Mindfulness is the practice of living in the present moment and becoming fully aware of oneself – physically, mentally and emotionally. It’s checking in with yourself and accepting the present for exactly what it is in that moment. This can help those who suffer from heightened anxiety, panic attacks, and paranoia. It’s also fundamental to twelve-step programs which actively promote living in the present and seizing acceptance.
As mindfulness suggests, whenever we feel down, we need to bring ourselves back to the present. The present is continual, and once we can live in the present naturally, we become more aware of the multitude of gifts we’ve been given and the blessings we have. We understand that each day precious and beautiful – one day at a time. So, what are some helpful techniques?
Work on reframing negative thought patterns. Reframing preconceived notions that one is worthless, damaged, incomplete, or incapable of healing is necessary to move forward in the post-trauma state. We are all our own worst critics. Remember this. The trauma you’ve experienced doesn’t have to define you. You are worthy, complete, and capable.
Re-learn to relax. This needs to be an in-progress goal of ours at all times until it feels natural, tangible, and easier to achieve than it had previously been. Sit alone with your thoughts and allow them to run through your mind without pausing to analyze them. Pay attention to how often fear enters, and envision yourself pushing it out of the way to allow for excitement to seep in. Do this for several minutes. See how long you can sit still with your thoughts, resisting the urge to continue onto the next task.
Just breathe. Honing deep breathing techniques can help you to significantly reduce feelings of negativity. Practice breathing in deeply through your nose, holding, and exhaling forcibly through your mouth. Do this for several minutes as often as you can throughout the day, in the morning or at night. Deep breathing exercises have proven to be beneficial health-wise and will make your muscles feel more relaxed.
Practice the art of meditation. Mindful meditation encourages the meditator to observe thoughts as they pass through during moments of stillness. Rather than focusing too intently on these fleeting thoughts or judge them, you allow them to pass freely. As you become more comfortable with the practice of mindful meditation, you start to understand that the mind often judges quickly and that your thoughts tend to come and go in patterns. When you have better control over these patterns, you can better control your trauma response.
Jot things down. You can start to journal your thoughts during moments of perceived discomfort and try to understand why you are uncomfortable. As you garner a better understanding of what is troubling you, you can work to correct any imbalances. For journaling to be most effective, you must allow your thoughts to wander freely, just as with mindful mediation, instead of providing yourself with preconceived writing prompts. In other words, you must resist the urge to set up questions prior to any designated quiet time. Rather, you should enter into this time unprepared and allow your mind to go where it may, undirected.
Create a masterpiece. Do you love to paint, draw, write, doodle, or dig in the dirt? Try taking on a craft, writing a book, or spending some time outside in the garden. Working on a work of art will keep your mind from wandering back to your to-do list, thus easing tension and stress. And, in the end, you’ll have a beautiful piece to showcase, inducing feelings of confidence and self-assuredness.
The primary purpose of mindful self-reflection is to keep trauma from re-entering your space. You can also, in the process, begin to comprehend why trauma entered your space to begin with and accept your circumstances for what they are rather than suppress or deny them altogether. These are just some ways you can restructure your perspective to allow for sustainable healing.
