3 Powerful Phrases to Overcome Trauma and Reclaim Strength

From my counseling clients, I have learned that personal empowerment begins with recognizing and accepting your emotions. Whether you feel anger, sadness, or disappointment, acknowledging these feelings allows you to process the hurt rather than suppress it.

Setting healthy boundaries is essential for protecting your well-being in abusive or toxic situations. Clearly defining and communicating your limits empowers you to take control and prioritize your safety. Focusing on personal growth instead of the source of your pain can also be transformative.

Let's now look at three empowering self-talk phrases to help navigate trauma-related experiences that have hurt you.

1. "I Acknowledge My Feelings"

Recognizing and accepting your emotions is the first step toward healing. Acknowledging how you feel, whether anger, sadness, or disappointment, helps you process the hurt instead of suppressing it.

Example: Emotional Abuse

Consider Serena, who has been in a relationship where her partner constantly belittles her, making her feel worthless. She might say to herself:

• "It's OK to feel hurt and upset right now. I have been emotionally mistreated, and my feelings are valid."
• "My sadness and anger are natural responses to the emotional abuse I endured."

Serena begins the healing process by acknowledging her feelings and validating her experience.

Example: Workplace Bullying

John experiences workplace bullying from a colleague who undermines his efforts and spreads rumors about him. He might tell himself:

• "I feel frustrated and anxious because of the way my colleague treats me, and that's a normal reaction to bullying."
• "My feelings of stress and hurt are legitimate given the hostile work environment."

2. "I Can Set Healthy Boundaries"

Remind yourself that you can set boundaries to protect your well-being. This might involve limiting your interactions with the person who hurt you or communicating your needs.

Example: Physical Abuse

Maria has been in a physically abusive relationship. She decides to set boundaries for her safety:

• "I deserve to be treated with respect and kindness. I will no longer tolerate physical abuse."
• "I will prioritize my safety by seeking help from friends, family, or a support group and considering a restraining order."

Setting these boundaries empowers Maria to take control of her situation and seek safety.

Example: Toxic Family Relationships

David has a toxic relationship with a family member who constantly criticizes and manipulates him. He sets boundaries by limiting contact:

• "I have the right to limit my interactions with this family member to protect my mental health."
• "I will communicate my boundaries clearly and stick to them, even if it's difficult."

3. "I Choose to Focus on My Growth"

Shifting your focus from the person who hurt you to your personal growth can be empowering. I'd like you to reflect on what you can learn from the experience and how you can use it to become stronger.

Example: Sexual Abuse

Emily, a survivor of sexual abuse, finds strength in focusing on her personal growth and healing:

• "I can grow as a person. My strength and resilience are my focus."
• "I will seek therapy and support groups to aid my healing process and rebuild my sense of self-worth."

Emily’s focus on growth helps her reclaim her life and find empowerment after trauma.

Example: Cyberbullying

Alex, who has been a victim of cyberbullying, decides to focus on his resilience and self-improvement:

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• "I will focus on my healing and self-improvement rather than holding onto anger."
• "I can use this experience to advocate against cyberbullying and support others who have been affected."

Practical Tips for Implementation

Journaling. Writing down your thoughts and feelings can help you process them more effectively. For example, keeping a daily journal to reflect on your emotions and experiences can be a therapeutic outlet.

Mindfulness. Practicing mindfulness or meditation can help you stay grounded and present. Deep breathing, meditation, and mindful walking can reduce stress and increase emotional resilience.

Support System. Talking to trusted friends, family members, or therapists can provide perspective and support. Surrounding yourself with a supportive community can significantly impact your healing journey.

By acknowledging your feelings, setting healthy boundaries, and focusing on your growth, you can navigate the complex emotions associated with being hurt and move toward healing and personal empowerment.

Please consult a qualified mental health professional to address mental health concerns related to physical, emotional, or sexual abuse, or other traumatic experiences. To find a therapist, please visit the Psychology Today Therapy Directory.