10 Step Healing Protocol

I’m happy or I’m sad are just basic catch all descriptions which do not help long term. In order to become more efficient with our emotions let’s look at what other emotions are out there.

The challenge was, how do I figure out the emotional GPS map and then navigate all the minefields to a place where I am feeling OKAY. I then developed the following protocols for myself.

Starting with expanding my own awareness and then formulated a 21 day protocol, refined and optimised since 2018.

Concepts/Techniques


Abandonment	Love, Nurture, Comfort
Childhood Emotional Neglect	Exciting - Rewarding - DOPAMINE
Nutrition	Hydration
Developing the I + Individual Identity	Diaphramic Breathing
Observe - Orient - Decide - Act	Parent-Adult-Child

Emergency Self-Care Phrases

Give yourself a break, stop being so hard on yourself
You are safe (call for help if not)
It’s OKAY if yes and OKAY if no… its OKAY
It’s OKAY not to feel OKAY :)
One Day at a Time. One Week at a Time

Emotional Awareness +/-

HAPPY EMOTIONS

List 3 you’re feeling now - Goal: reduce cortisol and increase oxytocin


Curious	Proud	Creative	Thoughtful
Confident	Respected	Amazed	Generous
Courageous	Peaceful	Accepting	Relieved
Loving	Optimistic	Daring	Appreciated
Inspired	Playful	Satisfied	Honored
Brave	Thankful	Amused	Helpful
Joy	Smart	Anticipating	Moved
Powerful	Wanted	Respectful	Content
Excited	Romantic	Popular

UPSET EMOTIONS


Pressured	Depressed	Misunderstood	Small
Scared	Lonely	Angry	Bored
Defensive	Abandoned	Let down	Stressed
Worried	Unimportant	Humiliated	Tired
Worthless	Hopeless	Betrayed	Overwhelmed
Stupid	Guilty	Jealous	Surprised
Disprespected	Ashamed	Frustrated	Confused
Excluded	Disappoitned	Annoyed	Bullied
Threatened	Embarassed	Disgust	Down
Nervous	Ugly	Contempt	Unloved

THE 10 STEP HEALING PROTOCOL

Deep diaphramic breath :)

What thought is my brain giving me?
What triggered it?
What reaction have I had?
Why is my brain signalling it?
Think, sit with emotion and process.
Identify root cause/whats the real reason.
What action do I need to take? - Call someone? Forgive myself? Realise it as it is etc
Is my current situation the same?
Give it tme to leave the (body)
If it reoccurs then repeat process until the true root cause/reason is processed

Ego False-Positive Trap

My ego was incredibly dramatic at avoiding, distracting and blaming external people/situations. ‘I kept you alive, you don’t need this uncertainlty. There’s a lot of danger ahead’ and kept lying ‘I fixed it, leave it’.

My ego and me moved from tooomuchdrama to a more cooperative and healthier way of working together :)

It’s critical to develop a new healthy habit, which will become easier with practice.

Allocate daily or weekly time
Give yourself 21 Days to review progress (Week 1 - Aha! I fixed it. Week 2 - I think I fixed it. Week 3 - oh no, I didn’t fix it, the demons are back)
Repeat 10 step healing protocol