The Journey to Healing: Tips, Tools, and Stories for a Healthier Emotional Life

I know what it's like to struggle with life's challenges and to feel stuck in cycles of pain and suffering. However, I also know what it's like to find ways to heal and take steps to move forward towards a better life. In this post, I want to share with you some of the tips, tools and stories that have helped me in my own journey through recovery and healing.

Tip #1: Start with Self-Care

One of the most important things I've learned on my journey is the importance of self-care and how easy it is to let it fall down our list of priorities when we get caught up in the business of life. Self-Care means taking care of your physical, emotional and mental health.

It can be as simple as taking a walk in nature, making sure you are fed and watered, practising meditation, journaling or just taking a warm bath. Whatever it is, make sure it's something that makes you feel good and helps you relax.

I found it useful to create a visual list of activities I know will bring me joy so that when my mind is shut down, I don't have to think too much about what I need to do to get out of it. I know I can refer to my lists without having to think too much about it.

Here is one visual I created of hobbies and activities that I use to activate my own flow state. Being aware of the processes that bring me happiness and a sense of calm has been one of the most important tools I use for coming back into myself on the days I feel disconnected.

Tool #1: Journaling

Journaling is one of the most powerful tools I've found for healing. It allows me to express my thoughts and feelings in a safe and private space, without fear of judgement or criticism from anyone else but myself, which for me has been really useful for identifying my inner critic. It also helps you gain insights into your inner world and to see things from new perspectives. Try to make a habit of writing in your journal every day, even if it's just for a few minutes.

In 2021, before my journey truly began, I created a series of little books for myself, The Little Book of Lists, The Little Book of Positivity and

The Little Book of Affirmations - each with it's own purpose, I set out to create

spaces that would help me mentally organise, set goals and take care of myself.

They have all proven to be useful resources for keeping myself

in some form of order and repetition each week.

Here is a list of 10 journal prompts to use daily for insight into your thoughts, feelings, values and beliefs:

1. What am I feeling right now, do I know why?

2. What are some things that I am grateful for today?

3. What was the highlight of my day today?

4. What are some of my strengths and weaknesses, how can I use them to achieve my goals?

5. What are some of my core values, and how do they guide my decisions and actions?

6. What are some things that I can do today to take care of myself and my well-being?

7. What are some fears or limiting beliefs that I need to let go of in order to move forward?

8. What are some goals that I want to achieve, and what steps can I take today to work towards them?

9. What are some things that I can do to improve my relationships with others?

10. What are some positive affirmations or mantras that I can use to uplift and motivate myself today?

The key to journaling is to be honest and reflective, and to use your journal as a safe space to explore your thoughts and feelings. Don't worry about making your writing perfect or grammatically correct – just focus on expressing yourself and gaining insight into your inner world.

For more useful prompts and to see some of my answers, follow my Twitter account and catch them in real time.

Follow @Perceptionsbp

Story #1: Don't Stop Fighting Until You Get The Help That You Need

I know firsthand how difficult and challenging it can be to find the right tools and resources to help you on your path. But I also know how important it is to never give up and to keep searching until you find what works for you. That's why today, I want to talk about the importance of finding the right help and how working with a trauma-informed therapist was the key to unlocking my safe space to find healing.

When I first started my journey to healing, I thought that I could do it all on my own. I read countless books, dove into endless hours of research, tried so many different techniques, I listened to hours of podcasts and free courses, but nothing seemed to be working. I was stuck in a cycle of pain and I couldn't seem to break free. My energy levels were low, I felt empty and useless because nothing seemed to be going in. Every day I woke up wondering how I was going to get through the morning. I felt like I was inside of a shell that I couldn't get out of. I tried CBT and it didn't work for me. I was so sure that there was nothing that was going to stop the pit of nothingness that I felt. I fell into deep depression and retreated more and more as the years went on.

It took years to even accept trauma into my vocabulary so when I started working with a trauma-informed therapist, things began to shift. My therapist is someone who is trained to understand the impact that trauma can have on a person's life and knew how to create a safe and supportive space for me to explore my thoughts and feelings.

One of the key benefits to working with a trauma-informed therapist is that they can help you understand how your experiences have impacted your life and how it's affecting your thoughts, emotions, and behaviours now. They can help you identify patterns of behaviour that may be holding you back and teach you new coping skills and techniques to help you move forward.

Trauma to varying degrees can leave you feeling disconnected from your body and your emotions, and it can be difficult to know how to reconnect with yourself in a safe and healthy way without the knowledge on how to do so. A trauma-informed therapist can help guide you through this process and provide you with the tools and resources you need to feel safe and supported.

Everyone's journey is unique, and what works for one person may not work for another. A trauma-informed therapist can help you identify your specific needs and goals and develop a plan that's tailored to your individual needs without judgement.

Working in this capacity can help you build a sense of trust and safety in your relationships with others. Trauma can impact how you relate to others and can make it difficult to form healthy, supportive relationships. By working with a therapist, you can learn how to build that trust and safety in your relationships with others safely and develop the skills you need to form healthy, supportive connections moving forward.

Healing is a journey, and some of the practices are lifelong processes, it's important to never give up on yourself. Keep searching until you find what works for you, always remember that you are not alone and you are worthy of compassion and understanding.

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Why am I doing this?

As someone who has experienced the transformative journey that is 'healing', I understand the profound impact that reliable information and tools can have on our path to growth and self-discovery. Through my own experiences, I have been given opportunities to learn, grow and make space for the person I am now. This has inspired me to create a digital space that can reach people far and wide, providing an accepting space filled with useful resources and tools they may otherwise not have had access to.

My mission is to expand possibilities one perspective at a time. I believe that knowledge is a gift, and in a world where reliable information is a privilege, I am committed to sharing useful resources that have helped me on my journey. Without the tools and techniques, I wouldn't be where I am today, and I want to pay this gift forward by spreading messages of love, gratitude, peace and healing to anyone and everyone I cross paths with.

At a time when hate and destruction are prevalent in the world, I believe that humanity, with love in our hearts, has the capacity to achieve a safe, innovative, and accepting future for ourselves, the planet, and those who are yet to walk this plane. It is my hope that through this digital space, I can play a small part in helping to create a world that is more compassionate, understanding, and supportive of everyone.

I am still learning, I don't have all of the answers and tools but that to me is the reason my mission of expanding what's possible is so important. I know I'm not alone in this journey, and that there are others who may be struggling and going through this process, so if sharing the information I trust, can be of use to at least one person, every word I write is in alignment with my purpose and worth every lesson along the way.

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Tip #2: Practice Gratitude

I speak about gratitude a lot in my posts but it's because I truly believe in it's power to transform and re-frame a perspective. Feeling a deep thankfulness for the experience it took for me to get here, for the people that have supported me through it all, even when I didn't know how to accept it. I find real happiness and bursts of energy when I sit and just meditate on that sense of thanks. I am alive. I am conscious. I am aware. I can actually feel again... and that is magic. Cosmically, I don't know how long it took for me to be at this moment, but i'm here despite the odds and that is something to feel grateful for.

I find gratitude journaling incredibly helpful, it's a great way to look back in the same way it is forwards. Making space for this practice helps me to be more present, I have developed a deeper appreciation for everything that years ago I would have otherwise overlooked.

Here are 10 journal prompts designed to evoke feelings of gratitude, why not try them for yourself:

1. What are five things that you're thankful for in your life right now?

2. Write about a recent experience that brought you joy and how it made you feel.

3. Think about a person who has made a positive impact on your life. Write a letter to them expressing your gratitude and appreciation.

4. Reflect on a challenge that you overcame in the past. Write about what you learned from the experience and how it has helped you grow.

5. Write about a part of your daily routine that you are grateful for and why it brings you joy.

6. Write down 10 things that you appreciate about yourself.

7. Write about a place that you feel grateful to have visited and what made it special to you.

8. Think about a hardship that you have faced and write about something positive that came out of it.

9. Write about something that you often take for granted and how you can appreciate it more.

10. Write about a small act of kindness that someone did for you recently and how it made you feel grateful.

Tool #2: Name 5 Things You Can See, Hear, Smell and Feel

When my mind and body disconnect and I shift into fight, flight or freeze, this tool has been an anchor in stressful situations. When I can feel my mind going to shut down or my body panic, I take a few deep breathes, making sure the exhale breather is longer than the inhale and ground myself by naming 5 things I can see, hear, smell and feel, you can even throw taste in there if you think you can try to name 5. It gives me a momentary break from the overwhelming sensations by pushing my awareness to focus.

It doesn't happen successfully every time, but using this strategy repetitively has played a huge part in expanding my comfort zone and creating space to try new things. Tools like this still continue to help me to collect evidence and experiences that prove that I am more than capable of getting through anything, even when I worry sometimes that I won't.

If you find yourself feeling overwhelmed, anxious or ungrounded, practice this tool and see if it can help you too.

Story #2: The Strange and Curious Guide to Trauma by Sally Donovan

My therapist introduced me to a book not long after we met, the book shares a story that surprisingly changed my whole perspective on my position in the world. The Strange and Curious Guide to Trauma by Sally Donovan is a great book for educating both children and adults on trauma and healing.

Sally Donovan's book is a unique and insightful read that uses a quirky story to illustrate the complex neuroscience behind how trauma can affect a person's reactions. She explains how these reactions can become maladaptive when a person is in a 'safe' environment (refer to previous blog posts on Polyvagal Theory), and how this can make it challenging to overcome past traumas.

What sets this book apart is how it manages to convey these concepts in a gentle, non-triggering way that is suitable for all ages. The story's humorous tone provides a refreshing take on a difficult topic, making it accessible to readers who may find other books on trauma too graphic or intense.

The book has a heartwarming chapter about the resilience of wonky carrots, which survived difficult circumstances by growing around stones and seeking out nutrients. It serves as a reminder that we can all overcome adversity and thrive despite our past experiences.

I am incredibly grateful to my therapist for introducing me to this book, as it has had a profound impact on my healing journey. The Strange and Curious Guide to Trauma is not just informative, but also provides hope and inspiration for those who may be struggling with trauma. By using slightly silly incidents to illustrate the points with gentle humour, Donovan helps readers to understand the neuroscience behind trauma without triggering past traumas.

This book is an excellent resource for educating both children and adults on the topic of trauma and healing. It has the power to change perspectives and provide new insights into how we can overcome our past experiences. As someone who has personally benefited from reading this book, I highly recommend it to anyone who is looking for a unique and refreshing take on trauma and healing.

In addition to self-care and journaling, mindfulness and meditation are other tools that have been instrumental in my journey towards healing. Mindfulness is all about being present in the moment and accepting things as they are, without judgment or resistance. It helps me to ground myself and become more aware of my thoughts and feelings, which in turn helps me to regulate my emotions and respond to situations in a more positive way.

Meditation is a great way to cultivate mindfulness, to train your brain to focus and to build a relationship with your highest self. Even just a few minutes of meditation each day can make a big difference in your overall well-being. If you're new to meditation, there are plenty of resources available online to help you get started, including guided meditations on Youtube or Spotify and apps like Headspace and Calm.

If you found this article useful, I'd love to connect. Follow my social channels or get in touch by emailing perceptionsbypaige@gmail.com

Have an amazing day today, I hope you walk away from this post feeling empowered and motivated to harness your own practices.

Wishing you peace, love and happiness!