Oct 2 ⢠Shadow Work
đą A Gentle Practice for Untangling PTSD Triggers
PTSD doesnât always come from one person or one moment. Often, when someone dismisses us, gaslights us, or makes us feel small, itâs not just about them. Itâs that theyâve touched an older wound â one we might not have even realized was still there.
This practice is for those moments when the past feels louder than the present, and you want to reclaim some peace in your body.
Step 1: Anchor Into Safety
Place one hand on your chest, one on your stomach. Take 3 slow breaths. Say to yourself:
âIâm safe right now. This is my space.â
Step 2: Name the Current Trigger
Write down what happened and how it makes you feel. Example:
- âThey didnât believe me.â
- âI feel angry, invisible, ashamed.â
Step 3: Follow the Thread Back
Ask yourself:
- âWhen else in my life did I feel this same way?â
- âWhose voice does this remind me of?â
Donât dig for the ârightâ answer â just notice what rises.
Step 4: Give Compassion to the Past You
Once you find a memory or feeling, write a note to that version of you. Something like:
âI believe you. You werenât lying. You deserved kindness.â
This is reparenting in action â giving yourself the care you didnât get.
Step 5: Return to the Present
Touch something around you (a chair, a mug, the floor). Say:
âThat was then. This is now. Iâm safe here.â
Step 6: Release or Keep
You can tear up what you wrote, burn it (safely), or keep it in a journal. Let your body decide what feels right.
⨠Remember: PTSD isnât a weakness. Itâs your nervous system protecting you from unhealed wounds. The fact that youâre willing to look at them means youâre already breaking free.
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đą A Gentle Practice for Untangling PTSD Triggers
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