An Introduction to Healing Trauma and Grief
Hello and welcome. My name is Adrienne Burns, and I am a Licensed Professional Counselor and Registered Yoga Teacher. I have over 17 years experience in the mental health field and 13 years of experience as a mental health therapist, specializing in trauma and grief. Throughout my career, I have worked with individuals from diverse backgrounds, each navigating their own unique path toward healing and recovery. I also bring a lived understanding of trauma and grief, which guides how I hold space for my clients—with presence, compassion, and perspective.
One of the most important things I have learned, both professionally and personally, is that trauma and grief are complex, layered experiences that impact both the mind and body. Trauma is not only defined by what happened but by how the experience was processed and stored within us. When something feels overwhelming, the nervous system can become dysregulated, leaving us feeling stuck in patterns of anxiety, shutdown, or reactivity.
Grief, while often associated with the loss of a loved one, can also arise from many forms of loss, i.e., relationships, identity, life transitions, or unmet expectations. It is not a linear process, nor does it follow a predictable timeline. Grief can ebb and flow, sometimes showing up when we least expect it and often coexisting with other emotions such as anger, confusion, or even moments of relief.
Healing begins with a willingness to invest in yourself, but it also requires the right support. Many clients share that their past experiences with therapy have been mixed, or that they have felt hesitant to begin therapy at all. Often, this comes down to one essential factor: finding the right therapist.
The concept of “goodness of fit” is foundational in therapy. Healing is most effective when you feel a genuine sense of trust, comfort, and connection with your therapist. If the relationship feels only “okay,” it can be difficult to fully open up or engage in the process. I often describe this as a sense of alignment when your personalities and values resonate, and you have a natural feeling of ease. Sometimes it is as simple as a gut reaction: “I feel like I can trust this person.” That connection can make all the difference in your ability to move forward.
When it comes to trauma and grief, there is no one-size-fits-all approach. Each person’s experience is different, and a skilled therapist will meet you where you are, tailoring the work to your needs and readiness. Healing is not linear. There may be days when you feel grounded and hopeful, and others when unexpected memories, emotions, or body sensations arise. These shifts are a normal part of the healing process. They are not setbacks but signs that your system is processing and integrating what is being held in the mind and body.
From a nervous system perspective, trauma can narrow what we call the “window of tolerance”—the range in which we are able to stay present and regulated. When we move outside of that window, we may feel overwhelmed (anxiety, panic, emotional flooding) or disconnected (numbness, shutdown, disconnection). Part of the healing process is gently expanding this window so that you can stay more present with your experiences without becoming overwhelmed.
In my work, I place a strong emphasis on preparation and building a foundation before processing trauma. This includes developing regulation and self-soothing skills so that you feel supported both in and outside of sessions. My goal is not for clients to leave feeling overwhelmed, but instead to feel more equipped to navigate what arises. As these skills strengthen, your capacity to tolerate and process difficult emotions can grow.
At times, this process may include evidence-based approaches such as EMDR (Eye Movement Desensitization and Reprocessing), which supports the brain in reprocessing distressing experiences, so they feel less overwhelming and more integrated over time. We may also incorporate body-based practices, such as Trauma Sensitive Yoga, which gently invite awareness of physical sensations and support reconnection with the body in a way that emphasizes choice, safety, and autonomy. These approaches are always offered collaboratively and at a pace that feels right for you.
Journaling can be a valuable tool in this process when approached with care and intention. Rather than diving into every detail of a traumatic experience, I encourage starting slowly focusing on present-moment emotions, body sensations, or recurring thoughts. This helps reconnect the mind and body, especially in moments when you may feel disconnected or on autopilot. Over time, journaling can foster curiosity: What triggered this feeling? What did I notice in my body? How did I respond?
At the same time, it is important to pace yourself. If journaling begins to feel overwhelming or activating, it is okay and encouraged to pause. Stepping away, going for a walk, or engaging in something light and comforting can help regulate your system. Healing work requires both exploration and care.
It is also important to recognize that not every coping strategy works for every person. While techniques like deep breathing can be helpful for many, they may feel uncomfortable or even increase anxiety for others. In those cases, we explore alternative approaches, such as grounding through the senses, movement, or focusing attention outward. Therapy is about discovering what works best for you as an individual.
Healing from trauma and grief is a deeply personal journey that unfolds through both understanding and lived experience, involving the connection between mind and body. It takes time, patience, and compassion for yourself along the way. With the right support and tools, it is possible to reconnect, process, and move toward a greater sense of stability, meaning, and well-being.
The following are supportive techniques to help calm the body and mind when feeling triggered, along with grounding practices to safely transition out of journaling exercises that may become activating.
Using cold water. Splashing it on the face, splashing it on the back of the neck, drinking ice cold water or putting an ice pack on the back of the neck or forehead. This helps to bring the mind and body back into alignment when triggered.
Standing outside in the grass barefoot. This can be very grounding when we feel overwhelmed.
Creating a calming playlist to listen to – be careful with this one. Really find neutral songs that do not tie to any negative emotions or that could be tied to a person or event. I often suggest finding instrumental music that helps you to feel calm.
Going for a walk
If you are interested in learning more about trauma and grief therapy or would like to see if we might be a good fit, you’re welcome to reach out using the contact information below.
Adrienne Burns, M.S. ED., LPC, LAC, RYT200, TCTSY-F
Phone: 720-805-8778
Email: adrienneburns@agroundingplacellc.com
Website: www.agroundingplacellc.com
Mary Ann and I are also collaborating on a two-part workshop Regulating through Hardship in August and September 2026. Stay tuned for more details!
Next Month: The Heart and the Mind
Our culture places great emphasis on the mind, valuing intellect and education, achievement, productivity, accomplishment, busyness. Yet the mind is also the place where judgment, rigidity, and overthinking originate. Less attention is paid to the heart, the home of our deepest self and the seat of kindness, compassion, acceptance and peace. We need both heart and mind to navigate this life on earth.