8 Trauma Processing Techniques to Try at Home Today
Takeaway: Trauma healing isn’t about “getting over it” — it’s about gently helping your mind and body feel safe again. In this post, you’ll find an overview of common trauma processing techniques, plus activities you can try on your own.
Trauma doesn’t just live in your memories—it lives in your body, your breath, your reactions. Even when you “know” something is over, you might still feel stuck in survival mode, unsure how to move forward. While therapy is a powerful space for healing, many people also ask: What can I do on my own between sessions? How can I begin to process trauma gently, from home?
I’m Dr. Abrah Sprung, a licensed clinical psychologist specializing in trauma recovery using EMDR, Brainspotting, and somatic therapy. In my work with clients, I often guide people in building supportive tools for nervous system regulation and emotional integration because real healing happens both in and outside the therapy room.
In this article, I’ll share 8 trauma processing techniques you can try at home—approaches that support grounding, emotional release, and reconnection with your body. Whether you're currently in therapy or just starting to explore how to work through trauma, these practices can help you begin to feel more resourced, safe, and whole.
How to process trauma: 8 common techniques
When we talk about processing trauma, we’re referring to the ways the brain and body integrate past overwhelming experiences so they no longer feel present or threatening. In therapy, we use a range of approaches—from EMDR to Internal Family Systems (IFS) to somatic work—to support this integration. But there are also gentle, trauma-informed practices you can try at home to begin reconnecting with your body and emotions in a safe, empowering way.
Below, I’ve outlined eight trauma processing techniques, each grounded in therapeutic principles. Along with each approach, you’ll find a simple at-home exercise to help you begin building your own healing toolkit. Remember: Go slowly, honor your limits, and pause if you feel overwhelmed. Healing isn't about pushing through pain—it's about building safety and choice.
1. Grounding Exercises
What it is: Grounding techniques are practices that help bring your awareness back to the present moment, especially when you’re feeling overwhelmed, dissociated, or emotionally flooded.
How it works: Trauma can pull you out of the here and now. Grounding activates your senses and anchors you in your body, helping the nervous system shift from fight-flight-freeze into regulation.
Who it’s for: Anyone who experiences anxiety, flashbacks, panic, or dissociation can benefit—especially those in early stages of trauma work.
Exercise to try at home:
5-4-3-2-1 Method: Identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. Say them out loud or write them down.
Cold Water Reset: Splash cold water on your face or hold a cold compress to your hands or cheeks. This activates the parasympathetic nervous system, helping calm the body.
2. Tapping (Emotional Freedom Technique)
What it is: Tapping combines gentle physical touch with cognitive reframing by stimulating acupressure points while speaking affirming statements.
How it works: This technique helps downregulate the nervous system and reduce emotional intensity by calming the amygdala, the part of the brain that responds to stress and fear.
Who it’s for: Individuals dealing with anxiety, trauma triggers, or emotional overwhelm. It can be especially helpful when talk therapy feels too activating.
Exercise to try at home: Tap gently on the side of your hand while repeating: “Even though I feel overwhelmed, I accept myself just as I am.” Continue tapping through the eyebrow, side of eye, under eye, chin, and collarbone points, repeating calming phrases.
3. Progressive Muscle Relaxation (PMR)
What it is: A practice that involves tensing and relaxing specific muscle groups in sequence to release tension stored in the body.
How it works: Trauma can cause chronic muscle tightness. PMR helps reset the body’s stress response by encouraging physical relaxation and body awareness.
Who it’s for: Those who carry trauma physically (e.g., jaw clenching, shoulder tension), or who struggle to feel “present” in their body.
Exercise to try at home: Start at your feet—tense the muscles for 5 seconds, then release. Move up through legs, abdomen, arms, and face. Breathe slowly and notice the shift in sensation.
4. Trauma Narrative
What it is: A writing-based technique that allows you to tell your story in small, manageable pieces—on your terms and in your voice.
How it works: Putting words to trauma helps the brain reprocess what happened, particularly when done slowly and with intention. Writing externalizes the experience, which can reduce its emotional charge.
Who it’s for: People ready to explore their story with structure and support. It’s especially effective when used alongside therapy.
Exercise to try at home: Choose a single moment, not the whole story. Write down what happened, what you felt, and what you wish had been different. Pause often and take breaks as needed.
5. Parts Work (IFS-Inspired)
What it is: Based on Internal Family Systems (IFS), parts work helps you identify different inner “parts” of yourself, such as the protector, the inner critic, or the wounded child.
How it works: Trauma often causes internal conflict. Parts work invites curiosity and compassion toward each part, helping reduce shame and increase self-leadership.
Who it’s for: Those who feel stuck in inner conflict or self-criticism, or who want to build a more compassionate inner dialogue.
Exercise to try at home: Notice a strong feeling (e.g., anxiety, anger). Ask yourself: “What part of me is feeling this way? What is it trying to protect?” Write a short dialogue between yourself and that part—start with curiosity, not judgment.
6. Butterfly Hug
What it is: A bilateral stimulation technique where you cross your arms over your chest and alternately tap your shoulders.
How it works: Bilateral tapping calms the nervous system and helps integrate emotional material—similar to the mechanisms used in EMDR.
Who it’s for: Children, teens, and adults seeking simple, gentle tools for self-soothing—especially those familiar with EMDR or somatic work.
Exercise to try at home: Cross your arms over your chest and gently tap left-right-left-right. As you tap, breathe slowly and focus on a calming image or memory.
7. Movement Expression
What it is: Using movement—shaking, stretching, dancing—as a way to release stored energy and reconnect with your body.
How it works: Trauma can create a sense of being frozen or stuck. Movement activates the body’s natural discharge mechanisms and supports regulation and flow.
Who it’s for: Anyone who feels emotionally or physically “trapped” in their trauma. Particularly helpful for people who struggle to express feelings in words.
Exercise to try at home: Put on music and let your body move however it wants—no choreography, no judgment. You might shake out your arms, bounce on your feet, or sway gently. Let your body lead.
8. Create a Safe Space
What it is: A designated area in your home filled with items that bring a sense of calm, comfort, and safety.
How it works: Visual and sensory cues can signal to your nervous system that you’re safe now. Over time, returning to this space can become a form of self-regulation.
Who it’s for: Anyone seeking a sense of grounding at home—especially those who feel dysregulated or unsafe in their environment.
Exercise to try at home: Choose a corner or chair in your home. Add cozy items like a blanket, a favorite candle, soft lighting, or grounding objects (e.g., crystals, art, affirmations). Go there regularly—especially during times of stress.
When to consider processing trauma with a therapist
While these at-home techniques can be deeply supportive, they aren’t meant to replace the safety, structure, and attunement that professional therapy provides. Processing trauma—especially more complex or long-standing trauma—often requires the presence of a trained therapist who can help you move through difficult material without becoming overwhelmed or retraumatized.
Here are some signs that you might benefit from processing trauma in therapy:
You feel emotionally flooded or dissociate when trying to think about the past.
You’ve experienced childhood trauma, abuse, or neglect.
Experience frequent flashbacks or intrusive memories that disrupt daily life
You have persistent symptoms like anxiety, nightmares, panic, or chronic tension.
You feel “stuck” in patterns you can’t seem to shift, no matter what you try.
You struggle to trust others or feel safe in relationships.
You use unhealthy coping mechanisms (substances, self-harm, or other risky behaviors) to manage distress.
You’ve tried self-help tools but still feel disconnected, unsafe, or unwell.
You’re ready to explore deeper healing with skilled, compassionate support.
You don’t have to navigate this process alone. Trauma is heavy—but it becomes lighter when held in the presence of someone who truly sees you and knows how to help you heal.
Final thoughts
Trauma can leave you feeling fragmented, disconnected, or like you’re constantly bracing for impact. Healing is possible, but it doesn’t have to happen all at once. Whether you're just beginning to explore your story or have been doing this work for years, using trauma processing techniques—in therapy or at home—can help you reconnect with your body, regulate your emotions, and build a life that feels safe and fully yours.
If you're wondering how to process trauma in therapy or feel ready to take the next step, I’d be honored to walk that path with you. At Parkview Counseling, I specialize in helping clients move from survival to thriving. Using evidence-based approaches like EMDR, Brainspotting, and IFS, we’ll work together to process trauma at a pace that honors your resilience.
If you’re ready to begin, I invite you to schedule a free consultation. Your healing story is waiting to unfold.
