Here is the full UPSET exercise - 

At the most basic level, an upset is really about four things:        

1. An intention that is being prevented or opposed
2. An undelivered communication
3. A past wound that is unhealed and was re-activated by whatever happened
4. An unfulfilled expectation

An upset can be about one or all of these things.

1. What happened? 
2. In this situation, did I have a desire or intention that was being prevented or opposed?  If so, how?  What did that make me feel?  Why specifically did that make me feel so upset?  What did it make me feel like I might never be able to have or get?
3. Did I communicate my feelings, thoughts, desires, needs and anything else I needed to communicate in a way that felt authentic and true to what is real about me in this situation?  If I did that or even if I didn’t, did I feel like the other person or people involved in the situation actually felt me and saw me and heard me so as to really understand me?  Did I feel as if what I needed to communicate and my personal truth was received?  If not, what was my perception about how the communication was or wasn’t expressed and was or wasn’t received? 
4. What painful experience in my past could this be a reflection of?  What experience might have been unresolved that this situation is bringing up into my consciousness again?  In that past unresolved situation, what did I need in order to feel resolved?  How can I meet those needs to create that feeling of resolution relative to this situation, which is a repeat of the last one, so it can be different this time?   In many situations, we are not even aware of what situation or past wound is being reflected in our present life because when situations are non resolvable, we stuff them into our subconscious.  For this reason, I have created a process for discovering and resolving these past wounds that are causing recurrent painful patterns and upsets in our adult life.  It is called the Completion Process.  You can learn this process in my book that is quite literally titled: The Completion Process.

In this situation, take a look at the expectations you had and how they were unfulfilled. 

1. What did I expect to happen?
2. What did I expect them to think?
3. What did I expect them to feel?
4. What did I expect them to say?
5. What did I expect them to do?
6. What do I expect them to do now to resolve the upset?
7. What did I expect myself to think?
8. What did I expect myself to feel?
9. What did I expect myself to say?
10. What did I expect myself to do?
11. What do I expect myself to do now to resolve the upset?

• 00:00:00 UPSET. Exercise to gain clarity on any upset.
• 00:23:40 INTERNAL CRITIC. I have always struggled with toxic shame because most of my days are spent listening to a critical voice within my head. It causes a tremendous amount of social anxiety, and a frozen feeling within my stomach. How can I compassionately work with my critic? Is there something that I need to integrate? Or do I just let it be?
• 00:33:40 COMFORT. How to distinguish between comfort and alignment?
• 00:41:30 RESPONSIBILITY VS FAULT. How does one take responsibility without taking fault?
• 00:43:45 TRUE AUTHENTICITY. If our personalities are a mere amalgamation of that which kept us safe throughout our development, then what even is true authenticity?
• 00:47:20 ARTIFICIAL INTELLIGENCE. What is the Source perspective of Artificial Intelligence?
• 00:51:23 Cloning.
• 00:53:25 RESENTMENT. I am an illegal immigrant who would like to legalize my US status. What energetic misalignment causes this situation, not only for me, but so many other people? What is my resentment I should work on?
• 00:56:30 RESISTANCE TO MONEY. I don’t hold beliefs around money being evil and I believe there’s a spiritual answer to why I can’t seem to create enough money in my life.