November 14, 2023 • 25 mins
Imagine embarking on a journey that leads to a clearer mind, lighter spirit, and healthier body. That's exactly what the world of emotional detox promises, and it's a journey we're embarking on together in this discussion.
We're diving deep into the science behind emotional detox, illuminating how our brain, particularly our limbic system, stores memories and emotions and releases stress hormones that directly impact our mood and immunity.
We'll reveal personal experiences with emotional detox, share insights on identifying and observing negative beliefs, and explore transformative techniques such as meditation and self-forgiveness to release toxic patterns.
But that's not all; we will also expand our emotional literacy, learn to build a supportive network, and embrace the power of vulnerability.
Get ready to discover various emotional detox techniques - from journaling and rating our emotions to practicing meditation and visualization and the healing act of forgiveness.
We'll also emphasize the importance of nurturing positive habits like gratitude in our detox journey. So join us, your host Kristen Schwartz, as we delve into the immense benefits of emotional detox and inspire you to start your journey towards a healthier mind and body today!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
You're listening to the Realized Empath Podcast,
where we get real about lovingand stumbling through our
sensitive lives With your hostand holistic counselor, Kristin
Schwartz, who helps redefinewhat's possible for an empath
who embraces a path ofself-healing.
Speaker 2 (00:22):
Hey there, wonderful listeners, welcome back to a
special episode of the RealizedEmpath Podcast.
I'm Kristin Schwartz, your hostand the founder of Realized
Empath, and today we'reexploring a topic that's both
fascinating and essentialLearning, emotional detox,
(00:43):
releasing old patterns andenergies.
So get ready for a deep diveinto the world of emotions, next
up with some fun science tokeep it interesting.
So get cozy, grab your favoritebeverage and let's dive in.
So think of emotional detoxlike spring cleaning, but for
(01:06):
your mind it's about clearingout those cobwebs of old hurts
and fears.
But why do we need it?
Well, science tells us that ourbrain, particularly the limbic
system, is like an emotionalstorage unit.
It holds on to memories andfeelings.
So this isn't justpsychological, it's actually
(01:30):
physical too.
So when we experience intenseemotions, our brains release
chemicals like cortisol, whichis the stress hormone, and it
affects everything from our moodto our immune system.
So emotional detox isn't justabout feeling better, it's about
(01:51):
fostering a healthier brain andbody.
It's like the emotionalequivalent of eating your
veggies, like maybe not alwayseasy for everyone, but it is
beneficial.
So let me take you back to whenI first realized the power of
emotional detox.
I was dealing with the end of arelationship and it felt like I
(02:18):
was stuck in quicksand.
So I noticed that my thoughtswere constantly negative and,
thanks to my foray into theworld of neuroscience, I
understood that my brain wasstuck in a loop.
It was replaying these negativepatterns, reinforcing them
(02:39):
through my neuro pathways.
So I decided to do a cleanup anemotional detox if you will to
break this cycle.
And it was a journey, for sure,filled with many ups and many
downs, but at the end of theroad the process is so
worthwhile.
(02:59):
So the first step in any detoxis knowing what to get rid of.
So in emotional detox, thismeans we need to identify the
negative beliefs and feelings.
So one way of doing that isbecoming a keen observer of your
thoughts.
So you want to notice, when youfeel down or anxious or upset,
(03:24):
what thoughts are runningthrough your mind at that moment
.
It's about being a mindfulscientist of your own inner
world and remember our brainshave a built in negativity bias,
a remnant from our cave mandays, when being on high alert for
danger was key to survival.
(03:45):
But today this manifests as atendency to focus on the bad
more than the good.
So knowing this can help usunderstand why we might hold on
to negative patterns.
So how about turning thisidentification process into a
fun experiment?
(04:06):
How about making it a littlebit more light and fun?
So what I invite you to do is,for the next week, I want you to
act as an emotionalarchaeologist Dig into the
layers of your thoughts andfeelings, write them down.
You might discover beliefsburied so deep you didn't even
know they were there, like maybethinking you're not good enough
(04:28):
or fearing failure.
But here's the twist Instead ofjust writing them down, I want
you to rate them.
How much do these thoughtsaffect you, on a scale from one
to 10?
This way, you're not justidentifying these thoughts,
you're actually quantifyingtheir impact.
Now let's talk about the detoxtechniques.
(04:50):
One of my favorites ismeditation.
And no, it's not just aboutsitting cross-legged and
chanting ohm.
Meditation is an actual brainexercise.
So when we meditate, we'retraining our brain to focus and
redirect our thoughts, whichno-transcript incredibly
powerful in breaking thosenegative thought patterns.
(05:12):
So what neurosciences havefound is that regular meditation
can actually change thestructure of your brain.
It reduces areas linked toanxiety and increases those
related to emotional regulation.
It's basically like doing bicepcurls, but for your brain.
So how about this.
(05:33):
Let's do a quick meditation, andif you're driving, please don't
do it now.
You can remember to come backto this spot on the podcast
later on, when you're at home orin a safe space.
But for those of you who arelistening at home or taking a
break from work or maybe on awalk, you can focus on the trees
(05:57):
as you walk.
Or for those who are at home,you can actually close your eyes
.
So go ahead and close your eyesand take a deep breath and as
you exhale, I want you toimagine a dark cloud of negative
energy leaving your body.
With each inhale, picture abright light of positive energy
(06:18):
filling you up.
Visualize this process just fora few minutes.
So this type of visualizationmeditation can be a powerful
tool in your emotional detoxtoolkit.
It's basically like giving yourbrain a mini vacation from all
the chatter and negativity.
So another key element inemotional detox is forgiveness,
(06:42):
and I'm not just talking aboutforgiving others, I'm talking
about forgiving yourself.
So this can be tough, but it'sso liberating.
So holding on to grudges orpast mistakes is like carrying a
backpack filled with rocks.
Forgiveness is the act oftaking those rocks out one by
one, and it's interesting tonote that studies have shown
(07:05):
that the act of forgiveness canlower stress levels, improve
your mental health and even havepositive effects on your
physical health.
It's literally good for yourheart.
So when I embraced on my ownforgiveness journey, it was like
setting down a heavy load Ididn't even realize I was
carrying, and I started with thesmall things, like forgiving
(07:28):
myself for not being perfect,and I worked up to the bigger
things, like forgiving those whohad hurt me deeply.
It wasn't overnight, let me beclear.
It wasn't magic, but over timeit felt like my heart got
lighter and my mind got clear.
It's as if I had unclogged andemotional pipe allowing
(07:50):
positivity to flow more freely.
What I've found, too, is a lotof us hold on to past pain and
past grievances because we'reafraid, if we let it go, it may
happen again.
It's like we need we believe weneed to have the pain in the
forefront of our mind at alltimes so we can recognize it in
(08:12):
the future.
But that's not true.
We can actually let go andforgive, and we've grown and
changed because of what we'vegone through, and so we're going
to be more aware in the future,no matter if we hold on to the
grievance or not.
Now, detoxing is not just aboutgetting rid of the bad stuff.
It's about filling that spacewith good stuff.
(08:33):
So this is where cultivatingpositive habits comes in.
You want to start simple.
Maybe it's incorporating adaily gratitude practice, so
each night, you can write downthree things you're grateful for
.
I know it sounds basic, butit's incredibly powerful.
So what gratitude does is itshifts your focus from what you
(08:56):
lack to what you have.
It's like challenging the lensthrough which you view the world
.
Right.
And the best part isneuroplasticity.
So this fancy term.
It simply means that our brainscan change and adapt.
So by regularly practicinggratitude or other positive
(09:16):
habits, you're sculpting yourbrain to be more attuned to
positivity.
So I challenge you why notstart tonight?
So, before you go to bed, jotdown those three things that
you're grateful for and make ita ritual.
Right, set an intention to makeit a ritual and maybe light a
candle or place some soft musicand turn it into a moment you
(09:40):
look forward to.
Over time, you'll start tonotice a shift in your mindset.
You'll find yourself spottingthe silver linings more easily
and feeling more resilient inthe face of challenges and
generally enjoying life more.
Which who doesn't want that?
Next, let's talk a little bitabout mindfulness.
So I touch on this a lot, butmindfulness is about being fully
(10:05):
present in the moment so we'reaware of where we are and what
we're doing, without beingoverly reactive or overwhelmed.
So it's like having a mentalpause button allowing us to
observe our thoughts andfeelings without getting caught
up in them.
So for you impassant, highlysensitive people also, the
(10:28):
sentence I just said, right,it's about us observing our
thoughts and feelings withoutgetting caught up in them.
That also comes into play whenwe're observing someone else's
energy or emotions withoutgetting caught up in them, right
?
So scientifically speaking,mindfulness practice has been
(10:48):
shown to reduce activity in theamygdala, and that's the brain's
fight or flight center.
Right, that's the emotionalcenter of the brain.
So when we're overwhelmed andwe go into fight or flight, it's
the amygdala that's activated.
So mindfulness practice hasbeen shown to reduce activity in
that part of the brain.
And what it does is it alsoincreases connections in the
(11:13):
prefrontal cortex, which governsour higher order thinking.
So by practicing mindfulness,we're not just calming our
immediate emotional responses,we're rewiring our brains to
handle emotions more effectivelyin the long run.
So what I'd love for you to tryis the simple mindfulness
exercise.
What you'll do is you'll find aquiet spot and you'll sit
(11:37):
comfortably and focus on yourbreath, and what I want you to
do is notice the sensation ofair entering and then leaving
your body when your mind wanders.
It's okay, it's just gently.
Bring your attention back toyour breath and do this for a
few minutes each day and observethe calmness it brings to your
(11:58):
mind.
Okay, so we couldn't talk aboutemotional detox without talking
about emotional literacy andexpression.
So emotional literacy is ourability to recognize, understand
and appropriately express ouremotions.
It's like being fluent in thelanguage of emotions.
(12:18):
So many of us weren't taughtthis language growing up.
We may misinterpret ourfeelings or struggle to express
them in a healthy way.
So developing emotionalliteracy is crucial for
emotional detox, because ithelps us understand what we're
feeling and why.
This understanding is the firststep in transforming our
(12:42):
emotional landscape.
So here's a fun exercise toenhance your emotional literacy.
So, at the end of each day, Iwant you to write down the
emotions you experienced.
Try to be as specific aspossible.
Instead of just writing happyor sad, I want you to explore
the nuances.
(13:03):
Were you content joyful,melancholic or frustrated.
So what this practice does isit helps you become more attuned
to your emotional nuances.
Okay, next let's talk a bitabout building a support system.
So emotional detox, while it isa personal journey, it doesn't
(13:25):
have to be a solitary one.
Having a supportive networkfriends, family, therapist or
support groups can significantlyaid in your emotional detox
process.
So what a support system can dois they can provide a different
perspective, offer empathy andunderstanding and give you a
safe space to express youremotions.
(13:48):
So what research in socialpsychology actually shows is
that social support can actuallybuffer the effects of stress
and improve psychologicalwell-being.
It's like having a safety netas you walk the tightrope of
emotional detox.
So I want you to take a momentand think about your support
(14:08):
system.
Who are the people that you canrely on?
And, if you feel your supportsystem could be stronger,
consider joining a group or acommunity, like Realized Empath,
or seeking therapy or reachingout to your friends.
And remember, it's aboutquality, not quantity.
Even one or two supportiveindividuals can make a
tremendous difference.
(14:30):
Next up is embracingvulnerability.
So let's talk about the powerof vulnerability.
Often a lot of times we viewvulnerability as a weakness, but
in reality it's actuallyprofound strength.
So embracing vulnerabilitymeans opening ourselves up to
our true feelings andexperiences, even the painful
(14:53):
ones.
I mean, think about it.
Think about all the emotionsand feelings, the difficult ones
that you have to navigate whenyou're vulnerable the fears of
being judged, the fear ofsomeone not showing up for you.
Think how difficult that isright Now.
Think about not beingvulnerable.
Think about letting the ego runthe show.
Which one requires morestrength.
(15:15):
If you said vulnerability, youare correct.
It's about acknowledging ourfears, insecurities and doubts.
And, according to Brene Brown'sgroundbreaking research,
vulnerability is a birthplace ofinnovation, creativity and
change.
So by allowing ourselves to bevulnerable, we're taking a
(15:36):
crucial step in releasing oldemotional patterns and we're
embracing growth.
Okay, so what about physicalhealth?
What role does our physicalhealth play into emotional detox
?
So our bodies and minds aredeeply interconnected.
Physical activities likeexercise, yoga or even a simple
(15:58):
walk greatly aids us inemotional detox.
Exercise, for instance,releases endorphins, often known
as the feel good hormones,which can help alleviate stress
and improve mood.
Similarly, practices like yogaand mindful breathing can help
regulate our body's stressresponse, and that creates a
(16:21):
sense of calm and aiding us inthe release of pent up emotions.
I always say the energy has togo somewhere, right.
So energy wants to move.
So I use movement and exerciseto aid the movement of energy.
I challenge you this weekchoose a physical activity that
(16:43):
you enjoy that sparks joy.
I mean it could be dancing,hiking, gardening, even yoga.
And as you engage in thisactivity, I want you to focus on
how it makes you feel right,notice any emotional shifts and
appreciate the connectionbetween your physical and
emotional states.
(17:04):
So emotional detoxing isn't justa one time event.
It's a continuous practice,right, especially for highly
sensitive people and empaths.
It involves regularly takingstock in your emotions and
practicing mindfulness andapplying the techniques we've
discussed.
It's about creating a lifestylethat supports emotional health,
(17:28):
whether that's through settingboundaries or nurturing positive
relationships, or taking timefor self care and reflections.
Each evening, take a fewminutes to reflect on your day.
What emotions did youexperience?
How did you respond to them?
Do you notice any patterns?
And I want you to use this timeto celebrate your successes and
(17:52):
gently acknowledge areas whereyou'd like to grow.
So what this daily check-indoes is it keeps you connected
to your emotional detox journey.
So far, we've journeyed throughthe internal landscapes of our
emotions.
Let's shift a little bit andlet's shift our focus to the
challenge many of us face, whichis maintaining emotional
(18:14):
wellness in public spaces.
So, whether it's a crowdedshopping mall, a busy workplace
or even a family gathering,public spaces can often test our
emotional balance right,especially in the holiday season
.
So let's explore a couple ofthings that are specifically
tailored to help you navigatethese environments.
(18:34):
So let's talk about how we canshield ourselves in public
spaces.
So when we're out and about,we're exposed to all kinds of
energies and emotions fromothers, and for those sensitive
to emotional vibes, this can beoverwhelming.
But what we can do is shieldourselves.
(18:55):
So there are a couple methodsthat you can use to protect your
emotional space, almost like aninvisible shield.
So one effective technique isvisualization.
So before stepping into apublic space, you want to take a
moment to visualize aprotective barrier around you.
Imagine it as like a bubble ora cloak that deflects negative
(19:19):
energy.
So this isn't just like fancythinking.
Visualization can be profoundand have a profound impact on
your mental state.
Studies in sports psychology,for instance, have shown that
athletes who visualize successbefore a game often perform
better.
So it's about setting anintention and creating a mental
(19:42):
framework that helps younavigate emotional challenges
more effectively.
Another useful technique isgrounding, and I talk about this
a lot and it's so necessary forthe empath.
So if you start to feeloverwhelmed, I want you to focus
on your physical senses.
I want to feel your feet on theground, or take a note of the
textures around you, or simplyfocus on your breathing.
(20:05):
So what grounding does is itbrings you back to the present
moment and it provides areprieve from emotional overload
.
So try this exercise the nexttime you're headed into a public
place.
I want you to pause for aminute and practice the
visualization technique.
Notice how it changes yourexperience.
(20:26):
It doesn't make you feel moresecure, more centered, and I
want you to make a mental noteor even jot down your
observations, and over time,you'll become more adept to
using these techniquesinstinctively.
It'll just be super easy andyou won't have to think about it
.
Okay.
Next I want to talk aboutemotional release, like getting
(20:48):
an emotional release afterpublic interactions.
It's completely normal to pickup like stray emotions when
you're around a lot of people,and the key is to not let these
linger.
So emotional release is aboutconsciously letting go of these
energies.
So one way to do this isthrough physical activity, right
, remember I said energy wantsto move.
(21:09):
So physical movement can beincredibly effective in
releasing pent up emotions.
It doesn't have to be intense,even at just a gentle walk or
some light stretching can help,but the idea is to engage the
body to help free the mind.
Another method is throughcreative expression.
(21:29):
So this could be drawing orwriting or painting or cooking.
So any activity that allows youto channel and release the
emotions you absorb, like you'retaking the original emotions
that, let's say, even anger.
You guys, you can take angerand you can channel that to a
(21:51):
creative venture or creativeexpression.
Think about how many peoplewent through trauma or even felt
bullied when they were youngerand that anger or that pain was
channeled into creatingsomething amazing for themselves
.
And now you hear that thosepeople are running multi-million
(22:14):
dollar corporations.
Like you can channel pain intosomething amazing for yourself.
The arts, especially, offer apowerful medium for emotional
expression and processing.
So remember, the goal is not toignore or suppress these
emotions, but to acknowledge andthen release them in a healthy
(22:36):
way.
So here's an exercise to tryafter your next outing.
So I want you to engage in aphysical or a creative activity
and focus on the emotions thatyou wish to release.
If it's physical, like running,imagine each step.
You're releasing a bit of thatenergy.
If it's creative, pour yourfeelings into your creation.
(22:59):
Afterwards, reflect on how youfeel.
Do you feel lighter, more atpeace?
Right, you are growing inself-awareness.
You are growing inself-awareness, in awareness of
what is helping you, and thispractice can be a powerful tool
for maintaining emotionalclarity.
So emotional detox in publicplaces is about preparation and
(23:23):
release.
It's learning to navigate theemotional waves of the world
around us without getting sweptaway, which I know we all have
before.
So remember that your emotionalwellbeing is precious.
So, with these techniques, youcan venture into public places
with confidence, knowing thatyou have the tools to maintain
(23:43):
your emotional equilibrium.
Okay, so the final piece of thepuzzle is maintenance.
So think of emotional claritylike a garden.
So you've pulled out the weedsthat's your emotional detox and
you've planted some beautifulflowers, and that's cultivating
your positive habits.
Now you need to water thegarden and keep an eye out for
(24:06):
new weeds.
So what this means is regularself-reflection, mindfulness and
staying aware of how you'refeeling.
You guys.
It's about catching thosenegative thoughts before they
take root again.
Remember, emotional clarityisn't a destination.
It's a continuous journey.
(24:27):
It requires effort, but it's soworth it.
Just like a well-tended garden,a well-tended mind can be a
source of beauty and peace andjoy.
As we wrap up today's episode, Iwant to remind you that
emotional detox is a personaljourney.
It's unique to each of us.
There's no one-size-fits-allapproach, so be patient with
(24:49):
yourself and don't be afraid toseek support, whether that's
from friends or family or amental health professional.
And remember every step youtake towards emotional wellness,
no matter how small, is a stepin the right direction.
Your emotions are a powerfulguide, so embrace them and
understand them and use them topropel you forward on your
(25:12):
journey.
Thank you for joining me todayon the Realized Empath Podcast.
If you found value in our chat,will you please share this
podcast with others?
You think it might benefit, anddon't forget to subscribe for
more insightful episodes.
Take care of yourself,everybody, and keep navigating
this beautiful journey of lifewith grace and empathy Until
(25:35):
next time.
Bye.
Speaker 1 (25:38):
Thanks for listening to the Realized Empath Podcast.
Revisit past episodes orcontact Kristen at
RealizedEmpathcom.
Did you love this episode?
Please share it with a friend.
Thanks for tuning in, untilnext time.
Sensitive souls.
You're listening to the Realized Empath Podcast,
where we get real about lovingand stumbling through our
sensitive lives With your hostand holistic counselor, Kristin
Schwartz, who helps redefinewhat's possible for an empath
who embraces a path ofself-healing.
Speaker 2 (00:22):
Hey there, wonderful listeners, welcome back to a
special episode of the RealizedEmpath Podcast.
I'm Kristin Schwartz, your hostand the founder of Realized
Empath, and today we'reexploring a topic that's both
fascinating and essentialLearning, emotional detox,
(00:43):
releasing old patterns andenergies.
So get ready for a deep diveinto the world of emotions, next
up with some fun science tokeep it interesting.
So get cozy, grab your favoritebeverage and let's dive in.
So think of emotional detoxlike spring cleaning, but for
(01:06):
your mind it's about clearingout those cobwebs of old hurts
and fears.
But why do we need it?
Well, science tells us that ourbrain, particularly the limbic
system, is like an emotionalstorage unit.
It holds on to memories andfeelings.
So this isn't justpsychological, it's actually
(01:30):
physical too.
So when we experience intenseemotions, our brains release
chemicals like cortisol, whichis the stress hormone, and it
affects everything from our moodto our immune system.
So emotional detox isn't justabout feeling better, it's about
(01:51):
fostering a healthier brain andbody.
It's like the emotionalequivalent of eating your
veggies, like maybe not alwayseasy for everyone, but it is
beneficial.
So let me take you back to whenI first realized the power of
emotional detox.
I was dealing with the end of arelationship and it felt like I
(02:18):
was stuck in quicksand.
So I noticed that my thoughtswere constantly negative and,
thanks to my foray into theworld of neuroscience, I
understood that my brain wasstuck in a loop.
It was replaying these negativepatterns, reinforcing them
(02:39):
through my neuro pathways.
So I decided to do a cleanup anemotional detox if you will to
break this cycle.
And it was a journey, for sure,filled with many ups and many
downs, but at the end of theroad the process is so
worthwhile.
(02:59):
So the first step in any detoxis knowing what to get rid of.
So in emotional detox, thismeans we need to identify the
negative beliefs and feelings.
So one way of doing that isbecoming a keen observer of your
thoughts.
So you want to notice, when youfeel down or anxious or upset,
(03:24):
what thoughts are runningthrough your mind at that moment
.
It's about being a mindfulscientist of your own inner
world and remember our brainshave a built in negativity bias,
a remnant from our cave mandays, when being on high alert for
danger was key to survival.
(03:45):
But today this manifests as atendency to focus on the bad
more than the good.
So knowing this can help usunderstand why we might hold on
to negative patterns.
So how about turning thisidentification process into a
fun experiment?
(04:06):
How about making it a littlebit more light and fun?
So what I invite you to do is,for the next week, I want you to
act as an emotionalarchaeologist Dig into the
layers of your thoughts andfeelings, write them down.
You might discover beliefsburied so deep you didn't even
know they were there, like maybethinking you're not good enough
(04:28):
or fearing failure.
But here's the twist Instead ofjust writing them down, I want
you to rate them.
How much do these thoughtsaffect you, on a scale from one
to 10?
This way, you're not justidentifying these thoughts,
you're actually quantifyingtheir impact.
Now let's talk about the detoxtechniques.
(04:50):
One of my favorites ismeditation.
And no, it's not just aboutsitting cross-legged and
chanting ohm.
Meditation is an actual brainexercise.
So when we meditate, we'retraining our brain to focus and
redirect our thoughts, whichno-transcript incredibly
powerful in breaking thosenegative thought patterns.
(05:12):
So what neurosciences havefound is that regular meditation
can actually change thestructure of your brain.
It reduces areas linked toanxiety and increases those
related to emotional regulation.
It's basically like doing bicepcurls, but for your brain.
So how about this.
(05:33):
Let's do a quick meditation, andif you're driving, please don't
do it now.
You can remember to come backto this spot on the podcast
later on, when you're at home orin a safe space.
But for those of you who arelistening at home or taking a
break from work or maybe on awalk, you can focus on the trees
(05:57):
as you walk.
Or for those who are at home,you can actually close your eyes
.
So go ahead and close your eyesand take a deep breath and as
you exhale, I want you toimagine a dark cloud of negative
energy leaving your body.
With each inhale, picture abright light of positive energy
(06:18):
filling you up.
Visualize this process just fora few minutes.
So this type of visualizationmeditation can be a powerful
tool in your emotional detoxtoolkit.
It's basically like giving yourbrain a mini vacation from all
the chatter and negativity.
So another key element inemotional detox is forgiveness,
(06:42):
and I'm not just talking aboutforgiving others, I'm talking
about forgiving yourself.
So this can be tough, but it'sso liberating.
So holding on to grudges orpast mistakes is like carrying a
backpack filled with rocks.
Forgiveness is the act oftaking those rocks out one by
one, and it's interesting tonote that studies have shown
(07:05):
that the act of forgiveness canlower stress levels, improve
your mental health and even havepositive effects on your
physical health.
It's literally good for yourheart.
So when I embraced on my ownforgiveness journey, it was like
setting down a heavy load Ididn't even realize I was
carrying, and I started with thesmall things, like forgiving
(07:28):
myself for not being perfect,and I worked up to the bigger
things, like forgiving those whohad hurt me deeply.
It wasn't overnight, let me beclear.
It wasn't magic, but over timeit felt like my heart got
lighter and my mind got clear.
It's as if I had unclogged andemotional pipe allowing
(07:50):
positivity to flow more freely.
What I've found, too, is a lotof us hold on to past pain and
past grievances because we'reafraid, if we let it go, it may
happen again.
It's like we need we believe weneed to have the pain in the
forefront of our mind at alltimes so we can recognize it in
(08:12):
the future.
But that's not true.
We can actually let go andforgive, and we've grown and
changed because of what we'vegone through, and so we're going
to be more aware in the future,no matter if we hold on to the
grievance or not.
Now, detoxing is not just aboutgetting rid of the bad stuff.
It's about filling that spacewith good stuff.
(08:33):
So this is where cultivatingpositive habits comes in.
You want to start simple.
Maybe it's incorporating adaily gratitude practice, so
each night, you can write downthree things you're grateful for
.
I know it sounds basic, butit's incredibly powerful.
So what gratitude does is itshifts your focus from what you
(08:56):
lack to what you have.
It's like challenging the lensthrough which you view the world
.
Right.
And the best part isneuroplasticity.
So this fancy term.
It simply means that our brainscan change and adapt.
So by regularly practicinggratitude or other positive
(09:16):
habits, you're sculpting yourbrain to be more attuned to
positivity.
So I challenge you why notstart tonight?
So, before you go to bed, jotdown those three things that
you're grateful for and make ita ritual.
Right, set an intention to makeit a ritual and maybe light a
candle or place some soft musicand turn it into a moment you
(09:40):
look forward to.
Over time, you'll start tonotice a shift in your mindset.
You'll find yourself spottingthe silver linings more easily
and feeling more resilient inthe face of challenges and
generally enjoying life more.
Which who doesn't want that?
Next, let's talk a little bitabout mindfulness.
So I touch on this a lot, butmindfulness is about being fully
(10:05):
present in the moment so we'reaware of where we are and what
we're doing, without beingoverly reactive or overwhelmed.
So it's like having a mentalpause button allowing us to
observe our thoughts andfeelings without getting caught
up in them.
So for you impassant, highlysensitive people also, the
(10:28):
sentence I just said, right,it's about us observing our
thoughts and feelings withoutgetting caught up in them.
That also comes into play whenwe're observing someone else's
energy or emotions withoutgetting caught up in them, right
?
So scientifically speaking,mindfulness practice has been
(10:48):
shown to reduce activity in theamygdala, and that's the brain's
fight or flight center.
Right, that's the emotionalcenter of the brain.
So when we're overwhelmed andwe go into fight or flight, it's
the amygdala that's activated.
So mindfulness practice hasbeen shown to reduce activity in
that part of the brain.
And what it does is it alsoincreases connections in the
(11:13):
prefrontal cortex, which governsour higher order thinking.
So by practicing mindfulness,we're not just calming our
immediate emotional responses,we're rewiring our brains to
handle emotions more effectivelyin the long run.
So what I'd love for you to tryis the simple mindfulness
exercise.
What you'll do is you'll find aquiet spot and you'll sit
(11:37):
comfortably and focus on yourbreath, and what I want you to
do is notice the sensation ofair entering and then leaving
your body when your mind wanders.
It's okay, it's just gently.
Bring your attention back toyour breath and do this for a
few minutes each day and observethe calmness it brings to your
(11:58):
mind.
Okay, so we couldn't talk aboutemotional detox without talking
about emotional literacy andexpression.
So emotional literacy is ourability to recognize, understand
and appropriately express ouremotions.
It's like being fluent in thelanguage of emotions.
(12:18):
So many of us weren't taughtthis language growing up.
We may misinterpret ourfeelings or struggle to express
them in a healthy way.
So developing emotionalliteracy is crucial for
emotional detox, because ithelps us understand what we're
feeling and why.
This understanding is the firststep in transforming our
(12:42):
emotional landscape.
So here's a fun exercise toenhance your emotional literacy.
So, at the end of each day, Iwant you to write down the
emotions you experienced.
Try to be as specific aspossible.
Instead of just writing happyor sad, I want you to explore
the nuances.
(13:03):
Were you content joyful,melancholic or frustrated.
So what this practice does isit helps you become more attuned
to your emotional nuances.
Okay, next let's talk a bitabout building a support system.
So emotional detox, while it isa personal journey, it doesn't
(13:25):
have to be a solitary one.
Having a supportive networkfriends, family, therapist or
support groups can significantlyaid in your emotional detox
process.
So what a support system can dois they can provide a different
perspective, offer empathy andunderstanding and give you a
safe space to express youremotions.
(13:48):
So what research in socialpsychology actually shows is
that social support can actuallybuffer the effects of stress
and improve psychologicalwell-being.
It's like having a safety netas you walk the tightrope of
emotional detox.
So I want you to take a momentand think about your support
(14:08):
system.
Who are the people that you canrely on?
And, if you feel your supportsystem could be stronger,
consider joining a group or acommunity, like Realized Empath,
or seeking therapy or reachingout to your friends.
And remember, it's aboutquality, not quantity.
Even one or two supportiveindividuals can make a
tremendous difference.
(14:30):
Next up is embracingvulnerability.
So let's talk about the powerof vulnerability.
Often a lot of times we viewvulnerability as a weakness, but
in reality it's actuallyprofound strength.
So embracing vulnerabilitymeans opening ourselves up to
our true feelings andexperiences, even the painful
(14:53):
ones.
I mean, think about it.
Think about all the emotionsand feelings, the difficult ones
that you have to navigate whenyou're vulnerable the fears of
being judged, the fear ofsomeone not showing up for you.
Think how difficult that isright Now.
Think about not beingvulnerable.
Think about letting the ego runthe show.
Which one requires morestrength.
(15:15):
If you said vulnerability, youare correct.
It's about acknowledging ourfears, insecurities and doubts.
And, according to Brene Brown'sgroundbreaking research,
vulnerability is a birthplace ofinnovation, creativity and
change.
So by allowing ourselves to bevulnerable, we're taking a
(15:36):
crucial step in releasing oldemotional patterns and we're
embracing growth.
Okay, so what about physicalhealth?
What role does our physicalhealth play into emotional detox
?
So our bodies and minds aredeeply interconnected.
Physical activities likeexercise, yoga or even a simple
(15:58):
walk greatly aids us inemotional detox.
Exercise, for instance,releases endorphins, often known
as the feel good hormones,which can help alleviate stress
and improve mood.
Similarly, practices like yogaand mindful breathing can help
regulate our body's stressresponse, and that creates a
(16:21):
sense of calm and aiding us inthe release of pent up emotions.
I always say the energy has togo somewhere, right.
So energy wants to move.
So I use movement and exerciseto aid the movement of energy.
I challenge you this weekchoose a physical activity that
(16:43):
you enjoy that sparks joy.
I mean it could be dancing,hiking, gardening, even yoga.
And as you engage in thisactivity, I want you to focus on
how it makes you feel right,notice any emotional shifts and
appreciate the connectionbetween your physical and
emotional states.
(17:04):
So emotional detoxing isn't justa one time event.
It's a continuous practice,right, especially for highly
sensitive people and empaths.
It involves regularly takingstock in your emotions and
practicing mindfulness andapplying the techniques we've
discussed.
It's about creating a lifestylethat supports emotional health,
(17:28):
whether that's through settingboundaries or nurturing positive
relationships, or taking timefor self care and reflections.
Each evening, take a fewminutes to reflect on your day.
What emotions did youexperience?
How did you respond to them?
Do you notice any patterns?
And I want you to use this timeto celebrate your successes and
(17:52):
gently acknowledge areas whereyou'd like to grow.
So what this daily check-indoes is it keeps you connected
to your emotional detox journey.
So far, we've journeyed throughthe internal landscapes of our
emotions.
Let's shift a little bit andlet's shift our focus to the
challenge many of us face, whichis maintaining emotional
(18:14):
wellness in public spaces.
So, whether it's a crowdedshopping mall, a busy workplace
or even a family gathering,public spaces can often test our
emotional balance right,especially in the holiday season
.
So let's explore a couple ofthings that are specifically
tailored to help you navigatethese environments.
(18:34):
So let's talk about how we canshield ourselves in public
spaces.
So when we're out and about,we're exposed to all kinds of
energies and emotions fromothers, and for those sensitive
to emotional vibes, this can beoverwhelming.
But what we can do is shieldourselves.
(18:55):
So there are a couple methodsthat you can use to protect your
emotional space, almost like aninvisible shield.
So one effective technique isvisualization.
So before stepping into apublic space, you want to take a
moment to visualize aprotective barrier around you.
Imagine it as like a bubble ora cloak that deflects negative
(19:19):
energy.
So this isn't just like fancythinking.
Visualization can be profoundand have a profound impact on
your mental state.
Studies in sports psychology,for instance, have shown that
athletes who visualize successbefore a game often perform
better.
So it's about setting anintention and creating a mental
(19:42):
framework that helps younavigate emotional challenges
more effectively.
Another useful technique isgrounding, and I talk about this
a lot and it's so necessary forthe empath.
So if you start to feeloverwhelmed, I want you to focus
on your physical senses.
I want to feel your feet on theground, or take a note of the
textures around you, or simplyfocus on your breathing.
(20:05):
So what grounding does is itbrings you back to the present
moment and it provides areprieve from emotional overload
.
So try this exercise the nexttime you're headed into a public
place.
I want you to pause for aminute and practice the
visualization technique.
Notice how it changes yourexperience.
(20:26):
It doesn't make you feel moresecure, more centered, and I
want you to make a mental noteor even jot down your
observations, and over time,you'll become more adept to
using these techniquesinstinctively.
It'll just be super easy andyou won't have to think about it
.
Okay.
Next I want to talk aboutemotional release, like getting
(20:48):
an emotional release afterpublic interactions.
It's completely normal to pickup like stray emotions when
you're around a lot of people,and the key is to not let these
linger.
So emotional release is aboutconsciously letting go of these
energies.
So one way to do this isthrough physical activity, right
, remember I said energy wantsto move.
(21:09):
So physical movement can beincredibly effective in
releasing pent up emotions.
It doesn't have to be intense,even at just a gentle walk or
some light stretching can help,but the idea is to engage the
body to help free the mind.
Another method is throughcreative expression.
(21:29):
So this could be drawing orwriting or painting or cooking.
So any activity that allows youto channel and release the
emotions you absorb, like you'retaking the original emotions
that, let's say, even anger.
You guys, you can take angerand you can channel that to a
(21:51):
creative venture or creativeexpression.
Think about how many peoplewent through trauma or even felt
bullied when they were youngerand that anger or that pain was
channeled into creatingsomething amazing for themselves
.
And now you hear that thosepeople are running multi-million
(22:14):
dollar corporations.
Like you can channel pain intosomething amazing for yourself.
The arts, especially, offer apowerful medium for emotional
expression and processing.
So remember, the goal is not toignore or suppress these
emotions, but to acknowledge andthen release them in a healthy
(22:36):
way.
So here's an exercise to tryafter your next outing.
So I want you to engage in aphysical or a creative activity
and focus on the emotions thatyou wish to release.
If it's physical, like running,imagine each step.
You're releasing a bit of thatenergy.
If it's creative, pour yourfeelings into your creation.
(22:59):
Afterwards, reflect on how youfeel.
Do you feel lighter, more atpeace?
Right, you are growing inself-awareness.
You are growing inself-awareness, in awareness of
what is helping you, and thispractice can be a powerful tool
for maintaining emotionalclarity.
So emotional detox in publicplaces is about preparation and
(23:23):
release.
It's learning to navigate theemotional waves of the world
around us without getting sweptaway, which I know we all have
before.
So remember that your emotionalwellbeing is precious.
So, with these techniques, youcan venture into public places
with confidence, knowing thatyou have the tools to maintain
(23:43):
your emotional equilibrium.
Okay, so the final piece of thepuzzle is maintenance.
So think of emotional claritylike a garden.
So you've pulled out the weedsthat's your emotional detox and
you've planted some beautifulflowers, and that's cultivating
your positive habits.
Now you need to water thegarden and keep an eye out for
(24:06):
new weeds.
So what this means is regularself-reflection, mindfulness and
staying aware of how you'refeeling.
You guys.
It's about catching thosenegative thoughts before they
take root again.
Remember, emotional clarityisn't a destination.
It's a continuous journey.
(24:27):
It requires effort, but it's soworth it.
Just like a well-tended garden,a well-tended mind can be a
source of beauty and peace andjoy.
As we wrap up today's episode, Iwant to remind you that
emotional detox is a personaljourney.
It's unique to each of us.
There's no one-size-fits-allapproach, so be patient with
(24:49):
yourself and don't be afraid toseek support, whether that's
from friends or family or amental health professional.
And remember every step youtake towards emotional wellness,
no matter how small, is a stepin the right direction.
Your emotions are a powerfulguide, so embrace them and
understand them and use them topropel you forward on your
(25:12):
journey.
Thank you for joining me todayon the Realized Empath Podcast.
If you found value in our chat,will you please share this
podcast with others?
You think it might benefit, anddon't forget to subscribe for
more insightful episodes.
Take care of yourself,everybody, and keep navigating
this beautiful journey of lifewith grace and empathy Until
(25:35):
next time.
Bye.
Speaker 1 (25:38):
Thanks for listening to the Realized Empath Podcast.
Revisit past episodes orcontact Kristen at
RealizedEmpathcom.
Did you love this episode?
Please share it with a friend.
Thanks for tuning in, untilnext time.
Sensitive souls.
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