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From Surviving to Soothing: Finding Calm in the Chaos

Traumatic events can shake the foundation of our lives. Whether it's a personal loss, a natural disaster, a disturbing news story, or a moment that leaves you feeling vulnerable and unsure—stress is a very normal reaction.

But when stress becomes overwhelming or chronic, it can start to affect how you show up for yourself, your loved ones, your work, and your life.

In this post, we’ll explore what to do when stress lingers, how relaxation and meditation can support your recovery, and how to gently reconnect to calm, one breath at a time.



🌀 Understanding Stress After Trauma

Stress after trauma can show up in many different ways—and at different times. It might be immediate, or it could arrive weeks later. Some common signs include:

  • Feeling anxious, helpless, sad, or angry

  • Difficulty sleeping or concentrating

  • Physical symptoms like headaches, upset stomach, or chest tightness

  • Increased use of alcohol, tobacco, or other substances

  • Withdrawing from people or activities

  • Recurring thoughts or nightmares about the event

These reactions are not weaknesses—they’re signs that your body and mind are trying to process something overwhelming.

But you don’t have to do it alone. There are small, effective steps you can take to support yourself and your recovery.


🛠️ Strategies to Cope and Heal

Here are five powerful ways to support your mental and physical well-being:

  1. Stick to a routine- Simple habits like waking up at the same time, eating regular meals, and spending time with others can restore a sense of normalcy.

  2. Take care of your body- Get rest, move your body (even a walk helps), and eat nourishing foods. Limit alcohol and avoid caffeine before bed.

  3. Talk about it (even if it feels awkward)- Reach out to someone you trust. Letting others support you can be incredibly healing. And offering your support to others can help, too.

  4. Take breaks from the news- Consuming constant coverage of traumatic events can keep you in a heightened state of stress. It’s okay to turn it off and do something that brings you joy.

  5. Help your community- When you're ready, contributing your time or energy—whether through volunteering, advocacy, or simply checking in on a neighbor—can offer hope and connection.


💡 When More Help is Needed

Sometimes, stress doesn’t fade on its own—and that’s okay. You might benefit from extra support if you notice:

  • Stress symptoms that last more than two weeks

  • Trouble functioning at work, school, or home

  • Substance use to cope

  • Thoughts of suicide or self-harm


📞 Support Resources in Canada

You are not alone. If you need immediate help or someone to talk to, reach out:


📖 You can also learn more at:


🌸 Relaxation Techniques: The Body’s Natural Reset

Relaxation activates your parasympathetic nervous system—slowing your breath, lowering your heart rate, and inviting your body into rest and repair.

Here are some science-supported ways to activate your relaxation response:

  • Autogenic training: Repeating calming phrases like “my arms are warm and heavy” to create a sense of comfort and calm.

  • Biofeedback: Using a device to learn how your body responds to stress—and how to shift it.

  • Breathing exercises: Deep, slow belly breaths signal safety to the body.

  • Guided imagery: Visualizing peaceful scenes can ease the body into relaxation.

  • Progressive muscle relaxation: Tense, then release muscles one by one to recognize and release tension.

Other practices like meditation, yoga, tai chi, and massage therapy may also support your healing—especially when used consistently over time.


🧘 Meditation: A Path to Calm and Connection

Meditation is a powerful practice that has stood the test of time. Research shows it may help:

  • Lower blood pressure

  • Improve mood and emotional balance

  • Reduce symptoms of anxiety, depression, and pain

  • Support better sleep

  • Reduce inflammation and support immune function

  • Shift activity in the brain to promote resilience and focus


Whether it’s mindfulness, loving-kindness, or meditation, the key is finding what works for you.

Four common components of meditation:

  1. A quiet, distraction-free space

  2. A comfortable position (sitting, lying down, or walking)

  3. A point of focus (breath, word, sound, or object)

  4. An open, non-judging attitude toward thoughts and feelings


🧭 Final Thoughts

You don’t need to be perfect at relaxing or meditating. Even small steps make a difference.

If you’re unsure where to begin, consider starting with a few minutes of deep breathing or a short guided meditation on YouTube or an app like Insight Timer or Calm.

And remember: if your stress, pain, or anxiety feels unmanageable, please reach out for support. Healing is not something you have to figure out alone.


💬 Reflection Questions:

  • Have you experienced any of the stress reactions we covered?

  • Which relaxation technique feels most approachable to you?

  • Have you tried meditation before? What did it feel like?

  • How can you support someone else who may be struggling?

Your healing matters—and it starts with one conscious breath.

 
 
 

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