A Framework for Healing

Introduction

Healing is a journey—a life rehab, a homecoming to your true self. It's about committing to hope, rebuilding trust, and daring to believe in possibilities, even when the "how" isn't clear. Here's what I’ve learned along the way.

Preparing for the Journey

Believe in HOPE.
It is possible, even if the path forward seems uncertain. Commit to trusting yourself and the process. This journey is about coming home to your authentic self.

Creating Space for Healing

Rehabilitating the House of Self:
Think of yourself as a house. This process is about strengthening your foundation. To rebuild, you must first let go:

• Let Go of Timelines & Expectations:
  Release comparisons to others or the version of yourself you thought you'd be. Be present with where you are now.

• Let Go of the “How” and Trust the Process:
  If you’re stuck on the “how” or “why,” focus instead on setting intentions:
  “I let go as much as I am able today.”

• Let Go of People:
  Relationships sometimes lose their "cell service." Honor your current feelings, and accept the ebb and flow of connection without absolutes like "always" or "never."

Shift Focus to YOU:
Your needs. Your perspective. Validate your feelings. Explore and learn. Incorporate practices like Ho’oponopono (forgiveness and healing) for self and others.

Creating Support Systems

Healing is lonely, but you can set yourself up for success by building strong support:

1. The Three S’s: by Dr. Suzie Carmack

   • Self: Daily habits that nourish you.

   • Support: Weekly check-ins with friends, family, or community.

   • Services: Monthly professional or therapeutic support.

2. Find Your Healing Community:
   This should be different from your current circle. Seek people who reflect the healthy, grounded presence you want to embody.

3. Movement as Medicine:
   Whether yoga, dance, or a walk outdoors, movement reconnects you to your body and helps release energy.

4. Explore Spirituality:
   Build a foundation of ethics, principles, and connection with spirit—whatever resonates with you.
   Example: Through yoga, I learned asteya (non-stealing), which shifted my perspective on valuing my time and others'.

The Healing Journey

Be Here Now.
Presence is the heart of healing. Immerse yourself in activities that anchor you in the moment, like yoga, writing, or simply being outside.

Gratitude & Joy in Simplicity:
Find meaning in the small things. Turn mundane activities into moments of joy: cooking, brushing your teeth, or folding laundry. Pause, feel, and savor gratitude.

Implement Changes Gradually:
Explore Lifestyle Medicine Frameworks from Author + Coach, Dr. Suzie Carmack, like the

6 Pillars of Lifestyle Medicine:

• Nutrition + Hydration

• Exercise + Daily Functional Movement

• Sleep + Adequate Rest

• Strategic Stress Management + Emotional Wellness

• Responsible Use of Substances + Prescriptions

• Tobacco-Free Living

Surrender: The Hardest Yet Most Liberating Step

Let Go of Control:
Release timelines and expectations. Trust yourself, others, and the process. Read books like Daring to Trust for inspiration.

Feel to Heal:
Do not logic your way out of emotions. Create internal and external safety with yoga, breathing, therapy, and community.
Example: “This too shall pass,” a mantra tattooed on my friend’s arm, reminds me that feelings are temporary visitors.

A concept introduced to me by a fellow T1D + Scholar, Sam Tullman:

SNAEL (Processing Feelings):

• SEE: Notice physical sensations and thoughts.

• NAME: Identify the feeling.

• ACKNOWLEDGE: Accept it as a guest.

• EXPERIENCE: Feel it with boundaries.

• LET GO: When its visit is over, release it.

Acceptance: The Serenity Prayer

"Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference."
Acceptance evolves. Stay open to the freedom it can bring.

Integrating Healing into Daily Life

After deep healing, focus on sustainable integration. I used tools from Dr. Suzie Carmack and Dr. Douglass Brackman, like:

1. The “Koshas of Well-Being” Framework
   Address physical, financial, social, mental, purpose, and emotional well-being.

2. The F Buckets (from the book Driven by Dr. Doug Brackmann):
   Faith, Fitness, Friends, Family, Finances, and Fun—strive for harmony rather than balance.

3. Chakras of Communication:
   Build alignment between your relationships with yourself, others, and the world.

4. Daily Practices:

   • Movement: Create flow and mobility.

   • Mindfulness: Pause to reflect.

   • Meaning: Infuse compassion into your actions.

Closing Thoughts

Healing is messy, lonely, and challenging, but it is also — transformative.

It’s not about changing the plot of your story, instead evolving how you tell it.

Your healing journey is worth it 💜

Book Resources:

• Well-Being Ultimatum — by Dr. Suzie Carmack

• Boundaries — by Henry Cloud + John Townsend

• Driven — by Dr. Douglass Brackmann

• Daring to Trust — by David Richo

• Inner Traditions of Yoga — by Michael Stone

• The Untethered Soul — by Michael Alan Singer

• The Big Leap — by Gay Hendricks

• The 6 Qualities of Consciousness — by Danny Arguetty