As a survivor of trauma, you may feel the workplace sometimes presents challenges which are unique to your past experience.
In this post, we will discuss trauma-informed approaches and practises to empower you in the workplace day to day.
1. Set achievable education and training goals
Some adult survivors describe a sense of insecurity when applying to a new workplace or attempting to progress, due to gaps in education, training or employment brought about by the impact of their past.
If this is something you experience, we understand that having these gaps may be upsetting and looking to fill them might feel intimidating.
But setting specific education or training goals in a manageable, supportive way can help.
Be smart with your goals
Just because a goal is important, it doesn’t mean it has to be overwhelming.
Be kind to yourself by:
- Starting small: try a short course, or target one particular skill – larger qualifications can come later if needed
- Breaking it down: divide your goal into small steps and work towards one at a time, taking time to celebrate each one achieved as you progress
- Reaching out: the Workers’ Educational Association, for example, offers free courses designed for adults returning to education after absences.
Remember, each journey is built up of a chain of smaller steps.
Believe in yourself
Sometimes, bolstering confidence and self-esteem can make all the difference in empowering survivors to achieve their educational potential.
If yours needs a boost, Mind suggests:
- Celebrating your day: even “I met my hunger today,” “I tidied my space,” are important wins
- Revisiting appreciation: keep a page on your phone’s notes app of compliments received from other people to refer to regularly
- Focusing on your positive relationships: try to spend more time in real life with people who make you feel good about yourself.
Feeling good about yourself can make you feel more capable and resilient when working towards your goals in the workplace.
2. Follow a self-care routine that works for you
Other survivors might feel confident with their qualifications, but would like some support in engaging with the day-to-day asks of the workplace.
Focus and concentration
A working day typically requires our sustained focus and concentration – areas that some survivors may feel have been impacted by their past.
A helpful way to aid concentration is to care for your body’s basic needs in simple steps each day, to give yourself a solid starting point.
As basic as they may sound, it’s important to:
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- Eat: hunger can affect your focus, so try not to skip meals, and keep some snacks on hand at work for any dips in focus
- Rest: rest aids concentration, so try to go to bed at about the same time each night, and if sleep doesn’t come, don’t worry; rest alone is beneficial too
- Drink: often focus can be reset with a glass of water
Meeting these basic needs can go a long way in maximising your focus and concentration.
For a more detailed guide on self-care, please see our Guide for Survivors.
The wear and tear of the day
A certain amount of stress can be helpful in responding to tasks and deadlines, but our bodies may need help working off workplace stress once it’s no longer needed.
This is especially true if you feel that your stress response is heightened from your past.
One of the healthiest ways to do this is through intentionally moving your body to complete the stress cycle – and this does not require formal exercise routines.
Try building these into your day:
- Walking to and from work: it doesn’t matter if it’s the whole or part of your journey, your body will appreciate it
- Taking a walk on your lunch break: not only is this movement, but it’s also a chance for fresh air and checking in with the natural world, both very worthwhile
- Take an evening walk: this is a healthy way to work off any stresses of the day, whilst helping to unwind for bedtime without screens or unhealthy habits
Simple changes can have a big impact.
3. Use discreet grounding techniques
Sometimes, despite all the measured planning and habitual self-care, the workplace throws a curveball.
These instances may require a more instant, short-term solution.
Things that are unexpected or out of control can be triggering for some survivors, but there are discreet grounding techniques that you can turn to calm your stress response.
Physical Grounding techniques
If something unexpected prompts a stress response, physical grounding techniques can help.
These force your body to anchor to what is actually happening now in the present, instead of an imagined future of worst-case scenarios.
Here are a few simple recommended grounding techniques you can try in the workplace if you feel your stress level beginning to rise:
- Plant your feet: Sit or stand comfortably and bring your attention to your feet, noticing the feeling of the floor supporting you
- Cradle a warm or cold object: get yourself a warm drink or ice cube from the break room, and allow yourself to focus on the warmth or coolness in your hand
- Keep an anchor object at hand: choose a stone or another object with an interesting texture and describe it as fully as you can in your mind.
These techniques may be low-demand but are highly effective.
Non-physical grounding techniques
It can be helpful to complement physical grounding techniques with mental grounding techniques and intentional breathing exercises.
These interrupt racing thoughts and give your body the break it needs to engage its natural calming processes.
Some examples include:
- The 5-4-3-2-1 technique: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste, to gently turn your attention outward
- Box breathing: Inhale for a count of 4, hold for 4, exhale for 4, and hold again for 4, to stimulate your brain into lowering stress hormones and heart rate
- Cognitive distraction: use mental puzzles to clear your head of racing thoughts, like counting backwards in 7s from 100, for example.
Both the physical and non-physical grounding techniques are subtle and could be carried out without drawing any attention from others.
But confiding in someone you trust when you feel ready could help, too.
4. Ask for what you need
Trust is the foundation of colleague relationships in the workplace, but it’s an area some survivors may struggle with due to their past experiences.
Encouragingly, putting in place some simple boundaries with colleagues can go a long way in building trust in your working relationships.
Working with peers
With the people you work with every day, it can be reassuring to know that your interactions will be in a manner that makes you feel comfortable and in control.
We also understand that you can only improve these interactions if you know what sort of boundaries to ask for.
Below are some ideas for simple workplace boundaries:
- Asking colleagues not to initiate physical touching, like hugs or shoulder touches
- Preferring meetings in open-plan spaces or rooms with visible windows
- Requesting communication via messaging, rather than unexpected phone calls or visits
Take confidence that clear is kind and everyone benefits from knowing how to optimise their working relationship with you.
Working with supervisors
In some workplaces, there is a chain of command that requires workers to take directions from an authority figure.
Some survivors can feel unsettled by this power dynamic and find it difficult to ask for help.
If this resonates with you, rest assured that the Equality Act entitles survivors to request reasonable adjustments at work – and without having to disclose personal information.
Examples of reasonable adjustments include:
- Asking for flexibility in meeting deadlines to account for any appointments you need to attend
- Seeking advance notice of performance discussions
- Requesting a female supervisor, mentor or point of contact if you prefer
Remember that it is in your boss’ interest to make the workplace work for you.
A confident worker is a more effective worker.
We’re here if you’d like more support
Above was an overview of the types of steps you might try to implement yourself to improve your experience in the workplace.
If you would like more support in this area, Quetzal is offering a series of one-to-one coaching sessions to anyone on the waiting list for individual counselling.
These will be a series of 4-6 sessions held on Zoom, tailored to your personal goals, and can be taken at your own pace.
If you feel these coaching sessions might be helpful for you, please contact us using the details below to arrange an introductory call.
Email: help@quetzal.org.uk or
Text: 07436530605
We’re here if you need us.
*Please note: coaching is not appropriate at times of severe distress, crisis, or experiences such as psychosis. If this reflects your current circumstances, it is completely understandable. We encourage you to contact us so that we can discuss alternative sources of support while you remain on our waiting list and provide suitable guidance or signposting to relevant services.*
By Claire Orndal
