Our bodies are naturally wired for the fight-or-flight response. When we experience frequent, ongoing, or complex trauma, this response can stay stuck in high gear. We might find ourselves constantly bracing for the "next bad thing," always on alert.

For those who grew up in chaotic or unsafe environments, this reaction is understandable. Trauma, by its very nature, is unpredictable and disrupts any sense of routine. Afterward, our brains become focused on one thing: figuring out how to stay safe and prevent it from happening again.

As a trauma survivor, you might find that creating and sticking to a daily routine can be a powerful way to support your healing journey. It’s all about adding a little predictability to your day, which is the opposite of the chaos of trauma and can help you feel more grounded and in control.

Research agrees - having a routine can make healing from trauma easier. In one study, a greater ability to maintain regular daily routines during stress was associated with lower levels of PTSD symptoms.

A daily routine can send a message to your body that it’s okay to let your guard down. Let’s explore why a routine can be such a powerful tool in recovery and how to start building one that works for you.

Signaling Safety and Relaxation

When you know what’s coming next, your body can start to relax. Think about it: if you’re constantly dealing with unpredictability, your brain stays on high alert, ready for anything.

But when you have a routine, it’s like you’re telling your nervous system, “Hey, it’s all good. We know what’s next, and it’s safe to chill.” This predictability can make a big difference, allowing you to tap into a sense of calm that can sometimes feel out of reach.

Building Resilience

Recovery can be exhausting, and building resilience is key to maintaining the energy you need to keep going. When you’re intentional about incorporating healthy habits into your day, you’re strengthening your ability to bounce back from tough times.

Every little thing you do to take care of yourself adds up. By making things like proper sleep, nutrition, and exercise a regular part of your day, you’re setting a foundation that can help you weather the storms a little easier.

Reducing Stress

Stress has a sneaky way of creeping up on us. A consistent routine can help keep it at bay, creating a sense of order that helps calm both the mind and body. When you know you’ve got dedicated times for specific activities, you’re giving yourself a little roadmap for the day.

This can cut down on decision fatigue and prevent the overwhelming feeling of not knowing where to start. Less stress means more space for healing, plain and simple.

Making Time for Healing Practices

Healing isn’t a one-time thing—it’s a process. When you create a routine, you’re building intentional moments into your day for activities that nourish you.

Whether it’s mindfulness, self-compassion, or any other stress-relieving practice, a routine helps ensure that these practices don’t get pushed to the back burner. By setting aside specific times for them, you’re prioritizing your well-being and making healing a regular part of your life.

Finding Joy

Having a consistent routine can actually make it easier to find joy in life. When you have a reliable schedule, it creates a foundation of safety that allows you to embrace spontaneity and fun without feeling out of control.

According to Brené Brown, joy is the most vulnerable emotion, which can make it intimidating to experience fully. But with a structure in place, you can feel more grounded and open to letting yourself enjoy the moment. Trying new things might feel scary, but a consistent routine can build up your courage, making it easier to take those small risks that lead to growth and happiness.

Getting Started: Simple Routine Ideas

If the idea of a full-blown routine feels overwhelming, don’t sweat it! You don’t have to do everything at once. Here are a few simple routines to consider:

Set a Bedtime: Consistent sleep can work wonders for your nervous system. Try to go to bed around the same time each night, and let your body get into a rhythm.
Eat Regularly: Having meals at the same time each day helps regulate your body’s systems. Plus, it’s a great way to make sure you’re fueling yourself consistently.
Move Your Body: Whether it’s a walk, a workout, or just some gentle stretching, find a time each day to get your body moving. It can boost your mood and reduce stress.
Practice Mindfulness: Even just five minutes of mindfulness can make a big difference. Find a time that works for you and make it a non-negotiable part of your day.

Start Small and Build Up

You don’t need to overhaul your life overnight. Start with one thing, like setting a specific bedtime, and build from there. The idea is to create a routine that supports you, not one that feels like a chore. Pick one small habit to incorporate, give it a week or two, and then add in another. Over time, you’ll find yourself with a routine that feels natural and supportive.

Remember, recovery is a journey, and building a routine can be a valuable tool to help you along the way. Take it one step at a time, and know that each little effort adds up.

Daily Rituals, Big Impact: A Trauma Survivor’s Secret to Healing