Whilst I am naturally resourceful, and it is a positive aspect of being a survivor – I cannot bake a cake without the ingredients. Even a recipe that doesn’t need cooking, requires the basic components, to create a meal.

Similarly, when our heart yearns to heal, and even if we consider ourselves to be on route with our healing journey: we cannot lose sight of the ingredients we need to maintain the process.

But we are probably not used to gathering the ingredients, because of our old knee – jerk reactions of yesteryear.  We have been reactive: – such as to flee, as opposed to feeling safe enough to contemplate or proactively implement positive changes. We have been molded by the traumatic environment we once knew, rendering our minds to be in flight or fight. It is like a poor muscle that we need to learn to retrain.

We must keep mindful about this as we heal, and we need to apply and utilize daily tools to sustain and strengthen our improving sense of wellbeing.

If we liken this to a recipe, then here are some of the ingredients that I recommend:

Gratitude: Before I get out of bed, I remind myself every day how lucky I am to be able to talk and walk. I have cerebral palsy and the prognosis was that I’d not be able to do either. I also remind self how lucky I am to have a warm bed, water, and shelter.

Practicing daily gratitude keeps the mind in conscious mode, or conscious awareness- as opposed to it flipping back into the unhelpful autopilot mode. It also makes me feel alert, appreciative, and grounded.

Stretching: when we observe our pets, they constantly stretch throughout the day. Trauma affects our entire physiology and somatic yoga is an additional tool, that I’d recommend. Essentially the movements somewhat emulate how animals discharge themselves from trauma.

Food: For the last three years I have consciously eaten the daily recommended quantity of fresh produce, and fermented food (plain Greek yogurt counts) and I feel so much better. My late great friend used to talk of “natures pharmacy” and I cannot reiterate enough how eating well- helps me to sustain my sense of wellness.

Breathing: Because I am still familiarizing self with my calmer atoms- at times I still revert to anxiety or stress mode. I combat this by acknowledging that these feelings will arise, and I therefore practice breathing exercises hourly. I recommend Box Breathing- used by the American S.E.A.L.S.

Method: Breath in through your nostrils to the count of four/ hold to the count of four, then exhale to the count of four through your mouth. Follow something square in sight: a frame/ PC screen or the T.V for per breath. Get used to doing one set of four, to start with. I do three sets of four, and in only takes a few minutes.

Studies show that regulating your breathing can lower levels of the stress hormone cortisol, and may even help lower blood press.

Positive affirmations:  By stating daily positive affirmations to ourselves helps support neuroplasticity and builds positive thoughts in our brain.    

Manifestation: Pouring your attention onto something beneficial that you desire, keeps you consciously aware of your aspirations and goals.

Exercise: Just fifteen minutes daily and you will soon see and feel the benefits

Sleep:  When we’re asleep our body helps to mend itself and new research suggests that going to bed at the same time nightly is as important as ensuring you get the recommended quota of between 7-8 hours shut eye.

 

I hope you find this helpful.

With SUNNY wishes, Emma x