🧠 Trauma-Informed Skills (Non-Therapy Focus) *coming soon
- 1. 1.1 What Trauma Can Do to Daily Routines 00:00:00
- 2. 1.2 How Trauma Affects Sleep and Rest 00:00:00
- 3. 1.3 The Link Between Trauma and Concentration 00:00:00
- 4. 1.4 Trauma and Decision-Making Challenges 00:00:00
- 5. 1.5 Daily Habits That Can Be Harder After Trauma 00:00:00
- 6. 1.6 Recognizing How Trauma Shapes Reactions 00:00:00
- 7. 1.7 Understanding Avoidance Behaviors 00:00:00
- 8. 1.8 Noticing Emotional Numbness in Daily Life 00:00:00
- 9. 1.9 The Role of Hypervigilance in Everyday Situations 00:00:00
- 10. 1.10 Why Some Days Feel Harder Than Others 00:00:00
- 11. 1.11 Understanding How Trauma Affects Trust 00:00:00
- 12. 1.12 Daily Struggles with Motivation and Energy 00:00:00
- 13. 1.13 Identifying Barriers Caused by Trauma 00:00:00
- 14. 1.14 How Trauma Impacts Relationships at Home 00:00:00
- 15. 1.15 Seeing the Bigger Picture of Trauma’s Impact 00:00:00
- 1. 2.1 Why Predictability Matters After Trauma 00:00:00
- 2. 2.2 Creating Morning Routines for Calm 00:00:00
- 3. 2.3 Using Bedtime Routines to Feel Secure 00:00:00
- 4. 2.4 Setting Small Daily Goals for Structure 00:00:00
- 5. 2.5 Making Meals Part of a Safe Routine 00:00:00
- 6. 2.6 Building Safety Into Work or School Time 00:00:00
- 7. 2.7 Planning Rest Breaks Into the Day 00:00:00
- 8. 2.8 Creating Predictable Family Rituals 00:00:00
- 9. 2.9 Using Checklists to Reduce Anxiety 00:00:00
- 10. 2.10 Finding Comfort in Repeated Practices 00:00:00
- 11. 2.11 Daily Planning as a Safety Strategy 00:00:00
- 12. 2.12 Using Time Blocks for Stability 00:00:00
- 13. 2.13 How to Adjust Routines When Life Changes 00:00:00
- 14. 2.14 Balancing Flexibility and Predictability 00:00:00
- 15. 2.15 Building Confidence Through Daily Structure 00:00:00
- 1. 3.1 What Grounding Means in Daily Life 00:00:00
- 2. 3.2 Using Breathing to Re-Center Quickly 00:00:00
- 3. 3.3 5 Senses Check-In for Grounding 00:00:00
- 4. 3.4 Muscle Relaxation Techniques 00:00:00
- 5. 3.5 Using Movement as a Grounding Tool 00:00:00
- 6. 3.6 Grounding Through Touch and Texture 00:00:00
- 7. 3.7 Anchoring With Safe Words or Phrases 00:00:00
- 8. 3.8 Grounding in Nature and Outdoors 00:00:00
- 9. 3.9 Quick Grounding for Stressful Moments 00:00:00
- 10. 3.10 How Music Helps With Grounding 00:00:00
- 11. 3.11 Using Visualization for Calmness 00:00:00
- 12. 3.12 Creating a “Grounding Toolkit” 00:00:00
- 13. 3.13 Practicing Grounding Every Day 00:00:00
- 14. 3.14 Teaching Grounding to Family Members 00:00:00
- 15. 3.15 Recognizing When Grounding Is Needed 00:00:00
- 1. 4.1 What Triggers Look Like in Daily Life 00:00:00
- 2. 4.2 How the Body Reacts to Triggers 00:00:00
- 3. 4.3 Early Warning Signs of Being Triggered 00:00:00
- 4. 4.4 Keeping a “Trigger Journal” for Awareness 00:00:00
- 5. 4.5 Identifying People or Places That Trigger Stress 00:00:00
- 6. 4.6 Understanding Emotional Flashbacks 00:00:00
- 7. 4.7 Responding to Triggers Without Escalation 00:00:00
- 8. 4.8 Healthy Distractions to Re-Focus 00:00:00
- 9. 4.9 Creating Safe Words or Signals 00:00:00
- 10. 4.10 Using Support Systems During Triggers 00:00:00
- 11. 4.11 Practicing Self-Compassion When Triggered 00:00:00
- 12. 4.12 Turning Triggers Into Learning Opportunities 00:00:00
- 13. 4.13 Building Confidence in Managing Triggers 00:00:00
- 14. 4.14 Separating Past From Present Experiences 00:00:00
- 15. 4.15 Celebrating Progress in Trigger Management 00:00:00
- 1. 5.1 Why Naming Feelings Matters 00:00:00
- 2. 5.2 Common Emotions After Trauma 00:00:00
- 3. 5.3 Recognizing Body Signals of Emotions 00:00:00
- 4. 5.4 Expanding Your Emotional Vocabulary 00:00:00
- 5. 5.5 Using Journals to Track Feelings 00:00:00
- 6. 5.6 Sharing Feelings With Trusted People 00:00:00
- 7. 5.7 Learning the Difference Between Anger and Hurt 00:00:00
- 8. 5.8 How to Express Sadness Safely 00:00:00
- 9. 5.9 Identifying Joy Without Guilt 00:00:00
- 10. 5.10 Recognizing Emotional Overlap 00:00:00
- 11. 5.11 Practicing Daily Check-Ins With Emotions 00:00:00
- 12. 5.12 Using Art to Express Feelings 00:00:00
- 13. 5.13 Emotional Awareness in Relationships 00:00:00
- 14. 5.14 Naming Feelings to Reduce Confusion 00:00:00
- 15. 5.15 Building Comfort in Sharing Emotions 00:00:00
- 1. 6.1 What Boundaries Mean in Daily Life 00:00:00
- 2. 6.2 Setting Boundaries Around Time and Energy 00:00:00
- 3. 6.3 Saying “No” Without Guilt 00:00:00
- 4. 6.4 Recognizing Unsafe Situations Quickly 00:00:00
- 5. 6.5 Setting Physical Space Boundaries 00:00:00
- 6. 6.6 Building Digital Boundaries Online 00:00:00
- 7. 6.7 Teaching Others to Respect Boundaries 00:00:00
- 8. 6.8 How to Handle Boundary Pushback 00:00:00
- 9. 6.9 Practicing Assertive Communication 00:00:00
- 10. 6.10 Boundaries in Friendships and Family 00:00:00
- 11. 6.11 Creating Safety Plans for High-Stress Situations 00:00:00
- 12. 6.12 Boundaries at Work or School 00:00:00
- 13. 6.13 The Link Between Boundaries and Self-Worth 00:00:00
- 14. 6.14 Revisiting and Adjusting Boundaries Over Time 00:00:00
- 15. 6.15 Celebrating Boundary Successes 00:00:00
- 1. 7.1 Staying Calm Before Speaking Up 00:00:00
- 2. 7.2 Choosing the Right Time to Talk 00:00:00
- 3. 7.3 Practicing Active Listening Skills 00:00:00
- 4. 7.4 Using “I Feel” Statements Effectively 00:00:00
- 5. 7.5 Avoiding Blame in Conversations 00:00:00
- 6. 7.6 Staying on Topic Without Escalation 00:00:00
- 7. 7.7 Recognizing When to Pause a Talk 00:00:00
- 8. 7.8 How to Revisit a Conversation Later 00:00:00
- 9. 7.9 Dealing With Disagreement Respectfully 00:00:00
- 10. 7.10 Using Written Notes if Talking Is Hard 00:00:00
- 11. 7.11 Practicing Role-Play Conversations 00:00:00
- 12. 7.12 How to Handle Raised Voices or Anger 00:00:00
- 13. 7.13 Using Support Persons in Conversations 00:00:00
- 14. 7.14 Following Up After Difficult Talks 00:00:00
- 15. 7.15 Building Confidence in Communication 00:00:00
- 1. 8.1 Recognizing Stress Before It Peaks 00:00:00
- 2. 8.2 Creating a Daily Stress Log 00:00:00
- 3. 8.3 Quick Stress-Relief Techniques 00:00:00
- 4. 8.4 Using Breaks as a Coping Tool 00:00:00
- 5. 8.5 Balancing Stress With Relaxation Practices 00:00:00
- 6. 8.6 Avoiding Shutdown Through Small Steps 00:00:00
- 7. 8.7 Identifying Escalation Patterns 00:00:00
- 8. 8.8 Calming Activities for Stressful Days 00:00:00
- 9. 8.9 Building a Stress “Go-To” List 00:00:00
- 10. 8.10 Using Social Support to Manage Stress 00:00:00
- 11. 8.11 Redirecting Energy Into Healthy Activities 00:00:00
- 12. 8.12 Practicing Gratitude Under Stress 00:00:00
- 13. 8.13 Recognizing and Releasing Tension 00:00:00
- 14. 8.14 Preventing Stress From Becoming Overwhelm 00:00:00
- 15. 8.15 Celebrating Success in Stress Management 00:00:00
- 1. 9.1 What Resilience Means After Trauma 00:00:00
- 2. 9.2 Recognizing Small Achievements Daily 00:00:00
- 3. 9.3 Building Strength From Setbacks 00:00:00
- 4. 9.4 Practicing Hope in Daily Routines 00:00:00
- 5. 9.5 Celebrating Progress, Not Perfection 00:00:00
- 6. 9.6 Identifying Inner Strengths 00:00:00
- 7. 9.7 Building on Past Successes 00:00:00
- 8. 9.8 Sharing Wins With Others 00:00:00
- 9. 9.9 Keeping a Resilience Journal 00:00:00
- 10. 9.10 Using Encouragement to Stay Motivated 00:00:00
- 11. 9.11 Recognizing Growth Over Time 00:00:00
- 12. 9.12 Learning From Difficult Moments 00:00:00
- 13. 9.13 Turning Challenges Into Opportunities 00:00:00
- 14. 9.14 Resilience Through Positive Self-Talk 00:00:00
- 15. 9.15 Building a Long-Term Resilience Mindset 00:00:00
- 1. 10.1 What Growth Means After Trauma 00:00:00
- 2. 10.2 Setting Long-Term Personal Goals 00:00:00
- 3. 10.3 Creating a Vision for Daily Life 00:00:00
- 4. 10.4 Identifying Strengths to Build On 00:00:00
- 5. 10.5 Breaking Goals Into Smaller Steps 00:00:00
- 6. 10.6 Creating Accountability Systems 00:00:00
- 7. 10.7 Tracking Progress Over Time 00:00:00
- 8. 10.8 Building Healthy Habits Into Growth Plans 00:00:00
- 9. 10.9 Identifying Supportive People for Growth 00:00:00
- 10. 10.10 Learning New Skills for Independence 00:00:00
- 11. 10.11 Growth Through Giving Back 00:00:00
- 12. 10.12 How to Stay Flexible With Goals 00:00:00
- 13. 10.13 Celebrating Milestones Along the Way 00:00:00
- 14. 10.14 Reviewing Growth Every Few Months 00:00:00
- 15. 10.15 Moving Forward With Confidence 00:00:00
Course overview
Lesson Overview
3.4 – Muscle Relaxation Techniques: Tension in the muscles often mirrors tension in the mind. Muscle relaxation teaches the body to release that stress in small, controlled steps. One technique involves tightening a muscle group for five seconds, then slowly releasing it. This helps identify where tension hides and how to let it go. Relaxing the jaw, shoulders, and hands can instantly reduce emotional strain. The process improves body awareness and lowers anxiety. Over time, the body learns to respond to stress with calm instead of contraction. Muscle relaxation is both physical and mental training. It brings harmony back between body and mind.
About this course
Practical, non-clinical skills to support individuals with trauma histories while promoting safety, trust, and resilience.
This course includes:
- Trauma-informed communication and de-escalation practice activities
- Checklists and guidelines for creating safe, supportive environments
- Real-world scenarios to apply trauma-informed approaches effectively