Quotes That Carried Me Through the Fire (And Might Break Chains for You Too)

Sometimes, healing doesn’t start with a breakthrough—it starts with a sentence. These are the quotes I clung to when everything else felt hollow. I paired each one with a reflection prompt to help you connect them to your own story.

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You don’t have to answer out loud. Just feel what lands.

“Survival mode makes you strong. Healing mode makes you whole.”

Prompt:

Where in my life am I still surviving when I deserve to thrive?

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“Love doesn’t require you to disappear.”

Prompt:

What parts of myself did I shrink to be loved? Can I begin calling them back?

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“They didn’t love you. They used your love as a weapon.”

Prompt:

How can I separate love from manipulation in my memories?

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“Validation is not weakness. It’s recovery fuel.”

Prompt:

What do I most need to hear right now that no one’s ever said to me?

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If a quote hit you in the chest, that’s not coincidence—it’s alignment.

📌 Save this post.

📓 Write the prompts down somewhere sacred.

🫂 Share it with a survivor who needs soul food, not shame.

You’re not lost. You’re remembering.

“Are You Trauma-Bonded? A Survivor’s Checklist”

If you’ve ever felt trapped in a relationship that hurt you—but still couldn’t walk away—you might be trauma-bonded. This isn’t about weakness. It’s about survival wiring. Use this checklist as a gut-check, not a judgment. And please remember: Awareness is not shame. It’s step one.

The Checklist:

Check all that apply:

 You defend their behavior even when it hurt you.

 You feel addicted to their validation.

 You fear leaving more than staying—even when it’s toxic.

 You confuse chaos with passion.

 You feel physical symptoms (nausea, panic, exhaustion) around them.

 You fantasize about “proving them wrong” or “being enough.”

 You keep secrets to protect their image.

 You feel numb, but call it love.

 You’ve left and gone back more than once.

 You don't know who you are without them.

Interpretation:

If you checked 5 or more, you may be in a trauma bond. But even 1 or 2 boxes can still signal a pattern worth healing.

This is not a diagnosis. It’s a mirror. And you are not broken—you were just trained to survive in a battlefield and call it love.

If this opened your eyes or made you cry (that’s okay too), you’re in the right place. Healing is allowed here.

🌀 Save this.

📩 Share it with someone stuck in the spiral.

💬 Comment your thoughts or your “aha” moment.

You’re not alone.

MINI SELF-ASSESSMENTS CPTSD

Do I Have CPTSD? A Gut-Level Self Check”

Answer Yes or No to Each:

Do you replay past conversations or events repeatedly in your head?

Do you over-apologize, even when you’ve done nothing wrong?

Do loud voices or sudden silence feel dangerous to your nervous system?

Do you struggle to believe people actually love or value you?

Do you feel like you're faking life to keep everyone calm?

Do you find it hard to relax, even when you’re “safe”?

Do you experience emotional flashbacks (intense emotional reactions without clear triggers)?

Do you doubt your memories or second-guess your reality often?

Do you avoid conflict at all costs—even when you're being hurt?

Do you feel emotionally exhausted all the time?

Interpretation:

7 or more yes answers may indicate Complex PTSD. It’s not a diagnosis—just a mirror. If it resonated, you’re not alone.

10 Things Survivors Wish You Knew (That They’ll Never Say Out Loud)

Most survivors don’t speak the whole truth—not because they’re hiding it, but because the world hasn’t always made space for it. Here are ten truths I carried quietly for years. If you’re a survivor, you might see yourself here too. And if you love one, read this twice.

The List:

I was surviving, not living.

And surviving looks invisible to people who have never had to do it.

Leaving was the bravest and scariest thing I’ve ever done.

I didn’t leave because I stopped loving them. I left because I started remembering I should love myself.

I still doubt myself—because I was trained to.

They didn’t just hurt me. They rewired how I hear my own voice.

Love doesn’t feel safe yet. That’s not your fault.

It takes time to believe that kindness isn’t a setup.

I replay the past to protect myself from it happening again.

I’m not stuck in it—I’m learning how to not repeat it.

I’m healing, but some days still feel like war.

Triggers don’t mean I’m weak. They mean my nervous system still remembers.

Triggers aren’t tantrums—they’re trauma echoes.

I don’t need fixing. I need space to regulate.

I miss them sometimes. That doesn’t mean I want them back.

It’s normal to miss the version I thought they were.

I still mourn the version of me that didn’t make it.

The one who tried so hard to earn love in unsafe places.

I’m not asking you to fix me. Just see me.

Validation isn’t weakness. It’s recovery fuel.

If any part of this resonated with you, you’re not alone. You’re not too much. You’re not crazy. You’re healing—and that’s sacred work.

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Understanding Trauma Triggers and Building Resilience

Post 166 – Understanding Trauma Triggers and Building Resilience

Trauma triggers are reminders—sensory, emotional, or situational—that bring back distressing memories or feelings.

Building resilience helps survivors respond with strength and calm rather than fear and overwhelm.

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Tactics Breakdown – Navigating Triggers and Resilience

• Identifying Triggers: Awareness of specific people, places, or situations that cause distress
• Grounding Techniques: Strategies to remain present and calm during triggering moments
• Self-Care: Prioritizing mental and physical health to strengthen resilience
• Support Networks: Leaning on trusted individuals for safety and encouragement

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Empower Your Journey

Understanding your triggers and building resilience is a key part of healing.

With patience and support, you can regain control over your responses.

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📞 National Domestic Violence Hotline
Call: 800-799-SAFE (7233)
Chat: www.thehotline.org
24/7 | Confidential | Free

165 – Reconnecting with Joy After Trauma

Post 165 – Reconnecting with Joy After Trauma

Trauma can overshadow the ability to feel joy, leaving survivors numb or disconnected from happiness.

Reconnecting with joy is a vital step in reclaiming a full and vibrant life.

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Tactics Breakdown – Finding Joy Again

• Mindfulness: Noticing and appreciating small moments of happiness
• Engagement: Participating in activities that bring pleasure and fulfillment
• Gratitude: Focusing on positive aspects despite challenges
• Connection: Building relationships that foster laughter and support

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Celebrate Your Light

Allow yourself to experience joy without guilt or hesitation.

Your healing journey includes rediscovering happiness.

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📞 National Domestic Violence Hotline
Call: 800-799-SAFE (7233)
Chat: www.thehotline.org
24/7 | Confidential | Free

Embracing Change: Finding Strength in Transformation

Post 164 – Embracing Change: Finding Strength in Transformation

Change is an inevitable part of healing from trauma. Embracing transformation allows you to grow beyond pain and rediscover your power.

Though challenging, change can lead to profound personal strength and renewed purpose.

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Tactics Breakdown – Navigating Change

• Acceptance: Recognizing and allowing the need for change
• Flexibility: Being open to new perspectives and experiences
• Support: Seeking guidance and encouragement during transitions
• Patience: Giving yourself time to adjust and grow

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Step Forward Boldly

Transformation is a journey of courage. Embrace it as part of your healing.

Celebrate each new step and the strength it brings.

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📞 National Domestic Violence Hotline
Call: 800-799-SAFE (7233)
Chat: www.thehotline.org
24/7 | Confidential | Free