The FREED Method
A way to move beyond emotional stuckness.
The FREED Method is a simple, practical framework that helps you release difficult emotions and reconnect with clarity and insight.
How FREED Began
The FREED Method was born from many years of working closely with clients and noticing a pattern: most people don’t just experience negative feelings briefly — they stay stuck in them. Not for hours, but for days, months and even years.
Over time, I realised something profound.
When I guided someone to gently release a difficult emotion, rather than think about it, analyse it, or suppress it — something extraordinary happened:
They gained access to insight.
They didn’t need advice.
They didn’t need mindset strategies.
They found their own inner wisdom.
These insights were often life-changing. AND they didn’t take months of processing.
I realised that with the right principles, people could shift long-held feelings quickly, safely, and effectively.
Why FREED Matters
After supporting hundreds of clients through this process, I knew the method needed to be accessible to everyone — not just those who could work with me one-to-one. That is why I wrote the book, and why we are developing the app, so anyone, anywhere, can learn how to move beyond emotional stuckness.
When you’re hijacked by powerful emotions, everything feels harder. You may overthink, shut down, rely on unhelpful habits, or feel overwhelmed.
FREED gives you a way out.
It helps you get out of your head and back into clarity.
It helps dissolve what feels heavy, tangled, or overwhelming.
And most importantly you can do this yourself.
Your emotions are not the enemy.
They are a doorway to insight.
FREED shows you how to walk through it.
You can’t stop the waves,
but you can learn to surf.
– Jon Kabat-Zin
What FREED Makes Possible
Many people come to the FREED Method when they're feeling:
overwhelmed or emotionally flooded
stuck in emotions they can’t seem to shift
caught in looping thoughts or constant overthinking
weighed down by something they can’t fully name
reactive or triggered by situations more than they want to be
disconnected from clarity, confidence, or calm
FREED offers a way to move through these moments — not by pushing feelings away, and not by endlessly analysing them — but by gently dissolving what’s underneath.
The Five Steps of FREED
FEELING: Identify the negative feeling - sad, angry, hurt etc.
RESISTANCE: Become aware of what you're pushing away, avoiding, or tightening around.
EXPERIENCE: Allow the emotion to be felt safely and fully, without forcing or analysing it.
EXAMINE: Ask yourself whether REALISTICALLY you can change anything about the situation. If so do it. However if not ACCEPT the part you cannot change.
DISTANCE: Gain perspective, calm, and inner clarity — the emotion no longer drives the moment.