How to Flush Those Funky Feels

A 5-minute tool to clear out old emotions from yesterday, last week, or last year

Hey, Brave One. Wanna be a clear channel for the true stories coming through you? If leftover resentment, guilt, grief, etc. sometimes clog your creative pipes, today’s 5-minute Flush exercise (jump below👇🏽) is for us. But first, here’s a message for our sponsor, Mama Earth:

Do emotions get stuck in your body?

If you’re breathing, you’ve likely got an emotion or two trapped inside. Cultural conditioning stifles our real feelings; many emotions are not ok.¹ If you’ve ever snuck into the washroom to cry or to punch, hiding your shame, sniffles, and snot, you’re not alone.

Are we collectively leaning into a fuller range of emotions? Kamala Harris² and Tim Walz openly express love, tears, and anger. To witness these leaders on the world stage be vulnerable and brave is a balm to our hearts. Can we express our open-hearted, true selves, too? Yes, as we get braver (more honest) about our feelings.

HeartsQuest path through our freshwater spring

In the ancient language of myth, water is the realm of deep emotions.

In my 30s, I often dreamt of the depths of the sea. I drove my car off the end of the ferry into frigid waters. I took a class at a small desk on the ocean floor beside a tuna and a giant crab (pre-Sponge Bob). My dream images foretold the future: I’d soon study in the depths of my repressed emotions. And meet a few monsters.

Growing up with domestic violence, dissociation, addictions, and several sexual assaults left a lot of emotional residue. I’d shoved it all down, locked away in my body.

I had to go to court-mandated therapy once (with my psychologist dad, I didn’t trust therapists), but I did not cry in the sessions. Once back in the car, safe from her prying eyes and probing questions, a downpour of intense feelings shattered my fake, strong identity. My corporate mask broke down into shards and fell in my lap.

Numb and fractured, I drove like a robot to Schnucks to grab something for dinner. I’d released my scary emotions from their lockbox. How could I show my face at the grocery store?

64% of adults faced Adverse Childhood Experiences (ACE);³ many with toxic stress. My inner child feared any overwhelming feelings that could flood me like a tidal wave and sweep me out to sea where I'd sink, never to show my face at the store again.

This sweet kid helped our Holy Shit installation. Potty humor helps move emotions!

This is why I believe in a Daily Flush.

Emotions move through us, like water. Watch any young child. Sadness, anger, etc. rise to the surface like a wave, allowing tears (salt water). As kids express their feelings physically, they flow through until another wave comes: a laugh, a frown, or a smile.

When our emotions are validated, we can learn to self-regulate.

A caring person can soothe and regulate others’ feelings by noticing and naming them once they’re expressed. But if our fears, anxiety, outrage, and grief are not seen, soothed, and regulated, they can become fixed in our bodies. They can show up as behavior issues, physical illness,⁴ substance abuse, road rage, or worse.

Deep healing arises from witnessing and matching what is true inside. You can do this yourself (or with a professional).⁵ Many modalities assist with moving emotions: journaling, therapy, bodywork, sound healing, movement/dance, and energy medicine. As crusty old emotional residue is released, you can experience more of the present moment. Weirdly, I found that suppressing my pain had prevented me from feeling joy, too.

Feeling free and joyful in Kerosene Creek Hot Springs, Rotorua, New Zealand

Be brave: let it out, flush it down, and let me know how it goes.

May today’s 5-minute Flush practice clear the way for emotional truth-telling, a vital skill for your creative voice. See you in the comments 💗

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Today’s 5-minute exercise: The Flush

From my deck, HeartsQuest: Creative Tools to Navigate Change

This video features the potty-mouth, ‘Holy Sh*t’ 💩 version of the tool, and a spontaneous song. Or follow the steps below.

The Flush: How can I release old emotions?

NOTE: you may prefer privacy for this tool, perhaps your bathroom or car.

• BREATHE deeply and RECALL any strong emotions left over from previous days.

• NOTICE the feeling and NAME it. Sadness? Anger? Frustration? Anxiety? Fear? The more specific, the better.

• EXPRESS it, like a kid: Make a face. Add sound and movement to show how it feels. (If you’re concerned about your noises disturbing others, put a towel or pillow over your mouth to muffle the sound.)

• To FLUSH, breathe in deeply. As you exhale, ENVISION your breath and sound sending any leftover emotions down through your feet and into the ground. Repeat until you feel empty. Or try the Inner Smile tool to re-center yourself.

• REFLECT when done: “Now, I feel...”

Creative Prompts to clear old emotions to create space

• EXPLORE: Journal or share (in the comments👇🏽) about the emotions you flushed.

• CREATE: When a big emotion shows up, imagine you’re at sports game, where the crowd expresses themselves. Let out a solid “waahh!” “awww,” “hoo,” or “yay!”

• MANIFEST: This week, use Flush every morning to clear emotions with sound and breath.

🗣️ Your turn. Did your family suppress emotions, or did they run wild as bucking broncos? Did you notice how emotions are playing out this election season? Did the Flush tool reveal any surprises?

Thank you for flushing to make way for truth 💝 Thanks for giving us a like 💗, adding a comment, and sharing with someone who could use a good flush 🚽

The Flush is one of 13 FREE 5-minute practices to open your heart and befriend emotions:

Tools to Grow Your Brave Creative Voice

More to come,

1. “The Key Skill We Rarely Learn: How to Feel Your Feelings,” Psychology Today, 9/26/2023.

2. Kamala Harris's skillful use of facial expressions. The New York Times, 9/11/2024

3. “About 64% of adults in the US reported…at least one type of ACE before age 18.” “About Adverse Childhood Experiences,” Centers for Disease Control, 5/16/2024.

4. “How Emotional Pain Affects Your Body” Very Well Mind, 5/20/2024.

5. Information provided in Mostly Brave is for informational purposes only and is not intended to substitute for professional mental health counseling.