This handout has two Powerful exercises for Quick Stress Relief.

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1 Specializing in the Treatment of Panic, Stress and Related Health Issues web: anxietycontrolcenter.com Audrey Sussman, PhD, LCSW, NBCCH, CSL Tish Schuman, LPC, CMH, Master Practitioner Developers of the Transformation System This handout has two Powerful exercises for Quick Stress Relief. There are 3 ways we create stress 1. Cognitively what we think 2. Emotionally feelings we have about our thoughts 3. Physically / Behaviorally the bodies reactions to thoughts Stress can be reduced by breaking the pattern in any of the above 3 areas. The first exercise stops stress at the physical part of the stress cycle. And the second exercise stops stress at the cognitive part of the cycle. Exercise 1: The HAAA Breath This exercise breaks the stress cycle at the Physical level. Use it for two weeks and you will feel the difference in your body. Changing the Breathing Pattern Start with the calming "HAAA BREATH." It is the easiest way to begin changing the stress response. The calming HAAA Breath is the beginning step in the process of gaining relaxation when you want it. It is one of the easiest skills to use. The only effort required is to learn proper breathing pattern. This new pattern changes the message in the brain from, send more adrenaline to things are safe, no more adrenaline is needed. This breath leads to a settling down feeling in the body as the body again seeks balance.

2 web: anxietycontrolcenter.com DIRECTIONS: HAAA Breath 60 Second Instant Relaxer This breathing pattern can also be used for relaxation and it can be combined with any of our more advanced exercises for deeper relief. 1. Start this exercise with a short 2-second inhalation. 2. Hold your breath for the count of Next you exhale with your mouth open, making a soft "HAAAA" sound for the count of at least eight seconds. The longer you exhale, the better this exercise will work for you. An important part of this exercise, is to make a sound like you are saying a soft "HAAAA" 4. When you have released as much breath as you think you can, push out a little bit more. 5. Then, inhale gently for the count of 6 to Hold for the count of Continue with step #3 (exhale). 8. Repeat two more times. A complete breath consists of three full repetitions that are done at least 3 times a day: 1. Upon arising 2. At lunchtime 3. When going to sleep 4. In addition, do the HAAA breath in times of stress Exercise is an excerpt from Power of Thought - Untold Secrets of the Unconscious Mind. By Audrey Sussman PhD,director Anxiety Control Center

3 web: anxietycontrolcenter.com Why do people Worry? An exercise to Change the Worry habit In the first exercise you used the HAAA Breath to stop the stress cycle using a physical exercise. Then next part of the cycle that creates problems for people is the cognitive part of the stress cycle. When we worry it causes stress. Although worry can serve a positive function when it prepares you for possible future difficulties, continuing to be stuck in worry, even after the possible problems are recognized, becomes an obstacle itself. Our emotions are brought on by the thoughts and pictures we create. A simple thoughts can create an image and vibration that resonates throughout our mind and body. A vibration, as I am using the word, is an energy wave or feeling that comes from the mind of the thinker. The images and vibrations that come from thoughts have an impact on the mind and body. Thoughts the vibrations attached, act like a magnet that attracts similar thoughts and vibrations. If thoughts are postive that attracts more positive feelings. But when thoughts are of feared events, or possible negative sceneros they too act like a magnet attracting more negative scary thoughts. Sometimes thoughts will move so quickly through the mind that you might now even be aware of them. Yet, they still vibrate within your system. The next exercise will help you to learn change the negative thought process. Even when there are stressors and events outside of your control, your own thoughts can be developed in a way that will have a positive impact. No matter what events may have transpired in your past, your mind can be trained to create thoughts that enhance your well-being. In order to create a quick and lasting change in emotions, it is important to first understand that thoughts create physical reactions. Even a quick thought can generate a physical reaction in the body. For example, thinking about someone you are looking forward to seeing, will create a very different reaction or vibration in the body than thinking of someone that was hurtful.

4 web: anxietycontrolcenter.com The way you use your own mind can lead to positive vibrations, and feelings of happiness, joy and contentment or to uncomfortable vibrations which lead to feelings of anger, upset, hurt, anxiety and stress. Overview of the 2 for 1 Technique to stop Worry To use this technique, whenever an old unwanted thought pops up, you change it, and imagine the new positive thought or image. There are more advanced ways of using the mind to create powerful changes. If you have interest in learning to use you own unconscious mind to release emotions at the root we have home study courses, teleseminars, group and individual session to teach these powerful advanced methods. Just go to the anxietycontrolcenter.com and sign up to be on our mailing list. By being on our mailing list you will recieve a link for our newest seminar: Hypnosis Quick Relief from Stress. It will be ready for download in a few weeks and you will recieve it as a gift as soon as it comes out. Also by being on our mailing list you will get a link to our articles on procrastination, worry, stress relief etc. Exercise 2: DIRECTIONS FOR THE 2 FOR 1 TECHNIQUE Step 1: Make a list of any negative thoughts or worries you have about a specific event. Write down the thoughts that causes stress or other uncomfortable emotions. It is important to write down your thoughts. Once they are on paper they will be easier to change. Step 2. After identifying negative thoughts, images or stories STOP and focus on your feelings both physical and emotional. Just notice where the feeling is held in your body. Make a note of what words or images go with the thoughts or feelings. Note: Sometimes a negative story or thought goes through the mind so quickly, that at first you might not even conscious of it. Take a moment to search for these thoughts. If there is trouble finding the thought, just go back in your mind, to the event causing upset.

5 web: anxietycontrolcenter.com Sometimes it is helpful to think back to the moment just before the emotion was felt, in order to have the thought or images surface Being curious is the best state to be in to bring these thoughts into awareness. Step 3. Write down the thoughts, negative stories or images that come up. Negative thoughts typically create a vicious cycle, with more negative thoughts popping up to support the first one. As you probably have noticed, this creates unnecessary anguish and stress on you. People have an amazing ability to create many negative thoughts in just an instant. The good news is that by recognizing a thought, it becomes possible to stop, and correct the negative thought process. Step 4. If you feel a bodily reaction, such as tightness or pain in the stomach, head, chest, or any other part of your body, think about what your are saying to yourself. Remember there is always a trigger for bodily reactions. Step 5. When you become aware of any negative statements, STOP and answer the following questions: a. How often in a day do you have negative comments flowing through your mind? b. For one day, pay attention to how many negative thoughts you create. c. What would happen if you talked to your best friend this way? Would they still be your best friend? d. Is there a benefit that comes from speaking to yourself in this negative way? What do you gain? e. What is the negative result of thinking in this way? f. If you believe there is a benefit, can this benefit be gained in a different, more self-enhancing way?

6 anxietycontrolcenter.com Step 6. For every negative thought you have written down create two positive thoughts or stories that can also be possible. a. The positives need to be something that is believable for you. For instance, saying I'll handle it is a positive statement that is believable, since we do handle things that come our way. b. It will not help to say, everything is OK if you do not truly feel this way, for then it is not a believable, positive statement. c. I have a client that used to say what if and follow it with all sorts of scary thoughts. She decided to change the what if to opposite. One example she and her 3 year old were moving to an apartment to be on their own for the first time since her divorce. She had been creating many fearful thoughts. She changed the what if I can t be alone, what if I m too scared to what if I love having my own place and it feels peaceful and comfortable. This was an equally possible posibility and it actually turned out to the the truth as she now loves her own home. changing the thoughts saved her from weeks of wasted worry before her move. Step 7. For all of the thoughts you have written down and also the next time you have a negative thought, change it by replacing it with believable positive statements that can be used instead. Create 2 positive, believable statements for every negative thought. Step 8. Whenever you catch yourself thinking a negative thought or worrying, use the power of your own mind in a productive way. Think of A BIG RED STOP SIGN, and shout the word STOP in your mind. Step 9. Use two positive thoughts to replace each negative one.

7 REMINDERS: 2 for 1 EXERCISE a. Changing negative thoughts to positive ones is done at the conscious level at first. Eventually the habit of changing negative thoughts into positives ones happens automatically, almost without any thought. b. The positives need to be believable. c. It takes time to change any habit. Just as an athlete practices to be good at his sport, this technique takes practice as well. There are hypnotic techniques you can learn that work immediately, but for now practice this for three weeks, and be amazed at how automatic this positive habit becomes. d. Over time the 2 for 1 technique creates more self-acceptance, calm and confidence. Anxiety Control Center LLC web: anxietycontrolcenter.com

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