How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self
As a clinical psychologist, Dr. Nicole LePera often found herself frustrated by the limitations of traditional psychotherapy. Wanting more for her patients—and for herself—she began a journey to develop a united philosophy of mental, physical and spiritual wellness that equips people with the interdisciplinary tools necessary to heal themselves. After experiencing the life As a clinical psychologist, Dr. Nicole LePera often found herself frustrated by the limitations of traditional psychotherapy. Wanting more for her patients—and for herself—she began a journey to develop a united philosophy of mental, physical and spiritual wellness that equips people with the interdisciplinary tools necessary to heal themselves. After experiencing the life-changing results herself, she began to share what she’d learned with others—and soon “The Holistic Psychologist” was born.
Now, Dr. LePera is ready to share her much-requested protocol with the world. In How to Do the Work, she offers both a manifesto for SelfHealing as well as an essential guide to creating a more vibrant, authentic, and joyful life. Drawing on the latest research from a diversity of scientific fields and healing modalities, Dr. LePera helps us recognize how adverse experiences and trauma in childhood live with us, resulting in whole body dysfunction—activating harmful stress responses that keep us stuck engaging in patterns of codependency, emotional immaturity, and trauma bonds. Unless addressed, these self-sabotaging behaviors can quickly become cyclical, leaving people feeling unhappy, unfulfilled, and unwell. . more
Praise for the book
“The world needs this book! No matter where you are on your healing journey How To Do the Work will guide you to stronger relationships, more joy, and a clearer path for your future. We can’t always control what happens to us but Nicole gives us a roadmap to how to respond from a place of healing and inner peace.”
“Want more from life? Looking for answers? How to Do the Work will teach you how to find them within yourself. A masterpiece of empowerment — this book changed my life and, trust me, it’ll change yours too.”
“In her book, How to Do the Work, Dr. Nicole LePera brilliantly demystifies life-changing therapeutic principles in a way that is easy to digest. This book is a must-read for anyone on a path of personal g
“How to Do the Work is an invitation to do the work with the inner tools we all carry within ourselves. The invitation is yours if you choose to accept it. Wherever you are on your path, Dr. LePera meets you with open arms; your current level of self-mastery is the only prerequisite. This is a guide for your journey of becoming. The world needs your gifts, now more than ever.”
“On the surface, Dr. LePera’s book appears to be a ‘how to’ manual, but, at its fundament, it’s a book about understanding the self. For it is only when we deeply understand that we’re able to heal.”
Who is Dr. Nicole?
As a clinical psychologist in private practice, Dr. Nicole LePera often found herself frustrated by the limitations of traditional psychotherapy. Wanting more for her patients—and for herself—she began a journey to develop a united philosophy of mental, physical, and spiritual health that equips people with the tools necessary to heal themselves. Nothing short of a paradigm shift,
Dr. Nicole LePera’s teachings empower the individual to break free from trauma cycles and create who they want to become.
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Lesson 2: Disarming our survival systems is necessary for a complete healing.
When there’s an imminent threat or danger, our body immediately reacts to it by spiking up its adrenaline levels to help us boost our power levels and overcome the situation. This is also known as the flight, fight or freeze response.
As we become more and more stressed in our daily lives, cortisol builds up and we perceive threat even when it is not there, our thinking process becomes foggy, and we find it harder to establish meaningful connections. In other words, our entire system is impaired.
We react to a perceived threat using our amygdala, the fear center of the brain. However, when exposed to trauma, this function starts working improperly as we perceive threats everywhere. This means that we are in alert mode constantly, putting our body and mind at great effort.
There are certain measures that we can take to disarm these survival mechanisms which make our lives harder. For starters, you can try practicing mindful breathing. Breathing techniques have tremendous effects on us as they can relieve stress levels, improve digestion and balance our body functions.
You can try to incorporate various breathing exercises as a warm-up before your workout, through meditation or yoga, or with a trained practitioner. Moreover, you can try to add more sleep to your schedule and adopt a healthier diet. By accepting these changes, your mind-body-spirit connection will flourish!
Lesson 3: Healthy boundaries can help build better relationships with yourself and those around you.
Oftentimes we perceive boundaries as something negative and rigid, and we avoid saying no out of fear that the interlocutor will form a poor impression of us. However, knowing your limits and respectfully communicating them is a sign of emotional intelligence.
Healthy relationships have healthy boundaries. For example, you can’t let your friends come to your door uninvited all the time if this is something that upsets you. Instead, you should communicate how this makes you feel and establish a common schedule when you can meet up.
Learn how to prioritize yourself without feeling bad about it. Togetherness goes for as long as all parties feel comfortable with it. Therefore, the first boundary you should set is the physical one. Communicate your personal preferences, such as if you’re a hugger or not, for example.
Secondly, impose resource boundaries. Talk openly about your time and money availability, so as to find common ground with your friends and family. The third type of boundary you should set is the emotional one. Acknowledge your feelings, beliefs, and ideas and communicate them clearly, without feeling bad if they don’t coincide with those of the people around you.