Therapy for trauma

Occupational trauma (First Responders/Healthcare)

PSPNET (Public Safety Personnel)
A federally funded program offering free, internet-delivered CBT specifically for current and former first responders (police, fire, paramedics) and healthcare workers. It is designed for "occupational injury" and protects privacy outside of the workplace HR system.

Women’s mental health (Free Access)

GreenShield Cares
A charitable initiative that provides free hours of therapy and free access to digital CBT for women in Canada. It addresses the "cost barrier" that prevents many women from seeking help for trauma. No insurance is required to access the sponsored spots.

Trauma-informed community hubs

Trauma Informed Care Collective (Alberta/National)
While primarily a resource hub, they connect individuals to organizations that have pledged to be "Trauma-Informed" (meaning they won't retraumatize you). Their directory helps find safe community services.

Grounding techniques for flashbacks

• 5-4-3-2-1 technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This brings attention to the present moment.
• Physical grounding: Hold ice cubes, splash cold water on your face, press your feet firmly into the floor, or grip something textured.
• Orientation: Remind yourself of where and when you are: "I'm in my living room. It's November 2025. I'm safe now."
• Safe place imagery: Visualize a real or imaginary place where you feel completely safe. Engage all senses—what do you see, hear, smell?

Regulating your nervous system

• Diaphragmatic breathing: Breathe slowly and deeply into your belly. Inhale for 4, hold for 4, exhale for 6. This activates the calming parasympathetic system.
• Progressive muscle relaxation: Tense and release muscle groups systematically, helping release physical tension trauma creates.
• Bilateral stimulation: Alternately tap your knees, shoulders, or use butterfly hugs (crossing arms and alternately tapping shoulders). This mimics EMDR's calming effect.
• Vagal toning: Hum, sing, gargle, or practice slow exhalations to stimulate the vagus nerve, which regulates stress response.

Managing trauma triggers

• Identify triggers: Track what situations, sensations, dates, or stimuli activate your trauma response. Awareness creates choice in how you respond.
• Plan ahead: If you know something might be triggering, prepare coping strategies beforehand and identify support you can access.
• Gradual exposure: Don't avoid everything forever. With support, gradually approach avoided situations in small, manageable steps.
• Self-compassion during triggers: Being triggered doesn't mean you're weak or failing. It's your nervous system's learned response. Treat yourself kindly.

Building safety and stability

• Establish routines: Predictable routines help your nervous system feel safe. Regular sleep, meals, and activities create structure.
• Create safe spaces: Make your home feel secure. Lock doors if it helps, have comforting objects nearby, ensure adequate lighting.
• Limit trauma exposure: Reduce consumption of violent news, movies, or content that retrigers trauma. Protect your nervous system while healing.
• Connect with support: Isolation worsens trauma. Even small connections—texting a friend, attending a group—help counter trauma's separating effect.

Body-based healing practices

• Gentle movement: Yoga, walking, dancing, or stretching help release trauma stored in the body. Move in ways that feel safe and comfortable.
• Body awareness: Practice noticing body sensations without judgment. Where do you feel tension, numbness, or discomfort? Just observe.
• Resourcing: Identify activities that help you feel calm, strong, or grounded. Maybe it's being in nature, listening to music, or being with animals.
• Release stuck energy: When safe, allow your body to complete protective responses trauma interrupted—shaking, crying, or movement.