Month: October 2021

PTSD Workbook Index

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  1. Chapter 1: Self-Discovery and Self-Healing of PTSD
  2. Chapter 2: Improve Everyday Life by Melting Away Your Tension
  3. Chapter 3: Break the Tyranny of Your Negative Thoughts
  4. Chapter 4: Why Your Best Efforts Seem to Go Wrong
  5. Chapter 5: Work Toward Resolving Your PTSD
  6. Chapter 6: Heal the Negative Self-Beliefs that Trauma Causes
  7. Chapter 7: Resolve Trauma Memories Step by Step
  8. Chapter 8: Dealing with your Trauma: Triggers and Fears
  9. Chapter 9: Heal Secondary Wounding and Face the Future with Peace of Mind
  10. Chapter 10: Life At Its Best!

💗 Hashimoto’s Self-Management Program Module 0 – Intro

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  • Theme for the Module:
  • Welcome + Testing
  • Hashimoto’s Questionnaire:
  • Questionnaire
  • Hashimoto’s Causes and Solutions:
  • Sleep, Nutrition, Self-Care, Hormones
  • Toxins, Trauma/Stress, Infections
  • Stress
  • Two Pronged Approach:
  • 1. Vulnerabilities: Food, Nutrients, Stress
  • 2. Triggers: Infections, Toxins
  • Order Matters:
  • 1. Add first to strengthen the body:
  • Mindset, Medications, Support Liver, Nutrition, Digestion, Nutrient Depletions, Adrenals
  • 2. Remove second:
  • Infections, Toxins
  • Hashimoto’s Self-Management Program Q&A Database:
  • Q&A Database
  • How to Get the Most from this Program:
  • Invest in yourself!
  • Dedicate 4-8 hours each module
  • Schedule time for self-care
  • Take action!
  • Trust your body
  • Mantra: Every Day and in Every Way, I AM Getting Better and Better!
  • Common Factors of Success:
  • Positive, can-do attitude
  • Supportive spouse/partner/network
  • Grateful for small gains and improvements
  • Celebrate little successes
  • Not afraid to dream big
  • Stress-relief hobbies (yoga, writing, working out, knitting)
  • Willing to invest in yourself
  • Believe that you are worth it!
  • Don’t stop “living” just because you have Hashimoto’s
  • Willing to ask for help from others
  • Willing to surrender you need to control the situation
  • Willing to rest when you need to rest
  • Predictors of Poor Outcomes:
  • 12:40
  • Attached to a dogma
  • Not willing to invest in yourself
  • Guru shoppers
  • Perfectionism and unrealistic expectations
  • Caught up in being “XYZ”
  • Paralysis by analysis
  • People who are socially isolated and don’t have a support network
  • Building Your Healthcare Team:
  • 19:00
  • You!
  • Me
  • Primary Care / Prescribing Doctor
  • Pharmacist
  • Nutritionist
  • Functional Medicine Practitioner
  • Biological Dentist
  • EMDR Therapist
  • Health Coach
  • Support Network
  • Other Healthcare Professionals?
  • Action Plan:
  • Review “Welcome Packet”
  • Review “Finding Dr. Right”
  • How to make a Keto diet AIP friendly: How to Make a Keto Diet AIP friendly ~ Dr. Amy Myers
  • The AIP Keto Starter Guide
  • Keto Autoimmune Diet ~ Dr. Jockers
  • AIP Protocol ~ Paleo Mom: AIP Protocol
  • Guides:
Welcome PacketDownload
Finding Dr. RightDownload
Welcome SlidesDownload
FatigueDownload
Sleep GuideDownload
ArthritisDownload

🌷 15 Day Hormone Reset Index

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🧘 My Daily Routine and Stretches 🌸

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  • A. My Daily Routine:
  • Gratitude Exercise
  • Chakra Balancing
  • Pink Aura
  • Breathe through Heart ~ HeartMath
  • Meditation / Affirmations / Tapping
  • Massager / Cupping
  • Stretches
  • TENS Unit
  • *Call Family
  • Hashimoto’s Self-Management Program – Index
  • Morning Qi Gong
  • Morning Energy Routine – Carol Tuttle
  • Supplements
  • 8 Glasses of Water
  • Vege Juice
  • Watch My Posture
  • Sit Properly
  • Be Aware of My Senses!
  • I AM Well Loved!
  • No Caffeine after 2pm!
  • Warm Compress
  • Box Breathing
  • My Physical Therapy Exercises 2024
  • Lacrosse Ball
  • Posture Pump
  • Evening Qi Gong
  • Epsom Salt
  • Neorhythm
  • Meditation / Affirmations / Tapping
  • Stretches should be held for at least 30 seconds.

1.  Neck Retractions: 10 reps, hold for 5 seconds
2. Scapular Retractions: 10 reps, hold for 5 seconds
3. Scalene Muscle Stretches: 2 reps of 30 seconds
4.  Cross Arm Stretches:  2 reps of 30 seconds

5. Upper Trapezius Stretch:

6. Levator Scapulae Stretch:
7.  Inferior Capsule (Triceps) Stretches:  2 reps of 30 seconds

8. Brugger Postural Relief Exercise:


9.  Wall Pushups: 2 sets of 15
10. Pectoralis Corner Stretches: 2 reps of 30 seconds
11.  Lying Table Stretches:  2 reps of 30 seconds
12.  Lying Hip Flexor Stretches: 2 reps of 30 seconds
13.  Lying Figure Four Stretches: 2 reps of 30 seconds
14.  LaCrosse Ball to massage my scapula and gluteus muscles: as needed, 1-2 minutes per location (estimated)
15.  Lower trunk rotations: 20 reps
16.  Side-lying Open Book: 10 reps per side
17.  Child’s Pose:  2 reps of 30-60 seconds
18.  Butterfly Stretches:  2 reps of 30 seconds
19.  Lying Bridges with Leg Lifts (07/01/21) / Sitting Squats: 2 sets of 15 reps

21. Donkey Kicks:

22. Hand Roller for Quads and Calves (07/01/21):

or Foam Rolling – IT Band, Quads, Hamstrings, Calves (10/07/21): 5 minutes total for 3 times a week

🤸‍♀️ My At-Home Physical Therapy Exercises 😃

😁 My TMJ Physical Therapy Exercises 🌺

C: My Chiropractic Adjustments:

Chiropractic Adjustment Techniques: a. Diversified. b. Spinal Manipulation (Mobilization). c. Thompson Drop-Table. d. Gonstead. e. Activator. f. Flexion Distraction. g. Spinal Decompression.

  1. Activator to SI (sacro-iliac) joints
  2. Drop Pelvis
  3. Diversified T/S (thoracic spine)
  4. Activator to Scapular region
  5. *Anterior Thoracic / Thoracic Roll
  6. Diversified Cervical or CT (cervico-thoracic)
  7. Side Posture Lumbar
  8. Supine Hip Flexion Muscle Test
  9. Supine Hip Drop
  10. Retest Hip Flexion
  11. Diversified Manual Ankle Adjustment with Hip Pull
  12. Manual Knee Adjustment
  13. Manual Shoulder Adjustment (Anterior-Posterior ~ not at an angle)
  14. Manual Elbow Adjustment
  15. Manual Wrist Adjustment
  16. Anterior Rib Adjustment manually