Ep. #275. Immediate Action Drills for Healing, and the long term plan

Ep. #275. Immediate Action Drills for Healing, and the long term plan

Author: Mark Meincke January 19, 2023 Duration: 41:54

The most effective healing I’ve found so far

  1. Immediate Intervention
  2. Connection.  Speak with someone…ANYONE about what’s going on, how you are feeling.  Preferably, someone who is trained at listening.  Call a crisis line in your area, or call a friend and say the words, “I need you to talk to you, and I need you to listen”.  If you do this, put in the caveat….  ”Please just let me vent, and don’t offer solutions unless I ask…ok?”

Connect with yourself.  Get outside, sit on the ground, and breathe deeply for 2 minutes.

If you are having an anxiety attack, find 3 blue things, 3 red things, 3 yellow things in your environment and name them.   Then 3 big things, 3 small things, 3 pretty things.  This is a grounding exercise.

Also, look at any object, (I prefer horizons) and trace the outline…slowly from right to left, or counter-clockwise if it’s round. Continue..slowly, and focus as much as you can.

Name 10 things you are grateful for…then name 10 more.

  1. TheFastest acting treatments
    1. NLP, 22zero
    2. EMDR
    3. Psychedelic therapy
    4. Reconsolidation therapy
    5. Nature
    6. Exercise
    7. Diet, fasting, Ketosis
    8. Drink lots of water…nothing with sugar in it
    9. Proper Peer Support,
    10. Armwrestling, Jui-jitsu, judo, dancing, Banghra
    11. Listen to My show, or any similar show you may prefer.  This allows you to connect to other peoples stories, and connection is healing.
    12. Classical music
    13. Cannabis
  2. Lifestyle choices to keep you level, promote healing, and build the “new you”
    1. Daily Habits
    2. Make your darn bed
    3. Declutter the house, garage, car, closet, and your schedule
    4. Eat clean.  Nothing processed. Supplement correctly.
    5. Move your darn body.  Lift something, swim,
    6. Find a community
    7. Be someone who you like, and respect
    8. Grow, learn, language, skills, knowledge
    9. Participate in therapy
    10. Equine Assisted Therapy, self awareness
    11. Help someone.  Then, …help some more.
      1. Mow lawn for free
      2. Deliver groceries
      3. Do laundry
      4. Clean a house
      5. Volunteer at any organization
      6. Pick up garbage on the street
      7. Pick up poop at the dog park
      8. Fix something for someone, car, porch, clothes,
      9. Cook someone a meal
      10. Smile
      11. Pay a compliment
      12. Encourage someone
  3. If helping isn’t for you, then stay busy with something creative.
    1. Leatherwork
    2. Painting
    3. Sculpture
    4. Musical instrument
    5. Singing
    6. Mechanics
    7. welding/fabrication
    8. Software development
    9. Write a book
    10. Podcast
    11. Create an event

Nobody is going to save you.

Superman and Wonder Woman will not show up. Not ever.

Only you can choose to act.

When you’re in hell, keep your feet moving.


Hosted by Mark Meincke, Operation Tango Romeo, the Trauma Recovery Podcast creates a vital space for those who have served in the military, veterans, first responders, and their families. The journey through PTSD and trauma recovery is undeniably difficult, and this series is built on the understanding that it cannot be walked in isolation. Instead of clinical jargon, you’ll hear real, unscripted conversations and personal stories from people who genuinely understand the terrain. There’s a unique power in listening to others who have been there, finding echoes of your own experience in their words, and that shared recognition becomes a form of peer support in itself. This podcast functions as a companion, reinforcing that you are not alone, which in itself is a profound step toward healing. Each episode aims to provide not just insight, but a sense of connection and practical solidarity. Tuning into this podcast means joining a community focused on resilience and recovery, where honest dialogue about the challenges and triumphs of trauma takes center stage. Mark guides these essential conversations, ensuring the content remains grounded and directly relevant to those who need it most.
Author: Language: English Episodes: 100

Operation Tango Romeo, the Trauma Recovery Podcast
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