Rewiring Trauma: Steps to Cultivate a Positive Mindset
He who cannot change the very fabric of his thought will never be able to change reality – Mohamed Anwar El-Sadat
In the journey towards healing from trauma, one of the most powerful tools we possess is the ability to rewire our thought patterns. Trauma can leave deep imprints on our minds, influencing how we perceive the world and ourselves. However, by implementing certain practices and adopting a positive mindset, we can gradually reshape our mental landscape and reclaim our sense of empowerment and peace. Here are some practical steps to help in this transformative process:
Gratitude Practice: Cultivating gratitude is a potent antidote to the negativity that often accompanies trauma. By consciously acknowledging the small blessings in our lives, we shift our focus from scarcity to abundance. Each day, take a moment to reflect on what you are grateful for. Over time, you'll begin to notice how these small moments of appreciation accumulate, reshaping your outlook on life. I record my daily gratitude each night in the ‘Three Good Things’ app. Quick and easy to complete using their prompts. It is easy to scroll back and revisit memories or even share them with others.
Mindful Breathing: When faced with overwhelming emotions or triggers, practising mindful breathing can help restore a sense of calm. Focus on slow, deep breaths, allowing the breath to originate from your belly rather than your chest. By grounding yourself in the present moment through conscious breathing, you can prevent panic thoughts from taking over. For some different breathing exercises, check out my blog post on Breathwork.
Utilize Motivational Resources: Surround yourself with sources of inspiration that uplift and encourage you. Consider using apps like the Motivation App, which provides regular doses of inspirational quotes to keep positive thoughts at the forefront of your mind. Additionally, take a listen to some of my favourite podcasts like "Ten Minutes To Less Suffering" and "Real Raw and Relatable Podcast with Kat John" can offer valuable insights and perspectives on healing and personal growth.
Facial Relaxation and Smiling: It may sound simple, but relaxing your facial muscles and smiling can profoundly affect your mood. Consciously release tension in your face, and notice how it softens your expression. Smiling, even if forced at first, can signal to your brain that all is well, reducing stress levels and a more positive demeanour.
Surround Yourself with Positivity: Take inventory of your social circle and environment. Surround yourself with positive, supportive individuals who uplift and validate you. If certain relationships or environments are toxic or draining, don't hesitate to take a break or set boundaries. Do a friend cull occasionally, on social media and in ‘real life’. Remember, you are worthy of positivity and deserve to cultivate a nurturing environment.
Reframe Negative Thoughts: Challenge negative thought patterns by reframing them in a more helpful light. When faced with anxious or distressing thoughts, identify the situation, the thought, and the accompanying feeling. Then, consciously replace negative thoughts with more empowering or realistic perspectives. If you think about it, the desire for more positive experiences is itself a negative experience. And, paradoxically, accepting one’s negative experience is itself a positive experience.
Reprogram Your Mind: Both your conscious and subconscious minds play crucial roles in shaping your reality. Engage in practices that reprogram your thought patterns, such as visualization, affirmations, and cognitive-behavioural techniques. Release limiting beliefs and focus on opportunities and possibilities rather than obstacles. Change Your Thinking by Sarah Edelman is one of my favourite books if you would like to learn more about cognitive behaviour therapy.
Elevate Your Vibration: Align your energy with positive emotions like love, joy, peace, and gratitude. According to the law of attraction, we attract what we emanate. Surround yourself with people who elevate you, and be mindful of the energy you bring into any space. Make a stress list and begin eliminating stress from your life. Consider how you can live more simply. This is How I Live A Simple and Stress-Free Life.
By incorporating these practices into your daily life, you can begin the journey of rewiring trauma-related wiring and cultivating a more positive mindset. Remember, healing is a gradual process, so be patient and compassionate with yourself along the way. Each small step you take brings you closer to reclaiming your inner peace and resilience.
Your calm mind is the ultimate weapon against your challenges – Bryant McGill
If you have any questions, insights, or personal experiences to share regarding trauma recovery and cultivating a positive mindset, please feel free to join the conversation and leave a comment below. Your input may inspire and support others who are on a similar path toward healing and growth.
