Five Trauma Counselling Techniques That Actually Help

Welcome to Trauma Demystified, a podcast brought to you by Bright Horizon Therapies. I am Natalie Jovanic, your host on this journey.

Before we dive into today’s episode, I want to express my gratitude. Trauma Demystified has grown incredibly this year, and I’m deeply thankful to everyone who tunes in, shares the episodes, and supports this journey. Whether you’re listening from Japan, Spain, Ireland, the U.S., Norway, Latvia, Hong Kong, Canada, Australia, the UK, or anywhere else on this beautiful planet, your presence means a lot to me. I’m honoured to share this space with you, and together, we’re continuing this powerful journey of healing, exploration, and growth.

Today’s episode is about “5 Effective Trauma Counselling Techniques that actually help’—a practical and insightful look at tools to support your healing journey. Before we dive in, I want to acknowledge that in the last episode, I mentioned we would explore healing from complex trauma today. However, I’ve decided to first focus on these foundational techniques I use regularly with my clients. I hope these tools bring clarity, comfort, and empowerment to your recovery process.

Let’s start by understanding the foundation of healing: the brain’s capacity to change. While trauma can profoundly affect our brains, the concepts of neuroplasticity and neurogenesis offer hope and possibilities for transformation. Neuroplasticity refers to the brain’s ability to strengthen existing synapses, form new ones, and create new pathways. Meanwhile, neurogenesis is the process by which new neurons are formed. These processes mean that, as adults, we can reshape our brains, fostering growth and healing.

But how does this happen in practice? While understanding these concepts is essential, healing is deeply experiential. Each time we do something different, we can create new pathways. Imagination, for example, is a powerful neuroplastic agent widely used in trauma recovery. For those who struggle with visualization—myself included—you can adapt the practice by writing stories, using memories, photographs, or even symbols. I may not see vivid images when I visualize, but I feel the experience deeply, which is equally effective.

Another key element in healing is developing an internal locus of control—cultivating a sense of agency in your life—and building interoceptive awareness, which involves connecting with the physical sensations of your body. Both of these are vital in creating a strong foundation for recovery.

So, in this episode, we’ll explore five practical strategies for trauma healing that I use with my clients, whether we work with parts work therapy, EMDR therapy or somatic approaches. Overall, they work with any trauma treatment modality. Here are the trauma counselling techniques we’ll explore today:

1. Creating an inner safe space to nurture a sense of inner safety
2. It is a practice to break free from negative ‘what if’ scenarios that can spiral into anxiety.
3. A method to contain painful memories, allowing you to process them without feeling overwhelmed. It can also help you to return to your window of tolerance.
4. It is a practice to manage activated parts of yourself, so it supports self-regulation and managing our emotions.
5. Finally, it’s about finding practices to connect with safety and connection, which are essential for resilience and applying polyvagal theory.

All trauma counselling techniques are designed to nurture neuroplasticity and help you take practical steps toward healing. So, please grab a cup of tea, get comfortable, and let’s begin this transformative journey together!

Before we begin, I want to share an important note: since I will guide you through some of these practices, please make sure that you are in a safe space and not driving or doing an activity that requires your full attention. As always, I encourage you to take the practices that resonate with you and leave the ones that don’t. Please also remember that these trauma recovery techniques are shared in a general context and don’t replace professional support. If you need individualized help, I encourage you to contact a mental health professional.

Trauma recovery practice: Developing a safe inner space

Many people who have experienced trauma feel unsafe in the world. While safety has different components, this practice can help you develop a sense of inner safety, which can serve as a resource to reduce stress or anxiety.

In this practice, you’ll create a safe inner space. You can imagine it or simply think about it, whichever feels most comfortable. You can also do it with your eyes closed or open. If you’re concerned about dissociation or going into bad memories, please keep your eyes open and focus on a point in front of you.

Remember, you can stop the visualization anytime if you feel discomfort or modify it to suit your needs. For example, if visualizing doesn’t work for you, you can describe your safe space in words and tell it to yourself like a story.

Okay, so for this practice, please take a couple of breaths and notice how the breath enters your body. Notice how your feet touch the ground or any part of your body that touches something. Now move your attention inward and notice your body sensations, emotions and thoughts – Acknowledge them without judging them.

Now, I invite you to get to know your safe inner space. This space can be on the Earth but does not have to be there. It can also be outside of the earth…

Allow any thoughts, images or ideas to appear from a space where you feel completely safe and secure…

Now, define the boundaries of this space according to your preferences. They are made of unique materials, so only you can decide which creatures or animals to invite. It is your space; you choose who you want to allow inside.

I ask you not to invite any people but maybe a loving, invisible companion, a helper, or any being who can give you love and support.

Now, please take a moment to settle into this space and notice how it feels to you. Please pay attention to how you experience it with all your senses and whether it feels good.

Notice what your eyes see. Does it feel pleasant to them? If something doesn’t feel right, take a moment to adjust it so your eyes feel at ease.

Tune into what you hear. Does the sound soothe your ears? If not, change it so that everything you hear comforts them.

Check the temperature—does it feel comfortable to your body? If not, you can adjust it now to find the temperature that feels just right for you.

Notice your body’s posture and movement. Can you move freely and maintain a posture that feels good? If not, adjust your position or environment so your body feels supported and harmonious.

Finally, focus on the smells around you. Do they feel pleasant and comfortable? If not, imagine transforming them into scents that ease and comfort your senses.

Once again, settle into the space and pay attention to how it feels as you experience it. When you can sense that you feel entirely comfortable, you can choose a hand gesture. This gesture will help you quickly return to that safe space in your imagination in the future. If you want to do this now, you can perform this gesture. Now, take one more breath to allow yourself to feel this space and know that you can go back to this space whenever you want.

To end this exercise, please notice the boundaries of your body, how your feet touch the ground, and how the earth sustains you. Afterward, please come back into the room with your attention.

Debriefing trauma counselling techniques

After completing the exercise, I invite you to take a moment to reflect. How do you feel now? Notice any changes in the sensations within your body—are you more grounded or at ease? What shifts do you notice on an emotional level? Are there any changes in your thought patterns?

If you notice even minor positive changes, consider whether you’d be open to practicing this exercise more regularly. Like any change process, the benefits of this practice deepen with consistent use. One of my instructors, Staci Haines, once said in training that we need to embody practices 300 times to use them under average-stress circumstances and about 3000 times to apply them under high-stress situations. While every small change matters – whether 1% better or 10% better, persistence is key for recovery.

When I first learned about this exercise, I made it a daily habit for the first few months. Nowadays, I call on it in specific moments—for example, when I feel anxious about starting a presentation or using public transportation. In those situations, I keep my eyes open and use the hand gesture to reconnect with my safe inner space. It gives my mind a break and helps my nervous system reset.

I encourage you to explore how this practice might fit into your life and bring moments of calm and safety to your day.

Trauma recovery practice: Containing painful memories

People who have experienced trauma often feel haunted by painful memories of their past experiences. These memories can be overwhelming and difficult to face all at once. That’s why learning the practice of containing memories can be helpful.

Containing memories doesn’t mean suppressing or avoiding your emotions. Instead, it’s a way of making these memories more “digestible” so that you can process them when the time is right.

How to contain painful memories

Imagination can be a powerful tool for this exercise. To begin, think of a memory with some emotional charge but isn’t your most distressing. When you have the memory in mind, ask yourself these questions:

• What imaginary container could hold this memory until you’re ready to revisit it?
• How will you close the container to ensure it stays safe?
• Where do you want to keep the container?
• Then, visualize putting the memory into the container, closing it and putting it away.

There’s no right or wrong answer—your container is personal and unique to you. Some people imagine Tupperware or submarines, while others choose garbage cans or precious jewelry boxes. You might decide to keep the container in your home, bury it in the ground, toss it into the sea, or even send it to the moon. Trust your intuition and let your imagination guide you.

What if the memory comes out of the container?

It’s perfectly normal for memories to come out of the container from time to time. When this happens, imagine placing the memory back into the container. Over time, this practice can feel easier and more natural.

An alternative approach

If visualization doesn’t resonate with you, consider using a physical container instead. Write down the memories you want to contain on separate pieces of paper and place them in the container. This tangible approach can be just as effective in fostering a sense of safety and control. It can be beneficial if you feel overwhelmed by numerous memories—for instance, those stemming from experiences of childhood abuse or abusive relationships.

Containing memories creates emotional boundaries, giving you space to focus on your daily life while ensuring your memories are safely stored until you’re ready to process them. Like any skill, this trauma counselling technique becomes more effective with regular practice.

Trauma recovery practice: Working with activated parts

As discussed in the episode about parts work therapy, creating a relationship with our internal parts is essential for trauma recovery, especially for those of us who have experienced complex trauma, relational trauma or childhood abuse. Activated parts are typically the parts of us that experience heightened emotions, such as anxiety, fear, or anger.

Here’s how I use this trauma counselling technique when I feel heightened anxiety:

• First, I check in with my body and notice where the anxiety is located. For me, it’s often in my chest area.
• I gently place my hand on my chest and allow myself to feel the warmth of my hand.
• I silently acknowledge the anxious part: “I’m noticing you feel very anxious right now. I’m here for you.”
• The next step is to sigh. As I sigh, I visualize the anxious energy levelling in my body. I continue sighing until my nervous system begins to calm down. When I use this practice with my clients, I usually sigh with them.

How you can use it

When you notice heightened emotions, take a moment to check in with your body. Scan from head to toe and notice where you’re feeling the emotion. It could be in your chest, stomach, throat, or elsewhere.

• Place your hand on the area where you feel the emotion and notice the sensation of your hand there.
• Silently acknowledge the part that is experiencing the emotion. For example: “I notice you feel anxious (or angry, sad, etc.). I’m here with you.”
• If you feel safe to do so, you can begin to sigh. Sighing activates the body’s natural calming response. As a result, it helps you reset your nervous system and return to your window of tolerance.

A few notes:

• Sighing may feel a bit unfamiliar at first, but it’s a natural way the body releases tension and restores calm. If sighing doesn’t feel right for you, focus on your breath instead.
• As with any skill, this practice requires patience and consistency. The more you practice, the more you’ll notice how your body begins to respond.

I encourage you to try this the next time you experience a heightened emotion. Over time, you’ll likely find it easier to calm your body and parts, which will bring more relief and balance to your emotional landscape.

Trauma recovery practice: Finding anti-dotes to the horror images

Experiencing trauma can often lead our minds to wander to dark, painful places — thoughts, images, and memories that can feel overwhelming. These mental patterns can shape the neural pathways in our brains, creating a sense of helplessness and powerlessness. It can feel as if we have no control over where our thoughts take us. However, by consciously choosing where to direct our focus, we can begin to shift these patterns.

The key is not to suppress what is happening in your brain but to offer yourself an inner choice—a way to counterbalance those painful, dark images. We can create an “antidote” to these distressing images by recalling moments when we felt safe, calm, or joyful. These moments might be small, but they can offer a powerful way to interrupt the cycle of pain and create new pathways in your brain.

For example, I remember the happiness I felt as a child during family hikes or camping trips. I also have a beautiful memory from a trip to Cambodia, where I visited a serene temple. These memories can bring comfort, even in the midst of anxiety or distress. How would you use this trauma counselling technique?

Creating your database of positive memories

The goal is to build a mental “database” of these positive moments — memories that evoke feelings of safety, calmness, and joy. This can help you to focus on them when you choose to. You can practice connecting with them regularly throughout the day or precisely when your mind is overwhelmed by distressing images. By focusing on these positive memories, you give yourself a choice and allow yourself to interrupt the focus on the painful memories. This can be for a couple of seconds or longer.

It’s important to remember that each time you redirect your focus to these positive memories, you are creating new neural pathways in your brain. Over time, this process can rewire the way your brain responds to stress and trauma. If you find it difficult to recall these positive memories, you can start by asking yourself:

• If I could think of something positive for even a moment, what would it be?

You can also tap into the innocence and joy that children naturally experience. Think about simple pleasures — like how the sun creates flowing lines on the wall or the joy of jumping in puddles. For some people, animals work well – for example, when you saw two squirrels playfully chase each other around a tree. These small, seemingly insignificant moments can be powerful anchors for your brain when it feels overwhelmed.

Rebalancing the brain’s pathways

The science behind this practice is rooted in neuroplasticity, the brain’s ability to form new pathways. Each time we revisit these positive memories, we strengthen different neural connections, counteracting the negative reinforcement of painful memories. Much like filling a bowl with happiness to balance a bowl with unhappiness, this practice creates more space for joy and calm in our minds, making reclaiming joy a vital part of trauma recovery.

It’s important to understand that this trauma counselling technique isn’t about ignoring reality or pretending life is always positive. Life naturally encompasses both positive and negative experiences. However, for those who have experienced trauma, the bowl of painful memories often feels overwhelming. This practice offers a way to create balance — a path to cultivating new pathways that lead to healing and peace.

As you continue this practice, recalling joyful moments will become more natural. Even if your experiences of happiness feel limited compared to others, you’ll find that focusing on the positive aspects of life is a worthwhile endeavour. Additionally, trauma recovery often becomes more manageable when you begin filling the bowl of happiness before diving into deeper trauma work. If this practice doesn’t feel accessible right now, I invite you to start by writing down five things you feel grateful for each day.

Putting trauma counselling techniques into practice

To make this process even easier, I suggest writing down the practices and memories that work for you. Please keep them where you can easily access them, like on your phone, a notebook, or even a post-it on your fridge. It can be easy to forget about these practices in moments of heightened emotional response, but having them accessible will remind you to return to them when you need them most.

By consistently practicing these healing practices, you are slowly but surely creating a more balanced, resilient brain – one that can hold both pain and joy, distress and peace. With patience and persistence, you can break free from the cycle of horror images and create a new pathway for healing.

Trauma recovery practice: Activities that connect you with safety and connection

As discussed in the episode about Polyvagal Theory it’s essential to find practices that help us return to a state of safety and connection when we are in a state of fight-or-flight or immobilization. These activities can be powerful tools for reconnecting with our sense of safety and connection.

One activity that consistently helps me return to safety and connection is dancing. I’ve learned that my nervous system tends to respond to stress with dorsal vagus activation (a state of immobilization or freeze). Integrating dance into my routine allows me to re-engage my body and return to a state of safety and connection. While it also helps me to feel joy, it helps me to quickly get out of a freeze response and return to a state where I can restore and grow.

Other activities that help me connect with safety include visiting the zoo or spending time in a coffee shop. These might sound simple, but I reconnect with a state of safety and connection in these environments, and they work great in regulating my nervous system.

But your activities may differ, as we all have unique ways of reconnecting with a state of safety and connection. The key is to explore and identify practices that work for you. The more we can connect with a state of safety and connection, the more we can actively participate in our recovery. You may want to integrate more of these practices into your life. For some, being in nature offers a deep sense of grounding and security, whether walking through a park, hiking in the woods, or sitting by a lake. For others, yoga, gardening, or simply sitting in a cozy space may connect them with a state of safety and connection.

It’s important to note that these activities don’t just serve as distractions—they are intentional tools that help regulate the nervous system and return us to a state of connection. Whether with yourself, others, or the environment around you, these activities offer vital moments of self-care and emotional healing.

Consideration about creating your trauma counselling techniques

When exploring this trauma counselling technique, I encourage you to take some time to explore and reflect on the activities that make you feel safe and connected. You can list these activities, and when you notice signs of dysregulation or overwhelm, refer to them. Remember that some practices may resonate more with you at different times or in varying emotional states. Allow yourself to experiment with different options until you find what works best for you.

By intentionally engaging in activities that foster safety and connection, you are soothing your nervous system and building a toolkit for emotional resilience — a valuable resource in your journey toward healing and well-being.

This was the final trauma recovery intervention for today. Thank you so much for joining me in this episode. I hope these efficient trauma counselling techniques provide you with valuable tools to support your healing journey. Remember, trauma recovery is not a linear path, and it’s okay to take it one step at a time. The techniques we’ve discussed today—from creating inner safety to connecting with activities that connect you with safety and connection—are all about giving yourself more control over your healing process and reconnecting with your body, emotions, and sense of self.

As you continue exploring these practices, know that you can adjust them to suit your needs. Healing is deeply personal, and the more you find what works for you, the more empowered you will feel.

If any of these trauma counselling techniques resonate with you, I encourage you to try them out and see how they work. If you’d like to explore these trauma counselling techniques further or need further support, please don’t hesitate to contact me at nat@brighthorizontherapies.com.

Remember, it’s okay to take it slow, and you are not alone on this journey. I’m here with you every step of the way. Until next time, care for yourself and keep showing up for your healing. You deserve it.

Thank you for listening!

Sources

This article is informed by my professional training, lived experience in trauma recovery, ongoing study, professional practice, and the works of trusted authors and organizations in trauma recovery, mental health, and social justice. The references below include the books, trainings, and evidence-based resources that shaped the ideas discussed here:

Fisher, J. (2023). Janina Fisher’s Trauma treatment certification training (CCTP): The latest proven techniques to resolve deeply held trauma [Online course]. PESI

Enns, V. (2020). Trauma – Strategies for resolving the impact of post-traumatic stress. [Online course]. Crisis and Trauma Resource Institute.

Greenwald, R. (2020). EMDR basic training, approved by the EMDR International Association (EMDRIA). [Online course]. Trauma Institute & Child Trauma Institute

Franke, U. (2009). Wenn ich die Augen schließe, kann ich dich sehen: Familienstellen in der Einzeltherapie und -beratung – Ein Handbuch für die Praxis [When I close my eyes, I can see you: Family constellations in individual therapy and counseling – A handbook for practice]. Carl-Auer