Facing Fear After Trauma: A Life Coach’s Journey

A few weeks ago, my beautiful labrador, Edith, was suddenly attacked and bitten by another dog while walking calmly beside me on her lead. Thw dog was across the road from us, but on an extending lead, whick allowed it to get across the road to us and it bit Edith on her face, through her nose. It was a moment of pure shock—one minute we were enjoying our peaceful routine, and the next, chaos erupted. Watching her get hurt stirred up emotions of fear, anger, and helplessness. Even after she physically recovered, I was left with lingering anxiety. The thought of something like that happening again makes me tense every time we step outside.

?As a life coach, I’ve spent years helping others navigate their fears and work through traumatic experiences. But this situation reminded me how deeply personal fear can become. When we experience trauma, whether physical, emotional, or both, it’s natural for our minds to go into a protective mode. The brain tends to catastrophise, constantly preparing for the worst. This was my reaction—I found myself scanning every dog as we walk, imagining the worst-case scenarios in my head. While this is a normal response, it’s definitelynot a helpful one!!

What I’ve learned is that the key to healing from such an experience—and stopping the cycle of catastrophising—is recognising the difference between being cautious and living in fear. So, here’s how we can approach this process:

1. Acknowledge the Trauma

It’s important to give space to your emotions. For me, acknowledging that the attack happened, that it was traumatic, and that my feelings of fear were valid was a crucial first step. We often try to suppress negative emotions, but they only grow stronger when ignored. By accepting how I felt, I opened the door to healing.?

2. Challenge Catastrophic Thinking

Once you’ve acknowledged the trauma, it’s time to address the mental loop of “What if it happens again?” Catastrophising often stems from a belief that if something bad happened once, it’s bound to happen again. But the reality is that the likelihood of the same event recurring is often much smaller than we think.

?I had to challenge my own thoughts by reminding myself that I have walked Edith hundreds of times without incident. Yes, the attack was terrifying, but it was also rare. Shifting focus to all the times things went right helped to reduce the overwhelming fear.?

3. Gradual Exposure?

Embracing fear slowly and in a controlled manner is a powerful tool.

For Edith and me, this has meant taking small steps to rebuild our confidence. Instead of avoiding going out walking, we started with shorter walks, choosing quieter times of day and areas where we felt safer. With each positive experience, our confidence grew. It’s important not to rush this process—moving at your own pace allows healing to happen naturally.?

4. Use Mindfulness and Grounding Techniques?

When we worry about the future, our thoughts spiral into “what if” scenarios. To stay grounded in the present, I’ve been using mindfulness techniques. Simple breathing exercises, or even focusing on Edith’s relaxed body language during walks, helps bring my mind back to the now. By paying attention to the present moment, I can remind myself that, right here and now, we are safe.

5. Accept Uncertainty

Life is unpredictable. As much as we try to control our surroundings, the truth is that we can’t foresee everything. Accepting that uncertainty exists doesn’t mean giving in to fear, but rather embracing life’s ups and downs with a sense of resilience. I’ve learned to focus on what I can control—like being vigilant without becoming paranoid (!) —and letting go of the rest.

6. Trust and Connect

One of the biggest lessons I’ve drawn from this experience is the importance of trust. I trust Edith, her instincts, and our bond. I trust that most people and their dogs are friendly, and I trust that, should something happen again, I will handle it as I did before. Surrounding ourselves with a supportive community, whether that’s friends, family, or even a local dog walking group, helps us rebuild this trust and create positive experiences.

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Edith’s attack was a reminder that life sometimes throws us unexpected and difficult challenges. As we navigate the aftermath, we can either let fear control us, or we can use these experiences to grow stronger. Through patience, mindfulness, and trust, I’ve been learning to step out of the shadow of fear and reclaim the joy of our walks.

If you’re facing a similar challenge, remember: while fear is natural, it doesn’t have to define your future.