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    Calm Toolkit

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    diniña

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    © All Rights Reserved
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    Calm Toolkit

    Uploaded by

    diniña
    8 views9 pages

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    © © All Rights Reserved

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    Copyright:

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    8 views9 pages

    Calm Toolkit

    Uploaded by

    diniña

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    A TOOLKIT FOR HEALING

    A MASTERCLASS

    A TOOLKIT
    FOR HEALING

    1
    A TOOLKIT FOR HEALING

    LISTEN TO: “TAKE CONTROL OF YOUR


    LIFE: A TOOLKIT FOR HEALING”
    and reflect on the emotional triggers in your life so that you can begin to heal.

    Don’t worry about getting answers right; simply use this as a guide as you
    listen to this episode of The Mel Robbins Podcast.

    Note: if you are experiencing trauma in your body and your life, consider enlisting the support of a
    trained therapist with a holistic approach to healing trauma in the body and mind. This workbook and
    this podcast episode are not meant to be a substitute for therapeutic support.

    Let’s begin with the basics. Write the definition of trauma here.

    Trauma can present itself in different ways. List some of the ways here:

    Do you recognize yourself in this list? Journal about that here.

    2
    A TOOLKIT FOR HEALING

    What is the difference between big-T trauma and little-t trauma ?

    As you heard in this episode, Jessie sometimes feels unexplained little-t trauma sensations
    in her body, but she doesn’t have a related memory for it. Is it necessary to know where your
    trauma began? Journal about that here.

    What is the nervous system?

    What is your nervous system designed to do?

    How is a nervous system in need of repair like the wiring in your home?

    3
    A TOOLKIT FOR HEALING

    How is trauma in your body like my ice maker in Boston?

    According to research from Dr. Judith Willis, why is it critical to repair your nervous system?

    What does it mean to repair your nervous system?

    Describe your sympathetic nervous system:

    Describe your parasympathetic nervous system:

    4
    A TOOLKIT FOR HEALING

    Now, let’s practice “flipping the switch” together.


    Listen to the episode so you understand how to do each of these switch flippers below and
    how they help. Then choose two activities from the list of six and give them a try.

    1. Sing or hum. Bonus if you close your eyes and plug your ears while you do this.
    2. Soak in a hot bath.
    3. Cold exposure therapy: cold rinse in the shower or an ice bath. Breathe through it.
    4. Exercise: brisk walk, run, yoga, dance, hike, bike, etc. Bonus if it’s outside.
    5. Breathwork and meditation.
    6. Give your heart a high five.

    BEFORE YOU DO -

    notice what you’re feeling in your body – the pace of your heartbeat, where you
    feel your breath, the level of tension in your shoulders, your back, your jaw, the
    temperature of your hands, etc.

    THEN AFTER YOU TRY THESE TWO EXPERIENCES -

    notice if there were any changes – even subtle changes – to those body sensations
    you tuned into. Journal about it below.

    1.

    2.

    5
    A TOOLKIT FOR HEALING

    JOURNAL PROMPTS:

    Journaling is a way to express all the mental and emotional busy-ness inside, and it’s another
    powerful way to begin the healing process in your body. Use these prompts to guide you into
    your personal journaling practice, but feel free to explore whatever comes up or create your
    own prompts. There are no rules for journaling.

    How can I make this easy?

    How can I make myself feel safe today?

    When did I feel triggered today and how did that show up in my body? Just be curious.

    If I knew nothing could go wrong, what would I do differently?

    6
    A TOOLKIT FOR HEALING

    What does it feel like in my body when I feel safe and secure? Describe the sensations.

    Make a list of everything that worries you and then tear it up or burn it. Breathe into that.

    Think of your anxiety as a character separate from yourself. Describe and give it a name.

    7
    NOTES:

    8
    A TOOLKIT FOR HEALING

    TAG ME ONLINE AND TELL ME


    WHAT YOU’VE LEARNED.

    @melrobbins

    facebook.com/melrobbins

    linkedin.com/in/melrobbins

    @melrobbins

    @melrobbins

    youtube.com/melrobbins

    Listen to The Mel Robbins Podcast on Apple,


    Spotify, and wherever you listen to podcasts

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