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Quick bits of therapeutic info and learning, ideas, concepts, and quotes.
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3: Keys
2: Concepts
1: Quick Article
“Healing is not the absence of the pain. Healing is the ability to move through the pain."
— Unknown
3 Keys:
The Weight of Our Past: We all carry emotional baggage—whether it’s from past trauma, hurtful experiences, or mistakes we've made. This weight can affect us in many ways: it can shape our self-worth, how we react to stress, or even how we trust others. It’s important to recognize that carrying this weight doesn’t make us weak; it’s simply part of being human. And just because we carry it doesn’t mean it has to define us forever. The first step in healing is acknowledging the weight we carry and realizing we have the strength to do something with it—even if we’re not yet sure what that looks like.
Choosing Healing Over Hurting: Choosing healing over hurting isn’t always easy, but it is a choice that can be incredibly empowering. Science shows that when we decide to focus on healing, we activate parts of our brain that support resilience and emotional recovery, which, in turn, reinforces our ability to move forward.
Letting Go to Move Forward: Holding onto past pain can keep us stuck, making healing feel impossible. But letting go isn’t about forgetting—it’s about loosening the hold that pain has on us. When we begin to release even a small part of what weighs us down, we create space for something new: growth, possibility, and a path forward.
A Couple of Concepts
Healing Takes Courage (Vulnerability): It takes courage to open up about our struggles, and research shows that being vulnerable is actually a strength. Dr. Brené Brown’s research on vulnerability highlights that when we allow ourselves to be vulnerable, we open up to more meaningful connections and healing. From a scientific standpoint, vulnerability helps activate the brain’s social circuitry, which supports stronger relationships and emotional resilience. It’s a tough journey, but embracing vulnerability is shown to enhance our ability to process emotions and reduce stress.
Small Steps Lead to Big Change (Habit Formation): Healing doesn’t happen overnight, and that’s okay. In fact, small steps are what lead to lasting change. Research on neuroplasticity has shown that the brain can adapt and change through repeated behaviors, especially positive ones. By focusing on small, consistent actions—like mindfulness, journaling, or self-compassion—we actually rewire our brains, making it easier to form new, healthier habits. Over time, these small actions can lead to significant improvements in emotional well-being and resilience.
A Quick Overview:
Healing is a process and a journey that involves letting go of the things that no longer serve us.
When we hold onto past hurts, it can change the way our brain handles emotions. Research shows that unresolved stress—especially emotional pain—can raise our cortisol levels (the stress hormone), which impacts everything from our mood to our physical health.
But here’s the great news: our brains really are adaptable at every age.
Our brains can create new pathways and heal themselves. Practices like forgiveness, mindfulness, and letting go of negative emotions can help rewire the brain, making it easier to handle stress and regulate emotions.
Neuroscience backs this up, showing that people who practice forgiveness and emotional release actually show lower levels of stress and increased feelings of happiness.
Letting go doesn’t mean we forget what happened—it means we stop letting it control our present. Learning to let go also includes learning how to forgive— to forgive ourselves and to forgive others.
Forgiveness is a pivotal issue in life, and the practice of forgiveness has been scientifically proven to reduce stress. Studies show that when we forgive, we lower our blood pressure, reduce stress, and even boost our immune system. Letting go of grudges and resentment—which are often rooted in a need to forgive— can also bring us emotional peace and freedom. Learning how to forgive and to process the anchors that cause us pain are the cornerstones of therapy.
So, while it may feel difficult, letting go is one of the most healing things we can do. It allows us to move forward, emotionally and physically.
And if you’re ready to take the next step on your healing journey, we’d love for you to join us at the Storms of Change Healing Retreat from July 12-17, 2025, at Imiloa Institute in Costa Rica. This retreat will guide you through the healing process, helping you release what no longer serves you and step into a brighter, more peaceful future.
References:
Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. Penguin Books
Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Enright, R. D., & Fitzgibbons, R. P. (2015). Forgiveness and Health: Scientific Evidence and Theories Relating Forgiveness to Better Health. Springer.
Better Wellness Retreats. (n.d.). Storms of Change Healing Retreat. Retrieved from https://www.betterwellnessretreats.com
We’re Going on Retreat in July!
Limited Spaces Available - We’d Love to Have You Join Us!
In light of what so many of us have endured here in Florida, the Storms of Change Retreat offers a sanctuary to reconnect with inner resilience and rediscover a deeper sense of safety and strength.
Designed for those ready to transform upheaval into growth, this immersive six-day in-retreat experience—to be held at the incredible Imiloa Institute—blends healing practices, expert guidance, and Costa Rica’s natural beauty to inspire meaningful transformation and renew your sense of hope.
Imiloa Institute, a private 5-star wellness and yoga retreat center, offers a safe, supportive, intimate, and thoughtfully designed space to encourage healing, reflection, connection, and lasting renewal.
For more info and to Retreat with us: www.BetterWellnessRetreats.com
by Laura Weber Garrison, PhD
New Editorial Review!:
"Damaged Rudders" is an essential guide for anyone seeking to navigate the challenging journey of trauma recovery. Laura Weber Garrison, PhD, masterfully combines her personal experiences with practical, evidence-based strategies, offering readers a transformative approach to healing. Through creativity, restorative yoga, artistic expression, and spiritual insights, Dr. Garrison provides a comprehensive, science-supported toolkit for building resilience and self-discovery.
This book is not just another self-help manual; it’s a deeply inspiring invitation to reclaim your life and rediscover your inner strength. Each page resonates with Dr. Garrison’s dedication to encouraging creative resilience and promoting lasting change. "Damaged Rudders" helps readers reconnect with their true selves and embrace a life filled with purpose and joy.
For anyone ready to embark on a journey of deep healing and transformation, "Damaged Rudders" is an indispensable read.”
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