Action Step Three: Quieting the Mind for Stress Relief
Excerpt from Articles in the Quieting the Mind Series: Action Step Three:
It is possible to learn to use your mind to stop uncomfortable, automatic reactions to stress. In this step and the ones to follow you’ll be learning how to use your mind in a very different way. One that creates feelings you want rather than ones that cause grief and worry.
Today we can move deeper. In step one, what you were actually doing was creating a positive, future image. In hypnotic language this is called a future rehearsal.
Although I didn’t tell you that was the name of the technique, anytime you using your imagination to think about a future event, the unconscious part of the mind acts as if it is already happened, so a future rehearsal seems like a real event to the unconscious part of the mind. The future rehearsal technique actually has many parts to it, you will learn more about the advanced Future Rehearsal Techniques in other articles in the Quieting The Mind series.
Recap: In the first action step you began by:
1. Identifying the specific issues you want to work on. It’s important do this first step because it gives you a baseline of where you were when you started the process.
2. In the next step, I asked you to think about how it will be when the issues you are dealing with are no longer a problem.
3. For this you used the creativity of your own mind to imagine a positive future image. This was an example of the Future Rehearsal hypnotic technique.
4. To review the questions: Click here for Action Step One.
In the Second Action Step: Setting the Foundation;
1. We looked at the three parts of the stress-cycle.
2. In the cycle of stress diagram I showed how stress reactions can either be created or stopped by using techniques that work in the three different parts (cognitive, emotional, physical).
3. We then used a technique in the physical part of the stress cycle to calm the mind.
4. Click here for Action Step Two.
Seems simple so far! Well I hope so. Each easy to accomplish, action step is actually setting the foundation for future success. The action steps you are getting are designed to create a positive reaction.
Action Step Three:
A. Appreciation and Acceptance.
When you recognize and appreciate yourself for taking action, it creates a feeling of accomplishment that affects your attitude. Positive feelings propel you forward making it easier to take the next step, and in time to accomplishing the goals you want to achieve.
Action Step Three:
B. Guidelines for Success using Self-hypnosis:
When doing self-hypnotic work you’ll want to set it up so your mind is in the best mode for learning and success.
Creating a Dedicated Healing Space for Practice
1. Find a place that feels comfortable to you. A quiet spot to practice.
2. Choose a regular time and place that you will practice, self-hypnosis and other healing techniques. It takes 2 – 4 weeks to develop a habit.
3. So in the next weeks, whenever you are ready to read about, or practice an exercise, you can go to this space you have dedicated for this purpose.
4. We are setting the foundation for success.
a. This will be a place where you can go to unwind and practice techniques.
b. It can be a comfortable chair, sofa, or your bed.
c. Somewhere you can have a few moments to yourself.
d. If you consistently use the same space for self-hypnosis, as soon as you enter the space, it cues your mind that calm, relaxation or healing is about to take place.
e. If you like you can play some soft soothing music or dim the lights. Some people use a candle or a specific scent to set a positive mood.
f. Practice your first mind calming exercise, self-hypnotic technique, three times a day for the next 2 weeks.
In the beginning of this journey to stress relief, it’s helpful to set a specific place to practice. By choosing a specific place, it sets up your mind, acting as a cue to your unconscious mind that you’re about to do some healing or change work.
After you have learned to go into a calming state at will, I will explain more about how to use self-hypnotic, cognitive and physical technique anywhere you feel stress.
We are setting a solid foundation. It’s similar to building a house, where first the foundation is set, and then the walls, roof and interior rooms can be added. We are preparing your mind for success in a similar way, starting with the foundation.
Tips:
1. Know that when you enter your self-hypnosis space, it acts as a cue to the unconscious part of the mind to transition into focused, healing mode.
2. Set a place somewhere you can have time to yourself as you open your mind to new learnings. I suggest using a special place because we want to cue the mind that it is about to do something important and life changing.
3. Each time you walk into this space you are triggering your mind in a positive way. With time the relaxing, positive feelings become so ingrained that just thinking about the healing space will trigger a positive reaction.
4. Self-hypnosis is very powerful – so while you are learning the techniques please practice only when you are in your healing, practice space. Some self-hypnotic techniques can be used anywhere, anytime. When I work with my clients I do teach them how to use self-hypnotic techniques anywhere they need calm. I can do this because in private sessions I create a unique program for each specific issue a person is facing.
5. Because self-hypnotic techniques put your mind in a altered state, do not use while driving or doing any activity that need your full conscious attention. When practicing self hypnosis make sure to dedicate your time to practice. Let me say this again. I will be giving you many different techniques, cognitive techniques can be used anywhere, and some of the physical techniques can be changed just slightly to be safe to use as well. Yet, many self-hypnotic techniques create an altered state, a state where you are focusing inward, this is not a state of mind for driving or doing any other task that requires your full attention.
RECAP: For today’s Action Step, you set up a space for practice. And then hopefully you took 60 seconds to practice the Breathing for Calm technique, in your quiet spot dedicated for practice.
Most of the action steps I will be giving you will take only moments of time. I’m starting you off with easy, achievable steps, ones that make it easy to take action right away. Taking action, no matter how small you think it might be, will lead to success, and in this way you will reach your goal, one very small step at a time.
Also, the posts are excerpts for the full reports, if you are ready to take a faster approach, or just can’t wait for the next action step, let me know and I’ll tell you how you can get more information. Our next coaching group will be starting the end of April. So if you want to have a place to go where you can get more let me know and I’ll save you a spot.
Who is your guide on this journey?
I’m Audrey Sussman PhD, and I’ll be your guide helping you along the journey to find the best within yourself. In the last three posts we were setting the foundation for success. In the following days and weeks we will continue with the Action Steps that will lead to the goal of a calm and focused state of mind whenever you desire. I’ll be looking forward to hearing your comments, contact me with this link.
