Welcome October
“Life starts all over again when it gets crisp in the fall.” — F. Scott Fitzgerald
Fall has always carried with it a sense of renewal. The air sharpens, the leaves turn, and we’re invited to pause, reflect, and let go of what no longer serves us. October is also Trauma Awareness Month—a reminder that just like nature’s cycles, healing is not linear, but seasonal. It takes time, patience, and the right environment to flourish again.
For many of the people I work with—young women and adults navigating chronic illness, heartbreak, or the long shadow of trauma—the word healing can feel far away. It’s not that they haven’t tried. It’s that trauma changes not only how we think, but also how we feel in our bodies and how we connect with others. This month, I want to bring you into a deeper understanding of trauma and share pathways forward: from awareness, to connection, to practical tools you can use right now.
Week 1: Trauma Awareness Month + Walk-and-Talk Therapy Kickoff
Trauma isn’t just what happened—it’s also how your nervous system responded, and how those patterns linger long after the event is over (van der Kolk, 2014). Sometimes, trauma shows up as hypervigilance or panic. Other times, it’s numbness, exhaustion, or disconnection from your body and relationships.
This month, I’m also launching my walk-and-talk therapy program in Kitchener, Waterloo, Guelph, and Halton. Research shows that being in nature reduces stress, lowers blood pressure, and can improve mood regulation (Annerstedt & Währborg, 2011). Combining therapy with movement can help ease the intensity of sitting across from someone and give your body a natural outlet for processing. For many, the rhythm of walking makes it easier to open up and feel grounded.
Week 2: Healing Through Connection
Trauma often isolates us. It teaches us—falsely—that we are unsafe with others or unworthy of support. Yet, healing happens most powerfully in connection. Studies on relational trauma and attachment highlight that secure, supportive relationships are one of the strongest predictors of recovery (Herman, 1992).
In therapy, connection means more than just being “heard.” It’s about experiencing consistent safety, empathy, and—sometimes—gentle challenge. Beyond therapy, it may mean cultivating friendships, community, or family bonds where you can risk showing up as your whole self.
This Thanksgiving (October 13th in Canada), many people will gather with loved ones. If that feels complicated for you, know that boundaries are a form of connection, too. Protecting your energy is just as vital as reaching out.
Week 3: The Science of Trauma
Trauma reshapes the brain and body. The amygdala—the brain’s fear center—can become overactive, while the prefrontal cortex (responsible for reasoning and calming responses) may go offline during triggers (Shin & Liberzon, 2010). The hippocampus, which processes memory, can shrink in chronic trauma survivors (Bremner, 2006).
This isn’t meant to overwhelm, but to validate: the struggles you experience aren’t weakness—they’re biology. And the good news? The brain is plastic. Practices like therapy, mindfulness, somatic work, and safe relationships can rewire old patterns and restore regulation over time.
Week 4: Somatic Tools for Trauma Recovery
Because trauma lives in the body, healing must involve the body. Somatic therapies help reconnect you with physical sensations, giving you back choice and agency. Research supports the use of body-based tools like grounding, breathwork, and yoga in reducing trauma symptoms (van der Kolk et al., 2014; Price et al., 2007).
Simple practices you can try today:
5-4-3-2-1 grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.
Movement check-in: Notice: where in your body feels heavy? Where feels lighter? Can you stretch or move gently into that space?
These aren’t about “fixing” trauma overnight, but about slowly creating a sense of safety in your body again.
Week 5: Trauma and Relationships
By the end of the month, as Halloween and Samhain approach—a time of endings, cycles, and transformation—it feels right to talk about relationships. Trauma often makes intimacy harder: you may fear abandonment, struggle with trust, or lose sight of your needs. Research shows trauma survivors often experience difficulties with attachment and closeness (Mikulincer & Shaver, 2016).
But here’s the hope: relationships can also be where repair happens. With the right partner, friend, or therapist, you can re-learn that it’s safe to lean in, express your needs, and be fully seen.
Fall is a season of change, release, and renewal. If you’ve been feeling disconnected from yourself, I want you to know that healing is possible. Not quickly, not perfectly—but slowly, steadily, and with support.
If you’re curious about walk-and-talk therapy, or if you’re looking for a grounded, compassionate place to start your healing, I’d love to meet you. You don’t have to carry this all alone.
With warmth,
Courtney
Solcity Therapy
