Quick tips for worry and anxiety relief

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Quick tips for anxiety relief.

There are many different types of tools that can be used to move from anxiety and fear to calm and confident. These tools for today’s article were the ones I used to help a client in a 10 minute quick session.

We started by looking first for what was triggering the anxiety and fear reaction.   You too can use the steps in any situation to stop anxiety, fear and self blame.    We start by just noticing what you are feeling, and where you experience it in your body.  In the next step we use a specific question to get to what is actually triggering the symptoms.

After using these tool my client felt back in control and he told me how calm was once again flowing through his chest and body.  For him understanding that the anxiety didn’t come out of the blue, and that he wasn’t regressing to old patterns, was a big step in feeling back in control. Then,  getting to the underlying triggers gave us the next steps in what needed to be released and healed in our future sessions.

There are a many different things that can trigger anxiety, and for each there are specific tools that can be used. Today we start with the easiest tools, ones you can start with today.

Get to the underlying cause of reactions.
Step 1. Close your eyes, and notice where in your body you are feeling the anxiety (worry, self-doubt, fear, etc.)
Step 2. Take a breath and let it out slowly.  Do this 3 times.and notice how it feels in your body.
Step 3. Next, take a moment to remember back to the thoughts you were having right before you felt the emotion.
One cause for anxiety can be our thoughts.

a. Sometimes you are aware of the thoughts
b. Many times your thoughts move so quickly you aren’t aware of them.
c.  One way you know thoughts are triggering a reactions, is the anxiety or tension you feel in your body.
d. Anxiety provoking thoughts sounds something like this:
What if the anxiety comes back?
What if I can’t stop it?
What if I regress to old patterns again?
What if there is something physically wrong with me?

e. The body responds to the thoughts with some form of anxiety (knots in the stomach,  tension in the chest, heaviness or pounding heart, racing mind, etc.).
f. Thoughts that begin with the words: What if. . .
go directly into the unconscious as a direction.  And the unconscious acts by sending the chemicals needed to fight or flee.

Quick tips to get to the underlying trigger for anxiety.
Step 1. Close your eyes, and notice where in your body you are feeling the (anxiety, worry, self-doubt, fear, sadness, guilt etc.)
Step 2. Take a breath and let it out slowly.  Do this 3 times. Or use the Breathing for calm tool.
Step 3. Next, stop for a moment and become curious about what the anxiety is about.
Step 4. Use the following question: I’m really curious what this anxiety is about?
a. This is a question you put inside of yourself. Please make no effort to analyze, just be curious.
b. Say to yourself: I wonder what the feeling is about?
c. Wait for an answer from the unconscious part of the mind.

  1. For the client I was talking about in the beginning of this article: the answer came quickly.
    His thoughts were triggering the worry and anxiety.  In addition he was blaming himself for losing the calm he had after our session together.  He was fearful that he was regressing to an old pattern we had already changed.
  2. As he went deeper, using the question in Step 4, and being curious, in just seconds, he got the answer.
  3. The emotion was actually his  unconscious mind hoping to help him notice the deeper issue.  One that had been repressed since early childhood.  It was actually doing something wonderful, giving us information about an important wound that needed to be healed.  And it was actually information and not a regression to an old pattern.
  4. Remember to use these tips and notice whatever comes up. Ask the question in Step 4. do this without judgement or self blame, just curiosity.
  5. This are the first steps to getting freedom from anxiety, panic, fear and worry.

Background information.  In all my private programs I offer a two 10 minute “I need you now” sessions. My client was at his 8th session and this was the first time he needed this  “I need you now” session.  He is thrilled with his new self as he became calmer and more assertive (without the anger and guilt he started with).  And overall feeling of his true-self was emerging.  In our last session he went really deep, clearing long standing grief, sadness and loss.  When he left the office his body actually felt different. There was a light, calm, solid feeling in his chest.  That was one reason the anxiety was so unexpected.  After our 10 minute call he was once again on the calm road.

I thought it would be of help to use this real life situation to help others to know some of the steps to take when anxiety surfaces.  People wonder what causes them to go from a calm to anxiety and upset. There are a few things that can be at the root of anxiety.


  1. The thoughts that go through the mind.
    a. Sometimes you are aware of the thoughts
    b. Many times the thoughts move so quickly that you aren’t even away that you had a thought. what you are aware of is the feelings of anxiety or bodily symptoms.
  2. The most common thing that happens after finding calm is that a question comes to mind that sounds something like this:  What if the anxiety comes back? What is I get anxious again and can’t focus on my work?  What if I panic and can’t function? What if I regress to old patterns?
  3. And, after these thoughts what happens is that the body responds with some form of anxiety.  Knots in the stomach, feeling of tension in the chest, or an anxious feeling in the mind.
  4. The reason for this is that the thought (what if. . .) goes to the unconscious as a direction.

Tips to change the pattern.

  1. Close your eyes
  2. Take a breath and let it out slowly
  3. Ask a question that sounds like this:  I’m really curious what the anxiety (knot in my stomach, fear etc) is about.
    a. This is a question you put inside of yourself., without any effort to analyze.
    b. You just wonder what the feeling is about and wait for an answer from the unconscious part of the mind.

IBS, Colitis and Crohn’s: Hypnosis & NLP For Quick Relief

IBS, stomach issues, Stress Relief Solutions No Comments »

Suffering with Stomach Pain?
Relief is Possible

I work with people who are suffering with the symptoms of irritable bowel, Crohn’s or colitis. I developed the system that you can learn so you can break free from the worry, urgency and pain.  And best of all without medication. Call for more information on our 6-month plan for relief.

Many people who find their way to my therapeutic door tell me that I’m their last hope.   For years they believed that they had to live with bowel and stomach distress.  Quickly in just sessions, they find that there is a way to stop the pain and urgency within seconds.

You might wonder if this can be real, can there truly be a way to get relief.   It is possible, I know because I’ve been helping people who were suffering with irritable bowel, Crohn’s or colitis. I help them to break free from the symptoms, eliminate pain and stay symptom-free without medication. If you want to take the first step in getting free of stomach distress click on the link to sign up for a free consultation .  In this consultation you can find out more about the 6-month plan that brings relief. 


Many of our clients were skeptical about getting relief because they tried many other things, all without success. Many of my clients are referred to me by clients who have already gotten the results.  So many times they start the conversation by saying: I’m their last hope.  Even when skeptical, after just a few sessions I hear: I wish I had done this years ago.  So, if you are suffering with stomach or bowel issues set up a consultation.  As I get closer to retirement, I’be been doing this over 30 years, I decided to let people know about the this amazing program. I’m taking on new clients with bowel issues  in the next year.  In this way you don’t have to be referred to speak to me and I hope to make a difference in more lives.

I call my system the Magic Toolbox because contains everything needed to create the amazing changes. It gives you a way to replace the old programs causing stomach and bowel distress with new healthy programs.  Learn how to calm a churning, painful stomach and bowel and to bring the body back into harmony.  The healing is done from the inside out, changing at the root of the faulty-programming.   Instead of just managing to live with limits because of the worry about the next time the stomach will act up, you can get rid of the symptoms.  And once you learn how to stop the pain you can find hope for a normal life:  where you can enjoy travel, focus at meetings, go to a movie and have a meal with friends without the worry.

If you’ve tried the traditional treatments of adding fiber, changing your diet, or using medications for diarrhea, you all ready know that it doesn’t get to the underlying cause, and it doesn’t get to the root to actually change the problem.


Over the years I’ve work with people who were suffering with various problems they though could never be changed: Even the most difficult challenges such as IBS, stomach issues, Migraines, Panic, worry, self-doubt respond to the program I created.  I’m so happy each time I get a note from a client who is now living life without symptoms.   Sometimes after we clear up one the most difficult problem, I’m asked if this program can clear up other problems.

That is how my program grew and expanded from treating panic, fear of flying, public speaking and anxiety, into a program relief of IBS,Colitis, Crohn’s,  Migraines, and Tinnitus.  The testimonials below are from people I have worked with all over the US.  Many have only worked with me on the phone, many will call years after our last session to work on new challenges.  As they send me “wins”  I  add the new comments.  In some testimonials I combined their comments as you’ll read about below.   If you want to hear more there are many video’s of people after getting the results they want.


Irritable bowel syndrome controlled my life for over 20 years. I developed many unhealthy ways to cope:  not eating and avoiding going places with my family . I started to have panic attacks when I even thought about going out.  This is what brought me to the Anxiety Control Center for help.  After just 8 sessions I began to do things I had never dared to do before. It’s eight months since my treatment and the panic and worry are totally gone. The IBS is not just under control, it’s is almost gone completely.  We are working on the next step to make this horrible condition a thing of the past.   My favorite skill is the 5-4-3-2-1 technique because I can use it anytime and no one knows I’m doing it, and most importantly it works.  LV


I was applying to medical school and was going through an extremely stressful time, when I was diagnosed with IBS, I listened to the doctors… but no matter how much Metamucil or medication they gave me… nothing was working. I went to the Anxiety Control Center as a last resort.

Because I was pre-med all my trust lied in Doctors and the Magic Toolbox Plan sounded a bit “out there.”  But if you have IBS, you are willing to try anything. I was amazed that after 2 sessions I was feeling better and after 4 all my symptoms went away. It’s been 2 years since and I haven’t had any symptoms since the Audrey changed my life. CJ


When I first started learning these techniques, I was very doubtful they would work for me.   I was delightfully amazed when I was able to use these skills to get rid of migraine headaches. Although, I still have a hard time believing it, I’m convinced when anytime a migraine starts to come on, I’m able to stop it using the tools I learned.  After a number of months of using the tools now all I need to do is think the words, self do your stuff, and the migraine is gone.  SW


I was completely drained of energy when I started to work with Audrey.  I was truly amazed at how energized I felt after we created the positive future image. The future was so big and bright and pleasant that I didn’t want to come back to the present, when asked to open my eyes. But, when I did I was surprised at  the energy I felt.  This is truly a gift, one I will use in the years to come.  CK

Click here for your 30-minute consultation:

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Nerves Be Calm Breathing Technique

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I’m so happy to share another technique that I learned at a retreat I attended.   

I recommend that you start with the Video Guide for Calming the Mind and then add the next technique to your tool box of stress relief skills.


  • Sit up straight or do this standing up. Just make sure that your lungs are not constricted in any way
  • Place the tip of your tongue on the roof of your mouth and keep it there throughout the exercise
  • Breath out all of the air in your lungs through your mouth
  • Inhale through your nose – 4 counts
  • Hold your breath – 7 counts
  • Exhale slowly through your mouth – 8 counts
  • The rhythm of one round of breathing is this:
  • Inhale 1-2-3-4
  • Hold 1-2-3-4-5-6-7
  • Exhale 1-2-3-4-5-6-7-8
  • Immediately repeat 2 more times (3 rounds total)

Do not do this more than 2-3 times per day at first.  After a few days of practice, you might want to try 4 rounds, with 10 rounds being the maximum per sitting.

If you can, drink lots of water afterward.

Some people feel the calming effects right away.  Others have the opposite effect at first and then the system calms down after repeated use of this technique.

When to Use:

* Before sleep to relax
*Upon waking to bring oxygen into your body
Before doing anything you may have anxiety over
After an event or thought that induces anxiety

Click here for a consultation

Find out about The Magic Toolbox that has helped successful, creative professionals to get free from anxiety, worry and procrastination so they can feel calm, focused and motivated when taking on new challenges.

Audrey Sussman PhD works with successful business owners who get stressed, procrastinate or feel overwhelmed with all there is to do in growing a business.   She helps them to transform the inner-critic that causes anxiety and worry into a positive, life enhancing guidance system.

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Shift your mind from anxiety: Moving towards your goals

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Marci Fedor and Audrey Sussman PhD  chat about ways to get out of anxiety.

Listen in to this fun chat between Audrey and Marci as these two professionals help their client to use NLP and hypnotic techniques to shift the mind quickly from anxiety to focus, calm and relief.

Chat 1 –  How to facilitate a shift
1. Where are you now:
a.  Observe your state of mind
b.  Notice the racing thoughts, that take over your mind.

2. Where do you want to go?
a.  Put images and thoughts of what you want in positive
b.  What you want instead of what you don’t want.
c.  Setting the course – train track or a map of where you want to go

*  1st step in shifting – Slow down your system
*  Breath to alter state to calm
 * Visualize a movie of what you want in the future
** NLP technique:  the more senses you use (visual, auditory, kinesthetic) the more real it will feel.

  • In an anxious state can’t get anywhere: body in state of alarm, clouding thinking.
  • 1st is to slow the system down,  use any of the be-calm exercises
  • Acceptance of where  you are
  • Your are doing the best you can in the moment
  • Changing programming that gets you stuck.
  • Gaining new perspective a hypnotic exercise
  • Anchors that trigger old unwanted responses
  • Re-imprint (re-script) old images and programs
  • Birthright to make mistakes and to be loved

Next step: Identify what is underneath the anxiety:
Questions to get underneath emotions.
1. The “why” or  “what” question: which works best for you.
2. Is it true?
3. Who would you be without anxiety?

Click on this link to hear the audio’s.

Audrey Sussman PhD works with successful business owners who get stressed, procrastinate or feel overwhelmed with all there is to do in growing a business.   She helps them to transform the inner-critic that causes anxiety and worry into a positive, life enhancing guidance system.


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Overworked, Overwhelmed and Stressed? Tips for a Calm and Focused Mind

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Have you every felt so overwhelmed that you procrastinate?   Does self-doubt set in when you most need to be at your best when taking on new challenges? Do you then feel bad about procrastinating on the things you really want to do?   

The stress reaction is something that happens when people take on new challenges.  The more successful you are the more challenges you are taking on.  And the anxiety-procrastination reaction is one of the most misunderstood reactions.  Most people add to the distress with self blame.  Yet, procrastination happens because of the programs and triggers that run in the back of the mind.  The amazing thing is that there is a way to change these anxiety reactions so you can be in the state of confidence and curiosity needed when things seem overwhelming.  

Many people feel anxiety from overwhelm in the body.   At time it might seems that anxiety comes out as heart pounding, stomach clenching or a mind fogging reaction.  And to make it worse it might even seem that these physical reactions come from out of the blue. 

This is because the triggers for reactions are so hidden, that it seems like there is reason to feel this way.  As your mind tries to make sense of the reactions it can cause more of fear and worry that adds to the stress you are already feeling.  And for many people they fear that the body reaction is a signal that something is terrible wrong physically. 

The anxiety/fear reaction does have a positive purpose. When working properly, it can mobilize you for action.  But, when procrastination or fear is the response it takes you out of your best state of mind into one where you begin to doubt yourself.


Think back on a time when you felt worry, fear or procrastinated on something you really want to do.  Then notice what happens as the fearful thoughts move through your mind.  You’ll probable begin to notice that your thoughts are creating future images of what you fear might happen.   And sometimes the thoughts and images move so quickly through your mind that it seems the reaction your are having is for no apparent reason.   The unconscious mind interprets the future images as a signal that you will need to fight or flee.  It accepts the thoughts and images as if they are really happening in the present moment.  Then chemicals pour though the body getting you ready to fight or flee, sometimes the chest gets tight, or you’ll feel a nervous energy though-out the body.   People suffering with panic then increase the distress as they worry that something is wrong with their health.

This cause the out of control feeling that add to the distress as new thoughts arise telling you these terrible feelings will never stop.


The mind and body are connected, and thoughts can create physical reactions.  Actually, the unconscious part o the mind is doing what it is designed to do, send a message to release chemicals, getting  the body ready to fight or flee.  This is a normal, healthy part of the mind-body connection.

But, when we aren’t aware of what is triggering the anxiety reactions, as chemicals rush through the body it might seem the reaction is coming from out of the blue.   And this then plays havoc on both the 


  • No matter the event, you can learn to have control over these stress reactions.
  • Recognize that it is not the outside event that actually causes anxiety, fear or stress.  It is the way we interpret, filter or think about what is going on that determines our reactions. 
  • Take a moment to identify the symptoms you are having.
  • Then, take a moment to be curious about the thoughts or images moving through your mind.
  • Continue with the experiment below or go to the link to have a consultation for getting relief.

 If you want more information on calming the mind and body so you can sail easily towards goals, take advantage of our 10 week home-study course.  Want to change on the deepest level where you can reprogram your own unconscious for calm, focus and motivation?

Click here for information on the consultation

Sign up for a 30 minute Consultation session with Audrey Sussman PhD.   You’ll find out how I have helped successful, creative professionals to get free from anxiety, worry and procrastination. It is possible to keep calm, focused and motivated with the most stressful challenges.
Important links:


Before your consultation: Experiment with the following ideas

Identify issues that cause distress.

1. Think about and then write down: What causes you anxiety, worry, fear, sadness, panic, guilt.

2. Keep this list because after using the Magic Toolbox you will be amazed at where you started

3.  Next: Number the issues or symptoms you’ve written down: From the most stressful to least.

4.  Put a star next to the top 3 stressors, and write each one down on a separate piece of paper.

5.  For each of the 3 starred items: 

a. Think about and then write about how different it will it be when you are free from the issues. 

b. Take some time to really imagine how life is different when these are gone.

c. Visualize a new possible future: notice what you see in this image, what you hear and even how it feels in your body as you imagine stepping into that future image.

d. Make note of any negative thoughts the come up, when doing this experiment with creating what you want your future to look like.

Following the steps above, is the start to any change. 

Links: Information about the   Magic Tool Box
Consultation:   To set up a consultation email your name, contact information and phone number to Audrey.

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Consultation: Get relief from anxiety worry, self-doubt.

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Complimentary Consultation
with Audrey Sussman PhD

Find out about The Magic Toolbox that has helped successful, creative professionals to get free from anxiety, worry that causes procrastination, overwhelm and self-doubt. Imagine how it will change your life when you can create calm, focus and feel motivated even when facing the most difficult challenges:

What you can expect in your free 30 minute consultation.


1. Get answers about the specific issues you are dealing with. 

2. Develop a sense of clarity about what drives anxiety, worry, and causes procrastination.

3. Discover the 3 essential elements you can use to free up energy and confidence.

4. Identify the #1 thing stopping you from getting power over worry and fear.

5. And complete the consultation with the excitement of knowing exactly what to do 
next to get free of anxiety so you can feel at your best.  

Call  917-399-2102 or email for a consultation. 

When you email Audrey please include
Best contact information
and a bit about what you’d like to get from the consultation
and what you wish could be different.

Audrey has created the formula for results. The more successful you are there more there is to do. Gain the keys to calm a racing mind and to get free of stress and anxiety that smothering natural ability. 



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How to Stop Negative Thinking

Procrastination, Stop Negative thoughts, Stress Relief Solutions Comments Off on How to Stop Negative Thinking

Do you wish to have a way to
stop the mind from racing?

In this article you’ll get tips you can use to stop negative thinking.  These are the thoughts that pop into the mind increasing stress, anger and self-doubt.

I received the following questions from one of my readers.

*What can I do when I start to feel negative thoughts?

*Is there any quick way to get out of feeling down?

*How do I get out of the negative mindset and change it to thinking positive?

She continued saying: a lot of people say to just think positive thoughts, but if it were that easy I would already be doing that. Any suggestions would be appreciated.

In the audio below are the answers to these questions:
Listen in to hear a more about using your
mind in a more positive way.

What you can do to pull yourself
out of a negative mindset

1. Pick one specific situation where negative thoughts are getting in your way.

2.  Notice where (in your body) you feel the emotion. 
3. Ask yourself: I wonder what this feeling is about?
Note: this is different from the question? Why am I feeling this way?
4. Different types of thoughts:
* Thoughts that tear down self-confidence
* Imagined conversations we with someone who caused upset.
* Thoughts of revenge.
* Thoughts that circle: Each negative thought leads to another  until the reaction is out of control. 
There are many different ways to stop the cycle.
 Click here for the first mind calming tool
Sign up for a Consultation to
learn how to get free from
Anxiety, Worry, Procrastination and Self Doubt. 
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The Purpose of Worry

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Audrey Sussman PhD works with successful people who get stressed, procrastinate or feel overwhelmed.   She helps them to transform the inner-critic that causes anxiety, procrastination and worry, into a positive life enhancing guidance system that automatically triggers calm, creativity and motivation needed to move forward with ease.

Click  below to watch the video on ways to stop worry.  If you enjoy writing join us for the next retreat go to: writeyourscreenplay.com/retreats

This was taken in Costa Rica where Audrey Sussman PhD goes each year to give Screen Writers new ways to increase focus and flow that enhances their inner potential.  In the clip we are discussing how to stop procrastination by releasing blocks that limit potential.

Would you like to have a system to:
1. Calm a racing mind in just seconds, without medication? 

2. Give you the blueprint for setting any goal, so you can’t help but achieve it?

3. Learn how to re-program your own unconscious so you no longer feel stuck, procrastinate, or have worry that drains your energy?

4. And have a way to have all of this set on automatic?

Then I have something you will want to know about.
email Audrey for more information on the next group coaching. 






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