How to Stop Replaying Bullying Trauma and Feel Present Again

Aap are feeling this way because of what you have been through, and that is genuinely hard. The first thing is to recognise that what happened was not your fault, and it is understandable to feel this way. Bullying is something no one should have to go through, and the memories can feel overwhelming. Here are some steps you can take to start feeling more present and less caught up in the past.

Find a safe space

• Talk to someone you trust, like a family member, close friend, or a trusted teacher. Sharing your feelings can make the memories feel less heavy.
• If you don't feel comfortable talking to someone you know, consider reaching out to a mental health professional. They can provide a safe space for you to process what happened.

Ground yourself in the present

• Practice mindfulness, which can help bring your focus back to the present moment. Try simple exercises like focusing on your breath or noticing the things around you.
• Write down your thoughts and feelings in a journal. This can help you process them and make them feel more manageable.

Take care of yourself

• Prioritise self-care, like getting enough sleep, eating well, and doing things you enjoy. This can help you feel more grounded and less overwhelmed.
• Engage in activities that make you feel good, like exercising, spending time in nature, or doing creative activities. This can help shift your focus away from the past and towards the present.

If these memories continue to feel overwhelming, it may be helpful to speak to a professional who can guide you through this process. You don't have to go through this alone.