Mindful Moves: Trauma-Informed Insights

Rewiring the Inner Critic: The Neuroscience of Self-Talk and Trauma If you’re anything like me, you’ve probably experienced that nagging voice in your head that’s quick to judge, criticise, and undermine your confidence. This inner critic can be loud and persistent, often echoing words that were spoken to us in our past or sometimes just drawing on our fears and insecurities. For those of us who have experienced trauma, this inner dialogue can be even more intense, harsh, and damaging. But here’s the good news: You can change it. By understanding the neuroscience behind your inner critic, you can start to rewire your self-talk and cultivate a healthier, more compassionate relationship with yourself. As a nurse, a trauma-informed coach, and a woman who’s personally navigated the path of healing, I know how vital it is to shift this internal narrative. Let’s explore how trauma and the inner critic are connected and how we can start to break free from the cycle. The Inner Critic and Tra...

  The Most Abundant and Powerful Tool We Have: Breath It’s a truth many of us take for granted: we breathe. Every moment, every day, we inhale and exhale without giving it much thought. But when it comes to healing trauma, this very act—something we often overlook—holds immense power . It is, quite possibly, the most abundant and powerful tool we have for transforming locked trauma into healing . As a nurse , veteran, and someone deeply attuned to the complexities of trauma and its impact on our nervous systems, I’ve come to understand the incredible power of breathwork in the healing journey. I’ve seen firsthand how trauma can manifest in the body, often causing us to feel stuck , disconnected , or numb . Yet, there is one simple, accessible tool— breathing —that has the potential to transform our relationship with trauma, and it’s a tool we carry with us everywhere. Breath: Our Body’s Natural Mechanism for Regulation When trauma occurs, whether physical, emotional, or ps...

  The Power of Tiny Wins: A Gentle Approach to Self-Leadership After Trauma When you’ve been through trauma, it often feels like your whole world has shifted, leaving you struggling to find your footing. The overwhelm of past experiences, the weight of the emotions that follow, and the uncertainty of what comes next can make it feel like taking any step forward is insurmountable. It’s easy to feel like you need a grand transformation or a massive breakthrough to feel “better” or to reclaim your sense of self. But the truth is, healing doesn’t always happen in giant leaps. In fact, the most transformative moments may happen in the smallest of steps—what I call tiny wins . These are the small, often unnoticed moments when you make progress, reclaim a bit of your strength, or reconnect with yourself. The beauty of tiny wins is that they don’t require a huge amount of energy or effort. They simply require gentle awareness and the willingness to take the next step, however small it may ...

  PTSD vs. CPTSD – No Competition: Why Some People Develop PTSD and Others Don’t In the world of trauma, two acronyms are often thrown around: PTSD (Post-Traumatic Stress Disorder) and CPTSD (Complex Post-Traumatic Stress Disorder). While both terms refer to the profound emotional and psychological impact of trauma, they are distinct in how they manifest and affect individuals. But what if we stopped using the word disorder and instead called it Post-Traumatic Stress Response or Post-Traumatic Stress Injury ? This small shift in language could have a profound impact on how we approach healing and support for those navigating trauma. As someone passionate about trauma-informed care , I’ve witnessed firsthand how trauma affects people differently. It's important to understand that trauma is not a one-size-fits-all experience. Some individuals process and cope with trauma in ways that allow them to return to a sense of safety, while others carry the weight of their experiences ...

  Why the Trauma You Carry May Not Be Yours It’s a sobering thought: you may be carrying trauma that isn’t even yours. For many of us, the weight of emotional scars feels deeply personal, like something we’ve been carrying around for years. But what if I told you that some of that weight might not be yours to bear? As someone deeply connected to both trauma-informed care and somatic practices , I’ve seen this truth unfold in my own life, as well as in the lives of countless others. Trauma can be passed down in ways that are often invisible, subtle, and yet profoundly impactful. This can happen through generational trauma , collective trauma , or even the emotional imprint we carry from the people closest to us. But why is it that we sometimes feel weighed down by experiences, emotions, or patterns that seem to belong to others? Let’s dive into this fascinating and complex subject and explore why the trauma you carry might not be yours—and how to begin the process of letting...

  How to Cope with Trauma Triggers During the Holidays A compassionate guide for anyone navigating memories, moments, and meaning The holiday season can be beautiful with twinkling lights, warm food, connection, and time off. But for many of us, it’s also a time of tension, emotional overwhelm, and the resurgence of old pain. As a trauma-informed coach, nurse, veteran, and spouse of a veteran with CPTSD, I know firsthand how the holidays can bring up more than just joy. They can stir grief. Resurface childhood wounds. Trigger body memories. They can remind us of what we didn’t have growing up, what we’ve lost, or how fractured some family dynamics still are. If you find yourself struggling at this time of year, you’re not broken. You’re responding appropriately to an environment that holds complexity. Let’s talk about how to navigate it together and with grace. 🌪️ Why the Holidays Can Be So Triggering We often assume triggers must be big and dramatic. But trauma ...

  Recognising and Addressing Secondary Trauma in Caregivers I’ve lost count of the times I’ve heard caregivers say, “I’m fine,” with that quiet weariness behind their eyes, the kind that doesn’t speak loudly but seeps into the bones. I’ve said it myself more times than I can remember. But here’s the truth: caring for people who are hurting hurts . And if we’re not careful, that pain doesn’t just pass through us—it plants itself within us. That’s the nature of secondary trauma. What Is Secondary Trauma? Also known as vicarious trauma , secondary trauma happens when we absorb the emotional pain of those we care for. We might not have experienced the trauma ourselves, but through witnessing it, holding space for it, and supporting others through it, we carry it. It’s especially common in professions like nursing, social work, therapy, military support roles, and informal caregiving. And for those of us who are veterans, spouses of veterans, or have lived through trauma ourselves, it h...

  Have You Heard of Sanctuary Trauma? When we think about trauma, many of us immediately think of the visible scars: war, abuse, accidents, or natural disasters. We may envision broken bodies, shattered lives, and physical wounds that demand attention. However, there’s a form of trauma that often goes unnoticed, a trauma that occurs in spaces where healing, safety, and comfort should be the primary focus. This type of trauma is called Sanctuary Trauma , and it happens in places where individuals expect to find safety, care, or sanctuary, yet instead experience harm, neglect, or betrayal. It’s a topic that doesn’t get nearly enough attention but is incredibly important to discuss, especially for those in caregiving, healthcare, and support roles. As a nurse, veteran spouse, and trauma-informed coach, I’ve witnessed the subtle and not-so-subtle effects of sanctuary trauma in both my personal life and the lives of others. Whether it’s in healthcare settings, educational institutions, ...

Beyond Freeze: The Hidden Trauma Response No One Talks About When we think about trauma responses, most people are familiar with the big three: fight, flight, and freeze . We hear about the body’s instinct to battle a threat (fight), escape from danger (flight), or shut down in immobilisation (freeze). But there’s another response—one that’s often overlooked, misunderstood, and yet just as deeply wired into our nervous system: the fawn response . What is the Fawn Response? The fawn response is the instinct to appease, please, and comply in order to stay safe. It’s the survival mechanism that kicks in when fighting or fleeing isn’t an option, and freezing isn’t enough. Instead of shutting down completely, the nervous system shifts into over-accommodation, self-sacrifice, and people-pleasing as a way to reduce conflict and avoid harm. People who experience the fawn response often develop hyper-awareness of other people’s emotions, adjusting their behaviour, tone, or even personality to m...

  How to Support a Loved One Dealing with Trauma Trauma changes people. It reshapes how they see the world, how they trust, how they respond to stress, and even how they connect with the people they love. If you’re watching someone you care about navigate the aftermath of trauma, you might feel helpless, like no matter what you say or do, it’s never quite enough. I’ve been on both sides of this. As a nurse, I’ve cared for people carrying deep emotional wounds. As a veteran and veteran spouse, I’ve lived through trauma myself and walked beside others as they’ve tried to heal. And I know how isolating it can feel for the person in pain and for the one trying to support them. But if there’s one thing I’ve learned, it’s this: You don’t have to fix their pain. You just have to be there . Supporting a loved one through trauma isn’t about having all the answers. It’s about showing up, again and again, in a way that feels safe, steady, and unwavering. Here’s how you can do that. ...