When we experience trauma, our world can feel chaotic and unpredictable. We may struggle with feelings of helplessness, victimhood, anxiety, or an overwhelming sense of being out of control. One powerful framework for regaining a sense of stability and empowerment is the concept of the Circles of Control.

As the new year dawns, many of us feel the pull to set resolutions, envision goals, and create a fresh start. But for those of us walking the tender path of trauma recovery, this season can stir a mix of emotions—hope, anxiety, excitement, and even dread. The societal pressure to make drastic changes or achieve lofty goals can feel overwhelming and even counterproductive. Instead, embracing a trauma-informed approach to setting intentions can offer a gentler, more compassionate way to honour our journeys and foster genuine (sustainable) growth.

Triggers have a way of sneaking up on us. One moment, you’re grounded and calm, and the next, you’re overwhelmed, flooded with emotion, or feeling completely out of control. Whether it’s a sharp comment, a difficult memory, or an unexpected situation, being triggered can feel like an ambush. But what if we could learn to respond to these moments instead of simply reacting?

Reacting is often impulsive and rooted in survival mode. It’s the fight, flight, freeze, or fawn response kicking in, fueled by past experiences and unresolved emotions. Responding, on the other hand, is intentional and grounded. It allows us to choose our next step from a place of awareness and clarity.

Here are some strategies to help you shift from reacting to responding when faced with triggers: