When Epstein news resurfaces, survivors often feel it in their bodies first. A trauma-informed, survivor-written guide to coping, grounding, and self-care during retraumatization.
Grounding and emotional release can help calm trauma activation.Recently, a friend reached out and said, “I’ve been thinking about you. With all the awfulness coming out, I hope you’re taking care of yourself.
” Her check-in stayed with me. It’s what inspired me to write this for anyone quietly struggling as new information about the Epstein files continues to surface. Each time these stories reappear, I feel it in my body before my mind can make sense of it. My breathing slows. My chest tightens. My stomach drops. Mydisorder , this activation may show up even more intensely through emotional flooding, shutdown, dissociation, body memories, or increased internal communication or conflict. Parts of the system may react differently or hold different pieces of the impact.but as someone who lives with DID myself. I know what it’s like to watch powerful people remain protected while survivors carry the weight. I know theIf the Epstein files have stirred something in you or within your DID system, there is nothing wrong with you. Your reaction makes sense. Below are practical ways to care for yourself when trauma is activated, whether you live with DID or identify as a survivor without a dissociative diagnosis.You are not “too sensitive.” You are not being dramatic. Your body and possibly parts of you are responding to reminders of past trauma. You might say:You do not have to read every article or watch every update. You are allowed to mute, unfollow, or step away, especially if different parts of you are becoming overwhelmed or activated. Ask yourself :As one of my former therapists used to say, “You have to feel it to heal it.” Feelings need space and movement, and a former mentor of mine modeled using art as a way to expressively release pain and anger, particularly the use of collage art.When trauma is activated, it can feel as if the past is happening all over again. Grounding can help orient the body and your parts to the here and now: You don’t need to regulate yourself instantly. Even small moments of grounding can help reduce overwhelm.It makes sense to feel furious when people in power are not held accountable. Anger does not make you bad, broken, or dangerous. It is what we choose to do with our feelings of anger that makes all the difference. Do your best to not take them out on yourselves or others. What causes harm is when anger turns inward:Nothing is wrong with you. Your nervous system and your parts developed to survive. They are doing what they learned to do.You do not have to educate others, defend survivors, share your experiences, or speak publicly. This applies to every survivor and every system. Advocacy can be meaningful, but only if it’s chosen by you and feels safe for you. You are allowed to rest. As Brene Brown often reminds us, we share our stories with those who have earned the right to hear them.Stories in the news like this can reopen grief, anger, and old wounds, and they can also remind us of something important: We survived. You are here. You have awareness, choice, and tools you may not have had before. Even when things feel chaotic or heavy, healing is still unfolding part by part, moment by moment.Take breaks when you need them; I cannot emphasize this one enough. As survivors and advocates have shared in other contexts, Elizabeth Smart has said, “I see myself as a survivor, I made it out the other side,” and Simone Biles has shown that prioritizing mental health is an act of strength. Caring for yourself right now, whether individually or as a system, is not selfish; it isSelf Tests are all about you. Are you outgoing or introverted? Are you a narcissist? Does perfectionism hold you back? Find out the answers to these questions and more with Psychology Today.
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