Social Anxiety? 3-Steps to Connect with Ease.

Stress Relief Solutions Comments Off on Social Anxiety? 3-Steps to Connect with Ease.

Would you like to have the 5 tips for connecting with ease, even if you are anxious in social situations?

The Mp3 below is  from our workshops for single introverts.  It give some easy ways to use the power of your
mind to create calm and joy in social situations.
These tools are helpful to anyone who wants to trigger the feeling of calm, or confidence.

Just click on the link below for the 5 tips to confidence in social situations. 

3-Steps to Connect with Ease for people with Social Anxiety

Tags: , , , , , , ,

Magic Toolbox for Stress Relief

Exercises and Tips, Fear - Anxiety - Worry - Panic Comments Off on Magic Toolbox for Stress Relief

This Magic Tool Box contains:

Ways to get unstuck:
*  Relax the mind and body.
*  Engage the unconscious: Talk so your unconscious mind listens

Setting the Mind for success tools:

*  No-Fail Goal Formula: For new challenges.
*  Uncover your passion using the powerful exploration process.
*  Shut down the inner critic and negative self-talk.
*  Unlock energy and joy:
*  Keep motivation high when stressed.

Self-hypnotic techniques to:

  • Release stuffed emotions.
  • Shift into new pattern of thinking
  • Drain off stress 
  • Trigger clear thinking in any situation.

Alter your state of mind tools to:
*  Boost energy.
*  Reduce worry.
*  Eliminate fear.


Tags: , , , , , , , , ,

Is hypnosis safe?

Stress Relief Solutions Comments Off on Is hypnosis safe?

Tags: , , , , , , , , , , , , ,

Do you have winter depression?

Stress Relief Solutions Comments Off on Do you have winter depression?

Anxiety, depression and winter blues.
3 Secrets to change the internal triggers

By Audrey Sussman PhD

The beautiful, orange and reds of the changing leaves signals winter is around the corner.  This can be a source of pleasure and joy for many, but if you have seasonal depression it  leads to a sense of dread, sadness and winter blues.  It may seem strange that the change of seasons can cause such different reactions.  There is a reason that people have different reactions.

If your mind goes into a downward spiral as the winter season approaches, it’s important to understand that your reaction is not actually about the cold, snowy, grey days of winter.  If it were, all people would have the same reaction.   What is taking place with winter blues is the memories and old programs that are being triggered.  These triggers are hidden in the background of the mind. 

The part of the mind that records all your memories is called the unconscious part of the mind.  Lucky for all of us,  we can learn to speak the language of the unconscious to change reactions we don’t want.  The 1st step for changing programs that  trigger dread, sadness and anxiety as winter approaches, is to understand how to talk the language of the unconscious.   

Talking the language of the unconscious  is very different from the cognitive exercise,  of saying to yourself “I won’t get sad, anxious/ depressed this winter.”   Talking to yourself, saying mantra’s is a completely different skill, because it works only on the conscious level, instead of changing the unconscious programming that is causing the problem.  Cognitive skills are helpful, they help for a while, but since the program is still running,  the unwanted feelings come back, no matter how much you tell yourself this year will be different.   

Feelings don’t come out of the blue.  The programs that are causing the reaction were set inside early in life.  That is why it is so difficult to change unwanted reactions on the logical/cognitive level.  If an unwanted program is running in the background, we use the language  the unconscious  mind  will follow, to reprogram it.  

A good example of how talking the language of the unconscious change winter depression for one of my clients follows. Although she came to see me for a completely different problem, it turned out that Marcie got a huge bonus of getting free of her winter depression.  Marcie (name changed) came for help because migraines were destroying her happy life.  Medicine was no longer working, and the pain was so awful it was effecting her vision.  She was angry that she had no control over her bodily reaction and she was scared since  it was getting worse as winter approached. A dding to her misery was the fear of not knowing when the next migraine might hit. Each day as she got ready for work she didn’t know if she’d be able to complete her day without asking for a ride home. 

As I was getting information in our first session she happened to mention that each autumn the migraines would get worse, and in addition she started to feel dread of the cold, grey days of winter.   No matter how hard she tried to stay up and to be her normal happy self, as the trees lost their leaves she just couldn’t stop the downward spiral.    At this point she believed that she just didn’t like winter. She image of winter was  dead trees,  a dark and dismal sky, and feeling empty and dull inside  her chest.   

For years, she dreaded winter, and no matter how hard she tried,  she couldn’t stop the emptiness and depression that would overtake her.  In the last few years she realized that the migraines also increased as winter approached.  What she didn’t realize was all of this could change.  As we worked together it changed so much that winter no longer caused any reaction. She still preferred the warmth of summer, but the migraines disappeared, and she no longer felt dread and the downward spiral as winter approached.

It is always interesting to me what brings people to see me.  In Marcie’s case she was hoping to get relief from migraines.  A friend had giving her my card and it took her two years to finally get to the point where she was ready to try my program. Even after she signed up she was skeptical that anything would help.  She said I was her last hope because the medical approaches stopped working and she was told she have to learn to live with the pain.      After completing the program she was migraine free,  and she had a bonus she hadn’t imagined when we started.   She called me a year later.   What she was actually calling about was to say it’s Spring and she had gone through fall and winter without migraines, but even more surprising she didn’t have the dread and emptiness.   Best of all she didn’t have to try to change it, her feelings about autumn and winter were  just different.    It seemed like a miracle to her, but in reality once you know how to speak the language of the unconscious it is easy to get to the root of unwanted emotions and to change the reactions that you don’t want.

If the cold winds of winter bring on dread, sadness, depression or anxiety, you are not alone,  I get calls from people suffering from melancholy, loneliness, sadness, dread and anxiety every day,  and, I’d love to guide you to change. I offer a consultation where you can get your questions answered

If you want to experiment on your own there are a number of things you can start with to change unwanted reactions. It might surprise you to learn that it is possible to get total relief from even the most devistating feelings and reactions.

Changing unwanted triggers:  The first 3 secrets

The 1st secret: Knowing how the mind works. 

Think of the mind as being made up of  two different parts.
1. The conscious part:  What you are aware of,  your thoughts.
2. The unconscious part: This is the part that holds all your memories, the programs and your stuffed/repressed emotions. 

We want to talk the language of the unconscious mind in order to re-program unwanted triggers.  To first way get in touch with unconscious information is to notice where you feel each emotion in your body.

Getting In Touch With Unconscious Information: 
TIP:  The next time you feel sad, angry, depressed or anxious, take a moment to do a body scan.   As you scan your body, notice what part of your body hold the emotion (or notice where you feel tension)  

This step is really important because your emotions give us vital information.  Knowing where you hold each emotions will be of help when working to clear the whole chain of similar emotions. .   

The 2nd secret:  Become aware of your thoughts.

Conscious Mind TIP: Become aware of the thoughts, pictures and memories that go through your mind.
Many times  thoughts move so quickly you are not aware that a thought is creating a reaction. What tells you there was a thought (including the ones running in the back of your mind)  is that if you pay attention you can feel where the emotion is being held in your body. 

Two different types of  thoughts:
1.  Past events:
When you have an unwanted emotion, take a moment to notice your thoughts.  Go to the moment right before you felt the emotion in your body. Notice if you thinking about something from the past.  

2. Future Worries:
These are thoughts about possible scary, upsetting, embarrassing things that might happen in the future. When thoughts get stuck on upsetting things that might happen in the future,  it creates a negative image about the future event.  These images  usually contain  images of being rejected,  embarrassed, or being flooded with anxiety.    It is understandable that these images and thoughts increase the worry, dread, sadness, overwhelm and fear about the future situation.

TIP: When future images are causing a problem experiment with this little trick.  Since the future hasn’t happened yet, and it is your mind instead of seeing what you don’t want,  experiment with creating a positive future image.  Create something you want to see happen.    These new images will set up the unconscious for a much more positive outcome. 

If after experimenting you find that  you are still suffering with negative images and emotions  that you can’t shake, it means there is something deeper that needs to be released.  Take a deep breath and ask the question: I wonder what this emotion is about.  This might give you the deeper issues that need to be re-programmed. 

The 3rd secret: Release stuffed emotions  

The unconscious mind reacts to your thoughts.  Thoughts trigger emotions because the unconscious responds to your thoughts and messages.   Your unconscious part is constantly working in the background to manage all the information coming in from all your senses.  It takes care of sending the chemicals needed to get you ready to fight or flee in a fearful situation. T he changes in our body chemistry is what causes you to feel jittery, nervous and anxious as the body is getting ready to flight or flee.  This can lead to more fear and dread of the imagined, upcoming event. 

The unconscious is also the storehouse for all of your stuffed emotions, and the images that go with them.  In order to release emotions it helps to have a guide. .  This is the area where I can help.  I have a great track record of helping people to get free of anxiety, panic, fear, worry, pain and overwhelm. It is possible to start feeling the positive changes in just sessions. And after releasing  stuffed emotions, automatically new life enhancing programs replace the old faulty ones, and you then react with calm and serenity,  in events that used to trigger unwanted anxiety.  

About the author:  Audrey Sussman PhD is a hypnotherapist and the Director of the Anxiety Control Center.  Thirty years ago she  began her quest to find a way to help her clients to break free from anxiety and panic.  Years of study and practice went into the development of her life changing program.  Now it is possible to get relief from panic, anxiety, fear, depression, phobias, migraines as well as stomach and bowel distress. You can learn to use this step-by-step system, by listening to her seminars, in private sessions and through her self study courses.

For information or to set up a consultation click here to email her 

Tags: , , , , , , , , , , , , , ,

Anxiety, Social Worries and How to Feel Comfortable in a Crowd

Anxiety, Stress Relief Solutions Comments Off on Anxiety, Social Worries and How to Feel Comfortable in a Crowd

We had a great coaching call last week for our Single Introvert Group.   Thanks to one of our participants for sharing the notes he took from our discussion, we added some additional information and you can see it below. 

If you’d like to be a part of our next coaching group email me with your contact information and I’ll sent you an invite. click here to email Audrey directly.

The MP3 from our coaching call:
3 Steps to Connect with Ease: Even if you’re Anxious in Social Situations,  is available at the link below


Thanks to Doug for the notes that follow:

*Add an Event to A Calendar Provides Reminders & Notifications.
*Look Forward to an Upcoming Event.
*Be Aware of Body Sensations & Thoughts
*Create a Positive Image in Your Mind
*For Every One Negative Thought Think of Two Positive.

Nerves Be Calm: Breathing Technique.
Inhale for a 4 Seconds
Hold Your Breath for 7 Seconds
Release for 8 Seconds
Repeat 1 – 5 minutes.

Questions: Is Someone Aware of Body Or Thoughts
Answer: A Person is Aware of Both even Unconsciously

The Future has not happened Yet

The 3 different types of Tools needed to change reactions.
1. Cognitive
2. Physical
3. Emotional

Step 1: Identify the Thoughts (Cognitive),

Step: 2:  Notice where you hold tension, pain or emotion in the body (physical)

Step 3: Release the Emotions that are triggering the thoughts, and the bodily Symptoms dissappear.

Communication Ideas for Introverts:
A Common Concern is: What Do I Say?
a. Non-verbal techniques
b. Verbal techniques

Breaking The Ice, to get a conversation started.

Communication has three parts:
1. Beginning with light chatter,
2. Moving on to Middle conversation starters
3. Creating Deeper  connections. 

A Common Concern is: What Do I Say?
Start with simple beginning tools:
Example: Look for Someone Alone to Approach and use the following questions.
a. This is my first time here at (Location and/or Group)
b. Ask Basic Question which relates to where you are: Do you know this band?
c. Talk about Location: Have You Been Here Before?
d. Talk about the Group: Have You Been with This Group Before?
e. People Provide Clues you can use to Keep A Conversation Going

How to Continue a Conversation
Communication is like tossing a baseball.  You start with throwing the first question.  The other (catches the ball) and answers and then tosses back the ball with the next question.  Make sure to keep the ball going by answering and then opening up the next question.

This Builds & Holds Rapport
Be A Good Listener: Listen Carefully to what the other is saying, it will give you clues of what to talk about next. 

Once you have a conversation started you can invite the person you are talking with to move with you to talk to another person at the event.  It is easier to move through the Crowd with the Person You Just Met & Feel Comfortable with. 

Tool: The Eye Movement Triangle:
If you have trouble looking at some in the eyes, use this tool.
You can either:
1.  Look between the other’s eyes at the Bridge of Their Nose.

2. Or keep you eyes moving in a triangle. Move your eyes from The Left side of the face (near the ear) over to the right side of the face. Then move look down to the chin. 

Repeat back to the starting point on the left side of the other’s face.

If comfortable it give a warm feeling when you make direct eye contact for a few moments at a time.

You do not have to continue speaking with anyone. Just say I’ll catch you later I want to chat with a friend etc.  Talking with Someone You Do Not Wish to creates tension. Learn different ways to gently get away and move on to someone else. 

Idea: saying: This was Enjoyable but I Promised SomeoneThat I Would Meet with Them here, talk to you later.

Marci says: Solid vs. Limited Connections:
Promise Yourself to Make at Least 3 Solid Connections for: Work, Socialization or Romance & Keep Your Word to Yourself.

Audrey says one technique that helps really shy people is to create a goal for the event. 
Start with a really small goal.
Goal: I’ll just set the goal to say hi to 3 people.  This way no matter how the event turns out you can be proud for completing the goal and saying a quick hi to 3 people.

One of her clients actually came back from an event after using this technique and surprised himself when he realized he had not only say hi to three people, he had actually talked to almost everyone at the event.   

For Marci talks about making connections of Quality Over Quantity. 

Energy Exchange: Someone Gives Off Good Energy.

Relaxed vs. Anxious Body Postures
Body Language: Is A Person Opened or Closed?
Is Someone’s Arms Crossed or Not? This doesn’t mean they are closed, perhaps they are also nervous, or cold or don’t know what to do with their hands.

Have A Goal or Goals
Attaining A Goal is A Win
Winning Provides Motivation for Leaving Home the next time.

Anxiety & Fear: Comes From Reactions and Triggers From Older, Negative, Bad Memories. Old Programs, trigger the mind at an unconscious Level.

Anxiety is Not Your Fault! It is due to negative programs that are running in the background of the mind.

Understand & Know How The Mind Works.
Trigger Emotions.

Pay Attention to & Notice How Your Body Feels

Secret # 1: Different Emotions Effect Different Parts of The Body.

Secret # 2: Past vs. Future Events
Be Aware of Your Thoughts about The Past. Past events can often be related to Bad Memories.

What If thoughts are typically future related – and usually create anxiety. 

Tags: , , , , , , , , , , , , , , ,

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

IBS, stomach issues, Stress Relief Solutions Comments Off on IBS, Colitis and Crohn’s: Hypnosis & NLP For Quick Relief

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:

Tags: , , , , , , , , , , , , , ,

Nerves Be Calm Breathing Technique

Stress Relief Solutions Comments Off on Nerves Be Calm Breathing Technique

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.

Tags: , , , , , , , , , , ,

Shift your mind from anxiety: Moving towards your goals

Stress Relief Solutions Comments Off on Shift your mind from anxiety: Moving towards your goals

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.


Tags: , , , , , , , , , , ,
Designed by NattyWP Wordpress Themes.
Images by desEXign.