The 5-Step Healing

Journey Guide: Tools

for Starting Your Path
to Healing
Your healing journey starts here!
I'm thrilled to welcome you to this transformative guide that will kickstart your
healing journey. As someone who has walked this path before, I understand the
importance of taking those rst steps towards self-discovery and mental well-being. I
also remember how overwhelming it can be to not know where to start.
In this guide, I've made a step-by-step approach that will embrace healing in a
holistic way. From practical exercises to profound insights, we will delve into the core
elements that will guide you towards your mental health goals.
Let's explore the power of journaling, the signi cance of daily tracking, the
liberation found in decluttering, the insight in identifying triggers, and the magic of
discovering impactful elements for mental health improvement.

Lets Get Started, but rst a disclaimer: this is meant to be done light heartedly. If things
get overwhelming, frustrating, depressing, or anxious please stop and resume when
you feel in a better state. However it is important to note that we are creatures of habit
and if this is new to you it will feel weird and even di cult at times. The goal is to nd a
space inside yourself that is comfortable with being uncomfortable. This guide is
designed to support you as you take meaningful actions toward reclaiming your peace
and well-being. By integrating these ve simple but powerful tools into your daily
routine, you'll create a solid foundation for your mental health goals. Let's dive in!

Step 1: Trigger Identi cation

Understanding what triggers you and why is one of the most powerful tools in your healing
journey. Triggers are emotional reactions to events, people, or situations (sometimes smells as
well) that bring up unresolved feelings. By identifying them, you can begin to manage and
reframe your responses.

How to identify triggers:

Re ect on emotional responses: When you experience a strong emotional reaction (like anger,
frustration, or anxiety), ask yourself: What just happened? Why did this situation a ect me so
strongly?
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 Track your triggers: As part of your daily tracking (Step 2), note when you feel triggered. Over
time, patterns will emerge, and you’ll be able to connect certain triggers with past experiences.

Create healthy responses: Once you identify your triggers, you can start to reframe your
responses. For example, if confrontation triggers anxiety, you might practice deep breathing or
visualization techniques to stay grounded (this is the part where you might need a professional
to help you through some positive regulation techniques).

Step 2: Daily Tracking

Tracking your emotions, triggers, and thoughts is an essential tool for understanding yourself
more deeply. It helps identify patterns that may otherwise go unnoticed. By consistently
tracking your experiences, you empower yourself to recognize where you are in your healing
journey and how you can best move forward.

How to Use Daily Tracking:

Set aside time each day to note how you’re feeling emotionally, mentally, and physically. You
can jot this down in a notebook, on your phone, or in a digital document—whichever feels
most comfortable for you.

Track triggers and responses: Record speci c situations or people that brought up emotional
responses. Pay attention to what emotions come up, whether it’s anger, sadness, anxiety, etc.,
and note how your body feels during these moments. The more details you track, the more
insight you'll gain. Note: if you are a parent this might be the majority of the day so try and be
speci c like “when i went into the kids playroom and saw johnny had dumped all the toys on
the oor I was lled with a burning rage which I felt all over my body like a burning sensation.”

Review progress weekly: At the end of each week, review your entries to see if there are
patterns or insights. This can help you better understand what’s a ecting you and give you
clarity on areas you want to address in your healing.

This might look like “I am noticing a pattern that every day towards 6pm I have a lot of rage
and a headache. This seems to be a result of having a lot of overstimulation during that time.”

This exercise is meant to be re ective not triggering. If and when you feel overwhelmed like its
to much stop take a break (drink some water, go outside for a walk, or wash your face with
some water) and resume when you feel more composed.

Step 3: Journaling
Journaling is a powerful method to process your thoughts and emotions. It o ers a safe space
to express yourself without judgment and creates emotional release. Journaling also promotes
self-re ection, helping you connect the dots between past experiences and present
challenges.

How to Use Journaling:

Set a dedicate 5–15 minutes each day to journal. You could do this in the morning to set the
tone for your day, or in the evening to re ect on your experiences.

Ask re ective questions or use prompts like:

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What am I feeling today? Why do I think that is?
What happened today that triggered me? How can I respond di erently next time?
What are three things I’m grateful for today?

Write freely: Don’t worry about grammar or structure. Allow yourself to write whatever comes to
mind without holding back. The goal is to release what’s inside and give your emotions space
to be seen. If nothing comes to you write “I AM HERE FOR YOU, I AM HERE FOR YOU, I AM
HERE FOR YOU” over and over again until something comes to you.

This exercise is meant to be re ective not triggering. If and when you feel overwhelmed like its
to much stop take a break (drink some water, go outside for a walk, or wash your face with
some water) and resume when you feel more composed.

Step 4: Self-Care
Healing is not just about addressing emotional wounds—it's also about nurturing your body
and mind. Engaging in self-care practices helps reduce stress, restores balance, and allows
you to recharge your energy, making it easier to face challenging emotions.

How to Use Self-Care:

Prioritize rest: Healing requires energy, and sleep is one of the best ways to restore that energy.
Aim for 7-9 hours of sleep each night and take short breaks during the day to prevent burnout.
This is actually when you integrate healing so dont take rest lightly. This is especially hard for
parents (trust me I know) but implementing a 20 min quiet time routine for everyone during the
day can help. Remember babies dont need entertainment, toddlers are capable of independent
play, and big kids bene t from seeing you rest before the dishes get done!

Engage in activities that nourish you: Whether it’s a warm bath, a nature walk, reading,
meditation, or yoga— nd activities that help you feel grounded and replenished. This can also
look like things we dont consider “self-care” like going to the grocery store we like, buying new
underwear, taking time to brush your hair, or even putting some make up on while your baby
naps. This is an exercise in helping you realize what lls your cup.

Set boundaries: Recognize when you're reaching your limit and practice saying no to things
that drain you. This protects your emotional health and preserves your energy for your healing
process. This is especially di cult for some who have learned that saying “NO” to things or
people means a rejection of love. If this is you practice by saying “let me think about that for a
little while and get back to you” instead of “NO.”

Step 5: Decluttering
Emotional clutter often manifests as physical clutter. Having a cluttered environment can create
mental chaos, making it more di cult to nd peace and clarity. Decluttering your space can
feel like a fresh start, helping you create a calming environment conducive to healing.

How to declutter:
Start small: Choose one area of your home or workspace to declutter at a time. This could be a
drawer, a corner, or even your desk. The idea is to make progress without overwhelming
yourself.
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Let go of what no longer serves you: As you go through your belongings, ask yourself if each
item serves a meaningful purpose. If it doesn’t, it’s time to let it go. This could mean donating,
recycling, or simply discarding. For those of you that might have a hard time with this it might
be helpful to picture yourself giving back to a higher purpose and live by the notion that if
something is meant for you it will nd its way back to you in a time that you are available to
accept it.

Create a calm space: Once you’ve cleared out the clutter, take a moment to set up your space
in a way that feels peaceful and restorative. This could be as simple as adding a plant, lighting
a candle, or creating a cozy reading nook; the art of Feng Shui might be useful here.

Next Step: Take Action Towards Healing

YOU DID IT! You took the rst steps toward your healing! The tools in this guide will help you
develop self-awareness and a place to start with reaching your mental health goals.
Remember, healing is a journey, not a destination. It takes time, patience, and commitment.

If you feel ready to take your healing to the next level or that you simply need help with any of
the steps above I am here to support you.

My 1:1 coaching sessions are designed to provide personalized guidance, address deeper
emotional issues, and help you build a life aligned with your true self.

Book your 1:1 session and let’s work together to create a plan tailored to your unique needs.

Click here to schedule your session!

This guide is just the beginning. Healing takes time, but with the right tools and support, you
can create lasting change. I’m here for you—let's take the next step together.
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