HOLISTIC HEALING WITH DEBORAH
find your calm
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A Comprehensive 7-Week Program of Transformation
Is it hard to calm your nervous system and thoughts that spiral in your mind?
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Do you suffer from anxiety?
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Do you find it difficult to breathe due to emotional distress or physical illness?
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Have you been told you have Dysautonomia, Chronic Fatigue, Shortness of Breath, or Exercise Intolerance?
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Do you experience post-COVID symptoms and now a long hauler?​
Coping with Long COVID or
Anxiety Program
Embrace the power of YOU. You are a Healing Warrior!
If you answered "yes" to any of these questions, then this program is for you.
Let's take a journey together from hardship to healing.
It is a trauma-sensitive Resource for You ​to help manage symptoms
day-by-day, every day.
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This is not your typical program. You will benefit from this program whether or not you are a long-hauler or have physical symptoms because a large part of this program teaches techniques--ones you may have never known--to cope with anxiety. This holistic, trauma-sensitive program is created by a Holistic Occupational Therapist, Certified Trauma Professional, Yoga Teacher, and a "Certified" Long-Hauler who understands that an illness affects one physically, emotionally, mentally, and spiritually. ​
You Will Learn:
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About Your Autonomic Nervous System and the Vagus Nerve, Self-Regulation, Gut Health, Pacing & more
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TONS of Breathing Techniques to calm your nervous system, help you feel centered, and retrain your lungs and diaphragm
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Ways to decrease Anxiety, decrease Muscle Tension, and Improve Sleep
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How to increase Self-Compassion, Self-Awareness, and Feel Safe in your body
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How to manifest a future you want
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How to create the Relaxation Response
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How to be more present with yourself and each moment, less controlled by thoughts and emotions
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Slow-paced, Graded Exercise & Walking Video Program: Learn how to prevent high heart rate and shortness of breath, reconnect with your body, working with it, not against it to build strength and endurance
Plus Interviews with an Exercise Physiologist from Brigham & Women's Hospital & a HeartMath Practitioner
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Instant Access Self-Paced Videos 10 Worksheets & Handouts
17 Yoga Breathing Techniques for Easier Breathing & Decreased Anxiety Weekly Progressive Exercise Program 18 Guided Meditations 2 BONUS videos when you sign up 1 year unlimited access
In less than 2 months you will have more resilience, peace, self-compassion, and tools for a strong foundation for healing and for every aspect of your life.
Curriculum
All of the material is accessible by video format with downloadable handouts and worksheets. Most videos range from 15-30 minutes each. Weekly "webinars"/informative videos and interviews with practitioners are 45-60 minutes. There are 7 modules. When you sign up, you will be able to login into the site and instantly access your course. You can go through the course at your own pace for one year, revisiting the material any time.
First Week
Program Informative Videos:
Changing how we label ourselves
7 Ways to Build Your Body's Foundation
Journaling Exercise & Meditation:
Embrace the Power of You
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Physical Exercise:
Yoga for Neck Back, & Shoulders
Core Strengthening #1
Core Strengthening for back & abs #2
Beginning of Sample Progressive Exercise Program paced to prevent symptom flare-ups
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Breathing Exercises:
Grounding in the Body
Belly Breathing A - All about the Autonomic Nervous
System & Vagus Nerve
Belly Breathing B - Instruction/Meditation
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Handout:
COVID-19 Resources
Second Week
Program Informative Videos:
Pacing/Activity Tolerance
Meditation:
Building Self-Compassion
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Physical Exercise:
2 Arm Exercise Videos in Supine
1 Leg Video - Beginner with instruction how to Progress
Exercise Videos are Slow--paced with breathing breaks to
prevent symptom flare-up
Sample Progressive Exercise Program paced with breathing to
prevent symptom flare-ups
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Breathing Exercises:
Breathing Pose 1
Breathing Pose 2
Breathing Pose 3 for Easier Breathing
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Expressive Art Exercise:
To help use your imagination to feel calmness
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Worksheet & Handout:
Energy Conservation & Activity Tolerance worksheets with Informative Handout to use with Pacing Video
Third Week
Program Informative Videos:
Gut Health & Inflammation
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Meditation:
Organ Healing Cleanse​
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Physical Exercise:
1 Arm Exercise Video Seated (with or without resistance)
2 Leg Videos Supine & Quadruped; Seated & Standing with
instruction in modifications and how to Progress.
Exercise Videos are Slow--paced with breathing breaks to
prevent symptom flare-up
Sample Progressive Exercise Program
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Journaling Exercise:
How to dialogue with your body
Breathing Exercises:
Not Diaphragmatic Breathing, but 360
Diaphragmatic Breathing!
Coordinating Breathing with Movements
Coordinating Breathing with Walking Upstairs
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Handout:
Good Nutrition & Anti-Inflammatory Foods
Fourth Week
Program Informative Videos:
Talk with Exercise Physiologist about her program and Brigham & Women's Dyspnea Clinic & How to Progress with Exercise
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Meditation:
How to Find Pleasant Sensations in Our Body Despite Symptoms
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Physical Exercise:
Walking Program Introduced
Guided Walking Video
Sample Progressive Exercise Program
Breathing Exercises:
Chest Openers
Coordinating Breathing with Walking
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Yoga Pose for Dysautonomia & Anxiety
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Handout:
Tips for Managing Dysautonomia​
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Expressive Art Exercise:
How to get in touch with your Inner Wisdom
Fifth Week
Program Informative Videos:
Coping with Anxiety and how to Regulate Our Nervous System
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Meditation:
5 Senses Meditation for Anxiety​
Meditation for Sleep
Physical Exercise:
Sample Progressive Walking & Exercise Program
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Journaling/Expressive Art Exercises:
Observing Your Thoughts Guided Exercise
Creating Your Container
Breathing Exercises:
Yoga Breath Technique
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Worksheets & Handouts:
Getting Good Zzzzs
Thought Renovations
Sixth Week
Program Informative Videos:
Interview with HeartMath Practitioner about Heart & Brain Coherence for better health & wellness
Shortness of breath and mask wearing - It's not always due to anxiety.
Meditation:
Inner Smile​
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Physical Exercise:
Joy Through Movement
Sample Progressive Walking & Exercise Program
Breathing Exercises:
2 Yoga Breathing Techniques​
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Journaling Exercise:
Observing Your Emotions Guided Exercise​
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Worksheets:
Your Emotional Body
Seventh Week
Program Informative Videos:
Tong Ren and Meridians
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Meditation:
Let Yourself Be Breathed
Awareness Without Judgement
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Physical Exercise:
Sample Progressive Walking & Exercise Program
Breathing Exercises:
2 Yoga Breathing Techniques, 1 specifically for anxiety
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Journaling/Expressive Art Exercises:
Time Capsule​
Overcoming Obstacles
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You Did It! What's Next?
Program Evaluation
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