Nine Step Solution for Anxiety Relief
Nine-Step Plan For Reducing Anxiety
and Calming the Mind
Step 1. Acceptance
It’s OK to feel whatever it is you are feeling.
Non-acceptance causes you to blame yourself for the feelings. This self-blame intensifies the emotions. To help to stop judgement for having the feelings remember there is always a trigger or you wouldn’t be having the feelings.
Step 2. Recognize
Your body and mind are connected.
The way the body signals that an emotion has been stuffed, is with bodily symptoms. A pounding heart, churning stomach or tension in the body are all symptoms. Symptoms let you know there is something that needs to be healed or an emotion that has been (repressed) stuffed down. A scary thought causes your body to respond as if the scary thing is already happening. The body then reacts with physical symptoms. There are many tools that can be put to use (in my Transformation System) to calm the body and mind.
Step 3. Breathe – Take a few deep breaths or use the video guide below.
(click here for the Calming video guide.)
After doing the calming breath you’ll find it easier to use the next step.
Step 4. Curiosity:
Become curious about what your feelings/emotions are trying to tell you.
Use the following two tips to help you get to underlying causes.
Say to yourself:
I’m curious what the emotion is about? Or ask: What is this fear and anxiety about?
Remember: Symptoms are only the tip of the iceberg of emotions. It is the repressed memories and programs that are underneath the feelings that causes your symptoms.
Step 5. Don’t try stop the feeling.
Instead take a moment and take a deep breath. Then close your eyes and let the unconscious part of the mind connect the feelings you are having today, with earlier memories. There is a hypnotic technique that can be used that takes you back to the root cause of unwanted reactions and emotions. When at the root we can re-program reactions.
Step 6. Use one of the tools to bring anxiety down.
There are tools that will help to stop negative thinking. Tools to calm the body and tools to heal old stuffed emotions. Experiment with the tapping away stress tool that combines a physical and emotional technique for quick relief.
Step 7. There is an answer for every symptoms.
Symptoms are just the way your body tells you that there is something that needs to be paid attention to or healed. Start by being curious about what your body is trying to tell you. Think back over the last 3 days, did any upsets happen, did you stuff any emotions ? (anger, sadness, disappointment).
For 30 years I have showing my clients how to get find the answers and to get free from anxiety. There is no need to suffer alone. Start with these tips and call if you’d like to join one of our groups or get individual help.
Step 8. Focus – On a positive thought.
It can be as simple as: I’ll handle whatever happens.
Step 9. Acceptance not Self-Blame
This is one of the most vital steps. Acceptance will set you on the path to relief. Self-blame creates more anxiety so, remind yourself that feelings are the way your body lets you know something needs to be healed. There is no need to find out why, or to find logical reason for what you are feeling.
Tip 1. Bring down panic and anxiety using the 9 steps.
Remember to use the tapping away anxiety tool to bring down fear, worry and panic. Or start with the Calming Haaa Breath. Both tools will make it easier to accept your feelings.
Tip 2. When anxiety hits, read over the nine steps.
These 9 steps give you a good start in taming the anxiety monster. To get automatic, lasting change from anxiety to calm there are 3-parts that need to be used. This is why the Transformation System is so effective, it has different tools and techniques for each of the three parts: cognitive, physical and emotional. A quick review can be found by clicking on the two links below.
the circle for change and Review of transformation system.
The 9-step method in this article offers a sampling of techniques and ideas for changing anxiety and stress. To make the changes last many different tools are combined from each part of the system. At the Anxiety Control Center hypnotherapists are trained in this system, having a guide is the easiest way to re-program reactions and get lasting anxiety relief.
Tip 3. Start today. Use the 9-steps in this article they are the first steps in getting anxiety reactions under control. Once you use them, you will be ready for the more advanced skills. And I hope you will join one of our upcoming groups.
Private and group sessions are available
to stop anxiety, panic, worry and procrastination.
To learn more email or call
Join one of our upcoming introductory workshops
or email Audrey to set up a free consultation.
Start right away using the
Video Guide at:
www.anxietycontrolcenter.com/stress-breath
