I first encountered the Crappy Childhood Fairy about five years ago, during one of the darkest moments of my emotional journey. I was desperately searching for tools to help me heal from the lingering effects of childhood trauma. Growing up with fear-based patterns and CPTSD left me hypervigilant, reactive, and burdened with shame and confusion. Every relationship felt like a battlefield, every decision felt stressful, and I didn’t understand why I couldn’t simply “get over it.”
I binge-watched her videos, sometimes rewatching them late into the night. Her voice felt like someone finally understood. She spoke about things I didn’t know how to put into words, and her simple, practical Daily Practice gave me something I hadn’t felt in a long time: hope.
Her commitment to helping others understand why they feel how they feel—and how to change it—has been truly transformative in my life. And today, I want to share how her work can transform yours too.
What is the Daily Practice?
The Daily Practice is a gentle yet powerful two-step ritual that combines expressive writing with grounding meditation. Anna Runkle created this method to help those living with trauma release dysregulated thoughts, soothe their nervous systems, and bring emotional clarity back into their daily life.
Many people who struggle with CPTSD or emotional overwhelm experience intrusive thoughts, internal chaos, and triggered responses that feel uncontrollable. This practice breaks the cycle by externalizing the turmoil and then regulating the nervous system through meditation.
At its heart, this is about healing CPTSD by writing out emotional clutter and then calming the mind through meditation—two skills that anyone can learn, anyone can use, and anyone can benefit from.
My Journey of Transformation with Anna’s Work
When I began doing the Daily Practice regularly, I didn’t expect miracles—I just wanted relief. But what came was far more meaningful.
Something inside me softened. Not because trauma disappeared overnight, but because I slowly gained the ability to pause. To breathe. To choose rather than react.
My relationships shifted, not because anyone around me changed, but because I no longer lived in constant emotional reactivity. I became curious about my own inner world, rather than afraid of it. Instead of spiraling into anxiety, I could observe my emotions and respond with compassion.
This practice didn’t just help me cope with trauma—it helped me heal CPTSD patterns through meditation and emotional release.
That transformation is available to anyone willing to make a small daily commitment to themselves.
Step 1: Writing to Clear Negative Thoughts
The first step of this healing approach is an uncensored writing process. It’s stream-of-consciousness writing—meaning you write whatever is in your mind, raw and unfiltered—for at least 10 minutes.
This isn’t journaling, reflection, or planning. It’s emotional detox.
Why it works for trauma healing:
- It lets your nervous system release emotional buildup.
- It gets cyclical thoughts out of your head before they spiral.
- It helps you observe your emotions rather than be consumed by them.
Guidelines for effective trauma-release writing:
- Write by hand if possible—this increases brain engagement.
- Let the flow be messy—don’t edit, analyze, or evaluate.
- Write as fast as you can—the brain releases more when you don’t think.
- Once done, destroy or throw out the pages—this symbolizes letting go.
This step can feel uncomfortable at first, but with consistency, it becomes one of the most transformative tools for healing CPTSD through daily emotional release.
Step 2: Meditation to Recenter
After writing, we move into meditation—typically for 20 minutes.
This isn’t about “stopping thoughts.” It’s about creating gentle space in your nervous system.
Anna uses mantra meditation, meaning you repeat a simple calming phrase in your mind. Something as simple as “God has me.”, “I let go” or “I surrender.” works beautifully.
Through this practice, you begin rewiring your emotional reactions and creating a soothing pattern of calm, grounded presence. Meditation becomes the anchor—allowing your body to rest, your mind to settle, and your emotional system to stabilize.
This is where the real magic happens in healing CPTSD patterns with meditation.
Why the Daily Practice Works
The brilliance of this method lies in how it works with the brain and nervous system:
- The writing clears emotional “static” and self-sabotaging thoughts.
- The meditation rebalances the body, restoring peace and clarity.
- Together, they help interrupt trauma-based reactions.
- Over time, they rewire emotional pathways toward calm awareness.
People who do this consistently report:
- Decreased emotional reactivity
- More clarity and confidence in relationships
- Less anxiety and overwhelm
- A stronger sense of groundedness and inner safety
Healing CPTSD through daily writing and meditation becomes not just a practice—but a way of living with peace.
How to Get Started
Getting started with Anna Runkle’s Daily Practice can feel both exciting and a little intimidating—but the key is to approach it gently, without pressure or expectation. Healing from childhood trauma isn’t about instant results; it’s about creating consistent, supportive habits that gradually reshape your nervous system and your emotional patterns. Here’s a detailed roadmap to help you begin:
1. Carve Out Dedicated Time
Set aside 30 minutes each day for your practice—10 minutes for writing and 20 minutes for meditation. Early morning or just before bed often works well, as these times are naturally quieter and help you either start the day grounded or release tension before sleep. Treat this time as sacred, just for you, even if it’s only a few minutes at first.
2. Create a Safe, Calm Environment
Find a space where you can be uninterrupted. It doesn’t need to be fancy—a corner of a room, your bed, or even a quiet park bench will do. The goal is to create a small sanctuary where your mind feels safe to explore thoughts and emotions without judgment. You might dim the lights, play soft instrumental music, or light a candle to signal to your brain that it’s time for self-care.
3. Prepare for Emotional Release
The first step, writing, can bring up uncomfortable emotions. That’s normal—it’s part of the healing process. Before you begin, remind yourself: “It’s safe to feel this. I am letting go of what no longer serves me.” Keep tissues nearby, or plan a gentle self-soothing activity afterward, like a warm shower or a short walk.
4. Start the Writing Step
- Write uncensored, letting your thoughts flow freely onto paper.
- Don’t worry about grammar, spelling, or coherence. Your goal is emotional release, not literary perfection.
- Focus on the experience, not the outcome—let the thoughts spill out without editing.
- Once finished, consider tearing up, burning, or discarding the pages. This symbolic act helps reinforce the release of negative patterns and thoughts.
5. Transition into Meditation
After writing, move into 20 minutes of meditation. This step is about re-centering your nervous system and grounding your emotions.
- Sit comfortably, close your eyes, and focus on your breath.
- Introduce a calming mantra—simple phrases like “I am safe,” “I let go,” or “I am enough” can help anchor your mind.
- Don’t fight thoughts that arise. Simply notice them, return to your mantra, and gently refocus.
6. Track Your Progress and Reflect
Healing is subtle, and the changes may not feel dramatic at first. Keep a small journal (separate from your emotional release writing) to note patterns, breakthroughs, or moments of calm. Over time, you’ll notice your emotional reactivity decreasing, your clarity increasing, and your confidence growing.
7. Be Consistent, Yet Compassionate
Consistency is key, but it’s equally important to be kind to yourself. Some days will feel easier than others, and some sessions may bring up intense emotions. That’s normal. The power of this practice lies in showing up—even when it’s hard—and allowing yourself to feel, release, and recenter daily.
8. Supplement the Practice with Supportive Tools
While the Daily Practice is powerful on its own, it can be enhanced with additional support:
- Gentle yoga or breathwork for nervous system regulation.
- Reading trauma-informed books to deepen understanding.
- Therapy or support groups for guidance through intense emotional releases.
9. Celebrate Small Wins
Even noticing small moments of calm, self-compassion, or emotional clarity is a sign of progress. Recognize these wins—they reinforce the habit and motivate continued practice.
By following these steps, you’re not just “doing an exercise”—you’re building a daily sanctuary for your mind, body, and emotions. Over time, this practice creates lasting shifts, helping you respond to life with presence, resilience, and self-compassion instead of fear or reactivity.
Final Words
Starting the journey of healing from childhood trauma can feel overwhelming, but remember: every small step counts. Even dedicating just a few minutes a day to writing and meditation can begin to shift your nervous system, calm your mind, and open the door to self-compassion. Healing is not linear, and it’s not about perfection—it’s about showing up for yourself consistently and kindly.
You have the capacity to reclaim your emotional freedom, to transform old patterns, and to create a life guided by awareness and calm rather than fear and reactivity. Each day you practice, you’re planting seeds of resilience, clarity, and inner peace that will grow over time.
If you ever feel unsure or need support as you navigate this journey, you’re not alone. You can reach out to me or explore resources on my website, timeacoaching.com, where guidance and tools are available to help you take the next step in your healing.
Remember: you are worthy of peace, joy, and emotional freedom. Healing is possible, one mindful step at a time.
Related Posts
If you’re interested in healing emotional wounds and breaking free from fear, you might also enjoy:
The Choice — Discover how small, intentional daily decisions can create profound shifts in your mindset and emotional well-being. This post offers practical guidance for taking control of your emotional journey.
Healing Generational Wounds — Learn how family constellations can reveal and transform inherited patterns that affect your life today. This article provides insight into breaking cycles and fostering emotional freedom.
Recommended Books
These five best-selling books offer compassionate guidance, practical tools, and insights to help you understand your experiences, release emotional wounds, and start building a more peaceful, empowered life.Here are five best-selling books on healing from childhood trauma:
- The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Dr. Bessel van der Kolk – A groundbreaking book that explains how trauma is stored in the body and how healing nervous system dysregulation can transform relationships.
- Complex PTSD: From Surviving to Thriving by Pete Walker – A deep dive into the effects of childhood trauma and practical steps for healing emotional wounds.
- What Happened to You?: Conversations on Trauma, Resilience, and Healing by Dr. Bruce D. Perry and Oprah Winfrey – A thought-provoking book that explores how childhood experiences shape our emotional and mental health, offering insights on healing from trauma.
- Adult Children of Emotionally Immature Parents by Lindsay C. Gibson – Explores how growing up with emotionally unavailable parents affects adult relationships and provides strategies for healing.
- Running on Empty: Overcome Your Childhood Emotional Neglect by Dr. Jonice Webb – Helps readers recognize and heal from childhood emotional neglect to build healthier relationships and self-awareness.
These books offer valuable insights and practical advice to help you transforming childhood trauma and lead a healthier, more fulfilling life.
Let’s Reflect Together
Here are a few questions for you to consider. Let me know your thoughts in the comments:
🔄 What daily practices have helped you transform your mindset or emotional habits?
💭 Have you ever tried journaling or meditation to heal from past trauma? What was that like?
🌿 Where in your life are you ready for transformation right now?
I’d love to hear your story. Your voice matters—and you never know who it might inspire.
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