Trauma is complex. It sinks it’s rotten teeth into our thought patterns, emotional response and physiology. You think you’ve processed it and bang! there it is again, making you tremble and hold onto your breath, like if it was the last one you will ever take. Trauma is often described as “too much, too soon” for our physical, emotional and mental state and different things traumatise different people, however we can agree some events will traumatise everybody.

Most of us carry different levels of trauma from our childhood. Parental divorce; neglect; emotional, physical, sexual abuse; shaming; not being seen; not being accepted for who we are. The list goes on. We also carry generational trauma in our genes, but that’s a story for another time.

Trauma can come from not being held enough, listened to enough, respected enough and connected enough.

I’ve been on an intense healing journey since 2011 and I am pretty sure that path never ends, however I’ve gathered a lot of tools and knowledge along the way which I wish to share with you today. Not only through psychotherapy and other modalities, but also through my own training. Read on if you want to know what supported (and keeps supporting) me most during my healing journey.

Full disclaimer is that I am aware that my knowledge is limited, because I only tried some things and there is just so much available. Also, I grow and learn everyday, so what is true for me today, might not be tomorrow, so always trust yourself, make decisions that feel right for YOU and experiment. Below I listed the modalities & tools that helped me the most.

1) Psychotherapy - I’ve been in therapy for a really long time and I don’t intend to stop. The only type I tried is Transpersonal Therapy, because it seems to meet all my needs and help me make sense of my experiences on a physical, emotional, mental, soul and spirit levels. It helps me find my place in this mess we call life and unravel tangled thoughts and overwhelming emotions, while explaining their potential purpose in spiritual terms. I believe that there is more to life than we can experience with our 5 senses and I love exploring these concepts.

2) Somatic Experiencing / NARM - the purpose of these is to release the trauma stored in our bodies, mainly in our nervous and endocrine systems. It is now known how trauma affects the brain and the nervous system, which in turn will have an impact on our endocrine systems (they are so intertwined that they are often referred to as the neuroendocrine system). It is done with breath, movement, visualisation and other exercises. Very powerful tools indeed.

3) Rapid Transformational Therapy - this has been a very powerful tool for overcoming deep seated trauma, where the memories have been completely buried. From what I gather, there is some controversy around this modality, but I found it extremely helpful. The only thing is I wouldn’t recommend it to someone who hasn’t been to therapy and doesn’t know how to hold space for themselves, as heavy shit does come up. It is a form of regression therapy and can help you uncover deeply buried memories and experiences which form your core belief system, which in turn influence you emotional, physical and psychological bodies. Some things you bury deep inside for a reason, so when they come up to the surface it can be very scary and intense - make sure you’ve got good support.

4) Aromatherapy & Herbal Medicine - plants are such powerful healers of the psyche, soma and spirit. I use them in a form of teas, tinctures, macerated oils, essential oils and in powder form. They are wonderful allies on your healing journey and can help ease this difficult process. Make sure you buy your herbs and oils from trusted, ethical suppliers and get organic!

5) Crystals - this is another controversial one, but I simply love them. I love to touch them, meditate with them, put them in my baths, wear as jewellery and create mandalas with. It just another way to connect to the healing power of Mother Earth. Just remember to source your crystals from ethical suppliers.

6) Intuitive non-linear movement - this is one of the most powerful tools I have learned. It has the power to shift your emotions, release stagnant energy stored in your body and help you move through processing trauma. Play some music that makes you feel something and just move. Let your body guide you. Make sounds. Cry. Sing. Scream. Breathe deeply. Witness yourself. It’s liberating and transformative as fuck. Remember to leave your ego behind the door ;) If you need some music inspiration, check out my Spotify playlist here.

7) Functional Medicine & Nutrition - healing is a multilayered affair. We store pain, guilt, shame and trauma in all of our being. It literally writes itself into our DNA and affects physiological function. Our physical health and how it relates to our emotional, mental and spiritual wellbeing in a broad topic, so I am not going to go into the details right now. From experience I know, that you can’t go very far in your emotional healing with an unwell body, and trauma experienced in childhood DOES change your physiology, so working with someone who can bring your body back into balance is a must. Plus ongoing stress depletes your mineral & vitamin reserves!

8) Breathwork - breath is, as you know, vital. Without breathing you die in a matter of minutes. Learn a few basic breath techniques, to help you manage stress, anger, exhaustion. I don’t know how about you, but when I get triggered I literally disassociate and stop breathing. I take a breath in and don’t release it until I get dizzy. Learning how to breathe better and with intention has been transformative. I love a few apps: Pranayama, Calm and Insight Timer.

9) Massage - getting regular massage, is a must, if you can. Admittedly, it has been hard not receiving it (hello, pandemic) and I can feel it in my body. I store tension in my jaw, neck, shoulders and pelvic floor (which affects the abdomen and thighs) and sometimes I struggle to release it myself. And it’s just so relaxing & nourishing to be touched in a intentional way by someone who knows what they are doing. Additionally, massage truly supports you in trauma work. There are massage modalities that are extremely powerful ways of treat women’s health issues, troubles with achieving orgasms, incontinence, scar pain, sexual & obstetric trauma, pelvic pain and more.

10) Myofascial Release - I’ve been learning my body a lot in the past few months very intensely. Observing how it responds to stress and what helps and I begin to observe how everything tightens with stress. It reminds me of egg white being thrown on hot oil or lemon juice. Suddenly from flow and softness everything changes to hard, tight and stagnant to the point of excruciating pain. I can’t afford a massage everyday, the massage I can give myself becomes too much effort and stretches don’t bring any relief. Luckily, I discovered myofascial release, trigger point work, gua sha and rolling. It can be painful in the beginning, but it is extremely relaxing & soothing to my nervous system.

10) Everyday Intentional Movement - yoga, dance, walking, running, cycling, rebounding… Whatever rocks your boat (or body, should I say). Just do it. Start with 5 minutes a day. Movement is key to health. It helps relax your body, build resilience, release happiness hormones, strengthen your heart, slow down ageing & build up strength. DO IT!

These are only a few modalities and techniques & there is plenty more out there. But hopefully it will give you some inspiration. Next on my list are physiotherapy, chiropractic & Bowen technique for my posture (which is a mess!). I know that many of you are already well ahead on your healing journey and I’d love to hear what helped you!

Warmly, Olivia