6 Steps to Liberation: Breaking Free from Trauma
Embark on a transformative path towards healing by removing the trauma bonds and reclaim your life and purpose. Discover easy ways to set yourself free from the chains of past with renewed strength, liberation and empowerment.
Healing from trauma is a complex and personal journey, and there isn't a one-size-fits-all approach. However, there are several powerful strategies that individuals can consider when seeking to heal from trauma. It's important to note that seeking professional help from therapists, counselors, or mental health professionals may also be recommended, especially for more severe or persistent trauma. Here are 6 approaches that can be helpful:
1. Therapy: Different therapeutic approaches, such as Somatic Therapy, Equine Assisted Therapy, Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and Trauma-Focused Cognitive Behavioral Therapy (TF-CBT), Hypnotherapy, and Internal Family Systems Therapy (IFS) can help individuals process and manage trauma-related symptoms. Many individuals may find that group therapy and support groups are beneficial as well. Groups may add a sense of mutual support, and validation among members. Community is invaluable!
2. Mindfulness, Meditation and Breathwork: Practices like mindfulness and meditation can help you become more aware of your thoughts, emotions, and bodily sensations, and can promote a sense of grounding and emotional balance. Guided meditation can also serve as a gentle pathway to reconnect with one's body, soothe anxiety, and build self-awareness, offering a guided journey towards processing emotions and restoring a sense of inner balance. Inner child meditations are exceptionally beneficial in healing and releasing deep seated childhood trauma and limiting beliefs, at the same time, creating safety within the mind-body.
3. Creative Expression: Engaging in creative activities such as art, music, writing, or dance can provide a channel for expressing emotions that might be difficult to verbalize. Creative expression can also help you regain a sense of control and unblock those stuck traumas within the nervous system. Another creative way to express and break free from trauma is journaling. Writing about your thoughts, feelings, and experiences can provide a safe space for letting go negative or outdated beliefs, and unresolved emotions, and gaining insights into your healing journey.
4. Physical Activity and a Healthy Lifestyle: Regular exercise has enormous positive effect on mental health, along with your physical health. Engaging in physical activities that you enjoy can help reduce stress, release endorphins, and improve overall well-being. You may even want to try connecting with nature as you exercise. Spending time in nature and engaging in ecotherapy practices can create a sense of connection, calmness, and give you a wonderful opportunity to break free from trauma. Go for a hike in nature, try an outdoor dance class, or horseback riding…get your body moving, and boost the pleasure by surrounding yourself in Mother Nature. In addition, prioritize good nutrition, and adequate sleep.
5. Self-Compassion and Positive Self-Talk: Practicing self-compassion involves treating yourself with kindness and understanding. Be gentle with yourself, forgive yourself, look at the bright side of things, use positive affirmations, it can all help counteract negative self-judgment that often accompanies trauma, and ruminating. Start a gratitude journal. Start following your passions, and knowing your worth it! If no one has told you in a while, “you do matter, you do make a difference, you are loved”. Being compassionate is something we are all capable of doing. By being compassionate and vulnerable we can build meaningful relationships as well! Igniting self-compassion can bring about hope, profound healing, and liberation.
6. Set Boundaries: Setting and maintaining healthy boundaries can play a pivotal role in relieving the negative impacts of trauma. When you establish clear limits that define your physical, emotional, and psychological space, you create a sense of safety and control that might have been eroded by traumatic experiences. Boundaries allow survivors to prioritize their own needs, reduce overwhelming triggers, and filter out harmful influences, fostering an environment conducive to healing. Start to respectfully and assertively communicate and uphold your boundaries, you will begin to regain a sense of self-worth and self-trust, gradually transforming your relationship with yourself and the external world in positive ways. Remember, you deserve to have caring people who respect you in your life.
Breaking free from trauma takes time, patience, and a combination of strategies that work for you. Healing from trauma, anxieties, and shame may take a long time, or perhaps you experience a massive shift right away. Either way, it is all part of this human experience we call life. Be kind and gentle with yourself and learn to lean into the uncomfortable. I always like to say, “as you feel it, you reveal it, as your reveal it, you heal it”. It's important to listen to your own needs, seek professional guidance when necessary, and approach your healing journey with a sense of openness and self-compassion. Embrace yourself in an energetic hug of thankfulness and self-love, as you begin your journey to liberation.