In this guided practice, we explore the “emotional flare-up hangover”—the shame, guilt, and looping thoughts that often follow a reactive moment. Instead of beating yourself up, this episode walks you through moving from shame → understanding → repair with compassion.

What We Cover

• Why shame spirals happen after emotional flare-ups
• How survival responses override “I should have known better”
• Grounding the body through breath and simple affirmations
• Naming what happened without judgment
• Understanding the protective parts within you
• Shifting into curiosity: What signs did I miss? What could help next time?
• Repairing with yourself and others using clear, gentle accountability

Key Takeaway

You’re not striving for perfection—you’re learning to show up with awareness. Your reactions aren’t your identity, and giving your protective parts compassion is a powerful step toward repair.

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