Welcome to Week 23 of Your Healing Journey!
Last week, we focused on basic approaches to self-care. This week, we’ll explore holistic approaches to self-care, including art, nature, and mindfulness practices. 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.
Holistic Approaches to Self-Care
Art
Engaging in creative activities such as drawing, painting, or writing can be a powerful way to process emotions and experiences. Art allows you to express yourself in ways that words might not be able to capture. Here are some ideas to get started:
- Drawing or Painting: Use colors and shapes to represent your feelings. Don’t worry about the final product; focus on the process.
- Writing: Keep a journal or write stories and poems. Writing can help you organize your thoughts and gain insight into your emotions.
- Collage: Create a collage using images and words cut from magazines that resonate with you. This can be a visual representation of your inner world.
Nature
Spending time in nature has been shown to reduce stress, improve mood, and enhance overall well-being. Nature provides a sense of calm and connection that is beneficial for trauma recovery. Here are some ways to incorporate nature into your self-care routine:
- Walking: Take regular walks in a park or natural area. Pay attention to the sights, sounds, and smells around you.
- Gardening: Plant and care for a garden. Gardening can be a grounding and rewarding activity.
- Outdoor Relaxation: Spend time sitting or lying in a natural setting. Practice mindfulness by focusing on your surroundings.
Mindfulness Practices
Mindfulness practices help you stay present and connected to your body, which is essential for trauma recovery. Here are some mindfulness techniques to try:
- Meditation: Set aside time each day for meditation. Focus on your breath and observe your thoughts without judgment.
- Deep Breathing: Practice deep breathing exercises to calm your nervous system. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
- Yoga: Incorporate yoga into your routine. Yoga combines physical movement with breathwork and mindfulness, promoting overall well-being.
Practical Exercise: Holistic Self-Care
1. Creative Expression:
- Set aside time each week for creative activities. Use art to express your feelings and experiences. Experiment with different mediums and techniques.
2. Nature Activities:
- Spend time outdoors regularly. Notice the sights, sounds, and smells of nature. Try different activities like hiking, bird watching, or simply sitting quietly in a natural setting.
3. Mindfulness Routine:
- Incorporate mindfulness practices into your daily routine. Start with a few minutes of meditation or deep breathing each day. Gradually increase the duration as you become more comfortable with the practice.
Reflection Questions
1. How can creative expression help you process your emotions?
2. What activities in nature make you feel most connected and relaxed?
3. How can you integrate mindfulness practices into your daily life?
Work With Me
If you're ready to start your healing journey and want effective and efficient tools for evidence-based trauma recovery, consider working with me in an EMDR Intensive.
What’s Next?
Next week, we’ll explore preparing for trauma processing by building strong self-care and self-regulation practices. These foundational skills will support your journey towards deeper healing and recovery.
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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