5 New Ways to Make Your Work Environment Support Your Healing Journey

As trauma survivors, we know all too well how our surroundings can profoundly impact our healing journey. Our work environment, where we spend a significant portion of our days, is no exception. It can either be a source of stress that hinders our recovery or a nurturing space that supports our healing process.

Through my own experiences and research, I’ve discovered some innovative approaches to transform our workspaces into havens that actively contribute to our recovery. Let’s explore five cutting-edge strategies that can significantly impact our daily work lives and overall well-being.

1. Create a Multi-Sensory Comfort Zone

Trauma often heightens our sensory experiences, making us more susceptible to environmental stimuli. Instead of viewing this as a challenge, let’s harness it as an opportunity to create a workspace that soothes and grounds us through multiple senses.

• Visual: Embrace color therapy in your decor. Cool blues and greens can promote calmness and reduce anxiety, while warm yellows can boost mood and energy. Consider using these colors in your office supplies, desk accessories, or even a small desk lamp with color-changing capabilities.
• Auditory: Take control of your soundscape. Invest in high-quality noise-canceling headphones to block out disruptive noises. Alternatively, use a white noise machine or app to create a consistent, soothing background sound. You might even create a personal playlist of calming music or nature sounds to use during work hours.
• Tactile: Keep a variety of textured objects within reach for grounding exercises. This could include stress balls with different textures, a small piece of soft fabric, or even a smooth stone. The key is to have objects that provide comforting tactile feedback when you need to center yourself.
• Olfactory: Scent can be a powerful tool for emotional regulation. Try using a small, personal essential oil diffuser with calming scents like lavender, chamomile, or sandalwood. If diffusers aren’t allowed in your workplace, consider scented lotion or a subtle essential oil roller that you can apply to your wrists.

Remember, sensory preferences are highly individual. What soothes one person might agitate another. Take time to experiment with different sensory elements to find your perfect balance. It’s also important to be mindful of colleagues with sensitivities, especially when it comes to scents.

2. Implement a “Safe Space” Protocol

Even in open office layouts or shared workspaces, we can create a sense of safety and control. Develop a personal protocol for when you need to feel more secure or manage triggering situations:

• Use visible signals to indicate your need for space. This could be wearing noise-canceling headphones, placing a small “focus time” sign on your desk, or using a color-coded system (like a small green/yellow/red card) to communicate your availability for interaction.
• If possible, position your desk to face the door or main area. This reduces unexpected approaches from behind, which can be startling for many trauma survivors.
• Create a visual “safe zone” by keeping comforting objects within your line of sight. This could be a small plant, a family photo, or a meaningful trinket that serves as a visual anchor and reminder of your resilience.
• Develop a brief grounding routine that you can do at your desk. This might involve deep breathing, a short visualization exercise, or using one of your tactile objects.

It’s crucial to communicate your needs to understanding colleagues or supervisors. Many workplaces are becoming more trauma-informed and may be willing to make accommodations. You don’t need to disclose your trauma, but explaining that certain arrangements help you work more effectively can often lead to positive changes.

3. Incorporate Movement and Nature

The healing power of movement and connection with nature is well-documented. Even in office settings, we can find ways to integrate these elements into our work routine:

• If possible, position your desk near a window with a view of nature. Studies have shown that even looking at images of nature can reduce stress and improve focus.
• Consider using a standing or treadmill desk for part of your day. This allows for gentle movement, which can help regulate your nervous system.
• Bring nature indoors by keeping small plants or a herb garden at your workspace. Caring for plants can be a grounding activity, and certain plants like lavender or jasmine can have calming effects.
• Schedule short “green breaks” during your workday. Step outside, even if just for a few minutes, to connect with nature. If going outdoors isn’t feasible, try using a nature sounds app or watching short nature videos during your breaks.
• Incorporate gentle stretching or desk yoga into your routine. Even small movements can help release tension and promote a sense of embodiment, which is crucial for trauma recovery.

Remember, the goal isn’t to dramatically change your work style overnight. Start with small, manageable changes and gradually build more movement and nature connections into your day.

4. Create a Digital Sanctuary

In our increasingly digital world, our virtual workspace is just as important as our physical one. Here are some ways to make your digital environment more supportive of your healing journey:

• Use calming backgrounds for your computer and phone. Choose images that make you feel safe and grounded. You might even rotate these images seasonally or based on your needs.
• Set up mindfulness reminders on your devices. Use apps or built-in features to prompt short breaks for deep breathing or quick grounding exercises.
• Organize your digital files in a way that reduces stress and increases a sense of control. This might involve color-coding, using a consistent naming system, or regularly decluttering your desktop.
• Curate your digital tools to support your healing. This could include bookmarking helpful resources, using apps for meditation or breathing exercises, or setting up a private digital journal for processing thoughts and feelings.
• Be mindful of your social media and news consumption during work hours. Consider using apps that limit access to potentially triggering content during your workday.

Remember, every interaction with your digital devices is an opportunity for a micro-moment of healing or self-care. Make these moments count!

5. Establish Trauma-Informed Rituals

Rituals can provide a sense of safety, control, and predictability — all crucial elements for trauma survivors. Develop work-specific rituals that support your healing:

• Start your day with a grounding exercise at your desk. This could be a brief meditation, a series of deep breaths, or simply taking a moment to set an intention for the day.
• Create a “transition” ritual for moving between tasks. This might involve standing up and stretching, taking a sip of water, or using one of your grounding objects before starting the next task.
• End your workday with a brief gratitude practice. Acknowledge three things that went well or that you’re grateful for, no matter how small.
• Develop a “reset” ritual for after difficult interactions or triggering events. This could involve stepping away from your desk for a moment, doing a quick breathing exercise, or using one of your sensory tools to recenter yourself.
• Consider creating a “leaving work” ritual to help you transition from work mode to personal time. This is especially important if you work from home.

These rituals act as anchors, helping us stay present and grounded throughout our workday. They also provide predictable moments of self-care, which can be incredibly reassuring for our nervous systems.

Conclusion

Creating a trauma-informed work environment is an ongoing process of discovery and adaptation. Be patient and gentle with yourself as you experiment with these strategies. What works might change as you progress in your healing journey, and that’s perfectly okay.

By intentionally shaping our work environment, we’re not just improving our professional lives — we’re actively participating in our healing process. Each small change, each mindful moment, is a step towards reclaiming our sense of safety, control, and well-being.

Your workspace should be a reflection of your resilience and a tool for your continued growth. Embrace these strategies as acts of self-compassion and watch as your work environment transforms into a powerful ally in your healing journey.

Questions for Self-Reflection and Journaling:

1. Think about a time when you felt particularly safe and comfortable in a work environment. What elements contributed to this feeling, and how might you recreate some of these in your current workspace?
2. Reflect on a work-related ritual or habit that has positively impacted your well-being. How has this practice supported your healing journey, and are there ways you could expand on it?
3. Imagine your ideal trauma-informed workspace one year from now. How does it look, feel, and function? What small step could you take tomorrow to begin creating this supportive environment?

An Invitation

If you’d like to join an online community of other resilient overcomers focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)

The RCA Community is a FREE group dedicated to helping/supporting those working to overcome adversity and achieve their full potential in their careers.

The benefits to you are:

• Community. The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle.
• Workplace/Career Resources. The group provides tools, resources, and templates to help you with your career journey.
• Available Coaching Support. The community is supported by trained and certified coaches who are available for individual sessions.
• Learning. You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey.
• Workshops/Webinars . You will have access to practical workshops/webinars targeted to help you in the workplace grow your career.

If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community

As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.

Trigger Tracker Template — This is a FREE resource to help you become aware of your triggers in the workplace and plan the coping strategies you will use to get through the experience.

If you want to stay informed on the programs, tools, and training I offer, sign up for my mailing list.

You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.

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