Anxiety Control Center

This post is a continuation from May 4.

A client called me asking for some help with her fear of throwing up.  She told me a bit about what happened to cause her upset and fear and we were able to track some the the panicky feelings to thoughts she was having.  The things she was “telling herself” were increasing her  stomach upset as well as her panic.

When I work with someone whose stomach problems lead to panic,  there are typically negative thoughts that are triggering the panic.  These thoughts move through the mind very swiftly.  But, if you stop and ask yourself, what was going on right before I felt panic?  You will notice that the thoughts many times start with the words “what if” and the answer is typically a scary and negative thought.  These negative thoughts stimulate the flight/ fight reaction.

This client had already hypnotically “anchored” a calming feeling using the scent of peppermint.  This “anchor” was set into her unconscious mind so that just even thinking about peppermint would trigger a settling feeling in her stomach.

For the last 2 weeks she had been using the peppermint to “trigger” a settling down feeling, with great success.   To increase the effectiveness of the “anchor” whenever she felt queasy she would put a dab of peppermint on the back of her hand and take a deep breath.  Noticing the feeling as the mint moved through her body. It had actually worked so well that she had forgotten to take it with her on the day she called me in a panic.  Sometimes when people start to feel better they do forget that they needed to use techniques, so because she hadn’t been having problems for 2 weeks she actually forgot her peppermint.  This was a great sign, sort of a glimpse of what it would be like when this problem is no longer with her.

Until she could come in for a session to get the the deeper root of this fear of throwing up I gave her a few more tips she could use to help.  There are different parts of the mind and each part will respond to different techniques.  The techniques I will be talking about in this post are to help with the thinking or cognitive (conscious) part of her mind.  When using shills that work with the conscious mind it does take effort.   But these skills are important when a person if first learning to get control of thoughts and the feelings.

Tips I gave my client to hold her till our next session.  These will help her to deal with fear of throwing up and lead to less feelings of panic.

1.  First it is important that she remind herself how successful she was at using her unconscious mind. She had two really great weeks.  People with panic are really good at blaming themselves. It is important to recognize success as well.

2.  The second thing is to continue to use the peppermint.  Putting some on the back of her hand and smelling it will continue to reinforce the calming down “anchor.”

3.  While she is smelling the peppermint, and this is very important, I asked her to say to herself, “THAT FEELS BETTER”.   It’s not important that she believe this statement yet,  the unconscious mind hears the message  “that feels better” and begins to follow the suggestion.  Sending the chemicals through the body to actually feel better.

4.  The next positive thought she would add was,  “Peppermint soothes the stomach.”   Just hearing herself say this helps to turn her thinking from the “what if’s” to more empowering and helpful thoughts.

5.  The last statement she will add whenever she feels queasy is:  “Yes, this feels terrible, and it’s  awful, but nothing happened the last time I felt this way”.   This is a true statement, even though she thought she’d throw up, nothing did happen.  And her stomach did settle down.

6.  The best way to remember new positive messages is to put them on index cards.  You can just  take the statements out and read them.  When you are in the middle of “what if” thoughts or having a panic attack  the mind typically isn’t working at its best.  So these index cards really come in handy.

I reminded her to do the tapping and breathing exercises she had learned.  When she used these she had 2 great weeks. They really helped to begin to change reactions and to calm her mind.

Then next time she comes in for an appointment, we’ll continue to do hypnotic work to get to the root of her fears.  Then we can release whatever emotion is at the root of this problem.

Learning how to create positive
images and thoughts will help in gaining control of your reactions.
To get the breathing exercise for calming the mind
sign in at the top right side of this page.

You’ll also receive another cognitive exercise to
help you to use your thoughts in a positive way.

So do this now download an easy to learn mind calming  exercise
by signing in at the upper right side of this page.
After you sign in you will be sent the written instructions as a PDF.

If you would like more coaching
on ways to use your mind to quiet stress and anxiety
go to action ends procrastination

We still have 6 spots open for the class starting May 26th 2010.
Looking forward to you becoming a part of
this supportive online community.

Share on Facebook

It’s amazing the things I hear every day in such common places as restaurants, bookstores, or even in the doctor’s waiting room.  There are so many people out there who suffer from panic attacks or know someone who does.  Just the other day, I overheard a conversation between a few women, one of whom couldn’t go over the Benjamin Franklin bridge because of her intense, uncontrollable FEAR.

Being someone who specializes in helping people with Anxiety disorders, I wished I could just go over and tell her that help is available.  I tried to think of a way to slip her a card without intruding, but there was no appropriate way I could think of to do it.  So, I left without saying a word.  The Anxiety Control Center is a place where people can go to get help.

Panic disorder can take many forms.  Its victims may be afraid to leave their home, to go up high, to drive, to eat in public, to take tests, or any combination of these and other fears.  For people suffering with panic attacks, even doing everyday task such as shopping can feel like a life and death situation.

The first step in getting relief from panic attacks is to realize that something is triggering them.  They do not come “out of the blue”, even though it might feel that way.  You are not going crazy, and many intelligent, creative people suffer from panic attacks.  And most importantly you can learn how to re-reprogram not only your reactions to the fear but the underlying causes as well.

I will be answering questions that people send in each day for the next 30 days.  I’ll look forward to hearing from you.

If you would like to become a part of the online coaching class where you can learn many different ways to stop panic and anxiety please go to our sister site by clicking on this link.

But before you go there,  please sign up for your first mind calming exercise in the upper right side of this screen.

Share on Facebook

Have fun doing this exercise, as you beginning to train your mind to create positive future images.   These images can then be used in later exercises for setting off a “touch anchor” or for another technique call  the “map across.”

So here is your mind-expanding exercise, read all the directions first:

Answer the following Questions:
1. What would a perfect day be like for you?
2. What would you be feeling, seeing or hearing in this perfect day?
3. Put in everything from the smallest stuff to what is happening and whom you are with.

Here is a very important part of how to write this.

1. Write what you are feeling, seeing or hearing as if you are experiencing it right now.

Or
2. You can write it down as if you were looking back, at the end of the day and reporting on what happened.  What you saw, felt, heard.

Present moment example: I am walking in the forest, seeing the sun streaming through the leaves of the trees.  The  smell of the pine needles as they crunch under my feet, is so soothing. And there just a few feet away, there is  a  bird with the most beautiful red color, I can hardly believe I’m lucky enough to be in this place at this time, and my best friend walking next to me.  . . .     (present tense).

Or I spent the most wonderful day, it was so perfect for me because I started out not even knowing that I would see the most beautiful sights, and find joy in a simple walk . . . .   (As if the event has already happened)

As you describe the perfect day step into it, be there, feel the feeling, see what there is to be seen.  Notice what happens in your body as you act “as if” you are in the event.

Please take action and write it down first. In this way you make sure it is set in the present as if you are experiencing it.  Or as if you are “in it” once again as you remember the day from the end of the day.

But, even just “thinking” about and being in the most beautiful day creates a change in your state.  You’ll find that when you actually take the action of doing this exercise your unconscious will hear it as if it is happening and your “state of mind” can shift as if you actually just had a positive day.    Many people notice an immediate shift in their energy level after dong this exercise.  Notice which way has more power for you writing or thinking about it in the present tense or  writing or thinking about it as if it already happened.

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.

Share on Facebook

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.

Share on Facebook

For over 25 years Audrey Sussman PhD has been the Director of the Anxiety Control Center. In her  private practice her clients learn to use the power of their own minds to reprogram old negative reactions.  She will be sharing some of these VERY powerful techniques during the online coaching program coming in May 2010.

The following techniques are just a sample of what you will learn.    These techniques can  be put to use right away. You’ll get to “try them out” during the call, and get details for using them for you own real life issues.

Skills to Ease Phobias

The “Wonderful 5, 4, 3, 2, 1 All-Purpose Relaxer” - is one of the simplest skills to learn. It uses a three-layer approach to create a profound sense of total relaxation.

The “Soothing White Light” – is used to promote healing and calm through visualization using all the bodies’ senses.

“Touch Anchor” – Just touch two fingers together and this technique will be a snap for gaining a true sense of calm.

Please check out the course by clicking here. Start today with you mind calming exercise.  Sign in at the right side of the page to receive the written instructions.  Learn new ways of using your mind to rid yourself of fears.  And when you release old “junk” you’ll find  you have more energy and joy for living.

If you want to learn new ways of using your mind, and find yourself energized and motivated  join with us on the online coaching program. Sign up now and get to listen in on the “stop sugar cravings” call next week.

Looking forward to hearing from you and I believe  you will come away from online coaching workshops  eager and curious about what else you can accomplish using your own mind.

Share on Facebook

Audrey Sussman PhD, LCSW, NBCCH from the

Anxiety Control Center Presents

A TeleWorkshop for people who want to
Free Themselves From The Shackles Of
Panic, Anxiety Attacks And Feeling Stuck.

Come Along With Me
On This Journey Of Self Discovery

Hello from Audrey,

Many of you have asked for a way to have more contact with me in an “easier on the pocket” way.

You can now “see” me more often. Join with me each week where I will share skills and techniques that until now were only available on a one-to-one basis.

You will have the opportunity to interact, ask questions and get coaching in a supportive online group setting.  Of course, we can still do one-on-one sessions, when needed.  This TeleWorkshop will give you the peace of mind, knowing you can get answers about issues as they come up.

For over 25 years it has been my purpose to bring information, skills and techniques that help others to free themselves from the shackles of fear, anxiety, panic, terror, procrastination, IBS and Migraines.

The unique thing about this TeleWorkshop is that it is something you can do in the privacy of your own home. All you need is a phone, and the desire to release yourself from old programs that are hampering you.

I’d like to thank my students, clients and friends for motivating me to get this TeleWorkshop started.  You can now continue to expand the power of your mind, in an affordable way, no matter where in the world you live.

Answers to Questions about this TeleWorkshop on moving past fear, anxiety, worry and panic:

What is a TeleWorkshop? Where is it held?

This is a way of sharing and learning that is done from the comfort of your own home, using a phone or a computer. Once you sign up you get a link and a phone number to call.

The more you participate the more you will get out of this, so there are worksheets and actions guides for each TeleClass.

Who will benefit?

People who want to learn how to free themselves from the shackles of fear, panic and terror.

Benefit of learning this way?
As you know, if you have done private therapy with me, this is a fraction of what it costs for a one-on-one session.

What is the Cost?
The cost is just $127.  That is for all 4 TeleWorkshops, including handouts, worksheets and tele-coaching during the calls.

Benefit of Taking Action NOW:

Bonus 1: The first 8 people who sign up for this TeleWorkshop, will get a free 25-minute consultation with Audrey Sussman. That consultation alone already pays for this course.  You can use the consultation for yourself or gift it to someone you care about.

Bonus 2: Worksheet on Setting no-fail goals.

Bonus 3: Exercise for Insomnia Relief

Bonus 4: Self-hypnosis exercises for relieving tension

Bonus 5: Video 60-second Breathing for Calm and healing

Become a part of this supportive group, as we use Cognitive, Behavioral and Emotional Release approach, to change old patterns of panic, fear, anxiety and feeling stuck.

Bonus 6: Kickoff before the start of the TeleWorkshop.  There will be a FREE Question and Answer TeleSeminar on Tuesday February 23 at 9:15 – 9:45 pm.  You can invite your friends to join us on this free call.  Just send your name and email to askdraudrey@gmail.com and I’ll send back the link for this Free Event.

Class Size?

The class is open to only 18 participants. And the great thing about getting on board as the one of the first participants in this TeleWorkshop, is that the cost is the lowest it ever will be.

Everyone joining in on this adventure will be helping to shape the content for future students. I want you to know that tapping into the power of your own mind will be a mind-expanding experience.

Two ways to sign up:

1. By phone just call 1-856-751-9446. Leave you name, phone number, email and best time to call you back. You’ll need a credit card to use this method.

2. Online to use pay pal.
http://www.actionendsprocrastination.com/workshop

NOTE: Pay Pal is a new way for me of taking payment. Please let me know if there is any problem with signing in or if you don’t get an immediate confirmation.

Remember to come to the Free Kickoff before the start of the TeleWorkshop: Tuesday February 23 at 9:15pm. Send for the link to this workshop at:  askdraudrey@gmail.com

Ready to learn skills to free your self from anxiety, panic and fear.  Sign up now !   By phone or online.  Be one of the first 8 people and get the bonus coaching session.

Looking forward to meeting with you,

Audrey Sussman

Audrey Sussman Phd, LCSW, NBCCH, CSL
For Anxiety Control Center LLC
NY 917-399-2102     NJ 856-751-9446
http://www.anxietycontrolcenter.com

http://www.actionendsprocrastination.com

Share on Facebook