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How to Heal

Are you looking to improve your current overall health, collecting information to hopefully come to a diagnosis of what may be causing all of ailments, or seeking to manage chronic illnesses? This self-guided action plan will help lead you to your individual path of healing from your past hurts. Rome was not built in a day. We became ill over a period of time and it will take some time to not only repair the damage but to rebuild and ultimately heal. 

There is a reason why heal is the first part of the word health. Healing leads to the road of health we have longed for and pined after, for so many years. To heal holistically, we must monitor the health of our body, mind, and spirit as a whole, not individually. By taking control of your health, you are taking control of your life. Focusing on what you can control builds resilience and helps you to stay ready for all of life's teachable moments.

According to the Centers for Disease Control and Prevention (CDC), 6 in every 10 adults have a chronic disease and 4 in 10 have two or more chronic diseases. Studies have shown that Adverse Childhood Experiences are linked to the occurrences of many chronic diseases in life, such as ischemic heart disease, cancer, chronic lung disease, skeletal fractures, and liver disease Felitti (1998). Individuals with 6 or more ACEs are statistically more likely to die 20 years earlier and are up to 12 times more likely to attempt suicide than someone who had an ACEs score of 0 Felitti (1998).

Adverse Childhood Experiences - Lifespan Pyramid

Chronic and mental health conditions account for 90% of the nation's healthcare expenses Buttorff (2017). These illnesses are also affecting personal finances, due to absenteeism at work, job loss, hospital stays, doctor visits, and medications. It is time to give ourselves the much-needed attention, love, and care we deserve.

Infants in Romanian orphanages were studied and found to be deprived of responsive care, social interaction, stimulation, and psychological comfort Nelson, Fox, & Zeanah (2014). When the infants cried, and then realized no one would come, after a while they just stopped crying. At this point, they are left to figure out the world alone.

Many times, we feel like we are alone, no one wants to listen, and some doctors/therapists are no help. In the healthcare industry, there are 3 sources of diagnostic information: patient history, physical examination, laboratory testing. Many people think the diagnosis comes from lab testing, when really 75-80% is from patient history Nakazawa (2016).

Imagine if the doctor knew what you ate, how often you ate, how you exercise, your workout recovery process, the products you put on/in your body, what helped or did not help reduce your pain, as well as, daily fatigue and pain levels. When you see the doctor, you can make the most of your 15 minutes, by providing information on any new triggers, accurate progress updates, and needed visual details to help your treatment plan. This again, allows you to take control of your health so that you can become your best self.

Writing about emotions and stress can boost immune functioning in patients (Petrie 1998). To tap writing's healing power, people must use it to better understand and learn from their emotions Smyth (2002). Writing helped patients get better and kept them from getting worse. The enlightenment that can occur through such writing compares with the benefits of verbal guided exploration in psycho-dynamic psychotherapies Pennebaker (1997). Pennebaker draws a parallel with therapy. "People who talk about things over and over in the same ways aren't getting any better," he says. "There has to be growth or change in the way they view their experiences."

 If you’re serious about becoming a wealthy, powerful, sophisticated, healthy, influential, cultured, and unique individual, keep a journal—don’t trust your memory. - Jim Rohn

There are 6 steps in the action guide. Proceed through each step at your own pace.

  1. History
  2. Body
  3. Mind
  4. Spirit
  5. Action Plan
  6. Wellness Management

Step 1 - History

  • What Happened?
  • How has What Happened Manifested in your Life?
  • What's your ACEs Score? Tell your Story
  • How to Reset your Body and Mind

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ACEs Healing: History

Step 2 - Body

ACEs Healing: Body
  • How is your Engine Running?
  • Self-Regulation - How to Regulate your Brain and Body
  • How Blood Sugars/Hydration Change Cognitive Abilities
  • Micronutrients - What We Need and How to Get Them

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Step 3 - Mind

  • What are your Triggers? 
  • Mindfulness - How to Respond Mindfully in Any Situation
  • Why you Need Sleep and How you Can Get More of It
  • What Q-TIP Stands for and the Healing Power of Touch

Learn More

ACEs Healing: Mind

Step 4 - Spirit

ACEs Healing: Spirit
  • What are your Core Values?
  • What Did you Learn?
  • What Does your Model Home of Life Look Like?
  • How to Rewire your Brain using Neuroplasticity

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 Step 5 - Action Plan

  • Create your Healing Journey Action Plan
  • Body, Mind, Spirit Connection 
  • Pay it Forward - Help Someone Else in Need
  • Take 5 - Don't Wait to Live your Best Life

Learn More

ACEs Healing: Action Plan

Step 6 - Wellness Management

ACEs Healing: Wellness Management
  • Healing is a Journey, not a Destination
  • Build: Resilience
  • Check In: Take 5
  • Discuss: Sermons
  • Read: Book Club

Learn More


Buttorff, C., Ruder, T., & Bauman, M. (2017). Multiple Chronic Conditions in the United States. Santa Monica, CA: Rand Corp.

Felitti, V. J., Anda, R. F., & Nordenberg, D. (1998). Relationship of Childhood Abuse and Household Dysfunction to Many of the Leading Causes of Death in Adults. The Adverse Childhood Experiences (ACE) Study. American Journal of Preventive Medicine, 14(2), 245-258.

Nakazawa, D. J. (2016). Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal. Atria.

Nelson, C. A., Fox, N. A., & Zeanah, C. H. (2014). Romania's abandoned children: Deprivation, brain development, and the struggle for recovery. Harvard University Press.

Pennebaker, J.W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3) 162- 166.

Petrie, K.J., Booth, R.J., & Pennebaker, J.W. (1998). The immunological effects of thought suppression. Journal of Personality and Social Psychology, 75(5) 1261- 1272.

Smyth, J., & Lepore, S.J. (2002). The writing cure: How expressive writing promotes health and emotional well-being. Washington, D.C.: American Psychological Association.


Get your copy of Adverse Childhood Experiences - Healing Journey Workbook -

A Self-Reflection Based Action Plan to Healing Body, Mind, and Spirit

Available in a Printable Digital Download or Spiral-Bound Hard Copy

Adverse Childhood Experiences - Healing Journey Workbook - A Self-Reflection Based Action Plan to Healing Body, Mind, and Spirit - Digital Download
Adverse Childhood Experiences - Healing Journey Workbook - A Self-Reflection Based Action Plan to Healing Body, Mind, and Spirit - Spiral-Bound Hard Copy