Phase 3: Address
Uncover What's Underneath
In Phase 1 you learned to listen. In Phase 2 you got honest about what you truly want and began building a foundation of support. Now, in Phase 3, you go deeper.
This is the phase where you begin to address the blocks, the patterns, and the stored experiences that may be quietly driving your symptoms, often without you even realizing it. This isn't about blaming yourself or digging up the past for the sake of it. It's about understanding that your body holds a record of everything you've been through. And sometimes what shows up physically is a message about something that hasn't yet been fully felt, processed, or released.
You're carrying more than most people realize. And now, we start to set some of it down.
You are always in control of how deep you go in this phase. Nothing is forced.
We move at your pace.
"Your pain has a story worth hearing."
Three Things To Understand In This Phase
01
Unprocessed emotions
live in the body
Research shows what many practitioners have long understood: unprocessed emotions don't disappear when we ignore them. They get stored: in the muscles, in the gut, in the nervous system. Over time this stored emotional energy can contribute to inflammation, pain, hormonal disruption, and fatigue. This doesn't mean your pain is "just in your head."
It means your pain is real and it has a root. Addressing that root is what this phase is about.
02
Processing emotions
is biological work
Processing emotions doesn't mean analyzing them to death or reliving painful memories. It means allowing yourself to actually feel what arises in your body, not just your mind; and giving it a safe place to move through you. When you do this, you're not just doing inner work.
You're giving your nervous system permission to complete cycles it may have been holding open for years.
03
The Gut / Brain Connection
Your gut produces most of your body's serotonin and communicates directly with your nervous system. This means what you eat affects how you feel emotionally; your capacity to process, regulate, and release. Inflammation, blood sugar swings, and nutrient depletion don't just affect your body. They affect how available you are for this work. If you haven't already look at the nutrition recommendation in this app, you might want to take a look at them during this phase.
The work you're doing this phase is quiet, deep, and more powerful than you know.
How Emotions Affect Us
Emotional Awareness
10-Day Energy Cleanse
by Abbie Payne & Amber Dobkins
Your emotions shape how you perceive the world, acting as lenses through which you view life. They color your experiences and influence your decisions. When you're joyful, the world feels full of possibility; when you're sad or angry, it can seem heavy and overwhelming.
Many people struggle with emotional awareness, often ignoring, avoiding, or suppressing uncomfortable feelings. Ignoring your emotions only prolongs their presence; awareness is what allows you to begin the process of release. When you become emotionally aware, you tap into a deeper connection with yourself, breaking through the restrictions and limitations that have held you back.
The consequences of not working with your emotions can lead to:
-
Numbing Emotions: When you numb negative emotions, you inadvertently diminish your capacity to experience positive ones fully. This selective numbing affects your ability to feel joy, happiness, and gratitude.
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Physical Health Issues: Emotional suppression can manifest in physical symptoms such as fatigue, headaches, and even more severe health complications over time.
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Relationship Difficulties: Avoiding emotions can hinder open communication, leading to misunderstandings, decreased intimacy, and potential conflicts in relationships.
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Emotional Chaos: When your feelings don't match the situation. It's like experiencing an emotional rollercoaster where emotions seem to hit you suddenly and strongly, or you're confused about what you're actually feeling, making you feel scattered and out of control. Emotional chaos is a symptom of “The Wobble.”
Emotions are messengers urging you to pay attention, asking you to slow down, reflect, and address unresolved issues. Depending on their vibration, they can either energize or deplete you. When you listen to your emotions with compassion rather than resistance, you open the door to healing.
As you move through this phase, let emotional awareness be your guide. Pay attention to how you feel and what your emotions are telling you. In doing so, you'll create space for transformation and renewed energy in your life. True growth comes from within, and emotional awareness is the key to unlocking that growth. Your emotions are whispering to you. Listen deeply to the stories your feelings long to tell.
EMOTIONS LIST
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Enlightenment: Where you feel deeply connected to a higher purpose and universal truths.
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Peace: A serene state of tranquility that envelops you, bringing clarity amidst the chaos of life.
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Joy: An exhilarating burst of happiness that fills your heart with warmth and makes you feel truly alive.
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Love: An affection that creates deep bonds, filling you with warmth, compassion, and a sense of belonging.
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Gratitude: A sense of thankfulness that floods your being, allowing you to appreciate the beauty and abundance in your life.
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Excitement: A thrilling surge of energy and anticipation that ignites your passion and makes every moment feel vibrant and full of potential.
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Hope: A belief in the possibility of positive outcomes, fueling your desire for a brighter future even in challenging times.
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Curiosity: A thirst for knowledge and understanding that drives you to explore, discover, and engage with the world around you.
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Boredom: A restless feeling of dissatisfaction that arises when life lacks stimulation or excitement.
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Annoyed: A nagging irritation that disrupts your peace.
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Frustration: Feeling upset or annoyed due to inability to change or achieve something.
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Anger: A fiery emotion that erupts in response to perceived wrongs, demanding acknowledgment and change.
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Disappointment: A sense of letdown when reality falls short of your hopes or expectations, leaving you feeling disheartened.
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Worry: A state of anxiety and uncertainty over potential problems that clouds the mind.
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Sadness: An aching sorrow that weighs heavily on your heart, reflecting loss or disappointment in profound ways.
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Fear: An emotion triggered by perceived threats, creating a sense of urgency and protective instinct.
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Guilt: A heavy feeling that arises when you believe you have done something wrong or failed to meet your own moral standards; it often involves regret and self-reproach.
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Anxiety: A feeling of unease and fear about the future, a lack of trust in yourself or the world around you.
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Apathy: A lack of interest or enthusiasm for things that usually bring joy or engagement; a state of emotional numbness where nothing seems to matter.
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Despair/Hopelessness: An all-consuming darkness where hope feels utterly extinguished, leaving you with a profound sense of helplessness.
How to Use the Emotional Scale
1. Identify Your Current Emotion
The first step is to pause and reflect on how you’re feeling in the moment. Take a deep breath, check in with yourself, and name the emotion you’re experiencing. There is an emotional list on
the pages before that may help you identify what you are feeling. Once you’ve identified it, locate it on the emotional scale. Be honest with yourself, there’s no right or wrong place to be. T
This is simply about awareness.
What is your current emotion?
2. Aim for Gradual Improvement
The key to using the emotional scale effectively is to focus on gradual improvement rather than forcing yourself to jump from a low vibration (like fear or anger) to a high one (like joy or love).
For example, if you’re feeling frustrated, aim for a small shift toward hope or curiosity rather than trying to leap straight into happiness. Emotional shifts happen incrementally, and each step
upward is progress.
What emotion would you like to experience more?
3. Take Action to Shift Your Energy
Once you’ve identified your current emotion and set your sights on a slightly higher state, take intentional action to support that shift. This could include practices like journaling, meditation, or
gratitude exercises. The goal is to find a higher vibrational feeling, thought, or activity that naturally elevates your emotional state.
What practice helps you shift your emotions?
The Wobble ©
10-Day Energy Cleanse
by Abbie Payne & Amber Dobkins
When you make changes in your life, it’s natural to encounter moments of doubt, fear, and hesitation, what we call "The Wobble." This is a transitional phase where your old patterns and comfort zones clash with your new intentions. “The Wobble” and accompanying fears are not
signs of failure but rather indicators that growth is happening. Let’s explore why these feelings arise, how they manifest, and how to navigate through them.
Why “The Wobble” Matters
“The Wobble” isn't bad, it's actually proof that you're growing! This process naturally stirs up fear because your mind craves certainty and familiarity, which means you are right on the edge of your comfort zone. The mere presence of uncertainty signals that you're pushing beyond
your previous limitations and exploring new potential. Instead of seeing “The Wobble” as a setback, recognize it as a powerful indicator of personal transformation and growth.
By recognizing “The Wobble” for what it is (a temporary adjustment period) you can move through it with grace rather than resistance. Each time you face these fears head-on and continue moving forward despite them, you strengthen your resilience and confidence in your ability to create meaningful changes in your life.
Remember: Growth can be messy and uncomfortable some times, but always worth it in the end!
What Causes a “Wobble”
A “Wobble” is caused by your mind and body adjusting to change, which
can feel unsettling. Here are some common causes:
-
Self-Doubt: As you move closer to your goals, your inner critic may become louder, questioning your abilities and worthiness.
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Fear of Failure: The possibility of failing can create hesitation and second-guessing, making it hard to take action.
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Imposter Syndrome: Feeling like you’re not as capable as others perceive you to be can lead to anxiety or self-sabotage.
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External Pressures: Expectations from society, family, or peers can amplify feelings of overwhelm, judgment, or uncertainty.
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Past Experiences: Memories of failures or setbacks may resurface, causing you to doubt your current path.
Recognizing “The Wobble”
“The Wobble” can show up in various ways, often without you realizing
it’s happening. Here are some signs:
-
Negative Self-Talk: Thoughts like "I’m not good enough," "What if I fail?" or "I don’t deserve this."
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Emotional Chaos: Feelings that don't match the situation. It's like experiencing an emotional rollercoaster where emotions seem to hit you suddenly and intensely, or you're confused about what you're actually feeling, making you feel scattered and out of control.
-
Physical Symptoms: Stress-related issues like digestive issues, headaches, fatigue, tension, disrupted sleep, or restlessness.
Overcoming “The Wobble”
“The Wobble” isn’t something to avoid; it’s something to acknowledge
and work through with compassion and intention. Here’s how:
-
Acknowledge It! Recognize that “The Wobble” is a natural part of growth and change. Remind yourself that discomfort means you’re getting ready to break through and step into something new.
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Challenge negative thoughts by questioning their validity. Replace them with affirmations like “I am capable,” “I am worthy,” or “I trust this process.”
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Share your feelings with a trusted friend, coach, or mentor who can provide encouragement and perspective. Surround yourself with people who uplift and inspire you.
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Treat yourself with kindness during a “Wobble.” Remind yourself that everyone experiences fear and uncertainty during times of change, it’s human.
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Break down overwhelming tasks into bite-sized pieces. Focus on one small action at a time instead of worrying about the entire journey.
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When you're experiencing a "Wobble," take a moment to reflect on what you truly need: whether it's emotional support, rest, reassurance, or clarity. Instead of pushing these needs aside, address them directly with compassion and understanding.
Recognize that getting through a challenging period takes time. Be patient with yourself, knowing that working through a "Wobble" could take hours or even days. This period of uncertainty and emotional transition is when outside support can be extremely helpful, providing you with the perspective and comfort you need to navigate your growth.
The FEEL Method
Where do you feel uncomfortable, tension, or pain in your body?
This is the tool we use to process what's really going on.
FEEL IT
Breathe into that area. Observe it without pushing it away.
EXPERIENCE IT
Give it a voice: in writing, sound, movement, or tears.
EXPRESS IT
Notice when it begins to soften or shift. Emotions, when allowed, do move.
LET IT PASS
F
E
E
L
How to use this method:
-
Find a quiet moment. Even five minutes.
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Close your eyes and scan your body.
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When you find tension, discomfort, or a feeling you can't name, start with F.
-
Move through the steps slowly.
There's no right or wrong. Just follow what's there. You might feel lighter afterward. Or just more present. Both are the point. If something feels too big, bring it to your session. We mean that.
Continue the Daily 5
Practice these through every phase
1
Drink ⅓–½ your body weight in oz of electrolyte water daily.
Start every morning with your Hawaiian Sea Salts.
Hydration & Sea Salts
2
Apply your personalized doTERRA oils as instructed in your session notes. Multiple times daily for best results.
Custom Essential Oils
3
10–15 minutes barefoot on the earth. Reduces cortisol, lowers inflammation, and regulates your nervous system.
Grounding in Nature
4
Check-in with your body. Notice where you hold tension and what your body is trying to tell you.
BodyScan
5
Daily bowel movements are essential for energy, clarity & results. See your phase guide if you need support.
Healthy Elimination
Gentle Detox Support, What To Expect
As your body integrates these shifts, you may notice detox symptoms. These are normal signs that your body is actively clearing and recalibrating, some people experience temporary detox symptoms.
Dehydration is one of the biggest contributing factors, so keep up with your water and electrolytes. If symptoms feel intense or continue, slow down, increase your intake, and reach out to us.
Building Your Foundation, Week By Week
Emotional Support
You may feel more tired before you feel more energized. You may feel more emotional before you feel more settled. This isn't regression, it's the body doing real work it's been waiting to do. Trust the process. Trust yourself.
What to expect along the way: You may hit moments of doubt, resistance, or discomfort as you move through this phase. We call this "The Wobble" and it's actually a good sign. It means you're on the edge of a breakthrough, not a breakdown. When it happens, be gentle with yourself. Reach out if you need support.
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