By Michele Rosenthal

At some point everyone has an experience that teaches a shocking lesson … you possess less power and control than you thought. Faced with your own vulnerability, what’s the best way forward to regenerate your spirit? Experience. Experience helps to create a shift from the sensation of reduced self-worth to unquestioned self-esteem promotes this movement. To triumph over life’s challenges requires daily choices and repetitive actions which transform feelings from powerless to powerful. If you’re ready to make the shift try these ten ideas:

  1. Find a reason to believe in yourself: You have at least one good quality which makes you worthy of change. What is it? Identify why you deserve to experience change and honor that truth.
  2. Establish a reason to hope: What’s the reason you think change might be possible for you? Describe it to yourself and a friend. Focus on hope, which creates a flexible attitude, enhances creativity and helps maintain momentum.
  3. Open yourself to change: What do you want the end result to look like? Creating a vision that pulls you forward helps energize your process. Map out a detailed, specific desired outcome.
  4. Make a comfortable choice: What feels manageable right now? Success happens when you approach change through
    a process that feels suitable. Identify what feels right to you. Then follow it.
  5. Take a small action: What one small thing can you do to move toward your desire? Forget the big gesture; small gestures accrued over a period of time lead to greater success. Every day, take a (small) action toward the results you hope for.
  6. Build a support system: Who makes you feel loved, respected and good? An accountability structure and a sense of camaraderie make the tough moments easier to bear. Spend more time with people who support your vision and invite them to engage in your transformation process.
  7. Identify what you want to change: What do you want to be different about you and/or your life? The more you imagine
    what you want, the more your brain is able to find ways to achieve it. Be very clear on what you want to change, why you want to change it and what will be the outcome of those changes.
  8. Make a wish-list of desired outcomes: What are all of the things that will change when I achieve regeneration? Maintain your vision of what you will experience when the hard work of personal transformation is accomplished. How will you feel? What will you be able to do? How will your life change?
    Connect to these ideas and allow them to energize you.
  9. Commit to being dedicated and persistent: Even though there will be setbacks and unexpected outcomes, continue forward regardless of any perceived obstacles. Recognize what experiences make you feel more determined to reach your desire and incorporate them into your schedule.
  10. Give yourself permission to succeed: You are the only force which can hold you back. Decide you are worth it and
    continue to move forward. You have struggled long enough. It’s okay to achieve and receive your desires.

The regeneration of mind and spirit occurs without effort when you shift your approach towards self-validation and belief. You are worthy. You matter. You are a being possessed of calmness and confidence … full of meaning and talent. Letting go of a “less than” life happens from choosing to create a “more than” way of showing up every day. Whether you integrate all of these actions daily or mix and match them in specific moments remember to suspend judgment about the outcomes. Results are simply feedback to guide you toward your next action.


Michele Rosenthal is a bestselling and award-nominated author, award-winning PTSD blogger and founder of A former faculty member of the Clinical Development Institute for Timberline Knolls Residential Treatment Center, Michele is the author of several books about trauma and recovery, including Heal Your PTSD: Dynamic Strategies that Work.

Editor’s Note: Michele appeared on Gen R Radio on 10/27/15 and discussed her personal experience with PTSD, how she healed herself, and how she is now helping others heal. Tune into the podcast to learn about her inspiring story.


Sandra G. Malhotra is the Owner, Publisher and Editor-in-Chief of Regenerate Magazine. She is just a little bit passionate about health and wellness being our birthright.