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Writer's pictureMonica Bergnes, MA, LCSW

Week 16: Exercises to Get to Know and Trust Yourself Better




Week 16: Exercises to Get to Know and Trust Yourself Better


Welcome to Week 16 of Your Healing Journey!


Last week, we explored interoceptive awareness and understanding your inner signals. This week, we’ll focus on exercises that will help you get to know and trust yourself better. These practices are designed to foster self-awareness, self-trust, and emotional resilience.


I’m Monica, a trauma therapist based in New York City. My practice focuses on using cutting-edge, evidence-based treatments to help people heal from trauma and get on with living the lives they’re meant to have. This blog is a space to share insights, tools, and support to aid in your recovery process.


 The Importance of Knowing and Trusting Yourself


Understanding yourself and developing self-trust are crucial components of trauma recovery. When you know yourself well, you can make decisions that align with your values and needs, leading to a more fulfilling life. Trusting yourself means believing in your ability to handle life’s challenges and to make sound decisions.


 Exercises to Reconnect with Yourself


 Self-Reflection Journaling


Regular journaling helps you explore your thoughts, feelings, and experiences. This practice can provide valuable insights into your internal world and help you understand your emotional patterns.


- Prompts for Self-Reflection:

  - "What am I feeling right now?"

  - "What do I need at this moment?"

  - "What have I learned about myself this week?"

  - "How did I handle a challenging situation recently, and what did I learn from it?"


 Mindfulness Meditation


Engaging in mindfulness meditation helps you stay present and aware of your thoughts and emotions without judgment. This practice can enhance self-awareness and emotional regulation.


- Mindfulness Practices:

  - Breath Awareness: Focus on your breath, noticing the sensation of air entering and leaving your body.

  - Body Scan: Bring your attention to different parts of your body, noticing any sensations without trying to change them.

  - Thought Observation: Observe your thoughts as they come and go, without getting attached to them or judging them.


 Affirmations


Using positive affirmations can help reinforce self-trust and self-worth. Write down affirmations that resonate with you and repeat them daily.


- Examples of Affirmations:

  - "I trust myself."

  - "I am worthy of love and respect."

  - "I am capable of handling whatever comes my way."

  - "I listen to my inner wisdom."


 Practical Exercise: Reconnecting with Yourself


1. Self-Reflection Journal:

   - Set aside time each day to write in your journal. Reflect on your thoughts, feelings, and experiences. Use prompts like "What am I feeling right now?" and "What do I need?" This practice can help you gain deeper insights into your inner world.


2. Daily Mindfulness Practice:

   - Practice mindfulness meditation for a few minutes each day. Focus on your breath and observe your thoughts and emotions without judgment. This practice can help you stay grounded and aware of your internal states.


3. Affirmation Practice:

   - Choose affirmations that resonate with you, such as "I trust myself" or "I am worthy of love." Repeat these affirmations daily, especially during challenging moments. This practice can help reinforce positive beliefs about yourself and build self-trust.


 Deepening Your Practice


 Combining Techniques


Try combining these exercises for a more comprehensive approach to self-awareness and self-trust. For example, start your day with a mindfulness meditation, journal about your reflections afterward, and end with affirmations.


 Engaging with Nature


Nature can be incredibly grounding and can enhance your mindfulness practice. Try spending time outdoors, whether it’s a walk in the park, gardening, or simply sitting outside and observing your surroundings.


 Creative Expression


Engage in creative activities such as drawing, painting, or playing music. Creative expression can help you explore your inner world and process emotions in a non-verbal way.


 Reflection Questions


1. How do you currently practice self-reflection? Reflect on your current methods of self-reflection and how they impact your understanding of yourself.

2. What mindfulness practices resonate with you? Consider which mindfulness techniques feel most natural and beneficial to you.

3. How do affirmations affect your self-trust and self-worth? Reflect on how using affirmations has influenced your perception of yourself.


 What’s Next?


Next week, we’ll start our month on boundaries and relationships by exploring the importance of understanding boundaries, what they are, and why they matter.


If you are getting anxious about the upcoming holidays and want to learn tools and techniques to manage stress, regulate your nervous system and stay grounded during difficult moments, there is still time to join my virtual workshop: Surviving the Season.


If you want even more support and accelerated tools for healing trauma and regulating your nervous system- consider working with me in an EMDR Intensive.


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 relations

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