If we’re honest, healing feels overwhelming on this journey. After betrayal, the idea of “getting better” can feel exhausting—like one more thing you’re supposed to figure out. If that’s where you are, take a breath. Healing doesn’t begin with answers or strength. It begins with awareness. Simply noticing, I am hurting and I need care, is a meaningful first step.
In the early months, I remember wanting a breakthrough—a moment where everything suddenly made sense or felt lighter. What I’ve discovered as I’ve walked this journey is that healing from betrayal rarely works that way. Trauma recovery is built on small, consistent steps that gently rebuild safety in our bodies, our hearts, and our faith. These steps may feel insignificant, but over time, they create real change.
Small steps matter because they are sustainable. They respect our limits. They allow our nervous systems and our souls to slowly settle. And most importantly, they invite God into the everyday moments—not just the crisis ones.
Gentle Practices to Support Your Healing
Those small steps look different for each of us, but I wanted to share a few that worked for me. Remember, you don’t need to do all of these. Choose one that feels doable and begin there.
Daily Prayer
Prayer doesn’t need to be long or eloquent. Some days, a simple whisper—“God, help me today”—is enough. In fact, one of the only ways I could pray early on was in the breath prayer format. (Inhale: whisper a prayer phrase. Exhale – speak a concluding phrase. Repeat the same phrases.) Honest prayer builds connection, even when faith feels fragile. God meets you in your real words, not your polished ones.
Journaling
Journaling creates space to tell the truth without judgment. As a writer, you would think that journaling came naturally. Honesty, it was an inner battle. Journaling meant I had to stop and feel – or so I thought. But it wasn’t only that. For example, you might write a few sentences about how you slept, what felt heavy, or what brought a moment of relief. On harder days, even bullet points count. Getting thoughts out of your head and onto paper can bring clarity and calm. Try it, I promise it changes things.
Scripture Memorization
Choosing one verse to return to can anchor you when emotions rise. During a separation from my husband, I plastered my bedroom wall with brightly colored scriptures scribbled in my own hand. On nights when sleep wouldn’t come or days when it was all too overwhelming, I would simply read those verses aloud. Memorization was the initial goal but it became a gift of memorization brought about by leaning into the same verses again and again.
Again, don’t add this to your list of “healing to-dos” because isn’t about discipline—it’s about comfort. Let Scripture become something you lean on, not something you strive for.
Small Beginnings are Still a Beginning
Psalm 147:2–6 (MSG) reminds us, “God puts the fallen on their feet again… He picks up the pieces and puts us back together.” Healing is God’s work. Your role is simply to show up, one step at a time.
Zechariah 4:10 shares a powerful truth we often ignore: “Do not despise small beginnings.” If today’s step is getting out of bed, that counts. If it’s reaching for prayer, that matters. You don’t need to see the whole path forward. God is already walking it with you—lifting, restoring, and guiding you gently toward healing.
Your journey has begun. And small steps are more than enough.
Wrangling Hope One Step at a Time,
