10. My Toolkit; A List Of Resources For The Healing Journey
Updated: Oct 18, 2023
**Please note: In this post, I do not write about specific traumas. I never write any explicit details.**
Growing Conditions
Plants tend to need several basic contexts for growth, though there are differences between the intensity of those requirements: soil, sun, and water. For many seeds, being planted in fertile soil with access to sunlight and sufficient watering will be a set up for success. The seeds will sprout, grow, thrive, and perhaps even produce seeds of their own. There are other plants that weren't necessarily sprouted in the ideal contexts they were suited to, but have still managed to survive. Those are the plants that have some sort of intervention that staves off the negative effects of lacking one or more basic resources. Perhaps their toxic soil is removed and replaced with manure to offset the poisonous impacts, or the plant is replanted in a different location with good dirt. Perhaps artificial lights are added to shine on the plant to offset the darkness, or the plant is transplanted to a sunnier location. Perhaps water is brought to the plant via garden hoses or watering cans to offset drought, or the plant is transplanted into an area where its roots have closer access to water.
We humans are more complex than plants, but truly require very similar supports, if not literally, than in meaning. Water, soil, and sun are equivalent to fuel to sustain us, nourishing environments, and access to hope. The supports that often provide such help are from ourselves, our communities, and professional guides, which can all make a big difference to our wellbeing. And that's just as a general rule. Think about how much more might be needed to compensate for disadvantaged growing environments if we've weathered traumas. We might not already have built-in accommodations for these difficult circumstances we are in, but we can still advocate to shift our contexts to provide what we need to survive and thrive.
Resources for the Healing Journey
There are many ways to support the healing process. It's all about resources! I am fortunate to have benefitted from many resources as I have worked on healing. I will also acknowledge that my healing is still continuing and has not been "accomplished," though it has definitely improved overall with time, effort, and support. I certainly haven't experienced every modality of healing, so I don't pretend to have a full list of all possibly helpful categories, but I do suggest seeking out support within all three of these categories; self-directed support, community support, and professional support. In my experience, each area of support can offer different benefits, and while they are all helpful, the combination of all three seems to yield the most positive support structure for me. They are my trifecta of support. I will expand on some of these resources in future posts, but for now, here’s a list of some that have been helpful for me and my healing process:
Self-Directed Support:
The things I do for myself are significant contributions toward my healing. They allow me to work with feelings of autonomy over my life, by reminding me that I have a say in how it can be. Most of these resources can be low cost or free. Here are several types of assistance that can offer self-directed support:
1. Breathing: The focus is on incorporating needed energy and releasing
tension. Yes, it seems like a given, but intentional breathing can be very helpful, especially if you have a tendency to hold your breath without realizing it. Techniques can include noticing your breath, rhythmic breathing, deep breathing, or bandha breathing. Breathing can support physical and mental health.
2. Water: The focus is on hydration. This is one of the most beautiful tools. It hydrates, flushes out toxins, restores balance, and can reduce pain. Water can support physical and mental health.
3. Nourishment: The focus is on sustenance and energy. It involves eating healthy foods, and steering clear of foods that work against you. Nourishment can support physical and mental health.
4. Exercise: The focus is on strength, endurance, and release of energy. There are so many possibilities when it comes to sports, athletics, and motion. Try something that interests you, develop new skills, and have fun. Physical exercise can include motion like walking, jogging, biking, hiking, swimming, diving, lifting weights, yoga, and so many more. These modalities can support physical and mental health.
5. Rest: The focus is on rejuvenation. Our bodies cannot go full speed forever without burning out. We need energy stores and one way to secure them is through resting. It can include down time, time spent alone, and sleeping. Rest can support physical, mental, emotional, spiritual, and energetic health.
6. Creativity: The focus is on expression and creation. This is another category where there are so many potential outlets for creativity to manifest. Try something that interests you, whether or not you are interested in learning techniques, and enjoy your process. Creative outlets can include writing, journaling, painting, drawing, sculpting, singing, dancing, cooking, baking, and so many more. These modalities can support mental, physical, and energetic health.
7. Faith: The focus is on spiritual connection. Faith can, be but doesn’t have to be connected to a particular religion, and can be accessed through reading, prayer, meditation, singing, and attending services. You can explore faith, whether or not you have a name for that higher power. It could be God, or the Universe. Spend time in communication with your higher power. Ask for guidance and be open to receiving answers. Faith can support mental, emotional, spiritual, and soul health.
8. Meditation: The focus is on distancing the self from present concerns and tapping into greater connection. Many faith traditions use meditation to clear away the unnecessary fears and distractions, and offer opportunities to tune in to the larger picture, the greater possibilities, and the inner peace which can be found. It can be done in silence, with music, or by listening to guided meditations on particular topics. Meditation can support spiritual and energetic health.
9. Mindfulness: The focus is on awareness. Our minds run a whole lot of our lives in that they provide our personal commentaries, noting what is going well, what is going poorly, where the challenges are, and what brings us joy. Mindfulness can be sought through stillness, contemplation, and intentional self-talk. These modalities can support ego and emotional health.
10. Self-Help Programs: The focus of such programs is on personal healing journeys, beyond conquering a particular addiction. 12-Step programs tend to be formed around addressing dependencies on either addictive substances, habits, or mindsets. They provide contexts in which people sharing similar challenges can related to one another as they work toward healing, but each person is responsible for their own healing work. These programs can support mental, physical, and emotional health.
11. Learning: The focus is on intellectual and perceptual growth. Learning opens new doors, humbles us, and keeps us asking questions. Learning can be sought through reading fictional stories, biographies and auto-biographies, non-fictional books about topics of interest, listening to books on tape, watching documentaries, television shows, movies, and having conversations with people who have lived different experiences than you. These modalities can support brain and emotional health.
Community Support
The relationships I have with others make important contributions to my healing. It is my perspective (even as an introvert) that we may be able to survive in isolation, but some level of community support is necessary to thrive. Connections with others are integral in feeling seen, heard, understood, and valued. Most of these resources are the relationships I have with others I trust. There's a lot of crossover on these categories. Here are several sources of relationships that afford connection:
1. Family: These are the people that are part of your life in intricate ways. You live with them currently or once lived with them. Family connections can include family of origin, adopted family, step-family, extended relatives, friends who feel like family, and animals, who are family.
2. Friends: These are the people from every other group in this list. You walk through life with them. Friendships can be with family members, neighbors, classmates, work colleagues, teammates, club members, group members, mentors, and animals. The importance of friendships cannot be understated. It is very powerful to trust and care for others, and it can be just as powerful to be reminded by others that you and your well-being matter.
3. Animals: These are the creatures that may mean as much to you as people do. You receive comfort or inspiration from them. The therapeutic abilities of animals are astounding. Whether it's snuggling up with your pup or kitty at home, caring for animals that don't live in your home, or observing wild animals, animals can be medicine. (*I'm not suggesting approaching wild animals, but rather, witnessing them at respectful and safe distances, and learning from them.)
4. School: These are the people you may spend your days with if you are school-aged or pursuing advanced studies. You learn with them. School connections can include classmates, teachers, professors, academic advisors, and guidance counselors.
5. Work: These are the people you may spend your days with if you are in your post-education years. You put your energy toward the same tasks. Work connections can include colleagues, volunteer members, and community engagement affiliates.
6. Teams: These are the people involved in shared pursuits. You work together to accomplish a goal. Teams can include those formed around sports, volunteering, and careers.
7. Clubs: These are the people involved in shared activities. You find joy in the same sources. Clubs can include those formed around books, art, crafts, meals, and athletics.
8. Groups: These are the people involved in shared interests, often geared toward growth. You discuss ideas, perceptions, and challenges. Groups can include those formed around politics, causes, faith traditions, 12-step programs, support, and online communities.
9. Mentors: These are the people from whom you seek guidance. You look to them for their wisdom. Mentors can be spiritual guides, 12-step sponsors, and bosses.
Professional Support:
The care and guidance I receive from professionals trained in the healing arts are also crucial contributions to my healing. These are the teachers who provide feedback, guidance, and support. Healing practitioners have chosen fields to study in great detail, and in many ways, they can be experts at facilitating healing. There are so many healing modalities, and each has its own unique contribution. These resources often require the finances to be able to access their services. Here are several resources from trained professionals:
1. Counseling: The focus is on emotions, memories, perceptions, and the support to process and release what no longer serves in order to facilitate moving forward. Counseling can include talk therapy, cognitive behavioral therapy, art therapy, dance therapy, EMDR, or Brainspotting. This healing modality operates in the mental, physical, and emotional realms.
2. Shamanic Work: The focus is on freeing the soul from blocks, and supporting the mind, body, and spirit in health. Shamanic healing can include spiritual journeying, repairing soul fragmentation, and incorporation of power animals. This healing modality operates in the energetic and soul realms.
3. Intuitive Guidance: The focus is on connecting to clarity for the purpose of empowerment. Intuitive guidance can include feedback from the energy of the universe, support in hearing opportunities for growth, and intuitive messages about soul manifestation and wellness. This healing modality operates in the intuitive and energetic realms.
4. Nutritional Science: The focus is on the entire physical system and returning it to health. Nutritional healing can include assessments about which foods nourish, which foods cause challenges, and assessing for nutritional deficiencies. This healing modality operates in the physical realm.
5. Naturopathy: The focus is on the whole person, rather than only attending to selected symptoms. Naturopathic healing can include natural remedies to physical and emotional ailments, such as herbal and homeopathic remedies. This healing modality operates in the physical, emotional, mental, emotional, and spiritual realms.
6. Traditional Chinese Medicine: The focus is on the innate healing ability of the body and to support energy flow through the body to regain a state of balance. TCM can include acupuncture needles placed on energetic centers to ignite or release energy, the use of herbs, and other techniques. This healing modality operates in the physical and energetic realms.
7. Chakra Healing: The focus is on the 7 energetic chakra systems of the body: the root, sacral, solar plexus, heart, throat, third eye, and crown chakras, their power, and supporting their optimal functioning. Chakra cleansing can include balancing chakras, eliminating energetic blocks, and facilitating full manifestation of healthy chakra functioning. This healing modality operates in the energetic realm.
8. Ortho-Bionomy: The focus is on the guiding nature of the body to restore itself to wellness. Ortho-Bionomy can include gentle physical manipulation of the body in ways that go in the direction the body is trying to compensate, to allow the body to relax and release tension. This healing modality operates in the physical and energetic realms.
9. Reiki: The focus is on the positive power of energetics to release pain and restore peace. Reiki healing can include pain release through touch, along with positive infusions of energy through touch. This healing modality operates in the physical and energetic realms.
What Does Your Toolkit Include?
You don't need to use the same toolkit as me to heal after sexual trauma. I've shared mine with you to remind you that you can build one that works best for you. Maybe you already have. Maybe you continue to work on building it. Maybe you are ready to add new tools to your kit. Maybe you love your current toolkit and have no need to change anything. The more tools I have accessed, the better I fare during challenges, knowing that I have the ability to make good choices for myself and that I can reach out to people. May your toolkit aid you on your healing journey.
Visual Inspiration
My Supports
To Continue Reading
Please see my next post about feeling energetically supported on my healing journey.
Comments