The Healing Truth About Trauma

Complete the Exercise Below

Step Four

Exercise: Identifying and Releasing Repetitive Trauma Patterns

1. List the Perpetrators:

Write down a list of people who have hurt you emotionally. (Please know this is not about blaming people; it is about helping you recognize patterns within yourself to heal.)

2. Name What Hurts the Most:

Identify the specific feelings that hurt you the most right now. (This may be in relation to a certain person.) Was it being abandoned, invalidated, betrayed, or replaced?

Write down these feelings. For example, "I feel abandoned," "I feel invalidated," etc.

Go to your list of people and see if you have felt these feelings before. Write this next to their names and circle the matches.

3. Name and Understand the Emotional Program:

This is the program you are operating from. For instance, write, "The people I love always abandon me," or "The people I trust always betray me."

Recognize that this emotional program has been trapped inside you as a powerful traumatic emotion—energy-in-motion that continues to act like a heat-seeking missile, attracting more of the same experiences.

4. Place your hand on your heart, open your heart, and take deep breaths.

Repeat this mantra 11 times: “I have the power to self-partner, let go of these traumas, heal, and emerge as a New Self.”

5. Lovingly speak to your Inner Self while intentionally sending love to your own heart. 

Say, “Sweetheart (or any endearing term you prefer), I love you. I am here with you to heal this. I may not know how, but I am dedicated to this journey, and I am never leaving you again.”

6. Write about what arises for you after these exercises…