You Are Not Alone: Recognising Trauma and Finding Your Way Forward

If you're reading this, you might be wondering whether what you're experiencing could be related to trauma. Maybe you've had moments of overwhelming fear, sudden panic, or times when you feel disconnected from yourself or the world around you. You might struggle with sleep, find it hard to trust others, or feel emotions like shame, guilt, or anger that seem to come out of nowhere. If any of this sounds familiar, know that you are not alone—and there is hope and support available for you.

Recognising the Signs of Trauma

Trauma can result from a single event or from ongoing, repeated experiences. Its effects are real and can show up in many ways, including:

• Reliving the trauma: Flashbacks, upsetting dreams, or feeling as if the event is happening again.

• Avoidance: Steering clear of reminders, places, or conversations about the trauma.

• Negative thoughts and feelings: Persistent fear, guilt, shame, or feeling emotionally numb or detached from others.

• Physical and emotional reactions: Being easily startled, trouble sleeping, irritability, or feeling on edge. You might notice physical symptoms like sweating, rapid heartbeat, or shaking during moments of stress or panic.

If you recognise these symptoms in yourself, it's important to remember that these are common responses to trauma. You are not "weak" or "broken"—your mind and body are doing their best to cope with overwhelming stress.

You Are Not Alone

Many people who have experienced trauma feel isolated, as if no one could possibly understand what they're going through. But countless others have walked a similar path and found healing. Support groups, whether in person or online, can provide a safe space to share your experiences, learn coping skills, and build a sense of community. Connecting with others who truly understand can be incredibly validating and empowering.

Support groups like True North Collective offer survivors the opportunity to connect with others who have shared similar experiences. This peer-based support can be incredibly validating and healing, as survivors no longer feel like they are alone in their experiences.

What Can I Do Right Now? Coping with Panic, Stress, and Dissociation

When panic, extreme stress, or dissociation hits, it can feel overwhelming. Here are simple, evidence-based techniques you can try in the moment:

1. Deep Breathing

Slow, deep breaths can signal to your body that you are safe. Try this:

• Inhale slowly through your nose for a count of 4.

• Hold your breath for a count of 7.

• Exhale gently through your mouth for a count of 8.

• Repeat several times.

2. Grounding Techniques

Grounding brings your attention back to the present moment when anxiety or dissociation pulls you away. Try these:

5-4-3-2-1 Technique:

• Name 5 things you can see

• Name 4 things you can hear

• Name 3 things you can feel (touch)

• Name 2 things you can smell

• Name 1 thing you can taste

Focus on an Object:

• Hold a familiar object (like a stone or key), notice its texture, temperature, and weight. This can help anchor you.

Engage Your Senses:

• Splash cold water on your face, hold an ice cube, or use a scented lotion. These sensory experiences can help bring you back to the here and now.

3. Muscle Relaxation

Progressive muscle relaxation can help ease tension:

• Tense a muscle group (like your fists) for 5 seconds, then release and relax for 10 seconds before moving to another group.

4. Move Your Body

Gentle movement—stretching, walking, or yoga—can help you reconnect with your body and reduce dissociation.

5. Remind Yourself: This Will Pass

Panic, flashbacks, and dissociation are temporary. Remind yourself that these feelings will pass and cannot harm you, even if they feel frightening in the moment.

How Therapy Can Help: The Integrative Person-Centred Approach

Seeking therapy is a powerful step toward healing. Integrative person-centred therapy is especially helpful for trauma because it:

• Puts You at the Centre: Therapy moves at your pace, respecting your autonomy and choices.

• Provides a Safe, Non-Judgmental Space: You can explore your thoughts and feelings without fear of criticism or shame.

• Blends Different Approaches: Your therapist may use elements of cognitive behavioural therapy (CBT), mindfulness, or body-based techniques, tailored to your needs.

• Supports Self-Awareness and Growth: Therapy helps you understand how past experiences affect you now and guides you toward acceptance and positive change.

A trauma-informed, person-centred therapist will work collaboratively with you, helping you build trust, learn coping skills, and process difficult experiences when you are ready. The goal is to empower you, not to push you into anything you're not prepared for.

Finding Support at True North Collective

At True North Collective, we understand that taking the first step toward healing can feel overwhelming. That's why we've created accessible, affordable therapy options designed to meet you where you are on your journey.

Affordable Online Therapy

Our online therapy services are available to anyone, regardless of where you live. You don't need to be local to Keighley to access the support you deserve. Our trauma-informed therapists provide:

• Flexible appointment times to fit your schedule

• Secure, confidential video sessions

• Sliding scale payment options to ensure therapy is affordable

• Specialised trauma support using integrative person-centred approaches

Our Community in Keighley

For those in the Keighley area, we're excited to welcome you to our physical space on Woodville Road. We're currently refurbishing our premises, creating a tranquil environment surrounded by woodland where healing can take root and flourish.

Our local community offers:

• In-person therapy sessions

• Supportive group workshops

• Community activities in our woodland setting

• Opportunities to connect with others on similar healing journeys

• Volunteer possibilities to give back when you're ready

At True North Collective, we believe healing happens not just individually but in community. Whether you join us online or in person, you'll become part of something larger than yourself—a supportive network where you can both receive care and, when you're ready, offer support to others.

You Deserve Support and Healing

If you recognise yourself in these words, know that you are not alone and that healing is possible. The effects of trauma are real, but with the right support and tools, you can regain a sense of safety, connection, and hope.

Whether you start with a simple grounding exercise, reach out to our online therapy services, or visit us in Keighley, you are taking an important step forward—and with True North Collective, you don't have to do it alone.

Contact True North Collective today to learn more about our affordable therapy options and community activities. Your journey toward healing starts with a single step.