Creative Healing Techniques for Survivors of Abuse

Unlocking Healing Through Creativity: Art, Movement, and Expression for Abuse Survivors

In the subject of healing, fun and enjoyment aren’t usually the first terms that come to mind. 

But contrary to popular belief, I had the most fun of my adult life overcoming trauma and learning more about myself and what I enjoy.

The outlets that I found brought new energy and a refreshed spirit to my journey. 

Personally, I didn’t feel the need for hours and hours of therapy and leaning on another person to help me through the process. As a writer, journaling and meditating on what presented itself through my writings served as an introspective type of therapy. You can’t ignore yourself or your thoughts when it’s written in black and white, right in front of you. 

And while there is absolutely nothing wrong with more traditional methods of healing like therapy and support groups (I did join a support group for some time that I liked a lot!), there are so many different creative and free techniques that offer alternative ways to process pain, rebuild your confidence and get back to your best self. 

Creative expression not only allows for emotional release, but it also allows you to discover and practice WHAT YOU’RE GOOD AT. Ultimately, you allow yourself to become more curious about yourself by trying new things. You also allow for an emotional release through getting the pain out into the world in another form. 

Here are some powerful and creative healing techniques that can help you on your journey to recovery.

Expressive Writing and Journaling

We will start with my most obvious favorite - writing! Believe it or not, trauma turned me into an author. It was the greatest transition from pain to empowerment. 

What I thought was just a journal turned into a book about my experiences and my advice for others in similar situations (Uncovering Your Power). 

As a survivor, writing can help you make sense of your thoughts and process your emotions.

If you had a diary as a child, currently enjoy writing, or have always wanted to try journaling, I encourage you to give it a try!

In writing, you will find the ability to regain a sense of control over the narrative of your life. In essence, you can begin to write your own story. 

If you’re stuck on where to start, try these techniques: 

• Stream-of-consciousness journaling – This type of journaling involves writing the first thing that comes to your mind, without judgment or reason. It can be random and doesn’t have to be about anything in particular. Just pick a time of the day to write, and at that time, try to eliminate distractions, be quiet and still, and jot down the first things that come to mind. It doesn’t have to be pretty! Just let it flow. This type of uncensored writing can provide you with emotional relief. Kind of like unpacking a really heavy bookbag, one book at a time. 

  
  

• Writing Letters – This is one of my favorites and you can go so many directions with it! You can write healing love letters to yourself, you can write compassionate letters teaching and forgiving your younger self, you can write deep and revealing messages to your past abuser (please don't send!), or you can write hopeful messages to your future self. The possibilities with this style of writing are endless. Find what works for you. Engage in strategies that help to heal and not hinder you. 

  
  

• Poetry or storytelling – If you have the art of rhythm and flow (and even if you don’t!), creating poems and short stories is an amazing way to release emotions and create something brilliant for yourself or others. Creating fictional stories allows you to get back to a childlike state of imagination and creativity. The story becomes whatever inspires you or needs to be released. You might be surprised by what you’re able to create! 

Art Therapy and Creative Visualization

When words fail, draw it out! Painting, drawing, making your own vision board, even throwing paint at a wall and changing the expression of your home are all fun and amazing ways to release pent-up trauma. 

Survivors can explore:

• Painting or drawing emotions – You can use colors, shapes, and images to bring your subconscious emotions to the surface. What’s living inside of you the moment you pick up the brush? Paint it! Explore it. Have fun with it. Uncover who you are with the brushstrokes of a paintbrush or the defining lines of a pencil. You don’t have to be an artist or spend a lot of money to enjoy creating. You can go to the dollar store for supplies! Just pick up a few tools and colors of your liking, and allow yourself to create without judgment. Be free. 

  
  

• Vision boards – If you don’t consider yourself artistically inclined but still enjoy the art of creating, try making a vision board! This is one of my favorite activities. Find some old newspapers and magazines, your local library might even have some they’re willing to give away for free. Cut out your favorite images and create. I love using this strategy to bring positive images, affirmations, and future goals to one creative place that I can hang up and look at every day. 

  
  

• Mandalas and coloring books – Mandalas are geometric shapes that depict the universe, symbols in a dream, or some sort of philosophical concept. They are grounded in Hindu and Buddhist symbolism and offer amazing frameworks to explore your creativity. You can find outlines in a Google search and print the ones you like most to color in. Similarly, you can go back to your childhood (and there are lots of adult coloring books too!) and find your favorite themed coloring book, pencils, pens, or crayons and find a good down time for you to sit still with your outline, and color. This is an amazingly peaceful outlet for healing. 

Movement-Based Healing

Reconnect with your body in a safe and empowering way that allows you to dance and flow within yourself. Healing through movement is stimulating and engaging. Don’t be surprised if you find yourself getting lost in yourself. Stay there for as long as you need and want to…

Some amazing movement-based therapies include:

• Dance therapy – Express your emotions through dance. You can try any type of dance you already enjoy or explore something new. If you’re at home trying to figure this out alone, look up some new ideas on YouTube. Dancing can help you regain a connection to your body and the freedom that lies within. 

  
  

• Yoga and breathwork – Yoga is known for its spiritual healing abilities. You don’t have to use dramatic or over-the-top poses to release your emotions and grow a deeper connection to your inner self for this to be effective. Gentle movements and mindful breathing are just as powerful as some of the most intricate poses available to yogis. Most community gyms offer yoga classes as a part of your membership. You can also grab a mat or blanket and practice this in your home or out in nature on a pretty day. Yoga and breathwork are some of the best techniques to promote relaxation and reduce trauma-related stress.

  
  

• Martial arts and boxing – I enjoy boxing and the art of martial arts so much. As I recovered from abuse, I fell in love with boxing and the sense of confidence that I felt learning new techniques and how to protect myself. You don’t have to engage in contact martial arts or boxing to try this out! You can learn on your own through videos, you can hire a trainer to show you the techniques, or you can join cardio-based classes that allow you to learn the skill without contact. Martial arts of all types have been known for decades as some of the most powerful tools in healing and building a newfound sense of confidence.  

Music Therapy and Sound Healing

Music is a gift from the heavens. Whether you are just listening to it or have the ability to create it yourself, music can help you shift your emotions, gain inspiration, and stimulate healing. 

There are a few ways to explore this as a healing technique that you might not have considered: 

• Creating playlists – Taking some time to simply create a playlist that speaks to YOU will offer you enjoyment and peace and a new resource that is timeless. Creating a playlist is a type of artistic expression in and of itself, and you can create different playlists for different moods, situations, or even just to express how you’re feeling at that moment. 

  
  

• Singing or playing an instrument – If you enjoy the sound of your voice or know how to play an instrument, this is a beautiful way to step into a different energy and express yourself through wavelengths and natural gifts. Even if you’re not skilled in these areas, there are coaches, apps, and videos online that can help guide you to become a better singer or learn to play an instrument of your choice. This will not only aid in the healing process, but playing instruments is also known to stimulate different areas of the brain that help with cognitive function, emotional regulation, and reducing the risk of dementia. 

  
  

• Sound baths and binaural beats – This is a technique I’ve always wanted to try. If you’ve tried it, please let me know what you love about it! Sound baths and binaural beats use the power of vibrations to promote relaxation and emotional balance. I even hear they have the ability to help one sleep better, reduce anxiety, and reach meditative states more easily. 

Nature Therapy and Grounding Practices

When it comes to true healing, all that you ever need is yourself. God has provided us with so many free tools for healing and growth that we can enjoy.

Nature is one of the most powerful tools in helping you reconnect with yourself and find your place of peace. 

Some natural healing techniques include:

• Walking in nature – Just walking will heal you. It can bring you clarity, help get you out of a bad mood, or give your body a pick-me-up. Try a gentle walk in your favorite park or by the water. Stress? Clear your mind as you walk, and you’ll forget about it, if even just momentarily. 

  
  

• Gardening – What better way to heal than to give back to this earth so that it can, in turn, give back to you! Planting, nurturing, and growing plants can be a symbolic form of healing that can relax you and give you something to care for and renew. You don’t need much to garden, and just having your hands in the soil can take you to another place that deepens your healing journey. 

  
  

• Earthing (grounding) – Grounding or earthing is the act of directly connecting your body to the earth's natural charge. Many people do this by walking barefoot on grass or sand. This act can help you regulate your emotions and enhance your sense of stability. It can also reduce pain and inflammation within the body and help you sleep and elevate your mood.

Guided Imagery and Visualization

You can even heal while sitting still.

Visualization is a powerful tool in creating the life that you desire and finding your place of peace within. Techniques like guided imagery and visualization allow you to create your own positive experiences in that moment. 

Try practicing: 

• Safe space visualization – Imagine a place where you feel completely safe and free. Allow yourself to embrace that moment and do whatever you’d like within your vision. Maybe you see yourself dancing, or cooking, or running in a field or enjoying your favorite play, the possibilities are endless. This act provides you an opportunity to embrace yourself in a safe energy and provide yourself with comfort during times of stress. 

  
  

• Future self visualization – There is nothing more powerful than seeing yourself healed, happy, and successful. This exercise will offer you the motivation and hope to stay energized in your journey. Empower yourself to see your best self without limitations. Anything that you imagine is possible. 

  
  

• Energy cleansing techniques – When you’re feeling stuck or less than motivated, imagine the energy that’s making you uncomfortable being washed away from you completely. You can even use movement to wipe or shake the bad energy off. Dance and watch the energy flow from your center, out through your arms, and away from your pointed fingertip. Do whatever comes most naturally to you. This will offer you an emotional reset and show you your innate ability to restore your spirit and improve your mood. Nothing controls your experience but you. 

Healing from abuse or a toxic relationship can take time, but if you are open to the process, there are endless strategies available to aid in your journey.

Creative outlets allow you to not only heal but to enjoy the process of healing.

No matter what outlet you choose to help you in your healing process, it should feel good and not like a heavy burden. You want to implement practices in your life that you enjoy doing so that you will make them a part of your new lifestyle. Whether it be therapy, counseling, art, music, movement or nature - taking a step to invest in your healing is an amazing way to show yourself love and move forward from the past.

Enjoy the process of redefining your experience. 

Warmly yours, 

Nicole B

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I am an author and trauma-recovery expert dedicated to helping survivors of intimate abuse reach new heights through healing, love, and career & financial guidance. Not only can you heal after a toxic relationship, but you can also thrive and live a happy and successful life.

This is your birthright. 

If you are struggling to find your power and could benefit from a helping hand, check out my Self-Mastery Academy or contact me. I would love to help empower your journey.