Tag: childhood trauma healing

  • You Don’t Owe Your Grief to People Who Cause Harm

    You Don’t Owe Your Grief to People Who Cause Harm

    Navigating complexity in the wake of the murder of Charlie Kirk

    How are you? Really? I don’t mean in the casual way to greet someone. I mean what’s happening in your body? What do you need more or less of?

    I’d like to invite you to take a few moments and really check in with yourself.

    I’m “officially” on holiday for the next couple of weeks. But with all the energy of the past week in the aftermath of Charlie Kirk’s murder, I wanted to take a moment to connect.

    You’re not alone, and there is no one way someone should feel or react.

    While this happened in the US, the repercussions and energy transcend any borders or oceans. I mostly want to address an issue that has come up suggesting that people are cruel, morally bankrupt, or some other version of bad if they are not deeply mourning his death.

    Your Feelings Are Valid

    As I said, there is no one way someone should feel about anything. Grief and loss are complicated. When someone in the public eye dies, it can impact people in a way that can seem pretty unexpected and even out of proportion sometimes.

    I know most of you reading this have experienced trauma at the hands of someone else. A choice that was made by them to harm you… sometimes over and over again.

    Whether physical, sexual, emotional, psychological, or neglect, our feelings and reactions to people who are careless about their impact on others or who actively hurt others can be complicated and vary.

    When Grief Gets Complicated

    I’ve worked with many people over the years who’ve had to go through a very complicated grieving process when their perpetrator or enabler died.

    There are often a variety of feelings that can show up:

    • Sadness
    • Guilt
    • Relief
    • Indifference
    • Happiness

    People often expect sadness and guilt as part of the typical grieving process. But relief or happiness?

    What is wrong with me?! How can I feel relief? Only a horrible person can be happy when someone dies!

    While it’s normal to have those thoughts, they reinforce all the false beliefs survivors tend to hold about themselves.

    The truth is, feeling relief and yes, even happiness, when someone who actively hurts others is completely normal… and can even be a healthy response.

    What Often Happens Instead

    What often happens instead is that people will begin to deny, rationalize, and minimize the person’s behavior and impact. They’ll tell themselves they misunderstood, it wasn’t that big of a deal, that it wasn’t as bad as dying.

    If you’ve watched the news or been on social media, you’ve likely heard people making him out to be a great Christian and good family man who created opportunities to debate important issues. A man who shared his “opinions” and valued free speech.

    The Reality of His Impact

    The truth is, he made his living and status by demonizing people different than him. Whether religion, gender, or race. He called for the elimination of groups of human beings. He mocked the value of other people’s lives. He said a lot of reprehensible things to marginalize and devalue other people.

    He did not, in good faith, debate opinions. He created and manipulated a platform to make his behavior and rhetoric seem acceptable.

    While his actions may not be the same as a sexual violence perpetrator, they have/had far-reaching, devastating, and lasting consequences… both to those he targeted and those he indoctrinated.

    You Are Not a Bad Person

    Feeling something other than grief, especially when there is so much in the world to grieve, does not make you a bad person.

    It makes you human. It makes you someone who is honoring where you are, what you feel, and what you need.

    Remember, there is no right way to feel or respond. Be gentle with yourself. Take some time for you. ?

    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

  • What Is Childhood Trauma? Understanding the Impact of Early Wounds

    What Is Childhood Trauma? Understanding the Impact of Early Wounds

    You’ve probably heard the term but what is childhood trauma, really?

    Childhood trauma refers to emotional or physical pain experienced during your early years, especially when it’s ongoing and happens in a context where you had no control or support. This could include abuse, neglect, or chronic stress…anything that made you feel unsafe, unseen, or unworthy.

    It’s More Than One Event

    Trauma in childhood often isn’t just a single moment. It’s the stress of growing up in unsafe environments, the fear of unpredictable caregivers, or the quiet hurt of having your emotional needs ignored. Even poverty, frequent moves, or emotional isolation can leave lasting marks.

    Why It Stays With You

    When you’re a child, your brain and body are still learning how to feel safe and loved. Trauma during these years interrupts that process, often leaving you stuck in survival mode. That’s why the effects can last well into adulthood even if you don’t always recognize them as trauma.

    Your Experience Is Real

    If you’ve ever found yourself saying, “It wasn’t that bad,” you’re not alone. But minimizing pain doesn’t make it disappear. You don’t have to call it trauma but you do deserve support if it hurt you.

    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

  • Can Mental Health Advice on Social Media be Trusted?

    Can Mental Health Advice on Social Media be Trusted?

    There is an abundance of mental health advice on social media. But, not all of it is safe or helpful. For survivors, messaging that oversimplifies healing or focuses only on “positivity” can reinforce shame and the idea that struggling means you’re doing something wrong.

    How to Think Critically About Mental Health Advice on Social Media

    Before taking advice to heart, ask:

    • Who is giving this advice?
    • Are they trained or licensed in mental health?
    • Does this feel helpful or does it leave you feeling judged?

    Peer support matters. But expert guidance matters too. And not everyone sharing mental health advice on social media has the background to do it safely.

    Bottom line:
    You’re allowed to feel your feelings. Healing isn’t about being positive all the time. It’s about being real and supported by voices that understand trauma, not shame it.

    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

  • 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

  • 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

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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
    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

  • 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

  • Understanding Childhood Trauma Coping Mechanisms: Denial, Avoidance, Minimization, and Rationalization

    Understanding Childhood Trauma Coping Mechanisms: Denial, Avoidance, Minimization, and Rationalization

    The following is a summary with key points of the video.

    Recognizing Childhood Trauma Coping Mechanisms

    Coping mechanisms develop as a means of survival, especially for those who have experienced childhood trauma. While these responses may have been essential in early life, they can create challenges in adulthood, particularly in relationships. Understanding these patterns is the first step toward healing.

    This post explores four primary childhood trauma coping mechanisms: denial, avoidance, minimization, and rationalization. These behaviors, while once protective, can hinder emotional growth and self-acceptance. Recognizing them allows survivors to move toward self-compassion and healing.


    Denial: Rejecting the Impact of Trauma

    Denial manifests in different ways. Some individuals outright reject that their abuse occurred, while others deny its impact. A survivor might acknowledge past abuse but convince themselves that it “doesn’t affect them” or that “they’re over it” because they it happened so long ago.

    This form of self-protection can be invalidating. The reality is that trauma leaves lasting effects, and dismissing it prevents genuine healing. Recognizing the full impact of trauma is a crucial step toward self-validation and growth.


    Avoidance: Pushing Away Painful Emotions

    Avoidance is one of the most common trauma responses. It involves steering clear of feelings, memories, or anything that might trigger emotional discomfort. While avoiding pain may seem like a relief, it often results in emotional disconnection—from both oneself and others.

    A major consequence of avoidance is the inability to fully experience positive emotions. By numbing pain, joy and connection also become dulled. Moreover, avoiding emotions prevents survivors from processing their trauma, making deep healing impossible. Allowing ourselves to face and accept these emotions fosters self-compassion and healing.


    Minimization: Downplaying the Trauma

    Minimization often appears as comparisons: “It only happened once,” or “Other people had it worse.” This mindset can make survivors feel like they have no right to their pain, reinforcing shame and self-doubt.

    Minimization prevents full acknowledgment of trauma’s impact. Healing begins when survivors allow themselves to validate their experiences without comparison. Trauma, no matter its form or duration, has profound effects—and every survivor’s pain is valid and deserving of healing.


    Rationalization: Making Excuses for the Abuser

    Rationalization shifts responsibility away from the abuser. Common thoughts include, “They were abused too,” “They were struggling,” or “They didn’t mean to hurt me.” While understanding an abuser’s background can provide context, it does not excuse harm.

    Survivors also rationalize the inaction of bystanders—those who knew but did nothing. Believing that caregivers “did their best” or “had their own struggles” can make it harder to hold them accountable for their lack of protection.

    Rationalization can prevent survivors from feeling justified in their emotions, particularly anger and grief. Acknowledging that harm was done, regardless of intent, is a vital step in reclaiming personal truth and healing.


    Breaking Free from Childhood Trauma Coping Mechanisms

    Healing begins with awareness. Recognizing these coping mechanisms allows survivors to make intentional choices about their emotional well-being. While these behaviors once served a purpose, they no longer have to dictate one’s life.

    Self-compassion is key. There is no shame in using coping mechanisms; they were developed for survival. But in adulthood, healing means learning to validate pain, face emotions, and release self-blame. Seeking support, whether through therapy, community, or personal reflection, can help survivors move forward with strength and self-acceptance.

    What coping mechanisms have you recognized in yourself? Share your thoughts in the comments below. Your experience is valid, and your healing journey matters.

    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