Supportive Foundations for Trauma Recovery
Evidence-informed lifestyle foundations (sleep, exercise, connection, understanding trauma) to support people who are in, or seeking, professional trauma-focused care. Explicitly not a replacement for treatment.
Learn Conti's framing: trauma is what overwhelms coping and changes brain function n/a
Understanding reduces self-blame and clarifies why symptoms appear.
Keep consistent sleep timing Nightly
Sleep disruption is both a symptom and an amplifier of trauma responses.
Regular exercise as a general foundation Most days
Supports mood regulation and stress resilience, making therapeutic work more effective.
Invest in rapport with a therapist and trusted others Ongoing
Rapport is the common factor across all effective therapy modalities.
Notice the reflexive shame that follows trauma n/a
This shame often blocks people from seeking help; naming it is a first step.
Understand that EMDR, trauma-focused CBT, and licensed psychotherapy are the evidence-based treatments n/a
This page is education, not therapy; professional care is the treatment.
Conti stresses that basic levers (sleep, exercise, connection) make any therapeutic work more effective, and that rapport is the common factor across every effective therapy modality.
View sources
Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges - Huberman Lab #75
Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges
Dr. Paul Conti (Huberman Lab show notes)
How to heal from trauma and break the cycle of shame - Peter Attia's The Drive #190
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Paul Conti and is not created, reviewed, endorsed by, or affiliated with Paul Conti or Psychiatrist, Trauma Specialist · Pacific Premier Group.
Is this for you
- People in or seeking trauma-focused therapy who want supportive daily foundations
- Anyone trying to understand trauma's effects on sleep, mood and behavior
- Not a substitute for professional trauma treatment
Cautions
- Informational and educational only; not a diagnosis, treatment or substitute for professional care
- EMDR, trauma-focused CBT, and licensed psychotherapy are the evidence-based treatments for PTSD/trauma; this page is not a substitute for any of them
- If you have a trauma history, engaging deeply with these topics can surface difficult feelings; do this alongside a qualified clinician, not alone
- If you are in crisis or having thoughts of self-harm, contact the 988 Suicide & Crisis Lifeline (US) or your local emergency services