Chapter 10 of 16 · Companion page for your QR code
Being Tested
Coming home to ordinary life tests every breakthrough. Tiny anchors—an honest morning and evening routine—help a traumatized brain find a beginning and an end to the day again.
Video coming soon
Krissy will walk you through processing this chapter’s emotions here.
Tonight’s tool from her Healing Toolbox
Daily Routine
Learned from Kirk Duncan with 3 Key Elements (an AM/PM Schedule). After trauma, hormones, sleep, and immunity can feel compromised. A simple routine builds confidence by practicing doing what you say you’ll do—not a crushing to-do list.
Step by step
- Choose 1–3 activities for each morning and 1–3 for each evening before bed.
- Keep them simple and healthy. Start tiny if needed (“Read 1 verse,” “Walk for 5 minutes”).
- Examples from her list include: listen to music or scriptures, exercise, make your bed, gratitude journal, stretch, drink water, EFT with a tapping script, put the phone away by a set time.
- When you finish an activity, check it off. The point is to see yourself complete something and feel completion every day.
From Appendix: My Healing Toolbox — Daily Routine
If you’re struggling right now
You do not have to fix the whole night. Soften your body first. These breath practices are from Krissy’s toolbox (Breathwork).
Physiological Sigh
For instant stress relief: inhale deeply through your nose, sip a second sharp burst at the top, then long slow sigh out the mouth. Repeat 2 or 3 times.
Box Breathing
Inhale 4 · hold 4 · exhale 4 · hold 4. Repeat for 2 to 5 minutes. Open the guided exercise.
4-7-8
Exhale whoosh · inhale 4 · hold 7 · exhale 8. Repeat for 4 cycles.
If you are in crisis in the United States: call or text 988 (Suicide & Crisis Lifeline). You deserve support right now.
This site shares faith, story, and personal tools. It is not medical or mental-health advice.