Self-Care After a Traumatic Experience

As the academic year draws to a close, it’s supposed to be a time of reflection, renewal, and moving forward. But for many students around the world, this season may feel anything but peaceful.

If you’re living through or witnessing severe hardship, whether it’s political unrest, community violence, or upheaval that’s disrupted your sense of safety and stability, please know that what you’re feeling is entirely valid. You’re not weak, broken, or behind. You’re human.

Here’s how to care for yourself when everything around you feels uncertain or overwhelming.

Feel first, don’t fix

When trauma happens, especially at a distance or in ways we can’t control, it’s normal to feel helpless, angry, numb, or deeply sad. You may even feel guilty for focusing on your studies or day-to-day life. All of these reactions are normal. Let your emotions surface without judgment. You don’t have to be strong all the time.

Prioritize the basics

In times of crisis, even simple things can feel hard. Try to focus on the basics: eat something nourishing when you can, hydrate, stretch your body, and sleep as best as you're able. These are small but powerful ways to signal to your brain that you’re safe right now.

If you're finding it hard to study or attend classes, remember this: surviving and taking care of your mental health is a valid priority. Speak to your tutor or student services to see whether there are any accommodations which can be made to help you. 

Stay connected, however you can

Isolation makes pain louder. Whether it's reaching out to a friend, messaging someone you trust, or joining a supportive online space like TalkCampus, connection helps you feel seen. If speaking feels like too much, even small interactions such as reacting to a message, writing a post, or just reading others’ stories can create moments of comfort.

Let go of “normal”

It’s okay if your routine is disrupted. When life around you is unstable, your focus, motivation, and energy will reflect that. Don’t pressure yourself to keep up with your “usual” self. Adjust your expectations and find rhythms that fit your reality, even if they look completely different from before.

Make space to breathe

When your world feels heavy, try creating moments of pause. This could be as simple as a quiet moment outside, lighting a candle, journaling, or breathing deeply for one minute. These small pauses don’t erase the pain, but they remind your body and mind that there is still space for peace.

A note to you, right now

If you’re reading this while carrying the weight of something much bigger than yourself such as grief, fear, anger, or confusion, please know you are not alone. You don’t need to have answers. You don’t need to be okay. You just need to be here, moment by moment.

TalkCampus is always here, 24/7. If you need a safe, anonymous place to talk about anything at all, you’ll find support from people who truly understand.

You are not alone in this.

If you need a safe space to talk anonymously, you can sign up to TalkCampus using your university or college email address here.