Track 1: Healing from Trauma

Track 1: Healing from Trauma
Target: Rape/molestation survivors, women in financially abusive relationships, and those breaking generational abuse cycles.
Objective: Heal from trauma, break abusive patterns, and reclaim autonomy.
Phase 1: Understand – See the Hurt
Goal: Recognize trauma, abuse patterns, and cycles.
1. What’s My Pain? 
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Content: Introduction to trauma types (sexual, financial, emotional, psychological).
Exercise: Pain Spotter – Tap or write your struggle (e.g., “Assault,” “Money control,” “I keep going back”).
Reflection Prompt: “What hurts most right now?”
2. Naming the Abuse
Content: Video on abuse signs – coercion, manipulation, control, gaslighting.
Exercise: Pattern Match – Sort real-life behaviors into “Abuse” or “Okay.”
Reflection Prompt: “What’s one sign I clearly see now?”
3. The Cycle Trap
Content: Audio lesson on abuse cycles (tension → explosion → honeymoon).
Exercise: Cycle Map – Mark your current stage.
Reflection Prompt: “Where am I stuck right now?”
4. Why It’s Hard
Content: Survivor story: “Zama’s Truth.”
Exercise: Barrier List – Name 3 personal barriers to leaving (e.g., fear, no money, love).
Reflection Prompt: “What keeps me here?”
Phase 2: Heal – Mend the Pain
Goal: Process shame, guilt, and emotional wounds.
5. Facing the Hurt
Content: Video: “It’s Not Your Fault.”
Exercise: Breathe Easy – Guided breathwork to release tension.
Reflection Prompt: “What felt lighter?”
6. Letting Go of Blame
Content: Audio: CBT principles on releasing guilt and shame.
Exercise: Blame Drop – Write a guilty thought (e.g., “I caused it”), then label it “Not Mine.”
Reflection Prompt: “What guilt can I release today?”
7. Healing the Heart
Content: Story: “Noxolo’s Peace.”
Exercise: Kind Words – Say one kind thing to yourself daily (e.g., “I’m enough”).
Reflection Prompt: “What do I truly deserve?”
8. Finding Calm
Content: Audio: “Ground Yourself” (mindfulness guide).
Exercise: 5-4-3-2-1 – Name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste.
Reflection Prompt: “What soothes me right now?”
Phase 3: Grow – Rebuild Strength
Goal: Restore confidence and establish boundaries.
9. Standing Tall
Content: Video: “You’re Stronger Now.”
Exercise: Power Pose – Visualize and hold a powerful stance.
Reflection Prompt: “How do I feel bigger and bolder?”
10. Saying No
Content: Audio: “You Control You.”
Exercise: No Practice – Rehearse saying “No” in your voice, tone, and truth.
Reflection Prompt: “What’s one ‘No’ I can say this week?”
11. Owning Your Space
Content: Story: “Thandi’s Voice.”
Exercise: Worth Boost – List 3 personal strengths (e.g., “I survived,” “I’m learning,” “I care”).
Reflection Prompt: “Why do I deserve better?”
12. Breaking the Pull
Content: Audio: “Stay Free” – How to resist going back.
Exercise: Barrier Block – Replace pull triggers (e.g., “He begs” → “I walk away”).
Reflection Prompt: “How will I stay strong in the face of pressure?”
Phase 4: Thrive – Live Free
Goal: Achieve independence and a positive, empowered mindset.
13. Coping Ahead
Content: Video: “Plan Your Peace” – Managing triggers before they strike.
Exercise: Coping Kit – Choose 3 go-to strategies (e.g., “Call a friend,” “Walk,” “Write it out”).
Reflection Prompt: “What helps me stay steady?”
14. Planning Freedom
Content: Audio: “Small Steps, Big Life” – Building blocks to independence.
Exercise: Freedom Steps – Name 3 actions to take (e.g., “Save R50,” “Find a safe friend,” “Get a side hustle”).
Reflection Prompt: “What’s my next brave move?”
15. Dreaming Big
Content: Story: “Lerato’s New Life.”
Exercise: Hope Board – Visualize 3 dreams or goals (e.g., “My own place,” “Peaceful mornings”).
Reflection Prompt: “What does my bright future look like?”
16. Living Positive
Content: Audio: “Joy is Yours” – Building a life with joy as the anchor.
Exercise: Gratitude Tap – List 3 things you’re grateful for daily.
Reflection Prompt: “How can I keep growing in gratitude?”