self worth
self worth

self worth

Healing Practices
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“From Shadows to Strength: A Guide to Self-Focus and Healing After Trauma”

Many women who have experienced trauma find it tough to focus on themselves. Trauma can often lead to a heightened sense of hyper-vigilance, where you are constantly accustomed to scanning for potential threats. This makes it difficult to turn your attention inward and prioritize self-care.

In the aftermath of trauma, you also struggle with feelings of guilt or shame, which further impede your ability to focus on yourself. The journey to healing often involves breaking down these barriers and nurturing a sense of self-worth and self-compassion.

Given how much of your energy was consumed serving the needs of others and protecting yourself and your loved ones, do you find the act of self-focus is a selfish effort?

Allow me to put this into perspective.  Self-focus is not selfish. Self-focus is a crucial aspect of healing. Acknowledging and meeting your own needs is essential for recovery. Self-focus is not only a right but a responsibility, especially in the context of trauma recovery.

I had a difficult time allowing myself to focus on anything other than my children after I was able to exit the difficult life in my first marriage. I shifted focus from walking on eggshells with my alcoholic husband to overprotecting my children and making sure they were functioning and had everything they needed. There was no time or room to focus on me. I was too exhausted emotionally, and physically. There came a day of reckoning. I was alone for the first time since leaving the marriage. I had no idea what to do with the time I had. My mind went crazy. I had crazy thoughts. I felt like a caged animal. I had thoughts that I could not make it on my own. I had thoughts that I should go back. I became scared and restless.

So, I did what any crazy woman would do and I sat down. I breathed deeply and considered the thoughts going through my head. Why would I go back into a situation where my life was threatened? What was there that was so important that I did not feel I could make it on my own? As my mother would say, “I had a good talk with myself.” I realized that if I was going to be a good mom, I needed to provide for my children. I could not do that if I went back to the situation where we were not safe.  I could not do that if I didn’t discover who I was. I needed a job with a steady income. I made a plan that day. Within a week I had a job. Shortly after that I started seeing a counsellor. I began a journey of self-discovery.

Through the years I still struggle at times with self-focus. Self-focus appears to be more selfish than self-discovery to me. I continue to learn and allow myself to focus on myself. When I take time for myself, I do the things I want to do. If that is nothing, then I do nothing. Nothing also serves a purpose. It allows for rest. I have not always made good choices but I have learned a lot of lessons. There have been setbacks. There have been times when I abandoned my journey. There have been times when I became obsessed with my journey. I have realized over the years that I have nothing to give anyone if I don’t know who I am and what I like and do not like. This knowing is a result of self-focus. The journey continues to this day.

It is absolutely necessary that you consider making self-focus a priority in your life. If there is one thing that can assist you in coming to the place where your trauma does not rule your life, self-focus is the key.  This is a really strong statement. But I believe it with all of my heart.

If making this decision seems too scary or you find yourself wanting to run for the door please stop. Stop and consider one way you can put the focus back on you. Was there a time in your life where you were confident and happy? Think about how you felt then. Would you like to feel that way again? There is a way to get to a good place in your life, a place where you like yourself again, even love yourself again.

Let us dig into a few ways you can begin your journey into self-focus. I am going to give you options in the following list. You do not have to take on all of the opportunities. Choose one. Only one. Try it out for 14 days. If you find yourself not following through with a 14-day discovery, it is possible the one you chose does not resonate with you. Choose another one.

Keep choosing until you find something you can stick with for 14 days. Sticking to something means you are not making excuses for not doing it. Do not justify or lie to yourself for not doing it. Be honest. I cannot stress the importance of consistency enough, as you focus on yourself. Commit to 14 days. You are worth it.

None of these options takes a long time to execute. Some are 10 minutes or less. Some are more of an awareness.

Mindfulness and Grounding Techniques

a. Practice deep breathing exercises to promote relaxation and grounding. https://www.youtube.com/watch?v=DbDoBzGY3vo This is a 5-minute mindful breathing exercise.

b. Mindfulness meditation helps you stay present in the moment. https://www.youtube.com/watch?v=ssss7V1_eyA This a 5-minute mindful meditation practice.

Self-Compassion Practices

a. Write yourself a kind and understanding letter. Acknowledge your struggles, then write down what you have learned about yourself through the struggle. How strong are you? Have you been able to ask for help? Extend understanding and love yourself in this letter.

b. Treat yourself with the same kindness and understanding as you would a close friend. You are deserving of this kindness and understanding.

Setting and Communicating Boundaries

a. Recognize that setting boundaries in relationships is healthy. Consider the book, Boundaries Where You End and I Begin: How to Recognize and Set Healthy Boundaries

b. Think about and decided what boundaries you need so you can indulge in self-focus.

c. Practice giving clear communication when expressing your needs and boundaries.

d. Practice saying NO. No is a full sentence. You do not have to justify your NO to anyone – at any time – for any reason.

Journal for Self-Reflection Write about positive experiences, personal strengths, and moments of self-discovery.

Engage in Creative Outlets Creative expressions like art, writing, or music are a means of self-discovery and emotional release. While engaging in these activities you are able to transcend your hurts and worries and immerse yourself in beauty.

Establish a Self-Care Routine

a. Consider warm baths or showers to relax your body.

b. Use aromatherapy or scented candles to create a calming atmosphere.

c. Consider a digital detox. Schedule a period of time with no technology to reduce information overload.

d. Limit your social media. Consider checking social media only at specific times of day.

e. Exercise – even if it is just a walk at lunch time.

f. Get outside. Raise your face to the sun. No sun? Raise your face to the sky. Breathe.

g. Spend some time in nature.

Gratitude Incorporate gratitude exercises into your life to shift your focus from the negative to the positive aspects of your life. My favorite exercise is a gratitude journal. A couple of minutes in the morning or before bed and my mind begins to focus on the positive things in life. Regularly acknowledging and expressing gratitude can contribute to a more positive mindset.

One of the exercises my coach told me about and I found very helpful, was identifying negative thoughts. Pay attention to your thoughts, especially the thoughts that are self-critical, defeatist, or overly negative. Keep a thought journal to record and analyze your thoughts associated with specific situations.

View your thoughts as separate from yourself. Instead of saying “I am a failure,” say “I am having the thought that I am a failure.” This helps create a mental distance from the negative thought.

Evaluate the evidence supporting and contradicting your negative thoughts. Ask questions like “What evidence do I have for this thought?” and “Is there any evidence against it?”

Generate alternative, more balanced interpretations of situations. Consider different perspectives and ask, “Is there another way to interpret this situation?”

Objectively evaluate your thoughts based on facts or assumptions. Ask questions like “Is there any concrete evidence supporting this thought?”

Challenge catastrophic and exaggerated beliefs about the severity of potential outcomes. Take a realistic evaluation of the likelihood and consequences of feared events.

Set small, achievable goals to build a sense of accomplishment and challenge negative self-perceptions. Celebrate your successes, no matter how small, to reinforce the positive events in your life. Every little thing you do can have a momentous effect on your future.

Self-focus is not selfish. Self-focus is a crucial aspect of healing. Acknowledging and meeting your own needs is essential for recovery. You can explore the idea of taking care of yourself. Not only is self-focus a right, it is also a responsibility, especially in the context of trauma recovery.

Personal Practices
Featured

Building Self Esteem

There is and has been much talk about self-esteem. Have you ever wondered why there is a lot of chatter about it? Have you wondered why self-esteem is so important? Or do you glance at those articles out of the corner of your eye, give it a humph and move on?

I often would glance at the article, give it humph and move on. That was until my self-esteem was no where to be found. This has happened to me more than once in my life. To be open and honest with you, my self-esteem was absent three times in my life.

I was one of those kids who believed what people in authority told me. As a kid we were told you don’t question those in authority. I didn’t question them – out loud. I did, however question their words in my mind and heart but never out loud.  As an adult I see that never allowing a child to question anyone is detrimental to their mental health.

When a person in authority tells you, “You’re too stupid” or “You’ll never amount to much” or are criticized for what you do repeatedly, you start to believe them. I figured they knew something I didn’t. I do admit I wasn’t the sharpest knife in the drawer, but I was far from stupid. I stuttered. I learned differently than most kids in my class. I needed extra time to grasp the concepts. I also asked too many “why” questions. I needed the world to make sense to me. No one had time for those who are different. Those who are different required too much, and no one wanted to put in the time or effort to discover what made those who are different, different.

Eventually I learned to be invisible. I learned to be an observer rather than a participant. I preferred to be in the background. There were times I put myself out there to be seen. Those were fun times. It wasn’t long after that, that I would be put in my place again by a comment from one in authority. This cycle repeated itself throughout my life. This cycle eroded my self-esteem.

What do you do with eroded self-esteem? I went looking for it. I was a frequent visitor to the self-help section at the library. I read about self-esteem, self-confidence, and self-worth. I knew I had to do more than read. I had to do something about it. The first thing I did was find something I was good at. Through trial and error, I found that I was good at creating things with my hands. I took classes on things I was interested in. I worked in a craft shop so I could learn more. I started teaching others to do what I was learning.

I learned that as I spent time with people who had similar interests, they liked me, and I also started to like myself. I began to take better care of myself. I saw that I had value and could positively contribute to my world. I became excited about what I was doing, and imagining owning a business.  I did start my own business teaching others to create with their hands. I felt successful when people signed up and paid for my knowledge.

I learned to be kind to myself. I talked to myself using positive words. I decided how I wanted to treat others. I decided how I would treat myself. I spoke to myself with kindness and affection. I believed in myself and my abilities. I accepted my limitations but did not accept that I could not overcome them.

I had to make some really difficult decisions; decisions that affected not just me but my children as well. I learned that making difficult decisions doesn’t kill a person. Making those decisions can actually keep you alive. I also learned that with those decisions, there may come some guilt and doubt. Both guilt and doubt can be overcome. I learned to sit with the doubts and the guilt until the feelings went away. I would have a good angel, bad angel conversation. The good angel would speak kindly. The bad angel would laugh at the good angel and “tell me how it really is”. These two would go back and forth until I had relived the entire relationship and I decided that I would not and could not go back to THAT! Then I would pick myself up, dust myself off and forge ahead.

I learned it is okay to assert oneself. This was one of the scariest things I ever did. Asserting oneself when you have learned to disappear is super hard. I do not remember the first time I asserted myself. I do remember the feelings that went with it. I was nauseous. I had sweaty palms and armpits. My legs shook uncontrollably. I thought I would poop myself. I thought I would collapse. I wanted to run away. Nothing bad happened when I asserted myself. The outcome was pretty good. I got what I needed. No one hated me for asserting myself.

One of my counsellors suggested acting confidently even when I did not feel like it. This was hard, really hard. I am not one to fake it until you make it. I found that reciting positive affirmations was helpful. Over the past 4 years I have accumulated over 160 affirmations I can turn to. I recite what I need for a few days or weeks. During those days and weeks my mind believes what I am telling it. My confidence increases exponentially.

I built my self-esteem by taking part in activities that I enjoyed. I learned that I did not have to do only what others wanted to do.  I opened myself up to new experiences that I wanted to pursue. I have always liked music. My interests were not too varied. I started to listen to other genres of music other than rock and country. I now enjoy a wide variety of music including symphonies and opera. I learned to golf and love the game but not for competitive reasons. I started gardening and decided that I like flowers a whole lot better than vegetables. I figure there is a farmers’ market close by. I will buy my vegetables. I like to ride a bike. I am a destination cyclist. Riding a bike for the sake of riding a bike just isn’t for me. I like being on the water in a boat. I do not like fishing.  I like sitting by a river and reading. I love downhill skiing. I’m not really good at it but I enjoy the thrill of coasting down a mountain. I like to stop on occasion and take in my surroundings. Discovering what I like and don’t like has helped to build my self-esteem.

One of my coaches keeps telling me to focus only on the positives. This develops my positive mental attitude. I, like you, can focus on the negative aspects of life. There are so many of them. It takes effort to focus on the positives. Focusing on the positives and building a positive mental attitude is so worth it. It has become a way of life. I am constantly looking for the positive in any and every situation. This includes the way I talk to myself. When my self-talk starts to become negative, I turn it around by focusing on the positives. It is not always easy to find the positive in any situation. Trust me, positives are there. I have found it helpful to stop and breathe. If I have to, I remove myself from the situation so I can get clarity. The more I do this, the faster I can find a positive. Then, I focus on the positive.

Here is a simple exercise you can do to build a positive mental attitude.

  1. Notice each enjoyable thing that happens to you during your day, even if it seems insignificant.
  2. Keep these moments in your mind or write them down in a notebook you carry with you. I do this at the end of each day. I call it my Joy Moments journal. Before going to bed I review my day. I pick up on the moments that brought me joy, such as the words or actions of a child, a conversation with a friend, a goal I achieved or something I heard or read that brought a smile to my face. This journal does not have any space for my struggles or upsets. This is for joy moments only.
  3. Over the coming weeks you will notice that these events are increasing in number and that some of them are not only fleeting moments of joy but that they are having an impact on your future.
  4. Review your entries from time to time. You will see that you do have a very good life.

Creating a positive mental attitude is a giant step in building self-esteem.

We have heard that meditating cleans your head-space. It’s true. I have found meditating to be a beautiful practice. We should all do something beautiful for ourselves. Through meditating I am able to see things more clearly. I listen to my heart instead of my head. My head is full of what other people say. My heart knows me. My heart is a better leader than my head will ever be. When I take the time to listen to my heart, I know who I am. I know what I want. I know what I value. I am a kinder person. I am a more loving person. I can handle life better.

Building my self-esteem has been like meeting an old friend, maybe even – a new friend. I like the girl I see in the mirror. She’s not perfect because perfection is an illusion. She still has a whole world of discoveries to make. She is a perfect creation of God. I pray that each of you will find a way to develop your self-esteem. You are worth it. You are a perfect creation of God. It is time to discover her.