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We all love a very good comeback story. When recovering and healing from a toxic relationship, many ladies share that they feel they’re aging backwards and reverting back to their “true” self before the connection. This isn’t surprising, as there are lots of biochemical and physiological changes that happen within the body and brain during an unhealthy relationship. Once the healing journey begins, victims of toxic relationships often see themselves experiencing a large glow-up – in point of fact, it’s only a return to their natural beauty and peaceful mindset. Here are 4 science-backed ways you may “glow up” in many various ways, physically and likewise mentally, after a toxic relationship.
Exercise, intermittent fasting, and moderating unhealthy carbohydrates under the strict guidance of a health care provider or nutritionist.
During a toxic relationship, levels of the stress hormone cortisol go haywire. What some people will not be aware of is that cortisol also affects insulin levels, potentially increasing insulin resistance which can contribute to excessive weight gain and a plethora of other health issues. One science-backed strategy to disrupt insulin resistance in line with research is intermittent fasting. Intermittent fasting and exercise produce other advantages as well, since studies show that they each increase brain derived neurotrophic factor (BDNF) levels within the brain. BDNF is like fertilizer for the brain, contributing to the survival and growth of neurons and bringing with it antidepressant effects that combat the results of trauma within the brain. Gentle exercise corresponding to walks are encouraged during this time as well, and nutritionists generally suggest turning more towards eating more high-fiber carbohydrates and healthy fats (like whole grains, vegetables, legumes, fruits, avocados) reasonably than easy carbohydrates (corresponding to sugary foods, candy, white bread, and refined starches) in your meals while still ensuring your meals remain nutrient-dense and balanced. This is very important since excessive consumption of unhealthy carbohydrates (that are common when one stress eats in a toxic relationship) can affect your health long-term as well. Speak to your doctor or nutritionist about any changes to your eating regimen and bear in mind that such changes should be heavily monitored, especially if you could have a habit of disordered eating patterns. Do not engage in intermittent fasting or special diets, for instance, if you could have a history of eating disorders, without talking to your doctor.
Processing traumas in therapy like EMDR or DBT.
Trauma lives within the body and the way we process trauma can affect the way in which we glance, think, and feel. Survivors of toxic relationships report that in the course of the relationship, they might have experienced unwanted appearance changes to their face, hair, skin, weight, that appeared to dissipate once they began healing a few of the emotional trauma they experienced. They could have also experienced PTSD and intrusive thoughts, memories, flashbacks, and nightmares. Processing your relationship through therapies like EMDR and DBT might help for self-soothing and healing and lower cortisol levels as well. If you end up overwhelmed by trauma, EMDR doesn’t require as much talking in regards to the trauma because it does actually processing the trauma by bypassing the amygdala through rapid, alternating eye movements, and instilling healthier beliefs. DBT teaches emotional regulation and self-soothing skills that may assist you to during times of acute stress or reliving the traumatic event.
Maintain a mindful lifestyle that comes with yoga and meditation.
Have a “mindful” makeover of your mindset. Daily meditation and yoga are evidence-based, supplementary practices that may be added to any healing journey. Meditation and mindfulness together with grounding techniques might help enhance executive functioning which incorporates decision-making, planning, focus, and emotional regulation, all of which are sometimes affected negatively by the trauma of a toxic relationship. If done each day, studies reveal it might even begin to heal parts of the brain most affected by trauma corresponding to the prefrontal cortex, the amygdala, and the hippocampus. Yoga can even help decrease PTSD symptoms and provide you with a way of mastery over your individual body and a greater appreciation of what your body can do, which can help battle the results of body dysmorphia or body image issues. Many survivors have experienced positive effects of each, sharing that they’ve felt calmer, more peaceful, and capable of tackle their goals and dreams with more ease when incorporating these methods.
Channel your experiences into success.
A physical and mental glow-up are lovely, and so is a financial glow-up! Give yourself the “Elle Woods” treatment and replace the dopamine rush of your hot-and-cold relationship with motivation toward your profession and financial goals as a substitute. In a toxic relationship, people often lose their sense of self and identity. If you continue to have distress or anger regarding what you experienced in the connection, harness those emotions into determination to set goals and chase after your dreams, those you will have had before the connection or might have been inspired to go toward afterwards – whether it’s going back to highschool, refocusing in your profession, constructing thriving social networks, use this time of independence to do what you like and cultivate your gifts and skills to assist yourself and the world around you. Remember, success and leveling up are the perfect and most efficient “revenge” there may be! Go forth and prosper. You deserve it.
