Life-changing Tools to Heal Trauma and Live in the Present

become the alchemist of your past

Photo by Yoann Boyer on Unsplash

We may feel emotionally stuck and immobile, unable to know what our next step is.

Our minds may repeat the trauma unconsciously or at random by a trigger in the environment.

The question we may most often ask ourselves is, “Why did this happen to me?”.

One night when I was thirteen I found myself asking that question to a sky full of stars.

Know your triggers.

When we begin the process of recovery we start to learn and know our trauma.

An emotional trigger is a topic, situation, place or person that can make us have a strong emotional reaction.

Sometimes the trigger can take us back to the trauma and it can feel as if we are re-living it all over again.

There is a reason for your behaviors and actions.

You aren’t just “crazy”.

Identify what triggers you.

If you don’t know what your triggers are reflect on moments where you had a strong emotional response.

  • What thoughts did you have?
  • What story did your brain create?
  • Was there any concrete evidence to prove your thoughts were factual?

I had to practice trust and vulnerability to identify and heal that trigger.

When we can start to identify and know our triggers it helps us to differentiate between reality and the past.

Get in touch with your body.

When I am triggered sometimes I don’t even know what I am triggered about until I take a moment to be with what I am experiencing.

“When something reminds traumatized people of the past, their right brain reacts as if the traumatic event were happening in the present.

But because their left brain is not working very well, they may not be aware that they are reexperiencing and reenacting the past — they are just furious, terrified, enraged, ashamed or frozen.”

We may get immobilized by our emotional response so much that we aren’t in touch with what is happening in the body.

Connect to Your Breath.

Our breath is our first tool to ground us back into our bodies.

Take a natural breath in.

Exhale to the count of 4.

As you exhale, imagine a word in your mind such as calm or relax.

Repeat this technique for at least 3 cycles.

You can try this tool as a way to reconnect with your body.

Another practice that aids in transforming our past is yoga.

Yoga gives us the opportunity to slow down and synchronize our bodies with our breath and spirit.

These particular areas get locked out by trauma and are needed to be accessed in order to heal.

Therefore yoga over time with consistency can have a positive impact on healing trauma.

Get space.

This is a technique I learned in my trauma therapy.

Change your environment even if for five minutes.

Observe what you are feeling.

Do something else and then revisit your trigger.

Notice if your thoughts have changed or you feel even a slight difference.


Science has shared that mindfulness can help us get unstuck from a negative cycle of thinking often where we go when we are triggered.

Something I learned that helped me in my recovery is becoming mindfully aware of my environment.

The moment I am triggered I immediately start looking at my environment and naming everything I see in front of me in great detail.

It can get us out of the mental loop our minds can go on when we are triggered.

Another practice to try is mindful feeling which is being conscious and aware of your feelings without judgment or action.

For example, this is a story my mind used to create when my partner went out with his friends:

“I notice I am feeling angry. I am angry because I feel like my partner is lying to me. I think he is cheating on me.

We can become a witness to what we feel and practice loving-kindness to ourselves.

Onward & turning lead into gold.

As we practice these mindful tools and develop a deep sense of self-awareness we transform our relationship to our trauma.

Self-help & mental health writer. Can't do small talk. Mama. Yogi. Coffee lover. Nature explorer. Get my free meditation mini-course here:

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