Standard Course

This worksheet provides an overview of how trauma reshapes the brain, influencing survival responses, emotional regulation, and daily functioning. It guides readers through understanding fight, flight, freeze, and fawn patterns, along with states of hyperarousal and hypoarousal, while offering reflective prompts to identify their own trauma responses. Overall, it serves as an accessible introduction to how trauma develops, why healing is challenging, and the many forms trauma can take.

Explore how daily habits—sleep, movement, nutrition, sunlight, and healthy relationships—play a powerful role in rewiring a traumatized brain. By understanding how these five pillars regulate the nervous system, you begin learning how to stabilize emotions and strengthen your sense of safety. You’ll also explore grounding tools and trigger-tracking practices that help bring your body back into balance.

This lesson guides you into understanding who you are beneath trauma, conditioning, and survival patterns. You explore how identity forms, how trauma can fragment it, and how to reconnect with the parts of yourself that were shaped by early experiences. Through reflection and hands-on activities, you begin rebuilding a more grounded, authentic sense of self.

In this lesson you’ll learn the foundations of attachment—how your earliest relationships shape your nervous system, your sense of safety, and the way you connect with others throughout life. You’ll explore the four attachment styles, how they develop, and how trauma can disrupt secure bonding. Through guided reflections, you begin uncovering the patterns that influence your relationships today.

Here we break down how to heal anxious, avoidant, and disorganized attachment by teaching your nervous system that connection and safety can coexist. You’ll explore the patterns each attachment style creates, why those patterns formed, and the practical steps needed to build security from within. Through grounding tools, belief work, and relational skill-building, you begin reshaping the way you experience closeness, independence, and emotional intimacy.

This lesson teaches you how the inner critic forms, why it becomes so harsh, and how to separate this learned voice from your authentic self. You’ll explore where this critic originated and uncover the fears, beliefs, and emotional patterns that keep it active. Through reflection and self-compassion practices, you begin softening this inner voice so you can speak to yourself with clarity, kindness, and truth.

This week you’ll learn what boundaries are, why they matter, and how trauma makes setting them feel difficult or even unsafe. You’ll explore how early conditioning shaped your ability to express needs and limits, and how survival responses like fawning disrupt boundary-setting in adulthood. Through reflection and guided practices, you begin rebuilding the confidence and emotional safety needed to set healthy, protective boundaries.

This lesson introduces you to the psychological roots of narcissism, how it develops, and why it becomes so damaging in relationships. You’ll learn to recognize the behaviors, traits, and emotional patterns that define narcissistic personalities so you can better understand the dynamics you may have lived through. The module also helps you identify the impact narcissistic relationships have on your identity, boundaries, and emotional well-being.

This lesson guides you through the emotional, psychological, and physiological experience of grief—especially the nonlinear, layered grief that comes with trauma. You’ll explore why grief arises, how it functions, and why certain losses feel impossible to integrate. The module also introduces different forms of grief, including complex grief, and teaches you how to honor losses that were never acknowledged.

Here you’ll learn how dating becomes emotionally complex for trauma survivors, especially when unresolved attachment wounds are activated in early relationship dynamics. You’ll learn how trauma affects vulnerability, rejection sensitivity, emotional regulation, and the ability to pace intimacy. Through reflection and guided practices, you begin understanding why dating feels overwhelming and how to approach it from a place of safety and self-awareness.

Learn how to date in a way that supports your nervous system, protects your emotional boundaries, and prevents trauma patterns from repeating. You’ll learn practical guidelines for pacing intimacy, evaluating compatibility realistically, and recognizing when you are acting from survival rather than genuine connection. With intentional structure and self-awareness, dating becomes less overwhelming and more aligned with your healing.

Understand what trauma actually is—an overwhelming emotional, psychological, and physiological response that alters your sense of safety and keeps the nervous system stuck in survival mode. You’ll learn how trauma reshapes the brain, fragments your inner world, and influences the way you think, feel, and relate to others. Understanding these foundations helps you make sense of why your reactions are not character flaws, but protective adaptations.

Understand dissociation as a protective nervous-system response that activates when experiences become too overwhelming to process. You’ll learn how dissociation can feel—whether through numbness, spacing out, losing time, or feeling detached from yourself or the world. By naming and exploring these experiences, you begin approaching dissociation with clarity and compassion rather than shame or fear.

This week you’ll be introduced to narrative work—the process of understanding, examining, and rewriting the internal stories that shape your identity. You’ll explore how trauma influences the unconscious narratives you carry and how these stories impact your beliefs, reactions, and relationships. Through guided steps, you begin shifting from a trauma-centered narrative to one rooted in clarity, agency, and compassion.

In the final week, we’ll explore Internal Family Systems (IFS), a powerful approach that helps you understand the different “parts” within you—protective, wounded, reactive, or nurturing—and how they developed in response to life experiences. You’ll explore how trauma fragments the internal system and how reconnecting with your core Self brings calm, clarity, and healing. By getting to know your parts with compassion, you begin transforming inner conflict into inner harmony.