Using Sports and Movement to Speed your Emotional Healing Process

Published on: February 20, 2023

by Art Florentyna

Personal Development Coach

Make Your Self-care Routines Non-negotiable

Making self-care routines non-negotiable means that they become an essential part of your daily life, just like eating or sleeping.

It is important to be intentional and consistent with these self-care practices, even when it may be difficult or tempting to prioritize other obligations or distractions. By making self-care a non-negotiable priority, you are sending a message to yourself that your well-being and healing are important and deserving of your time and attention.

Additionally, creating a self-care routine can help to establish healthy boundaries and promote self-respect.

Create a list of exercises or routines that will become non-negotiable for you. This list should be personalized to your fitness level and preferences.

For example, if you are not in good shape, start by incorporating regular walks into your routine. Gradually increase the duration and intensity of your walks until you are comfortable jogging. As your strength and endurance improve, your body will naturally start asking for more challenging exercises.

If physical activities are not possible, consider incorporating daily breathing exercises or yoga into your routine. Start by writing down a schedule for yourself and committing to following it each day. It’s important to start with realistic goals and gradually increase the difficulty of your exercises to avoid burnout or injury.

Other tips to help you stick to your exercise routine include finding an exercise buddy, joining a fitness class or group, setting achievable goals, and rewarding yourself for meeting your fitness milestones. Remember that consistency is key, and making exercise a habit can have numerous benefits for your physical and mental health.

Self-Soothing Techniques

1. Self-hug: Wrap your arms around yourself and give yourself a gentle squeeze, as if you’re giving yourself a hug. You can also rock back and forth slightly while hugging yourself.
2. Hand on heart: Place one or both hands over your heart center, which is located in the center of your chest. Close your eyes and take a few deep breaths, feeling the warmth and pressure of your hands on your chest.
3. Grounding touch: Touch a part of your body that feels solid and grounding, such as your thighs, feet, or hands. Focus on the sensation of your touch and the connection between your body and the ground.
4. Somatic tracking: Scan your body from head to toe, noticing any areas of tension, discomfort, or pain. Use your hands to gently touch and explore these areas, allowing yourself to fully feel and acknowledge the sensations without judgment.
5. Abdominal breathing: Place one hand on your belly and take slow, deep breaths, focusing on the rise and fall of your abdomen. This can help regulate your breathing and calm your nervous system.

Exercises That Are Commonly Recommended for Releasing Trauma

1. Yoga: Yoga is a great way to release tension and stress from the body. It can help to calm the nervous system and promote relaxation. Certain poses, such as child’s pose or downward facing dog, can be particularly effective for releasing trapped energy.
2. Running: Running or jogging is a high-intensity exercise that can help to release endorphins and reduce stress levels. It can also help to release tension from the muscles and promote a feeling of relaxation.
3. Dancing: Dancing is a great way to move the body and release trapped energy. It can help to promote a feeling of joy and freedom, and can be particularly effective for those who have experienced trauma related to the body.
4. Boxing: Boxing or martial arts can be an effective way to release pent-up anger and frustration. It can also help to build strength and confidence, which can be particularly helpful for those who have experienced trauma.
5. Swimming: Swimming is a low-impact exercise that can be very soothing for the body. It can help to release tension from the muscles and promote a feeling of relaxation.
6. Tai Chi: Tai Chi is a gentle form of exercise that involves slow, flowing movements. It can be particularly effective for promoting relaxation and reducing stress levels.
7. Breathwork: Breathwork exercises, such as deep breathing or pranayama, can be very effective for releasing tension from the body and calming the nervous system.
8. Meditation: Meditation can help to promote a sense of calm and relaxation, and can be particularly effective for those who have experienced trauma related to the mind and emotions.

Remember, everyone’s body is different, and it’s important to find an exercise or movement practice that feels safe and comfortable for you. It’s also always a good idea to work with a qualified therapist or practitioner who can help you to develop a personalized exercise plan that meets your specific needs and goals.

In addition to exercise, there are several other important body care routines that a trauma survivor should become mindful of.

Routines to Implement

1. Get enough sleep: Getting enough sleep is crucial for overall health and well-being. Aim for 7-8 hours of sleep per night to help your body and mind recover.
2. Practice relaxation techniques: Incorporating relaxation techniques such as deep breathing, meditation, or yoga into your daily routine can help reduce stress and promote a sense of calm.
3. Eat a healthy diet: Eating a healthy diet that includes plenty of fruits, vegetables, lean proteins, and whole grains can help nourish your body and improve your mood.
4. Drink plenty of water: Staying hydrated is important for maintaining good health. Aim for at least 8 glasses of water per day to help flush out toxins and keep your body functioning properly.
5. Practice good hygiene: Practicing good hygiene, such as washing your hands regularly and brushing your teeth twice a day, can help prevent illness and promote overall health.
6. Take breaks: It’s important to take breaks throughout the day to rest and recharge. Whether it’s taking a short walk outside or simply sitting quietly for a few minutes, giving yourself permission to take a break can help reduce stress and improve your overall well-being.
7. Seek support: Finally, it’s important to seek support from others, whether that’s through therapy, support groups, or trusted friends. Building a strong support system can help you navigate the challenges of healing from trauma and promote your overall health and well-being.

Food

Eating nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats can have a positive impact on your emotional well-being. These foods provide the body with essential nutrients that can help to reduce feelings of anxiety and improve mood.

There Are a Variety of Foods That Are Known to Help with Anxiety, Including:

1. Omega-3 fatty acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, have anti-inflammatory effects that can help to reduce symptoms of anxiety.
2. Probiotics: Foods that contain probiotics, such as yogurt, kefir, sauerkraut, and kimchi, can help to improve gut health and support the immune system, which in turn can help to reduce anxiety.
3. Tryptophan-rich foods: Foods that are rich in tryptophan, an amino acid that is a precursor to serotonin, a neurotransmitter that regulates mood, include turkey, eggs, cheese, and nuts.
4. Magnesium-rich foods: Magnesium is known to have a calming effect on the body and can be found in foods such as spinach, pumpkin seeds, yogurt, black beans, and avocado.
5. Vitamin B-rich foods: Vitamin B6, in particular, plays a role in the production of neurotransmitters and can be found in foods such as chickpeas, tuna, turkey, and chicken.
6. Complex Carbohydrates: Eating complex carbohydrates such as whole grains, fruits and vegetables can help to boost levels of serotonin, a neurotransmitter that regulates mood

It’s important to note that while these foods may have a positive effect on anxiety symptoms, they should be considered as part of a balanced diet and should not replace professional help. It’s also important to speak with a healthcare provider before making any major changes to your diet.

Creative Expression

Creative expression can be an important tool for releasing trauma because it allows individuals to express themselves in a nonverbal way. Trauma can be difficult to articulate, and traditional forms of talk therapy may not always be effective for everyone. Creative expression can provide a way to communicate emotions and experiences that are too overwhelming or painful to put into words.

Creative expression also engages the right side of the brain, which is responsible for processing emotions, sensory information, and nonverbal communication. When individuals create art, music, or writing, they tap into this part of the brain and can access emotions and experiences that may be difficult to access through talking alone.

Additionally, creative expression can provide a sense of control and empowerment for individuals who may feel powerless in the face of their trauma. Through creating something, they are able to take ownership of their experiences and create something positive out of a negative situation.

1. Body mapping: Using a large piece of paper, you can lie down and trace your body onto the paper. Then, color in different parts of your body to represent different emotions or sensations you are feeling. This can help you to identify areas of tension or discomfort in your body and regulate your emotional response.
2. Drawing emotions: Draw or paint what your emotions feel like in your body. This can help you to externalize internal experiences and regulate emotional responses. It can also help you to gain a better understanding of your emotional state and promote emotional regulation.
3. Collage: Create a collage that represents a safe and calming place. This can be a helpful tool for grounding and self-soothing during times of distress. It can also provide a sense of comfort and safety when you are feeling overwhelmed.
4. Mandala creation: Mandala creation involves drawing or coloring a circular pattern. This can be a meditative exercise that can help to calm your nervous system. The repetitive nature of the pattern can help to induce a sense of relaxation and reduce feelings of anxiety or stress.
5. Freeform art: Allow yourself to create any kind of art you want without any constraints or guidelines. This can be a way to express yourself creatively and release emotional tension. It can also provide a sense of empowerment and self-expression.

Published on: February 20, 2023

by Art Florentyna

Personal Development Coach