The Practical Person’s Guide to Overcoming Trauma: Week 4 - Integration

Now that you have all of this work behind you, how to put it all together?

First, let’s realize that most people cannot completely change their lives in a mere three weeks. This is a process for most, and if you have already utterly overcome the original trauma, good for you! Please share your experiences with the group!
If you still feel raw, riddled with anxiety, or like you have not become a new person, this is ok and part of the time that it takes to fully recover. We will go through some strategies to incorporate this work into your daily life in a way that is sustainable and reasonable for people with jobs, kids, lives, etc.

Journal prompts for week 4

  1. How is the original trauma still finding its way in to your day to day life? Do some free writing around this, as it will serve you well in the weeks to come. Refer again to the list of post-traumatic triggers that you created in week 3.

  2. Go through that list of shadows from week 3 again, and weed out anything that doesn’t relate to the original trauma. These are things that will likely be resolved by working on the original trauma. If not, you can always contact me later about the specifics.

  3. Using the list of shadows from week 3, select the trigger that is most disruptive to your daily life. Again, not the trigger that is most disruptive to your partner’s life, your kids’ lives or your boss’ life, but your life.

  4. Follow the same process as in week 3, brainstorming specific ways to transform this trigger into something joyful for you. Nice tea or coffee, time with a friend, whatever makes you happy.

  5. Continue this process until you have hit all of your triggers. Will it be quick? No! But you will eventually hit them all. I have worked with clients one on one for years, and have seen it done many times.

  6. As you continue to do this work, keep listening to the audio for week 4 every night before bed. I had to make it a little longer to guide us through the final aspects of transforming trauma and self-acceptance, but 10 minutes is still doable. If you tend to fall asleep while listening, sit up in a chair until it is over.


Congratulations on all of this important work done! Now that you have unclogged, made room, continue to do your shadow and integration work every week, what’s next? Keep up with your exercise regimen and clearing one new post-traumatic trigger per week. If you find that you need to work on one for more than a week, this is ok too. You know what’s best for you.

If you find that you are lost in ruminating thoughts about the past and you are going down a rabbit hole of fear, anxiety or depression, reach out to me. I am available for sessions three days a week and would be happy to do more targeted work with each one of you.

As with all online courses, they work perfectly for some, and not entirely for others. It is for this reason that I continue to do one-on-one sessions with people to ensure that everyone feels supported.