Small Steps, Big Changes: Joshua Barrett’s Journey to Overcome Trauma

For most survivors of trauma, the idea of recovery is impossible to attain if considered only as a destination. However, this was not for Joshua. Instead of reveling in dramatic leaps or significant changes, he depended on little deliberate action steps to formulate a stronghold in his healing process.

One of his daily habits that greatly benefitted him was journaling. When Joshua had a bad day, he would just write a sentence explaining how he felt or what was causing his anxiety. Such small acts became compelling catalysts for reflection, and through them, Joshua began to externalize his pain and gradually process it. The consistent practice helped him know himself better.

A critical element of Joshua’s recovery was grounding. Grounding focuses on the body, particularly on specific aspects of the sensory experience, which can include breathing or touch, as well as focus on different parts of the body. For example, when Joshua became so anxious that he could not sit still, he practiced deep breaths. He would concentrate on the sensation of air going in and out of his lungs. This straightforward and effective method has helped him eliminate his worries about the future and preoccupation with past traumas and brings him back to the present. He found that grounding would now and then keep him under control if he slipped into some kind of anxious state, thus fostering mental and physical calm.

Recovery wasn’t giant leaps, Joshua says. It was those small, consistent acts—that’s where the magic was. Like when I was writing one sentence in my journal or taking deep breaths when anxiety hit—it all added up over time.

Those small steps, insignificant as they may be, became the building blocks he would eventually stand long after his healing.

Recovery from trauma requires structure and regularity. For Joshua, good daily practices helped him to keep his feet on the ground as he worked through the healing process. His daily activities were Mindfulness, grounding techniques, and going to support groups. All such simple activities gave him the stability to rebuild himself emotionally and mentally.

For Josh, Mindfulness provided the basis for his rehabilitation. He was able to achieve brief, momentary flashes of insight to help him to be in control of his emotions. From this, he became less intoxicated by anxious thoughts, and his feet remained on the ground. Day by day, Joshua kept his feelings in equilibrium as he went through the process of recovery.