What is trauma? Look it up in the dictionary, and you’ll find it defined as “a deeply distressing or disturbing experience.” And you know what? It’s painfully common.

According to the Sidran Institute of Traumatic Stress Education and Advocacy, about 70% of people will experience at least one traumatic event in their lifetime.

June is Post-Traumatic Stress Disorder (PTSD) Awareness Month—a time to shine a light on trauma, its lasting effects, and the importance of healing. Here are thirteen powerful quotes to inspire strength, resilience, and hope.

Quotes on Trauma and Healing

Quote 1: To live in the body of a survivor is to never be able to leave the scene of the crime. I cannot ignore the fact that I live here. – Blythe Baird

Quote 2: Someone once asked me, “Why do you always insist on taking the hard road?” I replied, “Why do you assume I see two roads?” – Unknown

Quote 3: Childhood trauma can lead to an adulthood spent in survival mode, afraid to plant roots, to plan for the future, to trust, and to let joy in. It’s a blessing to shift from surviving to thriving. It’s not simple, but there is more than survival. – Unknown

Quote 4: There are wounds that never show on the body that are deeper and more hurtful than anything that bleeds. – Laurell K. Hamilton

Quote 5: Trauma in a person, decontextualized over time, looks like personality. Trauma in a family, decontextualized over time, looks like family traits. Trauma in a people, decontextualized over time, looks like culture. – Resmaa Menakem

Quote 6: An unhealed person can find offense in pretty much anything someone does. A healed person understands that the actions of others have nothing to do with them. Each day you get to decide which one you will be. – Unknown

Quote 7: Heal, so you don’t have to give a sarcastic tone to uplifting messages. Heal, so you never have to make anyone else the object of your own frustration. Heal, so when someone tells you they love you, you may allow yourself to believe them. – Banff Wellness Retreat

Quote 8: If you continue to carry bricks from your past, you will end up building the same house. – Unknown

Quote 9: Your trauma is not your fault, but healing is your responsibility. – Unknown

Quote 10: As every therapist will tell you, healing involves discomfort. But so is refusing to heal. And over time, refusing to heal is always more painful. – Resmaa Menakem

Quote 11: Trauma creates change you don’t choose. Healing is about creating change you do choose. – Michelle Rosenthal

Quote 12: Now, every time I witness a strong person, I want to know: What darkness did you conquer in your story? Mountains don’t rise without earthquakes. – Katherine Mackenett

Quote 13: Perhaps the butterfly is proof that you can go through a great deal of darkness yet become something beautiful. – Unknown

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Did you know June is PTSD Awareness Month? It’s a time to shed light on post-traumatic stress disorder (PTSD) — a serious mental health condition that can affect people of all ages and backgrounds.

What Is PTSD?

Post-traumatic stress disorder develops after exposure to highly stressful or traumatic events. This may include violence, abuse, accidents, natural disasters, or combat. It affects roughly 8 million Americans annually, including children, caregivers, and adults in our communities.

Check out the video below from Vietnam veteran Ron Whitcomb, where he shares his powerful story of navigating life with PTSD after returning from the war in the late 1960s.

PTSD Symptoms

PTSD symptoms can vary but often fall into these key categories:

Intrusive Memories

Intrusive memories can look like:

• Recurring, unwanted, distressing memories
• Flashbacks (reliving the traumatic event)
• Nightmares about the trauma
• Emotional or physical distress when reminded of the event

Avoidance

Avoidance can manifest as:

• Avoiding thoughts, feelings, or conversations about trauma
• Steering clear of places, people, or activities that bring back memories of trauma

Negative Changes in Mood and Thinking

Negative changes in mood and thinking can look like:

• Negative beliefs about self, others, or the world
• Feelings of hopelessness
• Memory gaps about trauma
• Feeling detached or estranged from loved ones
• Loss of interest in once-enjoyed activities
• Emotional numbness

Changes in Physical and Emotional Reactions

Changes in physical and emotional reactions can manifest as:

• Being easily startled or feeling on edge
• Self-destructive behaviors (e.g., substance misuse, reckless driving)
• Difficulty sleeping or concentrating
• Irritability, angry outbursts, or aggressive behavior
• Feelings of guilt or shame

PTSD in Children

For children under age 6, symptoms may also include:

• Re-enacting the trauma during play
• Frightening dreams

What Causes PTSD?

PTSD can result from any event that feels life-threatening or overwhelming. Common causes include:

• Combat exposure
• Physical or sexual assault
• Serious accidents
• Sudden loss of a loved one
• Childhood abuse or neglect

Treatment and Support

There is hope. PTSD treatment often includes therapy, medication, and support groups. Early intervention can make a big difference in healing and recovery.

Want to Learn More?

Click here for more information about PTSD causes, treatments, and how it affects children.

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Emotional healing starts with feeling.

We can’t heal what we don’t allow ourselves to feel. The emotions we bury don’t disappear; they build up, quietly impacting our health, relationships, and sense of peace. Left unaddressed, they can become a heavy weight that we pass down through our parenting—rippling through future generations.

Below are fifteen quotes on generational patterns, trauma, and the journey to emotional healing.

Quotes Exploring the Path to Emotional Healing

Quote 1: That which is left unresolved from our childhood will land on the lap of our romantic partnerships + our parenting. – Inspired by Dr. Erika Velez

What remains unsettled within us finds its way into our parenting and relationships. Through self-awareness and compassion, we can break free from the patterns that no longer serve us. By nurturing our emotional well-being, we pave the way for a brighter, more connected future.

Quote 2: When children have big feelings, and we use toys, treats, or activities to distract them from what’s upsetting, we show them how to escape uncomfortable feelings rather than how to cope and move through them. – @aparentingpath

When children experience big emotions, it can be tempting to resort to toys, treats, or activities as a quick fix to help them feel better. But when we choose this path, we unintentionally teach them to evade rather than confront their discomfort.

Instead, embrace the opportunity to teach kids how to sit with and process their emotions. By holding space, validating feelings, and gently guiding children through challenging moments, we equip them with the tools to cope, grow, and thrive.

Quote 3: Addiction begins with the hope that something “out there” can instantly fill the emptiness inside. – Jean Kilbourne

Addiction is often born from a pattern of seeking external comforts to escape internal discomfort. When we distract kids from their feelings, we unintentionally teach them to avoid or suppress their emotions rather than develop healthy coping mechanisms to navigate through them. 

Early patterns of seeking instant relief set the stage for addiction as we learn to seek external sources to fill our inner void. We must teach kids how to recognize, express, and process their emotions, providing them with the tools to cope, heal, and build resilience in facing life’s challenges.

Quote 4: If we never let children go through the full wave of emotions when the emotion hits, there won’t be the assurance that it will pass. That is scary. – Krysten Taprell

Emotions are like waves, rising and falling in intensity. We must allow kids to experience the entire spectrum of the waters.

If we shield them from the waves, they may not grasp the temporary nature of emotions—which, for a child, can be scary. But when we courageously guide them through the storm, we assure them that feelings pass, bringing strength and comfort.

Quote 5: Numbing is a very human defense mechanism. It is a disconnect to protect ourselves from what has been emotionally and relationally too vulnerable, overwhelming, hurtful, or unsafe. – Inspired by Lelia Schott

Numbing acts as a disconnect, offering temporary respite from the intensity of our emotions—but while momentarily comforting, it prevents healing.

We must allow ourselves to experience emotions, embracing our discomfort with courage and compassion. By facing our vulnerabilities head-on, we create space for healing and lay the path to resilience.

Quote 6: Research on emotional suppression shows that when emotions are pushed aside or ignored, they get stronger. Psychologists call this amplification. – Inspired by Susan David

We have to feel it to heal it. By embracing our emotions, we open the door to self-regulation—cultivating greater self-awareness, healthier responses to others, and a more balanced journey.

Quote 7: Yes, your emotions are valid, but that is not permission to react to those emotions in any way you feel like it. We are all connected, and words and actions are impactful, so use them responsibly. – Inspired by Dr. Caroline Leaf

Yes, our emotions are valid, and it’s important to honor and acknowledge them. But it’s equally essential to recognize that our emotions don’t permit us to react without considering the impact on others. 

Our words and actions hold power. Even in the face of intense emotions, we have the capacity to respond thoughtfully. We can choose words that heal rather than harm—actions that uplift rather than tear down.

Quote 8: A lot of our explosive emotional reactions aren’t actually a response to the present moment. They’re a build-up of all the times we were in a similar dynamic and did not stand up for ourselves, use our voices, or express our emotions. – @haileypaigemagee

Our emotional reactions often trace back to unresolved echoes of our past, reverberating through our present experiences. By acknowledging our feelings, we grant ourselves the space to understand their origins—unraveling the threads of past experiences that continue to weave into our present reactions.

As we cultivate a deeper understanding, we unlock the power of healthier responses to others, fostering empathy and compassion in our connections.

Quote 9: Never let your emotions overpower your intelligence. – Drake Taylor

Have you heard of the term “emotional hijacking?” It refers to a sudden and intense emotional response that bypasses our ability to process situations logically.

Our amygdala, the part of the brain responsible for processing emotions and triggering the fight-or-flight response, takes over the rational thinking processes of the prefrontal cortex, resulting in impulsive behaviors, exaggerated emotional reactions, and difficulty in making sound decisions.

It can occur in response to perceived threats, stressful events, or triggers of traumatic experiences, leading to outbursts of anger, fear, or sadness that may be disproportionate to a situation. 

Recognizing when emotional hijacking is taking place is essential to responding effectively. Techniques like deep breathing, mindfulness, and taking a step back to assess can help us regain control over our emotions and allow for more thoughtful responses.

Quote 10: It’s not about managing your emotions. It’s about managing your reaction to your emotions. – Inspired by Yung Pueblo

Emotional intelligence is not just about controlling our emotions but leveraging them as a source of strength. More than managing our feelings, it’s empowering ourselves to manage our reactions to them effectively.

Quote 11: Identifying the pattern is awareness; choosing not to repeat the cycle is growth. – Billy Chapata

Growth starts when we consciously decide not to perpetuate old cycles—a journey that begins with self-awareness. By identifying patterns woven into our interactions and tuning into our emotions, we can understand ourselves and others more profoundly.

Once we start this trek, we’re better able to respond intentionally to those in our lives rather than simply reacting—a transformative step towards greater well-being and more harmonious relationships.

Quote 12: We cannot be more connected to others than we are to ourselves. – Brene Brown

True connection to others begins with cultivating a deep connection to ourselves. Through self-discovery, self-acceptance, and self-compassion, we create the foundation for meaningful and authentic relationships.

When we prioritize nurturing our own well-being, we unlock the capacity to understand and empathize with others on a more profound level. By tending to our own emotional landscape, we gain the tools to navigate the intricate terrain of human connection.

Quote 13: Our ability to tolerate anger, frustration, and behavior we don’t like is a skill we can strengthen by investigating the source of our discomfort. – Lori Petro

We can’t meet others more deeply than we’ve met ourselves.

By delving into the root causes of our discomfort, we open the door to strengthening our emotional resilience. As we gain insight into our triggers and patterns, we empower ourselves to respond with empathy and understanding to others.

Remember, our capacity to navigate anger, frustration, and behaviors that challenge us is a skill we can hone. Through self-reflection and curiosity, we expand our ability to tolerate + hold space for others, fostering healthier relationships.

Quote 14: Practicing how to turn toward ourselves with curious compassion when we are having a hard time is a big step towards softening our reactions. – Lelia Schott

In challenging moments when emotions are high and patience is low, we can respond instead of react.

By cultivating the ability to pause and tune into our emotions, we create space for understanding and acceptance. When we extend compassion to ourselves, we open the door to softer, more empathetic responses to others.

Quote 15: Look at yourself through the lens of compassion and understanding. Only then growth is possible. – Anna Aslanian, LMFT

Self-awareness is a powerful tool that allows us to evolve and thrive—both personally and professionally. By looking at ourselves through a lens of compassion, we open the door to endless opportunities for growth.

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When emotions run high, your ability to regulate—to effectively manage your emotions, energy levels, and behaviors—makes all the difference. It’s an essential skill, not just for your own well-being, but for navigating relationships with others in a way that builds trust and connection.

We all have moments when our feelings take over—when frustration builds or someone hits a nerve. In those moments, it’s easy to react. But when we pause, reflect, and respond with intention, we strengthen our relationships and model emotional balance for those around us.

How to Regulate Emotions & Respond to Others

Here are five simple, powerful tips to help you regulate in the moment and respond with clarity—not overwhelm.

Identify Your Triggers

Start by paying attention to the patterns—those moments that consistently spark strong emotional responses. Do certain situations, tones, or topics light a fuse? Recognizing your triggers isn’t about blame. It’s about awareness. When you understand what’s setting you off, you’re better equipped to respond instead of react.

Pause and Breathe

When you notice your body or mind getting activated, give yourself a beat. Pause. Breathe. That tiny gap between stimulus and response? It matters. It’s where self-control lives. The goal isn’t to ignore what you’re feeling—it’s to create just enough space to choose how you want to respond.

Notice What You Feel

Emotions often show up in the body before the brain fully catches on. A tight chest. Clenched jaw. Restless legs. Be curious about those signals—they’re information. Tuning in to what you feel physically can offer insight into what’s happening emotionally.

Accept Your Emotions

There’s no “bad” emotion. Anger, sadness, fear—these are all natural parts of being human. Accepting your emotions doesn’t mean letting them run the show. It means acknowledging what’s present without judgment. Practicing self-compassion in tough moments helps us show up better for others and for ourselves.

Practice Mindfulness

Mindfulness doesn’t need to be complicated. It’s simply about noticing what’s happening—inside you and around you. Use your senses. What do you hear? Feel? See? Returning to the present helps you stay grounded when emotions feel big.

The Bottom Line

Regulating emotions isn’t about stuffing them down or pretending everything’s fine. It’s about building awareness, creating space, and responding with intention. Whether you’re parenting a child with big feelings or navigating the complexities of professional life, these small shifts can have a big impact.

You won’t get it perfect every time—and that’s okay. But with practice, you’ll start to notice moments of calm where there once was chaos. And those moments matter.

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Trauma triggers can be easy to miss—especially in children. But recognizing them is key to understanding behavior, offering meaningful support, and helping kids feel safe.

What’s a trauma trigger? A trigger is a reminder of past trauma. It can set off an emotional alarm system, causing feelings of overwhelming sadness, anxiety, or panic.

Common Trauma Triggers

Our capacity to navigate our triggers and recognize them in children is critical to our ability to provide gentle guidance and help kids grow strong.

Common trauma triggers include:

How Kids Respond to Trauma Triggers

A good indicator that trauma has been triggered is when response intensity doesn’t match the intensity of stressors or when behaviors seem confusing or inexplicable.

Look for Emotions Driving Behaviors

When navigating triggers, get curious. Look for the emotions driving behaviors and use mirroring as a tool for supportive conversations.

When we acknowledge we’re aware of children’s feelings & experiences, it’s normalizing. We don’t need to talk them out of their feelings—this kind of recognition is healing.

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