The Turning Point 💖Interrupting the Cycle -Heart of Healing Trauma
- Upan Lifton
- Jun 24
- 3 min read
Updated: Jun 25
From the Heart of Healing Trauma series:
Awareness is powerful.
But awareness alone doesn’t change the pattern.
The turning point comes when you begin to choose differently.
Not perfectly.
Not every time.
But consciously.
Each new choice begins to break the old cycle.
🔄 Why Change Feels So Hard
Change can often feel like an insurmountable challenge, particularly when one has been entrenched in a trauma loop for an extended period. This loop creates a sense of familiarity that can be both comforting and suffocating, making it difficult to envision a different reality.
The patterns established in these loops become automatic responses, ingrained in the very fabric of our daily lives.
You react before you reflect. In moments of stress or perceived threat, the instinctual reaction takes precedence over thoughtful consideration. This knee-jerk response can lead to decisions that are not aligned with our true desires or values.
You attach before you assess. Relationships formed in the shadow of trauma often come with a sense of urgency, leading to connections that may not be based on mutual understanding or respect. This premature attachment can cloud judgment and obscure the reality of the situation.
You defend before you discern. The protective mechanisms we develop in response to trauma can cause us to erect barriers before fully understanding the intentions of others. This defensive posture can hinder genuine connection and limit personal growth.
The rapid pace of this cycle often feels overwhelming, as if it operates on a loop that is faster than our ability to consciously interrupt it. Each reaction seems to propel us further into the cycle, making it difficult to break free.
However, it is essential to recognize that change is possible. The truth is that you can slow down this cycle and reclaim your agency. One breath at a time can serve as a powerful tool in this process, allowing you to create space for reflection and intentional action.
🛑How to Interrupt the Trauma Cycle
To effectively interrupt the trauma cycle, consider the following steps:
1. Pause.
In moments of heightened emotion or stress, the first step is to literally stop what you are doing. This pause is crucial for breaking the automatic responses that have become habitual.
Take a moment to take a deep breath. Inhale deeply, allowing your lungs to fill with air, and then exhale slowly. This simple act can ground you in the present moment.
Consider delaying your response to a text or stepping outside for a brief walk to clear your mind. The act of pausing allows you to regain control over your reactions and gives you the opportunity to choose your next steps more mindfully.
2. Name What’s Happening.
Once you have taken a moment to pause, the next step is to acknowledge what you are experiencing. Say to yourself, silently or out loud:
“This feels familiar. This is not the past.”
This affirmation serves as a reminder that while the feelings may be reminiscent of past trauma, the current situation is different. By naming your experience, you create a separation between the past and the present, which can help to diminish the power of those old patterns.
3. Choose a Micro-Shift.
After pausing and naming your feelings, it is time to make a conscious choice about how to proceed. Consider implementing a micro-shift in your behavior or response. This could be as simple as altering your tone of voice when communicating, setting a healthy boundary with someone, or opting for a peaceful walk instead of engaging in conflict.
Each small shift you make serves as a crack in the rigid patterns of your trauma loop. These cracks are significant because they allow light to enter, illuminating new possibilities and perspectives that may have previously been obscured by the weight of trauma.
By embracing these micro-shifts, you begin to cultivate a sense of agency and empowerment, gradually transforming your relationship with change and fostering a healthier, more adaptive response to life's challenges.
🧘♂️Meditation: The Power of Pause
“One Breath, One Shift” (2 minutes)
Sit or stand where you are.
Close your eyes gently.
Inhale slowly through your nose…
Exhale completely through your mouth.
Imagine a moment of overwhelm from your life. Instead of reacting, pause.
Say silently: “In this breath, I choose differently.”
Breathe in: Clarity
Breathe out: Choice
Feel the possibility of a different outcome… even if it’s small.
Open your eyes and carry this pause with you.
🌼A Reflection for the Journey
What is one moment today I can pause… and choose differently?
✨If this touched something in you, share it with someone walking their own healing path. Stay tuned for Part 5: “The Safe Haven Within – Creating Internal Safety”
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