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What does recovery from trauma actually look like—and how do you know what goals to set for your unique healing journey? In this episode, I break down the three phases of trauma recovery, introduce three categories of trauma based on complexity, and share actionable SMART goals for each phase so you can create a personalized roadmap toward thriving after trauma.

What You'll Learn

• The three phases of trauma recovery defined by Judith Herman: safety and stabilization, integrating traumatic memories and grief, and reconnection and post-traumatic growth
• Three categories of trauma based on complexity: single-event trauma (Category 1), multiple/interpersonal trauma (Category 2), and chronic early trauma from enduring conditions (Category 3)
• How attachment style, window of tolerance, and inner resources differ across trauma categories—and why this matters for setting realistic recovery goals
• SMART goals for Phase 1: expanding window of tolerance, building inner resources, learning about healthy vs. toxic relationships, establishing boundaries, and reconnecting with fragmented parts
• SMART goals for Phase 2: integrating traumatic memories through EMDR, releasing emotional charge, and grieving losses (including the childhood or safety you deserved but didn't have)
• SMART goals for Phase 3: reconnecting with relationships, finding meaningful activities, re-evaluating values and beliefs, and navigating ongoing systemic oppression if you belong to marginalized communities
• Why recovery isn't linear—and how to view setbacks as opportunities for deeper self-awareness rather than failure
• The truth about how long recovery takes (spoiler: there's no one-size-fits-all timeline)—and why breaking healing into smaller goals makes the journey more concrete and measurable

Who This Is For
This episode is for adults healing from trauma who want clarity on what recovery actually involves and how to set meaningful, achievable goals for their unique healing journey—whether you've experienced a single traumatic event, multiple traumas, childhood abuse, complex trauma, or systemic oppression. It's also for anyone who feels overwhelmed by the recovery process, wonders if they need professional support, or wants to understand why their healing doesn't fit a linear timeline.

Additional resources

• Healing trauma: A step-by-step guide to reclaim your life: https://brighthorizontherapies.com/blog/healing-trauma/

If you’d like to explore more, here are some ways to connect:

• Discover more about my work: https://brighthorizontherapies.com/
• Follow along on Instagram: https://www.instagram.com/brighthorizontherapies/
• Send me a message: [email protected]

Trauma Demystified is not intended to replace professional guidance, support, medical treatment, or therapy. Please feel free to consult your physician or a mental health professional for any questions about mental health symptoms.

Bright Horizon Therapies is located in the Treaty 7 region in Southern Alberta, which includes the Blackfoot Confederacy, the Tsuut’ina First Nation, and the Stoney Nakoda. This land is also home to Métis Nation of Alberta, Region III. I acknowledge the traditional caregivers of the land and the importance of a commitment to the continued decolonization of my work.