Victorious Heart Inc. ca

Ritual Abuse Survivor and Author of: "UNLOCKING BURIED SECRETS" & "UNLOCKING BURIED SECRETS #2: Healing From Satanic Ritual Abuse Workbook for Male & Female Survivors"

Self Care is especially important for trauma survivors, as learning to self sooth will really help you to deal with all of the intense emotions that will arise as you heal. At first you may have to force yourself to practice doing self care, I know I did. I just did not have the energy and felt discouraged that something so simple could actually help. But the more and more you do these things, especially when you are feeling overwhelmed, sad, distraught, tired, and fed up with dealing with the memories, nightmares and flashbacks, you will find that over time it becomes routine. You will also find that doing the things that help calm you really help bring you back to the present, and allow you to move through the intense feelings that surviving ritual abuse brings up. Read all the way to the end...the most important one is the last one! 
Also some very interesting information after this "self care list"  for those of you who prefer natural remedies  over medication on how spending time in nature can help with depression and "flight or fight" response among other health benefits!

April 5th, 2013---I am watching the Katie Couric Show and I am so impressed with today's topic that I had to share it! The mind and body are connected and changing the way you think can have a huge impact on the way you feel! I need to practice this more myself!  Check out the link to today's show.

http://www.katiecouric.com/on-the-show/2013/02/01/how-to-de-stress-your-life-with-goldie-hawn-and-deepak-chopra/




 Here are some things that have helped me.

-Take a long, hot, bubble bath

-Listen to your favorite music---Here is one of my favorite songs to help pull you through 
 Artists Against Bullying---"True Colors"    http://www.youtube.com/watch?v=OzfYL51e3HI&feature=youtu.be               

-Light a favorite scented candle or burn some incense

-Go for a walk and take special notice all of the beauty that surrounds you such as the birds, butterflies, flowers, the clouds in the sky, the feeling of the wind on your skin, how the stars sparkle at night---notice the sounds around you, an airplane, birds chirping, leaves rustling on the path

-Draw strength from your beliefs (If you believe in God, are spiritual, etc--- pray and remain strong in your belief system )

-Give yourself permission to take the day off of work if you need to. Pushing yourself too hard all the time is not good.

-Get into some cozy PJ's and watch a movie and wrap yourself in your favorite blanket

-Make a cup of tea

-Journaling! (Journal your feelings, your fears, your memories, triggers, what worked to calm you, what makes you happy, etc)

-Apply skin cream, give yourself a facial, paint your nails

-Read a good book

-Give yourself permission to lay on the couch all day!

-Lay out in the sun and notice how good the sun feels on your skin

-Spend the afternoon cooking!

-Take up gardening (Running your hands through the dirt is relaxing and watching your veggies or flowers grow is rewarding)

-Dance to your favorite song on the radio        Feel like dancing???    This song will get you into the mood!  The old days!  Conway  http://www.youtube.com/watch?v=Zh2W6Hf5Sgo   Remember New Order? Bizarre Love Triangle: http://www.youtube.com/watch?v=7uEBuqkkQRk   How about The Safety Dance by Men Without Hatshttp://youtu.be/AjPau5QYtYs What about 2 Brothers On The 4th Floor? "Fly" http://www.youtube.com/watch?v=D-6Bdo-oVvg  

-Exercise  (Walking, biking, swimming, go to the gym etc)

-Call a friend

-Get out with your friends

-Cuddle your pets and tell them how much you love them

-Treat yourself to something every once in a while such as that favorite item of clothing you've been keeping your eye on when in your favorite store

-Learn to control your breathing by practicing to breathe in deeply and let your breath out slowly (This tool is especially beneficial when you experience triggers and flashbacks as this will bring you back to a state of calm)  

*Learn what kinds of things help you to feel calm and do them often!


Benefits of spending time out in nature:

Here is some wonderful information on how spending time in nature can truly help boost your mood, relieve depression, and help with the "flight or fight" response in survivors of abuse.

Shinrin-yoku, which means “forest bathing"

http://wellnessiis.wordpress.com/2011/05/30/forestbathing/             (You will have to cut and paste into your browser)

http://www.chatelaine.com/health/fitness/how-nature-can-benefit-your-health-and-happiness/       (You will have to cut and paste link into your browser)