EASE OUT of Chronic Tension, Pain, Fatigue & Overwhelm
Week 4: Distance=Dysregulation
"the 4 things your body is asking for"
False Belief: "My work and worries are more important than my body."
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What you experience today:
What it feels like to see your body in a different way.
You also discover:
✓ Why your relationship with your body matters
✓ What ignoring early signals is doing to the relationship with your body
✓ The 4 things your body is asking for at any time.
✓ How noticing can reduce the distance between you and your body
✓ How physical de-escalation can also help emotional de-escalation
✓ Why five percent less can become a way of saying, “I hear you”
The goal today is not to make your body quiet.
The goal is to begin building a better relationship with it.
Today’s Practice
Today, once or twice, pause and notice:
What is my body asking for right now?
Not:
“What’s wrong with me?”
Not:
“How do I make this stop?”
Not:
“Why is my body doing this again?”
Just:
What is my body asking for?
Maybe it is asking for:
• rest
• water/food
• movement
• love (care, softness, support, attention, five percent less)
Then respond in a small way.
Not dramatically.
Not perfectly.
Just enough to let your body know:
“I hear you.”
That might look like:
• softening your jaw
• letting your breath fall out
• drinking water
• stepping away for one minute
• moving gently
• resting your eyes
• doing five percent less
• stopping the criticism
• noticing without judgment
After your body settles even one percent, notice something else:
Does your frustration change?
Does irritation soften?
Does judgment decrease?
Does your response to life feel different?
That is today’s experiment.
Not just noticing the body.
Not just easing tension.
But noticing whether your relationship with life changes when your relationship with your body softens.
Check In With Me
To get the most out of this program, reply by TEXT at
(469) 290-2531
-or- Email
And tell me:
"What was your biggest takeaway from today's session?"
And answer this question:
"When you responded to your body with five percent more attention or care, did anything change in how you felt emotionally?"
Examples:
• I felt a little less irritated
• I felt more settled
• I noticed I was judging myself less
• I felt less rushed
• I was able to respond instead of react
• I noticed how often I ignore my body
• I’m not sure yet, but I’m starting to see the connection
There are no wrong answers.
The goal is not to create a perfect emotional shift.
The goal is to begin seeing that your body, your emotions, your thoughts, and your responses to life are connected.
The body is constantly sending information.
Some of that information is loud: pain, fatigue, tension, overwhelm.
But much of it begins quietly.
A slight clench.
A change in breathing.
A sense of urgency.
A need for rest.
A need for food or water.
A need to move.
A need to feel seen and acknowledged.
When these early signals are missed or ignored, the system may escalate.
Not because the body is trying to be difficult.
But because living systems often increase signal intensity when an important need is not being met.
This is one way to understand persistent tension and protection patterns.
The body may be trying to get attention, support, or safety.
When you pause, notice, and respond with even a small amount of care, you are giving your system different information.
Less rejection.
Less threat.
Less distance.
More acknowledgement.
More support.
More connection.
This is also why physical awareness can affect emotional regulation.
The body often gives early signs of frustration, irritation, urgency, or anger before the emotion fully escalates.
When you catch those signs sooner, you create space.
And in that space, you may be able to respond differently.
Selected References
Craig, A. D. (2002). How do you feel? Interoception: The sense of the physiological condition of the body. Nature Reviews Neuroscience, 3(8), 655–666.
Seth, A. K. (2013). Interoceptive inference, emotion, and the embodied self. Trends in Cognitive Sciences, 17(11), 565–573.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. W. Norton.
Brosschot, J. F., Gerin, W., & Thayer, J. F. (2006). The perseverative cognition hypothesis: A review of worry, prolonged stress-related physiological activation, and health. Journal of Psychosomatic Research, 60(2), 113–124.
Stay With The Process
This session will be available for the next 7 days.
Not because you need to rush.
Not because you are behind.
But because this is a good lesson to sit with slowly.
If you need access again after the timer expires, just text or email me and I’ll make sure you have what you need.
For now, keep it simple:
Notice the tug.
Respond with five percent more attention.
See what softens.
That is enough for today.
