In the aftermath of trauma, the threat system in our mind can frequently say to us words like “It’s just like the time when (trauma) happened” in response to minor triggers in the surrounding. Worse still, the threat system can turn to blame us, the victim, because it is easier, feels safer and more in control to say that “It’s my fault and I should have (done something to prevent the traumatic event)” instead of “There was nothing I could do to stop this happened.”
The ability to notice these words going through in our mind is also called mindfulness to thoughts. It emphasizes observing events come and go in our mind without reacting to them as if they are the reality. For trauma survivors, upon noticing our thoughts, it can be particularly helpful to also remind ourselves that our threat system can, and often, overreact.
Ask yourself, are there evidence supporting what the threat system is saying? Could I be jumping to conclusion or exaggerating what is going on right now? Alternatively, is it helpful to say these things to myself or criticise myself continuously? When objective indicators suggest that those words are an exaggerated reaction to what you are experiencing, try to say the following words to yourself:
“My threat system thinks (the thoughts going on in your mind), but this might not be true. My threat system wants me to be safe and free from danger, but it is not fair to say that I am entirely responsible for my trauma. Thank you for trying to protect me. This is different from what happened in the past. I am courageous enough to face new challenges in life.”
It might be even more effective to say the above words while imagining someone who is nurturing and always supportive of us. This person can be someone know, a fictional character, or even a higher spiritual power. Imagine this nurturing figure telling us “It is alright. You are safe.” Take a breath, give yourself a hug, reassure yourself that it is not your fault that trauma happened, and imagine what the perfect nurturing figure would say to you. This helps to stimulate our brain’s compassion network, which can then calm our threatened mind and restore a more balanced view of the situations at times when the threat system overreact to minor triggers of traumatic response.
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Compassionate Living Psychology 
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