Blog - Sara Jane Lowry

Overcome and Heal on Your Trauma Recovery Odyssey

January 8, 2024 by Sara Jane Lowry

Welcome to a space where healing is the focus, and resilience is celebrated. Trauma recovery is a unique journey for everyone. If you’re reading this, please know that you’re not alone. Let’s explore some insights, practical tips, and encouragement to support you on your path to healing.

Understanding Trauma:

Trauma manifests in various forms and impacts individuals differently. It’s crucial to recognize that healing is a process that takes time. Some individuals may have experienced multiple types of traumatic experiences, and researchers have termed this cumulative trauma. Whether you’ve experienced a single traumatic event or chronic stress, acknowledging your feelings and seeking support are essential first steps.

Validate Your Emotions:
- It’s okay to feel a range of emotions, and your feelings are valid. Give yourself the grace to experience and process these emotions without judgment. Pay special attention to feelings of shame. Trauma that provokes PTSD (and Complex PTSD) is well known to cause deeply rooted feelings of shame that foster over time and damage your self-image in such a way that no other emotion can. In cases of shame, it’s especially important to develop strategies to encompass self-compassion.
The Healing Power of Connection:
- Reach out to friends, family, or support groups. Sharing your experience can foster a sense of connection, reducing feelings of isolation. Through relationships, trauma survivors can learn to feel safe, trust others, learn new ways of relating to people and develop self-compassion¹.

Healing Foundations: Coping Strategies

tree above horizontal line with kaleidoscope of color where roots grow.

Recovery involves adopting healthy coping mechanisms to navigate the challenges that may arise. Here are some practical tips:

Mindfulness and Grounding Techniques:
- Explore mindfulness exercises and grounding techniques to anchor yourself in the present moment. Planting your feet on the floor/ground, deep breathing, guided imagery, or other simple grounding exercises can be incredibly helpful on the path to healing and resilience.
Self-Care Rituals:
- Prioritize self-care as an essential part of your healing journey. Establish daily rituals that promote relaxation and bring you comfort, whether it’s a warm bath, gentle exercise, or spending time in nature.
Seeking Professional Help:
- Consider reaching out to mental health professionals specializing in trauma. Therapy can provide a safe space to explore your experiences and develop coping strategies tailored to your needs.

Celebrating Resilience in Your Healing:

Small Wins Matter:
- Celebrate your achievements, no matter how small. Recognize the progress you’ve made and the strength it took to get to where you are today. Resilience is a continuum, sometimes moment to moment.
Creating a Supportive Environment:
- Surround yourself with people who uplift and support you. Building a strong support system can make a significant difference in your healing process.
Setting Boundaries:
- Learn to set healthy boundaries that prioritize your well-being and adhere to your own moral compass. Communicate your needs to others and give yourself the space to heal at your own pace.

Moving Forward:

Embracing Growth:
- Trauma recovery is not just about overcoming pain; it’s also about growth. Embrace the opportunity for personal development and rediscovery.
Patience and Persistence:
- Healing is a journey, not a destination. Be patient with yourself and recognize that progress may come in waves. Consistent effort and persistence will pave the way for lasting transformation.

Conclusion:

Remember, healing is possible, and you have the strength within you to navigate this journey. Embrace the support around you, explore different coping strategies, and celebrate your resilience. Together, we move forward, step by step, toward a brighter and more empowered future. You are not alone, and your healing matters.

Van der Kolk B (2014) The Body Keeps the Score: Mind, Brain and Body in the Transformation of Trauma. Penguin Books. [Google Scholar] ↩︎

Grateful for 18 gifts in 18 years of Nonprofit Consulting

December 10, 2024 by Sara Jane Lowry

When I began nonprofit coaching 18 years ago, I had no idea how transformative the journey would be—not only for the organizations I would work with but also for myself. Over nearly two decades of coaching leaders, working with boards, strategizing with passionate teams, and learning from the challenges of nonprofits, I’ve accumulated these nonprofit leadership insights that have shaped my approach and perspective. I am grateful for these 18 gifts.

Whether you’re a new nonprofit leader or an experienced one, I hope these insights help guide you in your work.

Mission Clarity is Everything

Without a clear and compelling mission, it’s nearly impossible to maintain momentum. A strong mission statement serves as the North Star for the entire organization, from your staff to your donors. It should be the heartbeat of your strategy, communications, and fundraising.

Relationships Matter More Than You Think

Nonprofits are built on relationships—whether with staff, volunteers, donors, or community partners. Strong, authentic connections create trust, which is essential for long-term success. Invest time in building meaningful relationships both internally and externally.

Leadership is About Service, Not Power

Nonprofit leadership is not about being at the top. It’s about serving your team, your clients, and your mission. As a coach, I’ve seen that the most successful leaders are those who empower others, delegate effectively, and listen more than they talk.

Fail Forward

In the nonprofit world, failure is inevitable. But it’s not the failure itself that matters—it’s how you respond to it. Embrace a growth mindset. Learn from missteps, adapt, and move forward stronger than before. In 18 years, I’ve learned that if you’re keeping people informed along the way about the challenges, they generally think it was worthwhile even if the results weren’t stellar.

People Aren’t “Human Resources,” They’re Human Beings

This may sound simple, but it’s something I’ve had to remind many organizations of over 18 years. Every person is an individual with their own values, motivations, and challenges. They have lives outside of serving the mission. Treating staff and volunteers as people, not resources, fosters loyalty, creativity, and passion.

Burnout is Real!

Nonprofit work can be incredibly rewarding, but it can also be exhausting. Leaders must recognize the signs of burnout in themselves and their teams, and take proactive steps to prevent it. A healthy, balanced work culture doesn’t just benefit individuals—it benefits the organization. What example are you setting?

Resources Are Always Tight, But Creativity Can Fill the Gaps

While funding is often scarce in the nonprofit sector, the lack of resources doesn’t need to be a barrier to success. Creativity—whether in fundraising, problem-solving, or community engagement—can make all the difference. The best nonprofits know how to stretch limited resources and turn challenges into opportunities.

Data Can Be Your Best Friend

Nonprofits often make the mistake of running programs based on passion alone, without evaluating their effectiveness. Collecting and analyzing data helps you understand what works, what doesn’t, and where improvements can be made. Numbers provide clarity and help you make informed decisions. And funders require it. Just start measuring and evaluating.

Fundraising is About Relationships, Not Just Money

Many nonprofit leaders view fundraising solely as a financial transaction, but it’s actually about cultivating relationships. People give because they believe in your mission, and they give to people they trust. Over the 18 years, I remember all the donors I built a relationship with who care deeply about helping others and am grateful to have been part of their life’s purpose. Fundraising should be about connection, not just a call for a check. Pick up the phone. Take them to lunch. Write a personal note. Show you care about their goals.

You Can’t Do It All Yourself

No leader can do it all. Delegation isn’t just a strategy—it’s a necessity. Surround yourself with a team that complements your skills and shares your vision. The more you trust and empower your team, the more your organization will thrive. If you’re having trouble delegating, hire a coach to help you think it through, and what your organization’s org chart should look like.

Sustainability Is Key

Nonprofits often focus on short-term goals, but without long-term sustainability, their impact will be limited. Developing a sustainable model—whether through diversified funding streams, building an endowment, or focusing on programmatic efficiency—ensures that your organization can make an enduring impact. Talk about it with your board, your staff, and your donors. Consider partners.

The Power of Storytelling

People connect with stories, not statistics. Whether you’re making an appeal to a donor or inspiring your team, storytelling is one of the most powerful tools at your disposal. Tell the stories of the people you serve, the impact you’re making, and the journey you’ve been on. Help your board and staff to know the stories so they can be better ambassadors.

The Best Ideas Can Come from Anywhere

One of the most exciting things about nonprofits is the diversity of thought and experience within them. Whether you’re a CEO or a volunteer, every person has a valuable perspective. Nonprofit leadership insights includes the lesson I’ve learned that the best ideas often come from the most unexpected places.

Your Organizational Culture Matters

An organization’s culture is its backbone. It shapes how staff, volunteers, and stakeholders interact and influence how productive and healthy your work environment will be. Building a culture based on trust, transparency, and respect leads to a more engaged team and better outcomes.

Adaptability is Critical

The nonprofit sector is constantly evolving—whether through shifts in funding, changes in government policies, or new social challenges. Organizations that thrive are the ones that remain adaptable. Being able to pivot, whether it’s in response to an external change or internal need, is essential for survival and growth. Resilience is a power word.

Celebrate Small Wins

Nonprofits often work on big, long-term goals, but it’s important to celebrate the small wins along the way. Acknowledging progress—whether it’s reaching a fundraising goal, improving a program, or simply keeping a team motivated—keeps morale high and reminds everyone that their hard work is paying off. This is one of the most ignored insights I can give you.

It’s Okay to Ask for Help

One of the biggest lessons I’ve learned as a nonprofit coach is that it’s okay to ask for help. Many leaders feel the weight of the world on their shoulders, but no one should go it alone. Whether it’s seeking out a coach, asking for mentoring, or getting professional advice, reaching out to others can be a game-changer.

The Work You Do Matters

Lastly, after 18 years, this is the most important lesson I’ve learned: the work you do in the nonprofit sector truly matters. Every hour, every conversation, every piece of advice, and every donation helps create positive change in the world. Never underestimate the impact you’re making.
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Looking back on these 18 years, I am grateful for the opportunity to serve nonprofit leaders and organizations. The lessons have been hard-won, and I continue to learn from every experience. Whether you’re just starting out or you’re a seasoned leader, I hope these nonprofit leadership insights will help you navigate the challenges and triumphs of nonprofit leadership. Here’s to the next 18 years of growth, impact, and transformation!

Overdoing as a behavior to feeling better

February 13, 2024 by Sara Jane Lowry

Overdoing cartoon figure hoisting a bar weight and sweating

Experiencing trauma can have a profound impact on your ability to balance your workload and responsibilities. Traumatic experiences often leave you with a constant sense of needing to do more to prove your worth. Generally, this can lead to a pattern of overdoing, where you push yourself beyond your limits and take on an excessive workload. You’re stuck in a habit loop that starts when you have an uncomfortable feeling or thought about your value. You have gotten rid of that feeling by doing something such as worrying, being anxious, or a behavior like overdoing. (Some people smoke, or drink, or overeat instead or as well.) These behaviors lead to a result that in the moment feels good. But after the immediate satisfaction, you end up feeling worse.

8 Steps to Change if you habitually overdo

Here are some strategies to consider around overdoing:

Recognize and confirm your experience: Understand that your habit to overdo may be a response to past trauma. Acknowledge the impact it has on your well-being and affirm that you deserve rest, self-care, and balance in your life.
Establish healthy limits: Set clear limits around your workload and learn to prioritize self-care. Understand that it is okay to say no when necessary to protect your well-being and avoid overcommitting. Learn to say no when necessary — whether it’s saying no to additional work or social obligations that would stretch you beyond your limits. Communicate your boundaries assertively and without guilt, respecting your own needs and limits.
Practice self-compassion: Treat yourself with kindness and understanding. Then, challenge your inner critic who tells you that you are not doing enough or that your worth depends on constant productivity. Remember that your value is not solely defined by your work.
Engage in self-reflection: Awareness is key. Reflect on your patterns of overdoing and identify triggers or underlying beliefs that drive this behavior. Become aware of the results – both negative and positive – of this behavior. Journaling or therapy can be helpful in gaining insight into your response to trauma and developing healthier coping procedures.
Listen to your body’s signals: Pay attention to the messages your body sends you. If you’re feeling exhausted, fatigued, or experiencing physical symptoms of stress, it’s a clear sign that you may be overdoing it. It’s your inner critic pushing you to do more. Take these cues as an opportunity to slow down, rest, and engage in self-care activities to restore balance.
Practice self-care: Prioritize regular self-care activities that promote relaxation and renewal. This can include taking part in hobbies, practicing mindfulness or meditation, exercising, or spending quality time with loved ones. Make self-care a non-negotiable part of your routine.
Seek support: Reach out to trusted colleagues, friends, or professionals. They can provide guidance and support when you recognize that you are overdoing. In effect, they can help confirm your experiences and offer strategies to manage your workload and stress levels effectively.
Seek professional help if needed: If your experiences of overdoing (or underdoing) significantly impact your daily life, relationships, or mental health, consider seeking support from a coach. A professional can provide guidance, tools, and techniques to help you become aware of your triggers and find healthier ways of balancing your responsibilities.

My role is to support you in being courageous and help you clarify your habit loop. I look forward to celebrating you in becoming free of overdoing. Start today!

Transforming Lives with Empathy: The Power of Trauma-Informed Nonprofits

January 12, 2024 by Sara Jane Lowry

Trauma-informed nonprofit showing side view of head with multiple circles intersecting around it.

Understanding and addressing trauma is crucial for creating a compassionate and healing society. Trauma can affect individuals from all walks of life, often leaving deep emotional scars that impede everyday functioning. In response to this societal need, trauma-informed nonprofits have emerged as beacons of hope. They provide invaluable support, understanding, and empowerment for those affected by trauma. In this article, we will delve into the world of trauma-informed nonprofits, exploring their unique approach to healing, the trauma-informed practices they espouse, and their transformative impact.

Unveiling the Trauma-Informed Approach in Nonprofits

A trauma-informed workplace centers around understanding, acknowledging, and responding to the needs of individuals who have experienced trauma. And, it embraces an approach that promotes healing, empowerment, and overall well-being. By adopting a trauma-informed approach, nonprofits aim to create safe and inclusive environments that empower survivors to heal and thrive at their own pace. Here are some key trauma-informed practices that form the foundation of a trauma-informed nonprofit:

Safety is Paramount: They prioritize physical and emotional safety, working earnestly to create environments that make survivors feel secure. For example, they ensure that their spaces and interactions are respectful and free from judgment, retraumatization, and potential triggers.

Empathy and Validation: These nonprofits understand the vital importance of acknowledging trauma survivors’ experiences and emotions. By providing empathy and validation, they create spaces where survivors feel heard and understood, encouraging the healing process. This sensitivity guides interactions and responses to ensure individuals are not re-traumatized unintentionally.

Cultivating Trust and Collaboration: Building trust is fundamental in supporting trauma survivors. For this reason, trauma-informed nonprofits prioritize consistency and reliability, creating an environment in which survivors can trust the organization, its staff, and the healing process. Further, collaboration is also emphasized, involving survivors in decision-making and actively seeking their input.

Empowerment and Choice: By offering individuals agency and involvement in decision-making processes, trauma-informed workplaces empower employees in their healing journeys. Thus, employees are given choices and autonomy to shape their work experiences and well-being.

Open and Transparent Communication: A culture of open and transparent communication is crucial for trauma-informed nonprofits. By promoting dialogue, they create an atmosphere where employees feel comfortable discussing their experiences and seeking support from their peers and leadership.

The Results of Trauma-Informed Nonprofits

Improved Mental Health and Well-being: As I have noted, trauma-informed nonprofits prioritize mental health and well-being. By providing supportive resources, accommodations, and a nurturing environment, organizations can help staff navigate their trauma-related experiences more effectively, leading to improved mental health outcomes.

Improved resilience: Creating an environment that understands the impact of trauma helps individuals develop adaptive coping strategies, enabling them to overcome challenges and bounce back from adversity. For the most part, this leads to employee retention and engagement.

chalkboard with words I love my work and my work loves me. The word heart is actually a symbol of a heart. Nonprofit mission

Increased Productivity and Engagement: When employees feel safe, supported, and valued, their engagement levels increase, resulting in improved productivity. In essence, trauma-informed nonprofits nurture a positive and compassionate culture, motivating employees to give their best and contribute to organizational success.

FAQs about Trauma-Informed Nonprofits

Q1: How can small nonprofits implement trauma-informed practices with limited resources?

A1: Small organizations can start by raising awareness about trauma and its impacts internally. In particular, they can incorporate trauma-informed principles into their policies, and foster open communication. Even more, they provide training that sensitizes employees to the needs of trauma survivors.

Q2: How can I support a trauma-informed nonprofit?

A2: At this time, you can support a trauma-informed nonprofit through volunteering, donations, or spreading awareness. Reach out to your local organizations to inquire about volunteer opportunities! Equally important, donate resources or funds, or lend your voice to advocate for their mission.

The Transformative Power of Trauma-Informed Nonprofits

Trauma-informed nonprofits are essential catalysts for healing and empowerment within our society. By adopting a compassionate, individualized approach, these organizations create safe and inclusive environments that support survivors of trauma on their journey toward resilience and growth. As a matter of fact, trauma-informed nonprofits play a pivotal role in reducing the stigma surrounding trauma. By raising awareness, sharing stories of resilience, and challenging misconceptions, they pave the way for greater understanding and empathy within society. Summing up, their transformative impact is evident in the lives they touch, the communities they shape, and the lasting change they inspire. Let us continue to support and champion the work of trauma-informed nonprofits, ensuring that no survivor is left behind on their path to healing!

Childhood trauma impacts you as an Adult

May 5, 2023 by Sara Jane Lowry

child walking away from adult female and male hand holding a gun representing childhood trauma.

Childhood trauma impacts a large number of adults struggling in their everyday lives. You are not alone. The trauma may be the loss of a parent through death, divorce, or incarceration. Your parent may have had substance abuse or mental health problems. You may have experienced bullying, or you may have lived in a home with domestic violence, or emotional, physical, and sexual abuse and neglect. This is not an exhaustive list of the kinds of trauma you may have experienced.

Often the reason many people seek out trauma recovery coaching is due to symptoms of anxiety and depression. They have managed to cope with the symptoms for some time, and perhaps even tried short-term therapy. Suddenly, changes in their lives trigger a strong stress response and bring up painful feelings and fragmented memories of childhood events. The feelings are overwhelming and constant. It may be that the coping mechanisms you usually use such as using alcohol, drugs, or overeating to soothe yourself. It might mean that you find yourself avoiding people or being constantly angry or even violent toward your loved ones. Or you could be working too much or find yourself constantly on guard for something negative to happen. If this sounds familiar, know you are not going crazy. You are trying to use strategies you used as a child to survive what was happening to you or your environment.

Symptoms of past childhood trauma impacting you now

Here are some symptoms you may be feeling now that may be linked to your childhood experiences:

Anxiety
Low mood and depression
Relationship difficulties (e.g. emotional and/or physical intimacy, fear of commitment)
Body image-related difficulties
Problematic eating patterns
Substance misuse
Self-harming
Feelings of isolation
Sadness and grief
Shame and guilt
Self-criticism and feelings of worthlessness
Helplessness and powerlessness
Feeling numb

Why am I feeling triggered by past trauma?

A trigger is a person, place, thing, or situation that elicits an intense or unexpected emotional response. Any sensory stimulus can be a potential trigger. Essentially, a non-threatening stimulus is triggering an autonomic (fight-or-flight) response. Our triggers are rooted in our past traumatic experiences. In an effort to protect us from further harm, our brains scan for stimuli that might indicate a threat. That means that sometimes, we have outsized reactions to seemingly innocuous stimuli. Traumatic events often live just outside of conscious memory as they are encoded in the brain differently than traumatic events. However, our brain and body keep a record of the threatening experience. When you are triggered, it means that you have a strong, uncomfortable emotional reaction to a stimulus that wouldn’t ordinarily cause that response. While triggered, people may panic, feel overwhelmed, cry, act out, withdraw, or react defensively. There isn’t really a “cure” for triggers. All we can do is identify when we’re upset, try to understand why, and manage our emotional reactions. At its heart, triggers are a reaction to past trauma.

If you have been impacted by childhood trauma of any kind, it is important that you seek professional support and practice good self-care. If you are currently struggling, trauma recovery coaching help can be beneficial for not only addressing your symptoms but also the underlying cause of your symptoms.