Prioritized In Order With Daily Scores
Below are 15 items, prioritized in order of effectiveness/quickness that you can do to immediately help your body to recover from emotional trauma. Remember the goals is to lower cortisol and adrenaline and to increase serotonin, GABA and dopamine. All of the actions below have been proven to do so.
Also, use these items for using the scoring system. The scoring system is in place for you to measure your daily natural recovery. It does not work to do some of these actions, some of the time. You have to do some of these actions every day! The best way to make sure you are getting your minimum points (10) and to put you on a path to great day points (15) is to track your points every day!
Move your body forward (or at least pretend to) for 35-45 minutes per day at no more than 75% level intensity. Running, walking, hiking, elliptical, swimming, biking, Pelaton, etc. You can also do things like crossfit and yoga, but make sure you walk at least five minutes before and five minutes afterward.
EMDR - 10 Points Per Session
Eye Movement Desensitization and Reprocessing (EMDR) is a proven method for trauma, stress and anxiety recovery. Find a certified EMDR practitioner (there are over 20,000 in the US) and engage in sessions as they counsel.
Box Breathing is a simple approach to reconnect the mind to the body. Breathe in deeply for four seconds, hold the breath for four seconds, exhale for four seconds and hold the exhale for four seconds. Do this four times. Do it three times per day.
One a single page of paper, write down multiple sentences of the things you are grateful for. Go back to the top and read them again, pausing to think about each as your read through.
"Numbing numbs everything." Brene' Brown. WARNING IF YOU ARE CURRENTLY USING PRESCRIBED, OTC, ILLEGAL OR RECREATIONAL DRUGS OR ALCOHOL, CONSULT A PHYSICIAN AS TO HOW TO BEST CEASE TAKING THEM!
The whole basis of Paleo Freedom is allowing the natural, positive triggers in life to stimulate a physical response to lower Cortisol and Adrenaline and to increase Serotonin, GABA and Dopamine. We can't accomplish that if you are in a drug or alcohol induced fog. It's that simple. No drugs.
Drink 8 12 ounce glasses of water. Eat a quart of blueberries or blackberries or raspberries. We are shooting for dark pigment berries here.
Hug someone you know for 10 seconds. Do this four times per day. Don't laugh. It raises dopamine and lowers cortisol.
Meditation - 2 points
Engage in body mindfulness meditation for 20 minutes.
Do a simple, pre-defined task - 2 points
This really works. Our bodies/minds like order and short, defined stories with clear outcomes. Figure out a small, pre-defined task. Write it down. Do the task. Come back and cross it off. Example: Sweeping the front porch. Write it down on a piece of paper. Go get the broom, sweep the porch. Put the broom away. go the paper and cross it off. That good feeling you get afterwards is dopamine rising.
Hypnosis - 2 points
Find a qualified hypnotherapist. Have them do a custom recording for you in which you focus on positive energy, your ability to solve problems, your physical strength and visualizing a peaceful world in which you control your own boundaries and make your own decisions.
Volunteer - 2 points
Volunteer with an organization where you work side by side with other people doing something which is an unqualified good. Stay away from controversial topics.
Walk in the Sun - 2 points
Go outside and walk in the sunlight (even works on a cloudy day) for at least 20 minutes. Breathe deeply, be conscious to let your eyes roam. Do not let your eyes become fixated or do too much deep thought staring.
Work On Your Life Mission - 3 points
Find your life mission. This is the one way guaranteed to eradicate trauma response. Find a mission where you can help others, whether a specific family member, or a special cause, etc. Make sure it is an undeniable good and upholds the dignity and respect of all people. For instance, collecting used kids shoes and fixing them up and sending them to poor children is an undeniable good. Going door-to-door campaigning to defeat another political party, etc. is more self indulgent and negative. Work on your life mission at least one hour per day.
5-HTP - 1 point
Take 150 mgs, 2x per day. As a general rule, we are not fans of using any supplements. But 5-HTP is a precursor to serotonin. Taking 5-HTP will help get your body back in gear to increasing serotonin levels. The link to this product is not a compensated link, its just a link to Amazon.com search for 5-HTP. We ARE not compensated for the sale of any products or services, our recommendations are not compensated.
Tai Chi - 2 points
Learn how to do Tai Chi and then practice it for 30 minutes. Tai Chi does two great things: It promotes deeper, peaceful breathing and it makes a body/mind connection, both of which lower cortisol and raise dopamine levels. Good stuff!