We’ve all heard about the importance of self-care, but when it comes to trauma recovery, certain practices become not just helpful but critical. Trauma expert Tania Glenn identifies what she calls the “Devil’s Playground”—a dangerous territory where trauma survivors often find themselves when they neglect key aspects of their recovery.
The Hidden Trap of Trauma Recovery
When our bodies and minds experience trauma, they enter a delicate healing process that requires deliberate attention. Unfortunately, many people unknowingly sabotage their own recovery through three common self-care mistakes that Glenn highlights in her work with trauma survivors.
The Three Critical Self-Care Mistakes
1. Using Alcohol as a Coping Mechanism
It’s perhaps the most tempting and seemingly effective short-term solution: reaching for a drink to numb the emotional pain or help fall asleep after a traumatic experience. However, Glenn strongly advises against this common coping mechanism.
While alcohol might initially help you fall asleep, its effects are deceptive. As Glenn explains, once the alcohol begins to metabolize—often around 3 AM—your brain suddenly awakens, creating a disruptive sleep pattern precisely when your body needs consistent rest the most. This disruption creates a vicious cycle where you feel even more exhausted the next day, potentially reaching for alcohol again, and further compromising your recovery.
For trauma survivors, the recommendation is clear: avoid alcohol entirely during recovery, or if you choose to drink, do so very moderately and never as a sleep aid or emotional numbing tool.
2. Neglecting Proper Rest
Following trauma, your body enters an intensive healing process that requires significant energy. Sleep becomes not just a comfort but a physiological necessity for recovery. Glenn emphasizes that prioritizing rest may look different during trauma recovery than during normal times.
If traditional nighttime sleep proves difficult, she recommends being flexible and strategic—taking short naps throughout the day if necessary. The cumulative effect of these rest periods supports your body’s healing mechanisms and helps your brain process traumatic memories in a healthier way.
The quality of your recovery is directly linked to the quality of your rest. Creating a consistent sleep routine, even if unconventional, becomes a cornerstone of effective trauma healing.
3. Abandoning Physical Activity
Perhaps the most underestimated aspect of trauma recovery is the role of physical movement. When we’re emotionally depleted, exercise is often the first thing we abandon. “I’m too tired,” “I don’t have the energy,” or “I don’t want to be seen by others” become common excuses that lead to extended periods of physical inactivity.
Glenn strongly cautions against this tendency. Physical activity plays a crucial role in processing trauma physiologically—helping to regulate stress hormones, release tension stored in the body, and support overall mental health.
Importantly, trauma recovery doesn’t require intense workouts. Even gentle movement like walking, stretching, or basic mobility exercises provides significant benefits. The key is maintaining some form of regular physical activity rather than abandoning exercise entirely.
The Compounding Effect
What makes these three mistakes particularly dangerous is their compounding effect. Alcohol disrupts sleep, poor sleep decreases motivation for exercise, and lack of exercise further compromises sleep quality and emotional regulation. This downward spiral is precisely why Glenn calls it the “Devil’s Playground”—a trap that pulls trauma survivors deeper into difficulty rather than supporting their recovery.
A Simple But Powerful Approach
“Your self-care is super super important,” Glenn emphasizes repeatedly in her work with trauma survivors. The good news is that even small improvements in these three areas can dramatically accelerate recovery.
By moderating or eliminating alcohol use, prioritizing rest in whatever form works for you, and maintaining some level of physical activity, trauma survivors create the physiological conditions their bodies need to heal. Glenn has witnessed remarkable differences in recovery rates between those who prioritize these basics and those who neglect them.
Moving Forward
Recovery from trauma isn’t just about processing the experience emotionally—it’s equally about supporting your body’s natural healing mechanisms through intentional self-care practices. By avoiding these three common pitfalls, you provide yourself with the strongest foundation for resilience and healing.
What self-care practice has helped you most during difficult periods in your life? Building awareness of what works for your body and mind creates personalized strategies that support you not just through trauma recovery but throughout life’s ongoing challenges.
For more information on trauma recovery techniques, check out Tania Glenn’s full discussion on this topic in her YouTube video: Understanding the “Devil’s Playground” in Trauma Recovery.