How to handle trauma — when it's hitting you
Grounding moves for when the past won't stay in the past.
Something set it off — a sound, a smell, a moment — and you're back there.
— Right now
- Tell yourself: that was then, this is now. You're safe in this moment.
- Ground through your senses — name 5 things you see, 4 you hear, 3 you can touch.
- Feet flat on the floor, press them down. Hold something solid and cold.
- Slow the breath right out. Long exhales tell the body the danger's passed.
— Don't
- Don't fight the feeling or call yourself weak — it's an injury reacting, not you failing.
- Don't reach for grog to shut it down — it makes the next one worse.
— Later
- Trauma-focused therapy genuinely works for this. Worth a chat with your GP.
Something set it off — a sound, a smell, a moment — and you're back there.
— Right now
- Tell yourself: that was then, this is now. You're safe in this moment.
- Ground through your senses — name 5 things you see, 4 you hear, 3 you can touch.
- Feet flat on the floor, press them down. Hold something solid and cold.
- Slow the breath right out. Long exhales tell the body the danger's passed.
— Don't
- Don't fight the feeling or call yourself weak — it's an injury reacting, not you failing.
- Don't reach for grog to shut it down — it makes the next one worse.
— Later
- Trauma-focused therapy genuinely works for this. Worth a chat with your GP.
Trauma: the short version
- 1.That was then, this is now. You're safe in this moment.
- 2.Ground through the senses — see, hear, touch.
- 3.Feet on the floor; long, slow exhales.
- 4.It's an injury reacting — not you failing.
- 5.Trauma-focused therapy works. Tell your GP.
Doing it tough?Call Lifeline 13 11 14