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The Feel-Face-and-Release method is designed to help women in recovery process and regulate their emotions stemming from childhood trauma, abandonment, emotional neglect, codependency, people-pleasing, and unhealthy eating habits like binge or stress eating. Here's a detailed explanation of how this method can be applied:

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Dr. Nikki LeToya White
The Feel-Face-and-Release Method 


  • First I encourage women to identify and acknowledge their emotions without judgment. This involves becoming aware of what they are feeling in the moment—whether it's sadness, anger, fear, or anxiety. They should learn to recognize physical sensations associated with these emotions (like tightness in the chest, knot in the stomach, etc.).




  • Once the emotions are identified, the next step is to face them directly. This means allowing themselves to fully experience the emotions without pushing them away or suppressing them. Facing emotions involves being present with them, understanding where they come from, and accepting them as valid responses to their experiences.




  • After feeling and facing the emotions, the final step is to release them in a healthy and constructive manner. This could involve several techniques:


Expressive Release: Encourage journaling, art, or talking to a trusted friend or therapist about the emotions and experiences.


Mindfulness and Meditation: Teach techniques to calm the mind and release tension associated with the emotions through deep breathing and meditation.


Physical Release: Engage in physical activities like yoga, dancing, or exercise to release pent-up emotions stored in the body.


Self-Compassion: Encourage self-compassion practices to soothe and nurture oneself during moments of emotional distress.


Behavioral Changes: Help identify triggers and patterns related to codependency, people-pleasing, or emotional eating, and introduce healthier coping strategies.



Application in Daily Life:


Emotional Check-Ins: Encourage regular check-ins with oneself to identify current emotions and triggers.


Practice Self-Awareness: Encourage mindfulness practices to develop a deeper understanding of one's emotional landscape.


Create Safe Spaces: Provide tools and guidance for creating safe spaces to express and process emotions without fear of judgment.


Establish Support Networks: Foster connections with other women in recovery for mutual support and encouragement.


Skill-Building: Teach specific skills such as boundary-setting, assertiveness training, and stress management techniques to empower women in their recovery journey.


Integration and Patience: Emphasize that healing from childhood trauma and ingrained behavioral patterns takes time and requires patience and self-compassion.


By applying the Feel-Face-and-Release method consistently, women in recovery can develop greater emotional intelligence, and healthier coping mechanisms, and ultimately break free from patterns of trauma, codependency, and unhealthy eating habits. The key is to approach each emotion with openness and self-compassion, allowing for healing and personal growth.






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