How to Heal Adverse Childhood Experiences in 5 Steps
A practical step-by-step guide to invest in Self-Discovery + Emotion Regulation
Effects of Abuse, Neglect, & Household Dysfunction
Adapted from Patrick Teahan LICSW video — Was I abused? Childhood PTSD Info and Questionnaire
ACE | Adverse Childhood Experiences
(1) Abuse can show up in many forms:
Physical, Emotional, Sexual
(2) Neglect can be overt or covert:
Emotional, Physical
(3) Household Dysfunction can be relentless:
Substance Abuse, Domestic Violence, Incarceration, Divorce, Mental Illness
How to Heal from Adverse Childhood Experiences
(1) Recognize the impact of childhood abuse
Resources: Life Level Journal, Maslow’s Hierarchy of Needs Monthly Check-in Journal
Gain awareness of the effects of childhood abuse on your emotional, psychological, and physical well-being. Educate yourself about common symptoms and patterns that may arise due to the trauma. Recognize that your experiences were not your fault and understand that healing is possible.
Use Maslow’s Hierarchy of Needs as a guide to identify and prioritize your emotional, physical, and psychological needs. Create a monthly check-in journal where you assess each level of the hierarchy and reflect on areas that require attention. This practice allows you to gain clarity on your needs and take proactive steps toward meeting them.
(2) Understand narcissistic family dynamics
Resources: Network Journal, Emergency Comfort List, Network Journal with Trust Rating Scale
Explore the characteristics and behaviors of narcissistic family members here. Learn how these dynamics can contribute to a toxic environment and affect your sense of self-worth. Understanding narcissism and its impact can help you detach from harmful patterns and foster self-compassion.
Create an emergency comfort list comprising activities, objects, or people that bring you comfort and solace during challenging times. This readily available list helps you access primary sources of emotional support when you need them the most. Identify what makes you feel nurtured, whether it’s a warm cup of tea, a favorite book, or talking to a trusted friend.
Maintain a network journal where you record your interactions with people in your life. Include a trust rating scale to assess the level of trust and support you feel from each individual. This journaling practice allows you to evaluate and enhance your support system, identifying those who genuinely provide the care and understanding you deserve.
(3) Seek professional support
Resource: Triggers & Trauma Journal, Daily Journal with Mood-Based Prompts
Engage with a licensed therapist or counselor who specializes in trauma and abuse. Professional guidance can provide you with the necessary tools, coping strategies, and emotional support to navigate your healing journey. Therapy offers a safe space to process your experiences and develop healthier ways of relating to yourself and others.
Dive deeper into your emotions by using mood-based prompts in your journaling practice. These prompts can help you explore and express your feelings in a safe and reflective space. By describing your emotions, you gain a better understanding of their origins and the impact they have on your well-being.
(4) Process childhood trauma through journaling
Resource: Incident Report, Daily Journal with Mood Tracker
Engage in trauma-focused therapies such as Cognitive-Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), or somatic-based approaches. These therapeutic modalities can help you process and release the traumatic memories and emotions associated with childhood abuse and PTSD.
Start by keeping a daily journal where you record your emotions and moods. This practice helps you become more aware of your feelings and identify patterns over time. Use a mood tracker to visually track your emotional states and gain insights into your emotional landscape.
(5) Cultivate resilience and self-growth
Resource: Quest Tracker, Habit Tracker with Time Blocks for Self-Care, Network Journal with Boundaries/Red Flags Tracker
Embrace your journey of healing as an opportunity for personal growth and resilience-building. Engage in activities that foster self-discovery, such as journaling, creative expression, or mindfulness practices. Surround yourself with a supportive community or join support groups where you can connect with others who have experienced similar challenges.
Cultivate a consistent self-care routine by using a habit tracker that includes dedicated time blocks for self-care activities. Incorporate activities that nourish your mind, body, and soul, such as exercise, meditation, hobbies, or spending time in nature. By prioritizing self-care, you nurture your emotional well-being and build resilience.
Prioritize self-care practices that nurture your physical, emotional, and mental well-being. Engage in activities that bring you joy, practice relaxation techniques, and develop a self-compassionate mindset. Cultivate a positive self-image and challenge the negative beliefs that may have been ingrained during your childhood.
Establishing healthy boundaries is crucial for protecting your emotional well-being. Use a network journal that includes a boundaries and red flags tracker. Monitor your interactions and note any instances where your boundaries are crossed or when you observe red flags. This helps you become more assertive in setting and maintaining boundaries that support your emotional growth.
Learn to set and enforce healthy boundaries with toxic family members or individuals who perpetuate harmful behaviors. Identify your needs and communicate them assertively, recognizing that you have the right to protect yourself from further harm. Surround yourself with supportive and understanding individuals who uplift and validate your experiences.
Conclusion
By utilizing the support of professionals, self-care practices, and a supportive community, you can embark on a transformative path toward healing.
Reclaim your inner strength, rewrite your narrative, and build a future grounded in self-compassion, growth, and emotional well-being.
Embark on this empowering journey of overcoming childhood emotional neglect, armed with practical tools and insights backed by credible psychological research. Reclaim your emotional well-being, foster resilience, and build a future filled with emotional growth and fulfillment.
Together, we can overcome and thrive. Let’s break free together!
How to Get Started | Free Digital/Printable Tools
I designed a free digital and physical print Wellness Journey tool to help you get started. Join the community to access the self-improvement resource database and take control of your life today! Are you ready to transform your life?
Print: My Wellness Journey | Daily Journal + Habit Tracker + Life Planner + Health Log
Digital: Emotion Regulation & Life Quality Manager | Ultimate Life Planner 🎯 | Notion Template
Who would you be today without the burdens of your trauma, insecurities, and fears holding you back? Please keep fighting, you are worth it.
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Disclaimer: Written with the assistance of Chat GBT to pull the topic theme, and recommended readings/resources.
