Trauma and your body

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 come from any experience that felt too much at the time — too fast, too confusing, too unsafe — and where there wasn’t enough support to fully process it. 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 helps you work with 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 3 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 tone of care. For example: “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 thoughts. It lives in the body too. This is why physical tools help. Try: Placing your hand on your heart or stomach Breathing slowly for one full minute Stretching or walking slowly Massaging your hands or feet These help your body learn that it is 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 say something kind 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.