It’s important to remember that your brain has the ability to change and adapt throughout life. You can take control of your mind and improve your well-being, regardless of the stressful situations you experienced in your childhood and adolescence.
There is a questionnaire called ACE (Adverse Childhood Experiences) that you can use to rate the negative experiences you may have had during your childhood and adolescence.
I would recommend you to fill it out as it only takes 3 minutes. Knowing the results of the ACE questionnaire can have several benefits. First, it allows you to understand how these experiences may have triggered the release of stress hormones that can affect the way your physical body responds to or is vulnerable to certain situations, as well as your brain development and susceptibility to Depression and your memory loss, stress, among others.
You can find the questionnaire for free on Google by searching for “Adult Childhood Experience Questionnaire”.
How many of the ten questions asked did you answer yes to? Statistics show that 61% of people have experienced at least one adverse childhood experience (ACE) and 16% have had four or more. A score above 4 on the ACE questionnaire is thought to increase the risk of health problems from childhood toxic stress.
A stressful childhood does not determine your destiny. You can reduce your risk with determination and a brain-healthy lifestyle.
Developing healthy mental habits can have a positive impact on your life. For example, you can start each day with gratitude by saying, “Today I am grateful that I am alive.” Today will be a wonderful day. This practice directs your mind to the positive rather than the negative.
Before bed, you can use this time to cultivate gratitude and reflect on the positive moments you’ve experienced. If at any time you are feeling sad or anxious, it is helpful to write down your thoughts and question their truthfulness: Is this thought that is making me… sad or anxious really true? The answer is probably no. Instead of letting your mind torment you, you can redirect your thoughts to a different, more positive focus.
In situations where you have been offended or have offended someone else, it is important to cultivate forgiveness. This will allow you to resolve the situation with the person(s) involved without harboring any nasty feelings. It will set you free and help you overcome stressful experiences that shouldn’t be part of your emotional baggage.
Naam breathing to clear traumatic memories
Would you like to improve your thoughts? Try this meditation at least once a week. ILLUSTRATION: IZMIRNA BARRERA
Posture: Cross your arms and place your hands on opposite shoulders. The left arm rests on the right arm.
Breathing: Breathe in through the nose in 4 segments, breathe out through the mouth in 1 count, forming a relaxed “O”. Continue this steady cycle of 5 counts, with no pause between the exhalation and the next inhalation.
To finish: breathe in fully and then again, close your eyes and contract your whole body, breathe out.
Contraindications: If you are menstruating, avoid using the navel too forcefully when exhaling. If you are pregnant, you should not do this breathing. Never do it while driving.
In summary, your past cannot define you and you have the ability to overcome any adverse situation you have faced. They can use tools like breathing and forgiveness, work on themselves to heal themselves, attend support groups, or seek professional help when needed.
If you have minor children, the most important thing is that you by no means create a stressful environment for their growth. Your responsibility is to create an environment conducive to their development and to break the negative patterns that are passed down from generation to generation.
