Anxiety Control Center

Getting relief from depression

Review:
A.Whenever you feel sad, grief stricken, overwhelmed, fearful or anxious.
Start by taking some type of action.

You want to change the “state of mind.”  This can be done in many different ways.

It is difficult to think of something to do to change your state of mind in the middle of a panic attack, or when you are in the grip of depression.  One of my clients asked for techniques she could refer to anytime she was feeling out of control with emotion.

The following is what we came up with.  It is a list of possible things she can choose from.  Having a list helps, so that in the moment of emotion she doesn’t have to think, she can just choose to take action on any one thing from her list.

You might find something on her list helpful,  start to add some of you own unique solutions.  This client already know many of the exercises from the Anxiety Control Center’s, Transformation System, so they are not described in detail here.   They are easy to learn and use.

The following is her list of action steps when emotions are raging:
1.  Walk outside, even if it is cold out.
2.  Read a book or magazine
3. Sing or play guitar
4. Use one of the NLP techniques to “shrink the image down to size”
5. Imagine being in a warm tub.
6. Hug her dog.
7. Use the “rubber-band snap” technique.
8. Use tapping exercise.
9. Go to the video guide  to help to change the “state of mind,
10. Using the “color” breathing exercise
11.  Use the “fact & stories” exercise.
12. Create 2 positives for every negative. (2 for 1 exercise)
13. Listen to the “Healing Walk” exercise I gave her.
14. Pay attention and focus inward, using the curiosity technique.
This last technique will help you to collect information that you might not be aware of on a conscious level.  Being curious is a vital step to using your mind in a different way.

Changing from self blame to self acceptance:
In getting relief from depression and other emotions that get in the way of living a full life, it is important to learn how to be kinder to yourself, as you are, even before the emotions totally lift.  Recovering from depression is a process, keep taking one small step and it will motivate you to the next step, until one day you will surprise yourself at what you have accomplished.

If you have you been suffering from depression, panic, anxiety or feeling hopeless, change is possible !  I have watched so many people use my Transformation System to get out from under the dark spell of depression.

Take action today listen to the 90 minute Mp3 and then sign up for the 4 session online coaching workshop.

Or contact Audrey for a private session in NY or  NJ.

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Depression: Step 2 in the Step-by-step plan for getting back the spark of joy

In the last post we discussed the 1^st step for lifting yourself out of the feelings of
depression, anxiety, fear and worry.   In the next few posts we will continue looking
at the next steps.

Whenever we feel overwhelmed with any emotion or task, remember to practice
the first exercise.  Do this every day using the video guide I gave you.

Once you have changed your “state of mind” with the 1^st exercise, the next step is to
begin to look underneath the emotion.  To collect information that you might not be
aware of.

And the way to do this is to use your mind in a different way.  Instead of blaming
yourself for the uncomfortable feelings of anxiety, depression, worry or  procrastinating
you instead change your state by becoming curious about your feelings.

Once you are in a curious “state of mind” you will find it helpful to ask yourself the
questions I will give you. . .

Next post in a few days.

I welcome your questions.  Get them answered by joining me for the “live” online
coaching workshop on October 5, 2011.

It’s only $10.  To sign up click here.

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We had an amazing group of people at the Coaching call for “Freeing Yourself From the Shackles of Fear, Anxiety, & Feeling Stuck”.

The action plan for next week is to find a memory for calm, security or confidence. We’ll  be using this memory in a technique that will trigger the calm feeling whenever desired.

For my readers I decided to give you a quick overview of what we are doing, so you can follow along with with this action step.  To get coaching on this and many other calming techniques  I hope you will sign up for our next TeleWorkshop, May 5, 2010. There is still time to get in on this group.

Creating a feeling of security, confidence, and calm

A. First step for this is to have a vision or memory of the feelings you want.

There are two ways to do this: Find a memory from the past or to create a new memory or  “visualization” of a future event.

1.Find a memory from the past.
a.  Remember a time when you had the feelings of confidence, calm or comfort.
b. To do this just close your eyes and drift back to a time in your life, even a brief memory when you felt confidence, calm or comfort.

2. Create a “new memory”.
a. To create a “new memory” we need to create a vision of what a confident, calm or comfortable day
b. The vision we create uses not just a picture, but also sound, and feelings.
c. To do that you use your imagination.

I’ll use an example from my online coaching group to demonstrate.

Example: The group member who is directing and producing a movie, could “see herself at an award ceremony”.   The famous actress she has in her film, walking to the stage to accept the award.  People congratulating her on her amazing movie, on a job well done.  She would step into that “future self” and feel the feelings as if she were there.

Group members working on relationship issues would create a different image.  One might see herself in the future, with her son hugging her in total joy, as he graduates from college.   She would step into that image and feel all the success as a parent, having brought up such a wonderful loving son.

Another person would in an airplane, off on an adventure, pleased that he now feels calm and relaxed. As he steps into himself he can feel the amazement that this is now so easy to do. Perhaps it would be a future image after having traveled successfully, many, many times.

Do step one.  Start by having some fun with this exercise.  We are using this to expand your mind to the positive side of your creativity. These images can then be used in later exercises for setting off a “touch anchor” or for another technique call  the “map across.”

To get more information on the online coaching group.  Go to action ends procrastination.

Hope to have you join us in this journey of self discovery.

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We had a great group on the TeleSeminar about Conquering Procrastination. I really appreciated all of you for being there on the call. As I was ending the call, one brave person raised her hand. I started the recording and we did 12 minutes talking about fear and panic. I’ll put that call up on the website shortly. It was really interesting. After doing the rating of her anxiety and then doing the first stress relief exercise given on the call, she found her level went down. Wait till you hear about her struggle even to recognize that she had a shift. I’ve since talked to this interesting woman and she took my advice and downloaded a great book to read on her computer.

In the next few posts I’ll be talking about the upcoming 4 modules TeleSeminar. After seeing the questions that came in after the call, I’ve decided to gear the home study course to fear, panic and anxiety, with one full session devoted to relief of procrastination and how to set “no fail” goals. .

The post for tomorrow will be on why people procrastinate, and tips on finding the underlying issues behind it.

For Information on the upcoming 4 Module Course on
Stopping Fear, Panic, Anxiety
with a focus on Procrastination and Goal setting
go to http://www.actionendsprocrastination.com/workshop

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