Down the Rabbit Hole: A Journey Through the Dimensions of Healing

There I was again—caught in the loop of doom scrolling. But let’s be honest, I prefer to call it “going down the rabbit hole.” And this time, instead of stumbling into a sea of memes or hot takes, I followed the white rabbit right into the heart of healing. What started as a casual scroll turned into a deep dive of self-reflection, considering what healing really means to me, and how that meaning took root in my life.

Healing Isn’t Just About Forgiveness—It’s About What Comes After

As kids, we’re often told to say “sorry", to forgive, and to move on. But no one really hands us the actual tools to heal from what we’ve experienced—or what we’ve done

This gap in emotional education doesn’t just vanish with age. It lingers. It shows up in our adult lives as unconscious habits: quick tempers, deep sensitivities, or shrinking at raised voices or sudden gestures. We feel the discomfort, but we don’t always understand where it’s coming from. These patterns can make it hard to form and maintain healthy relationships.

Healing isn’t a one-and-done event. It’s dimensional—it touches our physical, emotional, mental, and spiritual well-being. And like software updates running quietly in the background, healing practices help keep us functioning day-to-day, even when we’re not actively thinking about them. You don’t always notice the work being done, but it’s keeping the system from crashing.

How Your Body and Mind Work Together

One concept that really helped me wrap my head around this is Embodied Cognition. According to this theory, your mind isn’t just shaped by your brain, but by your body and environment, too. In other words, your brain takes cues from how your body reacts to what's happening around you.

“Our physical experiences shape the way we think, feel, and act.”

- Dr. Susan Goldin-Meadow, Psychologist

That’s why healing isn’t just “in your head”—it’s in your body, too.

Breaking the Cycle: Generational Trauma Isn’t Your Destiny

Let’s talk about the weight some of us carry that didn’t even start with us—generational trauma. Some might call it a generational curse: passed-down pain, misfortune, and harmful coping mechanisms, fueled by racism, oppression, poverty, violence, or neglect. This trauma gets passed along through genetics, environments, and behaviors. But here’s the good news: you have the power to stop it. Healing begins with awareness and the choice to chart a new path. Healing can begin with you. It starts by reframing your mindset and taking steps toward emotional freedom, even when that journey means healing from the wounds of a parent who never got to heal themselves.

"Healing doesn't mean the damage never existed. It means the damage no longer controls your life." - Akshay Dubey

Your Healing Journey Blueprint: The 7 Essential Components

1. Self-Awareness: Knowing Where It Hurts

The first step in healing is recognizing how an experience shaped you—physically, mentally, and emotionally. Ask yourself: What do I need to heal in each of these areas?

Tip: Journaling daily can help you spot patterns and triggers over time.

2. Acceptance: Let Go of What You Can’t Change

Acceptance doesn’t mean approval—it means acknowledging reality. Forgiveness, especially forgiving yourself, is a critical part of this stage. You’re not excusing what happened; you’re choosing peace over pain.

Tip: Practice self-forgiveness by writing a letter to yourself from a place of compassion.

"Forgiveness is not an occasional act; it is a constant attitude." - Martin Luther King Jr.

3. Rebuilding Trust: With Others and With Yourself

Healing means learning to trust again—especially yourself. When you’ve been hurt, self-doubt can creep in. Rebuilding that trust takes time and gentle effort.

Tip: Set small, achievable goals. Keep promises to yourself.

4. Processing Emotions: Feel It to Heal It

Don’t shove your feelings down. Sit with them. Feel them. Process them—with help, if needed. Emotional intelligence grows when we honor our inner world.

Tip: Try mindfulness techniques like deep breathing or body scans.

5. Prioritize Yourself: Make Time for What Nourishes You

Sometimes, healing means choosing you—even when it feels selfish. Whether it’s reading a book, going for a walk, or solo dining, self-care is essential.

Tip: Schedule “me time” weekly and treat it like a non-negotiable appointment.

6. Setting Boundaries: Protection, Not Punishment

Healthy boundaries are the backbone of healing. Realistic ones respect both your needs and others’ humanity. Unrealistic ones often lead to resentment or stress.

Tip: Start small—try saying “no” without over-explaining.

"Daring to set boundaries is about having the courge to love ourselve even when we risk disappointing others." - Brene Brown

7. Resilience: Becoming Your Own Safe Place

Healing strengthens your belief in yourself. It helps you create a new narrative built on core values, not past wounds. This is how we rise.

Tip: List 5 things you’ve overcome and what each taught you.

The Four Dimensions of Healing

Healing takes shape across four interconnected layers:

• Physical: Exercise, nutrition, sleep

• Emotional: Processing and regulating feelings

• Mental: Reframing thoughts, practicing mindfulness

• Spiritual: Connection to something greater—faith, purpose, or peace

Your Maintenance Toolbox: Support Matters

Keep your healing on track with a reliable support system:

• Family and community support

• Spiritual or religious practices

• Therapy or counseling

• Physical activity and rest

• Social outlets and hobbies

"Healing is not linear, and it's not something you have to do alone." - Vex King

Final Thoughts: Start Where You Are

Healing isn’t a destination—it’s a path. The more you become aware of your unconscious patterns, the more power you have to shift them. Whether you start with a journal, a therapy session, or a walk in the park, the important thing is to start. And if you’re not ready to walk this path alone, that’s okay too. Support is out there—professional, spiritual, communal. All you have to do is reach for it.

Resources for Your Journey

• Embodied Emotions on Psychology Today

• Self-Healing Techniques on Verywell Mind

• Book Recommendation: Healing Is the New High by Vex King

Written by Sarne Branch, MSW

Edited by Carlita L. Coley, LPC

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About the Author

Sarne Branch, MSW, is a mental health therapist and advocate deeply committed to guiding individuals on their healing journeys. With a background in Social Work and nearly a decade of experience, she specializes in trauma-informed care, generational healing, and emotional wellness. Sarne’s work blends evidence-based practices with personal insight, creating a compassionate space for clients to explore the mental, emotional, and spiritual dimensions of healing. Her approach is rooted in authenticity, cultural awareness, and the belief that true healing begins with self-awareness and community support.