Continued Support and Resources
This page has been thoughtfully created for both current and former clients as a place to return for ongoing support and reinforcement of the work we’ve done together.
The tools and resources offered here are grounded in trauma-informed care and reflect the three-phase model of trauma recovery developed by Judith Herman and further expanded by Janina Fisher. These stages—Safety & Stabilization, Processing & Integration, and Reconnection & Growth—provide a flexible framework for understanding and navigating the healing journey.
If these terms or stages seem unfamiliar, that’s okay. You may not have heard them explicitly named in our work together, but the tools and practices shared here are drawn from the same principles that have guided your healing process.
Whether you're actively engaged in therapy or continuing your growth independently, these materials are intended to help you maintain progress, deepen insight, and support your well-being. You are encouraged to explore them at your own pace and revisit them as needed.
The resources below are organized by stage and offer practical tools, reflections, and guidance to support you both during and between sessions.
If you're newer to therapy or focused on building safety and regulation, you may find yourself spending more time in the first stage. That’s not only normal—it’s essential. The tools in Stage One are the foundation for deeper healing, and learning to feel safe, regulated, and present often takes time. Developing new patterns and ways of being is a gradual process. In trauma recovery, we often say, “go slow to go fast”—because the slower, steadier work of building safety ultimately allows for more lasting change down the road.
🔹 Stage 1: Safety & Stabilization
“No recovery from trauma is possible without safety.” — Judith Herman, Trauma and Recovery
1. Grounding Exercises (PDF)
A collection of quick sensory-based tools to help you stay present when feeling overwhelmed or disconnected. Includes:
5-4-3-2-1 technique
Texture or temperature focus
Object tracking (visual bilateral stimulation)
“These practices help anchor you to the present moment.”
2. Breathwork Basics (PDF) Easy-to-follow breathing techniques to calm the nervous system. Includes:
Box breathing
4-7-8 breath
Gentle extended exhale
“Breathing is one of the quickest ways to shift your body state.”
3. Safe/Calm Place Visualization (PDF + optional MP3) A guided imagery script to help you return to a place of calm and safety, even during difficult emotions.
“Imagining a safe place helps build an internal sense of refuge.”
4. Orientation & Nervous System Reset (PDF) Simple movements and orienting techniques to help regulate when hyper- or hypoaroused.
Look around slowly and describe what you see
Gentle bilateral tapping
“These actions help signal to your brain that you're safe.”
🔹 Stage 2: Processing & Integration
Once you have more stability, it's possible to begin gently working with past experiences. The goal is not to relive trauma, but to understand and integrate it with support and care. Approaches like EMDR, parts work, and somatic tracking can help you connect past and present without becoming overwhelmed.
Helpful tools may include:
Psychoeducation on trauma, the nervous system, and memory
Journal prompts and reflection exercises
Parts mapping (e.g., “who’s showing up right now?”)
Simple somatic or movement-based practices to support processing
1. Parts Mapping Worksheet (PDF) A gentle way to explore inner parts or “younger selves” that show up in certain situations. Includes:
Prompts like: “What does this part want me to know?”
Visual map for labeling parts
“Understanding your parts fosters inner compassion and coherence.”
2. Journal Prompts for Trauma Integration (PDF) A guided journal with prompts such as:
“What helped you survive?”
“What do you need from others now?”
“What is your body trying to tell you?”
“These prompts support deeper reflection and self-awareness.”
3. Understanding the Window of Tolerance (PDF) Visual and written explanation of the “window” where you feel safe and connected, with notes on what helps you widen it.
“Learning your own patterns helps you stay within your window during stress.”
4. Trauma & the Nervous System – Psychoeducation Handout (PDF) Explains trauma’s effect on the brain and body using client-friendly language and visuals.
🔹 Stage 3: Reconnection & Growth
In this phase, healing deepens into reconnection—with yourself, your body, relationships, and a renewed sense of meaning. You may begin to explore your values, create new patterns, and reconnect with joy, creativity, and community.
Helpful tools may include:
Values exploration and goal-setting
Self-compassion practices
Identity-affirming reflections
Recommended books and podcasts for inspiration
Worksheets on post-traumatic growth
1. Values Exploration Worksheet (PDF) Helps you clarify what matters most—ideal for rebuilding identity and purpose. Includes:
List of core values
Reflection prompts: “When do I feel most like myself?”
“Reclaiming your values is part of reclaiming your life.”
2. Self-Compassion Practices (PDF) Short exercises drawn from Kristin Neff’s work and Janina Fisher’s parts work. Includes:
“Soften–Soothe–Allow” exercise
Gentle self-talk scripts
“You are worthy of kindness, especially from yourself.”
3. Post-Traumatic Growth Reflections (PDF) Prompts to notice growth, strength, and change over time.
“What do I know now that I didn’t before?”
“What relationships have deepened?”
“Healing can uncover strength, insight, and purpose.”
4. Recommended Reading & Podcasts (PDF) Curated list of client-friendly trauma books, podcasts, and healing-focused media.
“Learning from others can bring hope and connection.”
📝 Sources & Inspiration
Trauma and Recovery by Judith Herman (1992)
Healing the Fragmented Selves of Trauma Survivors by Janina Fisher (2017)
Janina Fisher’s Psychoeducational Flip Chart
Daniel J. Siegel, The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are (1999) – originator of the “Window of Tolerance” model