Mindfulness, rooted in ancient Buddhist traditions—specifically the concept of sati—refers to a present-moment awareness of one’s thoughts, emotions, and physical sensations without judgment (Follette et al., 2006). Practicing mindfulness fosters self-acceptance, or maitri, by encouraging emotional attunement, present-moment awareness, and the ability to stay with discomfort rather than avoid it (Follette et al., 2006).
Psychology research supports mindfulness as a practice grounded in openness and receptiveness to the present moment (Follette et al., 2006). Yet in today's digital world—especially with the constant pull of smartphones—staying grounded in the now is more difficult than ever. For those with trauma histories, this challenge is magnified. Trauma survivors often experience both external and internal distractions, making mindfulness not only more difficult but also more necessary.
Mindfulness has been shown to significantly help individuals who experience emotional dysregulation and avoidance behaviors as a result of trauma (Follette et al., 2006). In fact, one diagnostic criterion for PTSD in the DSM-5-TR is the “persistent avoidance of stimuli associated with the traumatic event.”
Avoidance—such as thought suppression or emotional numbing—can become an automatic coping mechanism. But studies show that trying to suppress thoughts often leads to a rebound effect, making those thoughts return even more frequently (Follette et al., 2006). Mindfulness interrupts this cycle by fostering non-judgmental awareness, helping us to meet distress rather than suppress it.
Trauma can also push us outside our “window of tolerance,” our ability to regulate our nervous system, sending us into fight, flight, freeze, or collapse states. Mindfulness helps restore emotional regulation by increasing our capacity to notice sensations and feelings in real time, giving us the ability to respond rather than react.
If you're seeking professional support to build mindfulness skills, several therapeutic approaches integrate mindfulness effectively including, but not limited to:
Each of these therapies can help with emotion regulation, distress tolerance, and building a more compassionate relationship with yourself. If you're looking for practical, skills-based support, working with a DBT-informed therapist or joining a DBT skills group can be a helpful first step.
And remember, therapy is just one path. There are also many free resources (apps, podcasts, books) available to help you begin your mindfulness journey on your own terms.
Mindfulness is a practice, not a destination. Like physical exercise, the mental and emotional “muscles” you build grow stronger with consistent use—and can weaken when neglected.
You don’t need to meditate for an hour a day to experience the benefits. Instead, start with simple daily activities like washing the dishes or taking a walk. Focus on engaging your five senses:
It’s natural for your attention to drift. The key is to notice when that happens and return your focus to the present—without judgment.
If you're interested in working with a trauma-informed therapist who integrates mindfulness in Seattle, WA, I invite you to reach out. I’d be happy to explore whether we’re a good fit—or connect you with a clinician who best meets your needs.
Follette, V., Palm, K. M., & Pearson, A. N. (2006). Mindfulness and trauma: Implications for treatment. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 24(1), 45–61. https://doi-org.offcampus.lib.washington.edu/10.1007/s10942-006-0025-2
