If you’re dealing with developmental trauma but can’t afford therapy right now, it can feel discouraging. However, healing is still possible through self-help strategies that you can begin on your own. While working with a therapist is highly beneficial, there are many ways you can start the healing process without professional guidance.

Here are some practical steps you can take to start your journey toward healing:

1. Practice Therapeutic Writing

Writing can be a powerful tool for self-reflection and emotional processing. Even without a therapist to guide you, writing can help you explore and express difficult emotions safely.

• Reflective journaling: Spend time each day or week writing about your thoughts, feelings, and experiences. This helps you process emotions that might feel overwhelming when left unexpressed.
• Creating timelines: Map out significant events from your childhood and adult life to help you understand how trauma has shaped your experiences and behaviours. Recognizing patterns can provide clarity.
• Letter writing: Write unsent letters to people connected to your trauma or even to your younger self. This allows you to express feelings that might be hard to say out loud, helping you release emotional pain.
• Personal narrative writing: Rewriting your life story can be an empowering exercise. Reflect on your past experiences and reframe them in a way that allows you to see your strength and growth.

2. Use Body Awareness and Grounding Techniques

Trauma is often stored in the body, which is why body-focused self-care practices can be extremely helpful. Somatic approaches focus on reconnecting with the physical sensations in your body and releasing tension.

• Breathwork: Focus on slow, deep breathing exercises when you feel anxious or overwhelmed. This simple practice can help calm your nervous system and bring you back to the present moment.
• Body scanning: Regularly check in with your body to notice areas of tension or discomfort. This practice helps you become more aware of how your body is holding stress and can guide you in releasing it.
• Movement: Gentle activities like yoga, stretching, or even mindful walking can help you release the physical impacts of trauma stored in your body. Connecting movement with breath can further promote relaxation.

3. Build a Supportive Community

Healing from trauma can feel isolating, but you don’t have to go through it alone. Surrounding yourself with a supportive network of friends, family, or like-minded people can help you feel more grounded and connected.

• Share with trusted individuals: Talking about your experiences with those who understand or support you can offer relief and validation. Even if it’s just one person, having someone to confide in can make a big difference.
• Join support groups: Look for free or low-cost support groups, either in-person or online, for people healing from trauma. These communities provide a space to share and connect with others who are going through similar experiences.

4. Engage in Mindfulness and Relaxation Techniques

Practicing mindfulness helps you stay grounded in the present moment, reducing the emotional intensity of past trauma. Meditation, guided imagery, and breathing exercises can help calm your mind and body.

• Mindfulness apps: Many apps offer free or affordable guided meditations and mindfulness exercises to help you practice calming techniques regularly.

5. Educate Yourself

If you’re unable to attend therapy, educating yourself about trauma can be an empowering step. Learning more about how trauma affects the brain and body can help you make sense of your experiences and give you tools for self-compassion and healing.

Recommended Books for Trauma Healing

• Complex PTSD: From Surviving to Thriving by Pete Walker. Although written by a male author, Pete Walker’s compassionate guide has helped many women heal from complex PTSD, providing practical tools and personal stories for recovery.
• Dissociation Made Simple: A Stigma-Free Guide to Embracing Your Dissociative Mind by Dr. Jamie Marich. This book offers an approachable and non-stigmatizing exploration of dissociation, helping readers understand and embrace dissociative experiences as part of their trauma recovery.
• Healing from Trauma: A Survivor’s Guide to Understanding Your Symptoms and Reclaiming Your Life by Jasmin Lee Cori. Written by a trauma survivor and therapist, this book offers practical advice and compassion for those healing from trauma, with a focus on helping readers reclaim their sense of safety and self.
• It’s Not Always Depression: Working the Change Triangle to Listen to the Body, Discover Core Emotions, and Connect to Your Authentic Self by Hilary Jacobs Hendel. This book provides a simple, actionable model for understanding and processing emotions, focusing on how unprocessed trauma and feelings can manifest as depression or anxiety. It’s particularly helpful for women who struggle to express or connect with their emotions.
• The Courage to Heal: A Guide for Women Survivors of Child Sexual Abuse by Ellen Bass and Laura Davis. A classic in trauma recovery, this book is written specifically for women healing from childhood sexual abuse. It offers a blend of practical advice, personal stories, and exercises to support survivors in reclaiming their lives.
• Mother Hunger: How Adult Daughters Can Understand and Heal from Lost Nurturance, Protection, and Guidance by Kelly McDaniel. This book focuses on the relational trauma that can occur when a mother is unable to provide adequate nurturing or emotional support. It’s particularly insightful for women who experienced attachment issues with their mothers during childhood.

The above books provide supportive tools, reflections, and practical strategies for women working through developmental trauma, dissociation, attachment issues, and emotional healing. Whether you’re starting out on your healing journey or are looking for deeper insights, these resources can empower you to take meaningful steps toward recovery.

Recommended YouTube Channels and Podcasts for Trauma Healing

If you’re unable to access therapy right now or simply want to explore additional resources, YouTube channels and podcasts can provide valuable insights, education, and support on your healing journey. Many experts share their knowledge freely through these platforms, making it easier to learn about trauma, healing, and self-care strategies.

Here are some highly recommended YouTube channels and podcasts that focus on trauma recovery, mental health, and personal growth:

YouTube Channels

• Dr. Jamie Marich
  Dr. Jamie Marich, author of Dissociation Made Simple, has a YouTube channel where she shares content on trauma, dissociation, and expressive arts therapy. Her videos provide education and practical tips for understanding and managing trauma-related symptoms, especially for those experiencing dissociation.
• The Holistic Psychologist (Dr. Nicole LePera)
  Dr. Nicole LePera shares a wealth of knowledge on trauma, healing, and mental health from a holistic perspective. Her videos focus on self-healing practices, understanding childhood trauma, and personal empowerment, making her channel a great resource for women exploring how to take control of their healing.
• Somatic Experiencing with Dr. Peter Levine
  Although this channel features videos by Dr. Peter Levine (the creator of Somatic Experiencing), it’s particularly valuable for those looking to understand how trauma is stored in the body and how to release it through somatic techniques. Many of the videos offer practical exercises for calming the nervous system.
• The Crappy Childhood Fairy
  This channel focuses on healing from the effects of Complex PTSD (C-PTSD) and developmental trauma, particularly in relationships. The creator, Anna Runkle, shares personal stories and actionable strategies for recovering from trauma, with a relatable and down-to-earth style.
• Therapy in a Nutshell (Emma McAdam)
  Emma McAdam, a licensed therapist, provides educational videos on trauma, anxiety, depression, and emotional regulation. Her videos are practical, easy to understand, and offer tools for managing symptoms of trauma while you work on healing.

Podcasts

• The Trauma Therapist Podcast (Guy Macpherson, Ph.D.)
  This podcast features interviews with trauma therapists, researchers, and survivors. It offers insights into how different experts approach trauma healing, giving listeners a broad understanding of the tools available for recovery.
• The Healing Trauma Podcast (Monique Koven)
  Monique Koven, a trauma survivor and certified trauma recovery coach, shares her personal journey while interviewing trauma experts. The podcast focuses on understanding C-PTSD, attachment trauma, and somatic healing, making it a relatable and supportive resource for listeners.
• Therapy Chat (Laura Reagan, LCSW-C)
  Hosted by a licensed clinical social worker, this podcast explores all aspects of trauma, attachment, and therapy. Laura Reagan interviews experts and shares her own insights into the healing process, offering listeners support and guidance on their trauma recovery journey.
• Untangle (Muse)
  This podcast focuses on mindfulness and meditation as tools for healing and mental health. While not solely focused on trauma, the podcast frequently addresses how mindfulness can help regulate emotions, calm the nervous system, and promote healing.
• The Place We Find Ourselves (Adam Young, LCSW)
  Adam Young focuses on trauma, attachment theory, and the impact of childhood wounds on adult life. His episodes dive into how early experiences shape your emotional and relational life and offer insights into how you can start to heal.
• Dear Gabby (Gabby Bernstein)
  Gabby Bernstein, a best-selling author and motivational speaker, offers spiritual and personal development advice with a focus on healing from past trauma and finding peace. Her warm, encouraging style makes this podcast accessible and inspiring for those seeking emotional healing.

Using The Above Resources in Your Healing Journey

• The above YouTube channels and podcasts offer accessible and insightful information that can help guide you through understanding your trauma and starting your healing process. Whether you prefer video or audio content, these resources can provide daily reminders, educational content, and inspiration while you work toward healing.
• While these resources are incredibly helpful, they’re not a substitute for therapy. If possible, consider using these channels and podcasts to complement your journey alongside professional support when it becomes available.
• There are often low cost community therapy options for short and medium term therapy
• The Free Psychotherapy network is another resource. As the name suggests a group of qualified therapists have come together to offer long term therapy at no costs to adults that seek it. I was listed as one such therapist for many years though I no longer have capacity to do so. There is a map to see who is local to you and there may be a waiting list.