What to Do After a Setback in Trauma Healing

The process of healing trauma takes courage and dedication. Although the benefits of the healing journey are significant, we may at times be faced with setbacks. We may know on some level that healing is never a linear process, but it can be discouraging when we experience a setback, as we may wonder if we have failed or if the time and energy we are investing into our healing is even worth it. Here are some tips for how to manage a setback in your trauma-healing journey: 

1. Identify and Adjust Expectations

It is natural to have expectations when we are healing trauma. It can be helpful to identify what exactly those expectations are so that we can evaluate how aligned (or not) they are with our current reality, and to adjust our expectations accordingly. By doing so, we can begin to integrate the fact that setbacks are a normal and expected part of getting better. This understanding will allow us to give ourselves some grace in our process.  

2. Practice Self-Compassion

When we go through something difficult, the instinct can often be to be hard on ourselves. If we can pivot to offering ourselves some empathy and self-compassion, it is likely we will be able to recover from our setback more effectively. If practicing compassion is a challenge for you, consider imagining what a friend would say to you about the situation – just imagining that flow of kindness can be supportive.  

3. Coping Strategies

If we have been doing trauma healing work for very long, it is likely we have learned some healthy coping strategies along the way. After a setback is the perfect time to bring in these skills and tools, so that we can regain our emotional and physical safety and equilibrium. Some basic coping strategies may include grounding techniques, exercise, creative activities, and paced breathing.  

4. Seek Support

A setback is a perfect time to schedule an additional session with a counsellor, reach out to a trusted friend, or attend a support group. By seeking support, we can explore and process our feelings about the setback in a safe space, and consider new perspectives on our experience. They can also provide us with important reminders of our victories and progress along our trauma healing journey. 

Interested in learning more about Grief? Check out these resources: 

Check out these resources:

If you are looking to connect further or receive support around trauma or other supports, please get in touch with us at 250-718-9291 or email us at [email protected].

Check out these resources:

• https://www.anxietycanada.com/sites/default/files/adult_hmptsd.pdf 
• https://www.cbc.ca/natureofthings/features/ptsd-self-care-tips-for-victims-and-their-family 
• https://www.psychologytoday.com/ca/blog/simplifying-complex-trauma/202207/5-bottom-coping-techniques-trauma-survivors 

Written by: Charlotte Spafford, Practicum Student

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