const docx = require('docx');
const fs = require('fs');
const {
Document,
Paragraph,
TextRun,
HeadingLevel,
AlignmentType,
UnderlineType,
BorderStyle,
PageBreak,
Table,
TableRow,
TableCell,
VerticalAlign,
WidthType,
ShadingType,
convertInchesToTwip,
Tab,
TabStopType,
TabStopPosition
} = docx;
// Golden color scheme
const GOLDEN = "D4A574";
const DARK_GOLDEN = "C9924E";
const TEAL = "4A9A9C";
const PURPLE = "8B6F9E";
const GRAY = "5A6C7D";
// Helper function to create styled headings
function createHeading(text, level, color = DARK_GOLDEN) {
return new Paragraph({
text: text,
heading: level,
spacing: { before: 400, after: 200 },
style: level === HeadingLevel.HEADING_1 ? 'MainHeading' :
level === HeadingLevel.HEADING_2 ? 'SectionHeading' : 'SubHeading'
});
}
// Helper function to create body text
function createBodyText(text, options = {}) {
return new Paragraph({
children: [
new TextRun({
text: text,
...options
})
],
spacing: { before: 120, after: 120 }
});
}
// Helper function to create bulleted list item
function createBullet(text, level = 0) {
return new Paragraph({
text: text,
bullet: { level: level },
spacing: { before: 80, after: 80 }
});
}
// Helper function to create a decorative line
function createDivider() {
return new Paragraph({
border: {
bottom: {
color: GOLDEN,
space: 1,
style: BorderStyle.SINGLE,
size: 6
}
},
spacing: { before: 200, after: 200 }
});
}
// Create the document
const doc = new Document({
styles: {
default: {
document: {
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font: "Calibri",
size: 22
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paragraph: {
spacing: { line: 276, before: 20 * 72 * 0.05, after: 20 * 72 * 0.05 }
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}
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paragraphStyles: [
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basedOn: "Normal",
next: "Normal",
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bold: true,
color: DARK_GOLDEN
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paragraph: {
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{
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name: "Section Heading",
basedOn: "Normal",
next: "Normal",
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font: "Georgia",
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bold: true,
color: DARK_GOLDEN
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paragraph: {
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}
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next: "Normal",
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size: 24,
bold: true,
color: GRAY
},
paragraph: {
spacing: { before: 300, after: 150 }
}
},
{
id: "TechniqueTitle",
name: "Technique Title",
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font: "Georgia",
size: 26,
bold: true,
color: TEAL
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paragraph: {
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sections: [{
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page: {
margin: {
top: convertInchesToTwip(1),
right: convertInchesToTwip(1),
bottom: convertInchesToTwip(1),
left: convertInchesToTwip(1)
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children: [
// COVER PAGE
new Paragraph({
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new TextRun({
text: "THE GOLDEN METHOD",
font: "Georgia",
size: 48,
bold: true,
color: DARK_GOLDEN
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new Paragraph({
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text: "Complete Mental Strength Workbook",
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new Paragraph({
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new TextRun({
text: "A Proprietary Framework for Building Mental Resilience",
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new Paragraph({
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new TextRun({
text: "Unbreakable Spirit • Unfiltered Truth",
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bold: true,
color: GOLDEN
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new Paragraph({
children: [
new TextRun({
text: "Created by Kathy M. Tarochione",
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new Paragraph({
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new TextRun({
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font: "Calibri",
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}),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
}),
// TABLE OF CONTENTS
createHeading("Table of Contents", HeadingLevel.HEADING_1),
new Paragraph({ spacing: { after: 200 } }),
createBodyText("Introduction: Welcome to Your Golden Journey", { bold: true }),
createBodyText(""),
createBodyText("PART I: THE GOLDEN METHOD FRAMEWORK", { bold: true, color: DARK_GOLDEN }),
createBodyText(" The Six Steps to Mental Strength"),
createBodyText(" How to Use This Workbook"),
createBodyText(""),
createBodyText("PART II: CORE TECHNIQUES", { bold: true, color: DARK_GOLDEN }),
createBodyText(" 1. The GOLDEN Breath Technique"),
createBodyText(" 2. The Golden Hug™"),
createBodyText(" 3. The Golden Declaration™"),
createBodyText(" 4. The 10-Second Reframe"),
createBodyText(" 5. The Heart-Strength Connection"),
createBodyText(" 6. The Golden Second"),
createBodyText(" 7. The Strength Mirror"),
createBodyText(" 8. The MUD ROOM Method"),
createBodyText(""),
createBodyText("PART III: DAILY PRACTICES", { bold: true, color: DARK_GOLDEN }),
createBodyText(" Your Daily Golden Routine"),
createBodyText(" Weekly Reflection Prompts"),
createBodyText(" Monthly Progress Tracking"),
createBodyText(""),
createBodyText("PART IV: MIND OVER M.E.", { bold: true, color: DARK_GOLDEN }),
createBodyText(" Understanding Mental Exhaustion"),
createBodyText(" The 4-Step Recovery Framework"),
createBodyText(""),
createBodyText("PART V: RESOURCES", { bold: true, color: DARK_GOLDEN }),
createBodyText(" Quick Reference Guide"),
createBodyText(" The Golden Babe Manifesto"),
createBodyText(" Mental Strength Self-Assessment"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
}),
// INTRODUCTION
createHeading("Introduction: Welcome to Your Golden Journey", HeadingLevel.HEADING_1),
createDivider(),
createBodyText("Dear Golden Babe,", { bold: true }),
createBodyText(""),
createBodyText("Welcome to The GOLDEN Method—a comprehensive mental strength framework designed specifically for women who refuse to fade quietly into the background of their own lives."),
createBodyText(""),
createBodyText("This workbook is your companion on a journey from surviving to THRIVING. It's not about positive thinking or pretending life is perfect. It's about building real, lasting mental resilience through proven techniques that honor both your struggles and your strength."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "What Makes This Different?",
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createBodyText("Unlike traditional self-help approaches that focus solely on 'fixing' you, The GOLDEN Method recognizes that you're not broken. You're navigating real challenges—aging, loss, invisibility, health issues—and you deserve tools that actually work."),
createBodyText(""),
createBodyText("This framework combines:"),
createBullet("Evidence-informed cognitive techniques"),
createBullet("Mindfulness practices adapted for real life"),
createBullet("Physical practices that build mental strength"),
createBullet("Community connection strategies"),
createBullet("Unfiltered truth-telling about what aging is really like"),
createBodyText(""),
new Paragraph({
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new TextRun({
text: "Who This Is For",
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createBodyText("This workbook is for you if you:"),
createBullet("Are tired of being invisible"),
createBullet("Feel like you're losing yourself to aging"),
createBullet("Experience mental exhaustion from life's challenges"),
createBullet("Want to speak your truth without apology"),
createBullet("Crave genuine connection with other women who 'get it'"),
createBullet("Refuse to go quietly into irrelevance"),
createBodyText(""),
new Paragraph({
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new TextRun({
text: "How to Use This Workbook",
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createBodyText("This is a working document. Write in it. Dog-ear the pages. Spill coffee on it. This is YOUR journey, and it should look lived-in."),
createBodyText(""),
createBodyText("You can work through it:"),
createBullet("Linearly (start to finish)"),
createBullet("By jumping to the techniques that call to you"),
createBullet("As a reference guide for specific challenges"),
createBullet("As a daily practice companion"),
createBodyText(""),
createBodyText("There's no 'right' way except the way that works for you."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "Let's get GOLDEN. 💛",
font: "Georgia",
size: 28,
bold: true,
color: GOLDEN
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// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
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// PART I: THE GOLDEN METHOD FRAMEWORK
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new Paragraph({
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new TextRun({
text: "The Six Steps to Mental Strength",
font: "Georgia",
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color: DARK_GOLDEN
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createBodyText("The GOLDEN Method is an acronym-based framework that guides you through six essential dimensions of mental strength. Each letter represents a core principle:"),
createBodyText(""),
// G - GROUND YOURSELF
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text: "G – GROUND YOURSELF",
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createBodyText("Grounding yourself means anchoring in the present moment, even when your mind races with worries about the future or regrets about the past. It's about:"),
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createBullet("Developing practices that help you return to center"),
createBullet("Building awareness of your emotional patterns"),
createBullet("Creating stability within yourself, regardless of external circumstances"),
createBodyText(""),
createBodyText("Key Practice: The GOLDEN Breath Technique (see Part II)"),
createBodyText(""),
// O - OWN YOUR THOUGHTS
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text: "O – OWN YOUR THOUGHTS",
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createBodyText("Your thoughts create your reality. But society has spent decades programming you with limiting beliefs about aging, worth, and capability. Owning your thoughts means:"),
createBullet("Catching negative self-talk and challenging it"),
createBullet("Reframing 'I'm too old' into 'I have wisdom others lack'"),
createBullet("Taking responsibility for your mental narrative"),
createBullet("Choosing empowering beliefs over limiting ones"),
createBodyText(""),
createBodyText("Key Practice: The 10-Second Reframe (see Part II)"),
createBodyText(""),
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createBodyText("Trusting Intuition, Self-Advocacy, and Setting Boundaries"),
createBodyText(""),
createBodyText("You have decades of wisdom living in your bones. Your intuition is not 'woo-woo'—it's pattern recognition from a lifetime of experience. Listening to your inner voice means:"),
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createBullet("Advocating for your needs without guilt"),
createBullet("Setting boundaries that protect your wellbeing"),
createBullet("Honoring your values even when others disagree"),
createBodyText(""),
createBodyText("Key Practice: The Strength Mirror (see Part II)"),
createBodyText(""),
// D - DECIDE WITH COURAGE
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createBodyText("Taking Action Despite Fear and Building Resilience"),
createBodyText(""),
createBodyText("Courage isn't the absence of fear—it's taking action anyway. Every day presents moments where you can either shrink back or step forward. Deciding with courage means:"),
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createBullet("Choosing authenticity over approval"),
createBullet("Bouncing back from setbacks with resilience"),
createBullet("Making decisions based on what's best for YOU"),
createBodyText(""),
createBodyText("Key Practice: The Golden Second (see Part II)"),
createBodyText(""),
// E - EMPOWER YOUR MIND
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size: 28,
color: TEAL
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createBodyText(""),
createBodyText("Your mind is your most powerful tool. Empowering it means actively feeding it truth instead of lies. This includes:"),
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createBullet("Visualizing positive outcomes"),
createBullet("Celebrating your strengths and accomplishments"),
createBullet("Maintaining a clear sense of purpose"),
createBodyText(""),
createBodyText("Key Practice: The Golden Declaration™ (see Part II)"),
createBodyText(""),
// N - NURTURE MEANINGFUL CONNECTIONS
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text: "N – NURTURE MEANINGFUL CONNECTIONS",
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color: TEAL
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createBodyText("Building Deep, Supportive Relationships"),
createBodyText(""),
createBodyText("You weren't meant to do this alone. Connection is not a luxury—it's essential for mental health and longevity. Nurturing meaningful connections means:"),
createBullet("Investing in relationships that uplift you"),
createBullet("Distancing from toxic or draining people"),
createBullet("Being vulnerable with safe people"),
createBullet("Contributing to a community where you belong"),
createBodyText(""),
createBodyText("Key Practice: The Golden Hug™ (see Part II)"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
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// How the Framework Works Together
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createBodyText("These six principles aren't separate—they're interwoven. When you Ground yourself, you can better Own your thoughts. When you Listen to your inner voice, you can Decide with courage. When you Empower your mind, you can Nurture better connections."),
createBodyText(""),
createBodyText("Think of it like this:"),
createBodyText(""),
createBodyText("GROUND + OWN = Self-awareness that allows you to challenge limiting beliefs", { italics: true }),
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createBodyText(""),
createBodyText("The more you practice each dimension, the stronger your overall mental resilience becomes. It's not about perfection—it's about progress."),
// PAGE BREAK
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children: [new PageBreak()]
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// PART II: CORE TECHNIQUES
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createBodyText("The GOLDEN Method comes alive through specific practices you can use daily. Each technique is designed to strengthen one or more dimensions of the framework while being practical enough to integrate into your real life."),
createBodyText(""),
createBodyText("Some techniques take 90 seconds. Others take 5 minutes. All of them are more powerful than their simplicity suggests."),
createBodyText(""),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
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// TECHNIQUE 1: THE GOLDEN BREATH
new Paragraph({
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createBodyText("GOLDEN Dimension: Ground Yourself + Empower Your Mind"),
createBodyText(""),
new Paragraph({
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new TextRun({
text: "What Makes This Different",
bold: true,
size: 24,
color: DARK_GOLDEN
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createBodyText("Traditional breathing exercises focus ONLY on the physical breath. The GOLDEN Breath combines breath WITH intentional thoughts, emotions, and affirmations to BUILD MENTAL STRENGTH."),
createBodyText(""),
createBodyText("This is the difference between:"),
createBullet("Feeling better in the moment vs. becoming stronger over time"),
createBullet("Managing symptoms vs. building capacity"),
createBullet("Relaxation techniques vs. transformation practices"),
createBodyText(""),
new Paragraph({
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new TextRun({
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createBodyText("EMOTION (Emotional): Processes feelings, transforms fear into courage, creates emotional resilience", { bold: true }),
createBodyText(""),
createBodyText("When combined = MENTAL STRENGTH", { bold: true, size: 26, color: GOLDEN }),
createBodyText(""),
new Paragraph({
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createBodyText("Through the nose for 4 seconds"),
createBodyText(""),
createBodyText("CONNECT: Ground Yourself", { bold: true }),
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createBodyText("AFFIRM: 'I am here. I am capable. I am grounded in this moment.'", { italics: true, color: "6B9AB8" }),
createBodyText(""),
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createBodyText(""),
createBodyText("CONNECT: Own Your Power", { bold: true }),
createBodyText("FEEL: Strength gathering, courage building, resilience solidifying", { italics: true }),
createBodyText("AFFIRM: 'I hold my strength. I trust my resilience. I choose courage.'", { italics: true, color: "C9924E" }),
createBodyText(""),
// Step 3: EXHALE
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createBodyText("Through the mouth for 8 seconds"),
createBodyText(""),
createBodyText("CONNECT: Release with Grace", { bold: true }),
createBodyText("FEEL: Doubt leaving, fear dissolving, space for growth opening", { italics: true }),
createBodyText("AFFIRM: 'I release doubt and fear. I am becoming stronger every day.'", { italics: true, color: "8B6F9E" }),
createBodyText(""),
new Paragraph({
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new Paragraph({
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createBullet("Morning: Set your mental strength intention for the day"),
createBullet("Before challenging situations: Job interviews, difficult conversations, medical appointments"),
createBullet("During overwhelm: When emotions feel too big"),
createBullet("Before sleep: Release the day and affirm your resilience"),
createBullet("Anytime: You need to return to center"),
createBodyText(""),
new Paragraph({
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new TextRun({
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createBodyText("Track your practice for one week. Notice how you feel before and after:"),
createBodyText(""),
createBodyText("Day 1: ___/___ Time: ______ Before: ________________ After: ________________"),
createBodyText(""),
createBodyText("Day 2: ___/___ Time: ______ Before: ________________ After: ________________"),
createBodyText(""),
createBodyText("Day 3: ___/___ Time: ______ Before: ________________ After: ________________"),
createBodyText(""),
createBodyText("Day 4: ___/___ Time: ______ Before: ________________ After: ________________"),
createBodyText(""),
createBodyText("Day 5: ___/___ Time: ______ Before: ________________ After: ________________"),
createBodyText(""),
createBodyText("Day 6: ___/___ Time: ______ Before: ________________ After: ________________"),
createBodyText(""),
createBodyText("Day 7: ___/___ Time: ______ Before: ________________ After: ________________"),
createBodyText(""),
createBodyText("What I noticed about this practice:"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
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// TECHNIQUE 2: THE GOLDEN HUG
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createBodyText("Time Required: 20 seconds"),
createBodyText("GOLDEN Dimension: Nurture Meaningful Connections + Ground Yourself"),
createBodyText(""),
new Paragraph({
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new TextRun({
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new Paragraph({
children: [
new TextRun({
text: "The Crisis We're Facing",
bold: true,
size: 24,
color: DARK_GOLDEN
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spacing: { before: 300, after: 150 }
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createBodyText("Women over 55 face a unique touch starvation epidemic:"),
createBullet("Loss of daily physical affection following widowhood or divorce"),
createBullet("Social invisibility that reduces casual human contact"),
createBullet("Cultural conditioning against asking for physical connection"),
createBullet("Isolation that becomes both cause and effect of declining health"),
createBodyText(""),
createBodyText("The Result: A generation of women starving for touch but afraid to ask for it."),
createBodyText(""),
new Paragraph({
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new TextRun({
text: "Traditional Hugs vs. The Golden Hug",
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color: DARK_GOLDEN
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createBodyText("TRADITIONAL HUGS:", { bold: true }),
createBullet("Duration: 1-3 seconds maximum"),
createBullet("Purpose: Social obligation"),
createBullet("Emotional Engagement: Minimal to none"),
createBullet("Physical Contact: Partial (shoulder-to-shoulder)"),
createBullet("Result: Forgotten within minutes"),
createBodyText(""),
createBodyText("THE GOLDEN HUG:", { bold: true, color: GOLDEN }),
createBullet("Duration: Full 20 seconds"),
createBullet("Purpose: Genuine connection & nervous system regulation"),
createBullet("Emotional Engagement: Complete and vulnerable"),
createBullet("Physical Contact: Full front-to-front embrace"),
createBullet("Result: Carries through days or weeks"),
createBodyText(""),
new Paragraph({
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}),
createBodyText("SECONDS 1-3: The Awkward Beginning", { bold: true }),
createBodyText("Your body tenses. Your mind races ('Is this too long?'). Social conditioning screams 'pull away now!' This initial awkwardness is where transformation begins."),
createBodyText(""),
createBodyText("SECONDS 4-7: The Walls Begin to Crumble", { bold: true }),
createBodyText("Shoulders begin to drop. Breathing deepens. Your nervous system starts to recognize safety."),
createBodyText(""),
createBodyText("SECONDS 8-12: The Remembering", { bold: true }),
createBodyText("Your body remembers what it feels like to be truly held. Cortisol drops. Oxytocin floods your system. Heart rates begin to synchronize."),
createBodyText(""),
createBodyText("SECONDS 13-17: The Deep Release", { bold: true }),
createBodyText("True connection occurs. Tears may come. Laughter may emerge. Relief washes through. Your body receives the message: 'You are not alone. You matter. You are safe.'"),
createBodyText(""),
createBodyText("SECONDS 18-20: The Integration", { bold: true }),
createBodyText("Full nervous system regulation achieved. Energy exchange complete. Connection imprinted."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "The Protocol",
bold: true,
size: 24,
color: DARK_GOLDEN
})
],
spacing: { before: 300, after: 150 }
}),
createBodyText("THE INVITATION", { bold: true }),
createBodyText("Say clearly: 'May I have a Golden Hug?'"),
createBodyText("Why we ask explicitly: Consent is sacred. Clear communication models self-advocacy."),
createBodyText(""),
createBodyText("THE PREPARATION", { bold: true }),
createBullet("Make eye contact"),
createBullet("Put away all devices"),
createBullet("Take one deep breath together"),
createBullet("Open your arms fully"),
createBodyText(""),
createBodyText("THE EMBRACE", { bold: true }),
createBullet("Arms: Wrapped completely around"),
createBullet("Torso: Full front-to-front connection"),
createBullet("Head: Resting on shoulder or beside each other"),
createBullet("Feet: Planted firmly, weight shared"),
createBullet("Breath: Natural, unforced, shared space"),
createBodyText(""),
createBodyText("THE TIMING", { bold: true }),
createBodyText("Count slowly to 20. Use natural breathing (3-4 breath cycles) or set a silent timer. DO NOT pull away before 20 seconds, even if awkward."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "💛 Your 30-Day Golden Hug Challenge",
bold: true,
size: 24,
color: GOLDEN
})
],
spacing: { before: 400, after: 200 }
}),
createBodyText("Week 1: Find one safe person. Explain the technique. Practice daily."),
createBodyText("Week 2: Add a second Golden Hug partner. Alternate between them."),
createBodyText("Week 3: Introduce the concept at a gathering. Create a circle of practitioners."),
createBodyText("Week 4: Give and receive multiple Golden Hugs daily. Notice the cumulative effect."),
createBodyText(""),
createBodyText("Challenge Log:"),
createBodyText(""),
createBodyText("My Golden Hug partner(s): _____________________________________________"),
createBodyText(""),
createBodyText("Week 1 reflections: ___________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("Week 2 observations: __________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("Week 3 changes I notice: ______________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("Week 4 transformation: ________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
}),
// TECHNIQUE 3: THE GOLDEN DECLARATION
new Paragraph({
children: [
new TextRun({
text: "TECHNIQUE 3: The Golden Declaration™",
font: "Georgia",
size: 32,
bold: true,
color: TEAL
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],
spacing: { before: 200, after: 200 }
}),
new Paragraph({
children: [
new TextRun({
text: "A Daily Practice of Speaking Your Truth Out Loud",
font: "Calibri",
size: 22,
italics: true,
color: GRAY
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],
spacing: { after: 300 }
}),
createBodyText("Time Required: 5 minutes"),
createBodyText("GOLDEN Dimension: All Six (Complete Framework Practice)"),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "The Most Radical Thing a Golden Babe Can Do Is Speak",
font: "Georgia",
size: 24,
italics: true,
color: DARK_GOLDEN
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alignment: AlignmentType.CENTER,
spacing: { before: 200, after: 300 }
}),
createBodyText("Society has spent decades training you to be quiet, small, and apologetic. The Golden Declaration stands as a radical act of self-reclamation—a daily practice where you speak your truth out loud, to yourself, without apology or filter."),
createBodyText(""),
createBodyText("This is not a gentle affirmation whispered in the mirror. This is a full-throated declaration of who you are and who you refuse to stop being."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "The Seven Daily Declarations",
bold: true,
size: 24,
color: DARK_GOLDEN
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spacing: { before: 300, after: 200 }
}),
createBodyText("Speak each one OUT LOUD with conviction every morning:"),
createBodyText(""),
// Declaration 1
new Paragraph({
children: [
new TextRun({
text: "1. GROUND",
bold: true,
size: 22,
color: TEAL
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],
spacing: { before: 250, after: 100 }
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new Paragraph({
children: [
new TextRun({
text: "'I am here. I am present. I am alive in this moment.'",
font: "Georgia",
size: 24,
italics: true,
color: DARK_GOLDEN
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spacing: { after: 150 }
}),
createBodyText("Place both hands on your chest. Take one deep breath. Say it LOUD. Repeat three times with growing conviction."),
createBodyText(""),
// Declaration 2
new Paragraph({
children: [
new TextRun({
text: "2. OWN",
bold: true,
size: 22,
color: TEAL
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spacing: { before: 250, after: 100 }
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new Paragraph({
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new TextRun({
text: "'I own my story—the beautiful, the brutal, and everything between.'",
font: "Georgia",
size: 24,
italics: true,
color: DARK_GOLDEN
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spacing: { after: 150 }
}),
createBodyText("Stand tall. Make eye contact with yourself (mirror optional). Say it like you're claiming territory. Follow with: 'And I'm not apologizing for any of it.'"),
createBodyText(""),
// Declaration 3
new Paragraph({
children: [
new TextRun({
text: "3. LISTEN",
bold: true,
size: 22,
color: TEAL
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spacing: { before: 250, after: 100 }
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new Paragraph({
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new TextRun({
text: "'I trust the wisdom living in my bones.'",
font: "Georgia",
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italics: true,
color: DARK_GOLDEN
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spacing: { after: 150 }
}),
createBodyText("Place one hand over your heart. Close your eyes. Say it slowly. Finish with: 'And I'm done doubting myself.'"),
createBodyText(""),
// Declaration 4
new Paragraph({
children: [
new TextRun({
text: "4. DECIDE",
bold: true,
size: 22,
color: TEAL
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],
spacing: { before: 250, after: 100 }
}),
new Paragraph({
children: [
new TextRun({
text: "'I choose courage over comfort, truth over approval.'",
font: "Georgia",
size: 24,
italics: true,
color: DARK_GOLDEN
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],
spacing: { after: 150 }
}),
createBodyText("Stand in a power stance (feet wide, shoulders back). Say it like a battle cry. Add: 'And I'm not shrinking for anyone.'"),
createBodyText(""),
// Declaration 5
new Paragraph({
children: [
new TextRun({
text: "5. EMPOWER",
bold: true,
size: 22,
color: TEAL
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],
spacing: { before: 250, after: 100 }
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new Paragraph({
children: [
new TextRun({
text: "'I am unbreakable. I am unstoppable. I am unfiltered.'",
font: "Georgia",
size: 24,
italics: true,
color: DARK_GOLDEN
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],
spacing: { after: 150 }
}),
createBodyText("Say each word separately with power. Feel it in your core. Finish with: 'And these are just facts.'"),
createBodyText(""),
// Declaration 6
new Paragraph({
children: [
new TextRun({
text: "6. NURTURE",
bold: true,
size: 22,
color: TEAL
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spacing: { before: 250, after: 100 }
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new Paragraph({
children: [
new TextRun({
text: "'I am worthy of love, connection, and every good thing I desire.'",
font: "Georgia",
size: 24,
italics: true,
color: DARK_GOLDEN
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spacing: { after: 150 }
}),
createBodyText("Place both hands over your heart. Say it like you're telling a child they're precious. Add: 'And I'm done settling for less.'"),
createBodyText(""),
// Declaration 7
new Paragraph({
children: [
new TextRun({
text: "7. GOLDEN",
bold: true,
size: 22,
color: GOLDEN
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new Paragraph({
children: [
new TextRun({
text: "'I am GOLDEN—loud, proud, and completely unapologetic.'",
font: "Georgia",
size: 24,
italics: true,
color: GOLDEN
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spacing: { after: 150 }
}),
createBodyText("Stand as tall as you can. Say it LOUD. Throw your arms up if your body allows. Finish with: 'Let's get GOLDEN!'"),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "💛 Daily Declaration Log",
bold: true,
size: 24,
color: GOLDEN
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],
spacing: { before: 400, after: 200 }
}),
createBodyText("Track your practice for 7 days. Check off when complete and note how you feel:"),
createBodyText(""),
createBodyText("□ Day 1: ___/___ Energy level after: ______ What I noticed: _______________"),
createBodyText(""),
createBodyText("□ Day 2: ___/___ Energy level after: ______ What I noticed: _______________"),
createBodyText(""),
createBodyText("□ Day 3: ___/___ Energy level after: ______ What I noticed: _______________"),
createBodyText(""),
createBodyText("□ Day 4: ___/___ Energy level after: ______ What I noticed: _______________"),
createBodyText(""),
createBodyText("□ Day 5: ___/___ Energy level after: ______ What I noticed: _______________"),
createBodyText(""),
createBodyText("□ Day 6: ___/___ Energy level after: ______ What I noticed: _______________"),
createBodyText(""),
createBodyText("□ Day 7: ___/___ Energy level after: ______ What I noticed: _______________"),
createBodyText(""),
createBodyText("After one week, which declaration resonates most? _________________________"),
createBodyText(""),
createBodyText("Which one challenges you most? ________________________________________"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
}),
// REMAINING TECHNIQUES (continuing with similar detailed structure)
// Due to length constraints, I'll add the remaining techniques in abbreviated form
// but maintain the same quality and structure
// TECHNIQUE 4: 10-SECOND REFRAME
new Paragraph({
children: [
new TextRun({
text: "TECHNIQUE 4: The 10-Second Reframe",
font: "Georgia",
size: 32,
bold: true,
color: TEAL
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spacing: { before: 200, after: 200 }
}),
new Paragraph({
children: [
new TextRun({
text: "A Quick Mental Reset for Self-Doubt and Anxiety",
font: "Calibri",
size: 22,
italics: true,
color: GRAY
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spacing: { after: 300 }
}),
createBodyText("Time Required: 10 seconds"),
createBodyText("GOLDEN Dimension: Own Your Thoughts + Decide with Courage"),
createBodyText(""),
createBodyText("Tagline: Pause. Reframe. Empower.", { italics: true, color: DARK_GOLDEN }),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "The Three-Step Process",
bold: true,
size: 24,
color: DARK_GOLDEN
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createBodyText("STEP 1: RECOGNIZE the thought", { bold: true }),
createBodyText("Pause and ask: 'Is this thought serving me?'"),
createBodyText(""),
createBodyText("STEP 2: REFRAME it", { bold: true }),
createBodyText("Ask: 'What's a stronger, more empowering belief?'"),
createBodyText(""),
createBodyText("STEP 3: RESET with action", { bold: true }),
createBodyText("Take one micro-step forward immediately"),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "Examples in Action",
bold: true,
size: 24,
color: DARK_GOLDEN
})
],
spacing: { before: 300, after: 150 }
}),
createBodyText("OLD THOUGHT: 'I'm too old to learn this technology'", { italics: true }),
createBodyText("REFRAME: 'I've learned countless new things in my life. This is just one more.'", { italics: true, color: TEAL }),
createBodyText("ACTION: Open the app and explore for 2 minutes", { italics: true }),
createBodyText(""),
createBodyText("OLD THOUGHT: 'Everyone thinks I'm invisible'", { italics: true }),
createBodyText("REFRAME: 'I choose who gets to see me. I am visible to those who matter.'", { italics: true, color: TEAL }),
createBodyText("ACTION: Reach out to one person who truly sees you", { italics: true }),
createBodyText(""),
createBodyText("OLD THOUGHT: 'I'm not strong enough to handle this'", { italics: true }),
createBodyText("REFRAME: 'I've survived 100% of my worst days. My track record is perfect.'", { italics: true, color: TEAL }),
createBodyText("ACTION: Take one deep GOLDEN Breath", { italics: true }),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "💛 Your Reframe Practice",
bold: true,
size: 24,
color: GOLDEN
})
],
spacing: { before: 400, after: 200 }
}),
createBodyText("Identify 3 recurring negative thoughts and practice reframing them:"),
createBodyText(""),
createBodyText("1. Old thought: _____________________________________________________"),
createBodyText(""),
createBodyText(" Reframe: ________________________________________________________"),
createBodyText(""),
createBodyText(" Action step: _____________________________________________________"),
createBodyText(""),
createBodyText("2. Old thought: _____________________________________________________"),
createBodyText(""),
createBodyText(" Reframe: ________________________________________________________"),
createBodyText(""),
createBodyText(" Action step: _____________________________________________________"),
createBodyText(""),
createBodyText("3. Old thought: _____________________________________________________"),
createBodyText(""),
createBodyText(" Reframe: ________________________________________________________"),
createBodyText(""),
createBodyText(" Action step: _____________________________________________________"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
}),
// TECHNIQUE 5: HEART-STRENGTH CONNECTION
new Paragraph({
children: [
new TextRun({
text: "TECHNIQUE 5: The Heart-Strength Connection",
font: "Georgia",
size: 32,
bold: true,
color: TEAL
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spacing: { before: 200, after: 200 }
}),
new Paragraph({
children: [
new TextRun({
text: "Mindfulness + Heart-Centered Living",
font: "Calibri",
size: 22,
italics: true,
color: GRAY
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],
spacing: { after: 300 }
}),
createBodyText("Time Required: Varies by component"),
createBodyText("GOLDEN Dimension: Ground Yourself + Listen to Your Inner Voice"),
createBodyText(""),
createBodyText("Tagline: A Strong Mind Begins with a Strong Heart", { italics: true, color: DARK_GOLDEN }),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "The Four Components",
bold: true,
size: 24,
color: DARK_GOLDEN
})
],
spacing: { before: 300, after: 150 }
}),
createBodyText("1. BREATHE WITH INTENTION", { bold: true }),
createBodyText("Coherence breathing for calm and clarity (see GOLDEN Breath technique)"),
createBodyText(""),
createBodyText("2. FEEL TO HEAL", { bold: true }),
createBodyText("Allow emotions to move through rather than suppressing them. Your feelings aren't the enemy—they're messengers."),
createBodyText(""),
createBodyText("Practice: When strong emotions arise, place your hand on your heart and say: 'I feel you. I hear you. I honor you.' Then let the emotion move through without judgment."),
createBodyText(""),
createBodyText("3. SPEAK YOUR STRENGTH", { bold: true }),
createBodyText("Self-advocacy through intentional communication. Say what you need without apology."),
createBodyText(""),
createBodyText("Practice: Before difficult conversations, place both hands on your heart and say: 'My truth matters. My voice has power. I speak with love and strength.'"),
createBodyText(""),
createBodyText("4. STRENGTH IN STILLNESS", { bold: true }),
createBodyText("The power of pause before reaction. Not every provocation requires immediate response."),
createBodyText(""),
createBodyText("Practice: When triggered, count to 10 with your hand on your heart. Ask: 'What response honors both my truth and my values?'"),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "💛 Heart-Strength Journal",
bold: true,
size: 24,
color: GOLDEN
})
],
spacing: { before: 400, after: 200 }
}),
createBodyText("Which component speaks to you most right now?"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("What emotion are you avoiding feeling?"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("What truth do you need to speak?"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("Where could you benefit from pausing?"),
createBodyText("_________________________________________________________________"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
}),
// TECHNIQUE 6: THE GOLDEN SECOND
new Paragraph({
children: [
new TextRun({
text: "TECHNIQUE 6: The Golden Second",
font: "Georgia",
size: 32,
bold: true,
color: TEAL
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],
spacing: { before: 200, after: 200 }
}),
new Paragraph({
children: [
new TextRun({
text: "A Transformational Decision-Making Tool",
font: "Calibri",
size: 22,
italics: true,
color: GRAY
})
],
spacing: { after: 300 }
}),
createBodyText("Time Required: 1 second (in the moment)"),
createBodyText("GOLDEN Dimension: Decide with Courage + Listen to Your Inner Voice"),
createBodyText(""),
createBodyText("Tagline: Own the moment. Choose strength. Every time.", { italics: true, color: DARK_GOLDEN }),
createBodyText(""),
createBodyText("The Golden Second is that critical moment when doubt and fear creep in, and you have a choice: shrink back into old patterns or step into your power."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "How to Recognize Your Golden Second",
bold: true,
size: 24,
color: DARK_GOLDEN
})
],
spacing: { before: 300, after: 150 }
}),
createBodyText("It's that moment when:"),
createBullet("You want to speak up but old programming says 'be quiet'"),
createBullet("You could advocate for yourself but fear says 'don't make waves'"),
createBullet("An opportunity appears but doubt whispers 'you're not qualified'"),
createBullet("Someone needs your truth but people-pleasing urges you to lie"),
createBullet("You know what's right but comfort begs you to avoid conflict"),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "The Golden Second Practice",
bold: true,
size: 24,
color: DARK_GOLDEN
})
],
spacing: { before: 300, after: 150 }
}),
createBodyText("1. PAUSE: Recognize the moment", { bold: true }),
createBodyText("Acknowledge: 'This is my Golden Second.'"),
createBodyText(""),
createBodyText("2. ACKNOWLEDGE FEAR: Don't deny it", { bold: true }),
createBodyText("Say internally: 'I feel afraid AND I choose courage anyway.'"),
createBodyText(""),
createBodyText("3. CHOOSE GROWTH: Act despite fear", { bold: true }),
createBodyText("Take the action that serves your strongest self, not your smallest self."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "Examples of Golden Seconds",
bold: true,
size: 24,
color: DARK_GOLDEN
})
],
spacing: { before: 300, after: 150 }
}),
createBodyText("SITUATION: Doctor dismisses your concerns", { bold: true }),
createBodyText("GOLDEN SECOND: Between accepting it and speaking up"),
createBodyText("COURAGE CHOICE: 'Actually, I need you to listen. This is important to me.'"),
createBodyText(""),
createBodyText("SITUATION: Friend makes plans without consulting you", { bold: true }),
createBodyText("GOLDEN SECOND: Between going along and setting a boundary"),
createBodyText("COURAGE CHOICE: 'I'd like to be included in decisions that affect me.'"),
createBodyText(""),
createBodyText("SITUATION: Opportunity to try something new arises", { bold: true }),
createBodyText("GOLDEN SECOND: Between saying 'I'm too old' and saying 'Why not?'"),
createBodyText("COURAGE CHOICE: 'I'm trying this. I might fail spectacularly, and that's okay.'"),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "💛 Track Your Golden Seconds",
bold: true,
size: 24,
color: GOLDEN
})
],
spacing: { before: 400, after: 200 }
}),
createBodyText("Document 3 times you recognized and acted on your Golden Second:"),
createBodyText(""),
createBodyText("1. Situation: ________________________________________________________"),
createBodyText(""),
createBodyText(" Fear said: _______________________________________________________"),
createBodyText(""),
createBodyText(" I chose: _________________________________________________________"),
createBodyText(""),
createBodyText(" Result: __________________________________________________________"),
createBodyText(""),
createBodyText("2. Situation: ________________________________________________________"),
createBodyText(""),
createBodyText(" Fear said: _______________________________________________________"),
createBodyText(""),
createBodyText(" I chose: _________________________________________________________"),
createBodyText(""),
createBodyText(" Result: __________________________________________________________"),
createBodyText(""),
createBodyText("3. Situation: ________________________________________________________"),
createBodyText(""),
createBodyText(" Fear said: _______________________________________________________"),
createBodyText(""),
createBodyText(" I chose: _________________________________________________________"),
createBodyText(""),
createBodyText(" Result: __________________________________________________________"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
}),
// TECHNIQUE 7: THE STRENGTH MIRROR
new Paragraph({
children: [
new TextRun({
text: "TECHNIQUE 7: The Strength Mirror",
font: "Georgia",
size: 32,
bold: true,
color: TEAL
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],
spacing: { before: 200, after: 200 }
}),
new Paragraph({
children: [
new TextRun({
text: "A Self-Reflection Framework for Self-Advocacy",
font: "Calibri",
size: 22,
italics: true,
color: GRAY
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spacing: { after: 300 }
}),
createBodyText("Time Required: 5 minutes daily"),
createBodyText("GOLDEN Dimension: Listen to Your Inner Voice + Empower Your Mind"),
createBodyText(""),
createBodyText("Tagline: See Your Strength. Own Your Power.", { italics: true, color: DARK_GOLDEN }),
createBodyText(""),
createBodyText("The Strength Mirror is a daily journaling practice using three powerful reflection prompts. This isn't about toxic positivity—it's about training your brain to notice and celebrate your actual strength."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "The Three Daily Questions",
bold: true,
size: 24,
color: DARK_GOLDEN
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],
spacing: { before: 300, after: 150 }
}),
createBodyText("Answer these every evening:"),
createBodyText(""),
createBodyText("1. What did I do today that showed my strength?", { bold: true }),
createBodyText("This could be: speaking up, setting a boundary, trying something new, being vulnerable, asking for help, saying no, showing up despite fear, or simply getting through a hard day."),
createBodyText(""),
createBodyText("2. What limiting belief did I challenge today?", { bold: true }),
createBodyText("Examples: 'I'm too old,' 'I'm not smart enough,' 'I'm too much,' 'I don't matter,' 'It's too late for me.' When did you act contrary to one of these lies?"),
createBodyText(""),
createBodyText("3. How did I advocate for myself today?", { bold: true }),
createBodyText("This includes: asking for what you need, correcting someone, sharing your opinion, protecting your time, choosing yourself, speaking your truth, or honoring your boundaries."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "Why This Matters",
bold: true,
size: 24,
color: DARK_GOLDEN
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],
spacing: { before: 300, after: 150 }
}),
createBodyText("Your brain has a negativity bias—it's wired to notice threats and problems. The Strength Mirror counteracts this by deliberately focusing your attention on evidence of your strength, growth, and self-advocacy."),
createBodyText(""),
createBodyText("Over time, this practice rewires your brain to SEE your strength automatically, not just during reflection. You become someone who naturally recognizes and owns your power."),
createBodyText(""),
new Paragraph({
children: [
new TextRun({
text: "💛 Your Strength Mirror Journal",
bold: true,
size: 24,
color: GOLDEN
})
],
spacing: { before: 400, after: 200 }
}),
createBodyText("Practice for 7 days:"),
createBodyText(""),
// Day 1
createBodyText("DAY 1: ___/___", { bold: true }),
createBodyText("What showed my strength: _____________________________________________"),
createBodyText("Limiting belief challenged: ___________________________________________"),
createBodyText("How I advocated: ____________________________________________________"),
createBodyText(""),
// Day 2
createBodyText("DAY 2: ___/___", { bold: true }),
createBodyText("What showed my strength: _____________________________________________"),
createBodyText("Limiting belief challenged: ___________________________________________"),
createBodyText("How I advocated: ____________________________________________________"),
createBodyText(""),
// Day 3
createBodyText("DAY 3: ___/___", { bold: true }),
createBodyText("What showed my strength: _____________________________________________"),
createBodyText("Limiting belief challenged: ___________________________________________"),
createBodyText("How I advocated: ____________________________________________________"),
createBodyText(""),
// Day 4
createBodyText("DAY 4: ___/___", { bold: true }),
createBodyText("What showed my strength: _____________________________________________"),
createBodyText("Limiting belief challenged: ___________________________________________"),
createBodyText("How I advocated: ____________________________________________________"),
createBodyText(""),
// Day 5
createBodyText("DAY 5: ___/___", { bold: true }),
createBodyText("What showed my strength: _____________________________________________"),
createBodyText("Limiting belief challenged: ___________________________________________"),
createBodyText("How I advocated: ____________________________________________________"),
createBodyText(""),
// Day 6
createBodyText("DAY 6: ___/___", { bold: true }),
createBodyText("What showed my strength: _____________________________________________"),
createBodyText("Limiting belief challenged: ___________________________________________"),
createBodyText("How I advocated: ____________________________________________________"),
createBodyText(""),
// Day 7
createBodyText("DAY 7: ___/___", { bold: true }),
createBodyText("What showed my strength: _____________________________________________"),
createBodyText("Limiting belief challenged: ___________________________________________"),
createBodyText("How I advocated: ____________________________________________________"),
createBodyText(""),
createBodyText("After one week, what patterns do you notice?"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
// PAGE BREAK
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children: [new PageBreak()]
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// TECHNIQUE 8: THE MUD ROOM METHOD
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createBodyText("GOLDEN Dimension: Ground Yourself + Own Your Thoughts + Decide with Courage"),
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createBodyText("The MUD ROOM is both a physical space (in The Golden Connections platform) and a mental framework you can use anywhere. It's where you clean up your thoughts before they enter your heart—just like a mud room is where you clean up before entering your house."),
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createBodyText("M – MEET (with yourself in the mess)", { bold: true, size: 24, color: "4A9A9C" }),
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createBodyText("Stop running from what you're feeling. Meet yourself exactly where you are, even if it's messy, overwhelming, or uncomfortable."),
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createBodyText("Practice:"),
createBullet("Acknowledge what's actually happening: 'I'm overwhelmed,' 'I'm scared,' 'I'm angry,' 'I don't know what to do'"),
createBullet("Name the emotions without judgment"),
createBullet("Accept that this moment is hard AND you can handle it"),
createBodyText(""),
createBodyText("Prompt: 'Right now, I am feeling...'"),
createBodyText(""),
createBodyText("U – UNBURDEN (release what you're carrying)", { bold: true, size: 24, color: "4A9A9C" }),
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createBodyText("You've been carrying too much for too long. Time to set some of it down—not forever, just long enough to breathe."),
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createBodyText("Practice:"),
createBullet("Get curious about your experience with compassion, not judgment"),
createBullet("Ask: 'What's contributing to this? Am I tired? Stressed? Triggered by something specific?'"),
createBullet("Most importantly: 'How can I be kind to myself right now?'"),
createBodyText(""),
createBodyText("Prompt: 'What I need to release is...'"),
createBodyText(""),
createBodyText("D – DECIDE (choose your response from wisdom, not fear)", { bold: true, size: 24, color: "4A9A9C" }),
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createBodyText("Now that you've met yourself and unburdened, you can make a decision from a place of clarity instead of chaos."),
createBodyText(""),
createBodyText("Practice:"),
createBullet("Choose your response from a place of wisdom, not fear"),
createBullet("Ask: 'What does my strongest self need right now?'"),
createBullet("Take one small action aligned with that answer"),
createBodyText(""),
createBodyText("Prompt: 'My next right step is...'"),
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new Paragraph({
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createBullet("When emotions feel too big to handle"),
createBullet("Before making important decisions"),
createBullet("After difficult conversations or experiences"),
createBullet("When you're stuck in rumination or worry"),
createBullet("Anytime you need to process without judgment"),
createBodyText(""),
new Paragraph({
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new TextRun({
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createBodyText("Use this space when you need to work through something:"),
createBodyText(""),
createBodyText("MEET: Right now, I am feeling...", { bold: true }),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
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createBodyText("UNBURDEN: What I need to release is...", { bold: true }),
createBodyText("_________________________________________________________________"),
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createBodyText("_________________________________________________________________"),
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createBodyText("_________________________________________________________________"),
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createBodyText("What's contributing to this feeling?", { bold: true }),
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createBodyText("How can I be kind to myself right now?", { bold: true }),
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createBodyText("DECIDE: My next right step is...", { bold: true }),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
// PAGE BREAK
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children: [new PageBreak()]
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// PART III: DAILY PRACTICES
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createBodyText("Mental strength isn't built in a single moment—it's built through consistent practice. This section provides frameworks for integrating The GOLDEN Method into your daily, weekly, and monthly rhythms."),
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createBodyText("MORNING (10 minutes)", { bold: true, size: 24, color: TEAL }),
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createBodyText("□ The Golden Declaration (5 min) - Speak your truth out loud"),
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createBodyText("□ Today's Focus: What's one way I'll practice courage today?"),
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createBodyText("MIDDAY (5 minutes)", { bold: true, size: 24, color: TEAL }),
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createBodyText("□ Check-in: Am I grounded or spiraling?"),
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createBodyText("EVENING (10 minutes)", { bold: true, size: 24, color: TEAL }),
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createBodyText("□ The Strength Mirror (5 min) - Reflect on today's strength"),
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createBodyText("□ Gratitude: What Golden moment happened today?"),
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createBodyText("Set aside 15-20 minutes each week (Sunday evenings work well) to reflect:"),
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createBodyText("1. GROUND: How grounded did I feel this week? When did I lose center, and what helped me return?"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("2. OWN: What limiting belief showed up most this week? How did I challenge it?"),
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createBodyText("_________________________________________________________________"),
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createBodyText("3. LISTEN: Did I honor my inner voice this week? When did I override it, and what was the cost?"),
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createBodyText("_________________________________________________________________"),
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createBodyText("4. DECIDE: What was my most courageous moment this week?"),
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createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("5. EMPOWER: How did I empower my mind this week? What truth did I affirm?"),
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createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("6. NURTURE: How did I invest in meaningful connections? Where could I deepen?"),
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createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("7. GOLDEN MOMENT: What's the most Golden (authentic, brave, unfiltered) thing I did this week?"),
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createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("8. NEXT WEEK: What's one area of The GOLDEN Method I want to strengthen?"),
createBodyText(""),
createBodyText("_________________________________________________________________"),
// PAGE BREAK
new Paragraph({
children: [new PageBreak()]
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// Monthly Progress Tracking
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new TextRun({
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createBodyText("At the end of each month, complete this assessment to track your mental strength growth:"),
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createBodyText("MONTH: ____________ YEAR: _______", { bold: true }),
createBodyText(""),
createBodyText("Rate each dimension 1-10 (1 = struggling, 10 = thriving):"),
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createBodyText("GROUND YOURSELF: ___ / 10"),
createBodyText("This month, my ability to stay grounded improved/stayed same/decreased because:"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("OWN YOUR THOUGHTS: ___ / 10"),
createBodyText("The limiting belief I challenged most this month: ________________________"),
createBodyText("Progress: ___________________________________________________________"),
createBodyText(""),
createBodyText("LISTEN TO YOUR INNER VOICE: ___ / 10"),
createBodyText("How well did I honor my intuition this month? ____________________________"),
createBodyText("One boundary I set: __________________________________________________"),
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createBodyText("DECIDE WITH COURAGE: ___ / 10"),
createBodyText("Most courageous decision this month: ___________________________________"),
createBodyText("What it cost me: _____________________________________________________"),
createBodyText("What it gave me: _____________________________________________________"),
createBodyText(""),
createBodyText("EMPOWER YOUR MIND: ___ / 10"),
createBodyText("Practice consistency: Which techniques did I use most?"),
createBodyText("□ Golden Breath □ Golden Declaration □ 10-Second Reframe"),
createBodyText("□ Strength Mirror □ Golden Second □ Heart-Strength □ MUD ROOM"),
createBodyText(""),
createBodyText("NURTURE MEANINGFUL CONNECTIONS: ___ / 10"),
createBodyText("How many Golden Hugs did I give/receive? _______"),
createBodyText("Quality of connections this month: _______________________________________"),
createBodyText(""),
createBodyText("OVERALL MENTAL STRENGTH: ___ / 10"),
createBodyText(""),
createBodyText("Biggest win this month:"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("Biggest challenge:"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("What I'm most proud of:"),
createBodyText("_________________________________________________________________"),
createBodyText(""),
createBodyText("Focus for next month:"),
createBodyText("_________________________________________________________________"),
// PAGE BREAK
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children: [new PageBreak()]
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// PART IV: MIND OVER M.E.
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createBodyText("Mental Exhaustion (M.E.) is different from physical tiredness. It's the bone-deep depletion that comes from:"),
createBullet("Years of putting everyone else first"),
createBullet("Constant vigilance against aging stereotypes"),
createBullet("Fighting to be seen and heard"),
createBullet("Managing loss, grief, and life transitions"),
createBullet("Carrying responsibilities that never end"),
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createBodyText("MIND Over M.E. is a specialized application of The GOLDEN Method specifically for recovering from and preventing Mental Exhaustion."),
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createBullet("You can't find joy in things you used to love"),
createBullet("You feel emotionally numb or constantly on edge"),
createBullet("Decision-making feels impossible"),
createBullet("You fantasize about disappearing or running away"),
createBullet("Sleep doesn't restore you"),
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createBodyText("When mentally exhausted, your thoughts are unreliable. They're filtered through depletion, not reality."),
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createBodyText("Practice:"),
createBullet("Notice catastrophic thinking: 'Everything is terrible' → 'Right now is hard'"),
createBullet("Question extreme thoughts: 'I can't do this' → 'This feels impossible AND I've done impossible things before'"),
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createBodyText("I – INTENTIONAL Mindset Shifts", { bold: true, size: 22, color: TEAL }),
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createBodyText("You can't think your way out of Mental Exhaustion, but you can choose different thoughts."),
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createBodyText("Practice:"),
createBullet("From 'I have to' → 'I choose to' (or 'I'm choosing not to')"),
createBullet("From 'I should' → 'I could' (removes obligation)"),
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createBodyText("N – NAVIGATE Emotions", { bold: true, size: 22, color: TEAL }),
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createBodyText("Mental Exhaustion creates emotional dysregulation. You're either numb or volatile."),
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createBodyText("Practice:"),
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createBodyText("M.E. erodes confidence in your own judgment. Rebuilding self-trust is essential."),
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createBodyText("Practice:"),
createBullet("Make small decisions and keep promises to yourself"),
createBullet("Use The Strength Mirror to notice evidence of your capability"),
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createBodyText("If you're currently experiencing Mental Exhaustion, track your recovery:"),
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createBodyText("Current M.E. Severity (1-10): ___"),
createBodyText("What's contributing most: ____________________________________________"),
createBodyText(""),
createBodyText("This week I will:"),
createBodyText("□ Practice GOLDEN Breath 2x daily"),
createBodyText("□ Use MUD ROOM when overwhelmed"),
createBodyText("□ Say 'no' to at least one obligation"),
createBodyText("□ Ask for help with: _________________________________________________"),
createBodyText("□ Give myself permission to: __________________________________________"),
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createBodyText("One small kindness I can offer myself today:"),
createBodyText("_________________________________________________________________"),
// PAGE BREAK
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// PART V: RESOURCES
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createBodyText("...CALM DOWN QUICKLY → The GOLDEN Breath (90 seconds)"),
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createBodyText("...RESET NEGATIVE THINKING → The 10-Second Reframe"),
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createBodyText("...CONNECT AUTHENTICALLY → The Golden Hug (20 seconds)"),
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createBodyText("...SPEAK YOUR TRUTH → The Golden Declaration (5 minutes)"),
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createBodyText("...MAKE A BRAVE DECISION → The Golden Second (in the moment)"),
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createBodyText("...NOTICE YOUR STRENGTH → The Strength Mirror (5 minutes)"),
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