Healing begins with noticing

Self-discovery isn’t about having all the answers—it’s about learning to ask the right questions. Let this space be your companion as you uncover the layers of your story, reclaim your voice, and move toward a more authentic, empowered you.

Healing begins with noticing... 

Trauma doesn’t always announce itself loudly—it can show up in subtle ways: fatigue that lingers, irritability without a clear cause, a racing heart in safe spaces, or a sense of disconnection from yourself or others. Recognizing these signs is not weakness—it’s wisdom. Allow yourself to feel what arises without rushing to fix or judge. Emotions like grief, anger, or fear are messengers, not mistakes. Instead of criticizing your reactions, try listening: What is your mind trying to protect you from? What is your body asking for? By becoming an observer—curious, gentle, and present—you create space for healing. You don’t have to have all the answers. You just have to begin by noticing.

Today's topic asks you to reflect on your own trauma-related responses. Journaling is an excellent way to work on exploration and self-discovery. Begin writing by answering these questions. Allow your brain to go where it goes. Use words, phrases or write about anything that comes to mind. These are connections your brain has made. We see similar connections in EMDR. 

Step 1 - Ground Yourself 

Before you begin, take 2-3 deep breaths. Remind yourself: "I am safe in this moment. I am here to listen, not to judge." 

Step 2 - Recognize the Signs

Write freely in response to the following prompts:
• What emotions have been showing up lately—especially the ones I try to push away?
• Have I noticed any physical sensations (tight chest, racing heart, fatigue, tension) that seem to come out of nowhere?
• What situations or thoughts tend to trigger these responses?

Step 3 - Allow and Acknowledge 

Now reflect on:
• What do I usually tell myself when these symptoms arise?
• What would it feel like to simply say: “This makes sense. I’m allowed to feel this.”
• Write a short compassionate message to yourself, as if you were speaking to a friend.

Step 4 - Practice Being the Observer

Try this mindfulness-based prompt:
• Imagine your thoughts and emotions as clouds passing in the sky.
What do you notice when you observe them without trying to change them?
• Write down what you see, feel, or hear in your body when you take on the role of observer.

Step 5 - Closing the Reflection

Finish with:
• What did I learn about myself today?
• What’s one small way I can honor my mind and body this week?