RSC Audiobook - Unedited Edition 5/12/2024
These files are unedited beyond basic audio balancing, so please forgive any strange sounds, mispronunciations, or long pauses. A more professional version may be completed in the future. You can see the Table Of Contents and Bibliography below the downloaded files, or follow along and see the citations and illustrations by Tara Chavez by downloading the PDF here or the ebook here. If you've come across these files by accident, please consider supporting my work through Etsy, Patreon, or in person at an event in Oregon - I am an independent artist and every dollar of support helps me pay bills and continue creating projects like these. Thank you!

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Radical Self-Care
Copyright © 2023 by Sage Liskey
Published and distributed by Sage Liskey and Rad Cat Press 2023.
All rights reserved.
Printed in the United States of America
1st Edition

Edited by:
Tara Chávez, Tessa Angelica, Heather T. Campbell, Mysti Frost, Christina
Appleby, Ashley Wright, Thuy H. S. Nguyen, Autumn Hummell, Lauren
Appell, Alanna Sowels, Tonya Marie, Lela Copeland, Larissa Varela, Rosalie
Sermak, Savannah Rose, Sieglind Gatewood, Erika Hauptman, William C.
Parham, JR Worley, Sonya Marie, Zoe Werthamer, Alex Renirie, Marcella
Dean, and Madelaine Au

Illustrated by Tara Chávez
Cover and Interior Design by Sage Liskey

E-mail correspondence may be sent to [email protected]
www.SageLiskey.com

ISBN-13: 978-0-9862461-9-7



Table Of Contents
Feedback Please, Medical Statement, Personal Disclaimer,
How To Use This Book, Special Thanks

1. Foreword - 1

2. Trapped Emotions - 7
2.1 Trapped Emotions (8), 2.2 Individual, Repeated, And Attachment Difficulties (11), 2.3 Subtle Stressful Experiences Can Be Detrimental (11), 2.4 Resilience (11), 2.5 Learned Behaviors (14), 2.6 Ancestral Trapped Emotions (14), 2.7 Recovery Increases Your Safety (15), 2.8 Creating A Better World (15), 2.9 How To Release Trapped Emotions (16), 2.10 The Time It Takes To Heal (20), 2.11 What Healing Looks Like (21), 2.12 Make It Work For You (24), 2.13 Radical Self-Care (24)

PART I - IDENTIFYING AND COPING WITH TRAPPED EMOTIONS

3. Identifying Trapped Emotions - 29
3.1 Emotionally Stressful And Abusive People (33), 3.2 Emotionally Mature And Loving People (35), 3.3 Symptoms Of Trapped Emotions (35), 3.4 Attachment Styles (41), 3.5 Dissociation (42), 3.6 Separating Trapped Emotions From Your Basic Biology (44)

4. Reducing Stress And Building Resilience - 51
4.1 Motivating Yourself (52), 4.2 Go Slow (59), 4.3 You Already Have Resources (61), 4.4 Removing Stress And Abuse (62), 4.5 Establishing A Safe Space (65), 4.6 Visualization (67), 4.7 Finding A Therapist, Co-Counselor, And Other Allies (70), 4.8 False Self-Help (77), 4.9 Basic Self-Care (78), 4.10 Self-Care For Oppressed Communities (86), 4.11 Increasing Your Income (92), 4.12 Establishing A Higher Power (95), 4.13 Medicines (96), 4.14 Releasing Tension And Correcting Posture (99), 4.15 Increasing The Window Of Tolerance To Stress (99), 4.16 Addressing Shame And Denial (100)

5. Learning How To Experience Emotions - 103
5.1 Mindfulness And Reconnecting To The Present (106), 5.2 Neurofeedback (108), 5.3 Identifying Emotions (109), 5.4 Experiencing
Emotions (111), 5.5 Fake It Till You Release It (114), 5.6 Emotional Mastery (116), 5.7 Emotional Dysregulation (117), 5.8 Healthy Angering And Asserting Yourself (118), 5.9 Awareness Of Thoughts And The Critics (122)

PART II - TRANSFORMING STORIES

6. Stories And Self-Limiting Beliefs - 129
6.1 Memory And The Imagination (129), 6.2 Placebos And Nocebos (130), 6.3 Self-Limiting Beliefs And Stories (131), 6.4 Renegotiating Memories (140)

7. Basic Story Reframing - 145
7.1 Somatic Therapy (145), 7.2 Your Life History And Reclaiming Memories (147), 7.3 Ritual (148), 7.4 “Imaginary” Friends (149), 7.5 Dreams And Nightmares (150), 7.6 Role-Playing And Theater (152), 7.7 Hypnotherapy (153), 7.8 Exposure Therapy (153), 7.9 Prolonged Exposure Therapy (155), 7.10 Narrative Exposure Therapy (157), 7.11 Journaling (158)

8. Communication - 161
8.1 Nonviolent Communication (NVC) (163), 8.2 Making NVC Sound Natural (165), 8.3 Apologizing With NVC And Making Amends (166), 8.4 Handling Conflict With Conversational Receptiveness And Curiosity (168),8.5 Supporting Others (168), 8.6 Repairing Relationships With Clarification And Imago (172), 8.7 Effective Communication (175), 8.8 Non-Judgmental Language (179), 8.9 Knowing The Source Of Your Need (179), 8.10 If Your Request Is Rejected (180), 8.11 Not Communicating (181), 8.12 Delaying
Communication (182), 8.13 Misdirected Communication And Complaining (183), 8.14 Incompatibility (184), 8.15 Unavailable People (184), 8.16 More About Communication (184)

9. EMDR (Eye Movement Desensitization And Reprocessing) - 187
9.1 EMDR With A Therapist (189), 9.2 Solo EMDR (192), 9.3 Accelerated Resolution Therapy (194)

10. Inner Family - 197
10.1 Externalizing The Inner Family With Sandbox Therapy (198), 10.2 Parental, Adult, Child, Future, Ancestral, and Cultural Selves (198), 10.3 Right And Left Brains (201), 10.4 Initiating Contact With Your Inner Selves (202), 10.5 Inner Child And Playfulness (203), 10.6 Inner Loving Parents And Reparenting To Ideal Guardians (205), 10.7 Future Self (207), 10.8 Ancestral Self (208), 10.9 Cultural Self (208), 10.10 Birth And Death (209), 10.11 Creating Inner Selves (209)

11. Psychedelic Therapy And Integration - 213
11.1 Legality (214), 11.2 Risks (216), 11.3 Possible Effects (217), 11.4 Tripping With Others (219), 11.5 My Trips (219), 11.6 LSD (220), 11.7 Psilocybin Mushrooms (222), 11.8 MDMA (223), 11.9 Preparing For And Going On A Safe Psychedelic Journey (225), 11.10 Navigating A Bad Trip (228), 11.11 Trip Sitting And Guiding (228), 11.12 Integration (229), 11.13 Microdosing (231)

PART III - BEHAVIORS, MINDSET, RELATIONSHIPS, AND ENVIRONMENT

12. Habits And Addictions - 235
12.1 Habits (235), 12.2 Addictions (241), 12.3 The Big No List (249)

13. Reforming Mental States - 253
13.1 Healthy And Regulated Nervous System (253), 13.2 Ego, Awe, And Developing Or Diminishing The Self (254), 13.3 Control (257), 13.4 Confidence Through Intelligence, Hormones, And Dopamine (260), 13.5 Guilt, Shame, And Resentment (265), 13.6 Blame And Identifying How You Reinforce Your Suffering (266), 13.7 Developing Compassion And Empathy (267), 13.8 Self-Compassion (269), 13.9 Self-Love (269), 13.10 Positive Self Talk And Affirmations (270), 13.11 Positive Energy And Creating Defining
Moments (272), 13.12 Happiness (274), 13.13 Forgiving Yourself And Others (275)\

14. Healthy Relationships - 283
14.1 Friendships (285), 14.2 Romantic Relationships And Secure Attachment (291), 14.3 Breaking Up With Someone (309), 14.4 Being Broken Up With (310), 14.5 Community And Individualism (313)

15. Changing Your Environment - 321
15.1 Personal Environment (321), 15.2 Businesses And Community Groups (321), 15.3 Creating A Less Stressful Culture And Society (322), 15.4 Discrimination (323), 15.5 Stopping Discrimination In Yourself (332), 15.6 Law Enforcement And Restorative Justice (343), 15.7 Media (345), 15.8 Capitalism And Mutual Aid (347), 15.9 Gender (349), 15.10 Good Parenting (353), 15.11 Healing The Natural World (356), 15.12 Culture (357)

16. Becoming A Changemaker - 363
16.1 Effective Change In Grassroots And Mass Movements (364), 16.2 Reminders For Activists (368), 16.3 Communication For Activists (370), 16.4 Persuasion (374), 16.5 Beyond Blame, Victimhood, And Cancel Culture (375)

PART IV - RELEASING TRAPPED EMOTIONS

17. How To Release Specific Trapped Emotions - 383
17.1 Where To Start (384), 17.2 Major Parts To My Healing (384), 17.3 Pulling Yourself Out Of A Triggered Space (386), 17.4 Right After You Have A Life-Or-Death Experience (387), 17.5 Unaddressed Single Past Incidents And PTSD (388), 17.6 Attachment Wounds And Complex PTSD (388), 17.7 Stress, Overwhelm, And Anxiety (391), 17.8 Anger, Judgments, And The Outer Critic (392), 17.9 Zooming Out And Disrupting Hyperfocus (392), 17.10 Workaholism (393), 17.11 Health And Fearing Death (394), 17.12 Self-Blame And Self-Hatred (394), 17.13 Loss And Grief (395), 17.14 Rejection (396), 17.15 Insecurity And Jealousy (396), 17.16 Feeling Empty Or Numb (397), 17.17 Sounds (397), 17.18 Religious And Spiritual Abuse (398), 17.19 Ancestral Trapped Emotions (398), 17.20 Appearance (399), 17.21 Touch (17.21)

18. Moving Forward With Radical Self-Care - 405

19. Works Referenced - 409
19.1 Trauma And PTSD (409), 19.2 The Inner Child And Parts Of Ourselves (410), 19.3 Psychedelics (411), 19.4 Meditation, Spirituality, And Buddhism (411), 19.5 Addiction, Alcohol, And Dysfunctional Families (411), 19.6 Relationships (412), 19.7 Money, Business, Creativity, And Finances (412), 19.8 Gender, Race, And Social Justice (412), 19.9 Social And Communication (413), 19.10 Miscellaneous (414)

20. Further Resources - 415
20.1 Finding A Therapist (415), 20.2 Addiction And Dysfunctional Family Resources (415), 20.3 Podcasts (416), 20.4 Meditations (416), 20.5 Confidential Emergency Hotlines (416)

21. Bibliography - 417

About The Author, About The Artist


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