Workplace trauma is more common than we think and can stem from a variety of experiences—bullying, harassment, toxic management, sudden job loss, or even witnessing disturbing events. As a therapist, I often see clients struggling to process these experiences, unsure of how to move forward while protecting their mental health. This blog will guide you through steps to care for yourself after experiencing workplace trauma.
1. Recognize and Validate Your Feelings
The first step in healing is to acknowledge what you’ve been through. Workplace trauma often leaves people feeling invalidated, especially if others minimize the situation or suggest you “just get over it.” Understand that your feelings—be it anger, sadness, or fear—are a natural response to trauma. One way to practice this is to begin journaling about your thoughts and emotions. This practice can help you process the event and notice patterns in how it affects you.
2. Prioritize Self-Care
Trauma can take a toll on your mental, emotional, and physical health. Taking small, intentional steps toward self-care can help you regain balance.
• Sleep: Aim for consistent, restful sleep to restore your nervous system.
• Nutrition: Nourish your body with balanced meals. Trauma can disrupt appetite, so focus on small, regular snacks if full meals feel overwhelming.
• Movement: Gentle exercise like walking or yoga can help release pent-up stress.
• Use grounding techniques, such as the 5-4-3-2-1 method (naming five things you can see, four things you can touch, etc.), to center yourself when feeling overwhelmed.
3. Set Boundaries
If you’re still in the workplace where the trauma occurred, it’s critical to establish boundaries to protect yourself. This might mean limiting interactions with specific colleagues, delegating tasks, or requesting a change in your role or environment.
Practice saying “no” or asserting your needs in a calm, clear way. Use phrases like, “I need more time to complete this task effectively,” or, “I prefer to communicate through email for clarity.” Additionally, it may be worth looking into accommodations to provide more support in the workplace.
4. Seek Support
You don’t have to go through this alone. Talking about your experience with trusted friends, family, or a mental health professional can reduce feelings of isolation. Support groups or online communities focused on workplace trauma can also be incredibly validating. Seeking a therapist can help you identify how the trauma is impacting your self-esteem, relationships, and career goals—and give you tools to rebuild.
5. Address Guilt or Self-Blame
It’s common to feel responsible for workplace trauma, especially in environments that lack accountability. Remind yourself that no one deserves to be mistreated, regardless of the circumstances. One tool to help with this is to write a letter to yourself, showing compassion and reminding yourself that you’re doing your best to heal. Ask yourself, “What skills am I proud of?” “What accomplishments have I achieved that would make my younger self proud?” Reflect on your journey and how much you have overcome. Remembering that work does not define who you are and you can define and choose what success means on your own terms.
6. Understand the Impact on Your Nervous System
Workplace trauma can lead to hypervigilance, irritability, or even burnout. These are natural responses to stress. When someone experiences a traumatic event, their nervous system can become activated and thus presenting a fight-or-flight response, causing them to feel constantly on edge, even when there’s no immediate danger; this happens because the body releases stress hormones like adrenaline and cortisol, essentially putting the nervous system in overdrive, making it difficult to relax and leading to symptoms like anxiety, hypervigilance, and difficulty concentrating. Learning how your nervous system reacts to trauma can help you feel more in control. Try exploring relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness exercises to calm your body and mind. Check-in with how your body feels before and after practicing these exercises.
7. Consider Your Next Steps
Sometimes, healing requires a bigger shift, like leaving a toxic workplace or reevaluating your career path. This decision is deeply personal, but it’s important to prioritize your well-being. You can begin by making a pros and cons list, and consult a therapist or career counselor to explore what’s best for you.
8. Celebrate Small Wins!
Healing from workplace trauma is a process, and progress may feel slow at times. Celebrate small victories such as getting up in the morning, making your bed, and making yourself tea. Other wins can also look like setting a boundary, seeking help, or simply feeling a little more hopeful. Journaling can also help to remember these wins and to not forget them during your healing journey.
Final Thoughts
Workplace trauma is real, and its effects can be profound. But with the right strategies and support, healing is absolutely possible. Be patient with yourself, and remember—you are not defined by what happened to you. If you’re struggling to navigate workplace trauma, consider reaching out to a therapist for personalized guidance. You don’t have to face this journey alone.