Core Concept: Healing the Wounds of Shame and Self-Blame
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Healing from Heartbreak and Toxic Relationships
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The Phoenix Process: A Six-Week Course for Healing Heartbreak and Reclaiming Your Self
Setting the Stage: Normalising Your Heartbreak Response
How to Use This Course: Creating Your Safe Space for Healing
Week 1: The Relational Nervous System: Why Heartbreak Hurts
Core Concept: How Heartbreak Reshapes Your Nervous System
Deep Dive: The Polyvagal Ladder: Understanding Your Relational States
Therapeutic Exercise: Autonomic Nervous System Check-In (for Grief)
Interactive Practice: Mapping Your Relational Nervous System
Three States of Your Nervous System Summary
Journal Prompts for Week 1
Week 2: Deconstructing Self-Blame: The Trap of Hindsight Bias
Delayed 7 days
The Unfairness of Hindsight: Why "I Should Have Known" Is a Cognitive Distortion
Externalising the "Inner Critic"
Therapeutic Exercise: A Compassionate Letter to Your Past Self
Interactive Practice: The "Heartbreak" Chain Analysis
Journal Prompts for Week 2
Week 3: Building a Resilient Self: Your Toolkit for Emotional Storms
Delayed 14 days
From Dysregulation to Regulation: Your Toolkit for Calm and Safety
Deep Dive (DBT & Somatics): Mastering Distress Tolerance for Heartbreak
Therapeutic Exercise (DBT): The TIPP Skill for Rapid Regulation
Interactive Practice: Somatic Release & Your "Regulation Menu"
DBT Distress Tolerance Skills: A Quick-Reference Guide
Journal Prompts for Week 3
Week 4: The Radical Act of Self-Compassion: Healing Your Core Worth
Delayed 21 days
Core Concept: Healing the Wounds of Shame and Self-Blame
Deep Dive (Kristin Neff): The Three Pillars of Self-Compassion
Therapeutic Exercise: The Self-Compassion Break
Interactive Practice: Grounding Your New Core Beliefs
The Inner Critic vs. The Compassionate Self: A Quick-Reference Guide
Journal Prompts for Week 4