Trapped by the fall: Chapter Five

"I'M JUST FRIGHTENED"

TRAPPED BY THE FALL: CHAPTER FIVE

Using therapy, reflection, and self-work to break the anxiety cycle

Chapter Five Coming soon!

Building on the understanding of anxiety and its patterns, Chapter Five demonstrates how therapy techniques are applied in daily life and how persistence can transform fear into confidence.

Trapped by the Fall | Chapter Five: “I’m Just Frightened”

Fear is a natural response to trauma—but understanding it is the key to reclaiming control. In Chapter Five of Trapped by the Fall, Marion begins actively applying the therapy techniques she has learned. She comes to realise that her fear isn’t her fault, but a natural reaction to the fall and the uncertainty that followed.

Even simple tasks—getting into the car, walking down a busy street, or stepping onto a train—can still make her heart race. Yet each time she faces these situations, Marion practices the tools she has learned, turning small victories into meaningful progress.

What You’ll Learn in This Chapter:

Why fear after trauma is a natural, not personal, response
How cognitive therapy, relaxation exercises, and self-reflection support recovery
Using a thought journal to track emotions and challenge negative thinking
How persistence and small steps build long-term confidence

Applying Therapy in Real Life

Marion begins confronting situations that once provoked panic, starting with short car journeys near her home. She notices how anxiety creeps in: racing thoughts, tense muscles, and shallow breathing. But using grounding techniques, she focuses on what she can see, hear, and feel in the present moment. Slowly, she realises that she can remain calm, even when fear arises.

Alongside this, Marion keeps a thought journal—a simple notebook or notes app where she records moments when fear arises, what triggered it, and how she responds. Over time, patterns emerge—she sees that many anxious thoughts are exaggerated or unlikely to happen. Recording these moments helps her challenge negative thinking, turning what felt like uncontrollable panic into manageable experiences.

Daily life continues to provide tests. A crowded supermarket, a busy roundabout, or a flight of stairs can still trigger tension. But Marion approaches each challenge deliberately, breaking it down into manageable steps. She pauses, breathes, and reminds herself of the progress she has made. Every small success—walking further than the day before, completing a car journey without panic—reinforces that therapy and self-work are having an effect.

Progress and Ongoing Challenges

While Marion makes significant gains, fear still appears unexpectedly. Sometimes a familiar situation suddenly feels threatening, and old patterns of avoidance try to re-emerge. These moments remind her that recovery isn’t linear; it’s a journey of continual practice and self-awareness.

It’s natural to have days where progress feels slow or old fears return. This does not mean failure—it’s part of the healing process.

On these tough days, it can help to take a specific action, such as pausing to practice a calming breathing technique, revisiting a thought journal to see how far you have come, or reaching out to a friend, loved one, or support group for encouragement. If things feel particularly overwhelming, taking a short break and allowing yourself time to rest can help you regain perspective.

Small, deliberate steps like these make it easier to manage setbacks and continue moving forward.

Her therapist, Steve, encourages patience and reflection. By recognising triggers, applying grounding techniques, and reviewing her thought journal, Marion gradually builds resilience. Each setback becomes an opportunity to learn, rather than a failure. She begins to trust herself in situations that once felt impossible.

Reflective Takeaway

Chapter Five demonstrates that reclaiming control after trauma is a gradual, deliberate process. Fear can feel automatic, but with consistent practise, reflection, and therapy, it becomes manageable. Marion’s journey shows that small, deliberate steps—combined with self-compassion—allow confidence to return and independence to grow.

What small steps or strategies have helped you regain confidence after a setback? Taking time to reflect on your own progress, no matter how minor, can be a powerful part of healing.

For a full list of resources, please see the final page of this series.

UK Support Resources:

Samaritans: 116 123 (free, 24/7 helpline) – For anyone struggling to cope, feeling low, or needing someone to talk to.
samaritans.org
Shout: Text ‘SHOUT’ to 85258 (free, 24/7 text support) – Confidential mental health support via text.
giveusashout.org
Student Minds: Mental wellness resources and help for students.
studentminds.org.uk
Switchboard (LGBTQ+): 0300 330 0630 – For LGBTQ+ support.
switchboard.lgbt
LGBT Foundation: 0345 3 30 30 30 – Advice and support for LGBTQ+ people.
lgbt.foundation
Galop: 0800 999 5428 – For LGBTQ+ people experiencing abuse or hate crime.
galop.org.uk

For a full list of resources, please see the final page of this series.