Healing Resources for Trauma Recovery
Everything you need to begin your healing journey in one place: therapy options, recommended books, grounding techniques, and evidence-based approaches matched to your trauma response type.
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Evidence-Based Therapy Approaches
Different therapy modalities work better for different trauma response patterns.
EMDR
Best for: Flashbacks, intrusive memories, PTSD
Somatic Experiencing
Best for: Freeze/fawn responses, physical symptoms
IFS (Internal Family Systems)
Best for: People-pleasing, inner critic, fawn response
CBT
Best for: Anxiety, perfectionism, flight response
DBT
Best for: Emotional dysregulation, fight response, mood swings
Essential Books for Trauma Recovery
The Body Keeps the Score
by Bessel van der Kolk · Best for: Everyone
Complex PTSD: From Surviving to Thriving
by Pete Walker · Best for: Complex trauma
Set Boundaries, Find Peace
by Nedra Glennon Tawwab · Best for: Fawn types
Waking the Tiger
by Peter Levine · Best for: Freeze types
Quick Grounding Techniques
Use these when a trauma response activates. They help your nervous system return to safety.
5-4-3-2-1 Technique
Flight & FreezeUse all 5 senses to anchor in the present moment
Cold Water/Ice
Fight & FlightActivate the dive reflex to rapidly calm your nervous system
Physiological Sigh
All typesDouble inhale through nose, long exhale through mouth
Bilateral Tapping
All typesCross arms, tap shoulders alternately
Feet on the Floor
Freeze & FawnPress feet firmly down, feel the ground
Resources by Response Type
Free Trauma Response Workbook
Self-assessment exercises, journaling prompts for each type, grounding techniques, and a healing action plan — all in one free PDF.
Get the Free Workbook →Healing Articles
Free Trauma Healing Guide
A practical PDF with grounding techniques, journaling prompts, and next steps for each trauma response type. Delivered to your inbox.