As the new year dawns, many of us feel the pull to set resolutions, envision goals, and create a fresh start. But for those of us walking the tender path of trauma recovery, this season can stir a mix of emotions—hope, anxiety, excitement, and even dread. The societal pressure to make drastic changes or achieve lofty goals can feel overwhelming and even counterproductive. Instead, embracing a trauma-informed approach to setting intentions can offer a gentler, more compassionate way to honour our journeys and foster genuine (sustainable) growth.

Triggers have a way of sneaking up on us. One moment, you’re grounded and calm, and the next, you’re overwhelmed, flooded with emotion, or feeling completely out of control. Whether it’s a sharp comment, a difficult memory, or an unexpected situation, being triggered can feel like an ambush. But what if we could learn to respond to these moments instead of simply reacting?

Reacting is often impulsive and rooted in survival mode. It’s the fight, flight, freeze, or fawn response kicking in, fueled by past experiences and unresolved emotions. Responding, on the other hand, is intentional and grounded. It allows us to choose our next step from a place of awareness and clarity.

Here are some strategies to help you shift from reacting to responding when faced with triggers:

Uncertainty and change can feel overwhelming in any life stage, but for those on a trauma recovery journey, they often carry a deeper weight. Trauma affects our sense of safety, stability, and control, making shifts in life seem especially daunting.

Yet, these experiences can also become powerful growth opportunities, helping us to build resilience, reconnect with ourselves, and find peace amid chaos. Here’s how you can embrace uncertainty and navigate change while supporting your healing journey.

In the early days of my trauma recovery, after experiencing major heartbreak, betrayal and many moments of feeling like the world was against me, I was stuck in a perpetual state of victimhood.

For a long time, I stayed in this place of pain and resentment. I couldn’t help but see myself as a victim of circumstances I couldn’t control. And in a way, staying in that victim mindset felt safe. It was familiar, and it allowed me to place blame on others or on fate itself. Whenever I felt lonely or overwhelmed, I would pull out pieces of my story, recounting the unfairness and injustice I’d endured.

Honestly, I couldn’t see a way out; in many ways, my story had become a cage.

Life has a way of shaking us to our core when we least expect it. Whether it's the sudden loss of a relationship, a health crisis, a career upheaval, or another seismic shift in your world, these "life-quakes" often leave us disoriented, overwhelmed, and uncertain about what comes next. Here’s how you can find a new direction after experiencing a life-quake…

In the journey of healing from trauma, the concept of "titration" emerges as a pivotal technique. Derived from the fields of chemistry and medicine, where it involves the gradual addition of a substance to achieve a desired reaction, titration in trauma recovery refers to the gradual and controlled process of addressing traumatic memories and emotions. This gentle approach aims to prevent overwhelm and re-traumatization, fostering a safer and more sustainable healing process.

Trauma can leave deep imprints on our minds and bodies, often manifesting in ways that are difficult to understand or articulate. Traditional talk therapy, while beneficial, sometimes falls short in addressing the somatic and non-verbal aspects of trauma. This is where the concepts of "felt sense" and the practice of "focusing" come into play. Developed by philosopher and psychologist Eugene Gendlin, these techniques offer a unique and effective approach to trauma recovery, helping individuals connect with and heal their inner selves.

My entire life was reshaped following a series of traumatic experiences in 2018 and 2019, and since then I’ve dedicated my career to working with fellow survivors. One of the first places to begin in any healing journey is to gather as much information and knowledge as possible, so in this article I’ll demystify the concept of trauma, shedding light on its multifaceted dimensions and the complex interplay between adversity and resilience.

I have a confession to make. Years ago, a friend of mine was often talking to me about the challenges of her healing journey following an abusive relationship. While I was able to be compassionate and understanding to an extent, as someone who had never experienced major adversity or trauma in my life, I could never truly grasp the depth of what she was going through.

Life has an uncanny way of throwing us unexpected challenges. Adversity strikes like a storm, leaving us battered and bruised, and the journey to recovery can be a long and arduous one. Among the debris of rebuilding our lives, we encounter another daunting obstacle: the challenge of self-care after adversity.

There are multiple barriers that we can run into when we attempt to care for ourselves amidst the aftermath of life's trials, such as:

In the journey of life, we often find ourselves carrying the heavy burden of shame. It lingers in the shadows, whispering tales of inadequacy and unworthiness, and leaves scars that mar our self-esteem and hinder our growth. But within this darkness, there exists a powerful beacon of hope - self-compassion. It is through this gentle and loving practice that we can embark on a profound journey of healing, releasing the shackles of shame and embracing the light within ourselves.

Emotions are an integral part of our human experience. They can bring us joy, motivate us, or provide valuable guidance. However, emotions can also feel overwhelming and challenging to navigate at times. How can we gain control over our emotional responses and create a healthier relationship with our feelings? The answer lies in a simple yet powerful concept developed by psychiatrist Dr. Dan Siegal: "Name it to Tame it." By consciously labelling our emotions, we can better understand and manage them, paving the way for personal growth and emotional well-being.

Rest is a vital aspect of our wellbeing, allowing us to recharge, heal, and regain our strength. However, for those who have experienced chronic stress and adversity, finding rest can be an arduous task. Whether it's the aftermath of a difficult divorce, the loss of a job, or experiencing financial hardship, stress leaves a profound impact on our minds and bodies. In this blog post, we will explore why rest can be challenging during challenging times and discuss strategies for navigating this difficult journey towards healing and restoration.

Meditation is the simple practice of creating a restful space where you guide your attention inward and observe your thoughts, feelings and bodily sensations without judgement or resistance. When we meditate, we use an anchor as a tool to rest our awareness on, which helps to strengthen the muscle of the mind. There are many different types of anchors, such as the breath, bodily sensations, visualisation, and mantra, to name a few.

The process of sitting still and being with our emotions can be extremely uncomfortable. Many of us choose to either avoid our feelings or instantly react to them without thinking, so it can be quite overwhelming in our meditation practice when we’re put in a position to just observe them as they are.

There’s nothing worse than a bad night's sleep. Whether you’ve spent the night tossing and turning, frustrated about not being able to fall asleep or you’ve woken up at 2am with a million things on your mind and are left watching the hours tick by, you’re sure to be familiar with the widespread effects of sleep deprivation.