From the book appendix

My Healing Toolbox

These tools assisted Krissy’s mind, body, and spirit. Experiment gently. Take what serves you. Allow the Savior to mend what feels broken beyond repair.

Try guided box breathing Where are you right now?

PrimaryJesus Christ — His Atonement and Resurrection (the main source of healing)
1. JournalingWrite out everything to process thoughts and experiences.
2. Letters to GodWrite prayers, pause, and record what you feel Him want you to know.
3. Essential Oils as Aromatherapy3 drops, cup over nose, 3 deep inhales; massage heart and neck.
4. Daily RoutineAM/PM schedule with 1–3 simple healthy anchors each.
5. Letters to Loved Ones Who Passed OnWrite to them, then note what comes back.
6. MentorsWork with people who help you when you get stuck.
7. Playlist to Process EmotionsSongs that match the pain and move emotion through.
8. Create a New Mental StoryPresent-tense hopeful story; record and replay morning and night.
9. Burn itWrite dark thoughts, then safely burn or shred the paper.
10. Lessons LearnedKeep a running record of truths to revisit on dark days.
11. Giving it to GodAsk for help and wrestle the problem with Him.
12. NLP Movie TheaterShrink and rewind traumatic memory as a tiny silent film.
13. Quick Release (EMDR)Eyes left–right ~10 times; squeeze shut/open wide 3×; 3 deep breaths.
14. HummingHum a gentle song ~1 minute to settle the nervous system.
15. Mirror WorkLook in your eyes and say “I love you, I really love you” until emotion rises.
16. Deflecting Darkness and Creating a Spiritual ShieldCast out fear in the name of Jesus Christ; ask for a shield.
Ho’oponoponoRepeat: I am sorry · Please forgive me · Thank you · I love you.
EFT (Tapping)Tap meridian points while acknowledging, releasing, and replacing grief.
19. BreathworkBox Breathing, 4-7-8 Technique, and the Physiological Sigh.

Wording summarized from Appendix: My Healing Toolbox and the Author’s Note guide. Full instructions appear in Forever Amazing.

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.