“Children don’t choose the families they’re born into. But as adults, we can choose to understand our past, reclaim our voice, and create a healthier future.”— Patricia A. Grenelle, PsyD

Have you ever found yourself apologizing for things that weren’t your fault? Do you struggle to say no without feeling guilty? Do you constantly wonder if you’re “too sensitive” or second-guess your own memories and feelings?

If so, you’re not alone.

Many adults who grew up with emotionally self-focused parents carry invisible wounds long after childhood has ended. While every family is different, growing up in an environment where a parent’s emotional needs consistently came before a child’s can shape the way we see ourselves, our relationships, and the world around us.

As both a retired forensic psychologist and someone who survived childhood trauma, I understand these patterns from two perspectives. I’ve seen them professionally for decades, and I’ve lived them personally. Healing isn’t about assigning blame—it’s about understanding what happened so you can move forward with greater clarity, compassion, and hope.

What Does “Emotionally Self-Focused” Mean?

An emotionally self-focused parent often expects the family to revolve around their needs, emotions, or image. They may seek constant validation, struggle with empathy, dismiss a child’s feelings, or react negatively when their authority is questioned.

Some parents display these behaviors consistently, while others do so only during times of stress. Regardless of the reason, children growing up in these environments often learn that their own emotional needs are less important than keeping the peace.

Over time, this becomes their “normal.”

Learning to Ignore Your Own Needs

Children naturally depend on their parents for love, safety, and guidance. When those needs are repeatedly overlooked, criticized, or minimized, children often adapt in remarkable—but unhealthy—ways.

Instead of asking:

“What do I need?” they begin asking: “What does everyone else need from me?”

As adults, these survivors frequently:

• Put others first at their own expense

• Feel uncomfortable accepting help

• Struggle to recognize their own emotions

• Believe their needs are selfish or unimportant

This pattern may have helped them survive childhood, but it often leads to exhaustion, resentment, and burnout later in life.

Becoming the Family Peacekeeper

Many children raised in emotionally self-focused families become experts at reading moods.

They quickly learn how to sense tension before anyone else notices it. They monitor facial expressions, tone of voice, and subtle changes in behavior because they never know when conflict might arise.

These children often become the:

• Peacekeeper

• Caregiver

• Mediator

• Problem solver

• “Good child”

While these qualities can become strengths, they often come at a cost.

Adults who spend years managing everyone else’s emotions may struggle to relax because they’re always scanning for the next problem to solve.

Why Guilt Feels So Overwhelming

One of the most common concerns I hear from survivors is this:

• “I feel guilty all the time.”

• They feel guilty for saying no.

• They feel guilty for setting boundaries.

• They feel guilty for taking care of themselves.

Why?

Because many were taught—directly or indirectly—that love had to be earned by pleasing others.

When a child learns that approval depends on keeping others happy, guilt becomes deeply ingrained. Even healthy decisions can feel selfish because their nervous system still expects rejection or criticism.

Understanding where that guilt comes from is one of the first steps toward healing.

Difficulty Trusting Yourself

Perhaps one of the deepest wounds is losing confidence in your own judgment.

Many survivors were told:

• “That didn’t happen.”

• “You’re imagining things.”

• “You’re too sensitive.”

• “You’re overreacting.”

When these messages are repeated over many years, children begin to doubt their own experiences.

As adults, they may struggle with:

• Making decisions

• Trusting relationships

• Expressing opinions

• Believing compliments

• Feeling confident in their instincts

Learning to trust yourself again takes time, but it is absolutely possible.

Every small decision you make based on your own values—not fear—is another step toward reclaiming your confidence.

Healing doesn’t require pretending the past never happened.

It begins by acknowledging your experiences with honesty and compassion.

Some helpful steps include:

• Learning about childhood trauma and family dynamics

• Practicing healthy boundaries without apology

• Developing self-compassion

• Recognizing emotional triggers

• Building relationships with emotionally healthy people

• Working with a trauma-informed therapist if additional support is needed

Most importantly, remember that healing is not linear.

Some days you’ll feel strong.

Other days old memories or emotions may resurface.

That doesn’t mean you’re moving backward.

It means your nervous system is continuing to process experiences that may have been buried for years.

Progress often comes in waves.

You Are Not Broken

One of the greatest misconceptions trauma survivors carry is believing something is fundamentally wrong with them.

The truth is much kinder.

Many of the behaviors that frustrate you today—people-pleasing, hypervigilance, perfectionism, difficulty trusting yourself—were once brilliant survival strategies.

They helped you navigate circumstances no child should have had to manage.

Today, you have the opportunity to replace survival with healing.

That journey doesn’t happen overnight.

It happens one healthy choice, one boundary, one act of self-compassion at a time.

You deserve relationships where your voice matters.

You deserve to trust yourself.

And you deserve the peace that comes from understanding that your past may have shaped you—but it does not have to define your future.

About Dr. Patricia A. Grenelle

As a retired forensic psychologist with more than 40 years of experience and a survivor of childhood trauma, I am passionate about helping others understand the lasting effects of early emotional wounds. Through education, personal insight, and practical guidance, my goal is to help survivors replace confusion with understanding and move toward lives marked by resilience, hope, and healing.

If this article resonated with you, I invite you to explore additional trauma recovery resources, subscribe to my newsletter, and learn more about my memoir, We Were a Nice, Normal Family, at PatriciaGrenelle.com.

Your Invitation to the ONE BREATH SUMMIT Starting September 1st

I’m honored to be one of more than 30 featured speakers participating in The Breath That Breaks the Silence, a free online summit hosted by One Breath Institute throughout the month of September in recognition of Suicide Prevention Awareness Month.

This summit brings together respected voices in psychotherapy, trauma healing, nervous system regulation, relational healing, breathwork, mental health advocacy, and more to explore one important question:

What does it truly take to support mental health and well-being, for ourselves, our families, our clients, and our communities?

I’ll be joining the conversation to explore:“How a Nice Normal Family Isn’t Really”

I hope you’ll join us. Registration is free, and each conversation will be released throughout September inside a private online community designed to create space for reflection, inspiration, and meaningful connection.

Register at OneBreathSummit.com

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Recent studies suggest that misogyny is rising in visibility and, in some cases, in measured prevalence online and in public life. The strongest evidence points to growth in online misogynistic content, more harassment of women in digital spaces, and a broader political and cultural backlash against women’s rights. 

In a 2024 systematic review, studies showed a clear rise in academic attention to misogyny from 2010–2022, with a sharper increase in the last five years and a twofold rise in published work in that period.  

Research of online misogyny reports that a 2026 review described prevalence increasing alongside digital connectivity, with 73% of young people reporting they witness misogyny online and 55% thinking it is increasing. 

A study of Twitter in India found that misogynistic tweets increased significantly after COVID-19, including a 30-fold jump immediately after the onset of the pandemic, followed by sustained growth.

A retrospective U.S. study found online misogynistic content spiked around real-world events involving women, suggesting offline events can trigger waves of abuse and gendered disinformation.  

Evidence submitted to the UK Women and Equalities Committee reported that 73% of Gen Z have encountered misogynistic content on social media, with more than half exposed at least weekly.  

In a broader context, the UN Women reported in 2025 that nearly a quarter of governments worldwide concluded there had been a backlash against women’s rights in 2024, and warned that misogyny is being mainstreamed in digital and political spaces.  

Related research links online misogyny to participation harms, including self-censorship, reduced platform use, and withdrawal from public life among women and girls.  

Although these studies do not all measure the same thing, some track online content, some survey exposure, and some examine political or institutional backlash, so the evidence is strongest for a rise in online visibility and harassment rather than a single global “misogyny rate.” 

A short annotated list of the most relevant studies and reports, with the main finding from each follows:

By studying misogyny in the digital age, a systematic review of multidisciplinary research from 1990 to 2022 (2024) found that it expanded sharply over time, and that studies of online misogyny were the main driver of the increase.

Regarding online  misogyny and the manosphere, a review of scientific literature from 2014 to 2024 (2026) concluded that online misogyny is systemic, harms mental health and civic participation, and is amplified by platforms and manosphere networks. 

“She Looks Like She’d Be a Filthy Pig in Bed”: Online Misogyny and Denigration of Women Politicians (2025), a  qualitative study found that misogynistic comments about women politicians centered heavily on humiliation, body-shaming, and gender identity.

A retrospective study  of online gendered abuse in 2022 in the United States (2024),  found that offline political events acted as catalysts for spikes in misogynistic content and abuse directed at women.

A four-nation study of online violence against women (2024), found substantial exposure  with younger women and non-heterosexual women bearing the brunt of it.

In the UK, an Amnesty International / Savanta Report (2025) found widespread exposure to misogynistic content among Gen Z, especially young women, with body-shaming, hate speech, and gender discrimination.

The “manosphere” is an informal, mostly online network of communities and subcultures focused on men’s issues, masculinity, and gender relations. It is not a single coherent movement; common strands include pickup artists (PUA), Men Going Their Own Way (MGTOW), Men’s Rights Activists (MRAs), the ‘red pill’ and involuntary celibate (incel) communities.  

It relates to misogyny in the shared themes that both promote hostile views of women—seeing them as untrustworthy, hypergamous, manipulative, or morally inferior—which aligns with misogynistic attitudes.  

Members often frame men as victims of feminism, false abuse claims, or social decline. That grievance framing can justify resentment and dehumanization of women.  

Radicalizing echo chambers with closed  forums amplify extreme views, reward hostility, and normalize harassment. Algorithms and social reinforcement can push members from frustration to overt misogyny.  

An ideological overlap is that some manosphere rhetoric borrows misogynistic tropes (objectification, blaming women for societal problems, endorsing control/coercion) and sometimes white‑supremacist or reactionary ideas.  

Real-world harms are created by hostile online discourse which has been linked to harassment, doxxing, coordinated abuse campaigns, and in extreme cases to threats or acts of violence by individuals influenced by these communities.  

Although not all participants are openly misogynistic, some men join seeking social advice, community, or to discuss genuine men’s issues (mental health, custody, and workplace concerns). Those legitimate concerns can be overshadowed, however, when communities tolerate or enable hostility. It is speculated that Gen Z males who have not had a strong male role model in their family are seeking such ends.

The manosphere ranges from relatively benign self‑improvement spaces to violent extremist subcultures.  Different groups and forums vary widely.

Platform moderation and enforcement against harassment, doxxing, and violent threats are recommended responses and mitigations.  

Counter‑speech, education on healthy relationships and gender equality, and digital literacy to reduce radicalization are also highly recommended.   

Support services for men which includes mental health, social-skills training, and legal aid help to address grievances without scapegoating women.  

There is a need for ongoing and increased research and policy attention to online ecosystems that enable extremism and target abuse.

In conclusion, the manosphere is a broad online ecosystem where some parts legitimately discuss men’s concerns but many foster resentment and hostility toward women. That hostility can manifest as misogynistic ideology, coordinated harassment, and, in extreme cases, real‑world violence—making the manosphere an important target for moderation and change.

Have you ever found yourself reacting strongly to something that seemed small?

You’re not alone.

Many trauma survivors wonder why a simple comment, a certain tone of voice, or an unanswered message can create overwhelming emotions.

In this month’s featured article, I explain what trauma triggers really are, why the brain reacts before we have time to think, and practical ways to calm your nervous system with greater compassion and understanding.

If you’ve ever asked yourself, “Why do I react this way?” I hope this article offers reassurance and hope.

👉 Read the full article on my website.

📚 LIMITED-TIME KINDLE SALE! 📚

For July 11–12 only, my memoir We Were a Nice, Normal Family is available on Kindle for just 99¢!

This book shares my journey through childhood trauma, Complex PTSD, and healing—and offers hope to anyone working toward recovery.

Whether you’re on your own healing journey or want to better understand someone you love, I hope these pages encourage you.

👉 Download your Kindle copy on Amazon before the sale ends! (link for the 99 cent sale only valid July 11th-12th.)

I have some exciting news to share.

From July 1 through July 5, my memoir, We Were a Nice, Normal Family, will be available FREE on Amazon in both Kindle and paperback editions.

When I first sat down to write this book, I wasn’t simply telling my story. I was writing for everyone who has ever questioned their own experiences because everything looked “normal” from the outside.

Many people grow up believing that if there were no visible bruises, then the pain wasn’t real. But emotional wounds can last for decades, quietly shaping relationships, self-worth, and the way we move through the world.

My hope has always been that this memoir helps readers realize two important truths:

• You are not alone.

• Healing is possible.

Whether you’re a survivor, someone supporting a loved one, or a mental health professional seeking a deeper understanding of childhood trauma and recovery, I hope this book offers encouragement, validation, and hope.

If you’ve been thinking about reading it—or know someone who might benefit—this is the perfect opportunity.

📚 Free July 1–5

We Were a Nice, Normal Family
A Memoir of Recovery from C-PTSD and the Trauma of Narcissistic Abuse

➡️ Download your FREE copy on Amazon between July 1 and July 5.

If the book speaks to you, I would be deeply grateful if you would consider leaving an honest review on Amazon. Reviews help more readers discover the book and remind others that healing is possible.

Thank you for being part of this community. Your support, encouragement, and willingness to engage in conversations about trauma, resilience, and recovery mean more than you know.

Wishing you peace and continued healing,

Patricia A. Grenelle, PsyD

Author of We Were a Nice, Normal Family

P.S.

Please feel free to share this promotion with friends, family members, colleagues, therapists, book clubs, or anyone who may benefit from this story. You never know whose healing journey might begin with a single book.

We are honored to share that the American Society for the Positive Care of Children (American SPCC) recently featured Dr. Patricia A. Grenelle’s award-winning memoir, We Were a Nice, Normal Family: A Memoir of Recovery from C-PTSD and the Trauma of Narcissistic Abuse. In their article, American SPCC explores the lasting impact of childhood trauma, the realities of Complex PTSD (C-PTSD), and the hope that healing and recovery are possible.

The article highlights Dr. Grenelle’s unique perspective as both a survivor and a retired forensic psychologist, emphasizing her courageous journey of confronting childhood abuse, emotional neglect, and narcissistic family dynamics while finding a path toward healing. It also recognizes the book’s message of validation and hope for survivors who may still be struggling with the effects of trauma decades later.

We are grateful to American SPCC for helping bring greater awareness to childhood trauma, C-PTSD, and the importance of compassionate support for survivors. We invite you to read the article below and learn more about how healing can begin when survivors feel seen, understood, and no longer alone.

Article:

Healing After Childhood Trauma: One Survivor’s Journey Through C-PTSD and Recovery

At American SPCC, we often hear from adults who spent years believing their childhood “wasn’t bad enough” to call trauma.

Many grew up in homes that looked loving and stable from the outside. There were family photos, routines, birthdays, dinners, and moments that appeared normal to everyone around them. Yet underneath the surface, many children were quietly carrying fear, emotional neglect, abandonment, manipulation, shame, or abuse they did not yet have words for.

Some were told they were “too sensitive.” Some learned to stay silent to keep the peace. Some grew into adults who constantly questioned themselves, struggled in relationships, felt emotionally unsafe, or carried anxiety they could never fully explain.

And many spent years wondering:

Was it really that bad? Why do I still hurt so much? Why can’t I just move on?

These are deeply human questions we see reflected every day in the work of prevention, parenting support, and trauma awareness. They are also the kinds of experiences courageously explored in Patricia A. Grenelle’s memoir, We Were a Nice Normal Family: A Memoir of Recovery from C-PTSD and the Trauma of Narcissistic Abuse.

From the outside, Dr. Grenelle’s childhood appeared ordinary — a farm, parents, sisters, routines, and what seemed like a “nice, normal family.” But beneath that familiar surface lived childhood sexual abuse, emotional neglect, abandonment, and wounds that followed her long into adulthood.

What makes Dr. Grenelle’s story especially powerful is that she writes not only as a survivor, but also as a retired forensic psychologist who spent decades studying trauma professionally.

This is not someone observing trauma from a distance.

This is someone bravely turning toward her own story and saying: This happened. This mattered. And healing is possible.

At American SPCC, we believe one of the most important things we can offer survivors is validation. So many adults grew up without anyone recognizing their pain, protecting them, or helping them understand that what they experienced was not their fault.

Childhood trauma often lives quietly inside the body and nervous system long after childhood ends. It can shape self-worth, relationships, emotional regulation, parenting, trust, and the ability to feel safe in the world.

Many survivors become highly independent because they had to. Many become caregivers to everyone else while quietly neglecting themselves. Many carry shame that never belonged to them in the first place.

Dr. Grenelle’s memoir gently helps readers connect those dots with compassion rather than judgment.

Throughout the book, she explores the lingering impacts of trauma — failed relationships, anxiety, self-doubt, emotional confusion, and the symptoms of C-PTSD she later came to understand. Yet woven through every chapter is another message that survivors so deeply need to hear:

Healing is possible.

Not perfect healing. Not linear healing. But real healing.

The kind that begins when someone finally feels seen, understood, and no longer alone.

Her website tagline captures this beautifully:

“You’re Not Alone. You’re Not Broken.”

For many survivors, those words can feel like permission to finally exhale.

At American SPCC, we know healing-centered conversations matter because trauma does not only affect childhood — it can echo across generations when families are unsupported, overwhelmed, or carrying unresolved pain themselves. That is why our mission focuses not only on awareness, but on prevention, education, compassionate parenting support, and helping families build healthier emotional foundations.

Dr. Grenelle’s work aligns deeply with that mission.

Her memoir also honors her sister Josie, whose parallel suffering reflects the reality that many survivors never had the opportunity to tell their stories out loud. In honoring her sister, Dr. Grenelle honors countless others still carrying invisible wounds in silence.

One reader shared:

“For me this book is about poignant struggles and resilience of the author’s childhood and life beyond. I find it would be helpful to anyone trying to cope with and understand childhood trauma and how that trauma can affect life choices, especially with regards to relationships.”

We Were a Nice Normal Family has already received significant recognition, including being named the Best Selling Trauma Recovery Memoir in the United States for 2026 by Best of Best Review and receiving the International Impact Book Award for Outstanding Literary

Achievement.

For adult survivors of childhood trauma, individuals navigating C-PTSD and narcissistic family systems, parents trying to better understand the long-term impacts of adversity, and trauma-informed professionals supporting others through healing, Dr. Grenelle’s memoir offers something deeply meaningful:

Hope. Validation. Understanding. And the reminder that survival was never weakness.

We are also deeply grateful for Dr. Grenelle’s longstanding support of American SPCC and for including our organization within the resource appendix of her book as part of her commitment to helping survivors and families find compassionate support resources.

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June is designated as National PTSD Awareness Month, a time to raise awareness about post-traumatic stress disorder (PTSD) and to support those who are affected by it. PTSD is a mental health condition that

can develop in individuals who have experienced or witnessed a traumatic event. Approximately 8 percent of the US population will experience it in their lifetime. This month serves as an opportunity to educate the public, reduce stigma, and promote understanding of this often-misunderstood condition.

Understanding PTSD

PTSD can affect anyone, regardless of age, gender, or background. It is commonly associated with military veterans, but it can also develop in survivors of natural disasters, accidents, violent assaults, and other traumatic experiences.

Symptoms of PTSD may include:

- Intrusive Memories: Recurrent, unwanted distressing memories of the traumatic event, flashbacks, or nightmares.

- Avoidance: Avoiding places, activities, or people that remind the individual of the traumatic event.

- Negative Changes in Thinking and Mood: Feelings of hopelessness, difficulty experiencing positive emotions, and a distorted sense of blame towards oneself or others.

- Changes in Physical and Emotional Reactions: Being easily startled, feeling tense or “on edge,” and experiencing sleep problems.

The Importance of Awareness

National PTSD Awareness Month is crucial for several reasons:

1. Education: Increasing awareness about PTSD helps educate the public about its symptoms and effects. Understanding that PTSD is a legitimate mental health condition can encourage individuals to seek help.

2. Reducing Stigma: Many people with PTSD face stigma that can prevent them from seeking treatment. By raising awareness, we can create a more supportive environment for those affected.

3. Encouraging Support: Awareness campaigns encourage friends, family, and community members to support those dealing with PTSD. This support is vital for recovery and healing.

4. Promoting Resources: Throughout June, various organizations provide resources and information about PTSD treatment options, support groups, and coping strategies. This helps individuals to find the help they need.

How to Get Involved

There are numerous ways to participate in National PTSD Awareness Month:

- Educate Yourself: Learn more about PTSD through credible sources. Understanding the condition can help foster empathy and support for those affected.

- Share Information: Use social media platforms to share articles, statistics, and personal stories about PTSD. Spreading awareness can reach those who may not have access to information.

- Support Organizations: Contribute to or volunteer with organizations that focus on PTSD awareness and treatment. These organizations often run campaigns during June to raise funds and provide resources.

- Attend Events: Participate in local events or webinars focused on PTSD awareness. Many communities host workshops, seminars, and discussions that provide valuable information and support.

Conclusion

National PTSD Awareness Month is a vital initiative that highlights the importance of understanding and addressing PTSD. By raising awareness, we can help create a society that supports individuals affected by this condition, fosters healing, and encourages open conversations about mental health. Together, we can work towards a future where those with PTSD feel understood, supported, and empowered to seek the help they need.

June is designated as National PTSD Awareness Month, a time to raise awareness about post-traumatic stress disorder (PTSD) and to support those who are affected by it. PTSD is a mental health condition that can develop in individuals who have experienced or witnessed a traumatic event. Approximately 8 percent of the US population will experience it in their lifetime. This month serves as an opportunity to educate the public, reduce stigma, and promote understanding of this often-misunderstood condition.

Understanding PTSD

PTSD can affect anyone, regardless of age, gender, or background. It is commonly associated with military veterans, but it can also develop in survivors of natural disasters, accidents, violent assaults, and other traumatic experiences.

Symptoms of PTSD may include:

- Intrusive Memories: Recurrent, unwanted distressing memories of the traumatic event, flashbacks, or nightmares.

- Avoidance: Avoiding places, activities, or people that remind the individual of the traumatic event.

- Negative Changes in Thinking and Mood: Feelings of hopelessness, difficulty experiencing positive emotions, and a distorted sense of blame towards oneself or others.

- Changes in Physical and Emotional Reactions: Being easily startled, feeling tense or “on edge,” and experiencing sleep problems.

The Importance of Awareness

National PTSD Awareness Month is crucial for several reasons:

1. Education: Increasing awareness about PTSD helps educate the public about its symptoms and effects. Understanding that PTSD is a legitimate mental health condition can encourage individuals to seek help.

2. Reducing Stigma: Many people with PTSD face stigma that can prevent them from seeking treatment. By raising awareness, we can create a more supportive environment for those affected.

3. Encouraging Support: Awareness campaigns encourage friends, family, and community members to support those dealing with PTSD. This support is vital for recovery and healing.

4. Promoting Resources: Throughout June, various organizations provide resources and information about PTSD treatment options, support groups, and coping strategies. This helps individuals to find the help they need.

How to Get Involved

There are numerous ways to participate in National PTSD Awareness Month:

- Educate Yourself: Learn more about PTSD through credible sources. Understanding the condition can help foster empathy and support for those affected.

- Share Information: Use social media platforms to share articles, statistics, and personal stories about PTSD. Spreading awareness can reach those who may not have access to information.

- Support Organizations: Contribute to or volunteer with organizations that focus on PTSD awareness and treatment. These organizations often run campaigns during June to raise funds and provide resources.

- Attend Events: Participate in local events or webinars focused on PTSD awareness. Many communities host workshops, seminars, and discussions that provide valuable information and support.

Conclusion

National PTSD Awareness Month is a vital initiative that highlights the importance of understanding and addressing PTSD. By raising awareness, we can help create a society that supports individuals affected by this condition, fosters healing, and encourages open conversations about mental health. Together, we can work towards a future where those with PTSD feel understood, supported, and empowered to seek the help they need.

We Were A Nice, Normal Family:
A Memoir of Trauma and Recovery

In We Were A Nice, Normal Family, I share my personal journey through trauma and healing to help others feel seen, validated, and hopeful. If you’ve ever questioned your worth or felt stuck in cycles you can’t explain—this story is for you.

Start your journey toward understanding and recovery here

May is recognized as National Mental Health Awareness Month, a dedicated time for individuals, organizations, and communities to come together to raise awareness about mental health issues and to promote overall psychological well-being. This month-long observance aims to educate the public about mental health, reduce stigma, and encourage people to seek help or support loved ones facing mental health challenges.

The Importance of Mental Health Awareness

Mental health is a critical component of overall health, influencing how we think, feel, and act. It encompasses a wide range of conditions, including depression, anxiety disorders, schizophrenia, and bipolar disorder, among others. According to the World Health Organization (WHO), mental health issues affect one in four people worldwide at some point in their lives. Despite this prevalence, mental health remains a taboo subject for many, often shrouded in stigma and misunderstanding.

National Mental Health Awareness Month serves as a reminder that mental health is just as important as physical health. By promoting awareness and education, the initiative aims to create an environment where individuals can openly discuss their mental health struggles without fear of judgment.

Themes and Initiatives

Each year, National Mental Health Awareness Month adopts specific themes or focuses on particular aspects of mental health. These themes may revolve around specific mental illnesses, the importance of self-care, or strategies for coping and resilience. Organizations such as the National Alliance on Mental Illness (NAMI) and Mental Health America (MHA) often lead initiatives and campaigns throughout the month, providing resources, educational materials, and events that encourage community involvement.

In 2026, the theme emphasizes the importance of self-care and the need for individuals to prioritize their mental well-being. Activities may include workshops on mindfulness, relaxation techniques, and healthy coping strategies, as well as promoting the significance of regular mental health check-ups, similar to physical health evaluations.

How to Get Involved

There are numerous ways to get involved during National Mental Health Awareness Month:

1. Educate Yourself and Others: Take time to learn about mental health conditions, symptoms, and the importance of seeking help. Share this information with friends and family to foster understanding and reduce stigma.

2. Participate in Community Events: Look for local events related to mental health awareness, such as seminars, workshops, or fundraising walks. These activities not only raise funds for mental health initiatives but also foster community support and connection.

3. Advocate for Change: Use your voice to advocate for mental health policies and initiatives within your community. This can include writing to local representatives, raising awareness on social media, or participating in campaigns that seek to improve mental health services.

4. Practice Self-Care: Prioritize your own mental health by incorporating self-care practices into your daily routine. This can include physical activities, relaxation techniques, or seeking professional help when needed.

5. Support Others: If you know someone dealing with mental health challenges, offer your support. This could be as simple as lending an ear, encouraging them to seek professional help, or joining them in community events focused on mental health.

Conclusion

National Mental Health Awareness Month is an essential time for fostering understanding and compassion around mental health issues. By raising awareness, educating ourselves and others, participating in community initiatives, and advocating for those in need, we can contribute to a culture that prioritizes mental well-being for everyone. This May, let's take action to break the stigma surrounding mental health and promote a healthier, more supportive society.

Relationships are meant to provide connection, safety, and support. But when trauma enters the picture—whether through emotional harm, betrayal, neglect, or abuse—it can deeply impact how we relate to others and, just as importantly, how we relate to ourselves.

One of the most powerful tools for healing and rebuilding your sense of self is learning how to set and maintain healthy boundaries.

What Are Boundaries—and Why Do They Matter?

Boundaries are the limits and rules we set for ourselves in relationships. They define what we are comfortable with and how we expect to be treated. Far from being selfish or rigid, healthy boundaries are essential. They protect your well-being, preserve your identity, and create the foundation for mutual respect.

Without boundaries, it becomes easy to lose yourself in others’ expectations, tolerate harmful behavior, or feel overwhelmed and depleted.

The Different Types of Boundaries

Healthy boundaries show up in many areas of your life:

• Physical Boundaries – Your personal space, touch, and privacy

  Example: “Please ask before hugging me.”

• Emotional Boundaries – Your feelings, thoughts, and values

  Example: “I need time to process my feelings.”

• Time Boundaries – How you choose to spend your time

  Example: “I need alone time on Sundays.”

• Material Boundaries – Your possessions, money, and personal resources

  Example: “Please don’t borrow things without asking.”

• Sexual Boundaries – Your comfort, consent, and preferences around intimacy

  Example: “I need to feel comfortable before moving forward.”

Each of these boundaries helps define your sense of safety and autonomy in relationships.

How to Start Setting Boundaries

If setting boundaries feels uncomfortable, you are not alone—especially if you have experienced relationship trauma.

Here are four foundational steps to begin:

1. Identify Your Needs - Pay attention to what makes you feel uncomfortable, drained, or disrespected. These moments often signal where a boundary is needed. Ask yourself: What do I need to feel safe, respected, and valued?

2. Communicate Clearly - Boundaries require clear, direct communication.

Try using statements like:

• “I need…”

• “I’m not comfortable with…”

• “It doesn’t work for me when…”

• “I will/won’t…”

Clarity is not cruelty—it is honesty.

3. Be Consistent - Following through is key. Inconsistency can confuse others and weaken your sense of self-trust. Every time you honor your boundary, you reinforce your worth.

4. Prepare for Pushback - Not everyone will welcome your boundaries—especially if they benefited from you not having them. Resistance does not mean your boundary is wrong. Healthy relationships respect limits.

Recognizing Boundary Violations

It’s important to notice when your boundaries are not being honored.

Common signs include:

• Ignoring your stated limits

• Making you feel guilty for having needs

• Minimizing or mocking your concerns

• Pressuring you to change your mind

• Punishing you for setting boundaries

These behaviors are not signs of healthy connection—they are indicators that something needs to change.

Understanding Relationship Trauma

Relationship trauma occurs when repeated harmful behaviors damage emotional safety and trust. This can include emotional, psychological, or physical harm that leaves lasting effects on how you connect with others.

Common Signs of Relationship Trauma

You may notice:

• Difficulty trusting others or forming close connections

• Feeling constantly on edge (hypervigilance)

• Emotional numbness or difficulty expressing feelings

• Intrusive thoughts or flashbacks

• People-pleasing or difficulty saying “no”

• Avoiding intimacy altogether

• A deep fear of abandonment or rejection

These are not signs of weakness—they are protective responses shaped by past experiences.

Types of Relationship Trauma

Relationship trauma can take many forms, including:

• Emotional and Psychological Abuse

  Manipulation, gaslighting, control, or belittling that erodes your sense of reality and self-worth.

• Physical Abuse

  Any form of violence, intimidation, or threat that creates fear and harm.

• Betrayal and Infidelity

  Violations of trust that can shatter emotional safety.

• Neglect and Abandonment

  Emotional absence or dismissal of your needs that leaves lasting wounds.

How Trauma Impacts Future Relationships

Unhealed trauma often shapes future patterns. You might find yourself:

• Repeating familiar but unhealthy dynamics

• Pushing away safe, supportive partners

• Overreacting to minor conflicts

• Struggling with vulnerability and closeness

These patterns are not permanent—but they do require awareness and healing.

The Connection Between Boundaries and Healing

Boundaries are not just about protecting yourself from others—they are about reconnecting with yourself.

When you begin to set boundaries:

• You reclaim your voice

• You rebuild self-trust

• You create space for healthier relationships

• You interrupt old patterns rooted in trauma

Healing is not about becoming closed off—it is about becoming grounded, self-aware, and intentional in how you connect.

A Final Word

Setting boundaries is not selfish—it is essential. You have the right to protect your well-being, your time, your energy, and your emotional safety.

And if you are healing from relationship trauma, please remember this:

Your experiences are real.

Your responses make sense.

And your healing is possible.

You deserve relationships that feel safe, respectful, and nurturing.

Discover more information on Trauma and Recovery and the author Dr. Patricia Grenelle, PsyD.

If you are in immediate danger, please contact emergency services or the National Domestic Violence Hotline at 1-800-799-7233

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April is Sexual Assault Prevention and Awareness Month (SAAPM) during which there is an annual campaign to raise public awareness about sexual assault and educate communities and individuals on how to prevent sexual assault in the United States.

Every 68 seconds, someone in the United States is sexually assaulted (RAINN). This is a moment for collective action in support of survivors. RAINN reaffirms it’s commitment in both raising awareness and pushing for the prevention of sexual assault, harassment, and abuse.

For more than three decades, RAINN has been at the forefront of the movement to support survivors and combat sexual violence. And since SAAPM became nationally recognized in 2001, they have continued to educate communities, strengthen laws, and provide critical support through a 24/7 National Sexual Assault Hotline.

Each year during the month of April, state, territory, tribal and community-based organizations, rape crisis centers, government agencies, businesses, campuses, and individuals plan events and activities to highlight sexual violence as a public health, human rights and social justice issue, and reinforce the need for prevention efforts.

Take Back the Night is an international event that began in the early 1970s in response to sexual assaults and violence against women. Local communities have organized TBTN marches and rallies to unify individuals against violence in their communities. TBTN can include a candlelight vigil, a rally, a survivor speak out, and a large scale public march “The Dear Katie Podcast”features survivors of sexual assault, rape, and abuse; supporters; authors; celebrities; and agents of change about their survivorship and support. Learn how their journeys can help all survivors and their supporters.

In conclusion, April serves as a vital reminder of the ongoing struggle against sexual assault and the importance of prevention and awareness. This month, as we engage in campaigns and events, we not only amplify the voices of survivors but also foster a collective commitment to creating safer communities. Organizations like RAINN and initiatives such as Take Back the Night exemplify the power of solidarity and education in addressing this pervasive issue. By coming together, participating in these activities, and supporting survivors’ narratives, we can inspire change, challenge societal norms, and ultimately work towards a future where sexual violence is no longer tolerated. Let us honor the courage of those who have shared their stories and strive to be part of a transformative movement that prioritizes the safety and dignity of all individuals.

Being in a relationship with a narcissistic partner

can be emotionally exhausting and deeply confusing. Many individuals find themselves questioning their reality, minimizing their own needs, or feeling persistently “not enough.” These dynamics often intensify when narcissism overlaps with misogynistic attitudes—where women’s emotions, boundaries, and autonomy are devalued.

Narcissistic individuals often present with a fragile sense of self-worth masked by superiority and entitlement. Beneath the surface, there is frequently deep insecurity and low self-esteem. When this fragile ego is challenged, it can result in what clinicians call a narcissistic injury—often expressed through rage, manipulation, or coercive behavior.

Misogyny can further complicate these dynamics. When a narcissistic partner views women as objects rather than autonomous individuals, emotional invalidation and entitlement—particularly around sexuality—can become normalized. Denial of access or autonomy may be met with anger, coercion, or emotional punishment.

Recognizing these patterns is an essential first step. Once awareness is present, the question becomes: How do you protect yourself while navigating a relationship like this?

Here are ten strategies to help you maintain your emotional well-being and clarity.

1. Establish Clear Boundaries

Be direct and specific about what is and is not acceptable. Boundaries are not negotiations—they are statements of self-respect.

2. Expect Resistance

Narcissistic individuals often push back against limits. Stay consistent. Repeated enforcement is key.

3. Limit Contact When Possible

Distance—emotional or physical—can reduce exposure to manipulation and emotional harm.

4. Avoid Arguments

You cannot “win” an argument with a narcissist. Focus on preserving your peace rather than proving your point.

5. Practice Self-Care

Attend to your emotional and physical needs. Rest, grounding activities, and time away are not luxuries—they are necessities.

6. Educate Yourself

Understanding narcissistic traits empowers you to recognize patterns rather than internalize blame.

7. Seek Professional Support

Therapeutic support can provide clarity, validation, and tools for decision-making. If safe and appropriate, couples work may be explored—but individual support is critical.

8. Limit Emotional Investment

Protect your energy. Over-investing in someone who lacks empathy often leads to emotional depletion.

9. Recognize Manipulation

Be alert to gaslighting, blame-shifting, and emotional rewriting of events. Staying grounded in reality is essential.

10. Evaluate the Relationship Honestly

Ask yourself whether the relationship is emotionally healthy. If it is not, it may be time to consider alternatives such as separation.

Navigating a relationship with a narcissistic partner requires courage, clarity, and support. Healing begins when you stop questioning your worth and start honoring your truth.

If these themes resonate with you, you may find deeper understanding and validation in my memoir, We Were a Nice, Normal Family. In it, I explore how early trauma, power dynamics, and silence shape adult relationships—and how healing begins with awareness and truth.

👉 Learn more about the book and my work at patriciagrenelle.com

Not all trauma is visible.

Sometimes the families that appear perfect from the outside are hiding painful truths behind closed doors.

In her powerful memoir, Dr. Patricia Grenelle, PsyD shares her personal journey of surviving childhood trauma and recovering from the lasting effects of narcissistic abuse and C-PTSD.

📖 We Were a Nice, Normal Family

✨ Kindle Special – Only 99¢
March 17–19

This limited-time promotion is a chance to read a courageous story of survival, resilience, and healing.

👉 Download your copy today on Amazon.

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Some families look perfect from the outside.

But behind closed doors, the story can be very different.

In her powerful memoir, Dr. Patricia Grenelle, PsyD shares her journey of surviving childhood trauma and healing from the long-term effects of narcissistic abuse and C-PTSD.

We Were a Nice, Normal Family

For a limited time, the Kindle edition is available FREE on Amazon.

Get your Free Kindle download today!

https://www.amazon.com/dp/B0G66VLK9Q/

How Childhood Trauma Affects Adults — And How Therapy Helps

Many adults seek therapy without initially realizing that childhood trauma is at the root of their struggles. They may come in for anxiety, relationship difficulties, depression, chronic stress, or a persistent sense of emptiness—unaware that early experiences continue to shape their internal world.

Childhood trauma affects adults in complex and often subtle ways. Because trauma occurs during critical developmental periods, it can influence emotional regulation, attachment styles, and belief systems that persist across the lifespan.

One common impact is difficulty with relationships. Adults who experienced trauma as children may struggle with trust, intimacy, or emotional safety. Some may fear abandonment and become overly accommodating, while others may keep emotional distance to protect themselves from further harm. These patterns are not signs of weakness—they are learned survival strategies.

Another frequent effect is chronic anxiety or emotional dysregulation. Trauma sensitizes the nervous system, making it easier to feel overwhelmed or emotionally flooded. Everyday stressors may trigger reactions that feel disproportionate, confusing, or exhausting.

Many survivors also carry shame and self-blame. Children often internalize trauma, believing they were responsible for what happened or that they were somehow “bad.” These beliefs can persist into adulthood, affecting self-esteem, confidence, and decision-making.

Therapy offers a pathway toward understanding and healing these patterns. One of the most powerful benefits of therapy is making the unconscious conscious—helping adults connect current struggles to earlier experiences in a way that feels validating rather than blaming.

Through therapy, clients learn to develop healthier attachment patterns, build emotional resilience, and respond to triggers with greater awareness and choice. Trauma-informed therapy also helps individuals separate who they truly are from the coping mechanisms they once needed to survive.

Perhaps most importantly, therapy provides hope. Many adults believe it is “too late” to heal childhood trauma. In reality, the brain and nervous system remain capable of growth and change throughout life. Healing is possible at any age.

With compassionate, skilled support, adults who experienced childhood trauma can move toward greater freedom, deeper connection, and a renewed sense of self.

To discover more about childhood trauma, healing from trauma and the book, We Were a Nice Normal Family, go to Patricia A. Grenelle, PsyD

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Childhood trauma has a way of lingering long after the events themselves have passed. Experiences such as abuse, neglect, abandonment, or growing up in an unsafe or unpredictable environment can shape how a person understands themselves, others, and the world. While trauma may occur early in life, its effects often unfold silently over time—affecting emotions, relationships, and physical well-being well into adulthood.

Therapy provides a powerful and compassionate space for healing childhood trauma. At its core, trauma therapy helps individuals make sense of experiences that were once overwhelming or confusing, especially when those experiences occurred at a time when the nervous system and sense of identity were still developing.

One of the most important benefits of therapy for childhood trauma is safety. Many survivors learned early on that the world was not safe or predictable. A consistent, attuned therapeutic relationship helps restore a sense of emotional safety—often for the first time. This sense of safety is essential for healing, as the nervous system cannot process trauma while remaining in survival mode.

Therapy also helps individuals understand their trauma responses. Symptoms such as anxiety, emotional numbing, hypervigilance, people-pleasing, or difficulty trusting others are not personal flaws—they are adaptive responses to early threat. Trauma-informed therapy reframes these patterns with compassion, allowing clients to replace shame with understanding.

Another key benefit is regulation of the nervous system. Childhood trauma often leaves the body stuck in fight, flight, freeze, or fawn responses. Therapeutic approaches that address both mind and body help clients learn how to calm their nervous systems, tolerate emotions more effectively, and experience a greater sense of stability in daily life.

Therapy also supports reclaiming identity and self-worth. Trauma can distort a child’s developing sense of self, leading to deeply held beliefs such as “I am not enough” or “Something is wrong with me.” Through therapy, these beliefs can be gently examined and replaced with more accurate, self-compassionate truths.

Healing childhood trauma is not about erasing the past—it is about integrating it in a way that no longer controls the present. With the right therapeutic support, survivors can move beyond survival and into a life marked by connection, choice, and renewed hope.

For more on childhood trauma and resources, discover We Were a Nice, Normal Family, more than a memoir. It is an invitation to reclaim voice, agency, and the possibility of a fuller, more connected life.

You can get your copy here We Were a Nice, Normal Family

Childhood trauma often hides behind carefully constructed appearances—families that seem functional, safe, and “normal” from the outside. In We Were a Nice, Normal Family, Dr. Patricia A. Grenelle courageously pulls back that curtain, revealing the devastating impact of abuse, abandonment, and silence within a family that appeared intact to the world.

This powerful memoir is both deeply personal and clinically insightful. Drawing from her lived experience and her professional background, Dr. Grenelle explores how childhood trauma shapes the nervous system, identity, and adult relationships—often in ways survivors do not fully understand until much later in life.

At the heart of the book is a story of stolen innocence and reclaimed power. Dr. Grenelle honors not only her own journey, but also the sister who suffered alongside her, giving voice to experiences that are too often minimized or hidden. Her story illuminates the realities of Complex Post-Traumatic Stress Disorder (C-PTSD) and the long-term patterns that trauma can create.

What sets this memoir apart is its balance of emotional truth and psychological clarity. Readers are offered language for experiences they may have struggled to name, along with validation that their responses make sense in the context of trauma.

As resilience strategist Marie Cosgrove, PhD writes, “Patricia exposes the kind of hidden trauma that shapes a lifetime — and shows that healing is possible.” Other readers and professionals echo this sentiment, describing the book as a testament to survival, redemption, and hope.

Beyond storytelling, We Were a Nice, Normal Family includes practical resources, insights into triggers and symptoms, and guidance for healing at any stage of life. As Madelyn Balitz, LCSW notes, the book serves as “an invaluable resource… providing validation and hope through Patricia’s survivor story.”

This memoir is for survivors seekin

g understanding, clinicians supporting trauma-impacted clients, and anyone who wants to better understand how early experiences shape adult lives—and how healing is always possible.

We Were a Nice, Normal Family is more than a memoir. It is an invitation to reclaim voice, agency, and the possibility of a fuller, more connected life. You can get your copy here We Were a Nice, Normal Family

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It’s about childhood emotional, physical, and sexual abuse and resulting trauma and the overall effect it has on a person’s life. It is present, at least to some degree in most criminals, which is significant.

My plan is to share my story of abuse, neglect, and control so those individuals who have not recognized it yet may be able to identify it in their lives. I was not conscious of it’s existence until after I had married and divorced two men who lied, gaslighted, controlled, and manipulated everything around them. I thought it was me who was at fault for the relationships going sour.

I didn’t realize I had been sexually abused as a child until I was in therapy at the age of 28 and learned that every family doesn’t have an uncle or brother-in-law who sexualized everything. I thought all families were made that way but they weren’t. I used to see various articles in which sexual molestation occurred and think that was really unfortunate because there were so many. Then I learned I was a statistic.

I’m hoping to find like-minded individuals who want to identify and address these issues. As a retired Forensic Psychologist, it is apparent that childhood trauma carries lasting effects and can alter the trajectory of lives. This is important and needs to be addressed.