
Hey there, welcome to Week 11 of Your Healing Journey! Last week, we started exploring practical tools for healing. This week, we’ll continue with more techniques, focusing on creative expression and body-based practices. Remember, these tools work best alongside professional help, so if you haven’t already, consider reaching out to a therapist or support group.
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.
Creative Expression
Journaling
Writing about your thoughts and feelings can be a powerful way to process emotions. Here are some tips to get started:
- Free Writing: Set a timer for 10-20 minutes and write continuously about whatever comes to mind.
- Prompts: Use prompts like “Today I feel…”, “I am grateful for…”, or “My biggest challenge right now is…” to guide your writing.
- Reflection: Take some time to read over your entries and reflect on any patterns or insights.
Art Therapy
Engaging in creative activities like drawing, painting, or crafting can help you express emotions that are difficult to put into words. You don’t need to be an artist; the process itself is what’s important.
- Drawing and Painting: Use colors and shapes to represent your feelings.
- Collage: Cut out images and words from magazines that resonate with you and create a collage.
- Clay or Sculpting: Mold and shape clay to express your emotions physically.
Music Therapy
Music therapy uses music to address emotional, cognitive, and social needs. Listening to or creating music can be a powerful way to express and manage emotions.
- Listening to Music: Create a playlist of songs that make you feel calm or happy. Listen to it when you need a mood boost.
- Playing an Instrument: If you play an instrument, use it as a form of self-expression. Allow yourself to play freely without focusing on perfection.
Body-Based Practices
Yoga
Yoga combines physical movement with breathwork and mindfulness, making it an excellent tool for trauma recovery. Here are some gentle yoga practices to try:
- Hatha Yoga: Focuses on basic postures and breathing techniques, suitable for beginners.
- Yin Yoga: Involves holding poses for longer periods to release deep-seated tension.
- Restorative Yoga: Uses props to support the body in passive poses, promoting deep relaxation.
Progressive Muscle Relaxation
This technique involves tensing and then relaxing different muscle groups to reduce physical tension and stress.
- Step-by-Step: Start at your toes and work your way up to your head, tensing each muscle group for 5-10 seconds before slowly releasing.
- Practice: Set aside 10-15 minutes each day to practice progressive muscle relaxation.
Dance and Movement
Moving your body can help release pent-up emotions and improve your mood. Here are some ways to incorporate movement into your routine:
- Free Dance: Put on your favorite music and dance however you feel.
- Structured Classes: Join a dance class, such as ballet, salsa, or hip-hop, to learn new moves and connect with others.
- Walking: Go for a walk in nature or around your neighborhood to clear your mind and get some fresh air.
Practical Exercise: Creative Expression and Body-Based Practices
1. Art or Music Therapy:
- Set aside time each week to engage in art or music therapy. Choose activities that resonate with you and allow yourself to express your emotions freely.
2. Yoga or Dance:
- Incorporate yoga or dance into your weekly routine. Focus on gentle, mindful movements that help you connect with your body and release tension.
3. Heart-Focused Breathing:
- Practice heart-focused breathing daily. Sit comfortably, focus on your heart, and breathe deeply and slowly. Imagine your breath flowing in and out of your heart area. Start with a few minutes each day and gradually increase the duration.
Work with Me
If you're interested in exploring creative expression and body-based practices as part of your healing journey, I can help. As a trauma therapist specializing in EMDR and other holistic approaches, I work with clients to integrate these practices into their lives. Together, we can develop a plan that supports your emotional and physical well-being. Contact me to schedule a session and start exploring these powerful tools for healing.
What’s Next?
Next week, we’ll delve into heart rate variability (HRV) training and other advanced techniques for managing stress and trauma. These practices can further support your healing journey by helping you regulate your nervous system.
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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