SPICCESS Model for Holistic Wellness 

• Mindful Communication: Practice active listening, reflective listening, and clarifying needs and intentions to strengthen connections.

• Quality Time: Spend intentional, meaningful time with loved ones to build a sense of belonging.

• Support Groups: Join community or peer groups with similar experiences, values or passion. 

• Exercise: Engage in activities like walking, swimming, dancing or strength training.

• Breathing Exercises: Use techniques such as deep breathing (belly breathing) or box breathing to calm the nervous system.

• Nutrition: Support mood and brain health with a balanced diet and mindful eating habits. Consider intermittent fasting and limit excess sugar to help maintain a steady mood, boost cognitive function, improve gut health, and enhance metabolism for long-term well-being.

By caring for the body, people can feel more grounded, safe, and in control, which is essential for overall well-being. 

• Mindfulness Meditation: Practice awareness, body scan (scan each body part to notice sensations and release tension), and loving-kindness self-talk to boost resilience and yield a more positive self-image.

• Journaling: Write down thoughts and emotions to improve clarity.

• Learn New Skills: Engage in activities like language learning, learning to play a new instrument or cooking to improve mental agility, confidence, and overall well-being. 

• Art Therapy: Use art as a way to express emotions and reduce stress.

• Music Therapy: Listen to or play music for relaxation and emotional release.

• Nature Walks: Spend time outdoors, as nature has been shown to improve mood and reduce stress.

• Work-Life Balance: Set boundaries to protect time for self-care, loved ones, and avoid burnout.

• Goal Setting: Create SMART goals to regain control and boost self-esteem.

• Time Management: Organize and prioritize responsibilities to reduce stress. 

• Therapy (CBT, EMDR): Seek therapeutic support for structured healing practices.

• Vagus Nerve Stimulation: Use gentle techniques such as humming, deep breathing,  cold exposure or massaging key points in your body, to activate the vagus nerve, which helps calm the body and regulate mood.

• Positive Affirmations: Practice self-compassion and gratitude to foster a positive mindset.

• Prayer, Contemplative Prayer & Biblical Meditation: Engage in spiritual practices that bring calm, reveal truth, and provide purpose, grounding you in God and His greater reality.

• Gratitude & Appreciation Journaling: Focus on gratitude and appreciation to shift from trauma to positive aspects of life.

• Mindfulness Practices: Stay present, focusing your attention on what’s going on inside of you and in your surroundings, to reduce stress, deepen self-awareness, and enhance spiritual connection. 

• Community Volunteering: Offer time and skills to support causes or people in need, fostering connection and purpose through shared work.

• Mentorship & Support: Provide guidance or encouragement to others, sharing knowledge and experience that contributes to mutual growth and understanding.

• Intentional Giving: Share resources, whether financial, material, or emotional, with others, strengthening gratitude, generosity, and a sense of shared well-being.

The therapeutic value of acts of service in trauma care focuses on the personal transformation and emotional benefits that come from helping others. When someone engages in acts of service, it can help shift their focus from their own pain to the needs of others, fostering a sense of purpose that transcends personal suffering. This can cultivate compassion and empathy, which are healing emotions, while also building humility—a recognition of shared human struggle. Living for a higher purpose encourages resilience, giving individuals a way to find meaning beyond their trauma, which can be empowering and restorative.

For trauma survivors, acts of service can also create a sense of agency. By contributing positively to the world, they can reclaim parts of their identity and self-worth that trauma might have eroded, fostering a more hopeful and connected perspective.