Trauma-Informed
Coping Strategies
Evidence-based coping tools for trauma survivors, including grounding, safety planning, and nervous system regulation techniques.
Trauma can affect how we think, feel, relate to others, and experience the world around us. After a traumatic experience, your nervous system may remain on high alert, making it difficult to feel safe, trust others, sleep, concentrate, or regulate emotions.
These responses are not signs of weakness — they are natural adaptations to overwhelming experiences.
This worksheet introduces evidence-based coping strategies that can help you reconnect with the present moment, increase your sense of safety, and support emotional regulation. Healing takes time, and there is no "right" way to recover. Be patient and compassionate with yourself as you explore these tools.
Understanding Trauma Responses
Following trauma, you may notice your body responding in different ways.
Fight
Feeling angry, defensive, or easily irritated.
Flight
Feeling restless, anxious, or driven to stay constantly busy.
Freeze
Feeling numb, disconnected, "stuck," or unable to respond.
Fawn
Ignoring your own needs to avoid conflict or gain approval from others.
These are survival responses. They developed to help protect you during difficult circumstances.
Step 1: Ground Yourself
When you begin feeling overwhelmed, gently bring your attention back to the present.
5-4-3-2-1 Grounding
Notice:
- 5things you can see.
- 4things you can feel.
- 3things you can hear.
- 2things you can smell.
- 1thing you can taste.
Take slow breaths as you move through each step.
Step 2: Calm Your Nervous System
Choose one strategy that feels helpful today.
Remember: You do not have to force yourself to use techniques that increase discomfort. Choose what helps you feel grounded and safe.
Step 3: Identify Your Triggers
Triggers are reminders of past experiences that can activate your nervous system.
My possible triggers include:
Step 4: Recognize Early Warning Signs
My body tells me I am becoming overwhelmed when I notice:
Recognizing these early signals allows you to use coping skills before emotions become overwhelming.
Step 5: Create a Safety Plan
When I begin feeling overwhelmed, I will:
People I can contact:
Safe places I can go:
Step 6: Practice Self-Compassion
Trauma often leads people to be highly critical of themselves.
Instead of asking,
"What's wrong with me?"
Try asking,
"What happened to me?"
Offer yourself the same kindness you would offer a close friend.
Today, I can show myself compassion by...
Step 7: Build Daily Resilience
Small, consistent habits help strengthen your nervous system over time.
This week I will:
My Personal Grounding Toolkit
Things That Help Me Feel Safe
People Who Support Me
Places Where I Feel Calm
Activities That Help Me Regulate
Remember
Healing from trauma is not about forgetting what happened. It is about learning that what happened to you does not have to control your present or determine your future.
Recovery often comes through small, consistent steps taken with patience, support, and self-compassion.
If faith is an important part of your life, you may find comfort in God's promise:
"When you pass through the waters, I will be with you; and when you pass through the rivers, they shall not overwhelm you."
Isaiah 43:2
You are worthy of healing, hope, and support.
Educational Disclaimer: This worksheet is intended for educational purposes only and is not a substitute for trauma-focused psychotherapy, medical care, or crisis intervention. If traumatic memories, panic, dissociation, or emotional distress are significantly affecting your daily life, consider seeking support from a licensed mental health professional trained in trauma-informed care. If you are in immediate danger or unable to keep yourself safe, call 911 or go to the nearest emergency department. If you are experiencing thoughts of suicide or need immediate emotional support, contact the 988 Suicide & Crisis Lifeline by calling or texting 988.