Resources for Trauma-Exposed Professionals
You’ve likely heard “practice self-care” more times than you can count - and maybe rolled your eyes just as many times. Partially because “self-care” has been reduced to bubble baths and gratitude lists (which, no shade to either, we actually value both). But also because what you’re facing in your work is enormous and can’t possibly be fixed with epsom salts.
This isn’t that. The tools on this page are grounded in research, not wellness culture. This page exists because the nature of your work creates real, cumulative physical and mental stress, and that stress requires complete and intentional management. Taking complete care of yourself isn’t a luxury - it’s a personal and professional necessity.
That said: this page suggests what you can do as an individual. It’s one important piece of a much larger picture. Sustainable well-being for trauma-exposed professionals also requires organizational support, systemic change, and structural protection - things no amount of breath-work can replace.
If you’d like to learn more about organization-level support and protection, learn more here.
Leeward’s offerings utilize only research-backed tools and techniques, as the stakes are simply too high to share anything but.
While our methods only include what has been measured and proven, we respect any technique from your culture, religion, or intuition that may not yet be backed by science.
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- Think of these resources as items on a buffet.
- Pick and choose what seems best for you in the moment.
- Always give yourself grace, start slow, and gradually try it all.
- There is no perfect protocol - so create a “plate” based on your preferences.
- When you're feeling curious, try something new (think of that veggie you hated as a kid, but now love - remember that tastes change).
- Note that these are broad recommendations and may not always be applicable to your situation. Take what works, leave what doesn’t.🍱
This is not an exhaustive list of all beneficial practices, nor are these perfect protocols.
Rather these are a few research-backed tools to use as a starting point. Mix and match as you please and utilize other tools already in your toolbox.
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Clock out as soon as you’re able. And then be done. Avoid anything that could be activating (i.e. news, scary movies, true-crime podcasts, anything job-related). Establish a wind-down routine [example: walk, warm bath, herbal tea, and a grounding practice.
💡Do your best to avoid screens at least 2 hours before bed.
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The physiological sigh is a specific but simple breathing practice proven to reduce overall anxiety and stress.
▶️ Try for 5 minutes, regularly throughout your day.
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A guided body scan provides not only a moment of calm, but also an awareness of where you may be unconsciously holding tension. Which then hopefully the moment of calm allows you to release.
▶️ Try any time of day when you need a reset. Especially nice in bed, to help relax into sleep.
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Grounding exercises are proven to reduce stress and enhance emotional resilience by helping release negative feelings and achieve a sense of calm. Research indicates that visualization techniques can effectively lower anxiety and improve mental well-being.
▶️ Practice any time it all feels a little too overwhelming.
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Make your weekends or days off, truly off. Turn however many hours you can into their own mini-sabbatical, in whatever ways you can. Take an extra long walk, spend time on a hobby, enjoy time outside, and just indulge in what brings you peace or joy.
💞 If your non-work responsibilities, like children or caretaking, make it so that none of this is possible, ask for help. It likely exists somewhere.
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First of all, take it. Every single vacation day available to you. Even if you have nowhere to go. Either plan an actual getaway or just visit the next town over. You can even create a staycation, becoming a tourist in your own town, exploring local trails, museums, or a new coffee shop.
💡You’ll be surprised what even the slightest change of pace and scenery can do.
💭 If you’d like more staycation inspiration, check out Leeward’s At-Home Retreat offerings. -
Leeward offers rotating retreats for helping professionals, specifically designed to support you, provide space to unwind, and explore what it takes to care for yourself while you care for others.
💡Being taken care of and resting doesn’t need to be earned.
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Listen to calming classical music while practicing alternate nostril breathing. Swap in other calming music, breathing practices, or mindfulness techniques as you like.
*If the nature of your work is unpredictable, incorporate these regularly throughout your day in between incidents.💡Repeat for as long or as often as you’re able.
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Sip calming herbal teas and practice box breathing.
*If these are not accessible during an incident due to the urgent or unpredictable nature of your work, incorporate them regularly in your day .💡Repeat as long or as frequently as you’re able.
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When possible, block your calendar for 30 minutes after an incident/case/client/etc. Spend that time away from work and move your body (a walk outside is a great option).
*Most workplaces and sectors don’t currently offer this much freedom and flexibility. We acknowledge this reality and are working to change it. You require it to preserve your own well-being. And missions require it if they want to persevere. If you’d like support in shifting your current workplace culture, learn how here.
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Soothing music that works by playing two slightly different frequencies in each ear, which can promote relaxation, focus, and stress reduction. Research shows it can lead to a decrease in anxiety and an improvement in mood by synchronizing brainwave activity.
▶️ Listen with headphones any time of day. For bonus points, listen while on a walk.
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Classical music has been shown to lower blood pressure and reduce stress, promoting relaxation and resilience. Research indicates that listening to this type of music can improve mood and decrease anxiety by affecting the autonomic nervous system.
▶️ Listen any time of day. Enjoyable in the background while working or to transition from work into evening.
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Nature sounds are effective in promoting calm and resilience because they reduce stress and lower cortisol levels, as evidenced by studies showing improved mood and decreased anxiety.
▶️ Listen any time of day. Enjoyable with morning coffee/tea.
⏩ Whenever you can, get the real thing, as being out in nature has added benefits beyond the sound.
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Eating a nutrient-dense or whole food diet enhances resilience by providing essential vitamins and minerals that support brain function, reduce inflammation, and improve mood. A diet rich in nutrient-rich whole foods can lead to better mental health and greater emotional stability.
▶️ Aim to eat more things that come from the earth (e.g. vegetables, fruits, beans, grains, nuts, seeds, etc) versus processed things (e.g. things in bars and boxes). For inspiration, try this or this.
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Drinking water itself is not a treatment for stress, however dehydration is a stress amplifier. Proper hydration helps maintain cognitive function, reduces stress, and improves mood.
Varying herbal teas have benefits due to their calming properties (like chamomile) or adaptogenic properties (like ashwaganda).▶️ Increase your water intake. Sip tea during stressful moments or at the end of the day. Not only do the herbs provide benefit, warm beverages also help soothe the nervous system.
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Regular movement significantly benefits mental health by reducing symptoms of depression and anxiety, improving mood, and enhancing cognitive function. It also boosts resilience, promoting better sleep and reducing stress through the release of endorphins and other neurochemicals.
▶️ Anything goes. Whatever is accessible and feels good has benefits. Walk, jog, hike, cycle, dance, do yoga, play a sport - just move. For more inspiration, try a local fitness class or visit a local nature trail.
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🧰 We hope you find these resources helpful.
💌 Thank you for the work you do. It’s no easy task. We see and celebrate you, and know that your efforts are making a lasting impact towards a better world.
We also know that while these tools are profoundly helpful and necessary in supporting your well-being, they alone are not enough. On the job mitigation and protection is also required, but typically rare. Leeward exists to change that. If you’d like to learn how workplaces can better protect their staff, explore more here.