Stop Anxiety, Worry and Fear

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In the previous article we discussed ways of calming the mind. You learned how to notice where in the body you are stuffing emotions and got tips to begin to release them.  This is the next step in getting relief from worry, anxiety and fear.

 Anxiety, fear and worry get triggered in
Two primary ways

1) Past Events:  Remembering upsetting situations that already happened. Sometimes we are aware of these memories and worry that the feared situation might occur again. (this is typical with social phobia, we we worry what others might think, or in fear of flying after having a scary flight)

At other times we aren’t aware that the old fearful memories are being triggered, we just know we are flooded with worry and anxiety. (I had a client that was embarrassed in 4th grade when her teacher made her stand in front of the room as a punishment for talking. She didn’t realize that this was the root of her fear of talking in public, until we tracked the fear back using hypnosis.)

2) Upcoming Feared Events:  Thinking about awful things that might possibly happen in the future.  (what if phrases usually proceed these types of thoughts.  Many worries are triggered by the the scenarios we create of possible negative things that might happen in the future:  Fear of flying, test taking, driving,  are some of the 

Your Thoughts Stimulate Reactions

Whenever you concentrate on the multitude of possible scary scenarios that might come about in the future, the unconscious part of the mind acts as if they are already taking place. One of the interesting things about the unconscious mind is that it accepts your thoughts, pictures and memories as if they are real. Then the unconscious part begins to flood you with the chemicals, these further trigger feelings of worry, sadness, overwhelm, fear and insecurity. Thoughts can even create pain in the body, even when you are completely unaware of them.

The good news is that you can get relief by learning to change thought patterns that bring them about.

Whenever you find yourself stuck or indecisive, whenever you’re beating yourself up for procrastination, whenever you find yourself stuck in worry practice using the next two tools to break the cycle.

Tool one: Changing one simple word (or sentence):

I was working with a client and she told me that she was so anxious that she couldn’t even make a decision on what food to she wanted to eat. She was running a real negative conversation in her head about how she wasn’t able to make decisions. I asked her to change her words from I can’t make a decision to I choose not to make a decision, on what food I want to eat. She said that felt uncomfortable saying it that way. And I’m sure it did feel uncomfortable saying she was choosing not to make a decision. The positive about saying I choose is that it put her at cause. Since she is choosing (not to make a decision) she can also change her choices. 

Not being at cause makes you feel like something else is controlling you, and that adds to self-blame and anxiety. So as difficult as it is to say, I’m choosing (to think of negatives, to procrastinate, to worry) it puts you at a power position of choosing or not choosing, you’re back control.

Tool Two:
Step 1. Being at cause – by saying I choose . . .

Step 2. The second step after being at cause is to say to yourself:
That’s curious that I’m choosing not to make a decision.
I wonder what that’s about?

When my client used step two and focused inward with the question, it amazed us both when she got her answer: The reason she wasn’t making a decision on what to eat was that she really wasn’t hungry, she was bored. After getting that information she can now see that it wasn’t that she was stuck and not able to make decisions (about food), it was that she needed to find something else to do so she would feel productive.

Next article: More Techniques to stop anxiety worry and fear

A Special Offer:
There is a program I’ve designed specifically
for anyone who has been suffering with
anxiety, worry, pain and discomfort of Irritable Bowel Syndrome (IBS). 

If you have been procrastinating getting help,
I have something you’ll want to know about.

I’ve been helping people to break free of IBS, anxiety, fear and worry for many years, now I’m opening up my program to new clients.  If you want to get relief without medication sign up for one of the Discovery Consultations time slots I’m offering.

This complimentary consultation is only
for people who are ready to
get free from procrastination, anxiety, worry, IBS and gut distress.

It easy to do just contact me by email
Include your name, contact information
and a few sentences about what you are struggling with.
I will get back to you to schedule a session.
Please note that I only take on 2 new clients a month,
so call now, and we’ll see if it’s a good fit for us to work together.

On the subject line put:  I’d like a Discovery Consultation

Stop Negative Thoughts Using The Rubber Band Snap

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If your thoughts are creating havoc in your life start with the 4 easy to follow tips I wrote up for one of my clients.   I received an email a woman who just started on her 6-month success system: For Freedom from worry, anxiety, fear, IBS and gut issues.  As part of the success system I offer unlimited email access, so I was delighted to answer her first question:

Question:  How do I get rid of thoughts that creep into my mind.  They seem to come out of the blue, and at times they are about upsets from the past that still haunt me.

Audrey Answers:  We will be using many different tools as we work together in our upcoming sessions. As we uncover the triggers and release the stuffed emotions you will find that the thoughts will no longer haunt you.  Until we get to that point there are a few things you can do to start getting relief. 

Steps:
1. Get a journal. You will find it useful in the next months for keeping track of thoughts, changes and questions.

2. Whenever an upsetting thought comes into your mind, just jot it down in the journal.  Write down any thoughts, no judgment, no need to figure it out, just write down any thoughts that are haunting you. Your notes will be useful in tracking the thoughts to the underlying emotions that are triggering them.

3. Know that we will be working together to change these thoughts, and to heal old traumatic memories.  We’ll find to the root causes for upset that is causing your mind to race with fearful thoughts.   

4. Rubber Band Snap Technique: This technique described below is one I used to use before I added the more advanced tools to the system for freedom from fear, worry and anxiety. You’ll find that once we have access to the deeper, unconscious level where emotions get stuck triggers can be changed, emotions released and then you won’t need to use the rubber band snap technique. But for now it will prove useful.

Stop Negative Thinking.  
Use the Rubber Band Snap.

Overview of the Rubber Band Snap Technique

1.  You’ll need a rubber band that you put on your wrist and a bottle water for you be hydrating your body during the day.

2. Whenever an unwanted thought enters your mind:
a. You just pull the rubber band and let go, so it snaps on your wrist
.
b. You need to feel the snap but it should not leave a red mark.

3. This snaps you back from the thoughts to the present moment.  In the present moment there is not fear – we’ll discuss this more later.

4. Next, you shout the word STOP (in your mind or out loud if you are alone.)

5. Then, imagine a big red stop sign, with white letters staying the word STOP.  See it in your mind.

6. Take a deep breath.  If you have downloaded my HAAA breath, that one works great after the rubber band snap.

7. Take a sip of water, and say that feels better, say it no matter how you feel at the moment. The unconscious part of the mind hears and starts the process of having you feel better.

For a more advanced additional technique:
8.  Replace the negative thought with a positive one. There is some skill required to create alternative positive thoughts.  We will discuss them in our upcoming sessions.

 

REVIEW:There is a way to use your own mind to stop the negative thoughts.  For lasting change we it is vital to get to the root of where the negative, scary thoughts are stored.   In a slightly altered state of mind it is then possible to release the old emotions and to change any negative programs that are triggering unwanted reactions.

If you are suffering with
IBS, anxiety, worry, pain,  or gastric distress.
Sign up for a consultation to learn how to
break free from symptoms,
without medication for once and for all

A Special Offer:

Click here to sign up for your consultation:
Freedom from IBS and anxiety consultation

Put in the subject line: Consultation
Give your contact information
and a bit about what is going on that you’d like help with.

 

 

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Hypnosis, is it safe? Can it stop anxiety, fear and panic?

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Questions People are asking about Hypnosis:

Question 1: I’m afraid of using hypnotic techniques but I do want to get rid of my IBS, anxiety and fear!  I don’t want to feel out of control, and I don’t want anyone to make me do something, I wouldn’t want to do.

Question 2:  I don’t think I can be hypnotized.  I find it difficult to relax, my mind keeps spinning with worry, so I’m skeptical about using hypnosis and don’t think it would work for me.

Audrey Answers:
Hypnosis can be as simple as just focusing inward.  Sort of paying attention to what is going on inside of your body.  It’s call an inward focused state.  And the best thing is that you can be totally aware of everything that is said, by the hypnotherapist, as well as have the option of what you choose to do or not.

There are different forms of hypnosis, I’ll go into that in a moment.  
Therapeutic hypnosis is very different from stage hypnosis.  Stage hypnotists are there to give a good show.  Licensed hypno-therapists use hypnotic techniques and have a different goal.  Therefore you are completely aware of what is happening, and you are part of the team with your hypnotherapist.  One of the goals of doing this type of hypnotic work is to help you to tap into your inner potential and to gain power and confidence in you own abilities.

There are also different types of hypnosis.
1. Stage hypnosis uses a form of Classical hypnosis to create a trance state where the mind is more open to suggestion.  People who do these stage shows are experts at classical hypnosis and are also adept at picking people who would be willing to be on stage and are open to suggestion.

2. Therapeutic or Medical hypnosis can also use classical techniques.  But, I have found that for people with anxiety or worry a different form of hypnosis is more effective  In this form you are part of the team with your hypnotherapist.  And because you are part of the team it is possible to get healing on the deepest level, kind of like finding your own inner guidance system and making it work for your benefit.

From my years of research and study I developed a system I  call Cognitive-Behavorial-Hypnosis, it combines the older techniques of cognitive/behavioral therapy, within the hypnotic state of mind.

The type of hypnosis that I find works better than classical hypnosis is called Ericksonian Hypnosis.  And when combined with NLP (Neuro-Linguistic-Programming), for the specific issues of anxiety, panic and bowel distress it has proved to be the answer. At the Anxiety Control Center we’ve been use this amazing combination for many years,  our clients get the ultimate result they seek: Freedom from panic, anxiety, pain and bowel/gastric distress.

More about they type of hypnosis I recommend.
Since my speciality is panic, worry, anxiety, IBS and pain I developed a way of helping my clients to uncover the old, faulty programs that trigger these symptoms.  And, all done in a state of mind where they are in control and a part of the process, as they learn how to use their own mind in a new enhancing way.

Question 3:  Why use cognitive-behavioral-hypnosis for anxiety and worry?
Audrey Answers: It works! People make changes in just sessions, that would take years and years of talk therapy.
a.  When in an inward focused, hypnotic state, it is possible to draw on information and resources not possible in to “conscious” state.
b. When the mind is open and curious you get out of the stuck  or problem state.
c. Solutions to even the most difficult problems appear almost effortlessly.
d. Learn how to gain distance so you can decrease the emotional charge on unsettling events.  
e.  And it is possible to release the emotions from traumatic events. When emotions are released old reactions patterns and old beliefs that are holding you back can change easily.  It is like re-booting a computer, with new programs, and patterns available.

REVIEW:
1. We can create a inner trance state, without the need of relaxation or giving up control.  It is a skill that can be learned and only seconds are needed to get into it.  Being awake, in control and aware yet in a inward focused (trance) state is where deep change can happen.

2. The self-hypnotic trance state can be accessed in just seconds. There is no need for long exercises to get into a relaxed state. The bonus of learning self-hypnotic techniques is that when you have relief from symptoms of anxiety and worry,  you can learn to use other hypnotic techniques for healing and to trigger instant relaxation.

3. Using hypnosis allows you to focus inward. All that is needed is slightly altered our state of consciousness.  You will be aware of all that goes on.  When seeking hypnotic work be sure the person is a licensed trained professional in addition to being a hypnotist.  That way you can be sure they are bound by  ethics of the profession and that  no one will be making anyone do anything they wouldn’t want to do.

Sign up for our mailing list sign in at the upper right side of this page.
Or go to www.anxietycontrolcenter.com/stress-breath

A Special Offer:
There is a program I’ve designed specifically
for anyone who has been suffering with IBS,
anxiety, worry, pain, discomfort from stomach or  Bowel Distress 

I’ve been helping people to break free of IBS, anxiety, fear and worry for many years, now I’m opening up my program to new clients.  If you want to get relief without medication sign up for one of the Discovery Consultations time slots I’m offering.

This complimentary consultation is only
for people who are ready to
get free from procrastination, anxiety, worry, IBS and gut distress.

It easy to do just contact me by email
Include your name, contact information
and a few sentences about what you are struggling with.
I will get back to you to schedule a session.
Please note that I only take on 2 new clients a month,
so call now, and we’ll see if it’s a good fit for us to work together.

On the subject line put:  I’d like a Discovery Consultation

To join for our next
Hypnosis for Stress Relief  – Online Coaching Workshop.
Call 917-399-2102.
Or click to email  Audrey
For information to reserve your spot for online group coaching.
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Mind-Opening Exercise – Shifting Away From Worry And Fear

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Mind-Opening technique
for shifting away from worry and fear.

I hope you will experiment with this next exercise.    It’s one you can use anytime you feel your mind racing with worry, fear, anxiety and even bodily pain. It is especially useful when you start questioning yourself as to “why” you are feeling a certain way.

“The Mind-Opening” technique is one I have been using for years to help my clients to shift from “head or conscious part of the mind”  answers to the  “ heart” or inner unconscious mind answers.

Note:  It is always wise to check with your doctor when you have physical sensations.  First we want to rule out any possible health problems.  Once you have been the doctor route and they tell you that everything is working normally, then it is time to go to the mind-body level to start the healing and release emotions.

The body and mind are interconnected, many times symptoms are the bodies way of letting you know that there is something that needs to be paid attention to. Something that needs to be looked at and worked out.  Or an emotion that needs to be released.

 Opening the link to solutions
in the unconscious part of the mind

This exercise is to help you shift your thoughts from the conscious part of the mind to the unconscious part.  The simple change in the questions we ask of ourselves will automatically shift the answers from unhelpful and limited “head” answers, to the part of the mind that actually has the answers that will be productive for you.

When to use this exercise?

Anytime you feel anxiety, fear, worry, and anytime you get a physical sensation that goes along with the anxiety fear or worry.

For example, if you notice that you are feeling anxiety and your chest is feeling tight.

Step 1:  Begin by “listening in” to the thoughts and questions that are going through the mind.
Here are some examples of conscious mind (unhelpful) thoughts and questions.

a.  Why am I feeling this way? Is there something wrong with my heart?  What if it doesn’t stop?

  1. Why is this happening to me?
  2. What’s wrong with me?
  3. Why does this always happen?
  4. Why can’t I stop this terrible feeling?
  5. When will these terrible feelings stop?

How do you know there are not helpful questions?

Step 2:  Notice the answers that come to your mind when you ask questions like the ones in Step 1.

For most people the answers you will get from the “why” and “what if”  questions will be ones that make you feel even worse.  They stimulate the “negative voice” that leads to self-blame and more stress.  Or they lead you to create images of terrible things you fear might happen which creates more worry, fear, pounding heart, tight chest or stomach issues.

Step 3: Creating a Curious State of Mind.

Before you can go to Step 4 and where you will begin to use the new set of questions, it is important to have your mind in a curious state. A state of true wonder and openness.

If the tone you are using is a blaming or fearful one, you will not be able to get to the deeper productive answers.

People with anxiety at typically curious about many things.   So use your inate sense of curiousity to truly wonder what answers your unconscious mind might deliver to you.

Get into a “curious” state of mind.  That is that state where instead of asking a questions of yourself in the angry sounding “tone” of voice, you ask yourself the questions in a curious sounding tone of voice.

Step 4:  Using a more productive set of questions.

When you feel overwhelmed, fearful, worried or anxious.
For Example, you might say:     I’m really curious about “X”  (fill in the “X” for any body symptoms, feelings or thoughts).

Example:  I’m really curious about what that tightness in my chest is about?    I’m curious what the feeling of anxiety, fear, pain, tightness etc. is trying to tell me.

Another way to ask the question is:  I wonder what “X” is about?

The format of the Question is:   I really wonder, what this feeling is about?  (all said in a light curious tone of voice).

This may seem like just a simple shift. Yet it can give you dramatically different results than using the “why” or “what if” questions.

First of all, when you shift from the “why” question,  “Why is this happening?”  To the “what” question, What is this about?  The simple change of words from “Why” to “What” shifts the answer you will get from the “head” answer to the “heart” or “inner knowing” answer.

Why do you want the “heart” answer?
Because it gives you information that comes from deep within you. From the part of you that has a positive intention.

Because it begins to open the mind and connect it to the very creative (unconscious) part of yourself.


And BECAUSE:  The heart answer will give you information that will lead to understand what is truly going on, under the “surface.”

The Problem with the “head or conscious mind” answers.

The “head” (or conscious mind) answer is typically the “voice” that blames, makes you feel bad and gives you answers filtered through old negative beliefs.

Practice the excise is a part of the process of healing and learning more about what the body is trying to tell you.  There are many other more advanced exercises to help you to get to your  inner creative and powerful core of knowing.  Yet, even at this beginning level you might be surprised at what you will find out about yourself.  

Think of reactions as the tip of an iceberg.  What shows up in the iceberg is only a very small part of what lies underneath.  We want to have the skills to go to underlying issues that are getting in the way.   Causing reactions of fear, worry and unhappiness.

So we start with a not only a change in the “tone” you use on yourself when stressed, but also a change in the question itself.  By using the questions in the Mind-Opening exercise, your mind becomes open and curious.

And what people have found is that just this tiny shift in question and tone creates an “environment” where the mind and body can begin to communicate and give you answers that help to change direction from blaming to finding helpful stress reducing answers.

If you’ve been hoping to find someone who can show you how to get relief from anxiety, stress, worry, if you want to be inspired as you learn to use you mind start the process, you can start with the free video guide for a powerful, mind calming exercise  go to www.anxietycontrolcenter.com/stress-breath

About the author: Audrey Sussman PhD began her quest to find a way to get relief from anxiety after suffering with panic for many years. Now she is a nationally recognized hypnotherapist, seminar leader and author. Years of study and practice lead to the Transformation System for the relief of panic, phobias, migraines & Irritable Bowel Syndrome

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Eagles Football: Brandon Brooks suffers with anxiety disorder

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Today I got an email from my son who is a big Eagles Football fan.  He sent me a link about Brandon Brooks and the anxiety that is causing him so much distress that he had to skip playing important games.

I wish I could let Brandon know that there is a way to be panic free.  That the medication he is taking is like putting a bandaid on a wound, without taking care of what is underneath.

As you who have worked with me know, panic, IBS and anxiety issues can be healed.  If anyone of you is able to get this information to Brandon Brooks (or to anyone else suffering) it would be a great kindness.

I wrote a note that I wish Brandon and his coaches could read. I’ve decided to post it for him and anyone else. Especially anyone who is suffering in silence with IBS, panic, worry and fear caused by anxiety disorder.

The following is the note I wish he could read.  Please pass it on.

Dear Brandon,

Although I don’t follow football I’m writing this note because what I do is help people to get free of anxiety. I help them to stop the pain and suffering that makes life so difficult.

I heard about the anxiety you’ve been suffering because my son is an avid Eagles fan, and sent me the article about your suffering.

 

In my 30 years of research and practice, I’ve helped thousands of people. I specialize in anxiety and panic relief. My clients no longer suffer with panic, IBS, and all of the symptoms that are caused by it.  Stomach and bowel distress, worry, anger, depression, fear having a panic attack all are erased.
Brandon, it was so brave to let people know of your struggle with anxiety and stomach problems.  Most people suffer in silence trying to deal with the distress, worry and pain even embarrassed by the symptoms.

Now that you have decided to let people know of your suffering they will know it can happen to anyone.  The fact that you are such a strong, fit man, a role model and a top sports figure, will give inspiration to others that this is not caused by any weakness.  It is caused by programs that run in the background of the mind, and therefore can’t be controlled by wishing or toughing it out.

There is a way to undo the faulty programs that are causing anxiety so severe that you’ve needed to cancel playing at the last-minute.

Please take a moment to imagine a life free of pain and worry, where you are released from symptoms and can once again be your best self. Imagine how easy it will be to live and tap into all your potential when you no longer are worrying about having anxiety symptoms.  It is possible!

I realize there are doctors and other highly trained professionals helping you.   And I hope that this proves to be the answer for you.  Yet, so many of my clients tried to stop anxiety attack with medication or cognitive and behavioral therapy.  This isn’t enough and their experience shows that issues will surface in other forms, unless the underlying causes is fixed at the root.

I don’t usually send out notes offering unasked for advice.   Most of the people come for my unique program from referrals.  Some of my client find me after suffering for years and coming across an article I’ve written.

I’m writing this note for a few reasons.

First: You are so amazingly courageous to let people know what you have been suffering.

Second: I believe medication will only provide a short term fix.

Third: I wanted you to know there is a way to get lasting relief from the devastating effects of anxiety.

Fourth: You’re a strong role model and I know your fans want to see you playing anxiety free to your full potential.

And:  It is my passion to bring relief from anxiety and worry to all that suffer. And I’d life to be of help to you.

A Special Offer:
There is a program I’ve designed specifically
for anyone who has been suffering with
anxiety, worry, pain and discomfort of Irritable Bowel Syndrome (IBS). 

If you have been procrastinating getting help,
I have something you’ll want to know about.

I’ve been helping people to break free of IBS, anxiety, fear and worry for many years, now I’m opening up my program to new clients.  If you want to get relief without medication sign up for one of the Discovery Consultations time slots I’m offering.

This complimentary consultation is only
for people who are ready to
get free from procrastination, anxiety, worry, IBS and gut distress.

It easy to do just contact me by email
Include your name, contact information
and a few sentences about what you are struggling with.
I will get back to you to schedule a session.
Please note that I only take on 2 new clients a month,
so call now, and we’ll see if it’s a good fit for us to work together.

On the subject line put:  I’d like a Discovery Consultation

 

 

 

 

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Relief from overwhelm, hopelessness and fear: Step 1

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Blueprint for hope and optimism

Today we’ll be looking at 2 questions about feeling hopeless, fearful and overwhelmed.  After a step-by-step plan for my clients, I decided to put some of my answers into the next few posts.  People don’t need to suffer with churning, harmful thoughts, I hope you enjoy these posts and if you have question just contact me on the tab on the side of this page.

Question 1:  This week I’m feeling anxiety again.  After our sessions I usually  leave feeling like a new person. Like there is a ray of light.  But this week I’m feeling like I will never get better.  It feels like there isn’t any hope for true relief.  I feel like I’m backsliding into anxiety and fear.    I followed up on 2 of my action steps and started to be fearful about moving ahead with my plans.  What is wrong with me?

Question 2: I’m feeling disconnected, whenever I start to feel good, I start monitoring my body for signs of anxiety.  I can be really happy and at ease, then I start to check to see if I am really feeling that way, within moments the good feelings disappear.  That’s when I get disconnected.  Even though I find I’m calmer physically my thoughts still get overwhelming.

Is there an effective strategy for breaking the cycle of monitoring my thoughts, that you can give me until we meet again?

The following answers will be a combination answer to both Questions: Today I’ll start with step 1, and in the upcoming days the next steps will be given.

Answer:  Dear Rennith (fictional name).
I am happy to see that you did give yourself a bit of credit for the relief you did feel recently.  That is a glimpse of the positive changes you are capable of.    It is my desire teach you the tools you need so that you once again will feel optimistic and hopeful.

Steps for hope and optimism:

Step 1:  Start jotting things down that would have to happen to make you feel hopeful.   Not just the major changes, but also the smallest “things” that would “have to”  change for you to feel even the tiniest bit of hope.  (This way you’ll start to notice the smallest changes in the positive direction and be able to remind yourself that there is movement in the right direction.

We’ve talked about the times recently, where you felt a “reprieve” from overwhelm and anxiety.  Think back to those times you felt the changes starting to happen, where you felt different and better.

Fear, negative thinking and checking your feelings are all old patterns. It’s interesting that the upset resurfaced when you were feeling happy. I imagine that the  “little voice “in the back of your mind started giving you negative messages, such as telling you that  nothing was changing.

When that pattern happens the old panic cycle gets going as you think about all the reasons that you are afraid, stuck or that nothing will change.

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Stop worry, fear and procrastination for Business Success

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10 minute audio by Audrey Sussman PhD, with tips on how to stop worry.

 

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Tips for Flying Anxiety

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Audrey Sussman PhD director of the Anxiety Control Center
created the following audio with tips for dealing with Flying Anxiety.

Click on the link below to hear the audio on

Tips for Flying Anxiety 

 

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