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Welcome to the Trauma Recovery Wisdom Vault

I am so glad you're here!

  • This is a safe place where you will soak up support from me and other group members.
  • You will learn valuable information about your nervous system
  • You will learn about the processes to unwind from trauma responses
  • After each video you will see questions to consider. Keep a journal for the next two weeks or feel free to answer them in the membership space.
  • You can practice these skills and ask questions in the membership space and get real-time answers.  
 

What are Core Values? 

ACT Fundamentals Explained

 

Questions to consider:

  1. Which of the six core processes resonate with you the most? 

  2. Do any of the processes feel like practices that you already use?
  3. Which process do you want to try and experiment with during the next two weeks?

Polyvagal Theory: The Body's Trauma Response and Healing Path

 

Questions to consider: 

  1. When you feel threatened or overwhelmed, which bodily sensations or states help you identify whether you’re in fight/flight, freeze, or safety? 

  2. How has trauma influenced the way your nervous system scans for danger or safety in everyday situations—through neuroception? 

  3. What healing practices might help you shift from defense states (fight, flight, freeze) toward greater feelings of safety, connection, and engagement?

Acceptance & Commitment Therapy in Trauma Recovery

 

Acceptance in Practice: Facing Pain without Losing Self

 

Questions to consider: 

  1. What does “acceptance” mean for you in the context of pain and trauma, and how is it different from resignation or passivity? 

  2. Can you recall a time you faced discomfort with openness or willingness—what helped, and what was challenging?

  3. How could practicing acceptance deepen your connection to your values and sense of self?

Defusing Overwhelming Thoughts: ACT Cognitive Techniques

 

Questions to consider: 

  1. When strong, distressing thoughts arise, what strategies help you recognize them as just thoughts, rather than truths? 

  2. How does learning cognitive defusion (stepping back from thoughts) change your emotional experience in difficult situations?

  3. Are there certain beliefs or stories that tend to “take over” your mind—what might happen if you viewed them with more curiosity and distance?

Commitment to Values: Making Choices Under Stress

 

Questions to consider: 

  1. How do stress or trauma reactions challenge your ability to act in line with your values?

  2. What small, values-driven choices could you make, even when you’re feeling anxious, shut down, or overwhelmed? 

  3. Looking back, can you identify moments where you honored your values during adversity—what impact did those choices have on your healing journey?

Polyvagal Theory in Trauma Recovery

 

Mapping Your Nervous System: Polyvagal Insight

 

Questions to Consider: 

  1. What are the most common cues—internal or external—that signal a shift in your nervous system (towards safety, mobilization, or shutdown)? 

  2. When you reflect on your day, can you identify times you moved between social engagement, fight/flight, and freeze? How did these shifts affect your relationships and actions? 

  3. How could developing a detailed map of your nervous system responses help you feel more empowered or in control during stressful moments? 

Building Safety: Understanding Neuroception and Co-regulation

 

Questions to Consider:

  1. Who or what in your life helps your nervous system feel safe and settled? What small changes might deepen those connections? 

  2. How does your body react to environments or relationships that feel unsafe, and what signals are easiest for you to notice first? 

  3. What new practices could you try to invite co-regulation into your healing journey—even if only in small, safe steps? 

Vagal Toning Exercises: Breath, Movement, and Stillness

 

Questions to Consider: 

  1. Which breathing or movement practices make you feel calmer or more present—and how might you regularly incorporate these into your routine? 

  2. How do different types of stillness (quiet alone, in nature, meditation) affect your nervous system and mood? 

  3. What challenges or hesitations arise for you when trying vagal toning exercises, and what supports might help you overcome them?

Expanding Your Window of Tolerance

 

Questions to Consider: 

  1. Can you describe a recent moment when you noticed your window of tolerance narrowing or expanding, and what factors contributed to that change? 

  2. What habits, resources, or relationships seem to support you in staying regulated during difficult times? 

  3. How might a wider window of tolerance change the way you approach daily decisions, relationships, or self-care? 

Bridging ACT & Polyvagal Theory

 

Integrating Mind and Body: A New Model for Trauma Recovery

 

Questions to Consider:

  1. How do you typically notice your body responding when you begin to feel overwhelmed or triggered, and what changes when you bring mindful attention to those sensations? 

  2. In what ways have your thoughts about trauma shaped the way your body reacts and the way you interact with others? 

  3. How might integrating body awareness with mindful acceptance shift your healing process moving forward? 

Values-Based Living When Your System Shuts Down

 

Questions to consider: 

  1. Which values feel most important to you during times of shutdown or disconnect, and how do you remind yourself of them? 

  2. What gentle actions could align your daily life with your values, even on days when motivation is low or the nervous system is shut down? 

  3. How has connecting to your values shifted your perspective on trauma and recovery?

Everyday Practices for Resilience: Seeing Progress in Small Steps

 

Questions to consider: 

  1. What ‘small wins’ have you noticed lately that signal progress on your healing journey, even if they seemed unremarkable at first? 

  2. How do you celebrate or acknowledge the everyday practices that build resilience? What new rituals could you try? 

  3. When discouragement or setbacks occur, what helps you stay committed to your healing and remind yourself of progress made?

How Our Community Supports Your Journey: Hear From Our Members

"I did the opening Meditation and video #1 this morning. The meditation was so relaxing, which is what I needed today! It was interesting to feel my body in space when it's usually just my vehicle for everything else. I liked that I was reminded to not change anything, because changing things was my first instinct ("oh I'm not breathing deeply enough" or "oh my posture should be better") and it was nice to just leave myself be."
"I have been loving the Understanding Overwhelm series. I’m most excited to use the skills you’ve been helping me build over the last few years more into my daily life by learning more about them, why they work, what the effect is on my body, and what that feels like and translates to my brain to tell me."
"I’m really getting excited about this mind-body connection I’ve been able to tap into lately, and it’s really giving me a new sense of appreciation and validation for my feelings and what my body has done for me all this time. THANK YOU for being you, and thank the universe for bringing us together. You’ve truly changed my life."

Live Q&A - Bring Your Struggles, Celebrate Your Growth!

When you've soaked up the videos, head back to the member area and post your questions and insights. 

I can't wait to hear from you!

-Dr. Marlinda