3 Steps to Recovery: A Trauma Survivor's Guidebook
Many who survive a traumatic event struggle to get back on their feet. They’re left feeling numb, frozen, and unable to reclaim a life of purpose. All the while, they fall victim to trauma triggers and watch helplessly as relationships erode. Trauma survivors are often left to figure out the solution themselves—and some of them never do.
It doesn’t have to be this way.
In this course, I create a framework for trauma recovery. I break down what trauma is, how it affects trauma survivors, and what tools exist to help manage your triggers.
You’ll learn ways you can not only salvage your future as a trauma survivor but get back to living the life you deserve. Think of it like a map: It won’t get you where you need to go (your feet will do that), but it will guide you in the right direction.
Are you ready to join me on this mental wellness walk?
-
-
This introduction sets the stage for a discussion about trauma recovery.
-
The UMM Pyramid
We break things down into three basic parts of recovery that trauma survivors need to be aware of as they begin recovery.
We break things down into three basic parts of recovery that trauma survivors need to be aware of as they begin recovery.
-
-
-
Lesson 1: Is This the End of Your Story? Or the Beginning?
Welcome to the club. You’ve got work to do.
Welcome to the club. You’ve got work to do.
-
Lesson 2: You Don't Know What You Don't Know
To recover successfully, you need to be an active student.
To recover successfully, you need to be an active student.
-
What to make of all those feelings you’re feeling.
-
There are reasons why you might be struggling.
-
You can get your “best self” back.
-
Get to know what types of things can trigger you.
-
Triggers can be unpredictable but also beatable.
-
Fight? Flight? Or Freeze?
-
Lesson 9: It's More Than a Brain Thing
Meet Dr. Bessel Van der Kolk, the father of modern trauma treatment, and his book that changed how mental health is treated.
Meet Dr. Bessel Van der Kolk, the father of modern trauma treatment, and his book that changed how mental health is treated.
-
Do you ever feel like you’re two different people?
-
Lesson 11: The Cost of Ignoring Your Trigger Responses
When you react poorly to a trigger, it’s not only you who suffers.
When you react poorly to a trigger, it’s not only you who suffers.
-
Lesson 12: Trauma and Relationships
For trauma survivors, solid communication with your partner is critical.
For trauma survivors, solid communication with your partner is critical.
-
Anger can be both a detriment and a tool.
-
Lesson 14: Unhealthy Coping Mechanisms
Not dealing directly with our trauma recovery can lead us down paths that mask instead of heal.
Not dealing directly with our trauma recovery can lead us down paths that mask instead of heal.
-
Lesson 15: Being Honest With Yourself
For healing to happen, you have to be completely open with yourself.
For healing to happen, you have to be completely open with yourself.
-
-
-
There’s a reason why you might be downplaying your traumatic experience.
-
Triggers can be difficult to overcome, but it’s possible.
-
Lesson 3: Building a Toolbox
Create a toolbox of exercises you can put to use when a trigger strikes.
Create a toolbox of exercises you can put to use when a trigger strikes.
-
Lesson 3A: Grounding Techniques
Using grounding techniques can help bring you back to the present moment.
Using grounding techniques can help bring you back to the present moment.
-
Lesson 3B: Practicing Mindfulness
Participating in mindfulness exercises can restore peace in your body and bring you into the moment.
Participating in mindfulness exercises can restore peace in your body and bring you into the moment.
-
Creative expression helps process our emotions.
-
Lesson 3D: Somatic Tools
Somatic tools can help trauma survivors reconnect their minds with their bodies.
Somatic tools can help trauma survivors reconnect their minds with their bodies.
-
Lesson 3E: Containment Strategies
Containment strategies allow trauma survivors to “box in” distress.
Containment strategies allow trauma survivors to “box in” distress.
-
Lesson 3F: Support Systems
Support comes in different forms. Don’t be afraid to seek it in various forms.
Support comes in different forms. Don’t be afraid to seek it in various forms.
-
Build a self-care routine that you can enjoy.
-
Lesson 4: 'Together' Tactics
Patience and space is important for couples where one is a trauma survivor.
Patience and space is important for couples where one is a trauma survivor.
-
Animal companions provide several benefits to a trauma survivor.
-
-
-
The key to consistency is to build a habit.
-
Lesson 2: Beware of 'False Spring'
Overconfidence can set a trap. Healing takes humility, patience, and desire.
Overconfidence can set a trap. Healing takes humility, patience, and desire.
-
There’s no substitute for professional counseling.
-
Lesson 4: Finding the Right Therapist
Take finding the right counselor seriously. It’s important to shop around.
Take finding the right counselor seriously. It’s important to shop around.
-
Success happens as we grow throughout our journey.
-
Lesson 6: As This Guidebook Ends, Your Journey Continues
Take advantage of the plethora of resources available to you online as you continue to work on yourself.
Take advantage of the plethora of resources available to you online as you continue to work on yourself.
-