Your solution starts with you.

Healing Trauma with Mindfulness

I wasted a lot of time trying to analyze external attributes that determined why my life was the way I was, with a lack of consideration that my struggle could be internal. I studied my role in my relationships and tried to establish what I was doing wrong. Due to being isolated in a new state away from my social group, I had no choice but to look inward for answers and solutions. I spent months completely by myself just observing unfamiliar feelings and perspectives that I accumulated through transcribing the ongoing conversations in my head between my own thoughts. These moments of self-discovery led to me growing in self-awareness, my sense of self-value, self-worth, and self-perception. All of these applied concepts relative to my self-evaluation were inspired by a series of childhood trauma-related psychology videos I found on YouTube. Further, after studying the concepts provided within this course, I was able to construct a more definitive and educated analysis of these behaviors. In an article by Akira Otani, a series of experimental research analyzes Mindfulness-Based Phase-Oriented Trauma Therapy, concluding that the implementation of mindfulness in therapy procedures proved efficacious for trauma survivors.

“Otani’s studies show that trauma essentially destroys an individual’s perception and basic assumption of the self and the world, and that mindfulness helps reestablish self-efficiency and promote better symptom management (103). Otani (2021) establishes the relationship of mindfulness techniques on healing trauma: A simple yet effective strategy to keep sensitization under control is to continue practicing touch-and-return mindfulness. Evidence to date shows long-term meditators acquire a capacity to better tolerate anxiety and efficiently regulate negative emotions (Taylor et al., 2011).”

Researchers speculate that it is due to the increased functional connectivity between the amygdala and the prefrontal cortex (Kral et al., 2018) (104). My personal results from incorporating mindfulness as a tool for healing have been life-changing by allowing me to develop a strong sense of self and identity. With this new understanding of who I am, I can interpret the world around me without letting the external influence my idea of self. This new approach I’ve developed presented a solution for various lingering problems I had in the past, in addition to solving potential relative altercations I could have in the future. 

Expressive Art-Based Practices

Another resource I love for self-work is practicing expressing my emotions through art. I’ve always found artistic expression as a more effective strategy regarding my ability to comprehend and identify unpleasant and intense emotions that I struggle to approach. I generally utilize activities listed under the storytelling area on the expressive therapy continuum because I find that art shows me a new perspective on the correlation between unpleasant experiences and the behavioral response patterns that follow. I think that this is an effective outlet specifically for groups who encounter Adverse Childhood Experiences (ACEs), because they generally have their individualism and self-identity shattered and destroyed through persistent emotional or physical abuse during adolescence. Research studies in the article, History of childhood adversity and coping strategies: Positive Flow and creative experiences. Child Abuse & Neglect., explain the relationship between high ACE groups and the participation in creative experiences as a healing mechanism. Thomson & Jaque, S. V. (2010), explicate their findings: The high ACEs group significantly identified heightened distinct creative experiences and valued them greatly. They were able to become fully absorbed while creating and felt like they had a purpose. Although they felt more anxiety prior to beginning the creative process, once engaged they claimed that creativity… offered a sense of healing, spiritual connection, and union while they engaged in creative activity (190). 

Emotional self-regulation

Another result of enduring trauma is the dysregulation of emotions. Prior to increasing my self-awareness, I struggled to control, identify, and apply emotions appropriately in relationships with others and myself included. By implementing emotional self-regulation practices, I was able to grow comfortable with my unpleasant emotions and learn how to manage and utilize them without detrimental outcomes. Cloitre, Marylene, et al. (2019) explains in an article called, Emotion Regulation Mediates the Relationship Between ACES and Physical and Mental Health. Psychological Trauma, how the experience of childhood adversity, “compromises the capacity for emotion regulation and is associated with mental and behavioral health problems in childhood (e.g., Kim & Cicchetti, 2010) and adulthood” (e.g., Poole, Kim, Dobson, & Hodgins, 2017) (83).

Further, applying some of the emotional regulation practices helped me develop a more controlled response when assessing fluctuating emotions and impulsive tendencies. In the article I mentioned previously, emotional regulation is associated with mindfulness traditions in which Cloitre, Marylene, et al. (2019) explain, “facilitate and strengthen the patient’s sense of engagement with internal resources, which is needed to regain, maintain and manage health” (Ludwig & KabatZinn, 2008) (87).

By implying my knowledge of mindfulness, emotional self-regulation, and expressive therapy techniques, I am confident that I can exceed in not only providing myself with consistent solutions but also maximizing fulfillment and positive stimulation to utilize the gift of every singular day.