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23/05/2025

3 steps to start your emotional regulation journey:1. Pause the impulse: when you’re emotionally activated you have a de...
23/05/2025

3 steps to start your emotional regulation journey:

1. Pause the impulse: when you’re emotionally activated you have a default (autopilot) way of reacting. It’s subconscious and wired into your nervous system since childhood. Ex: shutting down/giving silent treatment, spiraling or panicking, dissociation etc. Just notice it and say out loud to yourself “Pause. I’m here in my body. I stay here and take no action.” Breathe slowly from your belly.

2. Name your brain: I dive deep into this in my first book . Your thoughts aren’t truth and they’re not reality— they’re reflections of your polyvagal state and your conditioning. If you name your brain Jessica, say to yourself “Jessica is creating the story that ________.” This separates you from your thoughts and gives you space to do the next step.

3. Take healthy action: now that you’re re-wiring neural pathways, the final step is to take new again. When you’re emotionally activated, you probably reach for ice cream, wine, or dissociated scrolling— and that’s ok. That’s how you learned to cope. Now you’re going to practice self soothing in a way that makes you feel better and empowered, not worse and shameful.

NOTE: THIS STEP MUST BE VERY SMALL (drinking a full glass of water, getting your skin into the sun, journaling, or a walk.

Emotional regulation takes lots of practice, patience, and self compassion.

Bookmark and keep practicing. In a few months you’ll be amazed at your own resilience

10/03/2025


Emotional pain in the body" refers to the physical sensations people can experience as a result of unprocessed emotional...
24/02/2025

Emotional pain in the body" refers to the physical sensations people can experience as a result of unprocessed emotional distress, often manifesting as muscle tension, headaches, stomach aches, fatigue, or other bodily discomfort, essentially meaning the body physically reflects the psychological pain someone is feeling. Prolonged emotional stress can lead to more severe physical issues like cardiovascular problems, weakened immune system, and digestive disorders.
Consider the following ways to heal.

Mindfulness practices:
Meditation, deep breathing exercises, and body scans can help become aware of physical sensations linked to emotions and learn to manage them.

Therapy:
Talking to a therapist can help process emotions and develop coping mechanisms to address the root causes of emotional pain.

Physical activity:
Exercise can be a healthy outlet for releasing tension and improving overall well-being.

Stress management techniques:
Relaxation techniques like progressive muscle relaxation or visualization can help reduce physical tension.

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