Dr. Micaela

So you're going to have to figure out your own timing because you do you, right?

Whatever works best for you.

I'm going to give you the groundwork and then you can adapt and fit the way that you make sense for you.

right so i'm just gonna say pretend um as soon as you get home the first thing you're gonna do after peeing if you needed to pee um because don't hold that it makes it thinking really hard um uh is sit down and set a timer and for like i would say 10 minutes um

Absolutely no more than 15.

And if this is something that's really really painful for you to do I would start at five.

Okay, but we're going to say a timer for 10 minutes, and actually just without thinking, no coherent speech doesn't have to be complete sentences journal or scribble.

All about what you just experienced, right?

What was it like?

What are your thoughts?

What are your emotions?

Force the guilt to come up, right?

What are the things that you're now going to beat yourself up about?

What are you worried about?

What might you have missed?

What did you not...

do well, all the things that your brain is going to come at you for anyways.

So when we do this intentionally, we are building the muscle of emotion regulation.

I'm saying it's time for us to think about and feel this, not you, you being that mean voice inside my mind, right?

So I'm saying that I'm going to spend time thinking about this.