The post Improve Self Confidence appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
Improve Your Self Confidence
by Charles Beeson
Your ultimate alleviation of anxiety and panic will be in direct proportion to your level of self confidence. Having confidence in your ability to use techniques like these… to control & manage your anxiety is important.
Individuals who have made a limiting decision in the past that they are, “Not good enough”, often struggle with public speaking, business meetings and social situations. They fear being judged or scrutinized. They doubt their decisions and are afraid to take “risks”!
There are many things you can do to improve your confidence. Read motivational books and listen to self-improvement recordings.
Repeat positive affirmations to yourself. Place signs or cards with your favorite affirmations written on them… in attention-grabbing locations around your home or office. Here is a list of affirmations to help overcome anxiety. They are the same phrases that are spoken on the 5:7 Guided Breathing Audio Recording:
The Self-Help Tools for Technique 10:
“Becoming Self Confident”
The post Improve Self Confidence appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post Stop Panic Attacks in Seconds appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
Stop Panic Attacks in Seconds: The Bring It On Baby Technique
When you are having a Panic Attack, your normal, thought process is to try and stop the panic attack. This usually results in a worsening of the physical symptoms you’re experiencing, and a feeling that the anxiety is spiraling out-of-control!
It has long been known, that by strongly thinking about the opposite (desiring the symptoms to become worse), you can put an end to the “ATTACK” in seconds. This is a very challenging technique to perform, because it is a contradiction in logic… which exactly why it works. By demanding your Anxiety to become worse, you will begin engaging the frontal cortex of your brain. This will pull your mind’s attention away from the sympathetic nervous system.
Imagine your panic attack was a race car. The “Bring It On Baby” technique will take the car out of gear and put it into “neutral”. You may still have a feeling of nervousness. But, but the extreme panic will be stopped. Then, you can immediately begin the; 5:7 Breathing Method, to bring yourself fully into a State of Calmness … through the Parasympathetic Nervous System.
Here are the STEPS:
Step 1. Take a few seconds and identify what you are physically feeling.
Step 2. Now, with all the mental force you can create in your mind, DEMAND the Anxiety Monster to make the feeling (from Step 1) 10 times worse. Say it loudly in your mind, as if you are challenging a bully in a childhood school yard.
Example: “Okay Anxiety, make my heart beat faster. 10 (x) times faster. Bring It On Baby!”
Step 3. Repeat it until the panic stops.
Step 4. Next, begin the 5:7 Breathing Technique, and continue it until you are completely calm.
The post Stop Panic Attacks in Seconds appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post Stopping Anxious Thoughts appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
Stopping Anxious Thoughts
by Charles Beeson
Persistent, anxious thoughts and unrealistic worries are one of the most agonizing symptoms of Generalized Anxiety Disorder. If you are haunted by obsessive, negative thoughts throughout the day… you might find this to be an amazing method to make them diminish and eventually disappear. This is a cognitive process of changing your thought patterns to question these imaginative fears.
It is highly recommended that you practice this technique in conjunction with listening, daily, to the self hypnosis recording, “stop anxious thoughts & irrational worry”.
Your cell phone can make this a simple process. If you don’t have one of the newer, SMART, cell phones, a note pad and a watch works, just as well. Here are the steps:
- Set your alarm in your cell phone for a time during the late afternoon or early evening. This will be a time that you will allocate for worrying. For 15 minutes… at the scheduled time… you will do nothing, but, think about your worries or negative thoughts.
- Throughout the day, every time you catch-yourself worrying, tell yourself, “It’s only a thought”. Then, using a few words to concisely describe your worry… enter it into your phone’s note pad or reminder section.
- You will, next, focus your attention on something else. You will postpone your worrying, until your Worry Time.
- At your “Worry Time”, go over each worry that’s on your list, one at-a-time. Think about it… ponder it… reflect on it, until it has no more importance or anxious feeling associated with it.
ASK YOURSELF:
What would happen if this happens?
What will happen if this doesn’t happen?
What won’t happen if this happens?
What won’t happen if this doesn’t happen?
By using this technique every day, you will gain a sense of self- confidence over your ability to control your anxious thoughts. It is important that you follow-through with completing Step 4, to make this technique effective.
The Self-Help Tool for Technique 4 is:
“stop anxious thoughts & irrational worry”
The post Stopping Anxious Thoughts appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post Trigger Calm-Confidence With Anchoring appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
Trigger Calm-Confidence With Anchoring
The term anchoring, in this case, comes from a study of an approach to communication techniques that are used for self improvement and re-engineering the human condition, called Neuro-linguistic Programming (NLP). These techniques are often used to help change behavior and emotional states.
Anchoring is a process of conditioning the mind with an association between a state of mind or emotional mood, and, an external stimulus that is usually something seen, felt, heard or smelled. Once an anchor is established, the emotional state can be re-experienced by repeating the stimulus. This is called “firing” or “triggering” the anchor.
Examples of an anchor would be, hearing a piece of music that instantly brings up feelings of excitement from a teenage memory, smelling freshly baked cookies that reminds you of a happy childhood memory of love and comfort, or the creation of a “Positive Resource Anchor”, that you can use to quickly change the negative, emotional state of anxious fear, to a positive state of calm – confidence!
Here’s a simple way to anchor positive feelings to your hand so that you can trigger those feelings, whenever it’s clenched in a tight fist:
What do you feel? What do you instantly “think about”? You may use your “positive resource anchor”, by triggering it, as you begin or enter into… any situation, which, in the past, has caused you anxiety.
Here are a few examples:
When you are feeling sad: Trigger an Anchor for happiness and joy.
When you are public speaking or giving a presentation: Trigger an Anchor for calm-confidence.
When you are experiencing Flying Anxiety, Driving Anxiety, or Social Anxiety: Trigger an Anchor for calm-confidence.
The Self-Help Tools for Technique 7:
“Creating Positive Emotional States”
The post Trigger Calm-Confidence With Anchoring appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post Stop Worry Instantly! appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
HOW TO STOP WORRY INSTANTLY!
– Release Anticipation Anxiety With Time Line –
It’s easy to stop worry in 4 seconds. Time Line Therapy® (TLT) is a registered trademark of Dr. Tad James, (the creator of the technique) and the Time Line Therapy Association. I consider it to be the most powerful tool in my tool box when I’m working with my clients, to assist them in alleviating the negative, emotional feelings: of anger, fear, sadness, shame and guilt in all significant past memories. It’s a transformative… life changing intervention.
I was first trained and certified as a practitioner of the technique in 1993. I’ve performed TLT, since then, with more than 1000 individuals. Significant emotional events can be the root cause of the onset of many anxiety disorders, including Post Traumatic Stress Disorder, as well as, most fears and phobias. I always conduct this therapy in the first session of the InstaCalm® Anxiety Relief Program.
Anxiety is often defined as; a fear-based emotion about a future event that you’re unable to imagine completing successfully. Just think about the possibility of changing, subconsciously, your perception of anything you’re anxious about into, “It’s already happened, and the outcome was positive… and WAS completed successfully!
This technique is sometimes called, “The Anxiety Cure Technique” or the Anxiety Release Technique. Here’s how to do it:
Step 1. Discover Your Time Line
Your Time Line is an imaginary model of how your mind, unconsciously, keeps track of all your memories. If you were to consider 3 memories that are from different times of your life, it’s easy to imagine 3 points in a linear relationship.
Ask yourself, “If I knew in what direction my past was, and I took my finger and pointed to my past, which way would I point? This answer is not logical. It is more of an intuitive feeling. Most people perceive their past, as either behind Them, or… off to the left or right direction. You might, also, think of a memory and contemplate from what direction the memory is coming from.
Which direction is your Future? Most people perceive it’s in front of them or… over to the left or right direction.
Step 2. Float Up Above Your Time Line
Close your eyes and imagine you are floating up into the air, above your Time Line. This mental imagery can induce an instant, light state of hypnosis, which will help you bypass your over-thinking, critical-analytical mind. Imagine that you can hover around and look out in any direction. Notice that it’s relatively easy to imagine that you can see or feel your memories, lined up in the direction of your past.
Float back or over… into the past… and find a recent memory that is a positive or happy event. Stay above the memory looking down into it from above. Notice how you look inside the memory. Is it 3 dimensional or flat like a picture? Is it in color or black & white?
This is a step you only need to do once, to help you in creating a mental concept of how you perceive your UNIQUE Time Line.
Step 3. Stop Worry Quickly
Think about some future event or activity that you’re worried about. Notice what this anxiety feels like.
Step 4. Go Out Into the Future
Next, float up above your Time Line and out into the direction of the Future. Go out 15 minutes past the successful completion of the event you were worried about. Turn back around and look back towards NOW.
Now, where’s the Anxiety? Gone?
You should now feel a-kind-of emotional “numbness” when you think about your future event or situation. If not, you should repeat the technique, keeping the following in mind:
IMPORTANT Tips for Best Results
You can release any worry, anticipation anxiety, or anxious thought with this technique, providing you can imagine some kind of successful outcome. It can be a powerful method to help overcome the fear of: public speaking, flying or driving. Those suffering with Generalized Anxiety Disorder or Social Anxiety may find considerable relief using this technique pro-actively.
Learn How To Master This Amazing Technique In the Anxiety Relief Online Course
Click Here to Get Started FREE
The post Stop Worry Instantly! appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post Have Fun and Make Love appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
Have Fun and Make Love
Engaging in intimacy will trigger the brain to release chemical “pleasure endorphins”. When you have fun & make love, it interrupts the brain from causing the streaming of adrenaline into your blood stream, which in-turn creates the feeling of fear. This is the protective process of the “flight or fight response”.
So, if you’re in a situation, in which you have a lover, spouse or close friend with benefits…, making love is very therapeutic. Just holding someone close, hugging and kissing… can quickly provide anxiety relief.
Have Fun… and engage in some activity, other than dwelling on anxious thoughts of gloom and doom
The post Have Fun and Make Love appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post Take Care of Your Body (physiology) appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
Take Care of Your Body (physiology)
by Charles Beeson
STOP the Stimulants & Alcohol!
All of the uncomfortable feelings or symptoms of anxiety and panic are physical.  It is important to take care of your body. Anything that interferes with your bodyâ€
s ability to be calm, (a state created by the parasympathetic nervous system) should be avoided.
The great destroyers of calmness are stimulants and depressants, such as; Caffeine, Alcohol, Tobacco and Sugar. Avoiding these is a great first step in managing your anxiety.
Limiting Caffeine to Help Anxiety
Caffeine is the one of the few mood-altering drugs that can be obtained everywhere without a prescription. Itâ€s the chemical ingredient found in coffee, tea, soft drinks and energy supplements that a vast majority of the worldâ€s population uses to improve their mental focus, memory and energy level. If OVERUSED it can cause nervousness. the jitters, sweaty palms and increased heart rate. These effects are physical and are individually felt differently for everyone, depending upon their tolerance level for this stimulant.
Caffeine consumption does NOT directly cause anxiety, but many anxiety sufferers discover that these physical symptoms can create the anticipation of having another anxiety or panic attack. This perception can spiral into the next attack.
This is especially true of severe panic attack disorders, where the minds focus is mostly on the physical symptoms being felt. This differs from anxiety attacks, in which the minds focus is on the specific cause of a stressful threat or worry about a future situation.
A person thatâ€s having frequent panic attacks should avoid caffeine use completey or dramatically cut-back!
Alcohol and Anxiety
A little alcohol (one cocktail) can be relaxing, relieve minor degrees of stress and anxiety, and, make you feel more confident. This is because it discrupts the brainâ€s neuro-receptors, temporarily supressing inhibition.
These are the effects of a depressant that changes your brain chemistry.  As alcohol levels are increased, these perceived pleasurable effects are often times replaced wth the negative emotional state of anger, depression, fear or anxiety.
Alcohol can distort your perception of reality, causing and increasing irrational fears, theats or sadness. Â This can often lead to inappriate behaviour that destroys personal relationships at home, work or school.
Those dealing with anxiety should limit their attempts to self-medicate with alcoholic beverages of any kind. The InstaCalm Program can help you deal with anxiety and alleviate the need to abuse alcohol.
Tobacco Increases Anxiety
Smokers often believe that their cigarettes help them to relax. They donâ€t understand that nicotine is a stimulant and actually increases their level of stress and anxiety.
Research studies have shown that smoking causes 3 Types of Anxiety Disorder Symptoms to be made worse. They are Generalized Anxiety Disorder, Panic Disorder and Agoraphobia.
The urge or craving to smoke is an anxious feeling that is a result of nicotine withdrawl. These feelings add to other physical symptoms of anxiety and nervous tension.  If you smoke, hereâ€s one more reason to QUIT!
Sugar Consumption and Anxiety
Sugar does not cause anxiety. But, it can make it more difficult to manage. Most modern diets are loaded wth sugar in its†various forms of refined white sugar, corn syrup, fructose, cane sugar, beet sugar, honey,etc. Itâ€s found in most processed and packaged foods. Research has shown that increased amounts of blood sugar can cause inflamation in parts of the brain.
Brain inflamation interfers with the neuro-transmission between brain cells responsible for mood, memory, learning and proper cognitive functioning. This can greatly hinder your ability to change your thought process in order to stop anxiety and panic. Cutting-back on your sugar consumption can help you end your anxiety.
The Self-Help Tools for Stopping Stress-Triggered habits can help you reduce these problem stimulants
Make sure you are getting enough sleep and drinking plenty of water. Eat more veggies and salads. Avoid high fat foods.
Think about your posture when standing or sitting. Are you slumped-over?  Try to keep your back straight and shoulders back. This can contribute to proper breathing and improved self confidence.
Self-Help Tool for Technique #1:
“Stop Smoking with Hypnosisâ€
The post Take Care of Your Body (physiology) appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post EXERCISE Reduces Anxiety appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
EXERCISE Reduces Anxiety
by Charles Beeson
It’s been proven, over and over again, that exercise reduces anxiety, stress, and depression. If you’re suffering with anxiety, you probably wish you could take a pill and have it quickly go-away. For many individuals, exercise can be like instant medication. The relief may last for several hours… or much longer. Of course, as with all methods to alleviate anxiety, it may not be, as effective for you, as it is for someone else.
Any sustained movement of the body, as with exercise, causes the brain to release chemicals, called endorphins, that are mood altering. The mood produced is one of pleasure and happiness. Do whatever you are physically capable of doing. If you’ve been a couch potato, start out slow and gradually increase the intensity and duration of your workout, over time.
The type and duration of your exercise is not as critical, as you might think. Clinical studies have shown that a brisk, 10 minute walk, may be as effective in alleviating anxiety, as a 45 minute, high intensity, cardio workout!
These benefits can be realized by many simple activities, such as:
Do your best to create a daily rountine. Our motivational recording might help.
The Self-Help Tools for Technique 2: “Living for Excellence”
The post EXERCISE Reduces Anxiety appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post 5:7 Breathing Technique appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
5:7 Breathing Technique
During an anxiety attack, most people will notice that their breathing becomes fast… shallow… and from the top of their chest (diaphragm). This often creates a feeling that it’s difficult to breath. When you consciously regulate your breathing with this breathing technique, you can switch your mind from a state of fearful panic, to a state of calmness, in just a few minutes.
Breathing helps to regulate many of the natural rhythms of the body, including the heart rate. By breathing slowly and from the bottom of your chest (your belly), you can engage the “Relaxation Response” through the Parasympathetic Nervous System and slow-down a pounding heart.
Here’s how to do it:
You will Breathe-in, slowly, through your nose to a count of 5, letting your belly expand-out, as you inhale. Then slowly exhale through your lips, as your belly contracts-inward, to a count of 7.
Do not gasp or let the air quickly in… but, slowly in. I recommend that you practice this breathing exercise for five to ten minutes, once or twice a day.
I’ve created a 10 minute recording to assist you in training your mind with this technique. It uses special sound effects to induce a very relaxed state, as well as, positive affirmations to improve your calm-confidence.
The Self-Help Tools for Technique
“The Five-Seven (5:7) Guided Breathing Audio”
The post 5:7 Breathing Technique appeared first on Anxiety Treatment in Huntsville Alabama.
]]>The post Practice Relaxation Techniques appeared first on Anxiety Treatment in Huntsville Alabama.
]]>
Practice Relaxation Techniques
The constant activation of the “fight or flight” response through your sympathetic nervous system, wears down the body and mind. The more you can experience a state of deep relaxation, the better you can reduce stress, anxiety and depression.
By regularly practicing relaxation techniques to relax the mind and body, it’s possible to retrain the mind to maintain a state of calmness and get back the feelings of happiness, serenity, and confidence.
Listen to this relaxation recording once or twice a day, at a time and in a place where you won’t be disturbed for 19 minutes. Use headphones for the best listening experience. Mornings are best and at a time when you are most wide awake and alert. NOT at bedtime.
There are special sound effects in “Deep Calmness” that will help you achieve one of the deepest states of relaxation. So, never play this while driving. During the guided visualization, you will hear, consciously and subconsciously, suggestive phrasing that can condition your mind with the Relaxation Response.
This mental conditioning is much the same as learning… but, on a deeper level. The results should be:
“Anytime you begin to feel tense or nervous… you will automatically take a deep breath… and you will instantly feel calm and confident & be reminded of these relaxed feelings with the next breath you exhale.”
Progressive Muscle Relaxation Technique
Another popular method to retrain your mind to remain relaxed; is to tense and relax… in-sequence, different parts of your body, starting with your feet and moving up your body. This can be even more effective, if you do this while, at the same time, performing the 5:7 Breathing Technique
The post Practice Relaxation Techniques appeared first on Anxiety Treatment in Huntsville Alabama.
]]>