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Heal Your Trauma is a compassionate and practical guide to recognizing the lasting effects of trauma and learning how to heal and recover.
Trauma leaves traces—in our minds, bodies, and relationships—long after the original wounds occurred. Even experiences we thought we’d ‘moved on’ from can resurface years later as anxiety, depression, anger, substance abuse, or low self-esteem.
Drawing on powerful trauma-informed models—including Internal Family Systems, schema therapy, and mindful self-compassion—therapist Dan Roberts shows how to calm your nervous system, reconnect with all parts of yourself, and build lasting emotional resilience.
Through clear explanations and guided exercises, Roberts helps readers come to terms with the past and move forward with strength and confidence. The healing process can feel challenging, but the rewards of living an authentic life are transformative. Your wounds do not have to define you—and it’s never too late to heal.
For example, you’ll learn:
Whether you’re beginning your healing journey or continuing work in therapy, this book provides an informed, reassuring companion for lasting change.
Grounded in clinical insight and filled with accessible exercises, Heal Your Trauma offers a gentle roadmap to moving beyond survival mode and toward wholeness.
Dan is an experienced psychotherapist and certified clinical trauma professional. His website gets over 350,000 unique visitors per year, he has 3,000 followers on Insight Timer (popular meditation platform), 2,000 on LinkedIn and Instagram and he puts out an email newsletter to over 500 subscribers. Before retraining as a therapist he was a health journalist, writing for major newspapers, magazines and websites in the UK and internationally.
Contents overview
Foreword
Introduction
My Long Journey to Becoming a Trauma Therapist
CHAPTER 1. How it All Began
What You Needed as a Child, But Didn’t Get
CHAPTER 2. Your Life Story
What Story Do You Tell Yourself About Who You Are?
CHAPTER 3. What is Childhood Trauma?
The Profound, Long-Lasting Effect of Childhood Trauma and Neglect
CHAPTER 4. Soothing Your Nervous System
Healing Your Body’s Traumatic Stress
CHAPTER 5. Learning the Skill of Self-Compassion
Start Treating Yourself Like a Beloved Friend
CHAPTER 6. Embracing Every Part of You
The New Science of Parts-Based Therapies
CHAPTER 7. Working with Your Protectors
When Your Parts Try to Help in Unhelpful Ways
CHAPTER 8. Meeting Your Compassionate Self
Learning that Everything You Need to Heal is Already Inside
CHAPTER 9. Learning to Love Your Inner Child
Accepting, Loving & Healing the Little Boy or Girl Inside
CHAPTER 10. Embracing Post-Traumatic Growth
How You Can Flourish & Thrive After Trauma
References
Index
About the Author
Guided Imagery, Journalling, Breathwork & Meditation Practices
Chapter 1.
Journal: What Kind Of Child Were You?
Journal: Which Of Your Core Emotional Needs Were Not Met?
Chapter 2. Your Life Story
Journal: What Is Your Life Story?
Meditation: Reframing Your Regrets
Journal: What Is Your New Life Story?
Chapter 3. What Is Childhood Trauma?
Journal: Did You Experience Small T Trauma?
Meditation: Compassionate Breathing
Journal: What Is Your Ace Score? And How Does That Affect You Now?
Meditation: Safety Bubble Imagery
Meditation: Safe Place Imagery
Chapter 4. Soothing Your Nervous System
Journal: Using Your Mind To Change Your Brain
Meditation: Box Breathing
Journal: Getting To Know Your Nervous System
Meditation: Colour Breathing
Meditation: Mindful Grounding Technique
Chapter 5. Learning The Skill Of Self-Compassion
Journal: Are You More Compassionate Than You Think?
Meditation: Compassionate Friend
Journal: What Are Your Obstacles To Self-Compassion?
Meditation: Body, Breath, Touch, Talk
Meditation: Learning To Forgive Yourself
Chapter 6. Embracing Every Part Of You
Journal: How Does The Idea Of Parts Land With You?
Meditation: Calming Your Parts
Meditation: Which Part Are Your Blended With Right Now?
Meditation: The Path
Chapter 7. Working With Your Protectors
Journal: Which Addictive Processes Do You Struggle With?
Meditation: Befriending Your Inner Soother
Journal: Getting To Know Your Inner Worrier
Meditation: Working With Your Inner Critic
Chapter 8. Meeting Your Compassionate Self
Journal: How Do You Experience Self Day To Day?
Meditation: Accessing Healing Self-Energy
Meditation: Taking In The Good
Journal: Write A Letter From Your Self
Chapter 9. Learning To Love Your Inner Child
Journal: How Do You Visualise Your Inner Child?
Journal: Write A Letter To Your Inner Child
Meditation: Helping Your Anxious Inner Child Feel Safe
Chapter 10. Embracing Post-Traumatic Growth
Journal: The Mud And The Lotus
Journal: Taking Stock Of Your Relationships
Meditation: Hardwiring Happiness
Meditation: Imagine A Happier Future
The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.
The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.
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