sense of Control & Autonomy

Trauma often leaves people feeling powerless—empower yourself with small, intentional choices daily.

Set personal boundaries and practice self-advocacy.

5️⃣ Identify & Challenge Trauma-Based Beliefs

Trauma can lead to distorted core beliefs (e.g., “I am unworthy” or “The world is unsafe”).

Learn cognitive restructuring techniques to replace self-defeating thoughts.

6️⃣ Process Trauma at Your Own Pace

Healing is not linear—there’s no right timeline for recovery.

Work through emotions gradually, using trauma-informed therapy if needed.

7️⃣ Develop Healthy Coping Mechanisms

Replace maladaptive coping (substance use, avoidance, self-isolation) with constructive coping (movement, journaling, social connection).

Engage in creative expression (art, music, writing) to process emotions.

8️⃣ Build a Support System

Healing from trauma does not happen in isolation—connect with trusted friends, family, or support groups.

Consider trauma-informed therapy (CBT, EMDR, Somatic Experiencing).

9️⃣ Reconnect with the Body & Release Stored Trauma

Trauma is stored in the nervous system—use movement-based therapies (yoga, tai chi, TRE - Tension Release Exercises) to process it.

Develop body awareness through breathwork and relaxation techniques.

🔟 Foster Self-Compassion & Post-Traumatic Growth

Shift from survival mode to a mindset of resilience and meaning-making.

Reframe your narrative: “I am not what happened to me. I am who I choose to become.”