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I used to believe survival was supposed to feel like victory. I thought that once I escaped, everything would suddenly be okay. But childhood trauma does not disappear simply because you grow up. Sometimes the body leaves long before the fear does. I grew up learning that home could be dangerous. I learned to stay quiet, watch people’s moods, and make myself small. I spent years waiting for someone to notice what was happening and save me. No one did. Eventually, I had to save myself. That did not mean I walked away unbroken. I carried the fear, the shame, and the belief that I was somehow responsible for what had been done to me. I carried it into relationships, motherhood, and every room where I searched for danger even when I was safe. But trauma does not have to write the ending of my story. I became a mother who was determined to give her children something different. I built a home with laughter instead of fear. I did not break the cycle perfectly or magically. I broke it intentionally—one choice, one apology, and one safer day at a time. I became an educator who recognizes the children other people misunderstand. I learned how to sit beside pain without looking away. The things meant to destroy my compassion made it stronger. I also learned that love does not have to hurt. Love can be peaceful. It can look like consistency, patience, and someone continuing to show up. Safety may feel unfamiliar at first, but unfamiliar does not mean undeserved. Healing has not erased my past. I still have difficult days. I still carry scars from things I should never have experienced. But I have also built a life worth living. I laugh. I love. I write. I watch my children become people who know they deserve to feel safe. That is hope. Hope is not pretending it did not happen. It is telling the truth and realizing the truth no longer belongs to the people who hurt you. To every childhood trauma survivor who still feels trapped inside what happened: you are not ruined. You are not too much, too damaged, or too difficult to love. Healing may be messy, and it may take longer than anyone understands, but your story is still being written. What happened to you is part of your story. It does not get to be the ending.
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Grounding activity
Find a comfortable place to sit. Gently close your eyes and take a couple of deep breaths - in through your nose (count to 3), out through your mouth (count of 3). Now open your eyes and look around you. Name the following out loud:
5 – things you can see (you can look within the room and out of the window)
4 – things you can feel (what is in front of you that you can touch?)
3 – things you can hear
2 – things you can smell
1 – thing you like about yourself.
Take a deep breath to end.
From where you are sitting, look around for things that have a texture or are nice or interesting to look at.
Hold an object in your hand and bring your full focus to it. Look at where shadows fall on parts of it or maybe where there are shapes that form within the object. Feel how heavy or light it is in your hand and what the surface texture feels like under your fingers (This can also be done with a pet if you have one).
Take a deep breath to end.
Ask yourself the following questions and answer them out loud:
1. Where am I?
2. What day of the week is today?
3. What is today’s date?
4. What is the current month?
5. What is the current year?
6. How old am I?
7. What season is it?
Take a deep breath to end.
Put your right hand palm down on your left shoulder. Put your left hand palm down on your right shoulder. Choose a sentence that will strengthen you. For example: “I am powerful.” Say the sentence out loud first and pat your right hand on your left shoulder, then your left hand on your right shoulder.
Alternate the patting. Do ten pats altogether, five on each side, each time repeating your sentences aloud.
Take a deep breath to end.
Cross your arms in front of you and draw them towards your chest. With your right hand, hold your left upper arm. With your left hand, hold your right upper arm. Squeeze gently, and pull your arms inwards. Hold the squeeze for a little while, finding the right amount of squeeze for you in this moment. Hold the tension and release. Then squeeze for a little while again and release. Stay like that for a moment.
Take a deep breath to end.