Trauma Survivor Guide
Trauma Survivor Guide
Trauma can shape us, but it doesn’t get to define us. This guide is about finding tools, practices, and perspectives that help you move forward with your healing—at your own pace, in your own way.

Healing is yours to claim.
Healing is yours to claim.
A letter from Gabrielle Union
If you’re reading this guide, you may have struggled to process and heal in the aftermath of a trauma. I understand deeply. After enduring sexual assault at gunpoint at age 19, I developed PTSD, and have had to learn to manage distressing symptoms like insomnia, heightened anxiety, vigilance, and fear of being in public — despite this literally being my job. I have a loving family and a supportive group of friends, but PTSD can make you feel totally isolated in this world. Carrying trauma is exhausting.

I teamed up with Nema to create this guide because healing from trauma is hard work. It can get ugly at times but it can also be expansive, open your world back up, and remind you of the beauty of life. You deserve resources and companionship as you work to rebuild your life and spirit. Nema’s expert team of trauma therapists poured years of wisdom, practices, and perspectives into this resource to help you move forward – at your own pace, in your own way.

Because healing is not only possible; it’s yours to claim. I hope this guide helps you find the peace you deserve.
I teamed up with Nema to create this guide because healing from trauma is hard work. It can get ugly at times but it can also be expansive, open your world back up, and remind you of the beauty of life. You deserve resources and companionship as you work to rebuild your life and spirit. Nema’s expert team of trauma therapists poured years of wisdom, practices, and perspectives into this resource to help you move forward – at your own pace, in your own way.

Because healing is not only possible; it’s yours to claim. I hope this guide helps you find the peace you deserve.
Gabrielle Union
What is trauma, really?
Trauma is when you go through—or witness—something so threatening or harmful that it overwhelms your ability to cope.
83%
of people in the US have experienced a traumatic event
HOW TRAUMA SHOWED UP FOR REAL PEOPLE
Clinical traumas include
How does trauma show up?
Trauma symptom
How it might look
Anxiety
“I feel like I’m always on edge”
Numbing
“I shut down or check out when things get too much”
People-pleasing
“I avoid sharing my needs so I’m not a burden”
Disconnection
“In a room full of friends, I feel like I’m not really there”
Somatic complaints
“I feel exhausted all the time, even if I’ve slept”
from Gab
“There have been times when the anxiety and panic attacks are so severe that it shrinks my life. Going out in public or making a left-hand turn at a traffic light can fill me with terror. Anxiety can kill my excitement about a party or event.”
HOW TRAUMA SHOWED UP FOR REAL PEOPLE
Experiencing or witnessing a traumatic event can lead some (but not all) people to develop PTSD.
Is it PTSD?
Take a 3-minute validated screener to understand your risk.
Common myths about trauma
Click to reveal truths
from Gab
“I used to worry sometimes that my trauma was somehow my fault; that I somehow made it happen. I’ve learned over the years that that couldn’t be further from the truth. This horrible experience happened to me, not because of me.”
What healing can (and should) look like
There are multiple effective trauma therapies. Cognitive Processing Therapy, which helps you think differently about yourself, the world, and your trauma, is shown in the research to be most likely to lead survivors to long-lasting healing and peace.
Cognitive Processing Therapy
CPT helps you identify and rework unhelpful beliefs that keep trauma wounds open. It's a first-line treatment for PTSD. In CPT you’ll learn practical ways to challenge the thoughts & beliefs you have about yourself, your trauma, and the world — and ultimately make meaning.
Additional PTSD treatments
Prolonged Exposure is another first-line treatment that teaches your nervous system you can handle what feels unsafe. Through careful, planned exposure in and outside sessions, fear loses its grip and avoidance eases. Progress feels uncomfortable—and that’s a 
sign it’s working.
EMDR (Eye Movement Desensitization 
& Reprocessing) helps the brain reprocess stuck memories so they feel less intense. You’ll focus on a memory while your therapist guides bilateral stimulation; your mind does more of the work in-session, with 
minimal homework.
Not ready for treatment?
Here are some tools to try in the meantime.
5-4-3-2-1 

Grounding Technique
Grounding Technique
When anxiety, panic, or difficult memories take over, this quick exercise can help you steady yourself and feel more present.
Learn how
Shift your Heart and Mind
When negative thoughts or emotions surface, take a moment to pause, reflect, and shift your perspective.
See prompts
Play Tetris
Yes, we’re talking about the game Tetris: there is actually some research that suggests playing the game can disrupt the distress from traumatic memories after the event. So playing Tetris when distressed can be a promising supportive tool for trauma recovery.
Where to go from here
I think I might want help
Take our screener: Is It PTSD?Attend a virtual open house to learn about NemaI want to help someone else
How to support a survivorTRAUMA-CENTERED nonprofits
RAINN National Sexual Assault Hotline
rainn.orgThe largest anti-sexual violence organization in the US.
National Domestic Violence Hotline
thehotline.orgTrauma-informed crisis support for survivors of domestic violence.
from Gab
“To those living with the kind of trauma that feels like it could sink you – I see you. I know what it feels like. You are strong, you are capable, you can find peace. There is so much love for you in the world, and you deserve every last ounce of it.


If you’re reading this, you’re already halfway there. I hope you find the support you need to challenge your trauma, heal, and finally move forward. Your life is waiting for you.”
If you’re reading this, you’re already halfway there. I hope you find the support you need to challenge your trauma, heal, and finally move forward. Your life is waiting for you.”
Is it PTSD?
Take a 3-minute validated screener to understand your risk.