60 Seconds to Calm

Fear - Anxiety - Worry - Panic, Sleep Help, Worry Comments Off on 60 Seconds to Calm

The 60 Seconds to Calm exercise works great
to quiet a racing mind, and to reduce anxiety and fear.  

The detailed written directions are below.
We also have an easy to follow video.

We recommend watching the free video the first time you do the exercise:

1.  It is easier to follow when Audrey leads you through the exercise.

2.  There is a healing at the end of the video that people find very powerful.  

So, sign up in the box below with your email.    
Then make sure to watch to the entire video for the energy healing at the end.  

Get the Breathing for Calm Video Guide here:Email:  



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Written Directions for the 60 Seconds to Calm Exercise

The calming “HA” Breath for relaxation and beginning self-hypnosis

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 patterns.

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.

DIRECTIONS: HAAA Breath, the 60 Second Instant Relaxer

1.  Start this exercise with a short 2-second inhalation.

2.  Hold your breath for the count of 4.

3. 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 8.

6.  Hold for the count of 4.

7.  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

There are many more easy to learn techniques to quiet the mind.
This 60 second exercise is a good one to start with.
To learn more: email and ask about private sessions,
books and workshops given by Dr. Audrey Sussman

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Relief from Fear and Depression – Todd’s Story – Part 2

Depression, Sleep Help 2 Comments »

I’d like to thank all of you who have sent me emails asking for more details about the techniques Todd used to get past the fear, depression and anxiety.  (previous post May 2012).

And to those e-mailed questions about your own unique issues,  I know it takes a lot of courage to put these fears into words, and I will do my best, as I continue to share about Todd, to focus on some of the techniques we used that you too might find helpful.

Continued from Post 1 Todd:
In a light state of trance Todd was able to quickly “track back in time” to the root where a negative “belief” about himself started.  In hypnotic terms this is called regression.  If you have read the book Many Lives, Many Masters by Brian Weiss MD, you have an idea of what regression can bring up.  That book gave us so much information about the unconscious mind.  It also gave the impression that it will take years of regression to get to the roots of present day issues.  Hypno-therapists  studying today have come a long way  from the long and arduous process of hypnotic regression.  Now there are quicker ways to “track back” to a emotional experiences that cause problems in the present.      All of us owe a dept to Dr. Brian Weiss, he had the courage that opened the way to recognizing hypnosis and regression as a viable therapeutic modality.  Oops, as I write sometimes little facts com up that seems important, so after this little digression let’s get back to Todd.

For Todd depression was felt as as a heavy feeling in his “gut”/ stomach. It is possible to get quickly to the root of an issue (this is a more recent hypnotic technique, that Dr Weiss had available) by using the physical sensation.  For Todd he used the feeling in his gut to track back to earlier times when the sensation/feeling was felt.

To understand this emotional linking, think of  a string of pearls.  Each pearl represents an event with the same emotional “vibration”.   So depression “pearls” are one one string going all the way back in our life line.   Anger would be another “string of pearls.”  Shame, guild, fear etc all have their own “string of pearls”.   For Todd the gut feeling he had in the present was one “pearl” on his depression “string”.  This was the link we used so he could quickly track back to the very root of where his depression started.  Using the physical feeling and a light state of trance . . .  to be continued in Post 3 Todd gets relief

Please continue to let me know if you would like to know more about Todd and how he was able to transform his life.  To link to Audrey’s e-mailing click here.  Again feel free to share issues you are facing, so I can discuss some of the techniques and how they might help you.

Would you like to learn a way to instantly reduce your Stress Level?  Do you want a chance to inter­act with a National Board Cer­ti­fied Clin­i­cal Hyp­nother­a­pist and get answers on how to get relief from anger, sad­ness, hurt, pho­bias and fear? There are two ways.  Private hypnotherapy sessions and online group coaching.  For a private sessions or group coaching  email Audrey and let her know what you would like help with.

If you are inter­ested in lean­ing about the most effec­tive ways to get rid of exhaus­tion, self-doubt, pro­cras­ti­na­tion panic, and even Migraines and Irritable Bowel Syndrome reg­is­ter for our next Online Coaching Course.  The June 2012 sessions are already full, good news the next coaching sessions will start in August 2012 and go for 4 weeks.  Do do our best to get you in quickly for private hypnotherapy sessions.

Please send ques­tions you would like answered to Audrey.   To get more information for the August 2012 Online Coaching Calls click here.

Sign up on the box on the upper right corner of this page to get your first stress relief exercises.

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Help for Sleep problems

Sleep Help Comments Off on Help for Sleep problems

I had a client start with me today.  She was very upset because she hadn’t slept in days and didn’t want to take medicine her doctor had recommended.  The problem of not being able to fall asleep was causing her to worry all day about whether she would be able to get to sleep in the evening.  As we talked she could see how she was doing a lot of “what if” thinking.  It went something like this:  “What if I can’t fall asleep again and I have to take medicine.  What if I get addicted to the medicine.  What if the medicine cause other medical issues. And on and on the “what if” thinking went, causing more stress and adding to the problems falling asleep.  All day long she was convincing herself that  she wouldn’t be able to sleep,  that prediction caused her more stress,  and added to the mind to racing with fearful thoughts.

The good new is that there is help for sleep issues.  There are ways to get the mind and body back into alignment so sleep will once again come naturally.

If you are toss­ing, turn­ing, watch­ing the clock for hours — and the harder you try to sleep, the more elu­sive it becomes. If you’ve tried every­thing and are still awake.  If you are frus­trated because you really want a rest­ful night’s sleep and are being to fear going to bed.

There is hope!  There are mind-body techniques you can learn for restful sleep.  A few of the Anxiety Control Center’s techniques are listed below:

10. “Tips For a More Relaxed Sleep”- will give you real strate­gies to use tonight for falling asleep.

11. 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. This tech­nique pro­vides an excel­lent way to help you fall asleep.  Use it again if you wake up dur­ing the night.

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

13. “Pas­sive Pro­gres­sive Relax­ation” — is a great men­tal exer­cise that, among other things, sharp­ens prob­lem solv­ing and cre­ative think­ing skills by using the mind to relax the body physically.

“When I began ther­apy, the main rea­son was panic attacks. I had all sorts of health prob­lems that I never knew were related. Thanks to the tech­niques I learned, the health prob­lems are gone. I’m still amazed that Audrey was some­how able to teach me to end the debil­i­tat­ing cramps and nausea asso­ci­ated with my men­strual cycle. As far as the attacks are con­cerned, I’m no longer fear­ful that I may have one. I know that I am in con­trol of my mind, not the other way around.” TD

Sign up on the box on the right to get your first stress relief exercises.

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Wayne Dyer’s exercise for Peaceful Sleep

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Insomnia relief

As I was reading Excuses Begone by Wayne Dyer it reminded me of a a number of techniques that I use with my clients.  What I call “negative self talk” or “negative stories”  he  calls excuses.   I’d recommend this book, especially the second part which has many ideas on getting rid of excuses (habits, stories and problems) .

The “stories” we tell ourselves has a great effect on the stress we feel in life. The reason I call them stories is that we don’t really know they are true.  For instance saying, “I can’t do this right enough to please my boss” may be true, but there is a possibility that this time your work will please your boss.  So the idea is to change the story to a positive one that might possibly be true as well.

Wayne Dyer has an exercise that uses this type of process of changing your self talk. He talks about how many of us will think of all the worries right before falling asleep. The mind has all night to “speculate” on these negative thoughts.  The exercise he gives to change this habit takes only 5 minutes and can lead to peaceful restful sleep.

What most of us typically do before falling a sleep is to think about our “to do list” or about the problems facing us.    Then our brain has all night to process and think about all of the negatives.  It’s no wonder our sleep isn’t peaceful and refreshing.

What he suggests is that in the 5 minutes before falling asleep we reverse our thinking.  To do this he suggests that you go to a place in your imagination where you want to be.

By making this simple change the unconscious mind has all night to work on moving you towards positive feelings.

Practice this every night for the next week.  Every single night go to a place (in your imagination ) you want to be.  Then when you fall to sleep you unconscious mind will continue with thoughts of in peace, joy and fulfillment.

If you find that you need more help to find restful sleep there is a very powerful breathing exercise you can start with. Its an easy to learn skill for reducing stress.

To receive the PDF of the Breathing for Calm Exercise

Just sign in at the upper right side of this page.
After you sign in you will be sent the written instructions for
the Breathing for Calm Exercise

Or you can go to action ends procrastination to watch
the video versions of the breathing for calm exercise.

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Insomnia – Resetting Your Sleep Cycle – Sleep Anywhere, Any Time

Sleep Help Comments Off on Insomnia – Resetting Your Sleep Cycle – Sleep Anywhere, Any Time

As I was working on my online course for people suffering with sleep problems, I found something that was really disturbing.  I decided to look over some of the popular self-help books about curing sleep problems, and see if there was any new books I would like to recommend to my clients.

As I read through a number of books, what disturbed me was that left the reader with the impression, that if the person reading the book wasn’t getting relief, it was because they weren’t trying hard enough.  One book I won’t mention here actually came right out and said, “if you aren’t falling asleep after reading their book and doing the exercises  it is because you aren’t doing it right.”  Wow, talk about putting the blame in the wrong place, saying that somehow it was the readers’ fault, and couldn’t possibly be the fault of the information in the book or some other reason.   Well that just burned me up.

After over 25 years helping people with insomnia, panic, anxiety and even Irritable Bowel Syndrome and Migraines, I have found most people will do almost anything to get a good night sleep.  So I’m going to believe that a person who buys a book to get help, is going to do the exercises and be reading in a hopeful and open-minded state.  If this has ever happened to you, where you truly were trying to make a change, but not getting the results you hoped for,  it may be possible that the problem isn’t that your doing things incorrectly.   It might be that either the book isn’t right for you or that there are underlying issues that need to be resolved before the exercises will work for you.

There is a simple skill that you can learn that has helped countless people to sleep anywhere, anytime they want.   It is called the “5,4,3,2,1 Exercise” and I have used  it to sleep easily, where ever I go.  I’ve even found it worked for me while I was on a tour bus.  My friends were amazed that I could go to sleep at will.  And  I loved being refreshed and ready to enjoy each stop on the tour.

There are a few things that are needed to do this exercise.  The ability to visualize, and to pretend to be in a place that you are visualizing.  Of course we use a memory of some place that was enjoyable for you.

Here is a “thumb nail” sketch of how to use this exercise:  Start with a memory of someplace that you enjoy being.  It can be a vacation spot, or even a room in your home that feels comfortable for you.  As you visualize this place you will say to yourself  5 things that you “see.” In your own mind, you state the things you are seeing “as if” you are actually there.  For example you might say, “I see the blue sky.”

The next step is to do the same for 5 things you are hearing in this remembered place.

And the next step is to say to yourself 5 things you feel, as you are in this place.

Note: When people are first learning this exercise
they might use feeling words like “happy or relaxed,”
for this exercise I would like you to use a physical feeling,
such as “I feel the warmth of the sun on my body” instead of
an emotion of happy.

To complete the exercise: Just count down from 5, To 4, To 3, To 2 To 1 thing that you SEE, HEAR AND FEEL.  Do this with your eyes still closed.

After finishing with 5 things you see, hear and feel, you then say 4 things you see, hear and feel. They can be a repeat of the same ones you said in the first part (5 things you see, hear and feel).

Each time you finish you move down one level (number) until you get to one thing you see, one thing you hear, and one thing you feel.  All of the thing you are seeing, hearing and feeling are from the memory or visualization, acting “as if” you are actually in the memory.

There are more detailed directions for doing this exercise, but try it out and see how it works for you. For many using this simple exercise makes falling asleep easy any where and any time desired.

If you find that you still are having problems you might benefit from the full directions, or it may be that there are underlying issues that need to be worked out.  Many have found that after releasing some old stuffed emotions they are then able to quickly re-program their sleep habits.

If you have been procrastinating about doing something about these or other issues keeping you from the calm you desire, please accept our gift to you of:

2 MIND CALMING Exercises
They will be available for a LIMITED time

To claim them now,
go to the box on the upper right of this screen
put you name and email can click on the sign in here tab.


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

Audrey’s books include ” Calm & Comfort… Yours for the Asking”, “The Power of Thought…Untold Secrets of the Unconscious”, “Stress Relief in 10 Minutes”(Co-authored with Tish Schuman). In her active private practice, clients have achieved lasting transformations.

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Sleep problem – Learn to have deep, restful Sleep

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Want to begin your journey to calm now ?
Sign in at the box at the top right of this page
and claim your gift of 2 powerful mind calming exercises.

Audrey Sussman PhDThis week as I was working on my online course to help people who are suffering with sleep problems, I came across some information that was really distressing.  While doing some research, I came across a popular self-help book about curing sleep problems and it said in essence, if the exercises (they gave) did not work it’s because the reader was not doing them correctly.    Seems to me like that was putting more stress on people who were trying to get help.  So many people who can’t sleep are already blaming themselves, they don’t need something else to feel bad about.

I want to dispute this disturbing information, I felt like calling the author and saying how dare you say that if the person reading the book wasn’t getting relief, it was because they weren’t doing it right. Wow, talk about putting the blame in the wrong place, saying that somehow it was the readers fault, and couldn’t possibly be the fault of the information in the book or some other reason.   That just burned me up.

Although I do agree that sometimes, what an author is writing and what the reader is “hearing” may not match, but blaming the reader is hardly fair.

After over 25 years helping people with insomnia, panic, anxiety and even Irritable Bowel Syndrome and Migraines, I have found most people will do almost anything to  get rid of the problem they are facing.   So I’m going to believe that a person who buys a book to get help with getting a good night sleep is going to do the exercises and will read in an open-minded state.

I hope that this type of blame has not happened in your life.  If you have been beating yourself up, or if you have been feeling like you’ve done your best without results, it may be possible that the problem isn’t that you’re doing things incorrectly.  It might be that either the book isn’t right for you or that there are underlying issues that need to be resolved before the exercises will work for you.

I have seen this happen in my own practice.  I just finished 10 sessions of therapy with a client who came in to see me after suffering with 15 years of sleep problems. He had tried just about everything and still, as soon as his head hit the pillow, no matter how tired he was, it seemed like his eyes would just pop open and he wouldn’t be able to sleep until the wee hours of the morning.  We started with some of the “sleep” exercises that have worked for many of my clients, but in addition we began to look for underlying roots of this problem.  I can assure you I didn’t blame him, we searched for, and the found the underlying issues.  And low-and-behold, after releasing some old stuffed emotions we were able to quickly re-program his sleep habits.  He felt his entire life changed, in just 10 sessions.  Although it was his sleep issues that caused him to seek my help,he also got major benefits from taking care of the issues lying at the root  of the problem.  The benefits of new found confidence extended  out into other areas of his life as well.

Everyone works in their own optimal time frame, what can take one person 10 sessions might take another person only 4, or another 20 sessions.  The number of sessions it takes is determined by not only how deeply rooted the problem is but also by each person nature.  It’s not a competition, when the change happen it can feels like it took place in an instant.   The fact that lasting relief is possible should give you new hope. So if you are still having a problem with sleep, it just might be that are other issues keeping you from succeeding in your quest.

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Sleep Problems

Sleep Help Comments Off on Sleep Problems

Sleep Disturbances

Tossing, turning, watching the clock for hours – is this how you sleep? The harder you try to sleep, the more elusive it becomes. You’ve tried everything and are still awake. You are frustrated because you really want a restful night’s sleep. Worse yet, during the day you are tired.

There is hope!

Help for Sleeping

10. “Tips For a More Relaxed Sleep”- will give you real strategies to use tonight for falling asleep.

11. 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. This technique provides an excellent way to help you fall asleep. Use it again if you wake up during the night.

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

13. “Passive Progressive Relaxation” – is a great mental exercise that, among other things, sharpens problem solving and creative thinking skills by using the mind to relax the body physically.

“When I began therapy, the main reason was panic attacks. I had all sorts of health problems that I never knew were related. Thanks to the techniques I learned, the health problems are gone. I’m still amazed that Audrey was somehow able to teach me to end the debilitating cramps and naseau associated with my menstrual cycle. As far as the attacks are concerned, I’m no longer fearful that I may have one. I know that I am in control of my mind, not the other way around.” TD

Want to begin your journey to calm now ?
Sign in at the box at the top right of this page
and claim your gift of 2 powerful mind calming exercises.

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