Grace-Filled Self-Care: Reclaiming Your Health and Body After Trauma

Trauma leaves an undeniable imprint on every aspect of a person’s life—physically, emotionally, and spiritually. For many women who have experienced trauma, caring for their physical bodies becomes an afterthought or even a source of pain and shame. However, understanding the deep connection between trauma and physical health can lead to healing and restoration. As we explore this topic, we’ll lean into the empathy and grace found in God’s Word to remind us of His love and our inherent worth.

The Impact of Trauma on Women’s Physical Health

Trauma doesn’t just affect the mind; it leaves its mark on the body as well. The stress response system—designed to protect us in moments of danger—can become dysregulated when trauma occurs. This often leads to:

• Chronic Stress: I found that with my trauma my body had heightened cortisol levels which contribute to inflammation, weakened immunity, and increased risk of diseases such as diabetes and heart conditions. Others that I have worked with have had similar issues.

• Neglect of Basic Needs: Trauma often leads to feelings of disconnection, making it difficult to prioritize essentials like proper nutrition, rest, and exercise. One woman that I worked with had deep shame which led to not showering, having clean clothes, and she did not prioritize medical care.

• Emotional Eating or Restriction: Many women turn to food for comfort or control, leading to cycles of overeating or restrictive dieting that harm their physical and emotional well-being.

• Shame and Avoidance: The physical body can become a source of shame or discomfort for women who have experienced trauma, resulting in avoidance of self-care and movement. Another woman that I worked with was afraid of attracting attention from men. She wore baggy clothes, no makeup and purposefully was overweight to avoid that unwanted attention.

Understanding these impacts is essential for creating a path forward. Healing begins when we acknowledge the wounds and turn to God for restoration.

Honoring Our Bodies as Temples of the Holy Spirit

First Corinthians 6:19-20 reminds us that our bodies are temples of the Holy Spirit, a truth that can feel distant or even overwhelming for women who struggle with body image or self-worth. However, this verse is not a burden but an invitation to see our bodies as beloved creations of God, worthy of care and compassion.

When we begin to honor our bodies as temples, we shift from viewing self-care as selfish to understanding it as a sacred act. God designed our bodies as vessels for His Spirit, which means caring for them is a way of worshipping Him.

Reframing Nutrition as Nourishment

For women who have experienced trauma, food can become a source of stress or control. Reframing nutrition as an act of self-care and worship can bring a sense of peace and purpose.

• Focus on Nourishment, Not Perfection: Using nutritional supplements that offer cellular repair and provide the essential vitamins, antioxidants and minerals is essential. Having a structured meal plan that includes nutrient-rich foods will ensure you have fuel for your body and mind. The ReLiv Fit program provides real food for real people with cellular repair, weight management, accountability. To learn more, visit: https://joyembracejoycoach.wixsite.com/welcome/healthandwellness

• Practice Gratitude for Provision: Pause before meals to thank God for His provision. This practice can shift your focus from fear or control to gratitude.

• Seek Support When Needed: If eating feels overwhelming or guilt-inducing, the ReLiv Fit program includes one-on-one coaching. As your coach, I understand how trauma affects our relationship with food. 

Movement as a Gentle Path to Healing

Exercise often feels unattainable or even threatening for women coping with trauma. But movement doesn’t have to look like traditional workouts; it can be a gentle, joyful expression of care for your body.

• Start Small: Begin with short walks, stretches, or even moments of deep breathing. Movement doesn’t have to be strenuous to be beneficial. There are a variety of classes through Silver Sneakers or search YouTube for videos using chair exercises.

• Incorporate Worship: Use movement as a time to connect with God. Play worship music during a walk or meditate on Scripture while stretching. Science has shown that our bodies increase in dopamine when listening to music. 

• Listen to Your Body: Trauma often disconnects us from our physical selves. Gentle movement can help rebuild trust and awareness without pushing too hard. Remember you deserve rest. Treat your body with respect just as you would with someone else.

Addressing Stress, Shame, and Past Trauma

Healing from trauma requires addressing the underlying wounds that make self-care feel impossible. God invites us to bring these burdens to Him, finding peace in His presence.

• Managing Stress: Trauma keeps the body in a heightened state of stress. Practices like prayer, deep breathing, and journaling can help calm your nervous system. Matthew 11:28 encourages us to come to Jesus with our burdens, promising rest for our souls.

• Releasing Shame: Shame often tells us we are unworthy of care or love. But God’s Word reminds us of our value. Meditate on Scriptures like Psalm 139:14 (“I am fearfully and wonderfully made”) to counteract these lies.

• Seeking Support: Sometimes, the weight of trauma requires help from a life coach. With one-on-one coaching we integrate faith into your healing journey, providing both practical tools and spiritual encouragement.

Integrating Faith Practices for Holistic Care

Faith is a powerful anchor in the journey of healing and self-care. By inviting God into your daily practices, you can transform mundane tasks into acts of worship and surrender.

• Daily Prayer: Begin each day by surrendering your physical health to God. Ask for strength and wisdom to care for your body with love and grace.

• Scripture Meditation: Reflect on verses that affirm your worth and God’s promises. Philippians 3:14 (“I press on toward the goal”) can be a powerful reminder to keep moving forward, even in small steps.

• Create a Gratitude Journal: List daily moments of gratitude, focusing on your body’s strengths and abilities. Gratitude shifts your perspective and fosters a deeper connection with God.

Faith can also provide a framework for hope and endurance. By trusting God with your healing, you acknowledge that the journey may be challenging, but His grace is always sufficient.

Overcoming Barriers to Self-Care

For many women, trauma creates practical and emotional barriers to caring for their bodies. Recognizing these obstacles and finding ways to overcome them is a key part of the healing journey.

• Time and Energy: Self-care often feels impossible when life is overwhelming. Start with small, manageable changes that fit into your routine.

• Fear of Judgment: Shame or fear of failure can prevent women from engaging in self-care. Surround yourself with a supportive community or friends who encourage your progress.

• Lack of Knowledge: If you feel unsure about how to start, seek resources or guidance. Many churches and Christian organizations offer wellness programs that integrate faith and health.

Practical tools like creating a self-care schedule or enlisting an accountability partner can help overcome these barriers. Remember, even small, consistent efforts lead to lasting change.

Pressing On Toward Healing

Healing is a journey, not a destination. Philippians 3:14 reminds us to press on toward the goal, trusting that God’s grace is sufficient for each step. Caring for your body is not about achieving perfection but about living out the truth of your identity in Christ. You are His beloved daughter, deserving of care, compassion, and restoration.

As you move forward, remember that every small act of care—a nourishing meal, a moment of movement, a prayer of surrender—is a step toward healing and wholeness. Let God’s love guide you as you honor Him with your body and embrace the abundant life He has planned for you.

Each moment of self-care is a testament to your resilience and God’s unfailing grace. Be patient with yourself, celebrate progress, and trust that He is working all things together for your good.