Recovering from an injury isn’t just a physical process – it involves significant emotional healing as well. But if you don’t make this a focal point of yours, you’ll stymie your recovery and make things more challenging in the long run.

Acknowledge and process your emotions

The first step in emotional recovery is acknowledging and processing your feelings. It’s natural to experience a range of emotions, from anger and sadness to frustration and fear. Ignoring these emotions can lead to long-term emotional strain and slow your recovery. 

Here’s how you can better manage your emotions:

• Identify your feelings. Take time each day to check in with yourself. Ask, “How am I feeling today?” and be honest in your response.
• Express yourself. Find safe ways to express your emotions. Talk to a trusted friend or family member, or even consider seeing a therapist. Sometimes, just speaking your thoughts out loud can be incredibly freeing.
• Accept your emotions. Understand that it’s okay to feel what you’re feeling. You don’t have to be positive all the time. Accepting your emotions as valid can help you move through them more effectively.

Practise relaxation and mindfulness techniques

Injuries can bring a significant amount of stress and anxiety. Incorporating relaxation and mindfulness techniques into your routine can help you manage these feelings and support your emotional well-being. 

Deep breathing exercises, for instance, can calm your mind and body. Practice by inhaling slowly through your nose, holding for a few seconds, and then exhaling slowly through your mouth. Repeat this several times until you feel more relaxed. 

Another technique, progressive muscle relaxation, involves tensing and then slowly relaxing each muscle group in your body, starting from your toes and working your way up to your head. This can help reduce physical tension and promote mental relaxation. 

And don’t overlook the practice of mindfulness meditation, which focuses on the present moment and observing your thoughts and feelings without judgement. This can help you let go of stress and anxiety. (An app like Headspace or Calm can guide you through mindfulness meditation, if you’ve never done it before.)

Find the right help

You don’t need to go through this healing process alone. And while friends and family certainly play a role – which we’ll discuss momentarily – you need professionals on your team to help facilitate a full recovery. This may include any or all of the following:

• Doctors. Even after you get your initial treatment for your injury, you’ll likely need some combination of doctors and physical therapists to help you continue the healing process. 
• Lawyers. If your injury was the result of someone else’s negligence, you may be entitled to compensation to help pay for your bills, as well as your pain and suffering. Hiring a personal injury attorney to deal with the logistics of your case will free you up to focus on your recovery.
• Therapists. In addition to getting physical treatment for your injuries, consider hiring a therapist who specialises in helping people overcome the mental and emotional trauma of injuries.

Maintain a support system

Having a strong support system is key for enjoying a full emotional recovery. The best piece of advice is to surround yourself with people who care about you and are willing to listen. Let your friends and family know how they can support you, whether it’s someone to talk to, help with daily tasks, or just a distraction from your worries. 

You may also consider joining a support group for individuals recovering from similar injuries. There’s something about sharing your experiences and hearing from others who are going through the same thing that can be incredibly comforting and motivating. 

Whatever you do, make an effort to stay connected with your loved ones, even if it’s through phone calls or video chats. These regular social touchpoints can reduce feelings of isolation and give you emotional support. 

Set realistic and achievable goals

It’s easy to get bogged down in the day-to-day emotions of your recovery, which leaves you susceptible to any number of uncontrollable factors. One helpful thing you can do is set goals for your recovery. More specifically, you should set realistic and achievable goals to help you trend in the right direction. Here’s how:

• Break down your goals. Divide your overall recovery into smaller, manageable steps. For example, if you’re recovering from a broken leg, your first goal might be to walk with crutches. Celebrate each small victory along the way.
• Be flexible. Understand that recovery can be unpredictable, and it’s okay if things don’t go exactly as planned. Be willing to adjust your goals based on your progress and current capabilities.
• Focus on progress, not perfection. Instead of fixating on what you can’t do, focus on the progress you’re making. Even small improvements are worth celebrating. This positive mindset can keep you motivated and hopeful.

Goals alone won’t bring healing, but they will give you a framework that you can operate out of to help you feel more in control over the process. That, in and of itself, is a huge win during a long recovery process.

Regain your freedom

You don’t deserve to have an injury continue to upend your life for months or years to come. By proactively addressing both the physical and emotional sides of your recovery process, you can heal faster and regain the freedom you once knew.

Samantha Green, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.