Author: Peggy Oliveira, MSW

  • Is Anger Normal When Healing from Trauma?

    Is Anger Normal When Healing from Trauma?

    Is anger when healing from trauma something to worry about?
    Not at all. Anger is a natural response especially after experiences that involve pain, injustice, or fear. Many trauma survivors struggle with what to do when anger shows up. But feeling it doesn’t mean you’re doing something wrong. It means you’re human.

    Why Anger Shows Up in Trauma Recovery

    Anger when healing from trauma is often misunderstood. It’s not always about rage. Sometimes it surfaces as irritation, resentment, or the quiet thought, “This isn’t fair.” Anger can be a signal pointing to deeper feelings like hurt or fear that haven’t been fully processed yet.

    Do You Need Anger to Heal from Trauma?

    No, not everyone will feel intense anger and that’s okay. What matters most is what you do if it’s present. When anger is acknowledged, validated, and expressed safely, it can help release shame and restore a sense of power. But if it’s repressed, it may build and come out sideways hurting you or others.

    Final Thoughts

    You don’t need to feel anger to heal but if it shows up, it can be a valuable part of the process. Anger when healing from trauma isn’t bad. It’s a message. And with the right support, it can even lead to powerful growth.

    For more on this topic, check out this video:

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    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Courageous Connections

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Journey to Wholeness

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • What to Prepare for Therapy: What You Actually Need to Know

    What to Prepare for Therapy: What You Actually Need to Know

    What to Prepare for Therapy: A Simple Guide

    If you’ve ever wondered what to prepare for therapy, you’re not alone. Many people worry they need to have deep insights or a list of things to talk about. But the truth is: you don’t need to show up with a plan.

    So, What Should You Actually Prepare for Therapy?

    The only thing you really need to bring is yourself. You don’t need a script. You don’t even need to know where to start.

    If something’s been on your mind, that’s great. If not, that’s okay too. Saying “I’m not sure what to talk about today” is still helpful. A skilled therapist will guide the conversation and help you make sense of what’s coming up, even if it seems small or unrelated.

    Sometimes, the feeling of not having anything to say is part of the work. It might reflect feeling stuck, numb, or unsure… all very common parts of trauma healing.

    You Don’t Need to Do More

    If you’re wondering what to prepare for therapy, remember this: You’re not expected to lead the session or have all the answers. Just showing up is enough.

    Whether you’re feeling overwhelmed, calm, confused, or that everything is running smoothly…every version of you is welcome in the room.

    So no, you don’t need to prep. You just need to arrive.

    For more on this topic, check out this video:

    Read all blogs here

    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Courageous Connections

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Journey to Wholeness

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • Recognizing Toxic Relationships and How to Break Free

    Recognizing Toxic Relationships and How to Break Free

    Toxic relationships can be emotionally exhausting and leave you questioning your worth. One of the most confusing aspects of these relationships is how manipulation can make you feel like you’re always at fault. A common tactic used by those in toxic relationships is shifting blame.

    But here’s the truth: You are not responsible for someone else’s toxic behavior. Recognizing this fact is the first step toward healing and protecting yourself.

    Signs of Toxic Relationships

    In a toxic relationship, manipulation can look like deflecting blame, denying accountability, and making you feel guilty for things that aren’t your fault. These dynamics often leave you feeling unsure of yourself, second-guessing your actions, and even apologizing for things that weren’t your doing.

    It’s vital to recognize these patterns as red flags. When someone consistently refuses to take responsibility for their actions, it can create an unhealthy, one-sided relationship. This dynamic can affect your mental health and make it harder to set boundaries.

    How to Protect Yourself from Toxic Relationships

    If you’re stuck in a toxic relationship, it’s essential to take a step back and prioritize your well-being. Start by recognizing the toxic patterns and allowing yourself to step back and take care of yourself. You deserve respect, empathy, and understanding.

    Healing from toxic relationships starts with setting clear boundaries and refusing to tolerate behavior that harms you. It’s okay to walk away, even if someone tries to guilt-trip you. Trust yourself and your feelings, they are valid, and your emotional health matters.

    Setting Healthy Boundaries

    One of the most powerful tools in protecting yourself is setting healthy boundaries. This can be challenging, especially if you’ve been in a toxic relationship for a long time, but it’s a necessary step in reclaiming your power. Remember, boundaries are about protecting your emotional space and ensuring that you’re not compromising your well-being for someone else’s comfort.

    If you’re not sure where to start, I created a free mini course on boundaries to help you take those first steps with more clarity and confidence. Click HERE to start your journey.

    The Path to Healing

    Healing from a toxic relationship isn’t an overnight process, but by recognizing the toxicity, setting boundaries, and prioritizing self-care, you’ll begin to feel more empowered and in control. Surround yourself with people who support your growth and well-being. Seek professional support if needed, and allow yourself the time and space to heal.

    Toxic relationships don’t have to define your future. Recognizing the manipulation and breaking free from it is a brave and empowering step toward healing. You are deserving of love and respect, never forget that.

    For more on this topic, check out this video:

    Read all blogs here

    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Courageous Connections

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Journey to Wholeness

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • How Self-Care Helps Mental Health: Creating Safety from the Inside Out

    How Self-Care Helps Mental Health: Creating Safety from the Inside Out

    When we think of self care, it’s easy to picture bubble baths, candles, or a cozy night in. But how self-care helps mental health goes far beyond surface-level comfort. Real self-care is about creating a life that feels safe, steady, and nourishing.

    Supporting the Nervous System Through Self-Care

    If you have experienced trauma, you might find yourself stuck in patterns of hypervigilance or emotional shutdown. This is where consistent and intentional self-care becomes powerful. Practices like getting enough sleep, following a gentle routine, journaling, or moving your body mindfully help your nervous system settle. This is one way self-care helps mental health from the inside out. It creates a sense of internal safety, even when the outside world feels overwhelming.

    Emotional Self-Care and Boundaries

    Self-care also includes emotional well-being. This means saying no when you need to, taking breaks without guilt, and letting yourself feel without judgment. Emotional self care helps you create boundaries, choose supportive relationships, and show yourself compassion on the hard days. These are all key ways that self-care supports your mental health.

    What Self-Care Looks Like for You

    There is no single version of self-care. It might be mindfully doing the dishes, canceling plans, going to therapy, making time for deep breaths throughout your day, or unfollowing harmful content online. The most important part is whether it nourishes your mental health. How self-care helps mental health will look different for everyone, but the purpose remains the same: to help you feel safe, grounded, and supported.

    Your needs are valid. And the small steps you take to meet them matter deeply. They are signs of healing, strength, and self respect.

    Read all blogs here

    Responsive Cards
    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Connecting Within

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Sacred Boundaries

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • Breaking the Stigma Around Mental Illness: How Conversations Can Lead to Healing

    Breaking the Stigma Around Mental Illness: How Conversations Can Lead to Healing

    The stigma surrounding mental illness and sexual trauma often keeps survivors in silence, burdened by shame. But what if there was a way to change it? By talking openly about trauma and the impact it creates, we can start dismantling the stigma… and shame and create a space where survivors feel supported and empowered.

    The Destructive Power of Shame

    Shame is one of the most damaging aspects of sexual trauma. It thrives in silence, keeping survivors isolated. When society stigmatizes trauma, it deepens this sense of shame, making it harder for survivors to seek help or share their experiences.

    Normalizing Conversations Around Trauma

    To combat stigma, we need to normalize conversations about sexual trauma. The more openly we talk, the less shame survivors experience and the more awareness it builds in society. As these discussions become more common, survivors will feel safe enough to seek help and heal.

    How Silence Feeds Stigma and Shame

    Silence breeds shame. When survivors keep their trauma hidden, they internalize the belief that their experience is something to be ashamed of. Breaking the silence helps release that burden, allowing survivors to take back control of their stories.

    Empowering Survivors to Break the Silence

    Empowering survivors starts with breaking the silence. Survivors reclaim their power by sharing their stories without fear of judgment. As we continue these conversations, we create a space where healing can truly begin and deepen over time.

    The Road to Healing Starts with Conversation

    Healing begins with the courage to speak. When we break the silence, we create a world where survivors feel safe to share, heal, and thrive. Together, we can change the narrative and end the stigma around sexual trauma.

    For more on this topic, check out this video:

    Read all blogs here

    Responsive Cards
    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Connecting Within

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Sacred Boundaries

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • Should I Find a Different Therapist? How to Know When It’s Time to Move On

    Should I Find a Different Therapist? How to Know When It’s Time to Move On

    When you’re in therapy, it’s normal to feel vulnerable and uncomfortable at times. But what happens if the discomfort starts to feel like something isn’t right? You might begin to wonder, should I find a different therapist?

    Pay Attention to Your Feelings

    It’s essential to trust how you feel during and after sessions. If your therapist says something that doesn’t sit well, take note. Discomfort can come from a therapist challenging you or when the conversation feels vulnerable, but if there’s a pattern of feeling judged or invalidated, it may be time to reassess the relationship and ask yourself, is it time to find a different therapist?

    The Role of Trust and Safety

    Therapy should help you feel safe, even when discussing tough topics. If your therapist’s approach leaves you questioning yourself or feeling physically uneasy, trust your instincts. It’s important to feel supported and heard.

    Bringing Up Issues with Your Therapist

    If something your therapist says doesn’t feel right, bring it up. A good therapist will appreciate your honesty and work with you to resolve any misunderstandings. If they aren’t open to this conversation, that’s a red flag.

    When to Move On

    Sometimes, no matter how experienced a therapist is, they may not be the right fit for you. If you consistently feel uncomfortable or unsupported, even after addressing concerns, it might be time to move on. Listen to your gut, and don’t ignore feelings of discomfort.

    Remember, you deserve to work with someone who helps you heal, not someone who makes you feel worse.

    For more on this topic, check out this video:

    Read all blogs here

    Responsive Cards
    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Connecting Within

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Sacred Boundaries

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • A Survivor’s Story of Abuse: The Real Threat Isn’t Who We’re Told to Fear

    A Survivor’s Story of Abuse: The Real Threat Isn’t Who We’re Told to Fear

    From early in our lives we are taught who to fear. When it comes to keeping children safe from sexual abuse, much of what we’re taught is based on fear and even lies.

    If we want to keep children safe, we have to talk about the reality of who perpetrators are.

    This is a piece of my story that encompasses the fear, lies, and the real danger.

    This video is a part of a deeper conversation. Watch the full video for the full context:

    Read all blogs here

    Responsive Cards
    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Connecting Within

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Sacred Boundaries

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • Reclaiming Sexuality After Sexual Abuse: A Journey of Healing

    Reclaiming Sexuality After Sexual Abuse: A Journey of Healing

    Reclaiming sexuality after sexual abuse can feel like an overwhelming and complex journey, but it’s an essential part of healing. Sexual abuse can disrupt our sense of self and our connection to our bodies, making it difficult to rediscover healthy sexuality. Let’s explore the steps to take toward reclaiming your sexuality and why it’s crucial for your emotional well-being.

    Why Reclaiming Sexuality is Important After Sexual Abuse

    After experiencing sexual abuse, it’s common to feel disconnected from your body or to struggle with feelings of shame, guilt, or fear around intimacy. Reclaiming your sexuality means rebuilding a healthy relationship with your body and sexual self, free from the trauma of abuse. This process is about taking back control, recognizing your boundaries, and finding peace and comfort within once again so you can live your life freely, whether you’re with a partner or flying solo.

    Steps to Begin Reclaiming Your Sexuality

    1. Practice Self-Compassion: Acknowledge your feelings and treat yourself with kindness as you move through the healing process.
    2. Set Boundaries: Understanding and setting personal boundaries is a crucial first step in reclaiming control over your body and sexuality.
    3. Seek Professional Support: Therapy can offer a safe space to address complex feelings around sexuality and intimacy.
    4. Explore Mindfulness and Sensory Practices: Grounding techniques, such as deep breathing or body scans and yoga can help reconnect you to your body in a way that allows for easing into connecting with your body and mind.

    Embrace Your Healing Journey

    Reclaiming your sexuality after sexual abuse isn’t about rushing through the process but taking it one step at a time. Be patient with yourself and allow the healing process to unfold naturally. Remember, you have the right to reclaim your sexual self on your own terms, with respect, self-love, and care.

    For more on this topic, check out this video:

    Read all blogs here

    Responsive Cards
    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Connecting Within

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Sacred Boundaries

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • What Is Child Grooming? Understanding the Burden of Responsibility

    What Is Child Grooming? Understanding the Burden of Responsibility

    There are so many ways that childhood trauma survivors take on responsibility for what happened to them. Over the years, I’ve heard countless variations of the same heartbreaking belief: “It was my fault.” And one of the most common sources of this belief? Grooming.

    If you’ve ever felt responsible for what someone else did to you, please know that it’s not your fault. There is nothing about you or anything you did that caused someone to abuse you. The shame and blame you might carry were taught to you by the person who harmed you and that was never yours to carry.

    “But I didn’t say no…”

    One of the most painful things I hear from survivors is the belief that they participated in the abuse. That belief is sometimes rooted in what they were told being made to feel “special,” “mature for their age,” or “not like other kids.” In other cases, the perpetrator presented a choice between two terrible options, and the child picked one. Or perhaps they received something (attention, gifts, or approval) and interpreted that as agreement.

    But none of those things are evidence that you wanted what happened.

    They’re evidence of your survival.

    And they’re evidence that a child, with no real power, did what they could to get through something unimaginable.

    That’s what child grooming does. It manipulates a child’s natural need for safety, connection, and belonging, and uses those very needs against them. Confusion, shame, and silence begin to take root. The survivor is slowly trained to believe they chose it, which then makes it nearly impossible to talk about later.

    “I went along with it… doesn’t that mean I participated?”

    No. It doesn’t.

    When you’re a child, especially in an ongoing situation, you learn that the abuse is inevitable. When that happens, your survival instincts kick in: What can I do to make this hurt less? What can I do to feel like I have some control?

    For some, that meant not fighting it. Others tried negotiating or mentally minimizing what was happening, anything to regain a sense of control.

    None of that makes you responsible.

    It makes you resilient, resourcesul, and it makes you a survivor.

    “But I got something out of it…”

    Sometimes people believe that “getting something out of it” makes them an equal participant.

    That something could be a milder form of abuse, money, the safety of their siblings, candy, or nobody learning about the “bad thing they did”.

    This is related to what I shared above, it’s about the best way to survive and feel that you have some control.

    Those actions, those so-called “agreements,” were shaped by fear, coercion, manipulation, and unmet needs that were exploited. Child grooming gives the illusion of choice but never real power.

    And here’s what I want you to remember:

    Choosing the path that hurt less is not the same as choosing to be hurt.

    Releasing the Shame

    If you’ve carried this in silence, please know, the shame you feel has never been yours to carry. It has only ever belonged to the person who abused you. It is not a reflection of who you are. It’s the result of manipulation, not truth.

    Speaking that shame, quietly, even to just one person, is a powerful step toward releasing it.

    You are not alone in these thoughts. You are not wrong or broken for having them.

    But please don’t forget:

    The things you did to survive are not proof that you wanted it to happen.

    They are proof that you innately have the strength and ability to survive.

    For more on child grooming, check out this video:

    Read all blogs here

    Responsive Cards
    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Connecting Within

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Sacred Boundaries

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more

  • How to Respond to Victim Blaming and Stay Grounded in Your Truth

    How to Respond to Victim Blaming and Stay Grounded in Your Truth

    Being blamed for your trauma can feel devastating. It’s one of the most significant factors in why survivors don’t tell anyone. Whether it’s an outright question like “Why didn’t you say something?” or a more subtle “Are you sure that’s what happened?” it often undermines your sense of safety, reinforces shame, and can deepen the trauma you’ve already experienced.

    Understanding Where Victim Blaming Comes From

    So, how can you respond to victim blaming and stay grounded in your truth… and trust that you’re not to blame? First, it’s important to understand that victim blaming often stems from fear or ignorance. It’s a way for others to avoid confronting their own vulnerability. While that never excuses the behavior, recognizing this can help you separate their discomfort and rationalizations from your experience.

    Grounded Responses That Protect Your Peace

    One powerful response is simply silence. You don’t owe anyone your story nor is it your job to educate every person you come across who invalidates your lived experience. However, if and when you’re feeling confident and rooted in truth, you can also name what their reaction is: “That feels like blaming, and it’s not okay nor is it true.” If you’re in a space where it feels safe and you have the desire to educate, you could say something like, “Actually, many survivors freeze as a biological response. It’s a survival coping mechanism and a trauma response.”

    Their Words Reflect Them, Not You

    Remember, victim blaming says more about the speaker than it does about you. They may be uncomfortable with the reality of trauma, and it shows up by responding in this way. Your job isn’t to convince them, but to honor your own truth. Healing includes learning when to engage, when to step away, and how to protect your well-being.

    The Power of a Survivor Community

    It can also be helpful to build community with other survivors. Hearing each other’s stories reminds us that we’re not alone, and it reinforces that we were never to blame.

    When Support Isn’t Available

    Sometimes, the hardest thing is recognizing that not everyone, sometimes even those closest to us, is capable of being supportive. That’s okay. It’s not a reflection of your worth or the validity of your experience. In these cases, setting boundaries around who you choose to share your story with is important . And, when others criticize someone else for being a “victim,” they’re often in denial of their own struggles. Don’t let their words dictate how and when you choose to share or how you choose to speak about trauma.

    Protecting Yourself and Your Story Is a Form of Healing

    Healing never requires others acceptance. The only acceptance and understanding you need to heal is your own.

    For more on navigating victim blaming, check out this video:

    Read all blogs here

    Responsive Cards
    Returning to Wholeness

    Returning to Wholeness Journal Course

    A journey for survivors of childhood trauma of learning to trust and embody the TRUTH of who you’ve always been.

    Learn more
    Connecting Within

    Connecting Within

    Guided meditations to help heal mind, body & soul.

    Learn more
    Sacred Boundaries

    Sacred Boundaries

    A journey of honoring heart, mind, body & soul. Boundaries are hard. This course will help you recognize what you need and how to move through the obstacles keeping you from implementing it.

    Learn more