HOW THE POWER OF CHAIN REACTION CAN BE HARNESSED NOT TO GIVE UP AS YOU HEAL FROM COMPLEX TRAUMA

Previously published by the CPTSD Foundation

Harnessing the Domino Effect Chain Reaction:

Resilience in Healing from Complex Trauma

Life can be a series of dominoes—each experience triggering the next, creating a chain reaction that shapes our journey. For those navigating the path of healing from complex trauma, it's easy to feel overwhelmed by the weight of past experiences. But within this very sequence lies a profound lesson: the domino effect can be harnessed as a force for resilience and transformation.

Healing from complex trauma is not a linear process; it's a journey with many twists and turns, setbacks and triumphs. Like a domino setup, it may seem that one fall could cause the collapse of the entire structure. But what if we reframed our perspective? What if, instead of fearing the falling dominoes, we embraced the potential they hold?

The first step in this journey is acknowledging your strengths, no matter how small, because our strengths are the resources we can use to build from. You've endured and survived. That resilience is the cornerstone upon which you build your path to healing. Each domino represents a step forward—a trauma recovery coaching session, a moment of self-reflection, a meditation, a prayer, the decision to confront a fear, a day or even just an hour or a minute where you are able to choose self-care over self-doubt.

Often, as humans, we underestimate the power of small actions. Imagine each action as a domino, poised to tip the next one. A kind word to yourself or seeking support from a friend or an online support group—these seemingly small actions set off a chain reaction. They create momentum, gradually shifting the trajectory of your healing journey.

There will be many moments when you feel stuck, when progress seems halted, to be sure. So it's crucial to remember that just as a chain reaction slows at times, it doesn't mean it's stopped. It only takes one domino to restart the cascade—a moment of insight, a breakthrough with your coach, or a newfound coping mechanism. These moments reignite the domino effect, propelling you forward once again.

Healing from complex trauma requires patience and understanding. Be gentle with yourself at your current ability level, when the road feels arduous. Remember, it's okay to rest. Even in rest, the dominoes are still in place, ready to move when you're rejuvenated and prepared to continue.

Community and support are pillars of strength. Surround yourself with individuals who uplift and encourage your journey. Share your story, connect with others who have walked similar paths. In doing so, you create a network of interconnected dominoes, each supporting the other, amplifying the power of collective resilience.

As the dominoes fall, each one symbolizes progress—a testament to your courage and determination. Embrace the idea that healing is not about erasing the past but finding peace within it. Your scars tell stories of survival, resilience, and eventual triumph.

It’s Not Magic, It’s Science:

What Exponential Growth Actually Looks Like

Imagine this: a single domino can topple another, and that one, in turn, can set off a chain reaction. This simple idea embodies the science of the domino effect—an illustration of how small actions can lead to massive results. The “magic” lies in the exponential growth inherent in this phenomenon. When a domino falls, it can knock over another domino that's about 1.5 times larger. This seemingly minor increase in size results in a progressively greater force. After just 23 dominoes, the last one would be as tall as the Empire State Building. And with only a few more, those dominoes could stretch all the way to the moon!

This scientific principle mirrors the journey of healing from complex trauma. Initially, taking those first small steps might not seem significant, but each action creates a ripple effect, setting off a sequence of events that gain momentum over time.

So, as you embark on your path of healing, remember the empirical power of the domino effect. Every small step forward is like toppling a domino, setting in motion a chain reaction of healing and resilience. Embrace the compounding effect of these actions, knowing that they have the potential to create a monumental shift in your life.

1st Domino:

The size of a standard domino, roughly about 2 inches by 1 inch (5 cm by 2.5 cm).

5th Domino:

Comparable to a smartphone, measuring approximately 5.5 inches by 2.75 inches (14 cm by 7 cm).

10th Domino:

Roughly the size of a standard laptop, around 15 inches by 9.5 inches (38 cm by 24 cm).

20th Domino:

Similar in size to a small flat-screen TV, approximately 1.05 meters by 41 inches by 20 inches (0.52 meters).

23rd Domino:

Reaching the height of an average adult, standing at about 5 feet 7 inches tall (1.70 meter).

26th Domino:

Towering to the height of a two-story house, at approximately 14 feet 5 inches (4.39 meters).

29th Domino:

Standing at approximately 1,454 feet (443.2 meters) tall, the height of the Empire State Building.

50th Domino:

Using the initial domino as a reference (approximately 2 inches or 5 cm tall), it would take around 50 iterations of the 1.5 times growth to achieve a height capable of reaching the moon. So, after merely getting to the 50th domino in the sequence, with the exponential growth continuing, you could literally reach or even surpass the distance to the moon (238,855 miles or 384,400 kms from Earth)!

This staggering illustration showcases the incredible power of exponential growth in the domino effect, and the astonishing progression in size as the dominoes continue to fall. From the small scale of handheld objects to human-sized and even architectural and astronomical proportions, this sequence illustrates the tremendous impact that the cumulative effect of small actions can have as we take one step back, then one small step forward, and then another, and another, on our brave journey towards trauma recovery. 

In the face of daunting challenges, you may not always be able to see it, yet it is a scientific fact that every small action sets off a chain reaction, capable of monumental outcomes.

So, what's the point, you ask? 

Within the simple fall of a domino lies a profound lesson—the power of resilience and the potential of incremental progress. Each step forward, no matter how seemingly small, contributes to the exponential chain reaction of your growth and transformation.

As you bravely navigate the journey of healing from complex trauma, remember the wisdom of the domino effect and trust the resilience within you because as a survivor, you have indeed survived 100% of everything you have had to endure to get to this blog post that you are currently reading.

Embrace your process, with all its highs and lows, knowing that your actions, each one akin to toppling a domino, carries within them the potential for monumental transformation, in the same way that the humble acorn carries within its tiny, hardened shell, the promise of a mighty oak.

In a world where too many women bear the lifelong burdens of complex, childhood, and sexual trauma, understanding its lingering effects and recognizing their presence is crucial for healing and empowerment. Trauma refers to an emotional or psychological response to an intensely distressing event or series of events that overwhelm a person's ability to cope or process the experience. These events often involve a threat to one's life, safety, or well-being and can result in profound feelings of fear, helplessness, or terror. Trauma, in its myriad forms, can cast a long shadow on one's life, affecting emotions, relationships, and overall well-being. Recognizing the signs and acknowledging the impact of trauma is the first step toward reclaiming personal power and embarking on a journey of healing.

The Many Faces of Trauma

Trauma isn't always obvious or easily identifiable, especially if it has happened multiple times, over extended periods of time, at a younger age. In that case, trauma may have just been your “normal,” and at least from the outside, you may have adjusted well, so well in fact, that you may not have realized the toll trauma has actually taken on you. Trauma may also have happened to you at a time where you were too young to have any recollection of it, or it may even have been passed down to you, which is commonly referred to as intergenerational trauma. In that case, just like second-hand smoke or first responders’ secondary trauma, you may not even realize that you have trauma, as its aftereffects are not connected to something that directly involved you. Nonetheless, it has left a lasting impact on you, whether it’s something that happened to you preverbally, or to your grandparents, your parents, something that you may have witnessed, or even second-hand accounts from clients, patients, or students. Everything can be traumatizing because it’s not about the event itself, as much as it is how your brain processed the event, and how much support it received at the time trying to process something that felt like not enough, or too much, too fast, or too soon.

Regardless of your circumstances and the kind of trauma you’ve endured, it can manifest in various ways, impacting every aspect of life, sometimes in subtle ways, or even in ways that may not be easily traceable to the root cause, which may be decades old. For women who have survived complex, childhood, or sexual trauma, in particular, the effects may linger, influencing thoughts, behaviors, and emotions, and these effects aren't always immediately recognizable. Trauma's subtler manifestations can be intricate and multifaceted, often deeply ingrained in behavior patterns developed over time. These signs might not raise immediate alarms, yet they profoundly affect daily life and well-being.

For many women survivors of complex and childhood trauma, it may even take a lifetime to come to conscious awareness until some event triggers a trauma response which becomes unmistakable. Life events such as an illness, a struggling marriage, a divorce, a death, a surgery, or the loss of a job can all be triggers. More surprisingly, happy events such as the birth of a child, a wedding, or a work promotion can be equally as triggering. 

According to Dr. Gabor Mate, a renowned physician and mental health expert, “Trauma is not what happens to you; it is what happens inside you as a result of what happens to you.” This explains why the aftereffects of trauma may still remain so active when old traumatic events haven’t yet been reprocessed. They just linger, signaling to us that something is in need of our care and attention. In his new book, “The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture,” Dr. Mate teaches us not only the “how” of trauma, but the “how” of healing and recovery from trauma’s enduring aftereffects.

Recognizing the Signs

Identifying trauma isn’t always straightforward, especially when it’s deeply ingrained in one's past. Yet, there are some telltale signs that can indicate the presence of unresolved trauma:

• Emotional Flashbacks

Intense rollercoaster emotions like fear, anger, rage, sadness, numbness, or feeling disliked, hated, rejected, abandoned, ostracized without verifiable evidence of that, might surface unexpectedly, triggered by seemingly innocuous events.

• Harmful Coping Mechanisms

Some survivors may resort to coping mechanisms such as substance abuse, self-harm, or disordered eating to manage overwhelming feelings.

• Memory Flashbacks or Nightmares

Vivid memories of the traumatic event(s) can intrude into daily life, leading to flashbacks of the trauma or recurring nightmares.

• Difficulty Trusting Others

Building trust might feel like an insurmountable challenge, leading to difficulties in forming or maintaining relationships.

• Physical Symptoms

Chronic pain, tension, headaches, migraines, non-epileptic seizures, multiple chemical sensitivities or allergies, frequent adverse drug reactions without a clear cause, debilitating fatigue, or stomach issues might persist without a clear medical cause.

• Avoidant or Numbing Behaviors

Some survivors may try to avoid situations, places, or even people that remind them of the trauma with or without being aware of their avoidant tendencies. This can lead to isolation, emotional numbing, or dissociation.

• Emotional Numbing or Dissociation

In an attempt to cope with overwhelming emotions, some individuals might unconsciously dissociate or detach themselves from their feelings. This emotional numbing can manifest as feeling disconnected from oneself or experiencing periods of "spacing out."

• Poor Self-Image

Low self-esteem, negative self-talk, body image issues, or feelings of worthlessness can stem from traumatic experiences.

• Hypervigilance

Constantly feeling on edge, always alert for potential threats, can be a result of past traumatic events.

• Perfectionism & Overachievement

For many survivors, the drive for perfectionism or overachievement might stem from a need to regain control lost during traumatic experiences or to be liked or loved, not for who we are at our core, but for what we are able to produce, or the added value others can derive from us. While these qualities may seem positive, they can often mask underlying feelings of inadequacy or a persistent fear of failure.

• Chronic Self-Doubt & Self-Blame

Women who have survived trauma may habitually doubt their own perceptions and instincts, attributing any negative experiences to personal fault. This chronic self-blame can create a cycle of guilt and shame, further deepening the emotional scars left by the trauma.

• Difficulty Setting Boundaries

Struggling to assert healthy personal boundaries or constantly feeling the need to please others can be subtle indications of unresolved trauma. Survivors might find it challenging to say no or prioritize their own needs, often due to past experiences where their boundaries were disregarded or violated. Having our boundaries repeatedly violated as a child is also what may have kept us alive (e.g. not resisting abuse, not “making waves,” not speaking up, not expressing or even becoming aware of overwhelming feelings, etc.), which then makes it difficult for our brains to trust that boundary-setting can actually help keep us safe as adults.

• Hyper-Responsibility & Caretaking

Taking on excessive responsibilities for others' well-being or feeling a compulsive need to care for everyone around us can be a coping mechanism developed after trauma. This behavior often stems from a desire to maintain control and prevent harm to oneself or others. Parentification, in particular, is a form of hyper-responsibility developed in childhood when we had to care for the emotional, or even mental or physical, needs of the adults in our lives, whether caregivers, family members, or other known and trusted adults.

• Fear of Intimacy or Toxic Relationships

Difficulty in forming or maintaining intimate relationships or friendships may be rooted in past traumatic experiences. Fear of vulnerability or a deep-seated mistrust can hinder the ability to connect with others on a deeper emotional level. When growing up with a lack of healthy boundaries, it also makes the ability to form and maintain healthy relationships very challenging as clear and open communication may feel unsafe or even frightening.

Empowerment Through Awareness

Recognizing the signs of trauma and understanding its impact can be very empowering, as it can allow you to reclaim agency over your life, break free from the chains of your past, and move towards a future filled with hope and resilience. Survivors of complex, childhood, and sexual trauma deserve compassion, support, and understanding. Building enough self-awareness to learn to identify the subtler signs of trauma is essential for you to recognize the multifaceted ways trauma can manifest and affect you. Acknowledging these nuances can empower you to seek tailored support and strategies for healing. Trauma recovery isn't a one-size-fits-all journey. It's about unraveling layers, understanding complexities, and embracing the courage to confront and heal from past wounds.

Most importantly, know that you are not your trauma and that your past doesn’t define who you are. Your strength lies in your resilience, and the journey toward healing begins with acknowledging and addressing the impact of your trauma. You are worthy of healing, love, and a fulfilling life beyond the shadows of your past.

Steps Towards Healing

Acknowledging trauma and its effects is a first step toward healing. Seeking support from a therapist or a coach certified and experienced in trauma recovery can be incredibly beneficial so you have a safe space to explore past experiences, understand their impact, learn healthy coping mechanisms, and rewire your brain for healing.

Self-care practices, such as mindfulness, yoga, journaling, or creative expression, can also aid in supporting your healing process. Building a safe network of friends, family, or support groups can provide a sense of belonging and understanding. When that isn’t yet possible, a special bond with a pet can also provide much comfort as you begin to heal.

Patience is key. Healing from trauma is not linear—rather, it is a journey with ups and downs. Celebrating small victories and practicing self-compassion along the way is crucial, remember to pace yourself, honor your own rhythms, learn to attune and listen to your needs, and slow down as needed. 

What Next?

Science-Back Resources to Support Your Recovery

The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture, by Gabor Mate

Complex PTSD: From Surviving To Thriving, by Pete Walker

Rewiring Your Brain after Complex Trauma

As part of the story of you, there exists a cast of characters, not in the form of heroines in capes, but in the guise of happy chemicals swirling within your brain. Meet your Fantastic Four: Dopamine, Oxytocin, Endorphins, and Serotonin. As survivors of complex trauma, rewiring your brain might feel like a superhero mission, but thanks to the power of neuroplasticity (your brain’s natural ability to rewire itself), healing at any age is within your reach.

Dopamine - Your Cheerleader

Picture this chemical as your personal cheerleader, waving pompoms and shouting, "You can do it!" Dopamine is your brain's reward system, the high-five it gives itself when you accomplish a task or experience pleasure. After enduring complex trauma, reclaiming your dopamine rush might feel like finding treasure after a long quest. But there are many healthy ways for you to trigger a dopamine rush, without unhealthy chemicals.

• Set Achievable Goals: Break larger tasks into smaller, achievable goals. Each new small accomplishments or small victory you celebrate triggers a dopamine release, reinforcing a sense of achievement.

• Engage in Hobbies: Whether it's painting, writing, or crafting, creative pursuits activate dopamine production, providing a sense of pleasure and accomplishment.

• Exercise Regularly: Physical activity, especially aerobic exercise, boosts dopamine levels. Try dancing, running, cycling, or even brisk walking to get those feel-good chemicals flowing.

• Build a Sensory Kit:  Sensory toolkits are customized to our likes and are a lot of fun to build and use daily! They are a great way to help you learn self-regulation and self-soothing skills while helping your feel-good chemicals flow freely in the process. Build your very own sensory calm kit here today!

Oxytocin - Your Teddy Bear

Oxytocin, a warm hug in chemical form, is all about connections and trust. After experiencing complex trauma, forging meaningful connections might seem almost impossible for some. Yet there are many varied ways to summon an oxytocin release in your brain, through:

• Practice Gratitude: Expressing gratitude, whether through journaling or verbal affirmations, fosters positive feelings and strengthens social bonds, triggering oxytocin release. Check out my related blog post here about the critical differences between a gratitude practice and toxic positivity.

• Embrace Physical Touch: Hugs (including self-hugs), cuddles with pets or stuffed animals, or massage therapy, promote oxytocin production, nurturing feelings of safety and trust.

• Volunteer or Help Others: Acts of kindness and volunteering not only benefit others but also elevate your oxytocin levels, fostering a sense of connection and purpose.

• Somatic Parts Work Mapping: Learning to notice, build relationships with, and love the different parts and facets of us is what somatic parts work is all about. Learning to build a better relationship with yourself will have a direct impact on the way you relate to others and the world, and parts work can help you do that.

Endorphins - Your Guardian Angel

Endorphins are the natural painkillers of the brain, swooping in like superheroes to save the day when life feels overwhelming. Complex trauma might leave you feeling battered and exhausted, but there are healthy ways for you to counterbalance its negative aftereffects. Here are a few ideas for you to consider so that endorphins can flood in and soothe your weary soul:

• Indulging in your favorite tunes: Check out the heart-warming songs in my music library to get started.

• Laugh and Smile: Watch a funny movie or funny pet or kid videos, attend a comedy show, have a good belly laugh with friends or engage in activities that make you laugh. Laughter stimulates endorphin release, reducing stress and promoting a sense of well-being.

• Engage in Physical Activity: Any form of exercise, even a brisk walk, triggers endorphin production. Group workouts or team sports also enhance this effect through social interaction.

• Enjoy Spicy Foods: Consuming spicy foods can lead to the release of endorphins. So, if you're a fan of spicy cuisine, indulge a bit to experience that natural high.

Serotonin - Your Rainbow

Serotonin is like the conductor orchestrating your mood symphony. It can work its magic to gradually restore inner balance. After complex trauma, the harmony within might seem disrupted, yet serotonin can be coaxed back into action by engage in activities that bring you joy, for instance:

• Soak Up the Sun: Spending time outdoors, especially in sunlight, boosts serotonin levels. Try gardening, walking in nature, or simply basking in the sun for a mood lift.

• Practice Mindfulness & Meditation: Mindfulness practices, such as meditation or deep breathing exercises, increase serotonin production, promoting a sense of calm and balance.

• Healthy Nutrition and Sleep: A balanced diet and adequate sleep positively impact serotonin levels. Try fresh fruits and vegetables while maintaining a regular sleep schedule to support serotonin production.

Navigating life while still suffering from the aftereffects of complex trauma might feel like learning to dance again in a new rhythm. Armed with the knowledge of these Fabulous Four, as well as with resourcing, and support to match your needs, you can begin to reclaim your power to rewire your brain's circuitry, embrace activities that summon these happy chemicals, and form new pathways to reshape your brain's landscape. The journey to rewiring your brain after complex trauma is not a sprint but a marathon. Be patient with yourself, celebrate each small victory, and cherish the moments when these fantastic chemicals come dancing into your life. You're rewriting your story, one neurotransmitter at a time!

By integrating these activities into your routine, you're not only triggering the release of these happy chemicals but also creating a supportive environment for your brain's rewiring process. Remember, consistency is key. Over time, these practices can significantly contribute to reshaping your brain's responses and aiding in your healing journey. Also keep in mind as you heal, that no brain is designed to be releasing happy chemicals all the time. The idea that we should just be happy non-stop if we are well and healed is misguided and unscientific. As we’ve learned from neuroscience, our happy chemicals are meant to be activated to ensure our survival. That’s basically the reason why they exist: so that we can make it. This means it’s our job to enhance the release of our happy chemicals by engaging in habits, routines, rituals, and activities that naturally promote their activation. 

To learn more about how to rewire your brain for healing, schedule a Free Discovery Call with me!

You’re Not Alone Anymore

Consider the profound weight of carrying emotions and experiences that have long been dismissed or misunderstood by others, but also often, by ourselves, as all too often, especially as childhood trauma survivors, we have taken on other people’s narratives and have live our own lives dissociated from our own. Trauma may leave you feeling stranded, voiceless, and disconnected. Yet, amidst this turmoil, the simple act of feeling seen, heard, and believed emerges as a lifeline—a catalyst that can propel you forward on the path to healing.

Being Validated

Validation is not merely a tool; it is the very bedrock of effective trauma recovery coaching. It transcends sympathy or mere acknowledgment; it creates a sanctuary where your emotions find refuge without the fear of judgment. This validation serves as fertile ground upon which your self-worth can flourish anew and where trust in your own experiences can be nurtured once more.

Being Seen

To be seen is to have the depths of your emotions and experiences witnessed, acknowledged, and respected. In the realm of trauma recovery, feeling seen allows you to recognize the legitimacy of your own emotions, nurturing a profound sense of self-awareness and acceptance about the many parts of you and what they had to walk through to make it to this present moment. It's an affirming embrace that validates the significance of your feelings, offering solace in a world that might have previously felt indifferent.

Being Heard

Being heard transcends the surface of mere listening; it's about having your story validated. Trauma often leaves wounds that make you feel unheard or silenced. Through compassionate listening and genuine empathy, a trauma recovery coach aims to provide a sanctuary—a safe haven where your experiences are given voice. This act of being heard becomes a cornerstone upon which your healing journey can firmly take root.

Being Believed

At the heart of the healing process lies the unwavering belief in your truth. Too often, survivors face disbelief or skepticism, compounding their pain. A trauma recovery coach stands as a beacon of support, believing in your experiences, affirming the reality of your pain, and offering unwavering support as you navigate the complexities of your healing journey.

Being Supported

As a guide in my clients’ sacred journey, my utmost commitment is to create a nurturing and validating environment for you. Through attentive listening, heartfelt compassion, and validation, I aim to empower you—to help you reclaim your narrative, rebuild your self-worth, and find solace in the safety of this healing space where you can pause, take a breath, and build from your strengths.

Nurturing Your Path to to Wholeness

Validation, the experience of feeling seen, heard, and believed, stands as a gentle yet powerful force in your journey toward healing from trauma. Through my experiences guiding individuals in their unique process, I've witnessed firsthand the remarkable impact of a strong, validating coaching relationship—it's not merely a tool; empowered co-regulation is a profound element that restores dignity, self-worth, and resilience.

Your healing journey is ongoing, and relational trauma heals best when we are able to reach out to safe others. Through your coaching relationship, or other safe, nurturing relationships in your life, you'll uncover the strength to embrace your story, rewrite your narrative, and find empowerment in your path to healing. You will feel seen, heard, believed, and deeply cared for as you navigate toward wholeness.

The Essence of Gratitude

Gratitude serves as a potent tool in our emotional toolkit, fostering resilience and promoting a positive mindset. It involves acknowledging the good in our lives, appreciating the present moment, and recognizing the small joys amidst challenges. Engaging in a gratitude practice can help you cultivate a sense of abundance and contentment, even in difficult circumstances. It can help you deal honestly with the tough stuff coming from a more grounded place.

The Pitfall of Toxic Positivity

Contrary to gratitude, toxic positivity veers into the realm of denial and avoidance of genuine emotions. It entails an overemphasis on "positive vibes only" and dismissing or invalidating any negative feelings. This approach often stems from the belief that one should constantly maintain a facade of happiness, suppressing authentic emotions under the guise of false optimism. Toxic positivity may also occur when those around us are uncomfortable handling emotions such as healthy anger, grief, and shame. It’s much easier to call someone an attention-seeker or tell them they are just acting like a victim than to have to confront one’s unresolved emotional baggage of anger, grief, shame, or trauma. Toxic positivity can be found anywhere from media, social media, film, and of course, at work and at home, among family and friends.

Healing with Gratitude

When used authentically, a gratitude practice becomes a catalyst for healing. It encourages individuals to acknowledge and process their emotions while redirecting their focus towards elements that bring joy and comfort. Gratitude invites a balanced perspective, allowing individuals to embrace their feelings without disregarding the challenges they face. A gratitude practice isn’t about pretenting all is well. Instead, it’s about noticing the good that is already there, no matter how small. A cup of tea. A ray of sun. A warm shower. A smile.

Embracing Authenticity

Toxic positivity, on the other hand, tends to stifle genuine emotional expression. It can lead to feelings of guilt or shame for experiencing anything other than happiness, thereby hindering the healing process. True healing involves embracing authenticity, honoring one's emotions, and creating space for both positive and negative feelings to coexist. True healing is a balancing act, an “and/both,” with many shades of grey because oftentimes, life isn’t clear-cut and tied up with a bow and becoming more able to embrace uncertainty and ambiguity helps build our sense of resilience in the face of challenging circumstances.

Cultivating a Healthy Mindset

A healthy approach to healing involves a delicate balance between acknowledging the hardships and finding gratitude amid them. Integrating a gratitude practice into daily life can serve as a guiding light, fostering a mindset that acknowledges the full spectrum of emotions while consciously choosing to focus on the positives. Being grateful doesn’t mean being forgiving. Some survivors choose to forgive and others don’t, yet all can heal.

In the pursuit of healing, the power of gratitude lies not in denying or masking emotions but in embracing them while intentionally choosing to find moments of appreciation and joy. Distinguishing between a gratitude practice and toxic positivity is essential for nurturing genuine emotional well-being. Healing isn't about erasing difficulties but about navigating them with authenticity, self-compassion, and a grateful heart. So next time you decide to use positive affirmations as part of your self-care, make sure that they feel authentic and real so that your brain is open to absorbing their wisdom. For instance, if “I am loveable” doesn’t seem plausible, try “I am open to exploring the possibility that I am worthy of love.” Connecting with yourself in genuine and authentic ways is what promotes true healing, and what helps you develop a better ability to genuinely and authentically connecting with others.

Trauma is a deeply personal and complex experience that can leave lasting emotional, psychological, and physical scars. For individuals seeking support and healing, options like certified trauma recovery coaching and therapy have emerged as valuable resources. In this article, we will delve into the distinctions between these two approaches, their respective benefits, and the role of research in understanding their effectiveness.

Understanding Trauma and Its Impact

Trauma is a deeply ingrained response to an overwhelming and distressing event. Whether it's the result of a single incident or prolonged exposure to adverse circumstances, the impact of trauma can be profound. Survivors often grapple with symptoms such as anxiety, depression, flashbacks, and a sense of helplessness. Both certified trauma recovery coaching and therapy aim to address the aftermath of trauma, but they employ different methodologies and approaches.

What Is Certified Trauma Recovery Coaching:

A Holistic Approach to Recovering from Trauma

Certified Trauma Recovery Coaches are trained to provide support, guidance, and empowerment to trauma survivors. Here are some key features of Trauma Recovery Coaching:

1. Empowerment: Coaches help survivors regain a sense of control over their lives. They work collaboratively to set goals, make choices, and develop coping strategies.

2. Strength-Based Approach: The focus is on identifying and harnessing the survivor's strengths, resilience, and resources to facilitate recovery.

3. Action-Oriented: Coaching is often future-oriented, emphasizing actionable steps and tangible results. It is particularly helpful for individuals who want to move forward in their lives but may feel stuck.

4. Accountability: Coaches hold clients accountable for their progress yet pace themselves after their clients’ unique rhythms, fostering a sense of responsibility and commitment to their healing journey while offering a gentle, trauma-responsive, client-led approach to recovery.

5. Trauma-Informed: Trauma recovery coaches are trained to understand the impact of trauma on survivors and to create a safe and supportive environment for their clients.

Benefits of Trauma Recovery Coaching

1. Non-Clinical: Coaching is not considered therapy, which means clients may feel less stigmatized or hesitant to seek support. Trauma Recovery Coaching is based on a support model of care rather than a medical model of care which means that it is always non-pathologizing.

2. Alternative or Complementary: It can flexibly be used on its own or alongside therapy or other healing modalities, enhancing the overall support network for survivors.

3. Skill Development: Coaching typically focuses more than therapy on teaching practical skills and strategies for managing trauma responses and improving overall well-being.

4. Flexibility: Coaching is typically more flexible in terms of scheduling and session frequency, accommodating the diverse needs of survivors. Coaches can also accommodate clients located anywhere in the world, as opposed to clinicians who are state-dependent in the US, based on where they obtained their license.

5. Holistic Care: Coaching can address various aspects of a survivor's life, based on clients’ needs, from relationships and career to personal growth or spirituality.

Research on Trauma Recovery Coaching

Trauma Recovery Coaching is a valuable resource for many, based on research, which has helped demonstrates its efficacy and numerous benefits. For example, a study published in the Journal of Consulting and Clinical Psychology found that individuals who received coaching as part of a comprehensive recovery plan showed significant reductions in post-traumatic stress responses. Even more compelling, recent research has shown trauma recovery coaching to be on par with therapy. 

What Is Therapy? A Clinical Approach

Therapy, often referred to as counseling or psychotherapy, is a well-established clinical approach to addressing trauma and mental health concerns. Therapists are trained mental health professionals who use various therapeutic modalities to facilitate healing. Some essential aspects of therapy include:

1. Diagnosis and Assessment: Unlike coaches, therapists assess and diagnose mental health conditions and develop treatment plans accordingly, which may include medications.

2. Treatment Plan: Unlike coaching, therapy involves creating a treatment plan to help manage, treat, or cure a diagnosed condition. Unlike a trauma recovery plan, a treatment plan is therapist-directed, not client-led.

3. Emotional Support: Just like with Trauma Recovery Coaches, clients may experience a deep emotional connection with their therapist, fostering a safe space for healing. One big difference is that the coaching relationship is a peer-to-peer relationship, which eliminates power differentials and helps foster safety. Many trauma recovery coaches are trauma survivors themselves, which many clients find of value.

4. Trauma-Informed: It is important to note that not all therapists are currently trained in trauma-informed care, which focuses on creating a safe and supportive environment for trauma survivors.

Benefits of Therapy

1. Clinical Expertise: Therapists are trained to diagnose and treat a wide range of mental health disorders, making therapy essential for severe trauma cases, including suicidality, active addictions, and self-harm.

2. Processing the Past: Therapy provides a structured and supportive environment for individuals to work through their traumatic experiences and unlike coaching, is not necessarily present-oriented.

3. Medication Management: For those who require medication as part of their treatment, therapists who are not psychologists can provide referrals and collaborate with psychologists and psychiatrists, just as coaches do, especially when they work in collaboration with clinicians as part of their client’s chosen recovery plan.

The Importance of Individual Choice

Ultimately, the choice between Certified Trauma Recovery Coaching and therapy is highly individual and depends on various factors, including the severity of trauma, personal preferences, and treatment goals. There is no one-size-fits-all solution to trauma recovery, and the path to healing may involve a combination of different approaches, including support groups, medication, somatic-based coaching, meditation, yoga, acupuncture, etc. The field of trauma recovery has evolved to include a wide array of approaches, which can all play critical roles in helping survivors heal from trauma. If you are ready to explore your options to help you figure out what’s right for you at this point in your recovery journey, feel free to reach out me for a FREE Discovery Call!

Trauma is all too often life-altering because it has lasting effects on an individual's mental, emotional, spiritual, and physical well-being. While we often understand trauma as an isolated incident, there is a subset of survivors who face a form of trauma that is particularly difficult to overcome: Complex trauma. Even though both kinds of trauma have similarities, there are also marked differences which require very different approaches. Working with a coach who specializes in complex trauma has invaluable benefits which shouldn’t be overlooked when choosing the right partner to support you on your recovery journey.

Understanding Complex Trauma

Complex trauma, also known as complex post-traumatic stress, is characterized by exposure to prolonged and repeated traumatic events, typically occurring during our formative years. These experiences are often interpersonal, such as childhood neglect, abuse, or domestic violence. Unlike regular trauma, which can result from a single shocking incident, complex trauma is a relentless onslaught of overwhelming stressors.

Simple & Complex Trauma: Key Differences

1. Duration and Repeated Exposure: Complex trauma is marked by its chronic and recurrent nature. Survivors of complex trauma endure these traumatic events over extended periods, whereas simple trauma is usually associated with a discrete, singular event.

2. Developmental Impact: Complex trauma has the potential to deeply affect an individual's psychological and emotional development, as it often occurs during the critical stages of childhood and adolescence. Simple trauma, while undoubtedly impactful and just as devastating, is less likely to have such lasting developmental repercussions. 

3. Diverse Trauma Responses: The aftereffects of complex trauma are diverse and often interconnected. They can include emotional dysregulation, dissociation, difficulty forming or maintaining healthy relationships, a sense of emptiness, loneliness, including the inability to become aware of the presence of trauma. Simple trauma may cause a narrower range of responses that are directly related to the traumatic event.

4. Self-Identity and Belief Systems: Complex trauma can profoundly impact our sense of self-identity and belief systems, often leading to a distorted self-perception and pervasive feelings of guilt, shame, self-doubt, low self-esteem.

12 Complex Trauma Recovery Coaching Benefits

Navigating the path towards healing from complex trauma can be an overwhelming and isolating journey. Working with a Certified Trauma Recovery Coach who specializes in complex trauma can offer a lifeline towards recovery. Benefits of this  kind of support include:

1. Specialized Expertise: Certified Trauma Recovery Coaches have received specialized training in understanding and addressing complex trauma. They possess a deep knowledge of the nuances between simple and complex trauma and can tailor their approach to the unique needs of each survivor. Their training goes beyond simply being trauma-sensitive: they are trauma-responsive.

2. Safe Space: Coaches provide a safe and empathetic space for survivors to explore their experiences and emotions as many of them are complex trauma survivors themselves. This safe space is crucial for survivors to open up and begin the healing process.

3. Holistic Approach: Recovery coaches use a holistic approach that addresses the physical, emotional, and psychological aspects of trauma. This comprehensive approach can significantly improve a complex trauma survivor's overall well-being.

4. Customized Peer-to-Peer Support: Recovery coaches tailor their support to each survivor's unique needs and experiences. They help survivors build self-awareness, resilience, coping strategies, and self-empowerment, fostering a sense of agency and control. The power of peer support should not be underestimated, as it can provide validation, camaraderie, and a sense of belonging.

5. Validation and Empowerment: A skilled Trauma Recovery Coach validates survivors' experiences and helps them reclaim their self-worth and self-esteem. This validation can be transformative, empowering survivors to rebuild their lives. Many survivors may have struggled to assert themselves due to past trauma. Recovery coaches empower survivors to advocate for their needs and rights, fostering a sense of control over their lives.

6. Complex Trauma-Responsive Tools: Certified Trauma Recovery Coaches are well-versed in trauma-responsive techniques and approaches that are specifically designed to address complex trauma. These approaches help survivors reprocess emotional responses that are still showing up in the present and develop healthier coping mechanisms. A holistic approach to healing includes recognizing the intimate connection between mind and body. A Certified Trauma Recovery Coach specializing in complex trauma will introduce somatic tools to help support your healing, such as Emotional Freedom Techniques/EFT Tapping, somatic parts work, self-hypnosis, relaxation, guided meditations, trauma-sensitive yoga, etc. because complex trauma lives in the body, especially as you may not be able to remember some or many memories. Memory gaps are common and in terms of pre-verbal trauma, memory is typically implicit (subconscious) which makes talking about it impossible.

7. Building Resilience and Coping Skills: Recovery from complex trauma can be challenging, as survivors often struggle with managing emotions and reactions. Yet it also presents an opportunity for personal growth and resilience. A Certified Recovery Coach experienced working with complex trauma can help you uncover and build from your own strengths, become aware of your own growth, and recover at your own pace so you can navigate life’s challenges with more confidence.

8. Nurturing Healthy Relationships: Many survivors of complex trauma face difficulties in forming and maintaining healthy relationships. A recovery coach can provide guidance on building meaningful connections and setting boundaries to protect their emotional well-being. One of the significant consequences of complex trauma is a pervasive mistrust of oneself and others, which can hinder the development of healthy relationships. A specialized Certified Trauma Recovery Coach can help you rebuild trust in yourself and others. This process includes learning how to set healthy boundaries, communicate effectively, and discern safe, supportive relationships from potentially harmful ones (becoming aware of and heeding the “red flags”).

9. Encouraging Self-Compassion: Self-blame and self-criticism are common among survivors of complex trauma. Coaches emphasize gentle self-compassion, helping survivors replace self-destructive thoughts and behaviors with self-care and self-love.

10. Overcoming Triggers and Flashbacks: Complex trauma often leads to triggers and flashbacks that can be overwhelming and even debilitating, often causing extreme anxiety or panic. Coaches specializing in complex trauma often teach holistic and somatic techniques that can help not only recognize and manage these kinds of episodes effectively and reduce their impact, but also to eventually overcome them.

11. The Role of Self-Care: Self-care plays a crucial role in recovering from complex trauma. Your complex trauma recovery coach can assist you in developing self-care routines that are tailored to your specific needs. Based on your interests and needs, this might include Emotional Freedom Techniques/EFT Tapping, self-hypnosis, parts work mapping, mindfulness practices, meditation, yoga, spirituality, or relaxation techniques that help survivors manage stress and regain a sense of control over their bodies and minds.

12. Navigating Anxiety, Anger, Grief, and Shame: Many survivors of complex trauma have experienced profound losses, such as the loss of a safe and nurturing childhood, or the loss of relationships. Certified Trauma Recovery Coaches assist in navigating the grief associated with these losses and finding ways to heal and move forward while honoring the past. Certified Trauma Recovery Coaches are experienced in identifying and addressing the common barriers that can impede the healing process. These barriers may include feelings of guilt, resistance to change, or a lack of self-compassion. Coaches provide strategies and support to help survivors overcome these obstacles, facilitating progress on the path to recovery.

13. Healing at Your Own Pace: Recovery from complex trauma is a highly individualized process, and a Certified Trauma Recovery Coach understands that there is no one-size-fits-all approach. They provide guidance and support at the survivor's own pace, ensuring that the healing journey is both effective and sustainable.

Supporting Your Journey Towards

Post-Traumatic Growth & Thriving Beyond Trauma

Complex trauma is a distinct and challenging form of trauma that requires specialized support, and healing from it is a deeply personal journey. As a survivor of complex trauma, you may greatly benefit from working with a Certified Trauma Recovery Coach who understands the intricacies of this kind of trauma and can guide you toward healing and empowerment. While complex trauma is undoubtedly a life-altering challenge, it can also be a catalyst for post-traumatic growth. Recovery from complex trauma is a step-by-step process, and a Certified Trauma Recovery Coach emphasizes the importance of recognizing and celebrating each milestone and success. Survivors often underestimate their own progress, and a coach's encouragement can help individuals appreciate how far they have come. A Certified Trauma Recovery Coach assists survivors in reframing their experiences and discovering the potential for positive change and growth that can emerge from adversity. As survivors heal from complex trauma, they often experience a transformation in their identity and self-concept. A Certified Trauma Recovery Coach guides them through this process, helping individuals discover their authentic selves and redefine their life's purpose. This journey of self-discovery is both challenging and immensely rewarding. The journey to self-discovery and recovery from complex trauma doesn’t need to take a lifetime. With the right kind of guidance, support and tools from a compassionate and skilled coach, you CAN rewrite your narrative and reclaim your life in profound ways, find your strength, and finallly get to a powerful turning point towards a life of purpose, fulfillment, and well-deserved happiness. If you are ready to explore whether working with a Certified Trauma Recovery Coach is right for you at this point in your recovery journey, feel free to reach out me for a FREE Discovery Call!

Recovery from complex trauma means having to heal invisible scars which can be a very isolating experience. Somatic coaching can be a critical key as you heal, from helping you understand the profound impact of complex trauma to the transformative power of somatic work and tools. With complex trauma, where the body stores painful memories and emotions, finding the right support is crucial and your somatic trauma recovery coach can provide you with the guidance needed to best support you.

Understanding the Complexity of Your Trauma

1. You Deserve Understanding: The complexity of your trauma can feel very isolating. Somatic coaching recognizes the intricacies of your pain. It offers you a safe space where you can share your experiences, knowing you won't be judged but heard and validated.

2. Comprehensive Healing Approach: Somatic coaching is not just a Band-Aid for your wounds; it's a comprehensive approach that takes into account the physical, emotional, spiritual, and psychological aspects of your trauma. With your coach as your guiding light, you embark on a holistic journey to recovery.

Personalized Recovery Plan

1. Tailored Strategies: One size does not fit all in trauma recovery. Your coach will work with you to create a personalized plan that takes into account your unique needs, triggers, and goals. This individualized approach ensures that your trauma recovery plan is as effective as possible.

2. Setting Realistic Goals: Recovery can be a lot to undertake by yourself, but your coach will help you set S.M.A.R.T. goals (Specific, Measurable, Attainable, Realistic, and Time-Bound). This provides a clear roadmap, keeping you motivated and on track as you progress, as we adjust course and celebrate each new milestone on your journey.Personalized Healing Plan

3. Your Journey, Your Pace: Even though somatic tools tend to fast-track recovery for many, it’s important to acknowledge that your healing journey is not a race, and your coach knows that. Somatic coaching recognizes that everyone's path is unique. Together, you'll craft a personalized recovery plan that takes into account your specific needs, triggers, and goals. You decide the pace, and your coach supports you every step of the way. Somatic trauma recovery coaching is a peer-to-peer, client-led modality.

4. Small Steps, Big Triumphs: Somatic coaching isn't about instant fixes; it's about gradual, lasting transformation. You'll set achievable short- and long-term goals, giving you a clear roadmap to follow. With your coach by your side, even the smallest victories become monumental triumphs because you learn to notice and look back on your own growth.

Reclaiming Your Power

1. You Are Not Broken: A somatic trauma recovery coach sees you as a resilient soul who has survived against all odds. Through their support, you'll come to understand that your trauma does not define you. Instead, it's an integral part of your story, a chapter you can close and heal from.

2. Regaining Control: Imagine having the tools to regain control over your own life. Somatic coaching equips you with strategies to manage your emotions and regulate your responses to triggers. It's not about erasing the past, but rewriting a future you can feel excited to grow into, one where you are finally the one holding the pen to your own narrative.Transforming Pain into Purpose.

3. Building Resilience: Even though they aren’t always aware of it, complex trauma survivors have enormous internal strengths. Your somatic coach is there to help you tap into your strengths. Through mindfulness practices and emotional regulation techniques, you'll build resilience and feel empowered.

4. The Heroine of Your Story: With somatic coaching, you become the heroine of your own story. Your coach empowers you to take the reins of your life and your recovery journey so you can feel like you’re in the driver again. Your story is one of triumph over adversity, and your coach can serve as a guiding star.

   Understanding Complex Trauma

5. Education and Awareness: A somatic trauma recovery coach can help you grasp the roots of your trauma and provide valuable psychoeducation on the body's stress response, enabling you to make sense of what happened to you,

6. Identifying Triggers: Complex trauma can be triggered by specific situations or stimuli. Your coach will work with you to identify these triggers, allowing you to manage them more effectively. By recognizing what sets off your trauma responses, you can begin to regain control over your reactions.

Emotional Regulation

1. Mind-Body Connection: Your somatic trauma recovery coach will guide you in reconnecting with your body, enhancing your awareness of physical sensations and emotions. This reconnection is a crucial aspect of healing, as it helps you better understand your inner world and manage emotional responses better.

2. Breathing and Grounding Techniques: Learning to regulate your emotions is a key part of trauma recovery. Your coach will teach you techniques like breath work and grounding exercises that can help you manage anxiety, panic attacks, and other trauma-related emotions to the point where they no longer rule your life or prevent you from doing what you love.

4 Somatic Trauma Recovery Coaching Techniques

1. Somatic Parts Work: Somatic coaching often involves somatic parts work, which helps you explore and heal the different facets of your trauma. You'll learn to identify and communicate with these inner parts of yourself, understanding their roles in your healing process. This approach empowers you to bring about greater inner harmony.

2. Emotional Freedom Techniques (EFT/Tapping): Tapping, a powerful tool in somatic coaching, enables you to release the emotional charge associated with traumatic memories. By gently tapping on specific acupressure points while focusing on what is asking for your attention, you can rewire your brain's responses, reducing the emotional intensity and gaining a sense of control over your reactions.

3. Guided Visualizations and Imagery: Guided visualizations and imagery provide a safe space to explore your feelings and emotions n a controlled and supportive environment. Your somatic coach will help you create mental images that promote healing, resilience, and self-empowerment. Through visualization, you can rewrite your traumatic narrative and create a new, positive story of your life.

4. Subconscious Reprogramming: Somatic coaching often involves reprogramming your subconscious mind. Your coach will guide you in identifying and replacing limiting beliefs and negative thought patterns with positive, empowering ones. This process can have a profound impact on your self-esteem, self-worth, and overall well-being if it is done correctly and in a way that truly validates your current feelings.

Healing from complex trauma is a multifaceted process, and the support of a somatic trauma recovery coach can be invaluable. They offer not only expertise but also understanding, empathy, and guidance. By sharing resources, helping you regulate your emotions, and helping you create a personalized recovery plan, they play a pivotal role in your recovery. With their assistance, you can not only survive but thrive beyond trauma by rediscovering your resilience and reclaiming your power. You are not alone on this journey. If you're on a path to healing from complex trauma, consider partnering with a somatic trauma recovery coach to unlock the transformative potential within you. Your healing journey may have just found one of its most essential companions because we do heal best in community and among peers who can relate.

Somatic coaching is your beacon of hope acknowledging and bears witness to the depth of your pain, offering a path to understanding and healing. You are not alone in this. Your trauma does not define you, and your past does not dictate your future. Through somatic coaching, you get to reclaim your power, transform your pain into purpose, and emerge as the heroine of your own story by rewriting its next chapter. The key to unlocking your healing potential is within your reach, and somatic coaching is here to guide you through the process of becoming whole again. Your journey towards recovery begins now. When we meet, we can discuss how somatic trauma recovery coaching can best support you on your recovery journey.

1. Gentle Self-Touch

Start your reparenting journey with gentle self-touch. Place your hand on your heart or any area where you feel tension or discomfort. This simple act of physical connection can provide comfort and reassurance, just as a loving parent would do for a child. Close your eyes, take a deep breath, and send love and acceptance to your inner child through the warmth of your touch.

2. Creative Play

Engage in creative play to nurture your inner child's sense of wonder and imagination. Spend time drawing, coloring, or engaging in any artistic activity that sparks joy within you. Let your inner child guide you, and don't worry about perfection—this is a time for self-expression and fun.

3. Mindful Movement

Somatic practices like yoga, tai chi, or dance can help you connect with your body and inner child. Engaging in mindful movement allows you to release physical and emotional tension while fostering a sense of playfulness and exploration.

4. Nature Connection

Take your inner child on an adventure in nature. Go for a hike, have a picnic, or simply take a leisurely walk in the park. Nature has a soothing and grounding effect, which can help your inner child feel safe and nurtured.

5. Inner Dialogues

Engage in loving and nurturing conversations with your inner child. Find a quiet space, close your eyes, and visualize your younger self. Speak to her with kindness, reassurance, and encouragement. Let her know that you are here to protect and support her.

6. Reconnect Through Play

Spend time playing with toys or objects that resonate with your inner child. These could be stuffed animals, figurines, or any other cherished childhood items. Playing with these objects can help you reconnect with the innocence and joy of youth. If traditional play feels too childlike or uncomfortable to your system, try other sensory objects that are used throughout the lifespan, such as fidgets, puzzles, arts and crafts, knitting, or baking.

7. Cuddle and Comfort

Wrap yourself in a cozy blanket or snuggle with a soft toy or a cherished pet. This physical comfort can provide a sense of security and warmth, much like a loving parent's embrace. It's a simple yet effective way to soothe your inner child. I personally enjoy weighted blankets and weighted stuffed animals, which you can get from the Toolkit page in the Resources section,

8. Express Emotions

Allow your inner child to express their emotions freely. Whether through art, journaling, or simply laughing or crying as you feel drawn to, creating a safe space for emotional release is essential for healing. Remember that it's ok to feel and express your emotions. Over time, you’ll find the ways that feel most healing and helpful for you.

9. Self-Care Rituals

Incorporate self-care rituals into your daily routine. These can be as simple as taking a warm bath, pampering yourself with skincare, or enjoying a favorite treat. These acts of self-love and self-care show your inner child that she is worthy of nurture and attention.

10. Visualization and Guided Meditation

End your reparenting practice with a guided meditation or visualization exercise. Imagine your inner child feeling safe, loved, and protected. Take her on a journey of healing and growth, showing her the path to a brighter future. Try this guided inner child meditation: 

Reparenting your inner child is a powerful and nurturing journey that can quite literally transform your life. By incorporating somatic practices into your daily routine, you can provide the love, care, and support your inner child may have missed in the past. As you nurture and heal your inner child, you'll discover a newfound sense of self-compassion, resilience, and joy. Remember, you are your own loving parent, capable of providing the care and comfort your inner child deserves.

Self-resourcing strategies can help complex trauma survivors feel more secure and supported at home and at work, between trauma recovery sessions or therapy. These actionable strategies are not a substitute for professional help but can be a valuable addition to your self-care routine.

1. Mindful Grounding Techniques: Mindful grounding techniques can help you stay present and reduce the effects of flashbacks and overwhelming emotions. Try:

   • 5-4-3-2-1 Grounding: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

   • Diaphragmatic Breathing: Deep, slow breaths can help regulate your nervous system and provide a sense of calm. Puff your belly like a balloon on the inhale, and flatten it on the exhale. Try inhale on a count of 4, holding your breath on a count of 4, and exhaling on a count of 4.

2. Create a Safe Space: Designate a room or corner in your home as a safe space. Personalize it with items that bring you comfort and joy, like blankets, pillows, and soothing colors. Retreat to this space when you need to relax or regain your composure. Also create a safe space in your imagination, so that you can draw on it anywhere you are. Pay attention to all the details of your safe space: what it looks like, sounds like, smells like, who is there with you.

3. Build a Support Network: You don't have to go through this alone. Reach out to friends or family members you trust, or consider joining support groups. Sharing your experiences and feelings with others who understand can be incredibly healing.

4. Self-Compassion: Practice self-compassion by being kind to yourself, just as you would to a close friend. Journaling can be a helpful way to express your feelings and work through past experiences.

5. Physical Self-Care: Taking care of your body can greatly impact your mental health. Regular exercise, a balanced diet, and sufficient sleep can help regulate your mood and energy levels. Explore activities that you enjoy and make them part of your daily routine.

6. Creative Outlets: Engage in creative activities like painting, writing, or playing music. These can be powerful ways to express your emotions and gain a sense of control over your narrative.

Creating a safe environment for yourself is a crucial step in your healing journey as a complex trauma survivor. These self-resourcing strategies can empower you to take control of your well-being. Remember that healing is a process, so it's essential to be patient and compassionate with yourself as much as you are currently able.

Scientific References:

• Van der Kolk, B. A. (2014). "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma."

• Kabat-Zinn, J. (1990). "Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness."

To learn about personalized resources to support you in your recovery, let’s meet and discuss what your journey so far has been, and how somatic trauma recovery coaching can best support you to meet your goals.

Your EFT-Supported Recovery Journey

Childhood trauma often leaves deep emotional scars affecting a person's well-being throughout their life. If you or someone you know has experienced childhood trauma, you may be searching for effective ways to heal and move forward. One promising approach to support you on your journey as you heal is Emotional Freedom Techniques (EFT), a powerful and practical method for addressing trauma and its lasting impacts. EFT. also known as Tapping, can be a transformative tool in your recovery journey, with a focus on its efficacy, safety, and the extensive scientific evidence supporting its use.

Understanding Childhood Trauma

Before delving into EFT, it's essential to understand what childhood trauma is and why it can have such a profound impact on one's life. Childhood trauma encompasses a wide range of experiences, including physical, emotional, or sexual abuse, neglect, witnessing domestic violence, or the loss of a loved one. These experiences can disrupt a child's sense of safety, security, and trust, leading to a wide array of psychological and emotional difficulties that can often persist into adulthood and throughout the lifespan.

The Effects of Childhood Trauma

Childhood trauma can manifest in various ways, affecting emotional, mental, spiritual, and physical well-being. Common responses and aftereffects of childhood trauma may include:

1. Post-Traumatic Stress

2. Anxiety and Depression

3. Substance Abuse

4. Relationship Problems

5. Low Self-Esteem and Self-Worth

6. Chronic Health Issues

7. Difficulty Regulating Emotions

8. Disrupted Sleep Patterns

Traditional Approaches to Treating Childhood Trauma

Traditionally, psychotherapy, counseling, and medication have been the primary methods used to address childhood trauma. These approaches, such as cognitive-behavioral therapy (CBT) or talk therapy and anxiety drugs, can be effective for some individuals but may not work for everyone. Trauma survivors often find it challenging to discuss their painful experiences, and the process can be slow and even retraumatizing.

EFT/Tapping: A Promising Trauma Recovery Tool

Emotional Freedom Techniques (EFT), often referred to as "tapping," are a unique and promising somatic (body-mind) approach that has gained scientific recognition for its effectiveness in addressing trauma and its associated after-effects. EFT combines principles from conventional psychology, energy psychology, and acupressure, to create a comprehensive trauma recovery method. Here's how EFT works:

1. Identifying and Acknowledging the Trauma: EFT encourages individuals to acknowledge and validate their traumatic experiences. However, unlike talk therapy, the client is not required to name or discuss their experience out loud unless they feel compelled to. Discussing traumatic details is unnecessary with EFT.

2. Tapping on Acupressure Points: EFT involves tapping on 9-13 acupoints while focusing on the emotional or physical discomfort you are experiencing in the moment. The points include the top of the head, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, and the side of the hand.

3. Verbalizing Thoughts and Emotions: As you tap on these points, you express your thoughts, emotions, sensations, and feelings if desired, but there is no need to get into details about what happened out loud, unless you want to. This helps you reprocess the pain associated with what you are feeling right now, in the present moment, and its connection to your past traumas.

4. Self-Acceptance and Positive Affirmations: EFT also incorporates elements of self-acceptance and positive affirmations to replace negative beliefs and emotions with more positive ones, but it typically only does so when you are onboard with the affirmations, as opposed to repeating things you’re not truly “buying into.” It is a progressive process of watching your cognitions shift and evolve as you reprocess stuck emotions safely and gently, without having to incur the risk of retraumatization inherent in exposure therapy or talk therapy, for instance.

The Efficacy of EFT in Treating Childhood Trauma

EFT has shown efficacy in helping individuals overcome the effects of childhood trauma. There are many reasons EFT may be a powerful tool to add to your childhood or complex trauma recovery toolbox:

1. Rapid Relief: EFT often provides rapid relief from distressing emotions and traumatic memories compared to purely cognitive-based approaches and modalities. Many individuals report feeling more relaxed and less anxious after a single session of tapping.

2. Non-Invasive: EFT is non-invasive and does not require individuals to delve deeply into their traumatic experiences. This makes it a viable modality for pre-verbal trauma and memory gaps or dissociation which is so common for trauma survivors. It’s also much safer.

3. Self-Help: EFT is a technique that can be learned and practiced on your own so it empowers you to take control of your own healing process in ways other somatic modalities, such as EMDR, can’t.

4. Long-Lasting Effects: Studies have shown that the effects of EFT tend to be long-lasting, reducing the likelihood of trauma-related responses resurfacing.

Scientific Evidence Supporting EFT

EFT's efficacy is not merely anecdotal; there is a large growing body of scientific evidence to support its use in the treatment of childhood trauma and other psychological issues. Here are some key studies and findings:

1. A 2013 meta-analysis published in the Journal of Nervous and Mental Disease found that EFT significantly reduced the symptoms of PTSD, depression, anxiety, and phobias in various populations.

2. A 2017 study published in the Journal of Evidence-Based Integrative Medicine demonstrated that EFT was effective in reducing symptoms of depression, anxiety, and PTSD in veterans.

3. A 2016 review in the Journal of Traumatic Stress & Dissociation concluded that EFT had the potential to provide rapid and effective treatment for trauma-related disorders.

4. A 2018 study published in the Journal of Alternative and Complementary Medicine found that EFT significantly reduced stress, anxiety, and depression in adults with a history of childhood abuse.

5. The World Health Organization (WHO) has also recognized EFT as an evidence-based practice for reducing symptoms of anxiety and depression.

Your Healing Journey with EFT

EFT offers many benefits, is backed by science, and you can begin to use basic tapping on your own  today for the purpose of emotional regulation. Here's a step-by-step guide to get you started:

1. Educate Yourself: Begin by learning about EFT and its principles. There are many online resources, books, and courses available that can help you understand the technique better. Here’s a great starting point.

2. Seek Professional Guidance: While EFT can be self-administered, it's often helpful to work with a trained EFT practitioner, especially when dealing with complex trauma.

3. Choose Your Focus: Identify the specific trauma or issue you'd like to address with EFT. You can start with the most pressing issue or the one that causes you the most distress.

4. Practice EFT: Follow the tapping sequence and express your emotions and thoughts while tapping. As you progress, incorporate positive affirmations to reframe negative beliefs.

5. Monitor Your Progress: Keep a journal to track your emotions, symptoms, and any changes you experience during and after EFT sessions.

6. Be Patient and Persistent: Healing from childhood trauma is a journey that takes time. Consistent practice and patience are key to achieving lasting results. Combining different tools and consulting with your trusted health care provider before undertaking anything new impacting your health is critical, especially as it comes to complex trauma or any existing diagnosis you may have.

Incorporating self-compassion, addressing complex trauma, complementing with other tools that work for you, building resilience, and sharing your experience can further enhance your healing journey with EFT. Your journey is a testament to your strength and resilience, and can inspire others to embark on their own paths to healing. The world needs you as much as you need others to support you as you recover, so reach out to resource yourself with a safe network of like-minded souls who “get you.”

Reclaiming Your Emotional Freedom

Healing childhood trauma using EFT as part of your recovery plan is not just about managing symptoms; it's about reclaiming your emotional freedom and building a brighter future. When you decide to embark on this journey, you are taking a crucial step toward self-empowerment and long-lasting healing. Here are some additional insights and considerations as you embrace EFT as one of your trauma-recovery tools:

1. The Power of Self-Compassion: Childhood trauma can leave deep emotional wounds and often leads to self-blame and self-criticism. With EFT, you have the opportunity to practice self-compassion. Remember, healing is a process, and it's okay to have setbacks. Be gentle with yourself as you progress on your healing journey.

2. Addressing Complex Trauma: Some individuals may have experienced complex trauma, which involves prolonged and multiple traumatic experiences. EFT can be effective in addressing complex trauma, but it may require more time and professional guidance. Consider seeking the support of an experienced EFT practitioner when dealing with complex trauma.

3. EFT as a Complement to Other Therapies: EFT can be used in conjunction with other therapeutic approaches. If you are already receiving traditional therapy, it's essential to communicate with your therapist about incorporating EFT into your treatment plan. EFT can complement and enhance the effectiveness of other therapeutic modalities.

4. Building Resilience: As you progress in your EFT practice, you'll not only support your recovery from past wounds but also build emotional resilience. This resilience can help you cope with future challenges and stressors more effectively.

Incorporating these elements into your healing process can further enrich your experience with EFT and contribute to your overall well-being.

Childhood trauma can have long-lasting effects on your mental, emotional, spiritual, and physical well-being. However, healing is possible, and Emotional Freedom Techniques (EFT) offer a promising tool to support you on your recovery journey. With its rapid relief, non-invasiveness, and a growing body of scientific evidence, EFT can be a powerful tool for addressing childhood trauma and its associated aftereffects. As you embark on your healing journey, remember that the process is unique to you. EFT can be an empowering and transformative experience, helping you regain your emotional freedom and ultimately live a more fulfilling and joyful life. By acknowledging your past, tapping into the present, and embracing your future, you can heal from childhood trauma and reclaim your sense of self and well-being. So consider adding EFT to your trauma recovery toolbox. For more info about EFT and how it can help you, feel free to reach out to me by scheduling a chat below!