7 Practices to Balance Energy & Well-Being in Trauma Healing Work
Healing others, especially when it involves trauma, can be emotionally draining. I’m often confronted with deep pain and complex stories that can leave me feeling drained or disconnected if I’m not careful. Over the years, I’ve learned that the key to continuing my work with authenticity, energy, and compassion is making sure that I’m taking care of myself.
It’s easy to pour everything into helping others, but I’ve come to realize that when I’m not tending to my own well-being, I can’t show up for others in the way they need me. That’s why I’ve found it essential to create and maintain daily practices that nourish my mind, body, and spirit, practices that allow me to heal and grow alongside those I serve.
I have been working with several patterns like this, such as:
★ Physical Exercise
As someone deeply involved in trauma work, I’ve found that movement is one of the quickest ways for me to release the emotional weight I carry. After intense sessions, it’s easy for me to feel heavy, like I’ve absorbed too much of someone else’s energy. I’ve learned that a brisk walk or even a stretch session can do wonders to help clear my head and release that tension. It’s not about doing a vigorous workout every day, sometimes it’s as simple as getting outside for a walk or moving my body in a way that feels good. Movement, no matter how small, serves as a reminder that my body is my home, and my emotions deserve to be expressed and released. It’s a practice that has helped me stay in touch with my physical self while navigating the emotional depths of my work.
★ Journaling & Self Reflection
When trauma work becomes overwhelming, journaling serves as my sanctuary. I write not just to process but to clear out the emotional fog. Writing has helped me see things more clearly and allowed me to distance myself from the intense feelings I often carry home with me. There’s something deeply grounding in putting pen to paper, giving shape to emotions that might otherwise stay hidden. It’s also where I reconnect with myself, away from the roles I play as a healer or guide. Journaling is my space to breathe. It’s where I can be completely honest with myself, with no judgments, no filters. But journaling goes deeper for me, it’s a way of asking myself, “What am I carrying right now? What’s mine and what’s someone else’s?” It allows me to separate myself from the emotional weight of my work. Through writing, I can process my thoughts, gain perspective, and find clarity. If you're a trauma worker, it’s easy to carry everyone’s emotions with you. Journaling is your opportunity to release and reflect. It’s your safe space, where you get to be the writer, the reader, and the healer all at once.
★ Nurturing your Spirituality
Spirituality is an anchor. For some, it might look like prayer or meditation. For others, it might involve connecting with nature or sitting in quiet reflection. For me, it’s a daily practice of returning to my center. It’s about tuning into something larger than myself, whether it’s the energy of the universe, the grounding force of the earth, or the power of stillness. Taking time each day to honor this connection helps me realign with my sense of purpose. My spirituality is the thread that ties my work together, reminding me of why I do this in the first place. It’s the place I turn to when I feel burned out or overwhelmed, and it’s the foundation that helps me return to balance. Find whatever resonates with you, something that nurtures your soul, quiets your mind, and helps you return to a state of peace. Spirituality isn’t just an escape, it’s a reminder of our deeper purpose. Even five minutes of quiet reflection each day can help restore a sense of belonging to yourself and the world around you.
★ Creative Works (like Neurographic)
When words aren’t enough, I turn to Neurographics. This method has become one of the most powerful tools in my toolkit, not just for my clients but for my own personal healing. In my workshops, I’ve seen people unlock emotions they didn’t realize they were carrying, transforming pain into beauty. The act of drawing becomes an act of release, renewal, and self-discovery. Neurographics, a form of art therapy, allows me to visually represent emotions and thoughts that are difficult to express through language. Creating these intricate patterns and shapes enables me to process complex feelings and release trauma in a creative, non-verbal way. It’s a process of visually transforming energy, and it allows me to tap into a deep well of healing. Neurographics has helped me work through my own blocks, process emotions, and open up new pathways for healing. I believe creativity is a deeply healing act. It’s a way to give voice to what can’t always be put into words. If you’re a trauma worker, you likely need outlets to process and express all the emotions you take on. Find your creative outlet, whatever it may be. Let it be raw, unpolished, and free.
★ Work/Life Balance
I used to think being “busy” meant I was doing well in my work. But I’ve learned that true success isn’t in how much we take on, but in how well we manage our time and energy. When engaged in trauma healing work, the line between your professional role and personal life can blur. Without boundaries, emotional exhaustion becomes inevitable. Learn to define your limits, when your day ends, so does your work. Set specific rituals to mark the transition from healing work to personal time. For example, after a session, take a 10-minute break to breathe deeply, stretch, or walk outside. These small but intentional actions help you detach emotionally and protect your own energy.
★ Personal Growth Work
Healing others often mirror your own growth journey. While you may be guiding others, remember to also invest in your healing. Growth doesn’t require you to be perfect, it only asks for your willingness to keep trying, even when it feels hard. Each small step builds a foundation of resilience. By addressing your wounds and learning new strategies, you become better equipped to hold space for others.
★ Spending time with people who provide positive support
None of us can do this work alone. I’ve learned that having a supportive community is vital to my well-being. I surround myself with people who lift me up, who offer honest feedback, and who simply listen when I need to vent. Support doesn’t always mean advice. Sometimes, it’s just being there, in silence, as I process. The people in my life offer grounding, love, and clarity when I need it most. They remind me of my worth when I forget. Take stock of your circle, who fills you with energy? Who reminds you that you’re human, too? Lean into these relationships. They are your strength.
