In order to achieve the kind of results you are looking for and finally break free of these limitations, I found that three things are necessary:

If you have been following along, you probably know what the first one is: To make a commitment to do the work, no matter how uncomfortable it may become. Because the reality is that, in order to grow, you have to face some of the most uncomfortable parts of yourself. And if you're not willing to do so, you will likely go right back to your old dysfunctional patterns.

The second one is to surround yourself with people who are on the same journey as you are. And this is why this takes place in a group setting. That's because in individual work, it's easy to just disregard your coach's advice and interpretations because they contradict your own beliefs and perceptions. Sometimes, you're right to do so—no coach is perfect. But when you're wrong, resistance can add weeks, months, or even years (and several thousands of dollars) to the process. And that's not counting all the lost growth, income, and opportunities you could have gained in that time. But in a group setting, where a number of people all experience similar issues that you have likely spent a lifetime avoiding, you can move past that resistance in a single session.

Lastly, the third key is to participate in experiential exercises that will help you stretch the elastic band even further on a regular basis. As Bessel Van Der Kolk explained it, experiential learning allows "the body to have experiences that deeply and viscerally contradict the helplessness, rage, or collapse that result from trauma."