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Dealing with trauma

Trauma can cause diverse psychological, emotional, and physical symptoms. Whether you have experienced trauma or are a loved one, this can lead to dysregulation, tension, or panic. Fortunately, there is a lot you can do to cope with this. On this page, we tell you more about it and you will find practical tips and tools. 

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Daily habits that build resilience

Resilience is not a trait you either have or lack, it is something you can strengthen if you pay attention to it.

The Window of Tolerance

The Window of Tolerance refers to the zone in which you can tolerate tension and remain in balance.

Coping with dissociation

Learning to deal with dissociation can be a quest. A quest that is different for everyone, but in which you are not alone.

Grounding exercises

Grounding exercises can help you stay in the present, or come back when you have dissociated.

Dealing with dysregulation

As a result of trauma, the stress system can become dysregulated.

Coping with anxiety and panic attacks

Many people with trauma suffer from anxiety and panic attacks. Read several tools to cope with them.

Frequently asked questions by people with trauma

What can I do during a panic attack?

What small habits can strengthen my resilience?

What can I do to calm my stress system?

How can I deal with negative thoughts?
View all questions

Frequently asked questions by loved ones

How can I explain to our children what is going on with mommy/daddy?

How can I help during a flashback?

How do I deal with my loved one's low self-esteem without constantly getting into arguments?

What can I do with my feelings of anxiety, powerlessness, or frustration?

Why does my loved one sometimes do things that are unhealthy or destructive, and how can I help with that?
View all questions

Resources to get started with yourself

Tips for dissociation

Learning to cope with dissociation can be a quest. A quest that is different for everyone, but in which you are not alone. We share various tips to prevent dissociation or to be able to break through it.
  • Dissociation

Making collages during trauma

Making collages can help you return to yourself and dare to trust your own instincts again.
  • Regulation, Creative

Visual body scan

This Visual Bodyscan can support becoming aware of body sensations through a combination of mindfulness and expression.
  • Regulation, Grounding, Creative

Box breathing

This breathing exercise helps you clear your mind, relax your body, and improve your focus and concentration.
  • Regulation, Breathing, Creative

Letter to your healthcare provider

A sample letter you can use to tell a healthcare provider what you need.
  • Regulation, Dissociation

Letter to your younger self

Writing a letter to your younger self can help restore the inner connection within you. The little you is finally seen.
  • Write

Your own comfortable place

Experiencing and describing a place where you feel comfortable can help create positive feelings.
  • Creative, Write

Writing with your body

Learning to connect with your body. By first feeling, then listening, and then writing in dialogue with it.
  • Write

Safe place within yourself

When you feel stressed, this simple relaxation technique, drawing doodles, can help you release tension.
  • Regulation, Creative

Doodling for relaxation

When you feel stressed, this simple relaxation technique, drawing doodles, can help you release tension.
  • Regulation, Creative

Draw your breath

If you struggle with anxiety, breathing can become a source of concern. This exercise can help you better regulate your anxiety.
  • Regulation, Breathing, Creative

Your values as a compass

The values exercise helps you discover what you find important in life and how you can live more in accordance with that, step by step.
  • ACT
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Traumanet Congress October 16

On Friday, October 16, we are already organizing our 4th conference!

This afternoon, with five engaging speakers, we will reflect on trauma and resilience from various cultural perspectives. Welcome!

Yes, I'll be there