Help Your Trauma-Holding Parts Connect to the Present
(Summary) For people with dissociative identity disorder (DID), other specified dissociative disorder (OSDD), or complex PTSD, parts stuck in “trauma time” may feel as if it’s still years in the past. Anchors are practical tools that provide evidence of the present and help young or trauma-holding parts realize it’s now. Anchors can be objects like car keys, photos with loved ones, or reminders of places you’ve lived since childhood. They can also be placed strategically in triggering spaces, like bathrooms or bedrooms, to reassure parts that today is different from the past. Using anchors alongside timelines creates a stronger sense of safety and orientation in the present.
This is the last video in this 3-part series on helping parts stuck in trauma time understand that it’s 2025 and not some year in the past. Last week I talked about using a timeline. Today, I want to talk about using anchors.
You can think of anchors as objects that help you understand you are in the present. These objects are evidence that you can’t be back in 2015, for example. Back then, you were 7 and there’s no way you had those car keys that are hanging on the wall by the door.
Anchors might be pictures, such as pictures of you with the pet you have now but didn’t have then. Or pictures of you with your partner or friend. Or it might be pictures of you that show you are living in a completely different part of the country. Maybe you grew up in Nebraska, but now you live in Denver. You know there were no mountains near you where you grew up, so seeing a pictures with mountains and a caption “Home sweet home in Denver” is a jolt to young parts who still believe they are in Nebraska.
Anchors can be placed throughout your home. Put them in rooms that may be most triggering. For some people, the bathroom is such a place, so having proof that this isn’t your childhood bathroom can be helpful.
Time can be another trigger. For instance, bedtime can be a trigger for parts. Having something on your bed that you love but didn’t have as a child can be helpful. That might be a beautiful comforter you got to pick out. Or maybe it’s a picture of you holding your child on the bedside table. Maybe it’s a picture of you with your first tattoo, something you weren’t allowed to get before you left your childhood home. Whatever helps your parts remember that this is now, and not back then in your traumatic childhood. You might find it helpful to have a copy of your timeline in multiple rooms of your home. The timeline itself can be another anchor helping to hold you to the present.
Frequently Asked Questions
What are anchors in DID or trauma healing?
Anchors are objects or reminders that provide evidence you are in the present, not back in a traumatic past. They help parts recognize that it’s 2025 (or the current year) rather than “trauma-time.”
How do anchors help parts stuck in trauma-time?
Anchors act as proof that the trauma is over. For example, seeing your current pet, car keys, or photos with your partner shows that life has changed since childhood. These reminders help parts feel safer and more oriented to the present.
What are some examples of anchors I can use?
Common anchors include photos with friends or pets you didn’t have as a child, objects from your current home, or items that mark adulthood (like keys, tattoos, or pictures of your child). Anything that clearly couldn’t exist in your traumatic past can serve as an anchor.
Where should I put anchors in my home?
It can help to place anchors in rooms that are most triggering—such as the bathroom or bedroom. Keeping visible reminders in these spaces can reduce flashbacks and reassure parts that the danger isn’t happening now.
Can a timeline also be an anchor?
Yes. A personal timeline that shows key life events can serve as a powerful anchor. Having copies in multiple rooms can reinforce that your story has continued past the trauma years, helping parts connect to the present.