Step by Step: How Movement Programmes Help Survivors Reclaim Confidence
Feeling like yourself again after trauma
If you’ve experienced domestic abuse or other forms of trauma, it’s common to feel disconnected from your body, unsure of your instincts, or low on confidence. These experiences don’t just affect your emotions - they can impact your day-to-day life, work and relationships.
Trauma-aware movement programmes give you structured, practical ways to reconnect with yourself - step-by-step. They create space to feel safe, build confidence, and regain a sense of control over your body and mind.
Why movement matters for survivors
Movement isn’t just about exercise. For survivors, it’s a way to:
Release tension and stress safely
Ground yourself in the present
Reconnect with your body and personal strength
Express emotions without needing to talk
Regulate emotional responses after triggering experiences
Many participants describe it as “finally feeling at home in my body again”. Even simple movement can help survivors notice subtle shifts in mood, tension, and confidence.
How structured programmes like Survivor Steps help
Survivor Steps is designed specifically for survivors. It provides a safe, guided environment where participants can:
Rebuild confidence and self-trust
Learn practical coping strategies for triggers
Develop mindfulness and grounding techniques
Connect with others who understand their experience
The programme is built in steps, so participants can move at their own pace, feel supported and gradually notice positive changes.
Flexible ways to access support
Be More Dandelion works with individuals, companies and community groups to make support accessible in multiple ways:
In-person programmes - for hands-on guidance and immediate support
Workshops - delivered at workplaces, community spaces, or bespoke events
Digital and printed toolkits - to practice exercises and grounding techniques at home or in the office
This flexibility means people can choose the format that suits them best, without pressure, while still accessing structured, trauma-aware support.
Real-life benefits participants notice
Many people who join movement programmes like Survivor Steps report:
Increased confidence in daily life
Improved emotional regulation and stress management
Greater sense of agency and self-trust
Feeling supported in a safe community of peers
For example, one participant said:
“I never thought movement could make such a difference. I feel calmer, more in control, and like I’m finally moving forward in my life”.
Simple grounding techniques you can try today
Even before joining a programme, small movement-based practices can help you feel more grounded:
Breath & Sway - gently sway side to side while focusing on slow breahts
Shoulder rolls - release tension by rolling shoulders backward and forward
Foot grounding - stand (or sit) notice the weight on each foot, and feel the connection to the floor
These are small steps, but they can help you reconnect with your body and notice moments of calm throughout the day.
FAQ: Questions survivors often ask
Q. Can I join SurvivorSteps if I’ve never done movement or exercise before?
A. Absolutely. The programme is designed for all levels, and everyone moves at their own pace.
Q. Can SurvivorSteps be delivered in my workplace?
A.Yes. We partner with companies to offer in-person sessions, workshops, and toolkits, tailored to your team’s needs.
Q. What if I’m nervous about joining a programme?
A.Feeling nervous is normal. The programme is trauma-aware, supportive and flexible, giving you space to engage safely.
Take the first step with Survivor Steps
Rebuilding confidence is a journey, not a race. Our next community programme starts on Friday 12 September. It offers structured, trauma-aware support to help survivors move safely forward, reconnect with themselves, and rebuild a sense of control.
You can register your interest to join and make a self-referral here
