5 Strategies to Reclaim Hope

Awareness is becoming more fully grounded in the present moment.

Developing the ability to stay in the present moment is an important step in recovery. Many abuse survivors spend a lot of time fixating on the past or thinking about the future, but healing comes through recognizing what your current thoughts and feelings are. The first step in learning to manage your emotions is becoming aware of them. Cultivating a willingness to be fully in the present moment will help. To be present, you need to be aware of what is going on, both inside and outside of you. In a moment of crisis, you can use this strategy to become aware of your body and bring yourself back to the present.

Acknowledgement helps you accept where you are on your individual healing journey.

As you travel on your healing journey, you need to acknowledge and accept where you are right now. Acknowledgement includes being honest about past traumatic events and the effects they’ve had on you. But acknowledgement doesn’t stop there. It can help you realize that abuse is not your fault and you can heal. Acknowledgement encourages you to recognize that healing will take time. Everyone’s journey is different, and you need to continually assess where you are on yours.

Power Through Surrender is knowing what to fight and, more importantly, what not to fight.

At first, surrender might seem like a word that indicates defeat, but surrender is a way to reclaim power. Power comes through determining what and when to fight. Triggers and unpleasant memories will surface in your daily life. You might try to fight those unwanted thoughts, but fighting often isn’t the most effective approach. If you recognize unwanted thoughts and let them be, they will dissipate faster than if you focus on and fight them.

Mindfulness is the ability to focus on empowering thoughts and feelings while choosing to coexist with unproductive thoughts and feelings.

Mindfulness comes from the realization that you have the power of choice in spite of the trauma you’ve experienced. When negative thoughts come into your awareness, the conscious part of your brain can do something about it. You can’t control all of the thoughts that come into your mind, but you can control the way you react to those thoughts. This strategy isn’t meant to minimize what you’ve been through. You can’t change the past, but you can learn to manage it. Through mindfulness, you can develop habits of thinking that will help you manage your responses to your past on an ongoing basis.

Faith is the act of moving forward based on your belief that healing is possible, even if you may not see it yet.

Faith is a power that has the capacity to change things. It involves believing in a brighter future and believing in something that is bigger than you. This belief doesn’t necessarily need to be rooted in religion or spirituality. Ultimately, you need to believe that you can recover even though the process takes effort and time. When you apply the 5 Strategies to Reclaim Hope, you will heal, but the journey might not go as quickly or as smoothly as you’d like. Use faith to keep your perspective: tomorrow can be better based on what you do today.

 

#“I am a survivor. I am a wife! I am a mom! I am a daughter! I am a sister! I am a friend! I am hope. I am love. I am an encouragement to other women. These words get to define me, not a number in a statistic!

# http://youniquefoundation.org/faith

 

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DOVE Inc. Why I do it…

Domestic Violence awareness

I chose to reach out and speak against Domestic violence, sexual assault, crimes against children and eating disorders and suicidal ideation due to my own traumatic experiences. You may not expect it, you may not think that you can live from day to day, but it truly feels good knowing that I can help someone, share my story in full detail and change lives.

Traumatic experiences has many effects and in different ways. Living with ongoing depression, having PTSD, days of anxiety stricken thoughts and triggers that leave your mind unsettled from the unknown and uncertainty of even trying to make friends, start a new relationship an more….

We can not save lives if we speak after they are gone… Start spreading awareness NOW!! Right now in this very moment.

#SPEAKLIFE

#DOVE: spreading your wings to fly!

Purpose driven…

Domestic Violence awareness

Although the dark clouds may cover you, there will be sunshine for those days that you stand and fight for a piece of mind. Do things that encourage you, makes you smile or just has you curious all over again. Learn a new hobby, join a book club, start a girls night out…. but whatever YOU do; make sure its from your heart.

Listen to the love inside you and not the voices of man… when you are lonely and no one calls, or checks on you… Just know that you create Joy from the love of GOD!! You are never alone when God is your best friend.

Live your life with purpose… on purpose!

Make sure you don’t start seeing yourself through the eyes of those who don’t value you. Know your worth even if they don’t. by deep life quotes

Do you know your worth? What is your self value? Do you look for validation from others?

There are way too many opinions and too many voices in this world. However, have you ever considered that you don’t have to pay mind to everything?

Silence can be a gift, and you need wisdom to know when it is necessary. Sometimes, we have to let go of everything we hear and go on with our lives, not caring about what other people might think about us.

Ultimately, your opinion of yourself is the only thing that should be able to make or break your day, your mood, your drive, your image and your life. How you see yourself will determine your limit and how much you get out of life.

Depression…

Dissociative identity disorder by SiljaVich.deviantart.com on @deviantART

Depressive disorder, frequently referred to simply as depression, is more than just feeling sad or going through a rough patch. It’s a serious mental health condition that requires understanding and medical care. Left untreated, depression can be devastating for those who have it and their families. Fortunately, with early detection, diagnosis and a treatment plan consisting of medication, psychotherapy and healthy lifestyle choices, many people can and do get better.

Some will only experience one depressive episode in a lifetime, but for most, depressive disorder recurs. Without treatment, episodes may last a few months to several years.

Depression does not have a single cause. It can be triggered by a life crisis, physical illness or something else—but it can also occur spontaneously. Scientists believe several factors can contribute to depression:

  • Trauma. When people experience trauma at an early age, it can cause long-term changes in how their brains respond to fear and stress. These changes may lead to depression.
  • Genetics. Mood disorders, such as depression, tend to run in families.
  • Life circumstances. Marital status, relationship changes, financial standing and where a person lives influence whether a person develops depression.
  • Brain changes. Imaging studies have shown that the frontal lobe of the brain becomes less active when a person is depressed. Depression is also associated with changes in how the pituitary gland and hypothalamus respond to hormone stimulation.
  • Other medical conditions. People who have a history of sleep disturbances, medical illness, chronic pain, anxiety and attention-deficit hyperactivity disorder (ADHD) are more likely to develop depression. Some medical syndromes (like hypothyroidism) can mimic depressive disorder. Some medications can also cause symptoms of depression.
  • Drug and alcohol abuse. Approximately 30% of people with substance abuse problems also have depression. This requires coordinated treatment for both conditions, as alcohol can worsen symptoms.

Diagnosis

To be diagnosed with depressive disorder, a person must have experienced a depressive episode lasting longer than two weeks. The symptoms of a depressive episode include:

  • Loss of interest or loss of pleasure in all activities
  • Change in appetite or weight
  • Sleep disturbances
  • Feeling agitated or feeling slowed down
  • Fatigue
  • Feelings of low self-worth, guilt or shortcomings
  • Difficulty concentrating or making decisions
  • Suicidal thoughts or intentions

Treatments

Although depressive disorder can be a devastating illness, it often responds to treatment. The key is to get a specific evaluation and treatment plan. Safety planning is important for individuals who have suicidal thoughts. After an assessment rules out medical and other possible causes, a patient-centered treatment plans can include any or a combination of the following:

  • Psychotherapy including cognitive behavioral therapy, family-focused therapy and interpersonal therapy.
  • Medications including antidepressants, mood stabilizers and antipsychotic medications.
  • Exercise can help with prevention and mild-to-moderate symptoms.
  • Brain stimulation therapies can be tried if psychotherapy and/or medication are not effective. These include electroconvulsive therapy (ECT) for depressive disorder with psychosis or repetitive transcranial magnetic stimulation (rTMS) for severe depression.
  • Light therapy, which uses a light box to expose a person to full spectrum light in an effort to regulate the hormone melatonin.