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Group Therapy Session

You don’t have to hold it all together. Not here.

At Trauma Recovery Alliance, we know that burnout isn’t a weakness—it’s a survival response to systems that expect you to carry more than is humanly possible.

 

Whether you're a first responder, veteran, or caregiver running on empty, our Stress Reset workshop + support group is a space to exhale, connect, and start feeling human again. No therapy labels. No pressure to share. Just tools, community, and real understanding.​

Day 1: Regulate – Calming the Nervous System

 

Goals: Understand how chronic stress works, and build practical tools to reset in real time.

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  • Meet your peer group in a pressure-free space (no forced sharing)

  • Learn how the nervous system reacts under pressure (fight/flight/freeze/fawn)

  • Practice real-world regulation techniques:

    • Box breathing

    • Grounding with your senses

    • Vagus nerve resets

  • Explore “The Survival Loop” and how stress cycles trap us

  • Create a personalized list of what actually helps you calm down

  • Leave with a simple, portable “calm kit” to use anywhere

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Day 2: Rebuild – Boundaries, Identity & Resilience

 

Goals: Reconnect with your identity outside the uniform, and learn ways to protect your energy and rebuild.

 

  • Begin with a nervous system reset to set the tone

  • Reflect on who you are beyond burnout and service roles

  • Identify emotional and physical boundaries that work for you

  • Practice real-life scripts and “say-no” strategies without guilt

  • Apply the tools from Day 1 to everyday high-stress situations

  • Explore optional next steps:

    • Peer support circles

    • Volunteer leadership

    • Private check-ins

  • Close in a dignity-first circle with recognition for your courage

 

What This Is NOT:

  • Therapy

  • A place you’ll be diagnosed or reported

  • A share-circle with pressure or shame

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