Your nervous system will heal from trauma when it learns, over and over, that the present moment is safer than the past.
One of the most widely recommended self-help tools across trauma therapies (EMDR, somatic experiencing, etc.) is "intentional resourcing". Here's how it works:
Each day, spend 3–5 minutes deliberately noticing and strengthening feelings of safety:
1) Name 3 things you can see, 2 you can touch, 1 you can hear (a classic grounding exercise).
2) Place a hand on your chest or belly and breathe slowly while silently repeating a phrase like “Right now, I’m safe” or “This will pass.”
3) Recall a person, pet, place, or memory that feels comforting and let the body soften for a few breaths.
Repeating small moments of conscious, focused safety in this way decreases hypervigilance (a common side effect of trauma) and reduces cortisol over time.
Seek professional help if distress feels overwhelming, I'm here for you!
One of the most widely recommended self-help tools across trauma therapies (EMDR, somatic experiencing, etc.) is "intentional resourcing". Here's how it works:
Each day, spend 3–5 minutes deliberately noticing and strengthening feelings of safety:
1) Name 3 things you can see, 2 you can touch, 1 you can hear (a classic grounding exercise).
2) Place a hand on your chest or belly and breathe slowly while silently repeating a phrase like “Right now, I’m safe” or “This will pass.”
3) Recall a person, pet, place, or memory that feels comforting and let the body soften for a few breaths.
Repeating small moments of conscious, focused safety in this way decreases hypervigilance (a common side effect of trauma) and reduces cortisol over time.
Seek professional help if distress feels overwhelming, I'm here for you!
