Time heals all—or so they say. But when it comes to healing from painful or traumatic experiences, that sentiment doesn’t always ring true. In fact, more often than not, the inverse often seems to be more accurate; over time, these difficult emotions only seem to fester and grow. Which begs the question: How does one begin to heal from pain and trauma?
That said, when it comes to dealing with anything of this caliber, there is no one-size-fits-all. But as someone who’s entire goal of 2023 is to find peace in all areas of their life, I wanted to know which tools and tips and tricks one can use to begin their journey of healing. Which is why I asked neuroscientist and yoga, breathwork, and meditation teacher on the Open app, Dr. Tara Zinnamon for her expert insight.
Whether you’re coming off the heels of a painful experience, are looking to heal or want to simply transform and elevate yourself and your life, Zinnamon’s tips can help. Keep scrolling to learn the 7 expert-backed steps to heal from pain and trauma.
MEET THE EXPERT
Dr. Tara Zinnamon
NEUROSCIENTISIT AND YOGA, BREATHWORK AND MEDITATION TEACHER
Tara Zinnamon is a neuroscientist and teacher on the Open app who’s committed to moving her community towards wellness and expansion. With over 15 years’ experience, she encourages self-awareness, connection, and resilience by guiding the body and breath.
How To Start Healing From Pain and Trauma in 7 Steps:
1. Recognize the process isn’t one-size-fits-all
“The healing process after trauma can be tricky, like putting the pieces of a puzzle together without an image of what you’re working toward,” Zinnamon explained. “There’s a lot of trial and error, and it can often feel like a lot of work.”
Like anything in life, there is no one-size-fits-all approach when it comes to healing from pain and trauma—but that doesn’t have to be a bad thing. “Although every person, wound, and healing journey is unique, there are a few things you can do to help the process along,” Zinnamon said.
2. Build a support network
Building a strong support network is another key part of the healing process, and according to Zinnamon, it all starts with talking to someone. “Whether you choose to talk to a therapist, counselor, or trusted friend, talking about our feelings and experiences can be incredibly cathartic,” she said. “For some folks, speaking to a professional can help create a treatment plan, which may include medications for symptom management.”
In addition, Zinnamon also recommends joining a support group. This will allow you to connect with others who have gone through similar experiences. It’ll also let you know you’re not alone, which can be extremely beneficial.
3. Practice self-care
It’s no secret that taking care of yourself and making time for self-care is crucial, and it shouldn’t be neglected during the healing process either. For this reason, Zinnamon recommends doing the best you can to carve out time for yourself. “Getting enough sleep, eating the right food, and engaging in activities that bring you joy can also help with the healing process,” she said. “And if you’re feeling up to it, practices like deep breathing, meditation, yoga, or exercise can also improve mood.”
4. Engage in mindful activities
Unhealed wounds can manifest physically and cause things like chronic pain, inflammation, and more. But engaging in mindful activities can help. Research has shown that these practices can have an impact on the nervous system and vagus nerve. “The vagus nerve plays a key role in regulating both parasympathetic and sympathetic nervous systems,” Zinnamon explained. “The former aides ‘rest and digest’ functions, and the latter is responsible for ‘fight or flight’ response.”
To start, Zinnamon recommends doing something body-focused, like mindful movement or down-regulative breathwork, both of which can be found on the Open app. “These allow you to focus on sensations within your body, thus bringing you to the present,” she explained. These practices may also give you a break from ruminating or repetitive thoughts, which is something everyone can benefit from.
That said, Zinnamon also noted that while none of these practices alone are guaranteed to work as a cure-all, they can still be an integral part of your healing journey. This is especially true if they’re mixed with other factors, like having access to basic needs such as medical care and community.
5. Try journaling
Journaling has been a beloved self-help tool for years, and Zinnamon is also a fan of the activity. “I found that writing down my thoughts and feelings helps me process emotions and flesh out half-baked ideas and concepts, some of which aren’t really mine and actually belong to society, and gain a deeper insight into which beliefs of mine are truths vs assumptions,” she told me.
The next time you feel stuck in your thoughts, try grabbing a piece of paper and jotting those thoughts down. You may come to find those thoughts have no weight in the light of day; or, you might gain clarity on your current situation.
6. Do yoga
Yoga involves mindful movement and breathing, and according to Zinnamon, it has major healing benefits. “Research has shown that yoga can activate the vagus nerve and increase activity in the parasympathetic nervous system,” she told me. Furthermore, it can also ease symptoms of depression and anxiety. This happens because yoga can naturally alter brain chemicals that enhance your sense of well-being. “This can lead to a reduction in heart rate and blood pressure, as well as improvements in digestion and immune functions,” she explained.
In addition, Zinnamon also said that practices such a yogic breathing techniques (pranayama) and diaphragmatic breathing can also activate the vagus nerve and increase activity in the parasympathetic nervous system. “This can promote relaxation and reduce stress and anxiety,” she explained. “And meditation practices have also been shown to decrease heart rate, blood pressure, symptoms of anxiety and depression as well as an increase in activity in the parasympathetic nervous system.”
7. Be patient with yourself
“More than anything, it’s important to be patient with ourselves,” Zinnamon told me. “Healing is a process and almost a kind of experimentation. It can look different depending on the catalyst or what stage of life you’re in, but most of all, it takes time,” she clarified. “Despite cultural messages, it is perfectly normal to not be okay. Whenever you’re ready, there are tools, experts and communities that can help you move through your trauma.”
The best thing you can do is grant yourself the gift of patience. Practicing mindful activities and self-care and building a support network can help, but remember to be kind to yourself. It may not happen overnight, and that’s OK—it’s called a journey for a reason. Likewise, forgive yourself for whatever you’re feeling; you don’t need to walk around holding shame or hate in your head and heart. Living life that way will only hurt you in the long-run, and you don’t deserve that. Give yourself time to heal and transform, and try out different practices and methods to find which ones work best for you. In time, you will find peace—you will be OK.
DISCLAIMER:
The information in this article is intended for informational purposes only and is not a substitute for medical or professional advice. Always talk to a doctor or trusted healthcare provider before starting a new wellness regimen,
