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I feel Freaked Out
I need relief, now!
I feel FLAWLESS
I am ready to build habits.
Body
I want to focus on my body, nourishment, or sleep right now.
Mind
In this moment, I want to focus on my mindset and thoughts
Soul
Right now, I want to think about my place in the cosmos and the purpose of life.
Recent Blog Posts
Welcome to Freaked Out and FLAWLESS
*Content note/Trigger Warning: I talk candidly about domestic violence, childhood sexual abuse, foster care, alcoholism, trauma brain, mental breakdowns, and bereavement after premature birth, suicidal ideation and self harm, eating disorders. No topic is off the table when it comes to deep diving into trauma brain and its effects on our lives. * Please take care of yourself as you read—pause, breathe, drink water, step outside for air if you need. This space is faith-friendly and trauma-informed. It is not a substitute for medical or mental health care. Hi there, I am Emily Braveheart. Some days I’m steady, productive, sharp, and poised to take on (and maybe even take over) the world. Some days I’m duct-taping my nervous system together with pure willpower, a middle finger in the air, and a prayer filled with complaints and curse words. Both are real. Both are me. Freaked Out & FLAWLESS was born
Micro Walking: The magic of 10 minutes
Micro Walk – 10 Minute Routine to Activate Movement A Quick Ten Minute Walk – Walking for just ten minutes after meals can lower stress, steady energy, and ease digestion. A trauma‑informed guide to micro‑walks you’ll actually take. You don’t need a gym membership to feel better this week. You need ten minutes and a sidewalk. The why (it’s simple) Gentle walking post‑meal supports digestion, steadies energy, and gives your nervous system rhythmic movement that whispers: safe. Walking also moves lymph through your system which helps reduce water retention, improve circulation, and reduces overall chronic illness factors. Did you know that the lymph system is one of our major systems for detoxifying? How to start Pick a loop, set a timer. Out the door, five minutes out, five back. Pair it with a cue. Fork down → shoes on. Phone stays put away. Let your eyes soften and widen instead.
Sleep Like Safety: A Trauma Informed Sleep Routine
Sleep Like Safety: A Trauma Informed Sleep Routine A gentle bedtime routine for sensitive nervous systems: light cues, screen cutoffs, prayerful wind‑down, and a simple bedroom audit to sleep like safety. Why sensitive systems struggle Hyper‑vigilance and irregular cues keep the body on alert. After living through trauma, your brain is constantly scanning the room, even when you sleep. It might feel like you are vulnerable during sleep. You might experience flashbacks, memories, and nightmares at night. Your past taught you that there is no safe space. This constant fight-or-flight response being activated by trauma brain wreaks havoc on your nervous system, and of course, sleep is no exception. From exaggerated startle responses, racing heart, chest tightness, anxiety attacks, sweaty palms, muscle tension, GI upset, irratibility/anger spikes, to insomnia and brain fog – a dysregulated, traumatized nervous system needs cues to learn safety. Consistent, predictable signals teach your system that
The 5 Minute Nervous System Reset You Will Actually Use
The 5 minute Nervous System Reset – that you will actually use Feel overwhelmed? Try this gentle 5‑minute nervous‑system reset: breath, shake, stretch, and stillness—with a short prayer/affirmation. No equipment, just relief. When panic whispers “you don’t have time,” that’s your cue for a tiny practice that gives time back. Five minutes is enough to downshift your body from high‑alert to I can do this. What’s happening in your body Stress floods us with signals to fight, flee, or freeze. Quick, rhythmic breath + simple movement tells your nervous system: “We’re safe now.” The 5‑Minute Reset (follow along) 60‑second Breath — Inhale through the nose for 3 seconds while also drawing your shoulders up to your ears. Hold for 2 seconds, exhale through the mouth for 4 seconds, Releasing your shoulders on exhale. Repeat. 60‑second Shake — From feet to hands, gently shake. Lips loose, jaw soft, micro‑bounce through knees.