Building Resilience: Returning to Your Centre

Today, I want to talk about resilience—the often overlooked, yet deeply powerful, aspect of trauma recovery.

Resilience, as I see it, is our ability to return to a place of “okayness” after we’ve been knocked off balance. But this process isn’t linear. It doesn’t mean we bounce back once and stay there. In reality, it’s much more like an elastic band—we can be pulled back into a trauma response again and again.

Resilience is what we cultivate to keep finding our way back to our centre.

This has been very real for me this week following the end of a relationship. So what I’m sharing comes from my own lived experience—it may resonate with you, or it may not. Take what feels helpful.

✨ Practices That Support Resilience

Mindfulness

When I noticed myself spiralling into anxiety, I paused. I took a few deep breaths and gently brought my attention to my surroundings—what I could see, hear, smell, and touch. For me, stepping outside made a big difference.

Breathing

Anxiety often comes in waves. I used techniques like 7/11 breathing and 6/4/8 breathing. Counting each breath gave my busy mind something steady to focus on.

Overthinking

That inner critical voice—the “bully in the brain”—can be relentless. But something interesting happens when you simply observe it. The chatter quietens. It may return, but each time, you can gently observe again.

Be Kind to Yourself

So much of what we feel is rooted in past experiences—often from childhood. Approach yourself with gentleness. Offer reassurance. Create a sense of safety for the part of you that didn’t feel safe back then.

Move Your Body

When your nervous system is activated, it needs to release that energy. For me, dancing works wonders. But walking, running, shaking your body, jumping, or stretching—anything that involves movement—can help.

Nourish Yourself

Something as simple as making a warm drink or having a snack can signal safety to your nervous system. It reminds your body that you’re not under threat.

Trauma responses and triggers are completely normal. They are not signs of failure—they are signs of a nervous system trying to protect you.

The goal isn’t to eliminate them, but to build resilience as an antidote. This is an ongoing practice—one we can get better at over time.

If you’re struggling and would like support, I’m here.

You can reach me at alexia@alexiasmiththerapy.com

Or visit my website to learn more:

alexiasmiththerapy.com