Week 1 Video Conference
This week is an introduction to the program. We go over how to log in and give you a brief tour of the classroom. We review the structure of the class and what to expect. We discuss the overview of how your brain works and we do the Inner Resource "Shaking" together. We review the Deep Dive Recovery Support Inventory and take note of all the strengths you can draw on in your life. We end with a live Q and A with you.
Week 2 Video Conference
This week is all about endorphins and how to boost your feel-good brain chemicals. We talk about how to tell if you need more endorphins and what foods and supplements can help your brain make more. We do a movement-based mindfulness practice called Toe Tapping that you can do help you relax and feel better. We discuss engaging your senses to derive more pleasure from your life and going to places that are relaxing to your or even create a sacred space within your home. I invite you to create your own Bliss List - your own personal list of things you can do to bring you joy. These are “necessary indulgences” for our well-being and recovery. We end with a live Q and A and a demonstration of using the ear acupuncture point called "Shen Men" to boost your endorphins.
Week 3 Video Conference
This week we dive into food as medicine and practice watching our breath. We discuss the key elements of a pro-recovery diet, including adequate protein, antioxidants in the form of vegetables and healthy fats. We discuss superfoods including: wild salmon and sauerkraut. Remember, it's easier to add healthy foods than remove less healthy ones and this week is all about just observing what you do normally with as little judgement as possible. We continue our mindfulness practice with a few minutes of shaking or toe tapping and then observe our breath moving in and out of our nose and belly. This week, I invite you to fill out the Deep Dive worksheets on what you typically eat and practice one of the inner resources for a few minutes at least once a day.
Week 4 Video Conference
This week we discussed catecholamines (epinephrine and norepinephrine) which helps us feel energized and focused. We looked at how to boost naturally with the supplement tyrosine and the right kind of exercise. We learned a simple qi gong sequence to build energy and reviewed our diet and mood logs looking for patterns. Finally, we looked at what makes a good action plan and each planned a next step for either exercise or dietary change.
Week 5 Video Conference
This week we dive into the specific micronutrients your brain needs and how to get them from foods and supplements. We deepened mindfulness practice with focus on the exhale and discussed how to create new rituals for self care, including sitting meditation and taking meds/supplements.
BONUS: Interview with Hyla Cass, MD
Join me in a discussion with Dr. Hyla Cass as we discuss natural approaches to mental health problems and addiction. We discuss Dr. Cass' favorite dietary and supplement recommendations for addiction recovery.
Watch now using the link below. Password: Super*
Week 6 Video Conference
This week we covered sleep essentials, including do's and don'ts to get the sleep you need. We reviewed common causes of sleep problems and talked about what to do about it. We learned about several rest practices to help with relaxation and discussed how to make a good action plan around sleep.
Week 7 Video Conference
This week we covered the essentials around serotonin. We discussed how to know if you have enough and what to do about it. We practiced loving-kindness meditation and discussed the deceptively powerful 3 good things gratitude practice. I invite you to do it for 2 weeks and see the benefit it has for you.
Week 8 Video Conference
This week we dove into how to use mental jiu jitsu to take command of negative thinking patterns. We learned the 10 horsemen of negativity and how to zap them. We experienced the depth and beauty of the full loving kindness meditation. Finally, we learned how to tame our inner critic and turn up the volume on our inner friend.
Week 9 Video Conference
This week was all about the neurotransmitter, Gaba, our natural anti-anxiety chemical. We discussed how to know if you have enough and how to get more. We talked about another way to start the loving kindness meditation and did the super fast acting pattern interruptor. We finished off by taking a look at your go-to anxiety busting strategies and reviewed a tracking sheet to help you master your mood, energy and sleep.
Week 10 Video Conference
This week we dove into how to live a stress-free live and how to melt stress when it rears its head. We talked about supplements to help your adrenal glands and to replace the essential nutrients that get used up in stress. We practiced my favorite, "being breathed" mindfulness exercise. We discussed strategies to prevent, de-escalate and short-circuit your stress and walked through how to make a personalized stress-busting action plan.
Week 11 Video Conference
This week we covered how to know if you are ready to taper off a medication and the essential information you need to be successful. We finished our breathing exercise series, adding the 4-7-8. We went through a deep dive self assessment on how to know if you are ready to taper and figure out what areas need strengthening.
Week 12 Video Conference
This week we reviewed everything we learned in these 12 weeks together and helped you come up with an individualized plan for going forward. We relaxed into a guided audio to harness our inner resources. We planned next steps, including making a secret Facebook group for the group to continue together.