If you’ve experienced something that was deeply disturbing and distressing, you’ve experienced trauma. Sometimes these events are one time things (like a car accident), but many of us experience it repeatedly at the hand of someone close to us. This is called chronic trauma and is especially harmful. This might look like someone controlling what you eat, how you parent, who you spend time with,or where you spend money. They may impose their will through subtle “punishments” (like the silent treatment or removing access to money) or use outward threats, ridicule, or crazy making to subdue you. Shame and despair grow in these relationships as you give up more and more of your voice and your autonomy. But take heart. You have the power to release it in your own way and in your own timing. Let’s talk about some ways to express it and release it's hold on you.
Journal “When we keep our stories locked up inside of us, darkness wins. We must share what we’ve lived, what we’ve learned, and how we have become stronger through our experiences, in hopes that it helps others find their voice, too.” ― Laura Gagnon, The Book Satan Doesn't Want You To Read
You may not be able to tell the person that harmed you about the impact they’ve had because it will only invite further attack. That does not mean that you need to be silenced. Your experience is real and your perspective matters. Writing allows your brain to process trauma in a new way and strengthens your soul. Write out the truth about what you’ve experienced, how you are healing, and what you hope for in the future. Here’s some prompts to help you get started.
How has their treatment impacted you? Are you sleepless? Afraid? Anxious? Angry? How do those emotions interfere with your everyday life?
What do you wish they would understand about you?
How has God shown up to protect and defend you?
How have you become more courageous because of this experience?
What do you want life to look like and feel like a year from now?
How do you need God to show up in this moment?
2. Trauma Informed Yoga
Trauma takes away our ability to choose what happens to our bodies and our spirits. Our bodies hold onto trauma even if we don’t cognitively remember it. It affects our ability to sleep, digest food, manage inflammation, and more. Yoga is a way to release those emotions stored in the body. Don’t be surprised if tears or memories arise as you use this practice. If it becomes too overwhelming for you, it’s okay to stop. Allow emotions to flow within your own personal window of tolerance. Here’s a video to try:
3. Express it artistically.
Your traumatic experiences are deeply emotional and provide a wellspring for artistic expression. Do you draw? Sing? Paint? Write poetry? Play music? Maybe you’ve never been artistic but you feel drawn to learning. Lean into that and express yourself fully. It’s a safe way to allow trauma out and own your story without using words. Not sure where to start? This video shows a simple project you could try today.
4. Somatic Therapy
Sometimes trauma becomes “stuck” in our brains and we are not able to process it fully on our own. Somatic therapy uses movement to help you release those trapped experiences so that you can feel the pain, experience cognitive understanding and ultimately, find relief from your trauma symptoms. If you'd like to try something simple, try rocking back and forth from a standing position and gently tapping your legs (left right, left, right on repeat) in a rhythmic pattern. Notice your breath as you move through the exercise. Stimulating the right and left side of your body will allow painful memories to be processed in a new way.
6. Stillness
Staying busy may feel like the only way to temporarily escape the pain, but it is simply hiding the symptoms rather than healing the illness. Allowing small windows (5 minutes is plenty!) of time in your daily schedule for stillness gives your brain a chance to rest and process all that has been happening. During the stillness, focus on your current environment. Name objects, describe them in detail, notice how the temperature feels to you. Being mindful and present for those 5 minutes tells your nervous system you are safe and will help make the day ahead more manageable.
Need some help navigating your trauma symptoms?
Download our guide for releasing trauma.
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