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Rebuild mental strength

Trauma is an upsetting experience that makes it hard to cope and can leave emotional as well as physical scars. It can happen after things like accidents, abuse, or losing someone close and can make people feel unsafe and in shock. It takes time, patience, and effort to heal after a trauma, but the good news is that recovery is possible. With the right strategies, you can regain your inner strength and rebuild your life.

Understanding emotional recovery

The first step in healing is to recognise how the trauma has affected your emotions. Trauma can cause many feelings, like anxiety, anger, sadness or confusion. Emotional recovery means dealing with these feelings, so you can begin to find peace again. Steps towards emotional recovery include:

• Accepting your feelings: It's normal to feel overwhelmed after a traumatic event. Allow yourself to feel and show your emotions.
• Giving yourself time: Healing from trauma isn’t a quick fix. Be patient with yourself as you go through the process.
• Surrounding yourself with support: Turn to friends and family you trust to give you the comfort and understanding you need to recover.

Develop coping mechanisms
Coping mechanisms are ways to help you handle stress and difficult emotions. Building healthy coping skills can help you take control of your feelings and help you heal. Effective coping mechanisms include:

• Mindfulness and meditation. These help you stay focused on the present moment, which can reduce anxiety and stress.
• Physical activity. Exercise like walking, yoga, or swimming releases endorphins, which can improve your mood and mental wellbeing. 
• Positive self-talk: Replace negative thoughts with positive ones. Encourage yourself by telling yourself, “I am strong” or “I am healing”.

Build a positive routine
Rebuilding your life after trauma often means creating new, helpful routines that make you feel safe and in control. Having a daily plan can lower your anxiety and bring back a feeling of normal life.

• Set small goals. Start by setting small, manageable goals that give you a sense of achievement. This could be something as simple as eating a healthy meal or going for a short walk.
• Create a calming environment. Make your living space a peaceful place where you feel relaxed and secure. 
• Practice self-care: Make time for activities that support your body and mind, such as getting enough sleep, eating well, and doing things you enjoy.

Get professional support
Healing from trauma can be hard to handle by yourself. Getting help from a professional, like a therapist or counsellor, is an important step in healing. They can show how best to understand your trauma and help guide you through recovery. There are many ways of getting professional support: 

• Join a support group. Many people find this comforting because they can share their experiences and hear how other people manage to recover.
• Counselling: A counsellor can offer a safe space to talk about your experiences and help you develop strategies for coping with trauma.
• Contact a mental health hotline. If you’re feeling overwhelmed or unsure where to turn, confidential mental health helplines can provide immediate emotional support and guidance. You can contact SADAG (South African Depression and Anxiety Group) on 0800 567 567 for crisis support and mental health referrals, or LifeLine South Africa on 0861 322 322 for 24-hour emotional support and counselling.
• Support is also close at hand: We have partnered with Company Wellness Solutions (CWS), an independent service provider, to offer you help and support.