Unit 2: Managing Trauma
IN THIS LESSON
Creating a routine can help restore your sense of safety and help regulate your body.
Make it fun and uniquely you. Build a routine that you enjoy.
Self-care routines are amazing in that they establish a healthy habit in addition to restoring a sense of safety, regulate the nervous system and build resilience.
The fun part about them is that you can get creative and build routines that you enjoy. As the creator, you also can update and modify them as you see fit.
Here’s an example of a daily self-care plan provided by Microsoft Copilot. Use it to provide inspiration for your own!
Morning Routine
Gentle Wake-Up: Stretch or breathe deeply for 5 minutes before checking your phone.
Grounding Practice: Use the 5-4-3-2-1 method to orient yourself in the present.
Affirmation: Say one compassionate statement aloud (e.g., “I am safe in this moment”).
Nutrition & Hydration: Eat a balanced breakfast and drink water to stabilize energy.
Midday Reset
Movement Break: Take a short walk or do light stretching to release tension.
Mindful Pause: Spend 5 minutes focusing on your breath or noticing your surroundings.
Journaling Prompt: Write one sentence about how you’re feeling right now—no judgment, just observation.
Evening Wind-Down
Reflection: Journal for 10 minutes about triggers, wins, or emotions from the day.
Creative Outlet: Draw, listen to music, or engage in a hobby that feels soothing.
Connection: Reach out to a trusted friend, support group, or online community if you feel isolated.
Digital Boundaries: Limit news or social media before bed to reduce stress.
Night Routine
Body Scan Meditation: Lie down and mentally scan from head to toe, releasing tension.
Gratitude Note: Write down one thing you appreciated today, however small.
Consistent Sleep Schedule: Aim to go to bed at the same time each night to help regulate your nervous system.
Weekly or Occasional Self-Care
Therapy Sessions: Regular appointments with a trauma-informed therapist.
Support Groups: Connecting with peers who understand the healing journey.
Creative Projects: Larger art, writing, or music projects that provide meaning and joy.
Self-Compassion Practices: Treating yourself kindly—celebrating small wins and progress.
Time to Reflect
Question 1: Create a Saturday morning routine like those outlined in the daily self-care plan.
Question 2: Create a Sunday evening wind-down routine like those outlined in the daily self-care plan.