Big Feelings? How Kids (and Adults) Can Learn to Handle Them

Do you ever notice that big feelings - like frustration, anxiety, or sadness - can feel overwhelming, confusing, or even unmanageable?

This month, I want to share a wonderful resource that helps kids (and anyone young at heart) learn how to notice, name, and navigate their emotions in healthy ways.

I have to admit - I really wish I’d had a book like this when I was a kid.

Growing up, I faced my own trauma and intense emotions without the words, guidance, or tools to understand or manage them. I didn’t know how to calm myself down when my feelings felt too big, or how to recognize when my thoughts were spiraling.

A story like this - playful, relatable, and full of humor - would have been such a gift.

It teaches that big feelings aren’t “bad,” and that learning ways to regulate emotions is not only possible, but also empowering.

Even as an adult, I see the value in stories like this - they normalize the experience of strong emotions and show that there are practical ways to manage them, without shame or judgment.

Sharing books like this encourages self-awareness, emotional intelligence, and resilience - lessons that are valuable at any age.

Whether you’re reading with a child or looking for a gentle reminder for yourself, it’s a simple, uplifting way to explore how we can handle our emotions instead of letting them handle us.

To healing, 

Rachel

P.S. If you're ready to take the next step in healing from abuse and would like to explore enrolling in the Beyond Surviving program, start by applying for a Discover Your Genuine Self Session.

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RESOURCE OF THE MONTH

A fun children’s story that empowers kids to get unstuck from life’s sticky challenges.

Join Duckie on his adventure of overcoming obstacles, changes, behaviors, anxiety and emotions. This book uses humor and creativity to equip kids to build resilience in diverse situations. Whether you get stuck in bed, on the floor, in quicksand, in the snow or stuck with big feelings, Duckie understands and he can help you find a way out through self regulation and problem solving. The beautiful illustrations and clear, simple rhyming sentences appeal to anyone from 3-99 years of age.

Get Your Copy!

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UPCOMING EVENTS 

Have you experienced Betrayal? How about Abandonment? Please join me and over 30 other experts for AVAIYA University’s Healing Betrayal & Abandonment Wounds online series.

Register Here

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What if five days could finally silence the voice that says “I’m not enough”?

That belief steals confidence, opportunities, and joy. The story changes now.

The We Rise Together Summit (Oct 6–10, Free Online) brings together more than 20 world-class experts to help you rewrite that story.

👉 Practical tools you can use immediately
👉 Free access to each session for 24 hours
👉 A step into the strongest version of yourself
 

Grab your free pass today and begin your transformation!

Register Here

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brought to you in partnership with CPTSD Foundation

THIS MONTH'S TOPIC: LIVING IN OUR BODIES

As survivors of childhood sexual abuse, many of us find living in our bodies discomforting. Our abuse is taken in through our bodies and our bodies hold a record of our memories. We will explore the discomforts and pleasures, the way healing is related, and any lessons you've learned along the way for living in your body.

Register Here

When Anxiety Ran My Life… Here’s How I Reclaimed Control

Post-divorce back in 2006, starting over felt like stepping into a storm without an umbrella.

Life had taken an unexpected turn, and I was scared - terrified, really - that I wouldn’t be able to support myself. Living on my own again was harder than I imagined, and the future felt like a huge question mark.

Would I ever fall in love again? Would I be okay?

At times, I felt broken, unwanted, and deeply alone.

Daily life was a mix of small blessings and heavy anxiety. I was working as a nanny, and thank goodness for the kids’ naps, because that was often the only time I could let myself cry. The family I worked for was wonderfully supportive, and I was trying to build new friendships - but there was a lot of quiet loneliness in between.

Anxiety kept me stuck in subtle but powerful ways.

Some days it was hard to leave the house.

Dating felt terrifying - I carried big fears about being betrayed again.

My mind was a constant loop of “No one will ever love me” and “I’m going to end up homeless.”

The turning point came in the most ordinary of places: a park, watching ducks. I remembered the old saying about how ducks look calm on the surface, but underneath their little legs are paddling like crazy.

That’s exactly what I felt - going, going, going, but not releasing the fear that had my chest so tight. In that moment, I realized enough was enough. I didn’t want to live life in panic any longer.

The process of reclaiming calm wasn’t instant - but it was doable.

I began focusing on the truth: I had faced challenges and losses before, and I could handle this too.

I started practicing positive anticipation - training myself to look for what could go right, not just what could go wrong. That little mindset shift became a lifeline.

Today, anxiety shows up differently. It’s an alarm, not a jailer, reminding me, “Hey, you’re focusing only on the future and expecting the worst. Challenge that.”

I’m no longer stuck. I have freedom. I can look ahead and feel inspired, rather than paralyzed.

If you’re feeling trapped by anxiety right now, know this: you’ve got this.

And you don’t have to do it alone.

You can start small - just noticing the fear, acknowledging it, and then taking one brave step. Over time, you’ll find the space to create the life you truly want.

Take a deep breath today and remember: even small steps count. You’re capable of more than your anxiety tells you - and I’m here to help you burst that fear and step into the life you’re meant to live.

With you in it,

Rachel

P.S. If you're ready to take the next step in healing from abuse and would like to explore enrolling in the Beyond Surviving program, start by applying for a Discover Your Genuine Self Session.

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RESOURCE OF THE MONTH

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UPCOMING EVENTS 

Discover how anxiety - and the fears beneath it - are at the root of nearly all life’s challenges.

In this 90-minute live session with psychologist Todd Pressman, you’ll learn how to identify the core fear driving your anxiety and begin applying a proven, step-by-step method to release it.

You’ll leave with practical tools you can use immediately to create more peace, clarity, and freedom in your life. 

Date: September 23, 2025

Time: 12:30pm-1:00pm EST (with an optional live Q&A after)

Register Here

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brought to you in partnership with CPTSD Foundation

THIS MONTH'S TOPIC: SHAME

We’ll explore shame and how it affects our sense of self, our inner emotional lives, our relationships, and more. 

Register Here

Why Even Opening an Email Can Feel Scary When You’re Healing from Trauma

Have you ever stared at an email, felt a tightness in your chest, and thought, “I’m not ready for this”?

You’re not alone.

As someone who works with trauma survivors every day, I hear it all the time:

“I saw your email and meant to open it… but I couldn’t.”

“I’ve had this saved for weeks—I just haven’t felt ready.”

“I knew it was going to bring stuff up… so I avoided it.”

And guess what? That hesitation makes sense.

Because when you're living with the effects of trauma—especially complex trauma—everything that hints at healing can also stir up fear. Even something as simple as an email can feel like a trigger.

Why?

Because healing asks something of us. It asks us to feel, to remember, to face, to be present—and for many trauma survivors, those things haven’t always felt safe.

That email might contain truths you’re not sure you can face yet.

It might suggest changes you’re scared to make.

It might be a reminder of something you’ve been trying not to think about.

So your brain does what it learned to do to protect you:

It says, “Let’s not go there today.”

And that’s okay.

Fear is not a sign that you’re failing.

It’s a sign that your system is trying to stay safe.

The key is learning how to listen to that fear without letting it decide your future.

Because behind that fear might also be a part of you that wants more.

More freedom. More peace. More connection.

A life that’s about thriving—not just surviving.

But here’s the thing: healing doesn’t have to happen all at once.

You don’t have to be “ready” for everything right now.

You just have to be willing to take one small step at a time.

Sometimes, that step might look like opening a hard email.

Other times, it might be pausing to take a breath, texting a trusted friend, or just choosing to be kind to yourself today.

Whatever your pace—whatever your process—please know this:

You are not broken.

You are not behind.

You are not alone.

There’s no perfect timeline. No one “right” way to heal.

But there is a path forward—and you get to walk it at your own speed.

So if you’ve ever flinched at a subject line, closed a tab halfway through reading, or scrolled past something that felt too real—know that that’s not weakness. It’s wisdom, protection, survival. And it can shift with time.

When you're ready, the next step will be there.

And so will I.

With you in it,

Rachel

P.S. If you're ready to take the next step in healing from abuse and would like to explore enrolling in the Beyond Surviving program, start by applying for a Discover Your Genuine Self Session.

RESOURCE OF THE MONTH

UPCOMING EVENTS

Join us for this transformative workshop and leave with the confidence to navigate your relationships with discernment and trust. Whether in your personal or professional life, these skills will help you build stronger, more authentic connections.

Includes access to 7-Day Replay!

Register Here 

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CHECK THIS OUT!

✨ Introducing Queer Reflection — an empathy engine disguised as interactive storytelling.

Created by Bryan Alexander, this project invites you to feel what it’s like to live in queer skin.

Their first story, The Dinner Table, puts you in the shoes of a nonbinary teen coming out to their family. You choose your words. Watch their faces. Sit with the consequences. Then reflect.

This isn’t a game. It’s a gateway to understanding.

Because now more than ever, we don’t just need allies—we need people who feel it in their bones. 💔💪🏽

Start here 👉 queerreflection.com

Feeling Stuck? Try This Creative Healing Practice

When healing from trauma, it can be easy to get stuck in our heads - trying to think our way through pain, solve it like a puzzle, or make it all make sense.

But healing isn’t just a thinking thing. It’s a whole-self thing. That’s where art and creativity come in.

Creative expression invites the parts of us that don’t have words to speak. The brush, the pen, the clay, the music-they become bridges between the inside world and the outside one. They help us tell the truth in color and texture and sound, without needing it to be polished or perfect.

✨ Why Art Helps

Trauma lives in the body and nervous system. It affects our sense of time, self, and safety. Artistic expression gently creates space for integration. It offers:

• Access to emotions that may feel too overwhelming or confusing to talk about
• A sense of control - you decide what to create, how, and when
• Permission to play - something trauma often robs us of
• An outlet for release - without needing to explain or justify

Even if you don’t consider yourself “creative,” this is not about masterpieces. It’s about process over product. Scribbles. Messes. Half-finished things. It all counts.


🎒 Ways to Try This Out

Here are a few low-pressure ways to bring creative healing into your week:

🎨 Intuitive painting or drawing – Set a timer for 10 minutes. Use whatever colors or shapes call to you. No plan. Just let your hands move.

✍️ Stream-of-consciousness writing – Set a timer and write without stopping. Let it all spill out. Burn it afterward if that feels freeing.

🖼️ Collage – Cut up magazines or print images and create a visual representation of what safety, power, or freedom look like to you.

🎶 Music and movement – Make a playlist that speaks to your current season. Let your body move gently to the rhythm.

🍃 Nature-based art – Use leaves, rocks, or sticks to build something outside. No pressure, just presence.


🌻 One More Thing…

Creative expression isn’t a replacement for trauma work - but it’s a beautiful support and companion.
Think of it like building a language with your soul - one where your wounds can be witnessed, honored, and gently reshaped into something new.

And yes, laughter counts as art. Dance counts as art. Journaling counts as art.

You, just as you are, count as an artist.

So this July, whether it’s doodling in the margins, scribbling in a journal, or dancing in your kitchen - let creativity be part of your healing toolkit.

🧠 Your body will thank you.
💛 Your heart will exhale.
🌅 And somewhere, without needing to try, you’ll remember - there’s life beyond surviving.


🎯 Try This Week

Set aside just 10 minutes and try one of these:

🖌️ Draw your current emotional state using only shapes and colors - no words.
📝 Write a letter you’ll never send to someone or something that hurt you.
🧩 Make a mini collage that reflects how you want to feel by the end of the year.
💃 Put on a song that moves you and let your body respond - no choreography, no rules.

👉 Then pause. What came up? How do you feel now?

You don’t have to be “good at art” to heal.
You just have to show up and create something true.


With you in it,

P.S. If you're ready to take the next step in healing from abuse and would like to explore enrolling in the Beyond Surviving program, start by applying for a Discover Your Genuine Self Session.

P.P.S. Find other inspiration and resources here: 
https://www.rachelgrantcoaching.com/resources/creative/

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RESOURCE OF THE MONTH

Have you ever read a book that talked about a diary or a sketch book and wondered what it looked like? Come inside the mind of Amaris via her sketch book. Fill the pages with colors and life as you dive deeper into her mind and her happy place. Use the journal pages to keep track of your moods, answer questions to help you heal from your trauma.

Get your copy!

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UPCOMING EVENTS

BY PARTICIPATING IN THIS FREE MASTERCLASS, YOU WILL:

✅ Understand how trauma reshapes the brain - and how to take back control

✅ Identify limiting beliefs that block your healing

✅ Apply simple, neurologically-backed strategies to shift focus, reduce PTSD symptoms, and create real change


You’ll leave feeling empowered, equipped, and energized with tools you can use right away.

Includes access to 7-Day Replay!

Register Here 

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VOLUNTEER OPPORTUNITY!

🌟 Calling All Changemakers! 🌟

Are you passionate about creating a world free from s*xual violence? Do you believe in the power of education, advocacy, and healing? The S*xual Assault Advocacy Network (SAAN) is looking for dedicated volunteers to help them further their mission of supporting survivors and building safer, more inclusive communities.

They are currently seeking support in these key areas:

📱 Social Media Management
📝 Newsletter Writing
💡 Fundraising & Community Engagement

Whether you're a skilled writer, a creative mind, or simply someone who wants to make a difference - your voice matters and your time counts.

At SAAN, they believe in empowerment, compassion, restorative justice, and inclusion. When you volunteer with them, you become part of a movement rooted in respect, consent, and dignity.

💌 Ready to get involved? 

Reach out to HuNia Bradly
at thesaanteam@gmail.com to learn more.

Together, we can build a world where survivors are heard, supported, and empowered. 💜

Learn more about the organization here:
https://www.saancommunity.org/aboutsaan

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COMING FEBRUARY 2026!!




If you’re a woman who is feeling disconnected from your body, your sensuality, or that fire inside you—you’re not alone. Join us in Costa Rica for a soul-stirring, pleasure-filled week where we’ll melt away shame, awaken your desires, and help you fall wildly in love with yourself again.



VIP EARLY BIRD REGISTRATION IS NOW OPEN!

 

 

5 Summertime Nervous System Boosters

Summer has a way of whispering, “Hey... maybe take a breath?”

The days stretch longer, the pace slows down (sometimes), and the world smells like sunscreen and BBQ sauce. It’s the season of exhaling - if we let it be.

But for survivors - especially those in the LGBTQIA+ community - summer can bring a mixed bag. Pride Month can be a time of celebration, community, and glittery fabulousness… and it can stir up grief, anxiety, or a deep sense of “where do I fit in?”

So this month, I want to hand you a simple gift:

👉 Permission to soothe. Permission to slow. Permission to let your nervous system have its own little vacation.

Why Your Nervous System Deserves a Break (Yes, Even Yours)
When you’ve lived through trauma, your nervous system doesn’t always get the memo that it’s safe now. Even during “fun” moments - cookouts, crowds, Pride events, or even just sitting still - your body might be like,

“This is fine. Everything’s fine. Except it’s NOT. We’re all gonna die.”

Cue the tension, racing thoughts, irritability, and a strange urge to flee the farmer’s market because someone in the kale aisle smelled like your ex.

This isn’t because something’s wrong with you. It’s because your body got really, really good at protecting you. And now we’re helping it learn a new rhythm - one that doesn’t require constant emergency mode.

And lucky for us, summer is full of regulation-friendly options. Let’s take advantage.

Here are some gentle, body-loving ways to bring a little ease into your system this season!

🌿 Touch the Earth (Literally)
Put your bare feet in the grass, sand, or dirt. Hug a tree (no shame). Nature has this sneaky way of reminding your body that you’re here, now, and safe. Plus, it’s free therapy.

🍓 Savor Something Juicy
Pick a summer fruit - watermelon, berries, a popsicle that turns your tongue blue - and actually let yourself taste it. Sensory engagement is an amazing way to bring your body into the present.

🏳️‍🌈 Honor Pride in Your Own Way
There’s no “right” way to be queer or to celebrate Pride. If you want to be loud and fabulous - go for it! If you’d rather binge heartwarming queer rom-coms with your cat and a bowl of popcorn, that’s sacred too. Visibility is beautiful. So is rest.

❄️ Cool It Down
Use a cold cloth on the back of your neck. Keep peppermint oil nearby. Or try this: inhale through your nose, then exhale through pursed lips like you’re blowing out a birthday candle. Instant chill (literally and metaphorically).

🛑 Power Down to Power Up
Step away from your phone - yes, even TikTok - for just ten minutes. Lie down, breathe, stare at the ceiling fan like it’s giving a TED Talk. Give your nervous system a moment to do nothing, and it will thank you.

In Case You Needed This Reminder…

You don’t have to earn rest.
You don’t have to be happy all summer.
You don’t have to do Pride “right.”
You’re allowed to cry, to laugh, to dance, to nap - sometimes all in the same hour.

So this June, I hope you let your nervous system stretch out on a metaphorical beach chair with a good book and a cold drink. I hope you celebrate what you can, grieve what you need to, and find moments of unexpected joy.

Your healing is happening. Even now. Especially now.

And if no one’s told you yet today - I’m proud of you. 🌈


To healing!

P.S. If you're ready to take the next step in healing from abuse and would like to explore enrolling in the Beyond Surviving program, start by applying for a Discover Your Genuine Self Session.

 

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RESOURCE OF THE MONTH

 

 Making the Invisible Visible:
Language and Legislation Through a Queer and Trans Lens 

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UPCOMING EVENTS




in partnership with CPTSD Foundation

June 9th

BREAKING THE SILENCE


This month, we’ll explore the many reasons it’s so difficult to break the silence including the many negative messages we receive about ourselves and how to find our voice.

Learn More & Register Here

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Get ready to unlock your inner confidence & embrace self-trust in this empowering masterclass designed to help you harness your instincts & navigate life's uncertainties with self-assurance.

Learn More & Register Here

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COMING FEBRUARY 2026!!




If you’re a woman who is feeling disconnected from your body, your sensuality, or that fire inside you—you’re not alone. Join us in Costa Rica for a soul-stirring, pleasure-filled week where we’ll melt away shame, awaken your desires, and help you fall wildly in love with yourself again.


VIP EARLY BIRD REGISTRATION IS NOW OPEN!