Episode 15 Season 4: Six Types of Self-Care and How They Can Help Your Recovery

[00:00:03] Hello, Beloveds, and welcome to Christian Emotional Recovery, a podcast for those who are survivors of childhood trauma, emotional neglect, and narcissistic abuse. This podcast is hosted by Rachel Leroy, a college professor and trauma survivor. Many of us spend years trying to heal and don't get anywhere. We don't always target the trauma itself, which is so often what keeps us alive.

[00:00:33] We don't get stuck. This podcast is where faith meets science. Rachel is an emotional healing expert with 20 years of experience applying healing modalities that helped her start making progress after nothing else worked. She'll show you how to do the same. Each week, we'll cover a topic that will show you how to heal trauma for good. Please check out our website and show notes at ChristianEmotionalRecovery.com.

[00:01:03] And join the Facebook community, Trauma Survivors Unite, Christian Emotional Recovery.

[00:01:17] Hello, everyone, and welcome to Christian Emotional Recovery. I'm your host, Rachel Leroy, and this is Season 4 of the podcast, and we're moving right along into Episode 15. And today, we're going to discuss six types of self-care and how they can help you with your recovery. Six types of self-care and how they can help your recovery.

[00:01:41] So that is what we'll be talking about in Episode 15. And before we get started, I just wanted to remind you that if you'd like to donate to the podcast and help me continue to do this work to help you and others like you, you can donate at Patreon. It's in the show notes. You can donate one time at Ko-Fi.com.

[00:02:01] Patreon, you can donate monthly through a subscription. Sometimes people will do it for a year, and you can cancel at any time. There's no obligation. And you can also donate one time at PayPal if you feel more comfortable with PayPal.

[00:02:14] And I'll put all those links in the show notes. I also want to remind you to check out my website, RachelLeroy.com, which includes writing. I'm a writing coach and a tutor as well. I teach people to speak English as well as to write effectively.

[00:02:28] And also, if you would like, check out the website and you can find courses and you can find other free resources at RachelLeroy.com.

[00:02:36] Also, check out ChristianEmotionalRecovery.com.

[00:02:41] ChristianEmotionalRecovery.com, which is where the podcast is housed, and you can find other freebies and other resources there as well.

[00:02:47] In those websites, you can also join the email list, and I will send out a newsletter every few weeks and give you updates on the podcast and the platform.

[00:02:55] And lastly, if you're interested, please check out the Facebook group if you haven't, which is Christian Emotional Recovery Trauma Survivors Unite.

[00:03:03] Christian Emotional Recovery Trauma Survivors Unite.

[00:03:06] Let's go ahead and jump right in.

[00:03:08] And the reason I wanted to do a podcast on self-care is that I think sometimes in the Christian community, we're taught that we're supposed to deny ourselves to the point that we're not allowed to have self-care.

[00:03:20] I've even heard some very fundamentalist groups say that self-care is ungodly.

[00:03:26] It's selfish.

[00:03:27] It's not Christian.

[00:03:28] It's not biblical.

[00:03:30] And I disagree.

[00:03:31] That's just my opinion.

[00:03:33] You know, you're free to disagree as well, but that's just my opinion.

[00:03:36] And there's a lot of scripture that seems to back up the concept of self-care.

[00:03:41] For example, Jesus himself took time to get away and to be with the disciples and also to get away to be alone, to rest, to rest his mind, to rest his body, to get away from the crowds, to set healthy boundaries.

[00:03:55] So if we're talking about something that allows us to function,

[00:04:00] we're talking about something that allows us to be able to have a well and a cup that's not empty so we can help other people.

[00:04:08] We're not robots.

[00:04:09] We have to stop.

[00:04:11] We have to rest.

[00:04:12] We have to refill our cups.

[00:04:14] A car can't go without the right fuel and the right care and the right oil changes and the right maintenance and tires and brakes and all that.

[00:04:24] Humans are the same way.

[00:04:25] We have different components of ourselves that we need to take care of.

[00:04:28] So there are considered six categories of self-care, and I'm going to go through those today and break them down,

[00:04:35] both in a general sense and from a Christian perspective so you can see how these can apply to your life in a Christian perspective,

[00:04:42] but also how they apply to your life in a practical sense.

[00:04:45] Because I believe in science-based practical Christianity, and I believe in science-based self-care and recovery, trauma recovery.

[00:04:53] That's what this podcast is all about.

[00:04:55] It's about trauma recovery or recovery of any kind from emotional issues and emotional wounds.

[00:05:01] And so these self-care strategies, we're going to talk about them specifically from an angle for those in recovery, in emotional recovery, okay?

[00:05:12] So that it can be more personalized to you.

[00:05:15] And if you suffer from PTSD or complex trauma, CPTSD, or any kind of emotional issues, wounds that affect your well-being, affect your functionality, affect your relationships,

[00:05:28] and affect different areas of your life, you need self-care more than an average person.

[00:05:32] Everybody needs it.

[00:05:33] Everybody.

[00:05:34] Everybody.

[00:05:34] But people who are trauma survivors need more self-care and may need more in a certain area,

[00:05:39] such as physical or emotional or spiritual or whatever the case may be.

[00:05:46] So in my opinion, self-care is not only something that is good and biblical,

[00:05:50] but it's something that is essential not only for our survival, but for us to thrive and for us to heal.

[00:05:56] All the healing work we do is a form of self-care, right?

[00:05:59] So today I'm using two sources, and then I'm just going to go over some general things about self-care,

[00:06:05] the different types of self-care, breaking down what each one is,

[00:06:09] and talking about specific ways you can apply them as a Christian,

[00:06:12] and talking about specific ways you can apply them in general with examples, okay?

[00:06:18] So we'll go ahead and jump right in here and talk about six types of self-care and how they can help your recovery.

[00:06:25] And this is episode 15 of season four.

[00:06:28] We're moving right along, right?

[00:06:30] So a little bit about the sources that I'm using.

[00:06:34] A little bit about the sources that I'm using.

[00:06:36] There's one from MiracleRSC.com.

[00:06:41] There's one from MiracleRSC.com.

[00:06:44] And there's another one from MercyCare.org.

[00:06:47] MercyCare.org.

[00:06:49] So those are the two resources that I'm using for this particular podcast,

[00:06:52] and then I'll be talking, like I said, more general breakdowns of these categories.

[00:06:57] So a little bit about the MercyCare article.

[00:07:02] This one is a website, and I will put it in the show notes like I always do.

[00:07:08] I don't see an individual author.

[00:07:10] This is a short article that basically just breaks them down.

[00:07:13] So first I want to do a quick overview of the six types of self-care,

[00:07:17] and then we'll go into more detail with each one after we talk a little bit more about the general

[00:07:22] and specific importance of self-care.

[00:07:25] So this article talks about it can be difficult to find the charm,

[00:07:30] and you hear self-care, you think of spas and face masks.

[00:07:33] A lot of us do, but it's a lot more than that.

[00:07:35] And it breaks down six categories.

[00:07:38] All the basic six categories are the same in all the sources I looked at.

[00:07:43] But they are emotional, practical, physical, mental, social, and spiritual.

[00:07:51] Emotional self-care is to connect, acknowledge, and process the full range of emotions through creative expression.

[00:07:57] And I would also argue through emotional healing processes.

[00:08:00] And that's what we cover on this channel, right?

[00:08:02] Common examples of emotional self-care are journaling, playing music, and painting.

[00:08:07] I would also argue that things like journaling, meditation, some of these overlap, right?

[00:08:11] And some of them may fit into two or three or four categories as well.

[00:08:15] So practical is the next one.

[00:08:17] And that is where you look for ways to help you make your life less stressful.

[00:08:20] And this is more like the sort of tasks that we do, but these things can make our lives better,

[00:08:26] such as creating a budget, organizing your garage, taking a professional development course,

[00:08:31] or meeting with a financial planner.

[00:08:33] And of course, you see those examples, and then you can think of a hundred others.

[00:08:37] It might be vacuuming your floors.

[00:08:39] It might be cleaning out your tub.

[00:08:40] It might be saving some money each month if you're able, and so on.

[00:08:45] So there's a lot there.

[00:08:46] Physical.

[00:08:47] Physical is to focus on maintaining or improving your physical health by getting up from your

[00:08:52] desk to stretch, taking daily walks, or focus on cooking healthy meals.

[00:08:57] It could also mean choosing rest instead of checking another item off your to-do list.

[00:09:01] So practical is more checking items off your to-do list, but finding that balance is important.

[00:09:06] And physical can be rest, exercise, eating, and other forms of physical self-care.

[00:09:14] It might even be taking a bath.

[00:09:16] Of course, that one might be mental and emotional, too.

[00:09:18] So you see how these are overlapping.

[00:09:20] It might be hygiene, and so forth and so on.

[00:09:23] Mental.

[00:09:24] Mental is to keep your mind engaged and focused on something you enjoy, such as reading a book,

[00:09:29] playing Scrabble, or completing a crossword puzzle.

[00:09:31] So it's keeping yourself mentally engaged and stimulated and doing things each day that allow

[00:09:36] you to do that.

[00:09:37] Keep in mind, physical exercise is good for your mental health and keeps it stimulated

[00:09:41] as well.

[00:09:41] So it's not just one thing.

[00:09:43] It might be listening to an audiobook or a podcast that's healthy.

[00:09:47] It might be doing some kind of challenge to your mind to keep it sharp each day.

[00:09:51] So there's a lot of things you can do for your mental health as well.

[00:09:55] Self-care socially.

[00:09:57] Your social self-care is to build and grow your relationships.

[00:10:00] Take time to meet with friends, call loved ones, and keep date night on the calendar

[00:10:05] are some examples.

[00:10:06] So it's getting out and meeting other people, interacting with other people, whether it's

[00:10:11] online or in person or in other ways as well.

[00:10:15] So the last one, the sixth one, is spiritual.

[00:10:19] The sixth one is spiritual.

[00:10:20] And of course, as Christians, that would mean spending time with God, doing devotionals,

[00:10:25] reading our Bible, praying.

[00:10:26] Again, those can overlap into emotional, mental, and physical benefits as well.

[00:10:32] There's a lot of benefits in the brain for people that have an active spiritual life.

[00:10:36] But it says nurture your spirit.

[00:10:38] And that allows you to think beyond yourself.

[00:10:41] For some, it could be religious, such as going to church or praying.

[00:10:44] But it also could be meditating or hiking.

[00:10:48] So like it said, it says that it can fit into several categories.

[00:10:51] One activity.

[00:10:52] For example, if you go for a hike in nature, that could be spiritual for you.

[00:10:56] But it could also be mental, physical, and emotional, right?

[00:11:00] So a lot of these do overlap.

[00:11:02] So taking a few minutes to write a few examples that cultivate joy and finding the time to do

[00:11:08] those things in times of stress will help you to reduce your anxiety, help you to heal your

[00:11:13] stress, and help you to be able to function better.

[00:11:16] So that's just a general overview of the six types of self-care from the Mercy Care article.

[00:11:22] In the MiracleRSC.com article, it's called What are the Six Categories of Self-Care?

[00:11:28] Again, I don't see an individual author here.

[00:11:31] Sometimes the websites are less likely to have them, especially if they're from like an organization

[00:11:37] or a corporation or something like that.

[00:11:40] But this article, I just like some of what it said in general more about it.

[00:11:43] It does break them down into more detail.

[00:11:45] So you can look at these if you would like.

[00:11:48] And it also gives good examples, lists of each category as well.

[00:11:52] But what is self-care?

[00:11:54] It says,

[00:12:29] So it says, all that means is that how we take care of ourselves.

[00:12:33] What we do for ourselves to keep us happy, healthy, and able to help others.

[00:12:37] So we're called to help others.

[00:12:39] But if we, like I said, have an empty cup, we're not able to help others.

[00:12:43] So we need self-care and to find that balance to be able to do that.

[00:12:46] Because caring for others actually can be a form of self-care, right?

[00:12:49] It might fulfill us spiritually or mentally.

[00:12:52] We might engage with people socially.

[00:12:54] So there's a lot of overlap here, like I said.

[00:12:57] But you have to have restorative practices that fill your cup.

[00:13:01] And you're not just give, give, give, give, give.

[00:13:03] Giving is important, but there's got to be a balance.

[00:13:06] Okay?

[00:13:07] And so this article goes on to break down those into more detail.

[00:13:11] But some examples that the article gives in each category.

[00:13:14] For physical, it might be taking a walk, practicing abstinence from drugs and alcohol,

[00:13:21] practicing yoga, joining a gym, keeping a sleep journal and creating a sleep routine,

[00:13:27] taking vitamins and supplements, and going to your doctor and dentist regularly.

[00:13:32] Practical examples are creating a chore list for yourself, following a budget, loading the dishwasher every night before bed would be an example of a chore,

[00:13:41] making lists for your week ahead.

[00:13:43] So organization, setting goals, following through on goals, and so on.

[00:13:48] Very practical type stuff as it's described.

[00:13:51] Social is the next one.

[00:13:52] And examples of that would be pinpointing which people in your life add to your well-being.

[00:13:57] And I would say spending more time with them.

[00:14:00] Separating yourself from negative or unhealthy people.

[00:14:03] So I would say setting boundaries with toxic and abusive people as much as possible.

[00:14:08] Joining a kickball team with friends.

[00:14:10] In other words, doing something social, doing something where you get out and interact with people.

[00:14:14] That's just one example.

[00:14:15] Eating meals with loved ones is another one.

[00:14:17] And there are many, many others.

[00:14:19] Mental.

[00:14:19] You could even, like I said, joining an online group if you're not able to get out is still getting out and interacting with people.

[00:14:26] While you may or may not be able to get out and meet people personally, try to do it online if you can't do it in person.

[00:14:32] In person is ideal, but it's not necessarily the only way.

[00:14:36] And of course, church and worship services and recovery groups are another social, even though you have another goal in mind to help you with that.

[00:14:45] So mental, it gives taking a class to enrich your mind.

[00:14:50] Reading books on topics you enjoy.

[00:14:52] Learning about something new.

[00:14:54] Listening to an audio book or podcast.

[00:14:57] And self-management education.

[00:14:59] So it's about stimulating your mind.

[00:15:01] It might be intellectual games.

[00:15:02] It might be taking a course.

[00:15:03] It might be going back to school.

[00:15:05] It might be reading a book or listening to an audio.

[00:15:08] And then spiritual.

[00:15:10] Finding your spiritual group.

[00:15:12] Learning more about your religion or beliefs.

[00:15:15] Practicing mindfulness techniques.

[00:15:17] For example, meditation.

[00:15:18] Write a daily gratitude journal or journal in general, I would say.

[00:15:22] I'm adding a little bit to these.

[00:15:24] And it says going to a full moon drum circle.

[00:15:26] I don't know about that.

[00:15:27] But if that's your thing, who am I to judge?

[00:15:29] That's between you and God.

[00:15:31] But it's basically practicing and cultivating a spiritual life.

[00:15:36] So as Christians, we should have a spiritual life more than a religious life.

[00:15:41] Because that's about personal connection and personal relationship with Christ.

[00:15:46] Versus empty religious rituals.

[00:15:49] Now religious rituals are fine as long as they're genuine, right?

[00:15:53] There are Catholics who do Mass.

[00:15:55] And they find a lot of calmness and stillness in the service and in the different rituals.

[00:16:04] And that's fine.

[00:16:05] But you have to find what works for you.

[00:16:07] And like I said, that's between you and God and the scriptures.

[00:16:10] And I can't tell you what that is.

[00:16:12] But you need to experiment and find what works for you.

[00:16:14] And if you don't feel like you should be doing something, don't do it.

[00:16:17] You know, there are a hundred other things you can do.

[00:16:20] Emotional is the sixth one.

[00:16:21] And examples of it are learning how to manage emotional responses.

[00:16:27] Practice positive self-talk.

[00:16:30] So maybe affirmations.

[00:16:32] Meditation practice.

[00:16:33] Reflect on your day.

[00:16:35] That could be in prayer.

[00:16:36] That could be through a journal or just in general.

[00:16:39] Maybe when you lay down.

[00:16:41] Learn to enjoy silence.

[00:16:43] Oh gosh, that one is so important.

[00:16:45] So be still and know that I am God.

[00:16:48] And enjoying silence.

[00:16:49] Maybe just listening to some quiet nature sounds.

[00:16:52] And putting on some noise-canceling headphones for a half an hour, twice a week, or every day.

[00:16:57] Whatever you can do.

[00:16:58] Those kinds of things are very helpful.

[00:17:01] Another one is to learn to enjoy silence, like I said.

[00:17:05] And then individual or group therapy.

[00:17:07] So getting therapy or coaching or some kind of emotional healing.

[00:17:12] Where you're working with somebody who can help you strategize and help you to heal trauma.

[00:17:16] Somebody who's compassionate and trauma-informed, a pastor.

[00:17:20] But I would definitely consider a licensed therapist if you're working on your trauma.

[00:17:24] Because they know how to work through this.

[00:17:27] And I would ask them about if they are trauma specialized.

[00:17:30] If they understand trauma.

[00:17:31] And I would learn a little bit about them to find out if they're compassionate.

[00:17:35] Because if they're not, you need to find somebody else.

[00:17:37] Right?

[00:17:39] So, self-care is difficult for people that are very other-oriented.

[00:17:43] And it's great to be other-oriented.

[00:17:46] But you can't, like I said, draw from an empty well.

[00:17:50] Nobody can come to you for help if you're depleted yourself.

[00:17:54] You have to take care of yourself.

[00:17:56] So if you're one of those selfless people that's always serving the community,

[00:17:59] I'm talking to you more than anybody else.

[00:18:01] You need to take care of yourself.

[00:18:04] Because that's the only way you're going to heal.

[00:18:06] And that's the only way you're going to be able to continue to do what you do.

[00:18:09] Especially if you're a trauma survivor.

[00:18:11] And so this article ends by saying,

[00:18:14] To put any of the self-care practices into place,

[00:18:16] you must first start with a healthy mind, body, and spirit.

[00:18:20] That means if you suffer from an addiction or mental health disorder,

[00:18:24] you must first get that under control.

[00:18:26] I would say that you can do both at the same time.

[00:18:28] But it just depends on what you're talking about.

[00:18:30] I would talk to a professional about that to help you come up with a plan.

[00:18:34] But there are plenty of resources to help you achieve this goal, it says.

[00:18:37] And then it goes into its own resources that it can provide for other people.

[00:18:41] But I will put this article in the show notes.

[00:18:43] This is miracle.rsc.com.

[00:18:48] And it's what are the six categories of self-care.

[00:18:51] And there's no author.

[00:18:52] So a little bit more going into depth with these individual types of self-care.

[00:18:57] How do they relate to your trauma recovery?

[00:19:00] How can they help you to heal from trauma?

[00:19:03] How, as a Christian, can we orient these towards our faith

[00:19:06] and orient our faith towards these particular practices?

[00:19:10] And that's a good question.

[00:19:11] So the six categories, physical self-care.

[00:19:16] I want to, like I said, go into more detail with these.

[00:19:19] So first, physical self-care from a Christian perspective.

[00:19:23] Caring for the body as a temple of the Holy Spirit is based on 1 Corinthians 6.19.

[00:19:29] Examples of physical self-care are exercise, engaging activities like walking, stretching,

[00:19:35] or yoga while meditating on scripture or praying, nutrition, eating nourishing foods, possibly

[00:19:41] incorporating fasting or mindful eating as a spiritual discipline.

[00:19:45] If you're able, don't fast if you have certain physical conditions without talking to your

[00:19:49] doctor.

[00:19:50] I know I sound like one of those medical ads, but it's true.

[00:19:53] You've got to be careful and take care of yourself.

[00:19:56] Rest is the other one.

[00:19:58] Prioritizing sleep and relaxation.

[00:20:00] Trusting God that gives his rest to his beloved.

[00:20:04] And that's based on Psalms 127.2.

[00:20:07] And then a little bit more about physical self-care for trauma recovery is healing and nurturing

[00:20:13] your body, which often bears the physical brunt of trauma.

[00:20:17] Specific ways to do that are gentle exercise.

[00:20:20] Trauma survivors might benefit from low-impact activities like swimming, yoga, or walking.

[00:20:26] Which can help release tension and build a sense of safety in the body.

[00:20:30] Somatic practices.

[00:20:31] Techniques like deep breathing, grounding, and progressive muscle relaxation.

[00:20:35] I'm actually just putting out a meditation on that that you can purchase in the store.

[00:20:41] Check out the show notes.

[00:20:42] Check out rachelleeroy.com if you'd like to learn more about that.

[00:20:45] And there are a lot of free ones online as well.

[00:20:48] But it can help you reconnect with your body in a safe way.

[00:20:52] Restorative sleep.

[00:20:53] Creating a calming bedtime routine.

[00:20:56] Possibly incorporating prayer or meditation to combat insomnia or nightmares common in trauma survivors.

[00:21:03] And then lastly, of course, nutrition.

[00:21:05] Is eating balance to restore physical strength?

[00:21:08] Possibly focusing on foods that reduce inflammation and brain health.

[00:21:11] And of course, there's endless free resources to help you learn about that.

[00:21:15] Some of the logical common sense ones are find a balance between carbs, proteins, and fruits and vegetables.

[00:21:24] Eat a lot of lean proteins.

[00:21:26] Eat a lot of fresh fruits and vegetables.

[00:21:29] And try to reduce your intake of fat.

[00:21:32] Unhealthy fat.

[00:21:34] And salt.

[00:21:35] And processed foods.

[00:21:37] And caffeine and alcohol.

[00:21:38] That can help.

[00:21:39] And also, you know, just make sure you're eating regularly throughout the day and you've got a balance of what you're eating.

[00:21:46] I'm not a doctor, but I just want to give you some practical advice on how to help yourself take care of yourself as you're on this healing journey.

[00:21:53] So number two in the self-care group is emotional self-care.

[00:22:00] From a Christian perspective, that's acknowledging that God cares deeply about your emotions and invites you to cast all your anxieties and cares on Him.

[00:22:09] And that's based on 1 Peter 5-7.

[00:22:12] Examples of emotional self-care as a Christian might be journaling, writing down your feelings and prayers, reflecting on God's promises, therapy, seeking Christian counseling or otherwise.

[00:22:23] Or support groups that align with your faith.

[00:22:27] Celebrate Recovery is a good Christian organization that has free resources and free group recovery groups throughout the country.

[00:22:38] You can do them online and in person.

[00:22:40] So you might look up Celebrate Recovery.

[00:22:43] Worship.

[00:22:44] Using music and worship to process and express emotions in the presence of God.

[00:22:48] So those are some emotional self-care tips as a Christian.

[00:22:51] In terms of as a trauma survivor, processing and managing emotions that arise from trauma.

[00:22:57] We've talked about that endlessly on this podcast, right?

[00:23:00] And then expressive writing is one way to do that.

[00:23:03] Maybe in a journal write about emotions and experiences and that can help in processing trauma and making sense of overwhelming feelings.

[00:23:11] Now I do want to make a note about that.

[00:23:12] If you're just recycling this stuff over and over and over again, you can actually re-traumatize yourself.

[00:23:17] So when it's bubbling up, when you're overpowered by it, getting it out can be helpful.

[00:23:24] But also finding a way to try to move past it can be helpful as well.

[00:23:28] So just keep in mind that there's a balance here.

[00:23:31] Emotional regulation techniques.

[00:23:33] Learning and practicing skills like deep breathing, grounding, and self-soothing to manage intense emotions.

[00:23:39] Safe space creation is another form of emotional self-care for trauma survivors.

[00:23:45] Designating a physical space where you feel safe and comforted.

[00:23:49] Filling it with calming items like soft blankets, meaningful objects, soothing scents.

[00:23:56] Seeking support.

[00:23:57] Engaging with a therapist, support group, or trusted friend to talk about your feelings and experiences.

[00:24:07] The next one, from a Christian perspective, is mental self-care.

[00:24:11] Mental self-care.

[00:24:12] From a Christian perspective, it says renewing the mind by focusing on what is true, noble, right, and pure.

[00:24:18] Examples are scripture reading, studying the Bible to gain wisdom and clarity in your thoughts.

[00:24:24] Learning, engaging in activities that stimulate your mind such as reading Christian books or attending Bible studies.

[00:24:30] Mindfulness, practicing Christian meditation, focusing on God's word and his presence.

[00:24:36] And then from a perspective of somebody who has survived trauma, mental self-care could include healing.

[00:24:43] It says focus.

[00:24:45] Healing the mind and combating cognitive effects of trauma such as negative thinking, flashbacks, or intrusive thoughts.

[00:24:51] Specific examples of mental self-care for trauma survivors.

[00:24:55] Mindfulness practice.

[00:24:56] This techniques like mindfulness meditation or guided imagery can help trauma survivors stay grounded in the present and reduce the impact of traumatic memories.

[00:25:06] Cognitive-based therapy.

[00:25:07] Working with a therapist to challenge and reframe negative thought patterns that stem from trauma.

[00:25:12] Now, we focus more on somatic and body healing because those are more powerful,

[00:25:16] but there is a place for it being more based in the mind, and cognitive behavioral therapy is one form of that.

[00:25:23] Learning and education.

[00:25:24] Learning and education.

[00:25:25] Engaging in educational activities or hobbies that stimulate the mind and provide a positive focus, helping reclaim your sense of control.

[00:25:33] And lastly, limiting media consumption.

[00:25:37] Limiting media consumption.

[00:25:38] If you watch the news and watch all that doom and gloom and read all that stuff and read all the divisive hate,

[00:25:44] you're going to get caught up in the fear-mongering and the hate, and it's toxic.

[00:25:48] And people can actually get addicted to watching certain channels or watching certain types of news media.

[00:25:54] So, try to minimize your consumption of those because it won't make you a more loving person, a more kind person,

[00:26:01] or a more positive person by dwelling on and obsessing over those.

[00:26:06] And the more you put that in your mind, the more you will do those things.

[00:26:09] So, limit your consumption and find easier ways to stay informed from unbiased sources,

[00:26:16] and that's a good way to help you with your mental health as well.

[00:26:18] It says,

[00:26:27] So, that's number three from a trauma survivor's perspective on mental self-care.

[00:26:32] Number four, social self-care.

[00:26:34] From a Christian's perspective, building a community of believers who encourage and support one another is important,

[00:26:40] and that's Hebrews 10, 24, and 25.

[00:26:42] Whether that's in person or online, there are a lot of ways you can do that.

[00:26:46] There's more than one way.

[00:26:47] Examples.

[00:26:48] Examples.

[00:26:48] Fellowship.

[00:26:49] Joining a church, Bible study, or support group for trauma survivors.

[00:26:52] Service.

[00:26:53] Volunteering in ministries or charitable activities to connect with others and serve as Christ served.

[00:26:59] Healthy boundaries.

[00:27:00] Learning to say no when needed and trusting that God's approval is what matters most.

[00:27:06] And then, as a trauma survivor, spiritual self-care might include rebuilding trust and connection with others.

[00:27:13] Sorry, social self-care.

[00:27:15] Social self-care might be rebuilding trust and connection with others, other people who are worthy, obviously.

[00:27:20] Not with toxic people.

[00:27:22] Which trauma can often disrupt.

[00:27:24] So, that might be building a support network.

[00:27:27] Surrounding yourself with people who are understanding, compassionate, and non-judgmental.

[00:27:31] Whether through family, friends, support groups, or other groups.

[00:27:35] Even Facebook groups, like the one that I run on Christian Emotional Recovery at Facebook.

[00:27:40] Setting boundaries.

[00:27:41] Learning to establish healthy boundaries in relationships, which is crucial for trauma survivors to feel safe and respected.

[00:27:47] You better believe it.

[00:27:48] Engaging in positive social activities.

[00:27:51] Participating in social activities that feel safe and enjoyable.

[00:27:55] Such as attending church events, small group meetings, and casual gatherings with trusted friends.

[00:28:01] Therapeutic relationships.

[00:28:03] Developing a strong trusting relationship with a therapist or counselor who specializes in trauma.

[00:28:08] Of course, one with professional boundaries.

[00:28:11] Of course, in that way.

[00:28:12] And then, number five.

[00:28:15] Moving right along here.

[00:28:16] Spiritual self-care as a Christian.

[00:28:18] That one is central, right?

[00:28:20] Christian perspective is cultivating a deep relationship with God through spiritual disciplines.

[00:28:24] Such as what Psalm 4610 suggests.

[00:28:28] And keep in mind that a personal relationship with God.

[00:28:32] A personal relationship with Christ.

[00:28:34] Is what's so important as a Christian to develop that healing aspect of self-care with God, right?

[00:28:42] Examples.

[00:28:43] Prayer.

[00:28:43] Develop a consistent prayer life.

[00:28:45] Possibly incorporating prayer journaling.

[00:28:48] Scripture memorization.

[00:28:50] Memorizing verses that speak to your healing and identity in Christ.

[00:28:54] I like to focus on grace.

[00:28:56] So, grace teachings are really good because those are healing and soothing.

[00:29:01] And those renew your relationship with God and remind you of the things that are eternal and not conditional, right?

[00:29:07] Sabbath.

[00:29:08] Sabbath.

[00:29:09] Observing a day of rest dedicated to worship, reflection, and renewal in God's presence.

[00:29:13] That's one of the commandments.

[00:29:14] And I think it's there for a reason.

[00:29:16] I don't think it's there to give us rules to follow just for its own sake.

[00:29:19] I think it's there to protect us.

[00:29:21] And it is a form of self-care.

[00:29:23] So, I believe that that's one of the basis of Christianity and of Judeo-Christianity is the Ten Commandments.

[00:29:30] And one of them is literally based on resting.

[00:29:33] And so, that's definitely self-care, right?

[00:29:39] Number five, spiritual self-care for those who are trauma survivors.

[00:29:43] Focus, nurturing the soul and finding meaning, hope, and connection to something greater, which is especially important in trauma recovery.

[00:29:51] Examples, prayer and meditation.

[00:29:54] Engaging in regular prayer and meditation to seek peace, guidance, and comfort from God.

[00:29:59] Spiritual community.

[00:30:01] Being part of a faith-based community where you can receive spiritual support, whether through church attendance, Bible study groups, or online Christian communities.

[00:30:11] Spiritual counseling.

[00:30:12] Seeking guidance from a counselor, a pastor, a spiritual director, or a faith-based counselor who understands trauma.

[00:30:20] Exploring forgiveness.

[00:30:21] This is one I use cautiously.

[00:30:22] We are called to forgive, but we do have to let the forgiveness come at its own pace as we work on it with God patiently.

[00:30:31] Exploring forgiveness, though.

[00:30:32] Working on that either of self or others as part of the healing process.

[00:30:36] In line with Christian teachings on grace and redemption.

[00:30:41] And the last form of self-care.

[00:30:43] Thank you for following me.

[00:30:44] This is a lot.

[00:30:45] But I want you to have practical, specific, actionable strategies that you can use.

[00:30:51] And if something here stands out to you, write it down.

[00:30:54] Go back and listen to this and jot down notes of what you feel like would be most helpful for you.

[00:30:59] Try something new.

[00:31:01] Pick up something you haven't done in a while.

[00:31:03] Do something again that you've been doing for a while that works.

[00:31:06] Adjust it a little bit.

[00:31:08] Whatever works, you know.

[00:31:09] Practical self-care, number six from a Christian perspective.

[00:31:13] Stewarding the resources and responsibilities God has entrusted to you.

[00:31:17] Colossians 3, 23 through 24.

[00:31:20] So that might be caring for your home.

[00:31:23] Caring for your body, even though that's physical too.

[00:31:26] Hygiene.

[00:31:27] Taking care of your pets.

[00:31:29] Taking care of your children.

[00:31:30] Caring for your property.

[00:31:32] Taking care of your finances.

[00:31:33] And the list goes on.

[00:31:34] But examples, time management.

[00:31:36] Organizing your day with intentional time for prayer, work, and rest.

[00:31:40] So finding balance.

[00:31:42] Financial stewardship.

[00:31:44] Managing finances wisely.

[00:31:47] Perhaps following biblical principles of giving, saving, and spending.

[00:31:51] Decluttering.

[00:31:52] Getting rid of junk.

[00:31:53] Creating an orderly environment that reflects God's peace and order.

[00:31:57] So for trauma survivors, integrating faith into these self-care practices can offer deep comfort and hope.

[00:32:04] Reinforcing the belief that healing is not only possible, but it is a journey that God walks through with you.

[00:32:11] And then the last one, practical self-care from a trauma survivor perspective.

[00:32:18] The focus of this is to take care of yourself every day and take care of everyday tasks and responsibilities to create a sense of stability and security, which is often shaken by trauma.

[00:32:30] Examples.

[00:32:31] Routine building.

[00:32:32] Establish a daily routine that includes time for self-care activities, which can provide a sense of normalcy and predictability.

[00:32:39] Financial management.

[00:32:41] Addressing financial stress.

[00:32:43] Possibly with the help of a financial advisor or by learning budgeting skills to reduce anxiety.

[00:32:48] Organizing the environment.

[00:32:50] Keeping your living space clean and organized to create a calming, controlled environment that can counteract feelings of chaos.

[00:32:57] Time management.

[00:32:58] Also, I would say goal setting.

[00:33:00] Prioritizing tasks to avoid feeling overwhelmed.

[00:33:03] And learning to say no when necessary to protect your mental and emotional energy.

[00:33:09] So for trauma survivors, it says it's crucial to approach these categories of self-care with patience and self-compassion.

[00:33:17] Healing is a gradual process.

[00:33:19] And integrating these practices into daily life can help you rebuild a sense of safety, control, and well-being.

[00:33:26] Additionally, anchoring these practices in faith can provide a deep sense of purpose and connection throughout the healing journey.

[00:33:32] So I know that's a lot of information.

[00:33:34] Like I said, it might be helpful to go back and listen to this and jot down some notes and really focus on what stands out to you.

[00:33:42] And that will help you to find the strategies of self-care that work for you.

[00:33:46] So just a quick review.

[00:33:47] We went over six types of self-care.

[00:33:49] We went over them in general.

[00:33:51] We talked a little bit about the importance of self-care.

[00:33:53] And then we talked about the six types broken down with examples.

[00:33:57] How those apply for you as a Christian and as a trauma survivor.

[00:34:02] And those are physical self-care, emotional self-care, mental self-care, social self-care, spiritual self-care, and practical self-care.

[00:34:11] At the end of the day, it's about doing what works for you.

[00:34:14] It's about finding balance.

[00:34:16] It's about a personal relationship with God and with Christ.

[00:34:20] It's about finding what works for you and experimenting.

[00:34:24] And also maybe having some regularity at the same time.

[00:34:27] It's not either or all or none.

[00:34:29] So keep that in mind.

[00:34:31] So this episode has been episode 15, season 4.

[00:34:35] And it has been six types of self-care and how they can help your recovery.

[00:34:42] Six types of self-care and how they can help your recovery.

[00:34:45] Thank you so much for going on this journey with me.

[00:34:47] I will put all the resources I mentioned at the beginning of the podcast in the show notes.

[00:34:52] As well as the resources that I mentioned in the episode itself.

[00:34:57] Thank you so much for following me.

[00:34:58] And remember, you're worth self-care.

[00:35:00] You're worth the time.

[00:35:01] You're worth the energy.

[00:35:02] And you're worth the effort.

[00:35:03] And it's the only way you can give back.

[00:35:05] It's the only way you can find balance.

[00:35:07] It's the only way you can find healing.

[00:35:09] It's all about balance.

[00:35:11] So keep that in mind.

[00:35:12] And just remember, you're worth it.

[00:35:14] Remember, beloveds, God loves you.

[00:35:15] And you are fearfully and wonderfully made.

[00:35:18] Have a great day.

[00:35:20] Thank you so much for tuning in to this week's episode of Christian Emotional Recovery.

[00:35:25] Hosted by Rachel Leroy.

[00:35:28] For links to this week's resources and to join the discussion, check out this episode's show notes at ChristianEmotionalRecovery.com.

[00:35:37] Where you can also find links to our YouTube channel and Facebook group.

[00:35:41] Join our email list and get other episodes and resources.

[00:35:46] If you enjoyed the podcast, please rate and review the podcast and tell a friend who may benefit from this message.

[00:35:53] See you next time.

[00:35:54] And remember, beloveds, God loves you and you are fearfully and wonderfully made.