Unfuck Your Brain
Self-awareness
Master Your Mind: Techniques to Overcome Trauma
from Unfuck Your Brain: Using Science to Get Over Anxiety, Depression, Anger, Freak-Outs, and Triggers by Faith G. Harper
How to Apply This
- Determine Your Healing Stage
Take a moment to assess if you're in the initial Safety and Stabilization stage, the intermediate Remembrance and Mourning stage, or the advanced Reconnection stage. Recognizing your stage helps you choose the right strategies for coping. - Activate Your Prefrontal Cortex
Engage in practices that divert your focus from stressors, like mindfulness or grounding techniques, to help manage your body's instinctual fight, flight, or freeze reactions. - Utilize Coping Cards
Prepare index cards with calming phrases, grounding methods, or truths about anxiety that you can easily refer to when you need to calm down quickly. - Practice Grounding Regularly
Integrate grounding exercises, both mental and physical, into your daily life to maintain awareness and diminish the impact of traumatic flashbacks. - Establish a Mindfulness Routine
Dedicate time each day to concentrate on your breathing and observe your thoughts neutrally, which can interrupt the brain's tendency to create narratives. - Foster Self-Kindness and Constructive Self-Dialogue
Approach yourself with compassion and gentleness, and use affirmations and positive mantras to counteract any negative internal commentary. - Incorporate Physical Activity and Nature
Find a type of exercise that brings you joy and make an effort to be outdoors in natural light, which can help increase feel-good chemicals like endorphins and serotonin, thus improving your overall mood and resilience.
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