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Micro-Healing: What It Is and How to Do It

By Tiffiny J. Fambro | Health

Nov 03
Woman sitting at table thinking

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The last major trauma I went through in my life was my divorce. I was already seeing a therapist as my marriage was leaving me depressed and emotionally broken. Going to therapy really helped me process my emotions and eventually helped pull me out of depression after the divorce.

Even though I still advocate professional therapy, looking back, I realize there were other things that I was doing to promote my healing.

Daily small habits that I started to slowly incorporate into my lifestyle helped me on the journey. These daily habits are a part of what I call, micro-healing.

What is Micro-Healing?

Micro-healing in this context is the idea of incorporating small daily doses of healing practices into your life. The reason that it’s called micro-healing, is because these small practices should not take a lot of time and should be used as part of an overall mental health and self-care routine.

Micro-healing can be used even if you are going to therapy, taking medication, or doing some other type of large-scale mental health plan.

Micro-healing can be used by anyone, even if you have not gone through a very traumatic situation. As human beings, we all face challenges in life and can benefit from daily doses of joy to help us heal even what we perceive as minor emotional wounds.

What Are the Benefits of Micro-Healing?

Micro-healing promotes overall mental, emotional and physical wellness. It helps to boost the serotonin hormone, which is the hormone that makes us feel a sense of overall well-being, happiness and stabilizes our mood.

Micro-healing will help you to decrease anxiety, have a positive outlook on life, build confidence, build self-esteem, increase feelings of self-worth, and give you the ability to build resistance against daily stressors.

woman looking out of window

How to Do Micro-Healing

Learning to incorporate micro-healing into your daily life is simple. 

The first step is to write in your schedule or calendar 1-2 times in the day where you will take a 5 to 15 minute break. Next, you will pick 1 task from the below micro-healing list to do during your break. The point is to make sure the task is only 5, 10, or 15 minutes in length, as you don’t want it to take up too much time.

Here is a micro-healing list to help you get started:

Mindfulness Activities

  • 5 Minute Journaling to express your thoughts, give gratitude and set goals for the day
  • Listening to upbeat music for 10 minutes
  • 5-minute belly breath will help with relaxation
  • Adult coloring for 10 minutes which will help reduce stress and anxiety
  • 10-minute meditation
  • Working on a crossword puzzle for 10 minutes helps improve memory and brain health
  • Reading a passage of an uplifting or motivating book for 10 minutes
  • Turning off all electronics 10 minutes before bedtime
  • Writing a gratitude list for 5 minutes
  • Sitting in silence for 10 minutes
  • Taking 5 minutes to burn a candle and say an affirmation

Physical Activities

  • 10-minute yoga
  • 15-minute walk outside
  • 5 pushups
  • 10 jumping jacks
  • 10 standing squats
  • Playing ping pong for 10 minutes
  • Petting an animal for 10 minutes
  • 5 minute self-massage

Nutrition and Vitamins

  • Taking 15 minutes to make a lunch that incorporates non-processed whole foods
  • Taking Vitamin D (with supplementation or sunlight) to boost mood
  • Taking L-theanine Amino Acid which helps with focus and relaxation
  • Drinking green tea during the day for a natural boost in energy level
  • Taking a probiotic to help with gut health which can affect your mood
  • Taking melatonin before bed to help you sleep better
  • Taking 5 minutes to drink a full glass of water and detox the body
  • Eating meals without being in front of a screen (no computer, tablet, or television)

Other Ideas

  • Take 15 minutes to write a letter to someone that hurt you, but don’t send the letter- burn it or put it away
  • If needed, take 15 minutes to cry (this is a way to express emotional release)
  • Sing your favorite song out loud in the shower
  • Take 5 minutes to write out what you are proud of yourself for
  • Write on a sticky note, “I love you” or “I am enough” then stick it to your bathroom mirror- read it every morning
  • Rub pleasant smelling lotion on your hands or entire body

As you can see, these are very simple, short tasks that don’t require a lot of money and don’t take a lot of time. You can start with 1 every day then once you get used to doing one, add another one at a different part of your day.

For example, you may wake up brush your teeth, and say “I Am Enough” while looking in the mirror. Then, later after lunch, you may stand near your desk and do 10 squats and 10 jumping jacks to get your body moving. The idea is to be intentional about adding little injections of tasks that make your body and mind feel good.

Please note, I’m not a doctor or a therapist, so be sure to check with your doctor before you proceed to use my advice.

Conclusion

Micro healing is a small yet powerful part of the overall healing journey. Whether you have gone through a major traumatic event, a life change, or just facing daily small challenges, micro-healing can help. It does not take a long time, is mostly free, and will bring more feelings of peace, satisfaction, and contentment into your daily life.

Let me know if you are using mico-healing throughout your day and how it has affected your life.

About the Author

Tiffiny has a B.A. in Psychology, and master’s degree in Public Health Education. She worked in consulting for over 16 years, as well as previously owning a fitness and health business. In her personal life, she used personal development, mindset and health strategies to go from being overworked in a demanding corporate career, emotionally drained in a toxic marriage, physically unhealthy, and depressed to becoming an award-winning figure level bodybuilding athlete and entrepreneur. As a women’s empowerment coach, she works to help women get clear on their goals, build confidence, increase self-esteem, take action on their deep desires and create a life they love

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