10 Keys to Manage Trauma Triggers, Flashbacks and Dissociation

10 Keys to Manage Trauma Triggers, Flashbacks and Dissociation

Identifying trauma triggers, flashbacks, and dissociation can help reduce the events and help build better coping skills. Read more about tips on identifying, reducing, and coping with triggers, flashbacks, and dissociation.

Metaphor Image: Road Trip & Triggers

road trips and triggers: a trauma metaphor

Well, consider a visual image of going on a road trip.  As you see signs, you know which directions to take and how to get to your destination. So, if you see a Stop sign, you know to stop your vehicle.

Let’s say that on a past road trip, you were in a car accident at a railroad crossing when another vehicle hit you suddenly.  Therefore, every time you are driving near a railroad crossing, you feel very sick to your stomach and tense as you go into a panic.  You are afraid you’ll be hit by another car suddenly.

Fast forward to this current road trip you’re taking.  Every time you drive near a railroad crossing, you are going to be triggered and the past memories of the car accident will flood your current thoughts, emotions, and responses.

In this article:

This article gives tips on identifying and coping through Trauma Triggers, Flashbacks, and Dissociation.

Disclaimer: This article has educational resources about restoring wellness through trauma recovery, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has information on how to contact a mental health professional in your area.

  • PTSD & Trauma Triggers
    • What are PTSD & Trauma Triggers?
    • What happens when you are triggered? 
  • Flashbacks & Dissociation
    • What is a trauma flashback?
    • What is Dissociation? 
  • 10 Keys to Manage Triggers, Flashbacks, & Dissociation
    • Learn Trigger Coping Techniques
  • Trauma Therapy Recovery

PTSD & Trauma Triggers

what are trauma triggers

What are PTSD & Trauma Triggers?

There are many different types of triggers, for this blog we are focusing on triggers associated with trauma.

Triggers = events or situations that remind the survivor of a past trauma.

Triggers usually re-awaken and re-stimulate past trauma memories. Therefore, I call them trauma triggers.

Does PTSD have triggers?

Yes, PTSD (post-traumatic stress disorder) survivors may have triggers that re-awaken past traumatic event(s) .

What happens when you are triggered?

The trauma survivor perceives current threat(s) through an altered memory lens of past trauma.

Good Therapy explains that when a survivor is reminded of the trauma, this is what is happening inside automatically:

  • Their body responds as if the past trauma is happening in current time
  • The nervous system automatically goes into fight-flight-freeze mode
  • Emotional reactions bring on intense and usually overwhelming feelings

What does being triggered feel like?

An emotional reaction occurs immediately after being triggered, and can cause feelings of anxiety, fear, and panic.

When triggered, you may experience discomfort, distress (emotional, physical), or danger.

What triggers traumatic memories?

The trauma response, triggers, can be awakened and re-stimulated anything that reminds the survivor of the past traumatic memory.  Common triggers are awakened by:

  • Sights
  • Sounds
  • Smells 

Common Trauma Triggers

Knowing what common trauma triggers are can help you prepare ahead of time and be better able to handle a trigger when it happens.  

Here are some common trauma triggers:

  • Anniversaries
  • Significant life events
  • Sensory overload
  • Loneliness
  • Separation or Loss
  • Lack of power or control
  • Transitions and schedule disruptions
  • Feelings of vulnerability or rejection
  • Feelings of being threatened or attacked

Flashbacks & Dissociation

trauma triggers: flashbacks and dissociation

So, when a person is triggered, they may experience re-occurring flashbacks and dissociation.

What is a trauma flashback?

A flashback is a re-occurring symptom of PTSD, where you feel like you are re-living the traumatic event. 

How does a Flashback feel?

During a flashback, the person is triggered and feels as if the traumatic event is happening again.  They’re literally re-living the trauma again.

All the same feelings, hormones, body reactions, and thoughts suddenly flood the survivor like they did when the traumatic event happened originally.

The flashback can seem like you’re sent back in time to the past traumatic event, and you may not even be aware of your current surroundings.  Or the flashback can be like you’re in two time periods at the same time: the past traumatic event and the current situation.

Patterns of Flashbacks

It can be helpful to explore the patterns of trauma flashbacks as well as dissociation. Identifying your experience of a flashback can provide helpful information:

1)    How a flashback happens (triggers) 

2)    The internal experience (thoughts, feelings, sensations)

3)    External reactions (coping)

This can lead to beginning to understand healthier ways to manage this intense experience. 

This information about flashbacks was developed by Manitoba Trauma Information and Education Centre (MTIEC).

What is Dissociation? 

Dissociation is when a person feels disconnected from themselves and their surroundings.

What does Dissociation feel like?

When a person experiences a trigger and is dissociating, they may feel like they’re in a daydream, or being outside of their body.  

This can happen quickly and can last a few minutes or longer.  Some people may not remember the time span in which they were dissociated. 

keys to manage trauma triggers

10 Keys to Manage Trauma Triggers, Flashbacks, and Dissociations

Let’s talk about how to manage triggers, flashbacks, and dissociation.

With greater awareness, you can learn to sense the triggers forming and improve your coping skills. 

Learning how to identify triggers and gain coping skills can help you decrease the intensity and persistence of the triggers.

Keep reading to learn 10 Keys to Manage Triggers, Flashbacks and Dissociations:

  • 2 Keys to manage Triggers
    • How to recover from triggers
    • Reduce Triggers = Identify Early Signs
  • 5 Ways to identify early Trigger signs
  • 3 Keys to manage a Flashback

2 Keys to Manage Triggers

In Psychology Today, there are 2 keys to identifying triggers, including flashbacks and dissociation.

  1. Intensity
  2. Persistence

When your response is extreme, your feelings will be way more intense and more persistent than usual. 

Decrease Intensity

Begin to decrease intensity of triggers by first identifying how intense the trigger was when it occurred. This will help you gain awareness.

For example, on a scale of 1 to 10, with 10 being the worst intensity and 1 being no intensity, what would your trigger intensity measure on the scale?

Decrease Persistence

One of the ways to decrease the persistence of Triggers is by gaining awareness of how often the triggers happen. The more aware you become about the trigger, the more you will be able to notice before it happens.

Decrease Triggers Intensity & Persistence

These are the two keys to identifying that a trigger has occurred, sometimes through symptoms such as a flashback or dissociation.

Read more about how to Identify the intensity and persistence of triggers…

How do you recover from triggers?

Remember the metaphor of the car accident.  Is it best to avoid railroad crossings? Well sure, if you can avoid them, that’s great. But it may not be possible on a road trip to avoid all railroad crossings.

Same with triggers, if you can avoid triggers, that would be less distress. Sometimes, you may be able to avoid triggering people and places with careful planning.  

NOTE: Sometimes, avoiding the railroad crossing can cause the trigger responses to build and interfere with your daily functioning.  This is one example when learning how to identify triggers can be helpful.

Prevent & Reduce Triggers:
Identify Early Signs

Preventing triggers is key to reducing triggers.  Therefore, identifying early signs of triggers is an essential skill that can be learned. 

If you want to have less triggers, it’s essential to know what they are first.

identify early symptoms reduces trauma triggers

Benefits of identifying triggers:

  • reduce triggers 
  • better prepare you to cope
  • reduce intrusive thoughts
  • reduce disturbing memories

Identify Early Signs of Triggers 

Sometimes, triggers may seem like they come out of nowhere and you’re swept away to memories of a traumatic event.

When triggers happen, there are usually early cues or signs that the traumatic memory is being triggered. The key is learning to identify those early symptoms.

5 Ways to Identify early Trigger Symptoms

Increase your awareness by identifying early trigger symptoms, by Very Well Mind.

  1. What happened right before the flashback or dissociation?  
  2. What were you feeling? Change in mood?
  3. What were you thinking? 
  4. What was happening around you or to you? Did the situation become stressful?
  5. How does your body feel when stressed?  Pressure in your chest?  Suddenly sweating?

The more you practice increasing your awareness of yourself and your surroundings, the more aware you will become.

3 Keys to Manage a Flashback

From personal experience and from experts, these are helpful ideas for managing a flashback:

  • NAME the experience as a flashback (example- this is a memory, NOT a recurrence of the actual event)
  • Use LANGUAGE that categorizes the flashbacks as a “memory” (example- I was attacked, rather than I am being attacked
  • Use the SENSES to GROUNDself in your CURRENT
    environment:

In summary, flashbacks and dissociation are symptoms of trauma triggers.

Learn Trigger Coping Techniques

Calm Trigger Responses

When experiencing a triggered response, how can you calm the response?  

We can be so hard on ourselves and others who are experiencing a trigger, which sets off more judgment and tension.  

To create a loving and healing environment, create a safe space and help the person feel supported and loved.

Coping Techniques for Triggers

Here are a few ways to calm a trigger response, suggested by Lucille Zimmerman:

  1. Give self-compassion and gratitude to your wounded self.  This really helps by being loving to yourself, even the parts that you may not like at the time.
  2. Allow your emotions by expressing them safely.  Cry to a sad song, yell or sing loudly in your car, laugh at a silly joke, be angry and throw eggs at a tree, 
  3. Deep breathing, walking, and yoga release your body hormones all bouncing around your body.  Release that tension and you’ll release positive, healing hormones.
  4. Surround yourself with safe people who support you.  Turn to a trusted friend, get a hug, talk to someone who will really listen to you and be there for you.
  5. Listen to your body, senses, needs.  Take a warm bath, cuddle up in a soft blanket, put on soothing essential oils, sit outside in nature for 15 minutes, play with or hold your pet who loves you.

Calming down a trigger response to a perceived threat can take minutes, hours, or days.  Give yourself time to recover from a trigger.

Calm down your mind-body-spirit during a trigger using one of these techniques in these related articles.

Safe Spaces

Coping Skills

Trauma Therapy Recovery

Trauma Therapy Recovery can help survivors learn how to identify signs of triggers, prepare for them, and cope with triggers in a healthy and more effective way.

  • Process your emotions and thoughts related to your memories
  • Learn new healthy coping skills in dealing with triggers
  • Identify and reduce unhealthy behaviors and unhelpful coping skills
  • Practice relaxation techniques and increase calming down skills

PTSD & Trauma Basics: Definitions, Effects, Symptoms

7 out 10 people have experienced a traumatic event during their lifetime, and 20% of those people may be suffering from PTSD (post-traumatic stress disorder) symptoms.

Identifying trauma triggers, flashbacks, and dissociation can help reduce the Trauma effects people many times and they don’t even know they have been through trauma.  They just know that they are having trouble sleeping, easily startled, and having trouble functioning with daily life. 

Read this article to learn tips on identifying the signs of trauma, types of trauma, and trauma therapy recovery.

SUMMARY OF THIS ARTICLE:

This article gives tips on identifying and coping through Trauma Triggers, Flashbacks, and Dissociation:

  • PTSD & Trauma Triggers
    • What are PTSD & Trauma Triggers?
    • What happens when you are triggered? 
  • Flashbacks & Dissociation
    • What is a trauma flashback?
    • What is Dissociation? 
  • 10 Key to Manage Triggers, Flashbacks, & Dissociation
    • Learn Trigger Coping Techniques
  • Trauma Therapy Recovery

RELATED ARTICLES:

Trauma & Intentional Transformations:

Trauma Therapy:

Safe Spaces:

Coping Skills

Helpful?

I hope this info is helpful for you on your life journey.  

If so, please share it with a friend and let us know how it has been the most helpful.

Join the Moore Wellness Tribe

Join the Wellness Tribe

I’d love to hear about your journey towards wellness!  What helps you gain wellness?

I hope you join us on your journey of improving your wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

Join the Moore Wellness Tribe

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2019 Moore Wellness, LLC. All rights reserve

PTSD & Trauma Basics: Definitions, Effects, Symptoms

PTSD & Trauma Basics: Definitions, Effects, Symptoms

Moore Wellness.Life explores how PTSD & Trauma effects 7 out of 10 people in their lifespan. 

Read about the signs of PTSD & trauma, types of trauma, and therapy... 

https://moorewellness.life/ptsd-trauma/

7 out 10 people have experienced a traumatic event during their lifetime, and 20% of those people may be suffering from PTSD (post-traumatic stress disorder) symptoms. Trauma effects people many times and they don’t even know they have been through trauma.  They just know that they are having trouble sleeping, easily startled, and having trouble functioning with daily life. 

What exactly is trauma and how do you recover from it?  What are the signs of trauma & PTSD?   What are the types of trauma and examples of PTSD?

Want to identify PTSD & Trauma symptoms? Keep reading…

In this Article:
PTSD & Trauma Basics: Definitions, Effects, Symptoms

  • What is Trauma?
  • The effects of Trauma
  • What is PTSD?
    • 4 Common PTSD Symptoms
  • Brain & Body Trauma Effects
  • Types of Trauma
  • Examples of Trauma
  • How to recover from Trauma 
  • What is the treatment for Trauma: Trauma Therapy Recovery

What is Trauma?

Trauma can be any event that is distressing or life-threatening.  Especially because Trauma can change your perspective, functioning and coping.

What defines Trauma?

Moore Wellness.Life explores how PTSD & Trauma effects 7 out of 10 people in their lifespan. 

Read about the signs of PTSD & trauma, types of trauma, and therapy... 

https://moorewellness.life/ptsd-trauma/

Trauma can have many definitions, so let’s break it down & simplify it.

The Center for Treatment of Anxiety and Mood Disorders defines trauma as:

  • a psychological, emotional response
  • to a deeply disturbing or distressing event or experience.  

Looking at trauma basic points will help us understand what it is and be able to identify when it is happening.

3 Common Elements of Trauma:

  1. Unexpected= It is unexpected & frightening.
  2. Unprepared= The person is unprepared.
  3. Out of your control= If the trauma happens to you, there is nothing you can do to stop it from happening.
Tara Brach explains, “Trauma is when we have encountered an out of control, frightening experience that has disconnected us from all sense of resourcefulness or safety or coping or love”. (Tara Brach, 2011)

https://moorewellness.life/ptsd-trauma/

Tara Brach explains:

“Trauma is when we have encountered an out of control, frightening experience that has disconnected us from all sense of resourcefulness or safety or coping or love.”

Tara Brach, 2011

Simply put, traumatic events are:

  • unexpected & frightening,
  • beyond a person’s control (out of your control),
  • and the person is unprepared when the trauma happens to them.

Related article:

What are the effects of Trauma? 

How do you know when trauma happens or has happened?  Looking at the signs of trauma can be helpful in determining if trauma has happened.

Signs of trauma can also be called symptoms; you could even call it wounds.

The effects from trauma can show up anytime after the event, from minutes to months afterwards.  Sometimes, symptoms don’t start until years after the event.  

Common Symptoms of Trauma:

  • Bad dreams or nightmares
  • Flashbacks
  • Emotional numbness
  • Intense guilt or worry
  • Angry outbursts
  • Feeling on ‘edge’
  • Avoiding thoughts & situations that are reminders of traumatic event

Trauma effects mind-body-spirit

Moore Wellness.Life explores how PTSD & Trauma effects 7 out of 10 people in their lifespan. Read about the signs of PTSD & trauma and how it effects Mind-Body-Spirit... https://moorewellness.life/ptsd-trauma/
  • Emotional distress: extreme fear, anxiety, anger, panic attacks, crying, survivor’s guilt, hopelessness
  • Physical distress: tired, headaches, chronic pain, IBS, asthma, heart disease, substance abuse
  • Behavioral distress: withdrawn, isolation, impatient, impulsive, self-injury, suicidal
  • Relational distress: mistrusting, cold, detached, distant, difficulty with parenting, conflictual relationships
  • Spiritual distress: life has little to no purpose or meaning, feeling disconnected, feel bad about self/race/culture 

Related articles

How many people does Trauma effect?

About 6 out of 10 people have experienced at least one traumatic event in childhood. 

70% of adults in the U.S. have experienced a traumatic event at least once in their lives. This is about 223.4 million people in the U.S.

That’s 7 out of 10 people experiencing a traumatic event sometime in their lifetime.

How many people does PTSD effect?

When people experience trauma, not all of them experience Post-Traumatic Stress Disorder (PTSD).  

PTSDunited.org has statistics:

  • About 20% of the people who experience trauma, develop PTSD.  In the U.S., that’s about 44.7 million people who have or are suffering from PTSD.

Imagine how many people live in the state of Texas.  Well, that’s how many people have PTSD at any given time, which is 8% of the general population.

  • Women are almost twice as likely to develop PTSD when compared to men, that’s about 1 out of 9 women.

What is PTSD?

Moore Wellness.Life explores how PTSD & Trauma effects 7 out of 10 people in their lifespan.  Read about the signs of PTSD & trauma, types of trauma, and therapy... https://moorewellness.life/ptsd-trauma/

PTSD (Post-Traumatic Stress Disorder) is an anxiety response to a stressful event.

The most common group of people to experience were veterans in the military from war experiences. With recent research and science, there’s a new understanding. PTSD can develop with anyone at any age when they’ve experienced a stressful event.

To better understand PTSD, it can help to identify the symptoms of PTSD.

4 Common PTSD symptoms:

WebMD lists the most common symptoms of PTSD which lasts for a month or more.

  1. Re-living
    • Bad dreams or nightmares
    • Intense flashbacks
  2. Avoiding
    • Avoiding thoughts & situations that are reminders of traumatic event
    • Detachment, isolation, emotional numbness
  3. Increased Arousal
    • Angry outbursts
    • Easily startled
    • Rapid breathing, nausea, diarrhea 
    • Fight-flight-freeze responses
  4. Negative Cognitions & Mood
    • Intense guilt
    • Blame
    • Worry

Brain & Body Trauma Effects

There are actually changes in the brain and body when trauma happens, and for those who develop PTSD.  

Trauma survivors’ brains and nervous system are:

  • Stuck in high-alert and overdrive
  • Flooded with hormones
  • Effecting the body’s immune system
  • Changes attention span, thinking & planning, and emotions

What are the types of Trauma?

According to SAMSHA (Substance Abuse and and Mental Health Services Administration), which is part of the U.S. Secretary of the Department of Health, types of trauma & violence include: 

  • Sexual Abuse or Assault.
  • Physical Abuse or Assault.
  • Emotional Abuse or Psychological Maltreatment.
  • Neglect.
  • Serious Accident, Illness, or Medical Procedure.  
  • Victim or Witness to Domestic Violence.
  • Victim or Witness to Community Violence.
  • Historical Trauma.

What are examples of Trauma?

Trauma can be life-threatening experiences such as war, sexual assault, accidents, and natural disasters.

A doctor has been chronically sick for the last year after a car accident. A college age man has trouble sleeping and is easily startled soon after being mugged.  A parent loses a child and can’t seem to function daily with basic life skills.  

Each of these people has experienced a traumatic event and is suffering from PTSD (post-traumatic stress disorder).

Trauma can be big or small, one-time or multiple times, and can be direct and indirect.

Here’s some examples of trauma to help you get a bigger picture.

Examples of Trauma

  • Violence = including domestic & family violence, dating violence, community violence such as shooting, mugging, burglary, assault, and bullying
  • Abuse = verbal abuse such as yelling and cursing, physical abuse such as hitting and slapping, emotional abuse such as degrading insults and public humiliation, psychological abuse such as exploitation and cruel neglect

  • Military and combat exposure

  • Accidents = car accidents, plane crash, boating accident

  • Natural Disasters = fire, flooding, tornado, hurricane
  • Life-Threatening events = medical diagnosis or illness, terrorist attack, torture, kidnapping

Trauma Therapy Recovery

Moore Wellness.Life explores how PTSD & Trauma effects 7 out of 10 people in their lifespan.  Read about trauma therapy including ways to recover in mind-body-spirit ... https://moorewellness.life/ptsd-trauma/

How do you recover from Trauma?

With support and resources, people can recover from trauma.  

Now, this doesn’t mean that survivors miraculously have no symptoms or consequences from the trauma.  

What is Recovery?

Recover is the ability to live in the present without being overwhelmed by the thoughts and feelings of the past.

Recovery = enhanced ability to cope 

What is the treatment for Trauma?

Evidence-based and trauma-informed therapy treatments are essential for helping survivors recover from trauma.

Traditional and alternative types of trauma-informed therapies are recommended to help the whole person heal from traumatic events.  

  • Trauma-Informed Play Therapy
    • Sandtray Therapy
  • Psychotherapy (Talk Therapy)
    • Cognitive Behavioral Therapy
  • Exposure Therapies
    • EMDR (Eye Movement Desensitization & Reprocessing)
    • Narrative Exposure Therapy
  • Mindfulness techniques
  • Mind-Body Therapies

These recommendations are gathered from experts such as: American Psychology Association (APA), and American Counseling Association (ACA).

Related article:

Trauma Triggers, Flashbacks & Dissociation

Identifying trauma triggers, flashbacks, and dissociation can help reduce the events and help build better coping skills.

Read this article about tips on identifying, reducing, and coping with triggers, flashbacks, and dissociation.

SUMMARY OF THIS ARTICLE:

  • What is Trauma?
  • The signs of Trauma
  • What is PTSD?
    • 4 Common PTSD Symptoms
  • Brain & Body Changes with Trauma
  • Types of Trauma
  • Examples of Trauma
  • How to recover from Trauma 
  • What is the treatment for Trauma?

RELATED ARTICLES:

Trauma & Intentional Transformations:

Trauma Therapy:

Safe Spaces

Dealing with Difficult Emotions

Calming Anxiety

Coping Skills

Helpful?

I hope this info is helpful for you on your life journey.  

If so, please share it with a friend and let us know how it has been the most helpful.

Join the Moore Wellness Tribe

Join the Wellness Tribe

I’d love to hear about your journey towards wellness!  What helps you gain wellness?

I hope you join us on your journey of improving your wellness.  

This tribe is a gathering place to:

  • improve wellness & connections,
  • receive life-giving coping skills,
  • and restore health in mind, body, and spirit.

Join the Moore Wellness Tribe

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2019 Moore Wellness, LLC. All rights reserved.

Difficult Life Transitions & Transformations: How to Manage & Thrive

Difficult Life Transitions & Transformations: How to Manage & Thrive

Difficult life transitions

Life transitions & transformations can be so difficult and you may feel overwhelmed and anxious, wondering how to survive. During transitions, we are forced to change and deal with intense emotions and may need a few good coping skills.

This article includes tips on how to manage & thrive through difficult life transitions. This can be a time of renewal, purpose, and hope.

Read more about how to transform and have a 2nd chance to create a meaningful life.

Disclaimer: This article has educational resources about restoring wellness through trauma recovery, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has information on how to contact a mental health professional in your area.

How to Create a Meaningful Life through Difficult Life Seasons & Transitions

In this article:

How to Transform through Life’s Transitions:

  • Transitions & Transformations: Problems or Opportunities?
    • 2nd Chance Transformations
    • Your Time, Your Choice
  • 4 Stages of Transformation
    • Beginning of a New Season
    • New Development in Mind-Body-Spirit
    • Shedding Old Ways & Cleaning Out the Old Stuff
    • Create an Intentional Life Full of Meaning
  • Transitions & Transformations: Messy and Beautiful
  • 3 Tips for an Easier Transitions & Transformations
  • Bonus: Life Seasons & Transitions

Transitions & Transformations: Problems or Opportunities?

Do you feel stuck in a transition, like this new season was suddenly dropped on you? 

Transitions can feel overwhelming and throw us off our familiar routines!!  If that’s not enough, Transitions can also be hard on relationships with those we care about, making our entire life feel upside down. 

Wait, does it have to be that way?  Transitions don’t have to be all bad… we actually have an opportunity to Transform & improve for the better!  

WHAT?? You may ask…

2nd Chances: Transitions & Transformations 

When Transitions happen, we have an opportunity to transform into who we want to be.  

Transitions can be intended and then other transitions just happen without time to prepare.  

Intentional Transformation can be rejuvenating and meaningful.

Intentional Transformation

So, even after an Un-Intentional Transformation, there is still an opportunity to Intentionally Transform & grow into who you want to be.

Intentional Transformation can be helpful & healthy, an opportunity to grow and develop, a chance to live a life that is amazing and meaningful!!

I am intentionally choosing to transform versus transformation happening to me unintentionally!!  

Will you choose to embrace your transformation?

Your time, your choice, your voice... Intentional Transformation.

Your Time, Your Choice

You have a choice on how you will respond to the transition.  

This is your time! This is your choice!  

You can intentionally choose to transform for the better.

That’s what I want to do, live a transformational life of deep meaning and help others do the same.

How do you transition & transform for the better?

4 Stages of Transformation

Let’s understand what the 4 Stages of Transformation are first.

I love the idea of transformation, the beauty of new beginnings and 2nd chances.  

Examples of Transformation

Examples of transformation in nature and entertainment are in this article: Year of Transformation: Hope, Butterflies, and Trauma Recovery

Difficult Transitions

But in reality, transitions can be difficult when we’re in the middle of it, messy and muddled.  To bounce back quicker and better, sometimes it helps to have guidance seeing the bigger picture and knowing we are not alone.

From life experience and from a little research, I summarize Transformation into 4 stages.  

4 Stages of Life Transitions & Transformations: How to Manage & Thrive through Difficult Life Seasons.
4 Stages of Life Transitions & Transformations:
How to Manage & Thrive through Difficult Life Seasons.

Stage 1: Beginning of a new season

The beginning and infancy of a new season, new life, new beginning can be so …

  • scary and unsure
  • exciting and joyful
  • many emotions, ups and downs

New seasons take lots of energy!

There are so many things to learn in this new season, so there will be a big learning curve.  The more you learn, the more you’ll need to rest and rejuvenate.  Learning takes a lot of energy!

It’s the time absorb knowledge around you from mentors, teachers, and those who have gone ahead of you on the journey.

The more flexible you can be at this stage, the better you will embrace the changes happening.  

Yet, many times I don’t even know it’s a new season until I’m in the middle of it, like in stage 2.

Stage 2: New development in Mind-Body-Spirit

Personal, physical, and spiritual development are just a few ways to grow during transformations.

In the middle of transitions, there are so many opportunities for personal growth and development.  This 2nd stage is the development stage of life-giving resources.

The more life-giving resources you have when transitioning, the easier time you’ll have with change and transformation.

Life-Giving Resources:

First of all, what is life-giving?

Life-giving resources are anything that give you life, brings you joy, helps you feel better. This can include: 

  • people who help you be the best version of you 
  • places that help rejuvenate you when you visit 
  • activities that make you smile 
  • things that give you positive energy

Develop Life-Giving Resources

So, how do you develop life-giving resources?  Consider what resources give you life, vs. drain energy from you.  Now, think about how you can develop more life-giving resources.

  • Personal development includes
    • developing self-identity, friendships, self-confidence. 
  • Physical development includes
    • developing physical goals, limitations, and awareness of health.  
  • Spiritual development includes:
    • forming a sense of a higher being, a higher purpose, and a higher intention in daily life.

Want more help developing Life-Giving Resources?  

Check out the FREE Worksheet –> Personal Growth: Life Seasons & Transitions

Stage 3: Shedding old ways

This 3rd stage is an uncomfortable stage of transformation, yet necessary and vital for the complete cycle of personal growth.  So, let me share how I practice this stage intentionally.

The idea of shedding old ways is not really a positive image to me.  I first think of the snake shedding his skin.  WAIT, don’t run… there’s a better image than that…

A tree shedding it’s leaves…

The key for me is to remind myself of the natural image of a tree shedding it’s leaves during a fall season. 

The tree has to shed it’s leaves to hibernate for winter, and to to get ready for spring. There is hope around the corner… spring is coming.

            Seedling –> tree –> shedding leaves  –> flowers 

I need to allow the shedding of the old ways that are no longer helpful, to have room to accept the new ways that are way more helpful and healing.

Create, Grow, and Beauty through difficult Transitions & Transformations
Transitions & Transformations

Beautiful growth

Create –> Grow –> Beauty

Comfort fills me when I consider the tree sheds to hibernate and then to Grow. As long as I remember that there will be a Beautiful growth as the goal, it will help me shed the old ways.

This is all part of a cycle, with each stage having it’s own season:

Stage 4: Live an Intentional Life

How to Thrive & Create a Meaningful Life through Difficult Life Seasons, Transitions and Transformations.  Read more about tips to handle...

https://moorewellness.life/life-transitions-transformations

Create new ways to live an Intentional Life full of meaning

Ah, to breathe in new life is so beautiful and so hopeful.

The stage is worth every minute of the struggle, the pain, and the growth challenges of the first 3 stages. 

Stage 4 is worth the wait!

Well, because now, you have a choice on how you respond.

You get to choose how you want to live!

Living an Intentional Life full of meaning

Stage 4 is all about your choices, your voice, your time!

What is Intentional Transformation?

First, Transformation is …

  1. A thorough or dramatic change in form or appearance. A time for renewing, revision, reshaping.
  2. Metamorphosis = A time of transfiguration, conversion, changing.
  3. Induced or spontaneous of one element into another by a significant process
  • A time of shifting, adaptation, adjustment, modification.
  • A season of diversity, innovation, reconstruction, revision.
  • A time of transition, development, progress, and regeneration.

Now, Intentional means…Done on purpose, deliberate, intended, considered, studied, purposeful, willful.

In conclusion, Intentional Transformation means…

            Deliberately and willfully renewing and reshaping a part of your life into another significant form.

How can you transform?

  1. You have a choice to deliberately and willfully transform.
  2. Choose a part of your life that you want to renew and reshape in a significant way.

Need help? Here are helpful tips that can help you on your journey to live a life full of meaning.

Transitions & Transformations: Messy and Beautiful

Transitions & Transformation can be messy, but oh so worth beautiful.

Beginning, Middle & End of Transitions

Beginning of Transitions & Transformations

At first, it can feel uncomfortable and awkward.  Shifts can begin to happen inside, a shift in values, beliefs, expectations, and perspectives.  

There are times it may be hard to figure out what is going on in life, when things feel different.  

Tips on how to manage & thrive through difficult, scary, and shaky life transitions.

Whoa, that’s a lot of shifting going on, right?  At times, it feels like a big earthquake, and can seem shaky and scary.

Remember, to grow into a butterfly, you have to be willing to get messy and go into that chrysalis (like a cocoon).

Middle of Transitions & Transformations

During this time, you may be wandering around trying to find your way, not sure of what is happening really. It can be lonely and sad.

This can be a confusing time and it may be helpful to find a friend to walk with you on this part of the journey.  The key is finding the right person to support you.

Keep in mind, this is the time to shed old ways to make way for new & more helpful ways.

So, if you’re not finding support, search for a group of encouragers online or visit your local church or support group.

End of Transitions & Transformations

You’re almost to the end, don’t give up yet!!  This is the hardest part because you’re probably exhausted and wondering what happens now.

Well, this is the time to create your new path for what’s important to you.  

Take time to brainstorm what brings you Joy

  • what’s important to you
  • become who you want to be
  • intentionally life a life full of meaning 

What Brings You Joy

New article coming soon … What Brings You Joy: Transformations learned from KonMori Method & Marie Kondo

3 Tips for Easier Transitions and Transformations

3 Tips for easier Intentional Transformation

Yep, change is hard for many of us.  So, it can be helpful to have guidance from a friend to help you along the way.

Here’s a little guidance, I hope it is helpful.

3 helpful tips

These are 3 helpful tips to help your transition & transformation be a little easier.  This is from my own experiences and research from clients and other personal growth experts. 

#1 tip: Connect with others.

First, we need support and connections with others, without it we literally don’t thrive or live as long. 

Seriously, people who have little to no friendships live a shorter lifespan.  Research even states that people with few close friendships don’t thrive or meet their goals as well.

"Alone we can do so little: together we can do so much." Helen Keller

“Alone we can do so little; together we can do so much.”

Helen Keller

So, let’s get out there and invest in healthy, life-giving relationships!   

Share with a friend how you are struggling and ask your friend to support you.  As they support you, you may feel stronger and be able to handle your transition easier.

Studies show:

  • You can live longer when you are in relationships with other people
  • You can thrive and you are more likely to meet your goals in relationship with people

#2 tip: Accept and embrace change

Acceptance is key to being able to transform and grow. 

Without acceptance, we just fight it and struggle more.  I talk more about Embracing vs. Fighting Transformation in this article: Year of Transformation: Hope, Butterflies, and Trauma Recovery

Here’s a few helpful ways to accept and embrace change:

  • Try to accept each day and each moment as it happens.

One day at a time is usually enough to handle during times of change. 

  • Try to see the transition from another perspective.

Ask a trusted friend how they would handle this transition if they were experiencing it.  You don’t have to adopt the same perspective, sometimes it can help just to see from another perspective. 

  • Think of the bigger picture.

How will this change effect your life long-term?  Is there hope that things could improve?  

Tip #3: Go with the flow & be flexible.

As life changes, be willing to go with the flow.  Being flexible may sound easy, but it’s literally something we need to practice doing. That’s how it gets easier, practice being flexible in mind-body-spirit.

Is there one thing you could do,
to help this transition be easier for you?

Usually, we fight change.  So, if you were working alongside change, how could you make your life a littler easier?

Download morehelpful tips like this in the FREE Worksheet –> Personal Growth: Life Seasons & Transitions

Choosing Transformation for the Better

This changes everything, because you get to choose how you transform this time!  You get to intentionally choose!

BONUS: Life Seasons & Transitions

Download more helpful tips like this in the FREE Worksheet –> Personal Growth: Life Seasons & Transitions 

Helpful?

I hope this info is helpful for you on your life journey.  If so, please share it with a friend and let us know how it has been the most helpful.

Beach with 2 chairs: Let's Connect

Join the Wellness Tribe

I’d love to hear about your journey towards wellness!  What helps you gain wellness?

I hope you join us on your journey of improving your wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

Join the Moore Wellness Tribe

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2019 Moore Wellness, LLC. All rights reserved.

Traumatic vs. Intentional Transformation

Traumatic vs. Intentional Transformation

Have you ever been through a Traumatic Transformation?  And now you want to choose an Intentional Transformation that is rejuvenating and meaningful with joy, purpose, and hope?  Read  more on www.moorewellness.life

Have you ever been through a Traumatic Transformation? Imagine being able to now choose an Intentional Transformation that is rejuvenating and meaningful. In this article, there’s tips on how to cope & heal after traumatic transformation.

In this article:

Read more about how to heal after Traumatic Transformation through Intentional Transformation.

  1. How to cope & begin to heal after Traumatic Transformation
  2. Different Types of Transformation
  3. How to tell the difference between Traumatic and Intentional Transformation
  4. Options during Intentional Transformation

Disclaimer: This article has educational resources about restoring wellness through trauma recovery, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has information on how to contact a mental health professional in your area.

Types of Transformation

Trauma is sudden, involuntary, no control.  It disconnects people from helpful resources, sense of safety, healthy coping skills, and connections of love.  ~ Tara Brach, 2011

Read about how to cope and heal from Traumatic Transformation on www.moorewellness.life

Whenever someone goes through a sudden, involuntary, and frightening event that they cannot prepare for nor control, it can be a traumatic transformation.  

This traumatic event disconnects the person from their helpful resources, sense of safety, healthy coping skills, and connections of love.
(Tara Brach, 2011)

Traumatic Transformation: 

  1. unexpected, unprepared, unstoppable, and involuntary
  2. frightening experience
  3. disconnects from resources, safety, coping, and love
Trauma is sudden, involuntary, no control.  It disconnects people from helpful resources, sense of safety, healthy coping skills, and connections of love.  ~ Tara Brach, 2011

Read about how to cope and heal from Traumatic Transformation on www.moorewellness.life

Involuntary Transformation

Involuntary transformation means a person has no choice if it happens.  They don’t get to prepare, to be ready, to choose to embrace it.

Frightening Transformation

Traumatic transformation can take awhile to get over; not having a choice to transform from something frightening is a game changer.

A few examples of Traumatic Transformation include bullying, abuse, neglect, accidents, and natural disasters.

During a traumatic transformation, the person:

  • does not have access to their helpful resources
  • do not experience a sense of safety either
  • disconnect from resources, safety, coping, and love

Afterwards, it may be difficult to find the right coping skills and love from those who don’t understand what is happening to you.  

Intentional vs. Unintentional Transformation

There’s a big difference between Intentional Transformation & Unintentional Transformation.

In my research, it is interesting to hear the perspective that transformation is only intentional.  Most people talk about transformation like it’s always positive and always a intentional.

I disagree.  

Intentional Transformation

Intentional Transformation can be helpful & healthy, an opportunity to grow and develop, a chance to live a life that is amazing and meaningful!!

Yeah, this is awesome, right??  

Good news, you get to choose!!

Intentional Transformation 
can be rejuvenating and meaningful.  www.moorewellness.life

Intentional Transformation
can be rejuvenating and meaningful.

Keep reading to learn more about Intentional Transformation and how to Intentionally Transform. 

Before we jump in to understand Intentional Transformation, it’s important to understand that Un-Intentional Transformation happens.

This is where healing begins, by first recognizing the details of Traumatic Transformation.

Un-Intentional Transformation

Traumatic Transformation usually includes the person not getting to choose to transform.

Unintentional Transformation can be harmful, a hurdle of obstacles that are difficult and draining.

What is Unintentional Transformation?

Transformation happens sometimes whether you intend for it to happen or not.  Transformation can be forced, abrupt, random, and involuntary.

Examples: guilt, betrayal, verbal manipulation, bullying, trauma, sexual abuse, physical abuse, emotional neglect, spiritual trauma, slavery, brainwashing

Not to be all gloomy, but it really matters whether a person gets to choose to transform or not. When a person is forced to transform, it can be very disheartening, terrifying, and traumatic.

How to cope after Traumatic Transformation

If you have been through a Traumatic Transformation, there are coping skills that can help you cope and heal.

During times of transition and transformation, it is necessary to find healthy coping skills. Here’s a few coping skills that may help you heal.

There are more coping skills that may be helpful as well, look at the bottom of the article for more coping skills.

Find support.

There are people who want to support you and who have been through traumatic transformations.  

If you cannot find a friend or family member, talk to a trusted teacher or pastor.

Sometimes, it may be easier to talk to a counselor and mental health professional who is trained to support you and help you with coping skills.  

Join the Wellness Tribe, I’ll send you encouraging notes and blog posts about self-care, helpful coping skills, and ways to improve wellness.

Give yourself compassion.

During difficult times, we can the hardest on ourselves.  We can expect ourselves to be perfect, but we’re not.

Of all the times, this is the time to give yourself compassion.

I share self-compassion practices in this article: 44 Compassion and Spiritual Self-Care Activities

Prioritize Self-Care

When we are struggling and trying to survive, it’s so important to prioritize our own self-care.

Remember, put the oxygen mask on yourself first, so then you can breathe and help others later.

Here’s 28 Self-Care Ideas that can help you survive and thrive.

Choosing Intentional Transformation over Traumatic Transformation

If you have been through a Traumatic Transformation, you still have a choice to Intentionally Transform when you are ready.

Intentional Transformation is Good

When you choose to Intentionally Transform, it is usually for a good reason. You want to have a second chance, be renewed,

I explain why Transformation is good in my first article in this series: Year of Transformation: Hope, Butterflies and Trauma.

There are 4 reasons transformation can be beautiful and meaningful.

  1. You get a new beginning, a new chance to start again fresh.
  2. A opportunity for new development (personal, physical, spiritual)
  3. Clean out the old stuff and shed old ways
  4. Living an Intentional Life full of meaning 

Voluntary vs. Involuntary

There is a huge difference between Intentional Transformation & Traumatic Transformation!! One is voluntary and the other is involuntary. One is intentional and the other is un-intentional.

Intentional: voluntary, done on purpose, deliberate, willful, purposeful, preplanned

Un-Intentional: accidental, abrupt, aimless, forced, purposeless, involuntary, hit-or-miss

Pivotal Moment

This is my pivotal moment in a trauma journey of overcoming health issues.  This time, I have a choice.  I can choose to transform into who I want to be.

I am intentionally choosing to transform versus transformation happening to me unintentionally!!  

You can intentionally choose to transform for the better.  This is your time, your choice, your voice.  Learn more at www.moorewellness.life

This is your time!
This is your choice!  
This is your voice!

You can intentionally choose to transform for the better.

What is Intentional Transformation?

Transformation =transition

First, what is Transformation? Transformation is …

  • a thorough or dramatic change in form or appearance
  • a time for renewing, revision, reshaping
    • metamorphosis
  • a time of transfiguration, conversion, changing.
    • Induced or spontaneous of one element into another by a significant process
  • an adaptation, shifting, adjustment, modification
  • a time of diversity, innovation, reconstruction, revision
  • a transition, development, progress, and regeneration

Intentional =purposeful

Since the word “Intentional” means…

         = done on purpose, deliberate, intended, considered, studied, purposeful, willful

Intentional Transformation

Therefore, Intentional Transformation means…

         = deliberately and willfully renew and reshape a part of your life into a significantly better form

Intentional Transformation means to purposefully, deliberately, willfully renew and reshape a part of your life into a significantly better form.  Read how to intentionally transform on www.moorewellness.life

WOOHOO, this is exciting!! Can you hear the winds of change, this is your chance!!

3 Options during Transformation

What will happen when I don’t choose to transform?  Because we all go through seasons where we really don’t want to transform.

Well, there are many options that could happen.

Option #1: Things could stay the same for awhile. 

That would also mean that without change, things stay the same.  That’s good and bad.  

  • preserve, stillness, pause, perseverance, sustain

Yes, it’s good to pause, to preserve this moment, to persevere.  

There is a season to be still and sustain.  

For how long is the question.  

Things don’t stay the same for very long.

Option #2: Things could change without me being a part of the process.

Life is naturally changing, so if I try to stay the same, then I stay stagnate while the world changes.

Stagnate, dormancy, inactivity, immobility

That means I don’t choose to improve, or get a second chance.

  • lack of progress, delay, lag, setback, regression

Others around me or growing, developing, learning, transforming.

I don’t want to be regressing, stuck in a setback for long, or delayed.

Option #3: Things could change and I get to choose to be part of the process.

There is a season to be still, and a season to change.

I choose option #3, I want to be part of the process of transforming.

  • calm, harmony, peace, order

I choose to transform and strive for peace between people, harmony in my life, calmness in my soul, and order in how I do thing.

What do you choose to do?

Choosing to Transform

This changes everything, because you get to choose how you transform this time!  You get to intentionally choose!

In fact, you get to choose:

  • every belief surrounding transformation
  • each emotion evoked by triggers during transformation
  • your response of how you transform each moment

Real Life Application:

What season of life are you in right now?

Season of life

Do you recognize any of these seasons of transformation?  

  • New beginnings 
  • Development personally, socially, physically, spiritually
  • Uncomfortable shedding old ways
  • Shift in thinking, new perspective
  • Identifying new values
  • Living freely and fully

Live a Meaningful Life with Coping Skills

Coping Skill: Hope

Want to know how ordinary people live transformational lives?  You can overcome significant struggles to make something meaningful with your life, and help so many people! Read the first article in this series: Year of Transformation: Hope, Butterflies and Trauma.

Coping Skill: Mindfulness Self-Care

Self-Care and Mindfulness Ideas for mind-body-spirit to help you lower stress, prevent burnout, and recover from difficulty faster.

Coping Skill: Multisensory Safe Spaces

Life is stressful, so having safe spaces is essential.  Having a back-up plan  of safe spaces is very helpful when you’re in a potentially de-stabilizing situation.   Having safe people and safe spaces can be very helpful, but not always realistic.  So, when external safe spaces are not available, here’s how to create 12 Multisensory Safe Spaces for internal safety & stability.

Join the Wellness Tribe

I’d love to hear about your journey towards wellness!  What helps you gain wellness?

I hope you join us on your journey of improving your wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

Join the Moore Wellness Tribe

Join the Moore Wellness Tribe

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionals can help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2019 Moore Wellness, LLC. All rights reserved.

My Year of Transformation: Hope, Butterflies, and Trauma

My Year of Transformation: Hope, Butterflies, and Trauma

The is my year of Transformation! Recently, I was inspired by a TED Radio Hour podcast: Transformation.  Listening to these ordinary people live transformational lives touched my heart deeply.  They had overcome significant struggles to make something meaningful with their lives, and help so many people!

Disclaimer: This article has educational resources about restoring wellness through trauma recovery, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has information on how to contact a mental health professional in your area.

TED Talks: Transformation

Here’s my summary of the amazing 4 interviews & snippets of these 4 TED Talks.

TED Radio Hour youtube video & podcast: Transformation

  1. Transformation of beliefs
  2. A new integrative life
  3. Transformation of beauty
  4. An un-examined life

Year of Transformation & Meaning 

That’s what I want to do, live a transformational life of deep meaning and help others do the same. So, let’s dive into what Transformation really means and how to do it.

Live a life of transformational deep meaning, and help others do the same.  Butterflies in field of flowers.

Important: This article has resources about restoring wellness, and is based on my research and my experiences.  This information is not meant to take the place of counseling or therapy.  If at any time you feel uncomfortable or need to talk to someone, wellness resources can help you find a counselor and other resources that may be helpful.

My One Word: Transformation

This year is a Transformation Year!

My focus word for this year is Transformation: a new season of my journey in trauma recovery.  

At the beginning of each new year, I like to choose one word that is my focus word, my one word for the whole year.  I set my goals with this focus word, it explains where I am and where I am going, who I want to be, and what is important to me.

One Word 365 – there’s even a blog written about a lawyer grieving after the loss of their grandmother and brother

Disclaimer: Please note that this blog contains affiliate links.  This means that if you purchase through these links, the price will be the same for you, and I’ll receive a small commission..  Hope you have a blessed day!

4 Ways for Transformation

There are 4 ways transformation can be beautiful and meaningful.

  1. You get a new beginning, a new chance to start again fresh.
  2. A opportunity for new development (personal, physical, spiritual)
  3. Clean out the old stuff and shed old ways
  4. Living an Intentional Life full of meaning 

More details about these 4 Stages of Transformation coming soon in this blog series.

Accept it, Manage it

Name it, Tame it! That’s what Dan Siegel calls being able to name what’s going on & being able to tame it.  The big unknown is not so scary and wild when it’s named. Since now we know what to call it, we can accept it & manage it, woohoo!!

Accept it, Manage it

Transformation includes Hope

When I realized I was going through a Transformation, I felt such hope.  

Hope for the future, hope for my soul, hope for peace within.  colorful butterflies

Hope for the future, 

hope for my soul, 

hope for peace within.

Beth @ Moore Wellness.Life

Is Transformation for you?

There is a time and season to transform and renew, and a time and a season to withdraw and be still.

Time and season to transform and renew, time and season to withdraw and be still. colorful flying butterflies

There is a time and a season

to transform and renew,

and a time and a season 

to withdraw and be still.

Beth @ Moore Wellness.Life

For the 1-2 years, I have been seriously withdrawing, resting, and recovering from serious health issues.  For the majority part of my life, I’ve tried to balance my life with times of rest.  Now, I just have to make sure that my rest is a daily part of my routine.

What season of life are you in?

Are you going through a Transformation?

Year of Transformation & Seasons

Here are common times of Transformation, even though we may call them many names.  

Do you recognize any of these times in your own life?

Positive Times of Transformation

  • New Friendship
  • Different School/College
  • Newly Engaged
  • Newly Married
  • Additional Baby
  • New Job

Difficult Times of Transformation

Times of Transformation can also look different and be difficult times of change.

  • Loss of Friendship 
  • Death of a Baby
  • Loss of Marriage
  • Loss of Job
  • Death of a Loved One

Life Transitions

  • New Job
  • Changing Schools
  • Moving/new home
  • Empty Nest
  • Mid-Life

Embrace or Fight Transformation?

How did I know it was time to embrace Transformation?

So, my soul has been undergoing a Transformation for awhile, I just didn’t know what to call it till now. 

Now that I know it’s a time of Transformation, I have a choice to embrace it or fight it.

Harm in Fighting Negative Forces

Well, I’ve learned the hard way what it feels like to fight against what is already happening in reality. I have fought against being sick, against anxiety, against fears, and against trauma.

Confusing?  Yes, it may seem like those are all good things to fight against.  What could the harm in fighting and rejecting negative forces?  

Ah, well the more I fight against parts of myself and parts of my story, it compromises my health, my mind, and my spirit.  This is such a journey, to constantly learn how to accept reality and not avoid reality. Especially when reality is difficult and uncomfortable and frightening.  

The more I can accept difficult happenings inside me, the more I can accept transforming, shedding, and growing.

Beth @ MooreWellness.Life

Embrace Difficulty = Embrace Transforming = Embrace Growing

Year of Transformation Metaphors: Butterflies, Beauty and the Beast, and Birth

Researching Transformation reveals many similarities across genres: literature, science, spirituality, mental health, and theatre.  Here are a just a few examples of Transformation in my research:

Butterflies

Butterflies are the first thing I think of about Transformation.  They undergo an amazing metamorphosis (transformation) in 4 stages: 

  • egg
  • larva (caterpillar)
  • pupa (chrysalis)
  • adult (butterfly)

Download this Free butterfly life cycle coloring page

To become a butterfly, you have to be willing to let go of being a caterpillar.

To become a butterfly,

you have to be willing to let go

of being a caterpillar.

Beth @ MooreWellness.Life

Beauty and the Beast

Beauty and the Beast is a classic literature story about Transformation.  The Prince undergoes a significant change in his life to finally experience redemption: 

  • boy
  • beast
  • selfless beast
  • man 

Birth

Birth is actually what Transformation feels like at times.  There is a womb-like experience of unknown beginnings, then the development of life-giving resources, next a birthing process, then alive as a breathing human being.

  • egg
  • baby in the womb
  • birthing process
  • infant

During the birthing process, it can seem quite uncomfortable, yet you can see a little light at the end of the tunnel.

Real Life Application:

What season of life are you in right now?  Walking down a path in a field towards the beach and ocean.

Which season of life are you in right now?

Do you recognize any of these seasons of transformation?  

  • New beginnings 
  • Development personally, socially, physically, spiritually
  • Uncomfortable shedding old ways
  • Shift in thinking, new perspective
  • Identifying new values
  • Living freely and fully

Join the Wellness Tribe

I’d love to hear about your Transformation journey and your journey towards wellness!  What helps you during times of Transformation? What helps you gain wellness?

Join the Moore Wellness Tribe

Join Moore Wellness Tribe with beach chairs

I hope you join us on your journey of improving your wellness.  This tribe is a gathering place to improve wellness & connections, receive life-giving coping skills, and restore health in mind, body, and spirit.

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:

  • time management
  • stress management
  • procrastination
  • relaxation skills
  • goal setting
  • personal development

Graphics and article ©2019 Moore Wellness, LLC. All rights reserved.

44 Compassion & Spiritual Self-Care Activities

44 Compassion & Spiritual Self-Care Activities

44 compassion and spiritual self care activities

I love essential self-care activities that are simple, affordable, and enhance wellness.  Especially self-compassion and spiritual wellness activities that can decrease anxiety, perfectionism, and judgment.

How can practicing self-care activities
help you grow in compassion and spiritual wellness?

Let’s see how many affordable self care activities can be done in 15 minutes and relieve stress!

In this blog post:

This blog post shares essential self-care activities that are affordable, simple, and enhance wellness:

  • Compassionate Self-Care
    • 4 Compassion Breaks
    • 10 Compassion Affirmations
  • Spiritual Self-Care
    • 10 Spiritual Wellness Activities
    • 7 Contemplative Spiritual Practices

Disclaimer: This article has educational resources about restoring wellness through trauma recovery, and is based on my research and my experiences.  This information is not meant to take the place of medical treatment, counseling or therapy.  If it would be helpful to talk to someone, wellness resources has information on how to contact a mental health professional in your area.

Compassionate Self-Care

#1 Self-Care Essential Activity: Self-Compassion

The first essential self-care activity may seem easy to do, yet sometimes we don’t even know we’re missing it.

Who do you give love to?

I am really good at giving love to others.  So it surprises me when I realize I am not giving love to myself.

Compassion and Self-compassion can be defined as giving love to others and giving love to yourself.  The difference is who you are giving compassion to, whether it’s to others or to yourself.

Are you hard on yourself?

Can you relate?  When you make a mistake, are you hard on yourself or loving to yourself?

Trauma Recovery & Low Self-compassion

Before I realized I needed self-compassion for inner healing, I didn’t even know I was being so hard of myself.  

Let’s start at the beginning of when I learned about self-compassion being vital in my own trauma recovery journey. 

Many people are hard on themselves; especially trauma survivors.  When someone experiences a trauma, they may blame themselves for somehow causing or not stopping the traumatic event.  So, from that point on, trauma survivors may have a hard time giving themselves  compassion and giving others compassion.

Opposite of Compassion

So what happens if we are stop giving compassion to ourselves and others?  The opposite of compassion is hatred, cruelty, indifference.  Other similar terms could be judgment, criticism, and insignificance.

Judgment and criticism can be familiar daily battles.  For me, It is especially difficult to admit and accept that I expect way too much from myself and that I cannot reach my own expectations.

I think I can always do better, always improve.  But this expectation drives me into perfectionism.

For example, I have a hard time admitting anything negative.  Especially when things are too difficult for me to handle (anxiety), or when I cannot reach my own expectations (perfectionism).  

Anxiety and perfectionism just burden me with more judgment.

Self-compassion is a healing path

Self-compassion heals self-judgment.

Having self-compassion gives me permission to accept when I’m being judgmental and critical with myself.   Then I am able to give myself compassion and love myself even when I make mistakes.

I can be aware and accept things that are less than positive while giving myself self-compassion.

It’s important to choose to see things positively, and this is where self-compassion continues to becomes a pivotal healing path for me.  I can choose to love myself during difficult times, using self-compassion breaks.

Self-compassion Break

  • May I be kind to myself in this moment.
  • May I be safe; may I be strong.
  • May I accept myself, just as I am in this moment.
  • May I give myself any compassion I need.

Kristen Neff has 8 self-compassion exercises on her website, including this one in this blog post: www.self-compassion.org

This form of self-care can be practiced throughout the day, at work and at home, with family and just by myself.

10 Compassion affirmations:

  1. I can love myself when I’m being too hard on myself.
  2. I can give myself grace when I make mistakes.
  3. Being flexible and showing myself compassion helps me be kind to myself.
  4. I choose to show grace to myself.
  5. During difficult times, I choose to love myself.
  6. I choose to see through compassionate eyes.
  7. I can see things positively and with grace.
  8. For inner healing, I give myself compassion.
  9. I am being flexible and kind to myself.
  10. I am showing love to others, to God, to myself.

Practicing self-compassion is practicing self-care at the highest level.

Download Self-Compassion Positive Affirmations

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  2. Second, receive an email and click confirmation to receive the download

Congratulations!!  You are now growing in positive wellness!  Post this on your fridge, desk, or mirror, wherever you’ll see it easily.

Oh, the freedom I feel when I am compassionate with myself.

As a result, when I am being more flexible and kind to myself, it is a lot easier to change my goals and be more realistic for myself.

The more I show self-compassion, the more I am sharing God’s love with myself and growing spiritually.

Reflection:

  • How can I share compassion with myself?
  • When would be a good time to share compassion with myself?
Practicing self-compassion is practicing self-care at the highest level.

Enhance Spiritual Wellness

#3 Self-Care Essential Activity: Spiritual Wellness

10 Quality spiritual self-care & wellness activities in 10-15 minutes:

  1. 10-minute meditation
  2. praying while driving (with eyes open 🙂
  3. reading a sacred text
  4. a walking prayer, where you walk and talk to God (quietly to yourself or out loud 🙂
  5. sitting outside in nature for 15 minutes
  6. laying down and resting
  7. being still and listening
  8. mindfulness practice (being present and aware, with acceptance and kindness)
  9. coloring a mandala
  10. prayer doodling  

Spiritual practices, such as mindfulness can help you grow in self-awareness, stay in the present moment, and grow in emotional regulation and self-control.  

Mindfulness can be simple or in-depth if you choose.  So, you can practice mindfulness during the day and night to help relax and calm the body, mind, and spirit.

How does taking care of myself help me grow spiritually?

Contemplative Spiritual Practices:

  1. Creative spiritual practices = journaling, music and singing, improvisation
  2. Generative spiritual practices = visualization, loving-kindness meditation
  3. Stillness spiritual practices = centering, meditation, quieting the mind
  4. Relational spiritual practices = deep listening, storytelling, council circle
  5. Activist spiritual practices = work and volunteering, pilgrimages, vigils and marches
  6. Movement spiritual practices = yoga, labyrinth walking, walking meditation, dance
  7. Ritual/cyclical spiritual practices = retreats, establishing a sacred/personal space, ceremonies and rituals based on spiritual or cultural traditions

The Tree of Contemplative Practices

Contemplative Tree of Spiritual Practices
The Tree of Contemplative Practices

For more information about contemplative spiritual practices, visit www.contemplativemind.org/practices

Grow Closer to God

You may hear that to grower close to God, you need to give up something.  Many people will sacrifice themselves for others, and stop focusing on themselves.

So, this focusing on self may sound counter-productive.  It may feel like you’re going against the norm and could be an obstacle to grow closer to God.

Consider the possibility that enhancing your self-care could help you grow in compassion.  

The practice of slowing down and practicing spiritual practices builds self regulation and compassion for self and others.  

How does sharing compassion with others help me grow spiritually?

The more compassion you have for yourself, the more compassion you will have for God and others.  Loving God, loving yourself, and loving others helps you grow spiritually.

Practicing self care can help you grow in compassion and grow in your relationship with God.

self-care activities = enhance compassion = grow spiritually

Self-care can help you grow closer to your self and help you grow spiritually.

Reflection:

  • What top 3 spiritual practices are you drawn to?
  • Which one spiritual practice would you like to try this week?

Summary of Blog Post:

Choosing to focus on self-care can help you grow in self-compassion, grow in building integrative wellness, and grow in your spirituality.

Practicing Self-Compassion

Building Integrative Wellness

Growing in Spiritual Wellness

I want to hear from you!

I hope this journey helps you improve your self-care and wellness.

I’d love to hear about your journey towards wellness! What obstacles are in your way towards wellness?  What helps you gain wellness?

I’d love to hear from you, please leave me a comment, or join me on FacebookPinterest, or Instagram.

Blessings,
Beth

 

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Need help finding a counselor?

If you need someone to help to talk to, counselors and mental health professionalscan help provide support resources on:

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