Regulate to Heal: Why Learning Coping Skills Is Essential in Trauma Recovery
Trauma can leave lasting imprints not just in your mind, but in your body and nervous system. When we’ve been through overwhelming or unsafe experiences, our body can remain stuck in survival mode long after the threat is gone.
That’s why healing trauma isn’t just about talking, it’s about learning to regulate the nervous system. And that begins with one of the most foundational parts of trauma work: coping skills.
What Are Coping Skills and Why Do They Matter in Trauma Therapy?
Coping skills are tools or strategies that help you move through distress, regulate your emotions, and feel safer in your body. For people healing from trauma, these skills become the bridge between survival and connection.
When trauma occurs, the body learns to freeze, flee, or fight. These states are protective, but over time, if your nervous system stays locked in hyperarousal (anxiety, panic, anger) or hypoarousal (numbness, shutdown), it becomes hard to live fully.
That’s where intentional coping tools come in. They send signals to your nervous system that you are safe now, helping it shift out of survival mode.
The Vagus Nerve: Your Body’s Built-In Healing Pathway
Many of the most effective coping strategies target something called the vagus nerve, a long, wandering nerve that plays a key role in calming the body. When stimulated, the vagus nerve can help:
Slow your heart rate
Lower cortisol (stress hormone)
Reduce anxiety and inflammation
Improve digestion and emotional regulation
In trauma therapy, learning to activate the vagus nerve gently and consistently helps your body unlearn the chronic stress response.
Try These Pocket-Sized Coping Tools (And Grab the Zine!)
We’ve created a free, printable Pocket Zine you can fold and keep in your bag, desk, or therapy journal. It’s full of simple, nervous-system-friendly tools you can use anytime.
Here’s a preview of what’s inside:
1. Music
Certain rhythms and tones (especially slow, melodic music) can stimulate the vagus nerve through the auditory system. Humming or singing along adds even more benefit.
2. Bilateral Movement
Walking, tapping alternating sides of the body, or butterfly hugs use left-right stimulation to ground you and help process emotion. It’s also used in EMDR therapy.
3. Hot/Cold Exposure
Splashing cold water on your face, using a warm compress, or taking a contrast shower can activate the diving reflex, helping calm anxiety fast.
4. Gentle Walks
Rhythmic movement like walking helps regulate breathing and creates a safe, sensory-rich experience that promotes nervous system regulation.
5. Deep Breathing
Slow, diaphragmatic breathing (like box breathing or 4-7-8) sends direct signals to the brain that you’re safe, activating the vagus nerve through the lungs and diaphragm.
6. Sour Candy
Tart flavors (like lemon or sour candy) activate the salivary glands, which are connected to parasympathetic (rest/digest) response. Plus, the sharp taste can bring you into the present moment.
7. Dancing & Free Movement
Moving to music, even in small ways, releases endorphins and creates embodied joy. It also reconnects you with your body in safe, playful ways.
Why Coping Skills Come Before “Deep” Trauma Work
In trauma therapy, it’s common to feel eager to “get to the root” of the trauma. But here’s the truth: You can’t process trauma effectively if your nervous system doesn’t feel safe.
Coping skills help you build that sense of internal safety…a prerequisite for deeper work. Think of it like building a foundation before you build a house.
In fact, one of the first phases of trauma-informed care is called stabilization and that’s where these tools shine. They’re not just “feel good” practices, they’re essential neurobiological strategies for healing.
How We Use Coping Skills at Mind+Full Therapy
At Mind+Full Therapy, we believe healing is not just about what happened to you, it’s about what’s possible now.
That’s why we integrate nervous-system education and practical coping strategies into every part of our work. Whether we’re doing talk therapy, somatic work, or EMDR, we always start with helping you feel grounded, empowered, and safe.
The goal isn’t just to “get rid” of symptoms. It’s to build a life where you feel more choice, connection, and calm.
Download the Free Pocket Zine: Your Calm-Down Companion
Want a handy list of these tools to carry with you or keep in your therapy space?
It’s simple to print, fold, and use whenever you need a reset. Use it between sessions, during moments of stress, or as part of your daily self-regulation practice.
Click on the Link Icon to download zine!
Frequently Asked Questions
1. How often should I use coping tools?
Ideally, every day, not just in crisis. The more you practice while calm, the more accessible the tools become when you’re stressed.
2. What if none of the tools “work” for me?
Sometimes, it takes time or experimentation to find what feels right. Start small, stay consistent, and bring your experience into therapy to explore together.
3. Are coping tools a replacement for therapy?
No, coping skills support therapy, but don’t replace it. Think of them as companions on the path to deeper healing.
4. Can these tools really help with trauma?
Yes. Many are backed by neuroscience and are used in evidence-based trauma therapies. They’re especially helpful for regulating the vagus nerve and calming survival responses.
5. Do I have to use all the tools in the zine?
Not at all. Try them out and see which ones your body responds to. Everyone’s nervous system is different.
6. Can I use these tools with kids or teens?
Absolutely. Most of these tools (like music, movement, and sour candy) are kid-friendly and often more effective than talking alone.
Final Thoughts
Healing trauma takes time, patience, and compassion. But it also takes tools, especially tools that help you regulate your nervous system in real-time.
Whether you’re in therapy or just beginning your healing journey, learning how to support your body’s cues for safety is one of the most empowering steps you can take.
Start small. Stay curious. And know you’re not alone.
Don’t forget to grab your Pocket Zine of Coping Skills and begin exploring what calm feels like: in your body, not just your mind.