❤️ Learn to Love Yourself Again
Quick Recovery Cheat Sheet
💥 The Formula:
Self-Hate = Pain + Unchallenged Inner Critic
Self-Love = Grace + Gentle Reconnection
🧠 BEFORE YOU START: Two Truths
Truth #1:
You learned to doubt yourself before you had the tools to protect yourself.
👉 If it was learned, it can be unlearned.
Truth #2:
Backslides don’t erase progress.
👉 Healing isn’t linear. It’s a loop. And loops still move forward.
🔧 Step-by-Step Reset Plan
1️⃣ Stop the Second Arrow
Feeling bad about feeling bad = suffering squared.
🧭 Notice: “I’m upset — and now I’m upset about being upset.”
🧘 Allow it: It’s okay to feel.
🪶 Soften your body: Relax shoulders, unclench jaw, breathe.
2️⃣ Take Care of the Vessel
The Four Core Physical Habits:
💧 Hydrate
😴 Rest
🍽️ Nourish
🚽 Eliminate
Sometimes your body’s screaming what your mind won’t say.
3️⃣ Observe — Don’t Absorb
Your thoughts are not you. They are just… thoughts.
🧠 Neurons fire randomly all day. Don’t give every spark a sermon.
⚡ Emotions can make thoughts feel true — but that doesn’t mean they are true.
👁️ Practice this phrase: “Oh look — I’m having the thought that…”
4️⃣ Separate the Static
Break the identity loop.
Use this formula:
🧩 “I think ___” + “I feel ___ about it.”
This puts the emotion and the thought in their own boxes — so you can finally unpack them.
5️⃣ Feel It to Heal It
Shift attention from your head into your body
Don’t fight the feeling — let it flow.
Feeling stuck? Remind yourself:
🌊 Allowing = release
🛡️ Fighting = resistance = more pain
💡 REMEMBER THIS:
You are elastic — not broken.
You just never learned how to bounce back… until now.
🧳 Pocket Cheat Sheet for On-the-Go Healing:
🚫 Catch the Double Arrow: Feeling bad about feeling bad? Stop the spiral.
🧂 Four Basics: Hydrate, Rest, Eat, Poop. (Yes, seriously.)
👀 Observe, don’t identify: “I’m having the thought that…”
💬 Use the Formula: “I think X. I feel Y about it.”
🧘♂️ Feel it in the body. Let it move. Don’t trap it.
❤️ Learn to Love Yourself Again
Quick Recovery Cheat Sheet
💥 The Formula:
Self-Hate = Pain + Unchallenged Inner Critic
Self-Love = Grace + Gentle Reconnection
🧠 BEFORE YOU START: Two Truths
Truth #1:
You learned to doubt yourself before you had the tools to protect yourself.
👉 If it was learned, it can be unlearned.
Truth #2:
Backslides don’t erase progress.
👉 Healing isn’t linear. It’s a loop. And loops still move forward.
🔧 Step-by-Step Reset Plan
1️⃣ Stop the Second Arrow
Feeling bad about feeling bad = suffering squared.
🧭 Notice: “I’m upset — and now I’m upset about being upset.”
🧘 Allow it: It’s okay to feel.
🪶 Soften your body: Relax shoulders, unclench jaw, breathe.
2️⃣ Take Care of the Vessel
The Four Core Physical Habits:
💧 Hydrate
😴 Rest
🍽️ Nourish
🚽 Eliminate
Sometimes your body’s screaming what your mind won’t say.
3️⃣ Observe — Don’t Absorb
Your thoughts are not you. They are just… thoughts.
🧠 Neurons fire randomly all day. Don’t give every spark a sermon.
⚡ Emotions can make thoughts feel true — but that doesn’t mean they are true.
👁️ Practice this phrase: “Oh look — I’m having the thought that…”
4️⃣ Separate the Static
Break the identity loop.
Use this formula:
🧩 “I think ___” + “I feel ___ about it.”
This puts the emotion and the thought in their own boxes — so you can finally unpack them.
5️⃣ Feel It to Heal It
Shift attention from your head into your body
Don’t fight the feeling — let it flow.
Feeling stuck? Remind yourself:
🌊 Allowing = release
🛡️ Fighting = resistance = more pain
💡 REMEMBER THIS:
You are elastic — not broken.
You just never learned how to bounce back… until now.
🧳 Pocket Cheat Sheet for On-the-Go Healing:
🚫 Catch the Double Arrow: Feeling bad about feeling bad? Stop the spiral.
🧂 Four Basics: Hydrate, Rest, Eat, Poop. (Yes, seriously.)
👀 Observe, don’t identify: “I’m having the thought that…”
💬 Use the Formula: “I think X. I feel Y about it.”
🧘♂️ Feel it in the body. Let it move. Don’t trap it.
