This page, like my life, is a work in progress. I will be adding more to it as I continue on my healing journey. Scroll below the picture to the resources I’ve assembled.
DISCLAIMER: I am not a medical or psychological professional. THIS IS NOT MEDICAL NOR MENTAL HEALTH ADVICE, these are my personal opinions though I may provide links to others who may be in the mental health field.
[I use art journaling in my process as it cuts away at a lot of negative, obsessive thought and using colors is soothing and uplifting. This one reads: “I may be fractured, but my parts are all beautiful”]
I want to share what healing modalities seemed to work best for me. I hope that maybe you’d like to explore these options in your healing journey.
First, some of my blog posts (not necessary to read…but may be helpful because they have more resources and quotes inside…)
A Very Brief Synposis of Dabrowsk’s Theory of Positive Disintegration (in other words, what depression might actually be good for!)
My favorite Trauma recovery links:
The Larger Self by Richard Schwartz (Internal Family Systems)
specific articles on healing:
Notes from the above links from Gede Prama’s Songs of Compassion articles:
1. Accept, flow, smile.
2. Spend at least 3x a week walking in Nature.
3. Become well-connected, because then it is easier to access the energy of healing that is available in Nature.
4. Since you can not go back in time to change the past, learn to embrace the past.
5. Focus on the lesson, not the person who harms.
6. Plant the seeds of forgiveness. Water them with acceptance.
7. Be mindful to self-conversation, it’s the conversation with the Universe.
8. Understand that pain, suffering and sadness are only messengers of the inner, pointing the way to go much deeper.
9. Go much deeper.
and this last one, I’m going to quote verbatim:
10. “Generate strong intention to help in your field. If you are a writer, you can write with the intention to help, a mother can take good care of children like treating the babies of angels, if you are a rich person can donate some of your wealth into scholarship for the poor. In this way you do not only heal yourself, but also make the journey of your soul much more mature. At the end, you are part of the effort to make this planet a home of angels.”
How to Meditate By Yourself (Loving Kindness Meditation)
Mediation CDs for Healing:
(written excerpt from A Lamp in the Darkness here: http://soundstrue-media.s3.amazonaws.com/pdf/bd02023d-LampintheDarkness-websample.pdf)
Art, Heart and Healing – free 4 week art journaling healing lesson
“Stress and Traumatic Stress
Craniosacral Therapy effectively reduces stress and anxiety through tissue relaxation and release, lowering blood pressure, improving sleep rest, and reducing sympathetic hypertonus and irritability.
Electroencephalography (EEG) readings demonstrate that, during craniosacral stillpoint, theta wave rhythms in the brain increase, producing a mental state of calm passive awareness(6), which is indicative of a reduction in sympathetic nervous system activity(7). This most probably includes reduced activity in the reticular formation (reticular alarm system), which has outputs to the entire central nervous system, plays a critical role in muscle control, deep tendon reflexes, spasticity, and produces cortisol , “the stress hormone”(9).
Traumatic stress, including both the emotional and the somatic components, can be treated in Craniosacral Therapy through the SomatoEmotional Release process. Craniosacral Therapy has shown that, in physical or emotional trauma, energy impacts and is absorbed into the body. If the body cannot readily defuse the energy, it quarantines the harmful impact in an Energy Cyst, which, like any other toxic lump that the body can’t eliminate, may eventually cause dysfunction and disease.
It should be noted that Craniosacral Therapy and SomatoEmotional Release have been clinically successful in cases of Post Traumatic Stress Disorder (PTSD) and many other traumatic stress conditions.”
Resolving Trauma with EMDR article by Graham Taylor
“During EMDR the client is guided to deliberately bring into conscious awareness the sensory memory, their thoughts, and the accompanying emotions and bodily sensations. Clients need to be willing to experience the emotions and body sensations that accompany the recall of a distressing memory and associated thoughts.
Then by following the moving fingers of the therapist, the client’s eyes move rapidly for a brief period, around 30 seconds. This produces a distinctive and naturally occurring pattern of electrical activity in the brain, which causes the stored trauma memory to quickly change. The exact mechanisms in the brain which cause the memory to change have not yet been discovered, but the regions of the brain involved with sensory storage, emotional activation and reasoning all become more active, with changed patterns of nerve cell firing.
During the eye movement the therapist does not talk or offer suggestions. The client does not try to change any aspect of the memory, and is asked to just notice the experience, to observe their memory, emotions, bodily sensations and thoughts. At the end of each set of eye movements the client is then asked to report their present experience. It may be that the sensory memory becomes less detailed or less vivid, and clients often report that the memory has become quite distant. Commonly the emotional or bodily sensations reduce in intensity quite quickly. If other associations are observed, they are shared with the therapist. Further sets of eye movement follow.
Once the trauma memory no longer triggers feelings of distress, the client is asked to associate a more useful thought to the now more distant trauma memory, and further sets of eye movements follow. The EMDR process is complete when the new perspective feels true even when the old memory is recalled. This entire process may take as little as ten minutes, or as long as a full session. Where there are several different experiences underlying the client’s difficulties, it may take a number of sessions to fully resolve them.
EMDR is not suitable for all clients. Some clients need additional help in developing skills in managing and reducing emotional arousal. Whilst EMDR looks simple, there are many important procedural steps for the therapist to follow. It takes over 30 hours of closely supervised training to fully train an EMDR therapist. ”
“According to Cutler, there are three things necessary for the body to release stored trauma:
- The inner resources to handle the experience that were not in place when the experience originally occurred. (In other words, the person has to be ready emotionally and physically to move past the event of the trauma. The person has to move past the victim stage to the survivor stage)
- Space for the traumatic energy to go when released. Being full of tension and stress does not allow space for the stored trauma to move into.
- Reconnection of the brain with the area of the body where the trauma is stored.”
Nature Therapy and Preventative Medicine (full article on Japanese study)
Center for Environment, Health and Field Sciences, Chiba University, Japan. firstname.lastname@example.org
Five million years has passed since a subset of primates recognizably became human. Because we have already spent more than 99.99% of our evolutionary history in natural environments, it is thought that we are essentially adaptive to nature. However, we live in a society characterized by urbanization and artificiality, despite our physiological functions still being adapted to nature. We conducted experiments involving 420 subjects at 35 different forests throughout Japan. As a result, these subjects sitting in natural surroundings showed decreases in the following physiological indices compared with the urban control group: 12.4% decrease in cortisol level, 7.0% decrease in sympathetic nervous activity, 1.4% decrease in systolic blood pressure, and 5.8% decrease in heart rate. This shows that stressful states can be relieved by forest therapy. It should also be noted that parasympathetic nerve activity increased by 55.0%, indicating a relaxed state. The results of walking experiments were also similar. Li et al. demonstrated that immune functions are enhanced by forest therapy. Middle-aged employees volunteered to participate in these experiments. NK (natural killer cells) activity, as an indicator of immune function, increased by 56% on the second day and returned to normal levels. A significant increase of 23% was maintained for 1 month even after these subjects returned to urban life, clearly illustrating the preventive medical effects of nature therapy. We expect nature therapy to play an increasingly important role in preventive medicine in the future.