Managing Your Emotional Triggers-Karma Gaia

 

1. Acknowledge Your Feelings

Emotions are a natural aspect of living. It's typical for all these emotions to make you more sensitive to your triggers. Treat yourself with kindness. Do not compare your past and present life. You might still be recovering from wounds from your previous experience.

Your old experiences remain there. Deal with the present while drawing lessons from the past. Remind yourself of this all the time so you can respond to your trigger with better judgment.

2. You Deserve Some Space

Sometimes, when the trigger is so overwhelming, it is better to step back and leave. It's acceptable to request a break in order to prevent losing your temper.

If you are alone, relax and take a deep breath. Your objective is to feel better and come up with a more effective plan of action for dealing with your trigger. You're allowing yourself time to relax and clear your thoughts. When you feel like you can manage yourself again, it's time to face the trigger event with composure.

3. Be Open-Minded

Every single human being is at the mercy of their own triggers. If you believe that those in your immediate vicinity are purposefully causing you to feel unpleasant, reconsider. Like you, they are also human. They, too, may feel triggered without you knowing it.

Be open-minded, so you understand the behavior of someone you are not familiar with. Avoid passing judgment on them and make an effort to understand their viewpoints.

4. If You Feel Negative Emotions, Practice Positive Actions

Often, when a person experiences negative and strong emotions, they show negative responses as well. If you are lonely, you initially want to lock up inside your room and starve. You should practice acting positively instead.

Avoid isolating yourself. Make time to spend time with your loved ones and friends by giving them a call. Engage in activities that will produce positive feelings.

5. Create Positive Memories from Positive Experiences

Investing in pleasant experiences makes sense if you want to have positive triggers. Spend time with the folks that bring back fond memories for you.

Examples of good memories are setting up the Christmas tree, which reminds you of your wonderful childhood, or hearing your favorite song playing, which reminds you of your special someone.

6. Learn to Communicate

Even after following all of the advice given above, you continue to find yourself in a circumstance that triggers you. Now is the moment to be honest. Speak with the individual who set you off so that neither of you has to deal with it again.

Remain composed and at ease. You have to communicate to yourself by identifying what you feel. Slamming the door on your lover for not appreciating the work you put into your relationship is one example. Here are some things you can do:

You have to name what you are feeling.

Tell your partner, “I feel so frustrated and angry right now. I don’t feel that you are putting the same quality of effort as I do in this relationship. This pisses me off. I love you, and I don't want to feel this way. What can we do about this?”

Of course, you have to consider that others may not be open communicators like you. You can't make someone tell you their side of the story or open up to you.

The ability to connect what you want to communicate is what matters. The other person will take some quiet, introspective time to process what has just transpired.

Build Positive Energy In Your Home=Karma Gaia

 

1. Declutter your home:

Follow the principle of minimalism! Get rid of nearly anything that is barely useful or nonexistent. You can decide that by eradicating everything that has never been used in the past 4-5 years, as those items have a very bleak chance of being used in the near future. You'll be surprised to learn that clearing up clutter in your home brings positive energy into your space and makes you feel content and at ease!

2. Natural sunlight and fresh air:

Gift your abode with natural sunlight and fresh air that will cost you nothing, but add a lot of positive energy and good vibes to your home! Nothing artificially lavish lighting can accomplish that natural light can. During the day, open the curtains and blinds and observe how a well-lit home makes you feel pleased and at ease!

3. Dreamcatchers and windchimes:

Dreamcatchers and windchimes are well renowned for their ability to draw happiness and calm into a home. They bring a restful sleep and a positive energy into our life by warding off negativity and evil eyes. Additionally, one can get dreamcatchers and windchimes that are so attractive that they double as décor for homes.

4. Idols:

Bring happiness into your home and surround yourself with idols that you believe in. For instance, you can go for a Laughing Buddha, Buddha in meditation, or a Ganesha, anything based on your beliefs, and place it in the foyer area of your house. Allow a happy energy to fill the house as soon as you walk in, and that of your guests.

5. Planters:

Natural healers, plants bring calm and fresh air into your home. In addition to cleaning the air, indoor and outdoor planters also help to clear our minds! Opt for the best-known positive energy home décor items, such as jade, spider plants, snake plants, aloe vera, tulsi, and ferns!

6. Wall art:

You might be surprised to learn that wall art plays a big part in bringing more positive energy into your house. Never hang disturbing or confusing paintings such as a ship stuck in a storm, war, still water, a crying, or a sad human. Choose anything that inspires you, such as koi fish, Buddha, lotuses, peacocks, Krishna, mountains, flowing rivers, seven running horses, flora and fauna, or any other natural setting!

7. Photographs capturing happy moments:

Making a collage or a spectrum of large and tiny photo frames that represent the happiest times spent with family and friends is another concept for a good energy home décor piece. Use your greatest photos and fashionable photo frames to make an eye-catching wall art, or display them on a side table or coffee table.

8. Aromatic candles:

In addition to being wonderful décor pieces, aromatic candles can ease tension and anxiety, promote calm sleep, mental clarity, and relaxation. The finest ways to create positive energy at home are with aromatic candles!

How To Awaken Your Authentic Self -from Karma Gaia

 

How to Be Authentic

Discovering and growing into your true self won't happen overnight. Instead, it's an ongoing process of learning. Take the following steps to make a start:

1. Live By Your Values

Living authentically means that you live according to the values and beliefs that you hold most dear, and that the personal goals that you pursue emerge from these. Finding your basic beliefs and making a commitment to live and work in accordance with them should be your first steps. Next, you must establish goals for your career and personal life that complement them.

2. Identify the Gap

Is there a difference between the person you know you could be and the one you are now?

For instance, do you put on a mask when you're at work? Maybe you believe that's how a leader gets things done, so you're more abrasive with your team than you'd like to be. Perhaps you take a casual approach to your work because you don't want people to think you're uninteresting, even though you approach your work with seriousness. Alternatively, perhaps you have a ton of ideas but you never share them because you fear your colleagues will reject them, which makes you feel miserable and confined.

Try to identify these gaps by writing a list of words that describe the qualities of the person you know you can be, and by thinking about how closely these reflect how you actually are.

Next, pick a word from this list that you wish to focus on. For example, you might want to be more "open." Use personal goal-setting techniques, and resolve to work on this every day. It's more realistic to set small goals and work on one trait at a time than it is to try to transform your entire life, all at once.

3. Live With Integrity

Integrity requires bravery to cultivate and maintain. Analyze your everyday decisions to start. You will often intuitively know what the right and wrong choices are: your goal is to learn how to listen to that "small voice" – that sense of unease – that tells you that something is wrong. Study each choice that you make, and ask yourself which one will make you feel good about yourself the next day.

Being a person of integrity also entails accepting accountability for your deeds, including your errors. Take responsibility for the decisions you make and put in great effort to make up for any errors.

4. Communicate Honestly

Speaking your mind while honoring the wants and feelings of the other person is a sign of honest communication. Emotional intelligence and effective communication are required for this.

It also means not playing games: you speak your mind and don't rely on cryptic hints or other tactics to get your point across.

Communicating honestly also means keeping your promises – if you give your word to someone, then treat it as a bond. Never pledge something you are unable to fulfill.

5. Don't Make Assumptions

It's simple to assume the worst about others as you go through life. If passing judgment isn't absolutely required, do your best to refrain from doing so. Try to take people at face value and let their actions speak for themselves.

You might find that as you make an effort to be open-minded with others, they'll extend the same courtesy to you.

Guided Practices and more

This post is a follow-up to a presentation given by Joanne Hudspith at a recent Equilibrium meeting. 

Joanne is a yoga therapist, educator and writer. 

She is currently writing a book about building resilience through cultivating and nurturing the mind-body connection.

To learn more about her work, please see her website: joannehudspith.com

Thank you so much for your time and attention at Tuesday night’s Equilibrium meeting. It was a pleasure to share some of my work with you.

 
I would have loved to have had more time with you to work with some more inquiries, offer you more information about your nervous system, and help you experience how to work with your body rather than against it.
 

A few key points that I may not have gotten to and/or are worth repeating:

 
Learning how to feel sensations in your body gets you out of the chatter in your brain and helps you to work more effectively with your nervous system.
 
Your nervous system loves patterns; the unknown and unfamiliar will often trigger a stress response – when you can feel that response in your gut, around your heart, in your throat, or in the pounding of blood in your head without pushing it away, you can get more comfortable with the unfamiliar and unknown, and it won’t have as much power.
 
Self-care is about learning how to tap into the knowing of your body and growing your inner wisdom, strength and resilience so you can experience challenges in life without being paralyzed by them. So you can feel difficult things without them ruling your life, without losing your ability to experience joy, love, energy and pleasure, even on the crappiest days.
 
Each time you come back to feeling, to sensing in your body, and practice supporting your nervous system, you are rewiring your brain and increasing your capacity to deal with stress. You’ll notice you can meet difficult situations with more clarity and respond more appropriately instead of reacting blindly.
 
The most effective tools for improving your ability to feel and for working with your nervous system are the ones you enjoy using. Ask yourself if what you’re doing is aggravating or soothing. You’re different each day; as you get more comfortable with the tools you’re using, you can grow your toolbox and add new ones.
 
To get better at anything, you need to practice it. Sustainable change happens through small, manageable steps. Offer yourself love and grace through your difficult days. You are whole and complete.
 
 

Things you can do to improve your ability to sense your body:

 
Qigong tapping – YouTube has tons of videos you can find with instructions!
Bouncing, Shaking
Dancing in your kitchen or living room – put on your favourite song and dance like nobody’s watching!!!
Guided body sensing meditation – I’m attaching one here.
Body Scan - lots of guided ones are available online
Set an alarm on your phone several times per day for you to pause and check in with your breath and your body.
 

Things you can do to calm your nervous system:

 
Guided relaxations, guided meditations – here is one
Breath awareness practice – here’s one
Alternate nostril breathing
Let one hand rest on your heart and the other on your belly, and just feel your breath coming and going easily.
 

Things you can do to improve your nervous system’s ability to regulate itself:

 
All of the above things, plus –
Vagus nerve stimulation – here’s a video that may be helpful
Belly massage – here’s an audio recording you can use
 
These are just a few suggestions. There is soooo much information available – a quick google search will unearth so many ways you can work with your body, breath and nervous system. Try the ones you gravitate towards and be curious about the mood of your body and nervous system as you play. Create a habit of feeling inward that you enjoy. If you find yourself thinking in terms of “have to” and “should”, can you reframe to “want to” and “get to”?
 
Please don’t hesitate to reach out if you have any questions about my presentation. If you’re interested in learning more about how to work with the mind-body connection, please take a look at my previous newsletters – they live here on my website.
 
I’m in the process of publishing a workbook/course on growing resilience through improving the mind-body connection; it’s tentatively titled “The Power of the Pause.” I’ll keep you updated on that in upcoming newsletters.
 
In gratitude,
Joanne
 
p.s. If you have friends who you think would find this helpful, please go ahead and forward it to them!

Stop Getting Triggered-Karma Gaia

 

Stop Getting Triggered

An emotional trigger is anything - including places, experiences, or interactions - that sparks an intense emotional reaction, regardless of your current mood.

Frequently, our triggers unintentionally bring up painful or traumatic memories. Growing up meant that we would inevitably face grief or suffering that we were unable to recognize or appropriately handle at the time. As a result, events that bring back these unpleasant memories often set us off in adulthood.

When we experience a trigger our body kicks off a complex process of self-protection that readies us for three possible actions: fight, flight or freeze. Stress hormones like cortisol and adrenaline surges flow through our bodies and brains.

We frequently lose contact with our healthy coping mechanisms once these stress hormones are produced, and we end up reacting rather than responding.

How to Identify Your Emotional Triggers

1. Notice the Internal Shift

It's not always simple to identify the trigger. Our heightened emotions and dysregulated nervous system can make it difficult to pinpoint what exactly stimulated such a strong response. Look back and attempt to pinpoint the exact moment when you transitioned from "okay" to "not okay" in order to determine your trigger. What offended you? a remark from your manager? An item from the news? From a friend, via text?⠀⠀⠀

2. Name Your Feelings

The next action is to take note of your feelings during the trigger. Were you depressed, nervous, afraid, or furious? Observing the sensations in our bodies is one method to develop attunement to our feelings. A lot of emotional experiences originate in the body and then come to mind.

3. Understand the Trigger

Consider the following questions to help you identify the underlying causes of your triggers:

When, in my life, have I experienced something like this before?

What does it remind me of? Are the feelings familiar?

What thoughts come with the emotions?

Is there a specific event from my childhood that stirred up similar emotions?

Recognizing your triggers is a sensitive skill that requires practice and is sometimes best accomplished with a therapist's assistance. It's critical to treat yourself with kindness and patience; if you approach your triggers with curiosity and self-compassion rather than condemnation, they will be simpler to identify.

How to Self-Regulate When You’re Triggered

1. A Deep Sigh

Take a moment to relax your body by slowing down and breathing when you feel like your emotions are going to go on a roller coaster. Your body-brain naturally releases stress and resets your neurological system when you take a deep breath. The vagus nerve, which is responsible for sending signals from the brain to the body, signals us to "switch off" the sympathetic nervous system (fight or flight) and "switch on" the parasympathetic nervous system (rest and digest) when we exhale for a longer period of time than we inhale.

2. Take a Breather

It might be challenging to remain objective when we are upset, so keep in mind that it's acceptable to take a brief break to allow yourself to collect yourself. You can move away from your computer, end a discussion, or put down your phone. Whatever it takes to refocus and regain equilibrium.

3. Go on a ‘mindful walk’

If it feels safe to get your body moving, try going for a short mindful walk. All you have to do is pay attention to the sights, sounds, and sensations that come with each step while you walk. If your mind stray, softly bring it back to each step while keeping your breathing in mind. Walking mindfully is a wonderful method to decelerate and concentrate on the here and now. It's also a great skill to use when we're feeling overwhelmed.

4. Journalling

Giving our thoughts a home can be helpful since when we're stimulated, they can run wild in our minds. Writing in a journal can help us make sense of our thoughts and feelings and let go of bottled up emotions. Journaling can be done in any way you like; just write whatever comes to mind!

5. Accept Your Feelings

It's true that you have to feel something in order to heal it, so practice self-compassion and try not to pass judgment on your emotions. Remind yourself that having strong reactions to things is okay and extend empathy and compassion to yourself for any unpleasant feelings you may experience. Our triggers frequently present us with a chance to grieve further or address unresolved issues from the past.

Topics on Mental Health-KARMA GAIA

Please see the attached link for various topics on Mental Health saved and collected from Karma Gaia.

https://docs.google.com/presentation/d/1r47e2V49POe7H51x1eqwc-xlr3og0mrHLkyb97Hmhp8/edit?usp=sharing

There is a wide variety of information here to help with strategies, techniques to help cope with topics that may be of interest to you.

Small Tweaks That Will Make A Difference In Your Life - Karma Gaia

 

1. Make your bed: 1 minute

Every morning make your bed to your own satisfaction, the white duvet perfectly aligned and pillows nicely plumped in my case. Eliminate any clutter from your bedroom to create a peaceful retreat. Having accomplished and managed something as soon as you get up sets the stage for you to maintain control over the course of the day.

2. Block one nostril: 10 seconds

We breathe quickly and shallowly when we are nervous. Our speeding minds have to settle down as we breathe more slowly. Closing one nostril with a fingertip can be helpful; this causes us to breathe half as quickly as usual, much like when we have a cold. You can only breathe in the present, so it’s the best way to be calm and centred. Think about anxiety – you worry about the future, you regret the past. Breathing keeps us in the present.

3. Be kind and practice a random act of kindness, preferably to a stranger: 1 minute

There is a very real correlation between kindness and happiness. We become kinder to ourselves and develop a more compassionate, accepting inner voice, which you can call upon to help you counteract negative thinking. Concepts consist of:

Pay a coffee forward

Smile

Say hi to the doorman, waiter, ticket collector, store worker, and barista.

Say "thank you" for being patient when you are running late instead of "I'm sorry."

When someone speaks with you, listen carefully to what they have to say. Listen not to respond, but to understand. We have one mouth and two ears for a reason.

4. Wash your hands in a new way: 1 minute

You can focus attention on what we are experiencing in the moment by practicing mindfulness, which is a non-judgmental method. The hardest thing for me to do has been to integrate this into my daily life. The solution has been to incorporate mindfulness into a routine activity: I use hand washing. I pay particular attention to the sensation of cold water, the sound of the tap, the smell of the soap. These mindful moments provide full stops amid the rush, and a reminder to slow down.

5. Use the word 'yet': 1 second

Keep an eye on your language and consider how you could phrase any claims about your own helplessness. Language alone has the ability to empower others and increase our sense of victimization. So instead of saying, 'I can’t deal with this,' say 'I can’t deal with this, yet.'

6. Learn this poem

We appreciate good times more by having experienced the bad. In fact, we would not appreciate sunnier times without living through the rainy ones. I adore how Scottish author Charles Mackay, who lived in the 19th century, conveys this idea in this poem. Every time life becomes tough, memorize and repeat this.

Oh, you tears,

I’m thankful that you run,

Though you trickle in the darkness,

You shall glitter in the sun

The rainbow could not shine if the rain

refused to fall,

And the eyes that cannot weep are the

saddest eyes of all.

7. Adopt an appreciation pause: 3 seconds

This is about appreciating those you wouldn’t routinely thank or notice in the busy rush to get things done. It could be the person at the till who serves you lunch, the office cleaner, the teacher who helped you solve a problem after class, a doctor who worked out why you haven’t been feeling well or the police officer patrolling your neighbourhood.

Just take a moment to consider all the people in your life who, while they are undoubtedly just going about their daily business, you may have forgotten about or taken for granted.

Think about how our lives would unravel without these people who take care of our environment, communities, education, and health. Maybe you will remember to thank them in the future. Although taking an appreciation pause is intended to help you pay attention to those you don't know well, it also benefits close friends, family, and long-term partners—people we frequently forget about! Take one last moment to consider them as well, and silently thank them in your mind.

Brave Healing Journal Book Club by Carol Schulte

 

I would love to share this phenomenal journaling club with everyone.  Last week I was honoured to meet the lovely Carol Schulte as she was starting her 3 week workshop at the Women's Centre of Halton (Oakville) called Find Your Brave- A 3 Week Healing and Empowerment Experience.  She is extremely inspiring as she shared her story with our group.  She has such a positively contagious demeanour and attitude about life that she shared with us. She had us snapping our fingers throughout her workshop.

You can see in the picture above the Journal Book that Carole wrote and we were all given a free copy.  I must say I am someone who generally speaking loves reading and writing.  I will also say that unfortunately lately it is hard to find the energy and motivation to be able to do these things the way I used to.  However I can say that her journal is quick, to the point and takes only a few minutes to complete on a daily basis and I am happy to report that I make time to work on my journal every day-just a few minutes to pause and make time for me.

I want to share with all of you her free Brave Healing Journal Book Club.  

I highly recommend this and believe you will not be disappointed. 

Here is the link to her online club: 

https://www.bravehealingjournal.com/bravejournal-bookclub

• When: Thursday May 16, May 23, and May 30 at 12 - 1pm EST

• Includes: Weekly journal prompts, affirmations, and brave action challenges

• Connect: Engage with a supportive community of like-minded women

And yes ladies I must brag, Carole signed my journal :)

Here is the link if you wish to purchase her journal  https://www.bravehealingjournal.com/

Coping with Low Self-Esteem -Karma Gaia

 

Coping With Low Self-Esteem

If you suffer from low self-esteem, it may be comforting to know that you are not alone. Fortunately, those struggling with negative self-images can develop a more positive outlook through counseling, challenging negative self-talk, and acknowledging their strengths.

Here are some useful suggestions for raising your self-esteem:

Consider how past experiences impact lack of self-worth: Recognizing possible reasons for poor self-esteem is the first step toward long-term improvement. You have the power to overcome these obstacles and boost your confidence. Think about your strengths, skills, and abilities: To break out of a negative perspective, consider your positive values and strengths. Making a list of these qualities can assist in creating and maintaining a positive self-image. Seek advice and reassurance from loved ones: When you find yourself at a loss for positive traits, ask your loved ones what they find admirable in you. The qualities you have undervalued or disregarded can surprise you. Pretend you are talking to a family member or friend: Would you talk to people the same manner that you talk to yourself? You may realize how poorly you treat yourself when you think about saying negative things to people you love. Challenge negative self-talk: Just like brushing your teeth, your self-talk has become second nature to you. Turning the tide on low self-esteem can be achieved in part by challenging negative self-talk. Stop comparing yourself to others: If you automatically make comparisons, it can be difficult to overcome them. But you can refocus on the special and lovely qualities of your personality by slowing down the process and being present. Stay physically active: Exercise is an external action to reinforce the idea you deserve to be healthy. Work on being assertive: Speaking out for oneself will foster compassion, resilience, and self-assurance. As you express your demands, allow yourself to acknowledge and embrace the fact that everyone deserves respect and assistance. Identify your triggers: You may set limits and treat yourself with grace in trying times by being aware of what brings on your low self-esteem. Surround yourself with positive people: Negativity and viewing the worst in people and circumstances are the lifeblood of low self-esteem. Having a positive support system around you can help you see things differently in life. Accept compliments: Hearing a new narrative from others can help you challenge negative internal beliefs. Be patient with yourself: It takes time to develop and maintain self-worth. Knowing that you are moving in the correct way, concentrate on what you can do to get better right now.

Boundaries

 

Get Out Of A Shame Spiral-from Karma Gaia

 

What Is It?

Shame spirals are a particular type of negative emotion that can be very destructive. They are sometimes brought on by a sensation of embarrassment or unworthiness. The guilt leads to emotions of worthlessness, which in turn lead to greater shame and isolation. This downward spiral can be very difficult to break out of without help.

Shame triggers like rejection, failure, and disconnection can set off shame spirals. They often stem from feelings of perfectionism and anxiety.

How to Recognize a Shame Spiral

It can be challenging to identify shame spirals, particularly if you already frequently experience negative feelings toward yourself. There are a few distinct indicators, though, that can point to the fact that you are now experiencing one. They include:

Feeling intense shame and humiliation Feeling like you are worth nothing Feeling isolated and alone Difficulty regulating your emotions Acting out in destructive ways

Steps to Break the Shame Spiral

There is no one perfect approach to end a guilt spiral, as each scenario is unique. However, there are a few general steps that can be beneficial.

1. Acknowledge Your Feelings

First, you have to recognize what you’re feeling. It can be difficult to even recognize that you’re spiraling if you’re used to talking down to yourself often. You may also be tempted to simply ignore the feelings you’re having. Recognizing what’s happening with your emotions, and acknowledge that you need to make a change in your behavior to stop the negative train of thought.

2. Talk to Yourself Like a Friend

As strange as it may seem, speaking to yourself in the third person can assist you in breaking the pattern of unfavorable self-talk. We’re often lot tougher on ourselves than we are on our friends or even strangers, so imagine you’re talking to or about a friend instead of yourself. Recognize how you would extend them mercy or forgiveness for their misdeeds, and try to apply that same sentiment to yourself.

3. Get Grounded

This means that you need to get out of your head and into your body. One way to do this is to focus on your breath. A common exercise is to inhale for four seconds, hold for four seconds, and exhale for four seconds. Repeat this a few times until you feel more grounded.

To help you focus on what's going on around you rather than the thoughts inside your head, you can also try describing or observing your surroundings or the physical sensations you experience.

4. Get Support from Someone You Trust

One of the primary causes of shame spirals is isolation. According to well-known author and researcher Brene Brown, shame cannot endure when your thoughts are shared with others because it relies on privacy.

Make contact and establish a connection with others. Your support group could consist of friends, family, a support group, or a therapist. Regardless of who you choose to confide in about your feelings, they will probably be able to help you break the cycle by introducing new ideas, helping you see your thoughts more clearly, and helping you be kinder to yourself.

5. Take Action by Serving Someone Else

This step may seem counterintuitive; after all, when you’re in the middle of a crisis, it’s hard enough to take care of yourself, let alone other people. However, serving others is one of the best things you can do to change your attitude and thoughts if you find yourself stuck in a negative self-talk loop.

Serving others encourages us to be loving toward others, express gratitude for what we have, and engage in physical activity—all of which are the antithesis of being mired in self-pity. Even in extremely difficult circumstances, if you can find little ways to show kindness and serve others, it can have a significant effect on your mental health.

Healing From Past Relationship Trauma-from Karma Gaia

 

In the life of someone who is healing from a toxic relationship, trauma can cause havoc. A traumatized person tends to experience intense emotions. They tend to withdraw from society. Even those who they have trusted in the past may prove difficult to trust for many traumatized individuals.

When Does Relationship Trauma Occur?

Relationship trauma is not solely caused by physical assault. Additionally, emotional and psychological abuse may be the cause, and this may include:

One partner purposely humiliating the other One partner making degrading comments about the other in private or public The abuser constantly criticizing the other person One partner making the other partner feel guilty for things that aren’t their fault One partner trying to control the other’s life by telling them what they can and can’t do.

Symptoms of Relationship Trauma

A common trait of relationship trauma is low self-esteem. A traumatized person may apologize excessively, have unwanted or obsessive thoughts, and may have trouble concentrating and focusing.

Here are a few typical indicators of relationship trauma.

Unwanted and recurring flashbacks to horrific events Feelings of shame or guilt Sleep disturbances and nightmares Trust issues Feelings of suspicion. They often carry the burden of the past and are hypervigilant when interacting with people

Tips to Let Go of the Past

These are a few strategies for releasing the bonds of trauma.

Make a commitment to let go: Acknowledging that the past cannot control the course of your life and resolving to let go of the past is the first step towards letting go. Feel the emotions: Memories of past events might arouse strong feelings and thoughts. Feel these feelings instead of suppressing them so you can figure out what went wrong. You can talk to your therapist or a friend about your feelings. Get help: It seems reasonable to pursue individual counseling if you are unable to break free from a negative mental pattern on your own. Giving traumatized individuals the tools they need to deal with overwhelming thoughts and emotions is the primary goal of counseling. Engage in mindfulness: Learn to focus on what’s happening in the present. Strive to be happy in the little things in life, schedule time for the important things, get outside more to spend time in the great outdoors, and incorporate meditation into your daily routine. Think before reacting: Before reacting to a situation, take a moment and think of the consequences of your action. You will eventually get the hang of this, but it will require some practice.

Food Resources-Milton

 

Free Meals in Burlington

 Free meals for those who need help also for those who are living alone and would like to socialize all are welcome, including bringing your children

Tuesday. 6 pm Open Doors Community Dinner (https://halton.cioc.ca/record/BTN4871) at St Christopher's Anglican Church, 662 Guelph Line, 905-634-1809

Wednesday. 11:30 am, 1st, 3rd and 5th Wednesday of the month (Oct-May) St Luke's Anglican Church Community Lunch (https://halton.cioc.ca/record/BTN5012) Parish Hall 1382 Ontario St

Thursday • 11:45 am-1:15 pm Next Door Social Space Lunch (https://halton.cioc.ca/record/BTN0009), 650 Plains Rd E

• 12 noon Open Doors Seniors Lunch (https://halton.cioc.ca/record/BTN4871)

at St Christopher's Anglican Church, 662 Guelph Line, 905-634-1809

Friday. 12 noon-2 pm Friday Hub & Lunch (https://halton.cioc.ca/record/BTN4845), Wellington Square United Church, 2121 Caroline St, 905-634-1849

Saturday . 9 am-11 am Next Door Social Space Toonie Breakfast (https://halton.cioc.ca/record/BTN0009) 650 Plains Rd E. It is in the same plaza where Lord Nelson is; it's easier to find it that way.

The ones that say seniors lunch they welcome everybody not just seniors if you’re hungry or struggling come and join there’s always room for one more; children are welcome. It’s also a good socialization if you are living alone.