Understanding Trauma and Healing Through Awareness

Let’s begin by getting settled.

Feel your feet on the ground or your seat supported by a chair. Take a slow breath in… and let it out gently.

What Trauma Really Means

Trauma doesn’t always come from a major event. It can arise from any experience that felt like too much at the time — too fast, too confusing, or too unsafe — and where there wasn’t enough support to process it fully.

When that happens, the body stores that stress. You might not remember everything clearly, but your body does.

How It Shows Up

You might notice:

• Tension in your chest, stomach, or jaw
• Feeling stuck, shut down, or overwhelmed
• Trouble sleeping or concentrating
• Avoiding certain situations without knowing why

These are signals from your nervous system. It learned these patterns to protect you.

What CBT Helps With

Cognitive Behavioral Therapy (CBT) helps you understand how your thoughts, emotions, and body sensations connect.

One helpful tool is to name what’s happening. Ask yourself:

• What’s the thought I’m having?
• What emotion am I feeling right now?
• Where do I feel it in my body?

You’re not trying to fix anything immediately — just noticing.

For example, if the thought is “I can’t handle this,” try adding, “I’ve handled difficult things before. I can take this one step at a time.”

Grounding in the Present

Sometimes your brain reacts as if something from the past is happening right now. To calm that, gently bring your attention back to the present moment.

You can do this by:

• Noticing three things you see
• Pressing your feet into the floor
• Taking one slow, full breath

Say to yourself: “This is a new moment. I’m safe right now.”

Noticing and Challenging Harsh Thoughts

Trauma often leaves behind critical or harsh inner voices. You might think:

• “I should be over this.”
• “Why am I so sensitive?”
• “It’s my fault.”

You can work with these thoughts by asking:

• “Is this thought true?”
• “What would I say to someone I care about who felt this way?”

Then try speaking to yourself with the same care:

• “I was doing the best I could.”
• “My reactions make sense based on what I’ve been through.”

Supporting the Body

Trauma doesn’t just affect your thoughts — it lives in the body too. That’s why physical tools are so powerful.

Try:

• Placing your hand on your heart or stomach
• Breathing slowly for one full minute
• Stretching or walking gently
• Massaging your hands or feet

These small actions help your body learn that it’s safe now.

A Simple Practice

Right now, place a hand gently on your chest. Feel the warmth of your own hand. Breathe in… and out.

Say to yourself:

• “I’m learning to feel safe again.”
• “I can take things at my own pace.”
• “I’m here now.”

Final Thoughts

You don’t have to go back and relive everything to heal. You can begin right here — by listening to your body and meeting it with care.

Every time you notice a pattern, soften your breath, or speak kindly to yourself, you’re supporting your recovery.

Healing doesn’t happen all at once. It happens in small, consistent moments.

You’re not stuck — you’re learning new ways to respond. You can feel better. And you’re not doing it alone.