The many layers of a cake.

Some people collect souvenirs: coins, stamps, even pins on #pinterest. My brain collected glimmers—tiny moments of joy I could hold onto when everything else was survival.

For me, that looked like birthday cake. Even when my life felt unsafe, I could still create something sweet, something that would create a pocket of happy for my siblings and I. And that isn’t random—our nervous systems are built to scan for cues of danger and cues of safety. Those small slices of satisfaction can become a lifeline: proof that biologically, your body still knows how to feel “okay” for a second.

That’s why creative outlets matter in healing. Creating doesn’t erase what happened. But it gives your brain a regulated lane to return to. Focus, rhythm, problem-solving, experimenting, finishing something. A beginning, middle, and end. A little control. A little relief. Sometimes even a little pride.

Trauma tries to shrink your world down to “just get through it. ”Creativity quietly expands it back to“I’m still here… and I can still make something beautiful.”

Food for thought:

Here are some basic tips you can practice to manage anxiety—especially when PTSD symptoms spike:

• Slow your breathing by inhaling through your nose and exhaling longer than you inhale (do this for 1–2 minutes).

• Ground yourself by naming 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. Relax your body on purpose: drop your shoulders, unclench your jaw, and slowly stretch your hands and neck.

• Limit caffeine and alcohol when you’re feeling activated, and try to move your body (a short walk counts).

• If you can, write down what triggered you and one safe, true statement to repeat, like “I’m safe right now” or “This feeling will pass.”

• See my Trigger Response Guide for more tips and PLL's meditation video.