5 Ways to Release Limiting Beliefs from Trauma and Build Long-Lasting Self-Discipline

Limiting beliefs, often rooted in trauma, are like invisible chains that hold us back from living our fullest lives. They stem from past wounds, societal conditioning, or experiences that left emotional scars. For years, I allowed my own limiting beliefs—fueled by trauma—to dictate my actions, my confidence, and how I viewed the world. Breaking free wasn’t easy, but it was possible, and it’s my mission to help others do the same.

Here are five transformative steps to release limiting beliefs and create lasting self-discipline.

1. Identify and Acknowledge Your Limiting Beliefs

One of my hardest lessons is that you cannot heal what you don’t confront. For years, I didn’t even realize I was operating from a place of self-doubt. My belief that “I’m not strong enough” wasn’t just a thought; it was a narrative rooted in childhood experiences and reinforced by tough times, including military service.

How can you uncover these hidden beliefs?

• Journaling: Start by writing down the stories you tell yourself. Journaling helped me identify recurring thoughts like “I’ll fail if I try.” Seeing them on paper gave me clarity.

• Self-Inquiry: When faced with hesitation, ask, “Why am I holding back?” I used this exercise when I hesitated to speak in public, realizing it wasn’t my ability but my fear of judgment holding me back.

Relatable Tip: Imagine you’re having coffee with your younger self. What would that younger version say about the barriers you’ve placed around yourself?

2. Reframe Your Thoughts

After identifying limiting beliefs, it’s time to challenge them. I remember the first time I caught myself saying, “I’m not cut out for this.” I paused and asked, “Why not me?” That simple shift planted a seed of possibility.

Here’s how to reframe effectively:

• Challenge the Narrative: If you think, “I’m bad with money,” ask yourself if it’s true or just a story you’ve internalized. I once believed I wasn’t disciplined enough to save, but when I tracked my spending, I saw where I could make minor adjustments.

• Affirm Your Strengths: I created a daily habit of writing affirmations like, “I am resilient, capable, and enough.” At first, it felt awkward, but my brain began to believe it over time.

• Focus on Gratitude: Reframing isn’t about ignoring challenges but finding strength in them. For instance, when facing physical setbacks from surgeries, I reframed my frustration into gratitude for my body’s ability to heal.

Relatable Tip: Imagine your limiting belief is a villain in a story. How would the hero in you rewrite the ending?

3. Address Trauma Through Professional Help

Trauma is sneaky—it doesn’t just disappear. It lingers, shaping how we see ourselves and interact with the world. For years, I carried unresolved trauma from my time in the Air Force, where I learned to bottle up emotions to "stay strong." It wasn’t until I sought professional help through therapies like EMDR and NET that I began to process and heal.

Therapeutic options that worked for me include:

• EMDR: This therapy allowed me to revisit traumatic memories safely and process them in a way that no longer controlled me.

• NET: It helped me uncover and release emotions I didn’t even know I was carrying, like guilt and anger.

• Group Counseling: Sharing my experiences in a safe group setting made me feel less alone.

Relatable Tip: Healing isn’t a sign of weakness; it’s an act of courage. Therapy gave me tools to process pain rather than push it aside.

4. Cultivate Self-Discipline Through Small, Consistent Habits

Self-discipline isn’t about perfection; it’s about persistence. I learned this lesson during my journey to rebuild my health and fitness. After multiple surgeries, I had to start small—walking for just 10 minutes a day. Over time, those 10 minutes became 30 and, eventually, a complete workout.

Here’s how you can build discipline step by step:

• Start Small: If walking up the stairs feels overwhelming, start with one flight. Celebrate that win and build on it.

• Use a Visual Tracker: I keep a habit tracker on my fridge. Seeing those little checkmarks reminds me of my progress.

• Lean Into Accountability: During my transformation journey, I shared my goals with close friends who lovingly nudged me when I faltered.

Relatable Tip: Think of self-discipline like a muscle. The more you use it, the stronger it becomes. And when you stumble, give yourself grace—progress, not perfection, is the goal.

5. Integrate Spiritual Practices

Spirituality has been a cornerstone of my healing. It reminds me that I’m more than my past mistakes or traumas. On days when self-doubt creeps in, my spiritual practices—prayer, meditation, and scripture reading—anchor me.

Ways to incorporate spirituality:

• Morning Devotions: I start each day with a simple prayer or scripture. It sets the tone for my mindset.

• Meditation: Even five minutes of deep breathing can quiet the mental noise.

• Gratitude Practice: At night, I write down three things I’m grateful for. This helps me focus on abundance instead of lack.

Relatable Tip: When challenges arise, I remind myself of Jeremiah 29:11: “For I know the plans I have for you,” declares the Lord. It’s a reminder that my story isn’t finished yet.

Conclusion: Your Journey to Freedom

Releasing limiting beliefs and building self-discipline is not a one-time event—it’s a journey. There will be setbacks, but every step forward is a victory. My story is proof that healing is possible, and so is yours.

If there’s one thing I’ve learned, it’s this: You are not defined by your trauma but by your resilience. Take these steps, give yourself grace, and remember—you are stepping into your greatness, one belief and one habit at a time.

Let’s walk this journey together. What limiting belief will you let go of today?

Ready to begin your journey? Book a free discovery call, and let's go on this journey together. 

References

Beck, A. T. (2020). Cognitive therapy and the emotional disorders. Penguin.

Shapiro, F. (2018). EMDR therapy: Basic principles, protocols, and procedures. Guilford Publications.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.