Tag: cptsd

  • 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

  • Can You Really Heal Shame? Understanding the Process of Releasing It After Trauma

    Can You Really Heal Shame? Understanding the Process of Releasing It After Trauma

    Can you really heal shame?

    If you’ve lived with trauma, you’ve probably asked yourself that. Healing can feel slow, and shame often sticks around longer than we’d like. But yes, you can heal shame. And when you understand how that process works, it becomes more possible to believe in it.

    What does it mean to heal shame after trauma?

    Many people assume healing shame means learning to tolerate it or cope better. But healing isn’t about enduring. It’s about releasing. When you begin to heal shame, you’re letting go of beliefs that never belonged to you. You’re shedding layers not fixing yourself.

    Think of it like a snake shedding its skin. You’re still you, but free of the parts that kept you stuck in shame.

    Healing shame is a layered process but it works.

    It doesn’t happen all at once. Sometimes, you work on one area and suddenly notice old shame in another part of your life. That’s not a setback it’s part of how healing unfolds. The more awareness you bring, the more deeply you heal.

    You don’t have to carry shame forever.

    There may be regret, embarrassment, or guilt. But shame? That can go. It doesn’t define you, and it isn’t something you were meant to live with. When you heal shame, you make space for your wholeness to shine.

    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

  • Recovering from Sexual Abuse: A Therapist’s Personal Journey

    Recovering from Sexual Abuse: A Therapist’s Personal Journey

    Healing from childhood sexual abuse can feel impossible, especially when shame and self-doubt are ever present. As a survivor, I experienced it first hand. As a therapist, I witness it through my work with every client.

    What Recovering from Sexual Abuse Looked Like for Me

    I had nearly every symptom: anxiety, depression, self-harm, and a deep belief that I was unworthy. For years, I minimized what happened and assumed I’d never be okay. But through my healing journey, I started to see myself differently. I didn’t become someone new, I became more of, and trusted in, who I really was, without the fog of trauma clouding everything.

    You Can Heal Too

    Healing from sexual abuse isn’t about perfection or forgetting the past. It’s about reconnecting with yourself, little by little. No matter how far gone you feel, healing is possible. You don’t need to believe it fully today, just enough to stay curious about what might be ahead.

    You are not broken. And you’re not alone.

    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

  • The Lasting Impact of Sexual Abuse

    The Lasting Impact of Sexual Abuse

    The Impact of Sexual Abuse Goes Deeper Than Most People Realize

    The effects of trauma aren’t just about what happened, they’re about what it made you believe about who you are. The impact of sexual abuse often begins with the painful question survivors try to answer: Why did this happen to me? And without real answers, many blame themselves.

    That internal story (“I’m bad,” “It’s my fault,” or “I’m unlovable”) becomes more damaging than the event itself. It shapes your identity, relationships, and ability to feel safe in the world.

    Understanding the Impact of Sexual Abuse on Self-Worth

    Survivors often carry beliefs formed in silence and shame. Even without remembering the details, the emotional impact lingers. You may:

    • Struggle to name what you want or need.
    • Stay in unhealthy relationships.
    • Avoid closeness, assuming others will hurt you.
    • Numb out or self-sabotage.

    These are not personality flaws, they’re survival responses. And naming them is the first step toward healing.

    You Can Learn to See Yourself Differently

    The impact of sexual abuse does not define who you are. Those beliefs were never yours to carry. They were shaped by what someone else did. Healing isn’t about forgetting; it’s about reclaiming your sense of self and choosing to believe you deserve more.

    Let’s talk about this. What part of the impact has been hardest to put into words? You’re not alone and we all need support as we work to heal the wounds of childhood trauma.

    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

  • 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:

    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

  • The Connection Between Social Anxiety and Childhood Trauma

    The Connection Between Social Anxiety and Childhood Trauma

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

    How Are Social Anxiety and Childhood Trauma Connected?

    Social anxiety can make everyday interactions feel overwhelming. If you’ve struggled with childhood trauma, you may notice that social situations can trigger self-doubt, fear, discomfort, or even panic. But why does this happen? And how does childhood trauma shape the way we experience social anxiety?

    Understanding this connection is important for healing… and just feeling better. When we recognize the deeper roots of our fears, we can begin to shift our responses and find new ways to feel safe and confident in social settings.

    The Fear Behind Social Anxiety

    Social anxiety isn’t just about feeling nervous in social situations—it often stems from a deep fear of being judged, criticized, or seen in a way that makes us feel exposed. For survivors of childhood trauma, these fears can be even more intense.

    When you’ve experienced trauma, especially in childhood, your brain and body learn to be on high alert. You may unconsciously expect rejection or disapproval, even if there’s no real evidence that others are judging you. This is because trauma can create deeply ingrained beliefs about yourself—beliefs like “I’m not good enough,” “I’m unworthy,” or “People won’t accept me.” These thoughts can lead to intense self-consciousness and make social interactions feel unsafe.

    The Role of Shame and Core Beliefs

    At the heart of social anxiety is often shame—the belief that something is fundamentally wrong with us. Trauma teaches us to see ourselves through a distorted lens, one that magnifies our perceived flaws and minimizes our worth.

    If you’ve ever avoided social situations because you worried about how others would perceive you, it’s likely that shame played a role. Even if these fears aren’t fully conscious, they influence how we approach relationships and the world around us.

    Why Social Anxiety Feels So Overwhelming

    When you anticipate social interactions, your nervous system responds as if you’re in danger. Your heart might race, your stomach might tighten, and your mind may spiral with anxious thoughts. This physiological response reinforces the idea that social situations are threatening, even when they aren’t.

    For some, this can even lead to panic attacks before leaving the house. The fear becomes so automatic that your body reacts before you’ve even stepped into a social setting. But here’s the important part: this response isn’t based on reality—it’s based on old programming and beliefs from trauma and what it made you believe about who you are and what to expect from the world, and those in it.

    Healing Social Anxiety by Addressing Trauma

    If social anxiety stems from deep-seated fears and beliefs, then healing means changing those beliefs. This doesn’t happen overnight, but with intentional effort, it’s possible to rewire how you think and feel in social situations. Here’s how:

    • Recognize false beliefs: Challenge the idea that others are judging you or that you’re not good enough. These are old narratives, not present-day truths.
    • Practice exposure with awareness: Gradually put yourself in social situations while staying mindful of your internal reactions. Notice when your fear isn’t based on reality.
    • Reprogram your nervous system: Techniques like deep breathing, grounding exercises, and self-compassion can help your body feel safer in social settings.
    • Work on self-trust: Trauma impacts your ability to trust both yourself and others. Learning to trust your own judgment and worth can make social interactions less intimidating.

    Moving Forward with Confidence

    Healing from social anxiety isn’t just about managing symptoms—it’s about shifting the way you see yourself and the world. As you work on addressing the root causes, social situations may start to feel less threatening. You deserve to feel at ease, to connect with others, and to experience life without the constant fear of judgment.

    If this resonates with you, know that you’re not alone. Healing is possible, and every step you take toward understanding and reprogramming your beliefs is a step toward freedom.

    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