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Exercise for Releasing and Learning From Trauma

Write each year that you have been alive in the left column, including the age you turned that year. Write down any traumatic experience that occurred in your life corresponding with the year it occurred. Allow yourself to determine for yourself what you consider a traumatic experience. Next, write down the unpleasant emotion(s) you associate with that experience. Next, write down what you learned from the experience. This may take awhile. Sit with your feelings that may be coming up. Try to find something positive that you learned about yourself or your path from this experience. Next, write down a list of all of the unpleasant emotions that you wrote down, not listing repeats. Next to each of these, write down a contrasting positive emotion (for example, next to fear, write down safety). The completed list of positive emotions will be useful for you to imagine and envision in your life.