GROUNDED

What if healing from trauma didn’t have to begin with forcing yourself to relive the past?
GROUNDED: A Somatic Therapy Workbook for Trauma is a practical, compassionate guide to reconnecting with your body, understanding your nervous system, and building everyday skills for greater steadiness, awareness, and choice.
Trauma can affect more than thoughts and memories. It can show up as muscle tension, hypervigilance, emotional triggers, shallow breathing, shutdown, numbness, difficulty resting, or the feeling that your body is still preparing for danger—even when your mind knows you are safe.
GROUNDED offers a gentler approach.
Through simple somatic exercises, grounding techniques, nervous system regulation practices, breathwork, body awareness, tension-release exercises, boundary work, self-soothing, and co-regulation, this workbook helps you notice what your body is communicating without judgment or pressure.
Inside, you’ll discover how to:
• Understand fight, flight, freeze, shutdown, and nervous system activation
• Identify your personal triggers and early warning signs
• Use the 5-4-3-2-1 grounding technique and other sensory grounding exercises
• Work with breath safely through physiological sighs, extended exhales, humming, and gentle breathing practices
• Release everyday muscular bracing and stored tension
• Practice boundaries through body awareness, movement, and believable “no” statements
• Use self-soothing, supportive touch, warmth, rhythm, and safe connection
• Create a personalized daily somatic routine
• Track progress with an easy-to-follow 8-week trauma recovery workbook plan
• Recognize when professional trauma-informed support may be helpful
Every exercise includes clear instructions, safety guidance, beginner options, reflection prompts, and space to record what actually works for your nervous system. The goal is not permanent calm or perfect healing. It is learning to notice sooner, respond with greater choice, and return to yourself with less pressure.
Whether you are exploring somatic therapy, trauma healing, PTSD recovery, nervous system regulation, grounding exercises for anxiety, emotional regulation, or body-based healing practices, GROUNDED gives you practical tools you can return to one small step at a time.
You do not have to force your way forward. You can feel your way home.