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Looking for support to work on this?

• Book a free consultation: https://brighthorizontherapies.janeapp.com/#/staff_member/1
• Learn more about Childhood Trauma Coaching for Adults: https://brighthorizontherapies.com/childhood-trauma-coaching-for-adults/

Have you ever read articles about healthy boundaries but had no idea how to actually get there? Or tried to set boundaries but felt your system shut down? In this episode, I explore what most boundary advice misses: the interdependent inner process of building healthy boundaries after childhood abuse.

We dive into why boundaries are so hard after trauma, the connection between boundaries and assertiveness, and the journey of reconnecting with your body to recognize what's okay and what isn't. This isn't about scripts and tips—it's about the deeper healing work that makes boundaries possible.

What you'll learn:

• What boundaries actually are and how childhood abuse disrupts boundary development
• Why assertiveness (not aggression or submission) is the foundation for healthy boundaries
• How your body, nervous system, emotions, and parts all play a role in boundary work
• The 8 pillars for reconnecting with your boundaries
• Why boundaries need to be communicated (and why you can't know someone's boundary before crossing it)
• Practical exercises for both setting and receiving boundaries

Who this is for: This episode is for adults healing from childhood trauma, childhood abuse, or who grew up in dysfunctional families. It's for people ready to do the inner work of reconnecting with themselves while building healthier relationships. This is educational, growth-oriented content for people committed to their healing journey.

Additional Resources:

• Understanding the Nervous System: https://brighthorizontherapies.com/blog/polyvagal-theory-for-trauma/
• Parts Work Therapy to Heal Childhood Trauma: https://brighthorizontherapies.com/blog/parts-work-therapy-for-adults-with-childhood-trauma/
• Complete Guide to Healthy Boundaries: https://brighthorizontherapies.com/blog/boundaries-in-relationships/

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.

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Have you ever had a reaction that felt way bigger than the situation? In this episode, I break down what childhood trauma triggers in adulthood really are—and why I prefer calling them "activated parts." We explore the complex truth that most people miss: when parts get activated, it's usually about both the past and something real happening in the present.

What you'll learn:

• What triggers actually are and how they connect to implicit memories in your body
• Why "activated parts" is more empowering than "triggered"
• How your parts carry old pain and respond to present-day truth simultaneously
• What activation looks like in daily life (emotions, trauma responses, body sensations)
• The critical difference between activated parts, retraumatization, and normal emotions

Who this is for:
This episode is for adults healing from childhood trauma or childhood abuse who are ready to hold complexity, trust themselves, and take responsibility for their healing journey. This is educational and growth-oriented content for people ready to engage actively with their healing.

Mentioned Episodes/ additional resources

• Adults with Childhood Trauma: How to heal and reclaim your life: https://brighthorizontherapies.com/blog/adults-with-childhood-trauma/
• Five Trauma Counseling Techniques That Really Help: https://brighthorizontherapies.com/blog/five-effective-trauma-counselling-techniques/
• The Benefits of Parts Work for Healing Trauma: https://brighthorizontherapies.com/blog/parts-work-therapy-benefits-healing-trauma/
•  Grounding Practices:
  https://brighthorizontherapies.com/blog/understanding-the-window-of-tolerance/

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.

Send a text

What if healing from relational trauma doesn't guarantee the love, safety, or peace you've been working toward? In this episode, I share the truths about trauma recovery that no one wants to talk about—the messy, complicated realities that don't fit into simple healing narratives.

What you'll learn

• Why healing relational trauma is about what's within your control—not changing how others treat you
• The hard truth that trauma recovery doesn't guarantee love, perfect relationships, or protection from future wounds
• How to recognize when loving someone means letting them go—and choosing self-respect over loyalty
• Why self-trust must come before trusting others, especially when your body sends warning signals
• How to navigate disagreements with your therapist and remember you're the authority in your own life
• What to do when parts of you learned to abandon yourself to keep the peace
• Why healing builds resilience but doesn't promise a pain-free life—and why it's still worth it

Who is it for
This episode is for adults healing from relational trauma or childhood abuse who are tired of oversimplified healing narratives and ready for honest conversations about the complexity of recovery. It's for anyone navigating toxic relationships, questioning whether to stay or leave, learning to trust themselves again, or facing the reality that healing doesn't guarantee happy endings—but it does offer something more profound and more real.

Note: This episode includes a brief mention of suicide. If you are in crisis or need support and live in Canada, here are some resources:

• Crisis Services Canada: https://988.ca/ | Call or text 9-8-8
• First Nations and Inuit Hope for Wellness Helpline: https://www.hopeforwellness.ca/ | 1-855-242-3310
• Trans Lifeline Canada: 877-330-6366
• If you live outside of Canada, please check the resources in the country you live in. 

Want to learn more about healing trauma? Here are some ideas:

• Adults with childhood trauma: How to heal and reclaim your life: https://brighthorizontherapies.com/blog/adults-with-childhood-trauma/
• What is the difference between trauma and complex trauma: https://brighthorizontherapies.com/blog/what-is-the-difference-between-trauma-and-complex-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.

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What does safety actually mean after childhood trauma? If you've experienced abuse or neglect, feeling safe—especially in relationships—can be deeply unfamiliar. In this episode, I break down the different dimensions of safety and share practical strategies for creating it in your body, relationships, and daily life.

What You'll Learn

• The five dimensions of safety: physical, emotional, psychological, social, and self-safety—and why they all matter
• How to assess whether you're truly safe in the present moment or responding to past trauma
• Why self-safety is at the core of healing—learning to trust yourself, set boundaries, and protect your well-being
• How Polyvagal theory explains safety as a nervous system state and how to recognize your body's signals
• Practical exercises to reconnect with your nervous system and move from shutdown or fight/flight back to safety and connection
• How to use boundaries, affirmations, and parts work to increase your sense of safety
• Why anger and other emotions are messengers that tell you when boundaries have been crossed
• How social dynamics like oppression affect your experience of safety—and strategies for navigating them

Who This Is For
This episode is for adults who experienced childhood abuse, neglect or childhood trauma and struggle to feel safe in their bodies, relationships, or the world. It's also for anyone navigating complex trauma who wants practical tools to build self-safety, strengthen boundaries, and learn to trust themselves again.

Mentioned episodes and articles:

• Five Effective Trauma Counselling Strategies:
  https://brighthorizontherapies.com/blog/five-effective-trauma-counselling-techniques/
• Polyvagal Theory for Trauma:
  https://brighthorizontherapies.com/blog/polyvagal-theory-for-trauma/
• Understanding the Window of Tolerance: https://brighthorizontherapies.com/blog/understanding-the-window-of-tolerance/
• Get your free copy of Toxic Relationships 101:
  https://brighthorizontherapies.com/toxic-relationships-guide/
• Assess your boundaries with the Healthy Boundaries Quiz:
  https://brighthorizontherapies.com/blog/healthy-boundaries-quiz/

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.

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What makes complex trauma different from single-incident trauma—and why does recovery require a different approach? In this episode, I break down the nature of complex trauma, explore its lasting impacts on your nervous system and relationships, and share the experiential, holistic healing approaches that actually work for deep, lasting transformation.

What You'll Learn

• The key difference between single-incident trauma and complex trauma—and why understanding this matters for your recovery
• Common causes of complex trauma: childhood abuse, dysfunctional families, domestic violence, systemic oppression, and more
• Why Western psychology's medical model often stigmatizes and pathologizes complex trauma—and how to resist internalizing this harm
• The wide range of complex trauma symptoms: emotional dysregulation, trust issues, hypervigilance, dissociation, chronic pain, and more—and why they're intelligent survival strategies, not signs you're broken
• Core principles for healing: starting where you are, knowing your why, treating recovery as a hero's journey, and working toward inner attunement
• How to improve emotional regulation, get to know your different parts (including attachment-wounded and trauma-response parts), and increase your safety
• Why complex trauma recovery needs individualized, experiential approaches like parts work therapy, EMDR, somatic practices, and systemic constellations
• How to find an appropriate trauma counsellor who can foster healthy relationships, navigate power dynamics, and support co-regulation
• Common challenges and myths: avoidant parts, healing fatigue, and the lie that willpower alone can heal trauma

Who This Is For
This episode is for adults recovering from complex trauma—including childhood abuse, prolonged domestic violence, systemic oppression, or other ongoing traumatic environments—who want to understand the deeper nature of their experiences and find effective, holistic healing approaches. It's also for anyone who has internalized stigma, struggled to find appropriate professional support, or feels frustrated by one-size-fits-all treatment approaches that don't honor the complexity of their journey.

Other Resources

Parts Work Therapy to Heal Trauma: https://brighthorizontherapies.com/blog/parts-work-therapy-benefits-healing-trauma/

What is the Difference between Trauma and Complex Trauma: https://brighthorizontherapies.com/blog/what-is-the-difference-between-trauma-and-complex-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.

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What if you could create an inner safe space, contain overwhelming memories, and rewire your brain's response to trauma—all through practical, accessible techniques? In this episode, I share five trauma counselling techniques I regularly use with clients that leverage neuroplasticity to support real, lasting healing.

What You'll Learn

• How to create an inner safe space that you can return to whenever you feel anxious or overwhelmed
• A powerful technique for containing painful memories so you can process them when you're ready—without suppressing your emotions
• How to work with activated parts (heightened emotions like anxiety, fear, or anger) using breath and body awareness
• Why finding "antidotes" to horror images helps rebalance your brain and create new neural pathways toward joy and calm
• How to identify activities that connect you with safety and connection—and why they're essential for regulating your nervous system
• The science of neuroplasticity and neurogenesis: how your brain can reshape itself through consistent practice
• Why these techniques work across different trauma recovery modalities—whether you're doing parts work, EMDR, or somatic approaches

Who This Is For
This episode is for adults healing from trauma who want practical, experiential tools they can use right now to support their recovery. It's for anyone who feels haunted by painful memories, struggles with anxiety or overwhelming emotions, or wants to build a stronger foundation for healing by connecting with their body and nervous system.

Additional Episodes Mentioned:

• "Polyvagal Theory and Trauma" – Learn how understanding the science behind our nervous system can aid trauma recovery.
• "Understanding the Window of Tolerance" – A closer look at how we can regulate emotional intensity for better recovery.
• "Parts Work Therapy: How It Can Help You Heal From Trauma" – Explore how working with different parts of yourself aids in trauma healing.
• "EMDR: What to Expect" – Discover how EMDR therapy can help resolve trauma and bring about lasting change.

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.

Send a text

How do you heal from childhood abuse as an adult—especially when the effects have shaped your relationships, self-worth, and sense of safety? In this episode, I break down the different forms of childhood abuse and neglect, explore their lasting impacts, and share practical steps and healing approaches that can help you reclaim your life.

What You'll Learn

• The difference between childhood abuse and neglect—and why both can profoundly shape your development
• How emotional abuse, physical abuse, sexual abuse, and neglect show up in childhood—with real examples from my own story
• The wide-ranging effects of childhood abuse in adulthood: from shame and boundary struggles to anxiety, depression, and dissociation
• Why acknowledging what happened to you is often a gradual process—and how to approach it with curiosity instead of self-blame
• Practical steps toward healing: breaking your silence, creating healthy boundaries, and exploring your symptoms with gentleness
• Effective healing approaches, including parts work therapy, EMDR, and somatic approaches, and why bottom-up approaches are often most effective
• Self-help practices like journaling, mindfulness, nervous system regulation, and inner child work that support your healing journey
• Common challenges that can hinder recovery (scared parts, avoidant parts, shame and self-blame)—and how to work with them

Who This Is For
This episode is for adults who experienced childhood abuse or neglect and are ready to acknowledge what happened, understand its impact, and take steps toward healing. It's for anyone struggling with boundary-setting, self-blame, difficulty trusting others, or symptoms of anxiety and depression rooted in childhood experiences—and who wants a roadmap for recovery that honours both the pain and the possibility of transformation.

Additional Resources:
For further support, check out the resources linked below:

• Adults with Childhood Trauma: How to Heal and Reclaim Your Life: https://brighthorizontherapies.com/blog/adults-with-childhood-trauma/
• EMDR for Childhood Trauma: Safe and Effective Healing in Adulthood: https://brighthorizontherapies.com/blog/emdr-for-childhood-trauma/
• Parts Work Therapy to Heal Trauma (Episode): https://brighthorizontherapies.com/blog/parts-work-therapy-benefits-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.

Send a text

Is EMDR a quick fix for trauma, or does it require more preparation than you think? In this episode, I break down what EMDR therapy actually is, walk you through all eight phases of the treatment process, and address common misconceptions. So you know what to expect if you are considering EMDR for your healing journey.

What You'll Learn

• What EMDR (Eye Movement Desensitization and Reprocessing) is and how bilateral stimulation helps integrate traumatic experiences
• Who can benefit from EMDR: survivors of childhood abuse, sexual assault, loss, workplace trauma, systemic oppression, accidents, and more
• The eight phases of EMDR treatment: evaluation, preparation, assessment, reprocessing, installation, body scan, closure, and re-evaluation
• Why the preparation phase (building skills, increasing safety, and strengthening resources) is just as important as memory reprocessing—and often takes longer for complex trauma
• What actually happens during a reprocessing session—and how much you choose to share with your therapist
• Common misconceptions debunked: EMDR isn't a magic cure, it's not dangerous when done correctly, and you don't have to talk about every detail
• The benefits of EMDR: effective symptom relief, deep emotional healing, long-term empowerment, and post-traumatic growth
• How to know if EMDR is right for you—and why trusting your gut matters when choosing your healing path

Who This Is For
This episode is for adults considering EMDR therapy for trauma or loss who want to understand the full process—not just the eye movements, but the preparation, pacing, and personalized approach that makes EMDR effective. It's also for anyone who's heard conflicting information about EMDR and wants clarity on what it actually involves, how long it takes, and whether it's the right fit for their healing journey.

Additional Resources:

• EMDR Therapy: The Ultimate Guide: https://brighthorizontherapies.com/blog/the-ultimate-guide-to-emdr-therapy/
• EMDR for Adults with Childhood Trauma: Safe and Effective Healing: https://brighthorizontherapies.com/blog/emdr-for-childhood-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.

Send a text

Why does your body respond with freeze, fight, or flight in situations that don't seem threatening—and how can you shift back to safety and connection? In this episode, I break down Polyvagal theory, explain how your autonomic nervous system shapes your experience of trauma, and share practical tools to befriend your nervous system and expand your capacity for healing.

What You'll Learn

• What Polyvagal theory is and how the vagus nerve regulates your responses to stress and safety
• The three key principles: neuroception (how your nervous system scans for danger), hierarchy (the ladder of responses), and co-regulation (how others influence your nervous system state)
• The three states of your autonomic nervous system: ventral vagus (safety and connection), mobilization (fight-and-flight), and immobilization (freeze and fawn)
• How trauma interrupts the natural flow between states—and why your nervous system can get stuck in chronic mobilization or shutdown
• Why childhood trauma can make safety and connection feel out of reach—and how to gradually reconnect with that state
• The role of co-regulation in therapy and relationships—and how a counsellor's calm presence supports your healing
• The difference between Polyvagal theory and the window of tolerance—and when to use each framework
• Practical techniques: befriending your nervous system through journaling, creating ventral anchors (memories, activities, people, pets), and using grounding exercises

Who This Is For
This episode is for adults healing from trauma who want to understand why their nervous system responds the way it does—especially if you experience chronic anxiety, freeze responses, hypervigilance, or difficulty feeling safe in your body or relationships. It's also for anyone who wants practical, body-based tools to regulate their nervous system, expand their window of tolerance, and gradually build more moments of safety and connection in daily life.

Additional resources

If you want to learn more about trauma and recovery, here are some additional resources:

• Healing Trauma: A Step-by-Step Guide to Reclaiming Your Life https://brighthorizontherapies.com/blog/healing-trauma/
• Adults with Childhood Trauma: How to Heal and Reclaim Your Life: https://brighthorizontherapies.com/blog/adults-with-childhood-trauma/
• What is the difference between trauma and complex trauma: https://brighthorizontherapies.com/blog/what-is-the-differ

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.

Send a text

What if the different emotions, roles, and ages you experience aren't signs of dysfunction—but intelligent protective responses to trauma? In this episode, I introduce parts work therapy, explain the theory of structural dissociation, and share practical ways to reconnect with your fragmented parts so you can move toward inner harmony, emotional balance, and wholeness.

What You'll Learn

• What parts work therapy is—and how it differs across modalities like Internal Family Systems (IFS), inner child work, and approaches by Dr. Janina Fisher
• What "parts" actually are: emotions, roles, ages, protective responses, and more—and why everyone has them, not just trauma survivors
• The theory of structural dissociation: how chronic trauma causes the brain to split into "carry-on parts" (left brain) and "emotional parts" (right brain) as a survival mechanism
• The five common trauma-response parts: fight, flight, freeze, fawn, and attach—and how each protects you in different ways
• Why these parts aren't pathology or weakness—they're adaptive coping mechanisms that helped you survive overwhelming circumstances
• How healed parts can become powerful resources: grounded boundaries (flight), flexibility (freeze), balanced compassion (fawn), and healthy relationships (attach)
• Practical applications of parts work in trauma recovery: identifying activated parts, speaking "parts language," creating relationships with your parts, and reducing inner conflict
• How to start working with your parts through journaling, self-reflection, and simple grounding practices
• Why the goal of parts work isn't to eliminate parts—it's to foster healthy connection between your adult self and all your parts

Who This Is For
This episode is for adults healing from childhood trauma, complex trauma, or trauma from enduring conditions (like abusive relationships or systemic violence) who struggle with inner fragmentation, intense emotions, insecure attachment, boundary-setting, or feeling disconnected from themselves. 

Additional resources
Smart goals for trauma recovery: https://brighthorizontherapies.com/blog/smart-goals-for-trauma-treatment/
Practices to get back to the window of tolerance: https://brighthorizontherapies.com/blog/manage-emotions-strategies-to-widen-the-window-of-tolerance/

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.