Most people think healing old emotional pain has to be complicated. All of the posts on my blog are uncomplicated. They are all based on a fairly new biological science called “memory reconsolidation”.
This is a 6-minute video overview:
The brain has a built-in mechanism for permanently rewriting the emotional meaning of painful memories and when you activate it correctly, change happens fast.
Progressive Counting (PC), developed by Dr. Ricky Greenwald, is one of the simplest ways to access that mechanism. It works by having you mentally “run” the memory like a short movie while counting out loud. With each repetition, the emotional charge weakens until the memory goes flat.
I’ve now adapted the method into what I call the Calming Edition, which uses backward counting instead of forward counting. And here’s why that matters:
Counting backwards naturally slows the nervous system.
It signals the brain: the danger is behind me – I’m coming down now.
This makes the whole process smoother, easier, and often faster.
How the Calming Backward-Counting Method Works
1. Make the Memory Movie
Pick one specific event. Begin a little before it starts, go through it, and end after it’s over and you’re safe.
Nothing fancy. Just what happened.
2. Run the Movie While Counting Backwards
Instead of counting up (1 to 10), you now count down.
Example:
- Round 1 → Count from 10 down to 1
- Round 2 → Count from 20 down to 1
- Round 3 → Count from 30 down to 1
- Round 4 → Count from 40 down to 1
…and so on.
Each round, you run the same mental movie from start to finish.
After each round, you take a breath and rate your level of upset (0–10).
You keep going until the number drops to 0 or 1.
This repetition + backward rhythm softens the emotional intensity every time through the loop.
3. If It Gets Too Intense
Stop immediately.
Open your eyes.
Look around the room.
Say to yourself: That was then. This is now. I’m safe.
Then resume only when you’re ready.
4. Future Template
When the memory is neutral, imagine a similar situation in the future.
See yourself handling it calmly and confidently.
This anchors the change.
Why Backward Counting Helps
Backward counting is inherently parasympathetic.
It naturally drops the body into a slower, calmer rhythm – the same way your mind settles down when you watch a clock ticking backwards or a storm drifting away.
When you combine that with repeated activation of the memory, the emotional learning updates.
You don’t forget the event.
You just lose the pain attached to it.
That’s memory reconsolidation doing exactly what it was designed to do.
Download the Free Workbook
I created a printable Calming Edition workbook you can use at home:
📘 Progressive Counting Self-Help Workbook -Calming Edition (PDF)
👉 Download Here: progressive_counting_one_page
It includes:
- Step-by-step instructions
- A 10-round distress log
- Notes section
- Clean, calming layout
Use it for one memory at a time.
Stop if you ever feel overwhelmed.
And if you’re working with severe trauma, use it with a therapist.
See:healing-ptsd-phobias-intense-emotional-feelings/
Feedback will be appreciated:
Clint77090@gmail.com