How to Start Healing From Trauma
Hey everyone!
Today, we’re diving into a topic that’s incredibly important but often not talked about enough—Complex Post-Traumatic Stress Disorder, or CPTSD.
If you’re reading this, you or someone you know might be dealing with the challenging symptoms of CPTSD.
Managing these symptoms effectively can significantly improve your quality of life.
I’m going to share three daily habits that can help you do just that.
Brief Overview
Before we get into the habits, let’s quickly talk about what CPTSD is and how it differs from PTSD.
While PTSD generally results from a single traumatic event, CPTSD is usually the result of prolonged or repeated trauma.
This could be due to ongoing abuse, neglect, or other long-term stressful situations.
Common symptoms of CPTSD include emotional dysregulation, negative self-perception, difficulties in relationships, and sometimes physical symptoms like chronic pain.
The good news is that there are simple habits you can integrate into your daily routine to start healing from trauma and help you manage these symptoms effectively.
So let’s get started!
Habit 1: Mindful Meditation
What is mindful meditation?
First up is mindful meditation.
Mindful meditation involves focusing your mind on the present moment while calmly acknowledging and accepting your feelings, thoughts, and bodily sensations.
It’s a powerful tool for mental health because it helps to reduce stress and anxiety.
Scientific studies have shown that regular meditation can lower cortisol levels—the hormone responsible for stress—and increase feelings of well-being.
It’s a way to train your brain to stay focused and calm, even in the face of distressing thoughts or memories.
How do you practice mindful meditation?
You might be thinking, “Meditation sounds great, but I don’t have an hour a day to sit in silence.”
Well, you don’t need an hour.
Start with just 5-10 minutes a day.
You can use apps like Headspace or Calm, which offer guided meditations specifically designed for beginners.
Creating a calm environment is also essential.
Find a quiet space where you won’t be disturbed.
Sit comfortably and focus on your breath.
If your mind wanders, gently bring it back to your breathing.
My Experience With Mindful Meditation
I remember when I first started meditating; it was challenging to sit still even for five minutes.
But over time, it became easier and more natural.
A friend of mine who also has CPTSD found that mindful meditation helped her manage her flashbacks and anxiety attacks more effectively.
It didn’t cure her CPTSD, but it gave her a valuable tool to cope with her symptoms.
Habit 2: Physical Activity
Next up is physical activity.
There’s a strong connection between physical activity and mental health.
Exercise releases endorphins—your body’s natural mood lifters—and can help reduce symptoms of anxiety, depression, and stress.
When you engage in physical activity, you’re not just taking care of your body; you’re also taking care of your mind.
Regular exercise can improve sleep quality, boost self-esteem, and provide a sense of accomplishment.
Types of Activities
You don’t have to hit the gym for hours on end.
Low-impact exercises like walking, yoga, or swimming can be incredibly beneficial.
These kinds of activities can significantly enhance the process of healing from trauma.
The key is to find an activity that you enjoy so that you’ll be more likely to stick with it.
Personally, I love going for long walks in nature.
It gives me time to clear my head and connect with my surroundings.
Yoga has also been a game-changer for many people I know dealing with CPTSD because it combines physical movement with mindfulness.
Tips for Consistency
Consistency is crucial when it comes to physical activity.
Set a specific time each day dedicated to exercise—whether it’s morning, afternoon, or evening—and stick to it as much as possible.
Start small; even 10-15 minutes a day can make a significant difference over time.
Gradually increase the duration or intensity as you become more comfortable.
Habit 3: Journaling
Why Is Journaling Helpful?
The third habit is journaling.
Writing down your thoughts and feelings can be incredibly therapeutic.
Journaling helps you process emotions and thoughts that might otherwise feel overwhelming.
By putting your experiences into words, you can start to identify triggers and patterns in your CPTSD symptoms.
This self-awareness can be the first step towards managing those triggers more effectively.
How to Start Journaling
Setting aside just 10 minutes each day to write can make a big difference.
You don’t have to write pages upon pages; even a few sentences can be helpful.
If you’re unsure where to start, try using prompts like “How am I feeling today?” or “What triggered me today?”
More Journaling Tips
When journaling, it’s essential to be honest and open with yourself without self-censorship.
Remember, this journal is for your eyes only unless you choose to share it with someone you trust.
If pen and paper aren’t your thing, digital journaling apps like Day One can be a great alternative.
Conclusion
Recap
So there you have it—three daily habits that can help manage CPTSD symptoms effectively and start healing from trauma:
mindful meditation,
physical activity, and
journaling
These habits are simple yet powerful tools that can make a significant difference in your quality of life if practiced consistently.
Try These Out For Yourself!
I encourage you to try incorporating these habits into your daily routine and see how they work for you.
Everyone’s journey with CPTSD is unique, so feel free to tweak these habits to fit your needs best.
If you’ve tried any of these habits or have additional tips you’d like to share, please leave them in the comments section below.
Your insights could help someone else on their journey.