The Trauma Recovery Workbook

Somatic Therapy for Easing Stress and Anxiety, Restoring a Sense of Safety, and Empowering Your Journey to Deep and Lasting Recovery from Trauma, PTSD, and Dissociation

The Trauma Recovery Workbook

Somatic Therapy for Easing Stress and Anxiety, Restoring a Sense of Safety, and Empowering Your Journey to Deep and Lasting Recovery from Trauma, PTSD, and Dissociation

Unlock mind–body healing gently, clearly, and at your own pace.

If trauma, PTSD, dissociation, or chronic stress keep your system in a state of high alert, this step-by-step workbook provides a practical path back to calm, safety, and self-trust. Grounded in somatic therapy and informed by polyvagal theory and neuroplasticity, it helps you understand what your body is experiencing and guides you on exactly what to do next.

What You’ll Gain

• Nervous system regulation through breathwork, grounding, and posture resets you can do in 10–20 minutes.
• Body awareness & interoception so you can recognize early signs of overwhelm and respond with care.
• Tools for triggers, dissociation, and shame using trauma-sensitive practices that build stability, not strain.
• Safe release of stored tension with gentle movement, therapeutic tremoring, and muscle relaxation.
• Measurable progress using simple tracking pages and HRV biofeedback basics (no special device required to start).

Inside the Workbook (Highlights from the Table of Contents)

1) Understanding the Mind–Body Connection

2) Building Somatic Body Awareness

3) Emotional Regulation through Somatic Therapy

4) Addressing Trauma Memories Safely

5) Releasing Chronic Tension

6) Understanding Shame as a Somatic Experience

7) Managing Arousal and Dissociation

8) Healing Trauma through Movement

9) Growing in Self-Compassion and Creativity

10) Understanding Resilience in the Context of Trauma

11) Tracking Progress with Biofeedback

12) Putting It All Together

How to Use This Book

1. Start with a quick self-check to notice where your body is today.
2. Choose one practice (breath, grounding, or gentle movement) for 10–20 minutes.
3. Log what you feel and what helps—no perfection required.
4. Layer skills week by week to build a steady, personalized routine.

This workbook supports therapy and can be used between sessions or independently.

Begin today with small, compassionate steps—and feel calm, connection, and resilience grow from the inside out.