It is a hopeful time for trauma therapists and their clients alike as the body of research on effective treatments for those living with symptoms of PTSD and CPTSD continues to evolve and provide real solutions and successful recovery outcomes.

Education on providing Trauma-Informed Care is now commonly seen in schools, agencies, and the medical arena. After the past year's events, I am not surprised to see information about trauma recovery, including nervous system regulation and other coping strategies, becoming mainstream in the media and self-help arena.

Education is an essential first step in successfully moving forward from traumatic events. It provides us with information that normalizes, destigmatizes, and validates the reality of living with PTSD. Trauma education also begins to help us make sense of the overwhelming flood of thoughts, feelings, and behaviors that can hijack our lives. This knowledge gives us an increased sense of control and empowerment as we learn to recognize and calm ourselves when "triggered" and come back to the present rather than constantly reacting to the past.

While trauma recovery can be an ongoing process for most, there is tangible evidence that suggests that with the proper support, we can achieve "post-traumatic growth" and not just survive but thrive in life. This graphic by Ruby Jo Walker, LCSW is a hopeful visual of recovery.

For most people, even thinking about starting to address our trauma can be overwhelming in itself. Most of us would prefer to forget it or handle things on our own. Yet as the growing body of research confirms, our body-psyche holds the memories, and they manifest in a spectrum of symptoms, including addictions, maladaptive coping strategies, interpersonal issues, and a host of self-harming behaviors. I have put together a list of resources to support you on your journey of healing.

Books

Transforming the Living Legacy of Trauma: A Workbook for Survivors and Therapists by Janina Fisher, PhD

After taking a recent workshop with this author and researcher, I highly recommend this workbook for anyone on the path of trauma recovery. Based on 20 years of experience in the field as a researcher and clinician, Fisher's recovery model is presented in this easily understandable and efficient workbook. Fischer believes survivors don't necessarily have to tell their story in detail or re-live the feelings related to the traumatic event. Instead, focusing on the "living legacy" or trauma symptoms in the here and now is essential and more influential in recovery.

I believe this is a hopeful and encouraging message for those considering trauma treatment. It should reassure us that we don't have to experience what happened again; we can focus on calming our current symptoms and living in the present. Fisher states, "(W)e know that, for trauma treatment to be effective, no matter what methods we employ, survivors do not have to experience or even remember the past. However, they do have to be able to experience some kind of clear physical and emotional sense that "it" is over and that they are still here. We must be able to acknowledge the past and reflect on its legacy without re-experiencing it. Even when trauma responses keep demanding our attention, we have to learn how to access other places in our minds and to use resources of our bodies and minds to change the physical responses that keep us traumatized."

Becoming Safely Embodied: A Guide to Organize Your Mind, Body and Heart to Feel Secure in the World, Deirdre Fay, MSW

Mindfulness practice is being recommended all over the place, yet most traumatized people understand that it isn't so easy to be "in the body" or senses because that is where our trauma resides. This book is particularly helpful in learning how to be mindful and present in the body. It is a gentle guide with practices that teach how to overcome dissociation, techniques to shift thoughts, feelings, and body sensations to build positive experiences rather than reinforcing traumatic schema, and learning to separate traumatic memories from the present experience.

This drawing below clearly shows what it feels like to be overwhelmed and out of the body when we are triggered, as well as what it feels like to gain control over these responses and begin to create a present, centered sense of self.

Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski

This little book is getting much attention these days, including an interview with the authors on Brené Brown's podcast- listen here.

Current crises often open the flood gates for past trauma to come back to haunt us. In times of crisis, our capacity to cope effectively decreases, and we can easily default to ineffective, harmful, or destructive coping patterns. It is disheartening for most to feel that their progress in their trauma recovery is getting hijacked, which can lead to believing that they aren't getting any better. Further, it's been a burnout year for most of us. I liked the podcast and the book because it takes the complex research on nervous system regulation and breaks it down for the lay reader. It has solid information on how to work with our bodies to reduce stress, and these same skills are involved in effectively reducing symptoms of PTSD.

"Burnout. We all feel it, and it's time to end the cycle of feeling overwhelmed and exhausted. Instead of asking us to ignore the very real obstacles and societal pressures that stand between women and well-being, this book explains with compassion and optimism what we're up against—and show us how to fight back. With the help of eye-opening science, prescriptive advice, and helpful worksheets and exercises, all women will find something transformative in these pages—and will be empowered to create positive change."

Healing from trauma is challenging and yet the growing body of research continues to elicit new methods and modalities of recovery that offer support to those who are ready for the journey. For more techniques related to trauma recover, please also take a look at my blog post on Mind Body Connections: Resources for Reducing Stress & Anxiety.