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How to Do the Work Summary
About How to Do the Work Book
#1 NEW YORK TIMES BESTSELLER · INSTANT INTERNATIONAL BESTSELLER
From Dr. Nicole LePera, creator of "the holistic psychologist"—the online phenomenon with more than two million Instagram followers—comes a revolutionary approach to healing that harnesses the power of the self to produce lasting change.
As a clinical psychologist, Dr. Nicole LePera often found herself frustrated by the limitations of traditional psychotherapy. Wanting more for her patients—and for herself—she began a journey to develop a united philosophy of mental, physical and spiritual wellness that equips people with the interdisciplinary tools necessary to heal themselves. After experiencing the life-changing results herself, she began to share what she’d learned with others—and soon “The Holistic Psychologist” was born.
Now, Dr. LePera is ready to share her much-requested protocol with the world. In How to Do the Work, she offers both a manifesto for SelfHealing as well as an essential guide to creating a more vibrant, authentic, and joyful life. Drawing on the latest research from a diversity of scientific fields and healing modalities, Dr. LePera helps us recognize how adverse experiences and trauma in childhood live with us, resulting in whole body dysfunction—activating harmful stress responses that keep us stuck engaging in patterns of codependency, emotional immaturity, and trauma bonds. Unless addressed, these self-sabotaging behaviors can quickly become cyclical, leaving people feeling unhappy, unfulfilled, and unwell.
In How to Do the Work, Dr. LePera offers readers the support and tools that will allow them to break free from destructive behaviors to reclaim and recreate their lives. Nothing short of a paradigm shift, this is a celebration of empowerment that will forever change the way we approach mental wellness and self-care.
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This book helped me understand my own emotions and helped me improve my mental and physical wellbeing. Here are some of the ideas that I found particularly important.
Mindfulness
Notice emotions, thoughts, and other sensations (sounds, smells, temperature,... ) without judging them or pushing them away. Try to sense where and how you feel the emotions in your body.
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Deep Belly Breathing
Breathing deeply in through the nose, into the belly and slowly out through the mouth is a very convenient and powerful tool for relaxing your mind and body. Doing this whenever I feel stressed really helps me.
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Appreciating Nature
Being in nature can improve your mood. Just take a walk, or go for a bike ride, lay on the beach or in the park and notice little details that nature has. The sound of a bird, the texture of a leaf, the freshness of the air - notice these things and be grateful for the experience.
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"You can't go somewhere to be healed; you must go inward to be healed."
NICOLE LEPERA
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You Are Your Own Best Healer
Imagine that you decide to start going to the gym, take a break from social media and cut ties with problematic people. You have determination that this time, these changes will stick. Later, maybe after a few hours, days or weeks, you start to feel lazy and cannot muster up the energy to carry out these activities. You feel stuck. Your mind begins to overwhelm you with messages like: "You cannot do this."
Your thoughts have brought you to this situation, and your thoughts from this point onwards will take you to where you’ll be in the future. Remember, your thoughts influence your behaviour.
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The Conscious Self
You head to work at the same time every day, and the routine to get out the door is more or less memorized. You shower, eat breakfast, get dressed, drive to work, and so on. You barely have to think consciously about doing any of these things because you’ve done them so frequently that your mind is on autopilot.
When you are running on autopilot, your subconscious mind drives your reactions. Scans of brain activity have revealed we are only operating in a conscious state for roughly 5% of the day. Our subconscious run the show during the rest of the time.
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