Welcome to the Wondrous Woman course where we learn to Diamond Down, shed the past, and get serious about a healthy and happy future!
Section 1, Step 1: Introduction to the Program Day 1
Steps to Healing
1.Obviously the video is no longer 8 weeks and we do more than 4 calls. This video is still the original and I hope it stays that way! You will think the program has been written just for you! Instructions are throughout the 6 month program and you will be directed at the appropriate time to schedule calls with Sarah. Go to www.sarahkramsey.com/contact to schedule calls with Sarah.
2. Write yourself a permission note following the instructions on the video. Take a picture and email it to sarah@sarahkramsey.com or send an electronic copy. This should take at least 10 minutes. These exercises are the good stuff! Don’t skip over them.
3. Write a letter to your best friend following the instructions on the video. This should take 20 minutes or more. You can email it to Sarah or save it in a journal for you to look back at.
Next step:
http://sarahkramsey.com/wondrouswoman/2018/05/25/week-1-intro-to-manage-your-mindset/
Section 1, Step 2: Intro to Manage Your Mindset
Steps to Healing
The following steps will be your first step towards taking back your thoughts and emotions! You want to have YOUR voice in your head. Not a toxic person’s voice! The activities will be two different ways to fix the same problem. Email the answers to sarah@sarahkramsey.com
1.Make a list of 20 “Why” and “What” questions you wrestle with in your head on a regular basis. (Bonus points if you do 100!) Beside them I want you to write 10 “How” questions to ask yourself instead. If you can only come with a couple of “How” questions then that is okay. Write the same question over and over to reteach your brain an alternate thought when you end up on the hamster wheel of thinking and thinking and getting nowhere.
2.Keep a piece of paper beside you throughout the day (or type it in your phone) and separate your thoughts into 3 categories
Gravity problems
Abstract problems
Actionable problems
If you are on a hamster wheel of worry then you are probably stuck asking “Why and what?” which are either gravity or abstract problems. These problems do not have solutions and therefore suck up your time and energy! You want to spend your time thinking of actionable problems! “How can I?” etc. Your goal is to spend 95% of your time on actionable problems. Which means you first have to spend 30% of your time on actionable problems, then 40% of your time on actionable problems, then 50%, 60% etc.
3. This will take practice! It is like learning a new language after years of speaking your native language. Your toxic person TRAINED you to think a certain way and you are learning to think a new way. This is a great opportunity to learn to give yourself a little grace and kindness.
(Yes, I know how difficult that is and don’t worry! We will be working on it!)
Next step:
http://sarahkramsey.com/wondrouswoman/2018/05/25/week-1-reconnect-with-the-best-pieces-of-you/
Section 1, Step 3: Reconnect with the Best Pieces of You Part 1
Steps to Healing
1.Write “This is not my fault” 100 times. Do not skip this step. If you feel emotional during this exercise it is okay! You have been programmed to believe a lie. You have to retrain your brain!
2.Write down 10 requirements for people who will get your light in the future. Ex. I only give my light to people who talk to me in a respective way. I only give my light to people who make an effort to spend time with me. I only give my light to people who allow me to speak up for myself.
Next Step:
Week 1, Step 4: Reconnect With the Best Pieces of You Part 2
Section 1, Step 4: Reconnect With the Best Pieces of You Part 2
Steps to Healing:
1.What perspective shift was the biggest change for you? What does it mean to only be able to see from your on perspective? How does that change how you view yourself? How does it change how you view your relationship? Email to sarah@sarahkramsey.com
Next Step:
http://sarahkramsey.com/wondrouswoman/2018/05/28/week-1-step-5-the-wondrous-woman-mindset/
Section 1, Step 5: The Wondrous Woman Mindset
Steps to Healing:
1.Write 50 reasons you are a Wondrous Woman. This can be anything big and small you have been proud of throughout your life. Why are you marvelous! Send to sarah@sarahkramsey.com
2.Write 50 reasons YOU are the storm. What have you overcome? What hard things have you survived? Why would you choose you? Check out the I Am The Storm blog here. Send to sarah@sarahkramsey.com
Next Step:
http://sarahkramsey.com/wondrouswoman/2018/05/28/week-1-step-6-who-will-save-me-becoming-your-own-superhero/
Section 1, Step 6: Who Will Save Me? Becoming Your Own Superhero
Steps to Healing:
1.Who will your superhero be? Write down the name and 10 characteristics.
2.What is one thing you can change in your life right now to represent the new you?
3.Before you go to bed think of 3 things you are thankful for in your present life, 3 things are thankful for in your future life and emotionally attach yourself to these thoughts and ideas. The more you can emotionally attach to them to stronger they will stick! Imagine you GIANT superhero standing in between you and the voice.
Next Step
Section 1, Bonus
Section 2, Step 1: Reflection and Anxiety
Step to Healing:
1.Write yourself a permission note forgiving yourself for how you have acted in a traumatically stressful situation. Remind yourself that NO ONE could handle that well and release yourself from the guilt.
Next Step:
Section 2, Step 2: Recognizing a Toxic Person
Steps to Healing:
1. Make a list of 10 ways you know you are dealing with a toxic person. Send it to me at sarah@sarahkramsey.com.
Next Steps: