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Writer's pictureMonica Bergnes, MA, LCSW

Week 10: Practical Tools for Healing – Part 1



Hey there, welcome to Week 10 of Your Healing Journey! This week, we’ll start exploring practical tools for healing that you can incorporate into your daily life. Before we dive into these tools, it's important to emphasize that the best thing you can do if you're suffering after trauma is to get professional help. This includes seeking support from a therapist, a primary care doctor, a psychiatrist, or a support group. Seeing a trauma specialist who is licensed in your state and trained in an evidence-based trauma modality is crucial. The tools we are going to explore work best as an adjunct to your own personal therapy.


I’m Monica Bergnes, a trauma therapist based in New York City. My goal is to provide you with practical tools and a friendly, down-to-earth approach to understanding and overcoming trauma. In this series, "You Make Sense: A Practical Guide to Understanding and Overcoming Trauma," we'll journey together through the complexities of trauma and healing.


 Inexpensive Therapy Resources


I also acknowledge that therapy can be difficult to afford for many, and sometimes self-help is the only option available. Here are some resources for inexpensive therapy and information about clinics that take Medicaid:


- The Loveland Foundation: Provides therapy scholarships to BIPOC women.

- Open Path Collective: Offers low-cost therapy.

- National Association of Free and Charitable Clinics: Find free or low-cost clinics.

- Psychology Today: Lists therapists who accept Medicaid. (https://www.psychologytoday.com/us/therapists/medicaid)


Now, let's dive into the practical tools.


 Grounding Techniques


5-4-3-2-1 Technique


This technique engages your senses to bring you back to the present moment. Identify:

1. 5 things you can see

2. 4 things you can touch

3. 3 things you can hear

4. 2 things you can smell

5. 1 thing you can taste


Engaging your senses helps to ground you in the present moment and can be particularly effective when you feel overwhelmed or disconnected.


Deep Breathing


Practice slow, deep breathing to activate your body's relaxation response:

- Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.


Deep breathing helps to calm your nervous system and can reduce feelings of anxiety and stress.


 Mindfulness Practices


Body Scan:


Lie down or sit comfortably. Slowly bring your attention to each part of your body, starting from your toes and moving up to your head, noticing any sensations or tension. This practice can help you become more aware of your physical state and release built-up tension.


Self-Compassion Break


When you’re feeling stressed or upset, take a moment to:

1. Acknowledge your suffering (e.g., "This is a moment of suffering.")

2. Recognize that suffering is part of the human experience (e.g., "Suffering is a part of life.")

3. Be kind to yourself (e.g., "May I be kind to myself in this moment.")


Loving-Kindness Meditation


Practice sending positive wishes to yourself and others:

- Start with yourself: "May I be happy, may I be healthy, may I be safe, may I live with ease."

- Extend these wishes to others, including loved ones, acquaintances, and even those you have conflicts with.


Loving-kindness meditation helps foster a sense of connection and compassion, both for yourself and others. It can reduce feelings of isolation and promote emotional well-being.


 Work with Me


If you're finding it challenging to incorporate these self-care practices into your routine or need more personalized support, I can help. As a trauma therapist specializing in EMDR, I work with clients to develop effective self-care strategies and tools for healing. Together, we can create a plan tailored to your needs, helping you build a more balanced and resilient life. Contact me to schedule a session and start working towards a healthier, happier you.


 What’s Next?


Next week, I’ll continue exploring practical tools for healing, including creative expression and body-based practices.


Thank you for being here and for taking this important step on your healing journey. Remember, healing is a journey, and you know the way. Trust yourself.


Warmly,  

Monica


Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship.


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