Unf*ck Your Body Workbook: Using Science to Reconnect Your Body and Mind to Eat, Sleep, Breathe, Move, and Feel Better

by Faith G. Harper

Overview

Get good with your body! Calm your vagus nerve, exercise your self-compassion, vanquish shame, and give yourself the deep breaths, tasty nutrition, sound sleep, and healthy movement you need. These worksheets and exercises will help you reconnect with your physical self with love and start to feel better immediately. This workbook companion can be used along with Unfuck Your Body or all on its own.

Product Details

ISBN-13:	9781621061755
Publisher:	Microcosm Publishing LLC
Publication date:	05/25/2021
Series:	5-Minute Therapy Series
Pages:	128
Product dimensions:	5.50(w) x 8.50(h) x 0.34(d)

About the Author

Faith G. Harper, PhD, LPC-S, ACS, ACN is a bad-ass, funny lady with a PhD. She’s a licensed professional counselor, board supervisor, certified sexologist, and applied clinical nutritionist with a private practice and consulting business in San Antonio, TX. She has been an adjunct professor and a TEDx presenter, and proudly identifies as a woman of color and uppity intersectional feminist. She is the author of the book Unf*ck Your Brain and many other popular zines and books on subjects such as anxiety, depression, and grief. She is available as a public speaker and for corporate and clinical trainings.Subscribe to the Unfuck Your Brain newsletter to get a discount on her books and zines.

Table of Contents

Introduction 7

SUDs 9

Relaxation, Soothing, and Grounding Techniques 13

Self-Soothing Tool Kit 13

Glitter Bottles 17

Lotion Playdough 17

DIY Stress Ball 18

Weighted Neck Wrap or Lap Blanket 18

Progressive Muscle Relaxation 19

ASMR 22

Understanding Your Mind-Body Connection 25

My Whole-Istic Personhood in the Here and Now 26

Symptoms Checklists 30

Personal Symptom Record 40

Understand Your Trauma 43

Unpacking Our Trauma with ACEs 44

Unpacking Our Bigger Picture Traumas 45

Trauma Safety Plan 52

Types of Triggers 56

Trigger Response Plan 58

Unfuck Your Mind-Body Connection 61

Recognizing Your Personal Vagal Responses 62

Ear Stuff 69

Tongue Stuff 70

The Felt Sense 71

Interoception 71

P.A.T.H. 73

Finding the Words 74

Self-Holding 75

Listening to Your Body 76

Learning Your Body's Responses 78

Stress 81

Is It Stress or Anxiety? 81

Stress Assessment 82

Reframing Stress 84

Having a GOOD Mindset 86

What Is in My Control? 88

Positive Thinking 89

Four Ps 90

Stress After-Action Report 91

Breathwork and Mindfulness 95

A Note about Trauma 97

Noticing the Breath 99

Three-part Breathing 99

The Complete Breath (Dirgha Pranayama) 100

Alternate Nostril Exercise (Nadi Shodhana Pranayama) 101

Bee Breath (Bhramari Pranayama) 102

Ocean Sounding Breath (Ujjaji Breathing) 103

Breathwork Log 104

Basic Mindfulness Meditation Instructions 105

Mindfully Eating a Raisin 106

Metta Meditation 108

Mantra Meditation 110

Meditation in Motion 112

Meditation on the Soles of the Feet 113

Cognitive Defusion 114

Mindfulness Practice Log 115

Unfuck Your Movement 117

Exercise Research 118

Movement Log 119

Mind Body Benefits Check-in: Movement 120

Unfuck Your Sleep 123

Sleep Log 123

Mind Body Benefits Check-in: Sleep 126

Unfuck Your Eating 129

Elimination Diet Log 130

Mind Body Benefits Check-in: Eating 132

Finding The Good Stuff 133

Unfuck Your Pain 137

Investigating Your Relationship with Pain 137

ACT for Pain 139

Pain Log 141

Headache Log 144

Humming for Migraines 145

Unfuck Your Medical Treatments 147

My Treatment Team 147

Questions for Treatment Providers 149

Questions to Ask Your Prescriber About Medications and Supplements 151

Supplement and Med Logs 153

Crisis and Support Lines 157