If you’re a trauma survivor, you may have heard about incorporating more self-care into your routine. I welcome you to explore these 15 different 5 minute holistic self-care ideas that also provide trauma-informed strategies to ease your symptoms.
15 Holistic 5 Minute Self-Care Ideas
I invite you to view this list as a buffet, so you can take what you like and simply leave the rest. What speaks to you is the best strategy, and you can end your practices any time you choose.
1. Quick Breathwork
Breathwork is a simple tool to calm your body and reduce stress. I invite you to explore this simple complete-breath exercise:
In your time and in any position you choose, I invite you to inhale into your belly. Once your belly feels full, I welcome you to inhale into your lungs, followed by your chest and throat. When you’re ready, I invite you to gently exhale in reverse order (starting with your chest and throat). You can do this at any pace that suits you and repeat as much as you like.
I welcome you to explore more breathwork exercises in this blog post.
2. Grounding
Grounding is a quick way to return to the present and feel supported in your space.
In your time, I invite you to notice the connection between your body and the surface supporting you. You might imagine roots sprouting at this connection, and gently place focus on the support of the surface holding you. Remain here as long as you choose.
3. Body Stretch
You don’t need to do an hour of yoga to release tension in your body. A quick couple of stretches is enough to soften. Here are a few ideas to get you started:
- Gentle neck rolls
- Extend your arms behind your back for a chest expansion
- Reach arms overhead
- Standing forward fold, or seated forward fold if you’re in a chair.
- Gentle seated or standing twist
4. Journaling
A five minute journaling practice is a perfect time to release emotions, express healthy gratitude, or express your day. This blog post gives you 15 journal prompts for releasing anger after trauma.
5. Connect With Nature
If you need a quick break, heading outside or even looking out your window to connect with nature provides a nourishing rest. If you choose to head into the outdoors, maybe you notice your five senses or practice grounding.
6. Make A Nourishing Snack
Your body deserves healthy, nutritious food, and preparing your snack allows you to take in each moment for deeper mindfulness. Giving your mind a mindfulness break and your body nourishing food is an easy way to show yourself self-care.
7. Affirmation Meditation
Affirmations, or repeated phrases, are a perfect focus point for a quick meditation. I invite you to explore 49 affirmations for trauma survivors in this blog post. Whether you wish to cultivate more peace, tranquility, love, connection, or anything in between, a five-minute meditation is a great way to recenter and provide a mental rest. You can meditate in any way you choose.
If you’re new to meditation, or would like to explore meditation after sexual trauma, I invite you to read this blog post.
8. An Essential Oil Aromatherapy Break
Genuine (not synthetic) essential oils provide therapeutic effects that you can access anytime you like. I invite you to fill a diffuser, use a spray, or experiment with these any way you choose for a quick pick-me-up in your day.
9. Mindfulness Walk
I invite you to do this anywhere you choose. A mindfulness walk is when you pay close attention to your feet, ankles, and sensations of your body as you slowly walk. You can go at any pace that suits you and you’re welcome to note anything that arises. Maybe you notice smells, sensations, emotions, sights, or anything else. I invite you to end your practice any time.
10. Self-Compassion Practice
When is the last time you gave yourself a gentle hug? This practice welcomes comfort and self compassion, and you can do this in any way you choose.
11. Tension Release
Many trauma survivors experience tension in their body. You can soften this through gentle practices, including meditation, body scans, stretching, and even massage to soften your tension.
12. Explore Your Creativity
If you’ve been missing your hobbies lately, you may incorporate them with a five minute block of time. A few examples to express your creativity are drawing, writing, or coloring, knitting, playing music, cooking, and sculpting.
13. Digital Rest
I’ve you’ve been spending lots of time on screens, I invite you to take a 5 minute pause and allow your eyes a rest.
14. Tea Meditation Break
I welcome you to brew tea or a hot beverage of your choice and practice a mindfulness exercise. Can you notice the temperature on your hands, the liquid in your mouth, how it feels as you sip? What is the taste? How many flavors do you notice? This is a quick way to come into the present and set aside racing thoughts.
15. Mudra Practice
Mudras, or hand gestures, are ways of placing your hands to produce a desired energetic effect. A simple one to start with is: Adi Mudra.
I invite you to place your thumbs into your palms, and gently hold your thumb with your other fingers (it’ll look like a thumb’s up but with your thumb tucked inside). I welcome you to rest your hands anywhere you choose to go inward and soothe anxiety. You can end your practice anytime.
Overview
Self-care doesn’t need to be an all-day event that creates overwhelm. These 5 minute self-care ideas give you holistic healing without asking too much of your time. I welcome you to take your time with this list and choose the ones that truly speak to you.
Take Care.
