SELF-CARE STRATEGIES to use with RTT® taught by Marisa Peer.
The following strategies are recommended to assist with your transformation.
You are encouraged to use them now and into the future until they are no longer required.
The more you use them, the more balanced your responses become.
NURTURING Yourself when feelings show up!!!
Some things to do: Make yourself comfortable in a quiet, safe, peaceful room, maybe wrap yourself in a blanket and now gently rock yourself while repeating I am safe, I am …years old, I am strong, I am powerful, I am Enough, I am Okay, I have everything I need, this too will pass etc.
One key tip is to engage in circular breath work and mindfulness when using this strategy.
Allow the feelings to come through. Feel each feeling fully for 90 seconds.
Emotions need to be released but the nervous system needs to be settled to work through this.
BREATHWORK
Using conscious breathwork to interrupt the fear response/physiology is the easiest and most important strategy to practice and implement during the transformative process. It rapidly takes you from flight, fright, and freeze to rest and digest with each breath.
Circular Breathing/Box Breathing has brilliant effects – breath in 2, 3, 4, hold 2, 3, 4, breath out 2, 3, 4, hold 2,3,4. Repeat 10 times, 2-3 times a day, and when needed. Count on each finger to easily do the 10-breaths meditation.
Abdominal Breath work – inhale while expanding the abdomen, exhale while retracting the abdomen. Become aware and focus on the movement of the abdomen. Place hands on the stomach if need be. Do 10 deep breaths 2-3 times a day. Bonus do the two breaths together to maximize the benefits.
BODY-AWARENESS MINDFULNESS
Each day practice sitting for at least 2-3 minutes and focus your attention on your abdomen. If thoughts come, think, “That was a thought”, and let them go. Return your attention to your abdomen and feel each emotions that arise. If you sit and practice 4- 5 times a day, each day for at least 21 days, your system will override the intrusive thoughts, increase self-perceived safety and allow deeper feelings to emerge and be released. The longer you can sit and focus attention on your abdomen the greater the outcome.
Allow emotions to safely emerge. Remember the 90-second Rule.
Numbness and denial cap anger which caps fear which caps terror which caps grief, all stemming back to a lack of love experienced during a childhood experience the feeling of not being enough.
Anger is natural, what you do when you are angry is what matters. When you find anger arising, I recommend ensuring you are in a safe place and shouting into a pillow, hitting a mattress, pillows, or a punching bag, and or writing emotionally in a journal. My favorite tool is a Dimmit Doll.
Don’t be surprised if you explode with anger and intense responses emerge, even towards those you love.
You may need to stomp your feet and have your own private tantrum.
This is a natural part of the transformative process. Remember, everything is under your control.
You will choose to keep yourself and others safe by projecting the emotions into inanimate soft objects away from others.
If you are practicing body awareness mindfulness, listening to the audio, and/or practicing meditation regularly, you will find that frustrations and anger pass quickly, and deep-seated grief may come through. Allow the emotion to move through you – e-motion = energy in motion. Remember to feel EACH FEELING FULLY for 90 seconds.
Let it go.
At the end of releasing grief, you may experience clarity and or exhaustion. Wrapping yourself in a blanket, hugging, and rocking yourself on the edge of the bed/chair is very supportive and therapeutic.
With regular practice you will be able to notice when the emotion rises, feel it for 90 seconds, let it go and you be able to say, “What I want and How I want to feel is?” and then be the person you say you want to be.
Remind yourself that you are choosing to transform, and your life is changing for the better.
CAPACITY BUILDING
The following simple techniques assist in developing resilience and capacity to deal with life’s unexpected challenges.
At times you will need to be firm but gentle in these self-directed activities.
Always remember to “Be Loving” to yourself. You are worth it.
When you are feeling anxious, ask yourself “Is there a bear or anything scary in the room?” answer out loud, “No, I am safe?”
“I am Safe“
Cognitive retraining and emotional regulation
Alternating tapping between your eyes with your first 2 digits. Activates the cognitive system and regulates the emotional response. Good to do when engaging in a stressful task.
Brain training
Regularly use non-dominant hand for tasks. Engage in unfamiliar, interesting, simple, enjoyable tasks.
When you are out for a walk you can practice switching your focus from the visuals i.e. trees, plants, people, etc. to your feet and so on. Switching the awareness will assist in improving your grounded state of consciousness.
HEALTHY LIFESTYLE MEASURES – recommendations
Aim for 6-8 hours of sleep, at least 2 hours of quiet time each day meditating/self-care/bath/reading, eating a healthy diet, hydrating with 64-100ozs filtered water, exercising regularly (non-adrenalized exercises such as walking, cycling, and gentle yoga and 20 minutes cardiovascular exercises as desired), avoid unhealthy habits such as alcohol, smoking, gambling, and other addictive activities, socialize with positive, sincere supportive individuals who love you, spend time outside, preferably in nature with your shoes off. Seek assistance when needed, and release emotions with those who have the capacity to provide loving support.
Your desire for a happy, healthy, love-filled life will attract all of this and more.
The strategies will become effortless and a natural part of your love-filled healthy life.
Bonus, if you free yourself from the past, will free your children from intergenerational trauma.
This process of empowerment is transforming your life and many others.
ASSISTANCE FOR THE TRANSFORMATIVE PROCESS
Now your limiting self-belief is realized, the healing has begun.
You now understand that the child you were is not who you are now.
The person you are now has phenomenal coping strategies to deal with anything life brings.
You understand that you always have been and always will be totally loveable and everything you want is available to you.
