Do you feel as if you are fighting a constant battle? Trying to forget, forgive, and heal? Yet you take one step forward to find yourself drained in every capacity of your life. Trauma isn’t limited and has many faces. Try to avoid alcohol or drugs to dismiss your feelings. The seven-step guide to understanding and healing trauma will serve as a pillar on your journey.
What is trauma?
Trauma is an emotional and psychological response to an experience or series of events that are life-threatening or disturbing. Trauma affects individuals in the following capacities:
- Emotional
- Mental
- Physical
- Social
- Spiritual
Seven steps to healing trauma
Acceptance.
Leaning in and being uncomfortable in those moments of not being “Ok” is a form of acceptance. One should never force the healing process. Allow yourself to feel whatever you are feeling without the feeling of guilt,
judgment, or shame. Understand that healing is a process and accepting what you are feeling is necessary to heal.
Engage in fun activities or events.
Studies have shown that if you expand your social network, it increases your sense of self-worth. Support groups, brunch invitations, hobby groups, attending music events, and other various social activities afford the opportunity to connect with people who share a similar interest or are adventurous. The goal(s):
- Connect with family and friends or create new friendships
- Divert the negative thoughts into positive thoughts
- Increase self-worth
Exercise.
The body’s natural equilibrium is affected by trauma. Exercising for at least 10-60 minutes helps improve your emotional and physical state. Challenge yourself to participate in mindfulness exercises such as meditation, walking, weight training, or yoga. During the exercises bring awareness to the breath, various sensations experienced, and bask at the moment(s). The goal(s):
- Cultivate a sense of calmness.
- Focus on the present moment.
- Increase awareness.
- Increase productivity.
- Release feel-good endorphins to increase your mood.
Journal.
Journaling is a powerful tool for healing. Many find it safe to journal as it affords the opportunity to release thoughts and emotions without interruptions and judgment. Steps for journaling: How to Use Journaling to Cope With PTSD
Practice various healing modalities.
Meditation is a great way to reset the mind and body. Meditation reduces stress hormones by calming down the nervous system. I recommend walking meditation as a form of therapy. In an attempt to meditate while walking, ensure the location is safe. Other various forms of meditation are safe and effective as well. Learn more here.
Reiki is also a healing modality that can be incorporated into one’s healing journey. List of a few healing modalities:
- Acupuncture
- Floating
- Meditation
- Reiki
- Yoga
Practice self-care.
It is essential to practice self-care daily. Think of what makes you feel good. Try to avoid alcohol or drugs to dismiss your feelings. What makes you feel good?
- A nice, long warm bath or shower?
- Being out in nature?
- Crying?
- Having a spa day?
- Reading a good book?
- Spending time with family and friends?
- Treating yourself on a date?
Take breaks.
Practicing pause is important when one is healing. The pause serves as a reset and motivator. Too much stress sends the body into “fight or flight” mode. Benefits of taking a break:
- Boost awareness to make sound, healthy decisions.
- Increase focus.
- Reduce stress.
- Reset.
