Gabby Bernstein’s self-care practice ‘Rage on a Page’ | Bitesize #85

These bitesize episodes focus on the greatest lessons we’ve learnt from the guests we've had on the podcast. 

This week we jump back to episode 107 with bestselling author, motivational speaker, podcast host and self-proclaimed “spirit junkie” Gabby Bernstein. Gabby shared with us her process of overcoming trauma. One effective exercise she described was ‘Rage on a Page’, based in the teachings of Dr John Sarno who wrote a lot about how our physical conditions are psychosomatic. 

Gabby’s ‘Rage on the Page’ practice sees you play bilateral music, which stimulates both sides of your brain, turn off all distractions and write out everything on your mind, dumping your sub-conscious fears.

Listen or watch the full interview with Gabby: http://bit.ly/3AK0xyp

Listen to the end for an exclusive clip with next week's guest!

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# Podcast Episode Summary: Rage on the Page - Unlocking Trauma with Gabby Bernstein

**Key Points:**

- Gabby Bernstein, a renowned motivational speaker and author, shares her insights on overcoming trauma through the practice of "Rage on the Page."
- This exercise involves writing out everything on your mind, dumping your subconscious fears, while listening to bilateral music that stimulates both sides of the brain.
- The practice is inspired by the work of Dr. John Sarno, who explored the connection between physical conditions and psychosomatic factors.
- Gabby emphasizes the importance of reprocessing and reorganizing negative feelings through this writing exercise, leading to a sense of freshness and rejuvenation.
- She recommends starting with a 20-minute "Rage on the Page" session followed by 20 minutes of meditation while maintaining a heart hold for safety and comfort.
- Gabby stresses the significance of prioritizing inner peace and happiness as the foundation for high performance and personal growth.
- She encourages listeners to find their own path to success, believing in themselves and following their unique journey.

**Insights and Controversies:**

- Gabby's "Rage on the Page" exercise offers a practical tool for individuals to address and process their traumas and negative emotions.
- The incorporation of bilateral music during the writing exercise enhances brain tolerance and facilitates the reprocessing of difficult experiences.
- The emphasis on self-care and prioritizing inner well-being challenges traditional notions of high performance that often neglect personal happiness.
- Gabby's encouragement to embrace one's unique path to success resonates with the idea of authenticity and individual empowerment.

**Overall Message:**

Gabby Bernstein's "Rage on the Page" technique provides a powerful method for individuals to confront and heal from their traumas, ultimately leading to greater inner peace and a more fulfilling life. She emphasizes the importance of self-care and self-discovery as essential elements in achieving high performance and personal fulfillment.

[00:00.000 -> 00:03.660] Hi there, I'm Jay Comfrey and you're listening to high performance now
[00:03.660 -> 00:07.280] I know that you can't always give us an hour or an hour and a half of your time
[00:07.500 -> 00:10.220] To go deep in a conversation that we're having on this podcast
[00:10.300 -> 00:16.360] So every single week, we just bring you a clip or a thought from one of our previous episodes and today
[00:16.360 -> 00:19.980] We're bringing you Gabby Bernstein who is a New York Times bestseller
[00:19.980 -> 00:24.800] She's an incredible American woman who joined Damien and I on the high performance podcast
[00:26.120 -> 00:29.680] Not too long ago and she is a true expert in helping you to unlock your trauma
[00:29.680 -> 00:33.120] And I think when we talk about trauma, especially the Brits like me
[00:33.120 -> 00:37.560] We start to get a bit nervous and concerned and think hold on a minute. What are you talking about trauma?
[00:37.560 -> 00:39.280] I don't have such a thing
[00:39.280 -> 00:45.940] But actually all of us as Gabby explained in the episode of walking around with either a small or a big trauma
[00:46.360 -> 00:50.140] But all of us have something things that we can unlock things that we can improve on
[00:50.260 -> 00:56.940] Things that when we deal with them allow us to move forwards and that's what this small clip is about some really useful
[00:57.140 -> 01:04.460] Advice from Gabby about what you can do to move forwards. Have a listen. It starts with a question from my co-host
[01:06.560 -> 01:07.600] professor Damien Hughes.
[01:11.600 -> 01:18.640] But then there was a brilliant exercise in the book that I liked where you describe it as the rage on the page, which was a good one. So what I'm looking at is what specific exercises like that
[01:20.000 -> 01:23.600] would you advocate can have a huge impact on people?
[01:27.280 -> 01:33.600] would you advocate can have a huge impact on people? So in the book I have a whole chapter that talks about how, it talks about the work of Dr. John Sarno and he wrote the book Healing Back
[01:33.600 -> 01:41.440] Pain and the Mind Body Prescription and his work was so profound to me because I suffered for many
[01:41.440 -> 01:45.520] years with gastrointestinal issues and when I came to Sarno's work,
[01:45.520 -> 01:48.560] it served me so much because it helped me recognize
[01:48.560 -> 01:52.040] the psychosomatic condition I was having.
[01:52.040 -> 01:55.200] That all of my anxiety, all of my repressed rage,
[01:55.200 -> 01:58.800] all of my repressed shame, grief
[01:58.800 -> 02:01.200] from the traumatic events of my history
[02:01.200 -> 02:06.200] were manifesting in stress, anxiety, overworking, and then as a result,
[02:06.200 -> 02:08.420] really affecting my physical condition.
[02:08.420 -> 02:10.660] And for me, it was in my gut.
[02:10.660 -> 02:12.020] For other folks, it's in their back.
[02:12.020 -> 02:13.320] For other folks, it's in their headaches,
[02:13.320 -> 02:16.260] it's in their insomnia, whatever, there's fibromyalgia.
[02:17.360 -> 02:19.260] And so around that time,
[02:19.260 -> 02:21.400] so I started really getting deep into the Sarno work
[02:21.400 -> 02:23.320] and I started to apply it with other modalities.
[02:23.320 -> 02:24.860] And I write about all that in the book.
[02:24.860 -> 02:25.220] And then at one point, I did a podcast with a friend of mine getting deep into the Sarno work and I started to apply it with other modalities and I write about all that in the book.
[02:25.220 -> 02:31.220] And then at one point, I did a podcast with a friend of mine named Nicole Sacks and she
[02:31.220 -> 02:33.060] teaches a lot of the Sarno work.
[02:33.060 -> 02:37.100] And I said, listen, I'm doing a lot better.
[02:37.100 -> 02:39.420] This is when I was shortly after my postpartum diagnosis.
[02:39.420 -> 02:42.620] And I was like, I'm starting to sleep a lot better, but I'm still having a lot of jaw
[02:42.620 -> 02:43.620] tension, the TMJ.
[02:43.620 -> 02:45.240] And she said, okay, I want to give you a lot better, but I'm still having a lot of jaw tension, the TMJ.
[02:45.240 -> 02:47.720] And she said, okay, I wanna give you a Sarno tool
[02:47.720 -> 02:52.160] that she kind of renamed, and she called it journal speak,
[02:52.160 -> 02:54.520] where you would just write for 20 minutes in your journal,
[02:54.520 -> 02:57.120] just get everything that you need to get out onto the page
[02:57.120 -> 02:59.760] and then do 20 minutes of meditation.
[02:59.760 -> 03:02.000] And so I'm an experimenter, right?
[03:02.000 -> 03:04.360] And I'm like a real spirit junkie.
[03:04.360 -> 03:06.040] So I was like, let me go deeper into this
[03:06.040 -> 03:07.780] and see what I could do with it.
[03:07.780 -> 03:11.580] So I started doing it, but I added in an element.
[03:11.580 -> 03:15.000] I added in the binaural music,
[03:15.000 -> 03:16.600] which I referenced in this book as well.
[03:16.600 -> 03:19.720] And I can give you guys a link to put into the show notes.
[03:19.720 -> 03:23.840] So binaural music is like EMDR music,
[03:23.840 -> 03:25.880] eye movement desensitization and reprocessing,
[03:25.880 -> 03:27.320] but it's for EMDR,
[03:27.320 -> 03:30.800] meaning that it stimulates both sides of the brain.
[03:30.800 -> 03:33.720] So it's music that sort of like rings in the right ear
[03:33.720 -> 03:35.280] and then rings in the left ear and then rings,
[03:35.280 -> 03:38.360] and it's still meditation music.
[03:38.360 -> 03:40.600] And I brought that in because when you have
[03:40.600 -> 03:48.160] bilateral stimulation while feeling into some or expressing onto the page
[03:48.160 -> 03:52.840] something that's disturbing you, you're having a greater window of tolerance in your brain
[03:52.840 -> 03:57.560] to reprocess that experience or that feeling.
[03:57.560 -> 04:02.360] So I would listen to that music for 20 minutes while I raged on the page, which is why I
[04:02.360 -> 04:03.680] named it rage on the page.
[04:03.680 -> 04:05.880] And I would just get out all the shit
[04:05.880 -> 04:08.000] that was up for me in that moment.
[04:09.180 -> 04:10.940] And then when I was done with my 20 minutes
[04:10.940 -> 04:13.680] of Rage on the Page, I would keep the same music going
[04:13.680 -> 04:15.100] and I would meditate for 20 minutes.
[04:15.100 -> 04:16.380] And it was a different style of meditation.
[04:16.380 -> 04:18.280] I would lie down, I'd put my right hand on my heart,
[04:18.280 -> 04:19.240] my left hand on my belly.
[04:19.240 -> 04:20.600] This is a heart hold,
[04:20.600 -> 04:24.680] which is a real beautiful hold for safety, for feeling safe.
[04:24.680 -> 04:30.000] And I would close my eyes and I would just be in a meditative sleep.
[04:30.000 -> 04:34.000] And all throughout that process, and I still do it every day.
[04:34.000 -> 04:38.000] So in that process, I was just reprocessing,
[04:38.000 -> 04:45.360] which means sort of reorganizing and redoing the feeling that I wasn't wanting to have and
[04:46.400 -> 04:50.360] So I'd come out of that and I'd feel so fresh so new
[04:51.280 -> 04:53.760] It's so soothing to my system
[04:54.560 -> 04:57.960] And I definitely would recommend that to your audience as a first step
[05:00.680 -> 05:01.640] So
[05:01.640 -> 05:05.640] Rage on the page and I think the important thing here is that we spend a lot of our time
[05:05.640 -> 05:10.600] on the High Performance Podcast talking to you about behaviours and about values and
[05:10.600 -> 05:15.200] about how to hire great people and how to deal with setbacks. Some of those are things
[05:15.200 -> 05:20.040] that are really useful, but all of them are less useful until you find your own inner
[05:20.040 -> 05:25.040] peace and your own happiness. And I think sometimes, you know, we still think that that's
[05:25.040 -> 05:29.040] bottom of the list. And actually, it needs to be top of the list. You know, it's not
[05:29.040 -> 05:33.960] out there and a bit sort of woo woo or even weak to think that before I can solve other
[05:33.960 -> 05:38.080] people I need to solve myself. And I think that's a really, really good bit of advice
[05:38.080 -> 05:50.760] there from Gabby, which is write stuff down, make notes, use some meditative music, just give yourself the space and the opportunity to just stop doing the things that fill your life every minute of every day
[05:50.760 -> 05:55.360] And I'm just as guilty as everybody else with this and just give some space for reflection
[05:56.000 -> 06:02.040] You can just grab a notebook and you can go on to YouTube or you can download, you know a meditation app
[06:02.040 -> 06:08.120] There's loads of different ways that you can do it. We have a journal which might be useful you can search for it. It's called the high-performance journal
[06:09.060 -> 06:10.600] 365 ways to become your best
[06:10.600 -> 06:14.680] So if you want something where you can make notes and you can write down how you're feeling and set yourself
[06:15.240 -> 06:18.620] Challenges and manifest stuff then maybe our journal is the right thing
[06:18.960 -> 06:29.880] but I would just say that among all of the business among all of the huge, among all of the moving forwards and looking for your own version of high performance, don't forget
[06:29.880 -> 06:31.980] that it starts with you.
[06:31.980 -> 06:34.160] And you're the only person that can do that.
[06:34.160 -> 06:37.060] You're the only person that can put yourself in a happy state.
[06:37.060 -> 06:40.880] You're the only person that can send away the demons and the issues and the concerns.
[06:40.880 -> 06:47.440] I want to say you're the only person, by the way, I'm not saying you do it on your own. Anyone that's been in therapy including me knows that the
[06:47.440 -> 06:52.200] work is what you have to do but you shouldn't do the work on your own. If you
[06:52.200 -> 06:55.160] want to hear the whole conversation with Gabby it was a brilliant episode very
[06:55.160 -> 06:58.760] popular lots of people still come and listen to it and talk to us about it
[06:58.760 -> 07:06.300] it's episode 107 of high-performance so check it out. Thank you very much for listening. Oh and before I go
[07:07.180 -> 07:11.980] Just to kind of change gear slightly and he'll understand why I use that analogy
[07:12.660 -> 07:16.020] George Russell joins us on Monday's high-performance podcast
[07:16.420 -> 07:21.820] Here's a small clip of what George tells us about life in the fast lane of Formula One
[07:22.500 -> 07:28.720] There is no one path to success. I think you need to find your own path, your own journey.
[07:28.720 -> 07:34.720] You need to have that self-belief that even if somebody is going down a certain path,
[07:35.440 -> 07:39.360] you need to follow your own course and you need to do what is best for you.
[07:39.360 -> 07:43.920] Ah, it's a cool episode. Listen, I'd love you to do me one quick favour right now.
[07:43.920 -> 07:46.120] Either subscribe to this podcast
[07:46.120 -> 07:48.020] or subscribe to our YouTube channel
[07:48.020 -> 07:50.440] and you can be the first person to get that episode
[07:50.440 -> 07:52.820] of Formula One driver, George Russell.
[07:52.820 -> 07:55.180] Thank you so much for continuing to share the learnings
[07:55.180 -> 07:57.540] and spread the word around this podcast.
[07:57.540 -> 07:59.300] It makes such a difference to us.
[07:59.300 -> 08:03.380] Remember, stay humble, stay curious, stay empathetic
[08:03.380 -> 08:05.120] and we'll see you again soon.
[08:05.120 -> 08:05.960] Bye for now.
[08:05.960 -> None] ♪ Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh,