Trauma Recovery & Rebuild
"Raw tools for navigating trauma recovery, rebuilding your life, and forging unbreakable resilience."
From Shattered to Strong: Trauma Recovery
How do I deal with the immediate aftermath of trauma?
- ✅ The Grounding Breath: When overwhelmed, focus on your breath. Inhale for 4, hold for 7, exhale for 8. Repeat.
- ✅ The Safe Space: Ensure you are in a physically and emotionally safe environment. Prioritize safety above all else.
- ✅ The Basic Needs Check: Hydration, a little food, and warmth are crucial. Attend to these first.
How do I manage flashbacks and intrusive thoughts?
- ✅ The 5-4-3-2-1 Grounding: Name 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, 1 thing you can taste.
- ✅ The Thought Container: Imagine placing the intrusive thought into a box, then setting it aside for later.
- ✅ The Safe Place Visualization: Close your eyes and vividly imagine a place where you feel completely safe and calm.
How do I cope with intense emotional pain?
- ✅ The Emotion Wave: Allow the emotion to wash over you without fighting it, knowing it will eventually recede.
- ✅ The Release Valve: Find a healthy physical outlet: intense exercise, screaming into a pillow, tearing paper.
- ✅ The Self-Compassion Mantra: "This pain is real, and it's okay to feel it. I am strong enough to survive this."
How do I rebuild a sense of safety and trust?
How do I deal with hypervigilance and anxiety?
How do I process traumatic memories?
How do I manage anger and resentment?
How do I reconnect with my body after trauma?
How do I deal with nightmares and sleep disturbances?
How do I rebuild my identity after trauma?
How do I find a trauma-informed therapist?
How do I deal with feelings of numbness or detachment?
How do I manage self-blame and guilt?
- ✅ The Reality Check: Separate what was truly your responsibility from what was beyond your control.
- ✅ The Self-Forgiveness Ritual: Write a letter of forgiveness to yourself, acknowledging your humanity.
- ✅ The Compassionate Witness: Imagine a wise, compassionate figure telling you that you are not to blame.
How do I rebuild healthy relationships?
How do I deal with isolation and loneliness?
How do I manage physical pain related to trauma?
How do I find meaning after trauma?
How do I deal with trust issues?
How do I manage triggers?
How do I rebuild my life after trauma has shattered it?
How do I deal with survivor's guilt?
How do I manage chronic stress from trauma?
How do I deal with memory gaps or fragmented memories?
How do I rebuild self-worth after trauma?
How do I manage intense fear?
How do I deal with feeling overwhelmed by daily tasks?
How do I find a supportive community?
How do I manage dissociation?
How do I deal with flashbacks and intrusive thoughts?
- ✅ The 5-4-3-2-1 Grounding: Name 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, 1 thing you can taste.
- ✅ The Thought Container: Imagine placing the intrusive thought into a box, then setting it aside for later.
- ✅ The Safe Place Visualization: Close your eyes and vividly imagine a place where you feel completely safe and calm.
How do I cope with intense emotional pain?
- ✅ The Emotion Wave: Allow the emotion to wash over you without fighting it, knowing it will eventually recede.
- ✅ The Release Valve: Find a healthy physical outlet: intense exercise, screaming into a pillow, tearing paper.
- ✅ The Self-Compassion Mantra: "This pain is real, and it's okay to feel it. I am strong enough to survive this."
How do I rebuild a sense of safety and trust?
How do I deal with hypervigilance and anxiety?
How do I process traumatic memories?
How do I manage anger and resentment?
How do I reconnect with my body after trauma?
How do I deal with nightmares and sleep disturbances?
How do I rebuild my identity after trauma?
How do I find a trauma-informed therapist?
How do I deal with feelings of numbness or detachment?
How do I manage self-blame and guilt?
- ✅ The Reality Check: Separate what was truly your responsibility from what was beyond your control.
- ✅ The Self-Forgiveness Ritual: Write a letter of forgiveness to yourself, acknowledging your humanity.
- ✅ The Compassionate Witness: Imagine a wise, compassionate figure telling you that you are not to blame.