Navigating Trauma: Finding Safety in Your Body and Mind
Trauma can leave us feeling unsafe in our own bodies and minds. Everyday experiences — a sound, a memory, or even a glance — can trigger intense reactions, leaving us disconnected or hypervigilant. As an LCSW, I’ve worked with many clients navigating trauma, and one truth remains: healing is possible, even when it feels overwhelming.
Understanding Trauma Responses
Trauma affects the nervous system, influencing emotions, thought patterns, and behaviors. You may notice:
Hypervigilance or constant alertness
Emotional numbing or detachment
Intrusive thoughts or flashbacks
Therapeutic Tip (DBT & Grounding):
Use grounding techniques to regulate your nervous system:
Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste
Focus on slow, deep breathing or progressive muscle relaxation
Carry a small object as a tactile anchor
Reclaiming Safety Through Therapy
CBT helps identify unhelpful beliefs, while ACT encourages acceptance of difficult emotions without judgment. Psychoanalytic approaches can illuminate patterns from past experiences that shape current reactions. Therapy provides a structured space to explore triggers safely, develop coping skills, and rebuild a sense of agency.
Brené Brown reminds us: “Vulnerability sounds like truth and feels like courage. Truth and courage aren’t always comfortable, but they’re never weakness.” Seeking help is a brave act of reclaiming your life.
Trauma is not a life sentence. With intentional therapeutic support, grounding skills, and self-compassion, you can reconnect with your body, calm your mind, and restore a sense of safety. Healing is a journey, and every step matters.
