Trauma Timeline

The first step in understanding your patterns is mapping the significant experiences that shaped them.

Why This Matters

Our brains are pattern-recognition machines. They take past experiences and use them to predict future threats and rewards. When those early experiences involved pain, neglect, or overwhelming stress, the brain creates protective patterns that may no longer serve us.

The Exercise

Create a timeline of significant experiences from your earliest memories to the present. Focus on:

• Childhood (0-12): Family dynamics, school experiences, losses, moves
• Adolescence (13-19): Identity formation, peer relationships, first experiences with substances or compulsive behaviors
• Early Adulthood (20-30): Relationship patterns, career stress, coping mechanisms
• Present: Current triggers and patterns

What to Look For

As you map your timeline, notice:

1. Recurring themes - What patterns appear across different life stages?
2. Turning points - When did certain behaviors start or intensify?
3. Coping strategies - How did you learn to manage difficult emotions?
4. Unmet needs - What were you seeking that you didn't receive?

Important Note

This exercise is about awareness, not blame. Understanding the origins of your patterns doesn't mean excusing harmful behavior—it means gaining the insight needed to change it.

If this exercise brings up intense emotions, that's normal. Consider working through it with a therapist or counselor who can provide support.