Trauma can leave a lot of wounds—both physical and emotional—and during your most difficult moments, it can feel like life will never be the same. The good news is that life doesn’t have to be that way. Healing wounds left by trauma is possible with the right support. Whether the trauma you’ve experienced was the result of an accident, loss, or prolonged stress, trauma coping skills can help you live a life you enjoy again.

Columbia Associates can help you heal by giving you the tools you need for resilience and long-term well-being. Our therapists and psychiatric providers are here to support you with comprehensive PTSD treatment, available in person or via telehealth across Virginia, Maryland, and the Washington D.C. metro area.

What are trauma coping skills?

Trauma coping skills are strategies created to help individuals manage the emotional distress caused by trauma. These tools support a person’s ability to regulate their emotions, understand how to handle triggers when they arise, and regain a sense of grounding during moments of overwhelm. These tools are not a cure for trauma, but they help significantly when symptoms such as anxiety, flashbacks, or intrusive thoughts surface.

Because coping strategies are not one-size-fits-all, it’s important that you have a guide to help you evaluate a strategy’s usefulness and determine what might work best for you. A Columbia Associates therapist can help you do just that.

Coping in the short-term and the long-term

Healing from trauma occurs when you consistently use short-term coping skills to get you through tough moments and address the underlying hurts by engaging in long-term therapeutic work.

While immediate coping techniques can help find a sense of calm in the moment, consistent therapy and support are what will offer deeper healing.

Examples of short-term trauma coping skills:

• Deep breathing exercises or box breathing
• Journaling thoughts, dreams, or triggers
• Using grounding techniques such as the 5-4-3-2-1 method
• Engaging with comforting sensory items like textures or scents
• Taking mindful walks in nature or quiet environments

Examples of long-term trauma coping skills:

• Working with a therapist to help you process traumatic memories through cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), eye-movement desensitization and reprocessing (EMDR), or other therapeutic modalities
• Participating in group therapy to reduce isolation and form relationships with people who understand what you’ve been through
• Practicing consistent mindfulness or meditation as part of a wellness routine
• Developing your own self-care plan to manage triggers and support emotional balance
• Exploring creative therapies such as art, music, or movement therapy
• Engaging in family therapy to rebuild trust and communication in relationships

Both short-term and long-term strategies for healing are necessary for people struggling with the impact of life’s biggest hurts. Working with a trained therapist to learn these skills often leaves people feeling more empowered than they ever have.

When to seek professional support for trauma

You don’t have to be in crisis to seek trauma support. If you experience any of the things below, it may be time to speak with a therapist:

• Difficulty sleeping or frequent nightmares
• Avoidance of people, places, or situations related to past trauma
• Mood changes, irritability, or feelings of hopelessness
• Flashbacks or intrusive thoughts
• Physical symptoms like headaches, fatigue, or chest tightness without medical cause

Whether you’re experiencing symptoms for the first time or continuing to cope with long-term effects, Columbia Associates is here to help you through it.

The journey of trauma and mental health can be empowering

At Columbia Associates, our therapists work with clients using a variety of treatment modalities to help them heal and move into the next chapter of their lives with more self-understanding, compassion, and agency over their lives.

Developing trauma coping skills isn’t just about managing symptoms but also about putting together a toolkit that helps you move through life with more confidence and emotional resilience. We believe in your ability to start fresh, and we’ll walk alongside you as you do it.

Therapeutic services available at Columbia Associates

Columbia Associates offers a full suite of trauma-informed services, including:

• Therapy: Individual, group, and family therapy options personalized for you
• Psychiatric medication management: Our psychiatric providers will determine whether you may benefit from medication and prescribe it as needed to help manage trauma-related conditions like depression or anxiety
• NeuroStar® TMS: A non-invasive treatment for major depressive disorder and OCD that can benefit those with trauma-related symptoms
• Spravato®: A fast-acting nasal spray for clients with treatment-resistant depression

Columbia Associates strives to make trauma support accessible no matter where you are in your healing journey.

Contact Columbia Associates and start healing today

Columbia Associates is here to help you manage your mental health. Give us a call today at 703.682.8208 to learn more or schedule an appointment.

For new clients, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.