9 things you can do to protect yourself from future trauma

Traumatic experiences like violence, abuse or abandonment leave emotional scars that rewire our nervous system. In each of those events there is an implied message that can imprint deep with us. These messages can become beliefs that we hold against ourselves.

Those messages are things like:

You are worthless
You are flawed
You are not good enough
You do not belong
You are ugly
No one will ever love you
You have no meaning

Why are some traumatised by an experience and others are not?

The more we have things that remind us of our worth and meaning, the more we are protected from trauma. When the negative messages come they do not hit as hard to go as deep. Sometimes we can escape these experiences with no trauma at all.

We want to be surrounded by people and activities that give us worth, meaning and significance. If our mom loved us unconditionally, then it does not hurt so much when an abusive father tells us we are worthless. If we get bullied at school but our friends comfort us afterwards it doesn’t so much. When we are treated unfairly at work but we are confident in our skills and our past work we lose less sleep. If our spouse dies suddenly but we are surrounded by friends and family, it cushions that hard loss.

Loving connections protect from trauma

There are things we can do to protect us from future trauma and aid the trauma recovery process.

Pursue relationships where you feel emotionally supported, loved, accepted, and belonging
This might just be the most powerful one. Having someone in our life, anyone, who unconditionally loves us can reduce the risk of trauma by around one half. The more vulnerability you can show in this relationships, the more you will feel that love and acceptance.

Find work or projects that connect you with your values, meaning and purpose.
These activities help remind you of your worth. The more you align yourself with your goals, difficult events can be framed as setbacks.

Regularly talk to someone you trust like a friend, mentor, sponsor or therapist
Few things help us feel more valued than being heard. Having someone hear our thoughts and respond to our feelings it validates us as people. Having someone you know that treats you with care and is eager to learn about you helps us believe are significant.

Enjoy quality time with safe friends and family
Quality time involves experiences that help us bond. Sometimes there are words, sometimes they are not. It could be fishing with a buddy or a long walk with a friend together. Enjoy life together.

Pursue experiences that leave you feeling successful or empowered
We all have things we are good at even if they are small. Celebrate the little things and do not discount them. If you are good at something, then find ways to do more of it and if possible, do it for or with others.

Focus on your health with attention to exercise and nutrition
Treating your body as something important and that matters helps you believe that you are important and that you matter. Exercise, while hard to do when you are not feeling good, is probably the best non-medical antidepressant.

Take time to relax and find activities you enjoy
Overworking yourself leads to fatigue and irritability. Sometimes it is necessary but if you constantly put other people or projects ahead of yourself, you are not treating yourself like you have value. Find things that help you unwind. Treat yourself, because doing so tells you that you are worth something.

Do activities that help you understand yourself, like journaling, meditation or self-reflection.
It might appear like a stretch for some to believe but you are a unique and valuable person. If you give yourself fair consideration you will find things to appreciate like strengths, skills and passions. The more you align yourself with those strengths, skills and passions, you will find accomplishment and meaning.

Engage in spiritual practices like meditation, prayer, yoga or walks in nature
Spirituality can be a deep source of connection and give us meaning and purpose. Spirituality often gives us a sense of the interconnectedness of people and a grounding in transcendent love.

Our counsellors can help

We are available in person in Saskatatoon, SK and online across western Canada.

Jacqueline Block

Jacqueline Block – Counsellor

Life can feel overwhelming — especially when you’re carrying stress, trauma, grief, relational wounds, or insecurities. These experiences can leave you anxious, angry, hurt, hopeless, or unsure of where to begin. You don’t have to navigate any of this alone.

I use Integrative Psychotherapy to help you make sense of what you’re going through and to heal patterns of thinking, feeling, and relating that limit your peace and potential.

My approach is collaborative, respectful, and grounded in empathy. Together, we’ll work toward your counselling goals in a space that supports safety, clarity, and meaningful growth.

If you’re ready to explore change and find support, I’d be glad to meet with you.

Leighton Tebay, CCC

Do you feel weighed down by an inner critic, fear that won’t let go, or emotional pain that feels too heavy to carry? You’re not alone—and you don’t have to face this alone.

Anxiety, depression, addiction, and anger mask deeper wounds of trauma and shame. With a calming, compassionate presence I make a safe space for big feelings and fears. I bring wisdom and experience to help people make sense of what they are going through. Together we can find your own strength and compassion and go from coping to healing.

I use Internal Family Systems (IFS), a gentle yet transformative approach that helps you reconnect with your true self and begin the journey toward wholeness. Regardless of what you’ve done or what has been done to you, you matter. If you’re ready to take the first step toward healing, I’m here to walk with you.

Find out more about me.

Thomas Friesen

Thomas Friesen, CCC

Do you feel stuck—unsure of who you are or where you’re going?
It’s easy to lose touch with ourselves in the midst of life’s demands and wounds. When we’re constantly trying to meet expectations, there’s often little space left for our own feelings, hopes, and what matters most to you.

This can lead to anxiety, frustration, and a sense of emptiness. You may feel like you’re living someone else’s life, disconnected from your true self.

I use Internal Family Systems (IFS) therapy to help people reconnect find their true selves and find healing from the experiences that have shaped them. As clarity and confidence grow, you can begin to live with greater authenticity, freedom, and purpose.

In a safe, non-judgmental space, you’ll have the opportunity to heal and move forward with intention. Book today and take the first step toward a more grounded, meaningful life

Find out more about me.

Alexandria Kennedy

Alexandria Kennedy, CCC

Do you feel like a failure because you don’t quite fit in this world? Do you feel guilt and shame because you can’t keep up with the expectations? Is life just a little too overwhelming? I specialize in helping those who feel stuck in patterns that bring frustration and shame.

You might be diagnosed with ADHD, Autism or just feel like you are struggling to get through the muck of grief, anxiety, or depression. You might be someone struggling to support a loved one who is trying make their way in a world that isn’t designed for them.

I help bring understanding to life’s difficult challenges. In my approach to therapy, I help bring clarity to problems that keep us stuck. I help you find your strength and equip you with skills to manage your emotions and find a way to not just survive but thrive.

I am trained in Narrative Therapy, Solution Focused Therapy, Emotionally Focused Therapy and Attachment Theory. I am happy to take on clients age 10 and older.

You can find out more about me here.

About the author

Leighton Tebay MC, CCC

I’m Leighton Tebay, a Canadian Certified Counsellor and Level 2 IFS Therapist. I’ve been helping people since 2020 heal from the wounds of the past and get their life back. You can find out more about me here.