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:

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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.

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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.

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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.

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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.

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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.

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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

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💡 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.

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