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  • Writer's pictureDr Heather Dyson

The Role of Social Support in Trauma Recovery

The Role of Social Support in Trauma Recovery: Building a Strong Support Network


Trauma is a deeply distressing or disturbing experience that can have profound effects on a person's mental, emotional, and physical well-being. It can be caused by a wide range of events, such as accidents, natural disasters, violence, abuse, or the death of a loved one. Trauma can leave individuals feeling overwhelmed, helpless, and emotionally wounded, and the journey to recovery can be challenging. However, one crucial factor that plays a significant role in trauma recovery is social support. Having a strong support system can make a significant difference in a person's ability to cope with and heal from trauma. In this blog post, we will explore the importance of social support in trauma recovery and provide practical tips for building a strong support system.

Understanding Social Support

Social support refers to the various forms of assistance, care, and comfort that individuals receive from others, including family, friends, partners, colleagues, and community members. Support can be emotional, informational, instrumental, or companionship based. Social involves receiving empathy, understanding, and validation from others. Informational support involves receiving advice, guidance, and information to help individuals understand and cope with their situation. Instrumental support involves receiving practical assistance, such as financial help, transportation, or other tangible resources. Companionship-based support involves having someone to spend time with and share experiences, creating a sense of belonging and connection.

The Importance of Social Support in Trauma Recovery Trauma can be isolating, and individuals who have experienced trauma often feel alone, disconnected, and misunderstood. Social support can play a critical role in trauma recovery by providing the following benefits:


  1. Validation and Empathy: Trauma survivors may struggle with feelings of shame, guilt, and self-blame. Having a supportive network of individuals who can provide validation and empathy can help survivors feel heard, understood, and accepted. This can reduce feelings of isolation and promote healing.

  2. Emotional Regulation: Trauma can trigger intense emotions, such as fear, anger, sadness, and anxiety. Social support can provide a safe space for survivors to express and process these emotions, reducing the risk of emotional numbness or overwhelming distress.

  3. Coping Skills: Social support can provide survivors with coping skills, tools, and strategies to manage their emotions and reactions to triggers. This can include techniques such as breathing exercises, mindfulness, grounding techniques, and cognitive-behavioural strategies to challenge negative thoughts.

  4. Perspective and Insight: Trauma can distort a person's perception of reality and self. Having a supportive network of individuals who can offer different perspectives and insights can help survivors gain a more balanced view of their experiences and themselves, promoting healing and growth.

  5. Practical Assistance: Trauma can disrupt a person's daily life and functioning. Social support can provide practical assistance, such as help with childcare, transportation, or financial resources, which can help survivors navigate the challenges they may face in their recovery journey.

  6. Social Connection: Social support can help survivors feel connected to others and combat feelings of isolation. This can provide a sense of belonging, purpose, and meaning, which are essential for psychological well-being and recovery.

  7. Increased Resilience: Having a strong support system can enhance a person's resilience, which refers to their ability to adapt and cope with stress and adversity. Resilience can be a protective factor against the negative effects of trauma and can promote recovery.


Developing a Support System Building a strong support system is crucial for trauma survivors, but it requires effort and intentionality. Here are some practical tips for building a robust support system:


  1. Identify Your Supportive Individuals: Reflect on the people in your life who have shown empathy, understanding, and support in the past. These individuals can be family members, close friends, trusted colleagues, or members of your community. Make a list of these individuals and prioritize those who you feel comfortable and safe talking to about your trauma.

  2. Communicate Your Needs: It's important to communicate your needs to your supportive individuals. Let them know what you need from them, whether it's emotional support, practical assistance, or simply someone to listen without judgment. Be clear and honest about what you need and how they can best support you.

  3. Seek Professional Help: While social support is important, it's also helpful to seek professional help from trained mental health professionals, such as psychologists or psychiatrists. They can provide specialised support and guidance in your trauma recovery journey.

  4. Join Support Groups: Joining support groups, either in person or online, can be an excellent way to connect with others who have experienced similar traumas. Support groups provide a safe space to share your experiences, receive validation, and learn coping strategies from others who have gone through similar experiences.

  5. Set Boundaries: It's important to set boundaries with your supportive individuals to ensure that your needs are met and that you are not overwhelmed. Be clear about what you are comfortable discussing and what you are not ready to share. It's okay to say no if you need time and space to yourself.

  6. Practice Self-Care: Taking care of yourself is essential in trauma recovery. Make sure to prioritise self-care activities that promote your physical, mental, and emotional well-being. This can include exercise, healthy eating, getting enough sleep, practicing relaxation techniques, and engaging in activities that bring you joy.

  7. Foster Healthy Relationships: Surround yourself with individuals who are supportive, understanding, and positive. Avoid toxic relationships that can be detrimental to your well-being. It's okay to distance yourself from individuals who do not provide the support you need.

  8. Utilise Technology: In today's digital age, technology can be a valuable tool in building and maintaining social support networks. You can connect with supportive individuals through social media, online forums, or virtual support groups. Just be cautious about sharing sensitive information online and ensure your privacy.

  9. Cultivate New Relationships: If you do not have a strong support system in place, it's never too late to start building new. Join clubs, classes, or groups that align with your interests or hobbies. Volunteer in your community or reach out to local support organisations. Building new connections can provide a fresh perspective and open doors to new sources of support.

  10. Be Patient and Kind to Yourself: Trauma recovery is a journey, and it takes time. Be patient with yourself and acknowledge that healing is not linear. There will be ups and downs along the way, and it's okay to have setbacks. Be kind to yourself, practice self-compassion, and celebrate small victories.


In summary, social support plays a crucial role in trauma recovery. Having a strong support system can provide validation, empathy, emotional regulation, coping skills, perspective, practical assistance, social connection, and increased resilience. Building a robust support system requires effort, intentionality, and communication. It's important to identify supportive individuals, communicate your needs, seek professional help, join support groups, set boundaries, practice self-care, foster healthy relationships, utilize technology, cultivate new relationships, and be patient and kind to yourself.

Remember that everyone's trauma recovery journey is unique, and it's okay to seek help and support when needed. Don't be afraid to reach out to others and build a support system that can aid you in your healing process. You are not alone, and with the right support, you can navigate the challenges of trauma and move towards a healthier and more resilient future.


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