Grief and Disassociation (+ journal prompts)

Dear Friends,

A few years ago, I had a panic attack while running a webinar workshop for a grief organization. It happened in the beginning while I was talking about how my son Riley had died and how writing poetry had saved me. I felt a familiar tremor run through my body, the clench-hold of my chest and a sensation as if I was outside myself, watching from above. I could even see the top of my head from a birds-eye view of my desk.

It caught me off guard because I had told the story so many times, I thought it wouldn’t affect me in that way. I realized that I needed to do some more trauma work. I literally said those words out loud in the webinar. I made it through the workshop and when I watched it back, I was shocked to see how normal I appeared compared to how I had felt. I started to work with an EMDR therapist, and she guided me to see other traumas I had experienced before Riley’s death and help process them. It also gave me more insight into why writing has been so healing for me; how when we write, we connect our past experiences and meld them with the present, much like what occurs in EMDR therapy.

Trauma frequently accompanies grief. And past traumas can heighten the traumatic effect from a loss and ramp up our nervous system, even if our person didn’t die in what we consider a traumatic way. Our past traumas can build on each other, and sometimes, a new situation can surprisingly spark those memories. In situations where we are triggered, we can feel a sense of disassociation from ourselves, like we’re floating in the ether. We can also experience other trauma responses, like a racing heart or feeling frozen as if the slightest movement in any direction might break us.

Riley’s death was traumatic for me and it also contained other traumas I had experienced with him that I hadn’t processed. Through the act of writing, I was able to make these connections and integrate them which helped me feel the emotions I had avoided before, and as a result calm my nervous system. It was one step along with other modalities that helped me resolve some chronic pain and a shortness of breath I had been experiencing for years. Here is what I wrote:

Riley entered this world as violently as he left it. Neither his birth nor death were spared damage or trauma. Maybe that’s how premature death emanates, and how parenthood begins—fighting untimely demise with fury. I see my younger apparition, that mother-to-be wearing a hospital gown, pacing the rose-hued room. Or was the gown rose? Or maybe just her vision. She reminds me of a rat circling a cage, trying to escape an onslaught of searing shocks.

She stands with her tanned arms wrapped around her husband’s shoulders, letting him absorb the brunt of her extra weight. There is a lot of it. Later, he would tell her that he was worried his back would give out. She was surprised, because he gave no indication. She had always been the one with the bad back.

...Pacing the scarred hospital room floor, she breathes through the assaults of her fisted uterus, listening to her hypnobirthing doula’s guiding words like she is studying for a test. Healthy baby = A+. Through the room’s window, her dark shadow looms in the night, and time elapses like taffy as seconds bleed into minutes and minutes bleed into hours. Dialate. Dialate. Dialate, she mantras, but her body doesn’t listen.

When she thinks she can’t take anymore, the window births light and the crown of his head appears. She pushes as instructed, but her body reacts like an engine that won’t start, and she doesn’t feel the intense bowel movement sensation described in books. She feels out of sync with her body, like constipation but more painful than she could have imagined. Exhaustion floods her body. She wants to be done. She wants a glass of wine. She wants to escape, to travel out of body. She only has a few weeks to fit into her bridesmaid dress. My sister’s getting married, loops in her brain. How long would it take to recover from a C-section? She doesn’t care: “Just cut him out!”

The doctor informs her it’s too late. A vacuum is the only option. She pictures her red vacuum at home but then remembers the birthing class image of a vacuum. “First, I have to cut you a little bit,” the doctor says. She finally drags Riley from her on the third attempt. Relief enters her body like a sedative.

After they suction meconium from his lungs, she is finally able to hold her baby and sees the bruise on the side of his head from the multiple vacuum attempts. It reminds her of a bull’s eye.

Later it reminds her of his two small ruptures before the final one. His two-part circumcision. The loss of his two front teeth. His broken arm. His first AVM bleed. Then the final one that would take his life. Rupture was always coming for Riley, just as it was for all of us.

~

Journal Prompts

#1 Think of a loss or trauma you experienced. Was there a moment that you remember feeling like you were outside of your body? Write about that moment. Where were you? What did you see? What thoughts were you having?

#2 When you experienced this moment of disconnection, did it remind you of something in nature or the modern world? Try to come up with a metaphor to describe it like I did in my piece above, She reminds me of a rat circling a cage, trying to escape an onslaught of searing shocks. Write about the experience using your metaphor and if you feel like experimenting, write about it in the third person.

#3 Think of an object from a loss in your life that you have held onto, something that feels sacred to you. Write down five images associated with that object. For example, I have held onto Riley’s neon orange cast from his broken arm. Write about your object using those images. What was the origin of the object? Why is it sacred to you? Where is it now?

Thank you for being a part of this community.

Warmly,

Chanel

Call for Submissions

​Grief and the Holidays for Shared Grief Journal.​

Please share your poems and prose pieces about grief and the holidays. Deadline: November 20, 2026

Full submission guidelines are below and also on the submission form.

Shared Grief Journal is a place to heal and connect authentically through the act of writing and reading.
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Chanel Brenner

Grief support after the loss of a child or loved one, through writing tools, groups, books, essays, poems, and more.