Staying physically and mentally healthy is a cornerstone of trauma recovery. Recovery isn’t just emotional; the body and mind need support to regulate, repair, and stay resilient. Here’s a structured approach for maintaining wellness during recovery:
1. Medical Health
Regular check-ups keep you grounded and prevent neglect of your body:
- Hospital / GP visits: Annual or as advised for overall health
- Blood tests: Track vitamin, hormone, and metabolic health
- Dental checks: Twice a year
- Optical checks: Every 1–2 years or as needed
Consistency reinforces a sense of control over your body.
2. Nutrition & Eating
- Balanced meals: Plenty of vegetables, fruits, whole grains, lean protein
- Hydration: Water, herbal teas, limited alcohol and sugar
- Mindful eating: Focus on your body’s signals, not just routines
Eating well stabilizes mood, energy, and nervous system function.
3. Physical Activity
- Regular exercise: 3–5 times a week, mix of cardiovascular, strength, flexibility
- Movement that feels good: Yoga, swimming, walking, hiking, Pilates
- Consistency over intensity: Small, sustainable habits win over exhaustion
Movement regulates the nervous system, reduces cortisol, and boosts serotonin.
4. Social Engagement
- Hobbies and creative outlets: Painting, music, writing, dance
- Community / club activities: Sports clubs, book clubs, volunteering
- Supportive friendships: Spend time with people who validate and uplift you
Social connection trains safety circuits in the nervous system and prevents isolation.
5. Integrating Body and Mind
- Routine: Keep predictable schedules for meals, sleep, exercise, social time
- Mindfulness: Breathing, meditation, journaling — regulates emotional loops
- Check-ins: Reflect weekly on physical, emotional, and social health
Small, consistent actions reinforce self-trust and resilience.
Quick Daily Checklist
- Drink enough water
- Eat at least 3 balanced meals
- Move your body (walk, stretch, exercise)
- Connect socially or engage in hobby
- Practice 5–10 minutes of mindfulness or grounding
- Note any health concerns and schedule check-ups
💡 Key insight:
Physical and mental health habits aren’t separate from trauma recovery. They strengthen your nervous system, regulate emotions, and give you energy to maintain boundaries and clarity.
