Stabilisation: The First Step in Healing from Trauma

In counselling, trauma often lies at the heart of what brings people through the door. Many clients may present with “Anxiety,” but a simple question like, “When is the first time you remember feeling this way?” can be the thread that leads back to a traumatic past.

What to do if your trauma story is ready to surface?

In the past, therapy often encouraged clients to retell their trauma in detail. We now know that approach can be harmful. Without tools to feel safe and grounded, revisiting trauma can overwhelm your nervous system - and retraumatise rather than heal.

Judith Herman’s landmark book, Trauma and Recovery (1992), reframed the field by insisting that safety and stabilisation must come first.

What stabilisation looks like

Stabilisation is about helping you regulate your nervous system, manage symptoms, and stay present as you work through your counselling. Simple, practical techniques can make a real difference. Give these a try!

• The 5 Senses Scan – notice what you can see, hear, and feel to anchor yourself in the present.

  
  

• Box breathing – inhale, hold, exhale, and pause for equal counts of four.

• The Butterfly Hug – cross your arms over your chest, gently tap left and right, and repeat calming phrases like, “I am here. I am safe.” [Try it here → insert YouTube link]

These tools may seem small, but they can shift you from feeling swept away by trauma to feeling grounded and in control.

Healing at your own pace

Not everyone wants to revisit their trauma story - and that’s okay. Stabilisation itself can be sufficiently healing. Giving yourself permission to move at your own pace is essential, and a good counsellor will always respect your choice.

Moving from survival to resilience

Stabilisation doesn’t mean being “stuck.” It’s about laying a foundation of safety and strength so that, if and when you’re ready, you can process your trauma from a place of control. With support, grounding, and practical tools, trauma can become something you carry, without it controlling you.

Trauma may wound, but with stabilisation, safety, and support, you can move toward resilience, reconnection, and hope.