Client Workbook

Healing from Within

A trauma awareness workbook: understanding how trauma affects you, finding calm in your body, and building strength and support.

This workbook is a gentle companion to your healing. It explains how trauma affects the mind and body and offers practical tools to help you feel safer and more grounded. Go at your own pace. You don't need to finish every page, and you never need to write about anything you are not ready to share.

Name:

Start date:

Olena Pkhaladze Psychotherapy Centre · olenapkhaladze.com · olenapkh.therapy@gmail.com
This workbook is educational material and does not replace individual assessment or treatment.

© 2026 Olena Pkhaladze Psychotherapy Centre. All rights reserved. Provided for personal use only. No part of this workbook may be copied, distributed or adapted without written permission.

What is trauma?

Trauma is a complex and deeply personal experience. It is not defined only by what happened, but by how an event affected you: when something overwhelms your ability to cope and leaves you feeling unsafe, helpless or alone. Two people can live through the same event and respond very differently. Neither response is "right" or "wrong."

Types of trauma

How trauma affects the body

When we face danger, the nervous system acts automatically to protect us. It doesn't wait for our thinking brain to decide. These survival responses are not choices or weaknesses; they are the body doing its best to keep us alive.

After trauma, the nervous system can stay on high alert, reacting to reminders as if the danger were happening now. Healing helps the body learn that it is safe in the present.

The window of tolerance

We each have a "window" in which we can feel emotions and still think clearly. Trauma can make this window narrower, so we move more easily into overwhelm (hyperarousal) or shutdown (hypoarousal). Calming tools and therapy help widen the window over time.

When I'm above my window, I notice:

When I'm below my window, I notice:

Personal reflection

Answer only what feels manageable. A word or short phrase is enough. You don't need to describe what happened.

Recognizing trauma and PTSD symptoms

After a frightening event, it is normal to feel shaken for days or weeks. For many people these reactions ease with time and support. When they continue for more than a month, or get in the way of daily life, they may be signs of post-traumatic stress disorder (PTSD). PTSD is a treatable condition, not a personal failing.

The four main groups of PTSD symptoms

People who lived through long-lasting or repeated trauma may also struggle with intense emotions, a deep sense of being "not good enough," and difficulty trusting or feeling close to others. This is sometimes called complex trauma or complex PTSD.

Two examples

These are fictional examples, combining common experiences.

Self-assessment and calming tools

Understanding where you are now, including your strengths, helps you and your therapist plan the next steps. Then, learning to calm your nervous system gives you tools you can use anywhere.

Reflective questions

Grounding: 5-4-3-2-1

Grounding brings your attention back to the present moment through your senses. It is especially helpful during flashbacks, panic or when you feel "far away." Slowly name:

The container

Imagine a strong container, such as a safe, a chest or a sealed jar. Picture placing distressing thoughts, images or feelings inside it for now, and closing it securely. They are not gone; they are stored safely until you choose to work on them, ideally with your therapist. This can help when memories show up at difficult times, such as before sleep or at work.

Building resilience

Resilience is not about "bouncing back" as if nothing happened. It is the ability to adapt, find meaning and keep moving forward, even with pain. It grows with practice, support and self-compassion. Many people also notice positive changes after trauma, such as deeper relationships, a new appreciation for life or a clearer sense of what matters. This is called post-traumatic growth, and it can exist alongside hurt.

Strengths assessment

Circle or tick the qualities you recognize in yourself, even a little. Ask someone who knows you well to add more.

Other strengths I have:

Reflective questions

Coping inventory

All coping strategies made sense at some point. Some help in the long run; others bring relief now but cost us later. Notice yours without judgement.

Self-compassion and affirmations

Trauma often leaves behind a harsh inner voice. Try speaking to yourself the way you would speak to a dear friend. Use this template to create affirmations that feel true for you, or at least a little true:

My affirmations:

Seeking support

Trauma often happens in isolation, and healing happens in connection. Reaching out is a sign of strength, not weakness. You do not have to do this alone.

When to reach out for professional help

• Symptoms have lasted more than a month or are getting worse.
• Sleep, work, school or relationships are being affected.
• You are using alcohol, drugs or other behaviours to numb your feelings.
• You feel hopeless, or have thoughts of harming yourself. Please seek help right away (see the crisis resources below).

How therapy can help

Trauma-focused therapy can help the mind and body process difficult memories so that they have less power over the present. Approaches offered at the Centre include:

My calming plan

Fill this in when you feel calm, and keep it somewhere easy to find, such as on your phone or fridge.

Help and crisis resources

olenapkhaladze.com · olenapkh.therapy@gmail.com
This workbook is for educational purposes and is intended to support, not replace, professional assessment and treatment.

© 2026 Olena Pkhaladze Psychotherapy Centre. All rights reserved. For personal use only. Do not copy or distribute without written permission.