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Here you will find all 7 Sections which are our complete course on Relaxation and Anxiety.

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It's my pleasure to be able to provide you with this "Free report", and we hope that there is a piece, that you find, which you find especially useful.

Here is your first Stress Busting article of seven. You can unsubscribe at any time using the link at the bottom, we hope you stay.

The guide is split over 7 separate e-mails to make it easier to digest. Take your time, and read each section thoroughly, if it's helpful for you, make notes as you go along. Soon you too could find that stress, anxiety, sleeplessness, and worry could become a thing of the past for you.

Here's your first section titled "What is Anxiety".

WHAT IS ANXIETY?

INTRODUCTION

Anxiety is part of a lot of the problems that bring people to see psychologists, hypnotherapists and psychotherapists, but what do we mean when we use this term "Anxiety".

It may not be the word that you yourself use to describe your feelings,- you may say "frightened" or "got the shakes" - but despite all the different words that people use, their feelings are very similar, mainly a dread of something, a feeling which may bring with it all sorts of unpleasant sensations in the body and all kinds of distressing thoughts. In the long term, if you suffer from chronic anxiety, it's not unusual to become depressed which will compound the problems.

What sort of people feel so much anxiety they seek help? The answer is a wide range of people whose problems on the surface take different forms, but who underneath suffer the same unpleasant feelings. Examples include the housebound person who is terrified of going out; the person who is terrified of encloses places, spiders, elevators, aeroplanes, automobiles, hospitals, dentists and other specific things (all these problems we call PHOBIAS); The person who is terrified of meeting people, the person who avoids all arguments and conflicts; the person who obsessionally washes his hands continually for fear of contamination, or has repeated "bad thoughts". Lastly there may be people who just feel "generally anxious" and who cannot tie their feelings down to anything specific.

MODERATE ANXIETY IS NORMAL.

So far we have talked about anxiety only as a problem. However, the first important point is that ANXIETY IS NORMAL - to a certain extent everyone feels it - and this is because within certain limits it is USEFUL. We know this from psychologists experiments and the reason is shown in the example below.

ANXIETY

People were given tasks to do, for example to remember a set of numbers, but as they did this they were made anxious - some a little, some a lot, and some in between. Looking at the diagram, we see that when anxiety is low or high the people did not remember well, but when their anxiety was moderate, they did best.

Why should this happen? To understand this we must think about how the parts of our bodies which create anxiety work.

So to sum it up - MODERATE anxiety is NORMAL and USEFUL. Anxiety becomes a problem when it occurs TOO STRONGLY, for TOO LONG, TOO OFTEN, or in the WRONG SITUATION.

This concludes Part 1, Part 2 is titled ANXIETY AND YOUR BODY, and will be on it's way to you soon.

I hope this short Seven lesson guide is helping you to better manage your anxiety, should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

Hi ,

Here is your Second Stress Busting article of seven.

Part 2 -

ANXIETY AND YOUR BODY

A specific part of the body called the Autonomic Nervous System causes all the unpleasant feelings that go with anxiety. It works automatically, without us realising that it is working. It has two parts which we will call System A and System B. These two systems are OPPOSITE in what they do - when one is working at full blast (as it is when you get very anxious) the other does not work at all.

Let us look at what these two systems do.

System A.

Makes your heart pound faster,
Makes you sweat more,
Makes you breathe faster,
Increases the tension in your muscles,
Makes you want to visit the john/toilet.

System B.

Slows down your heart,
Makes you sweat less,
Makes you breathe slower,
Decreases the tension in your muscles.

So when you get very anxious, and breathe faster, less regularly and not very deeply, your heart races, your stomach feels "knotted", you sweat profusely and suddenly want to visit the john, all these are caused by System A working overtime.

However, if System A does not work quite so hard, these changes happen to a moderate extent, they prepare your body to take quick action about something which is about to happen - they make you MORE ALERT and MORE ABLE TO COPE. If these changes did not happen, if you had no "anxiety" at all, you might not be able to take the quick action.

The same changes that allow you to cope better, if they occur too strongly also make you feel you can't cope at all. Later you will learn how to prevent these changes from occurring so strongly.

Tip for the day...

POSITIVE STATEMENTS FOR COPING WITH ANXIETY.

1. PREPARATION.

It's not going to be as bad as I think.

It won't last long and I can cope with it.

End of part two - ANXIETY AND YOUR BODY.

I hope this short Seven lesson guide is helping you to better manage your anxiety, should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

Hi ,

Here is your Third Stress Busting article of seven.

Part 3.

ANXIETY IS NOT A "LUMP"

We talk about anxiety as if it is one "lump" but this is not the case. There are three parts to the feeling of anxiety.

1. FEELINGS IN YOUR BODY.

These we have already talked about - they include irregular breathing, churning stomach, sweating, trembling, racing heart and the need to visit the john/w.c.

2. BEHAVIOUR.

This means the way you behave, that is WHAT YOU DO when faced with the situation you fear. Especially important is the behaviour of AVOIDING the situation - either not going into the situation, or getting out of it as quickly as possible.

3. THINKING

This includes your ideas or beliefs, your mental comments to yourself or your mental pictures about what might happen to you in the situation you fear.

Looking at these three parts separately and learning new skills for each of them will be important in learning how to overcome anxiety.

HOW DOES ANXIETY DEVELOP?

Particular fears are common when we are children, such as fears of animals, strange situations, noise and the dark. These tend to disappear with age, but occasionally, particularly with animal phobias, they may not.

Some fears are caused by unpleasant injuries or shocks. Examples might be the elevator phobic who was once trapped in an elevator, or the dentist phobic who once had a tooth removed very painfully. Some fears are caused by seeing unpleasant things happen to other people, and some we "catch" from our parents, that is, we learn to be afraid of the same things that they were.

Sometimes, however, we cannot trace the origin of anxiety - there seems to be no special starting point. This is often the case with fears that develop gradually. Some may have a "general" anxiety and they may say they have always been anxious people - "worriers".

However, despite what we do or do not know about the causes, it is important to realise that IT IS NOT NECESSARY TO KNOW WHY A FEAR STARTED TO OVERCOME IT. It is, however, important to know why it never goes away.

tip for the day ......

POSITIVE STATEMENTS FOR COPING WITH ANXIETY.

1. PREPARATION.

I might enjoy it if I go.

If I do get bad feelings, I know they won't last long and I can cope with them.

It's better to go than not to go - worry doesn't help.

End of part 3 Anxiety is not a "lump".

I hope this short Seven lesson guide is helping you to better manage your anxiety, should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

Hi,

Here is your Fourth Stress Busting article of seven.

Part Four

WHEN WE BECOME ANXIOUS

REACTIONS OF THE BODY

The brain mobilises the body for vigorous action sometimes called the "Fight or Flight Response".

1. You are more alert and the thought processes are faster

2. Pupils dilate.

2. Mouth goes dry.

3. Neck and shoulder muscles tense.

4. Breathing is faster and shallow.

5. Heart pumps faster.

6. Liver releases glucose to provide energy for the muscles.

7. Hormones; Adrenaline and Noradrenaline are released.

8 Digestion slows down.

9. Muscles tense for action.

10. Sweating begins.

PROBLEMS THAT MAY OCCUR

1. Blurred vision.

2. Facial tics and other muscular spasms.

3. Difficulty swallowing.

4. Aching necck muscles.

5. High blood pressure.

6. Palpitations.

7. Excess sugar in the blood.

8. Nervous indigestion, butterflies, tightness in the stomach.

9. Back-ache.

10. Aches, cramps or pains in the muscles.

11. Nervous rash.

12. Weak knees.

13. Sexual difficulties.

14. Depression.

15. Panic attacks.

16. Tiredness.

Tips for the day.....

COPING.

Concentrate on what is going on.

Concentrate on what I have to do.

Remember to relax and think positive.

End of Part 4 WHEN WE BECOME ANXIOUS.

I hope this short Seven lesson guide is helping you to better manage your anxiety, should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

Hi ,

Here is your Fifth Stress Busting article of seven.

PART 5

RELAXATION INSTRUCTIONS

PREPARATION

Sit in a comfortable chair, or better still, lie down. Choose a quiet warm room, when you are not too tired and where you will not be interrupted.

If you are sitting, take off your shoes, uncross your leg, and rest your arms along the arms of the chair.

If you are lying down, lie on your back, with your arms at your sides.

Close your eyes, and be aware of your body: notice how you are breathing, and where the muscular tensions in your body are. Make sure you are comfortable.

BREATHING

Start to breathe slowly and regularly. Be aware of your breathing but do not strain, with practice it will become much easier.

Keep this slow and regular breathing going throughout your relaxation session.

EXERCISES.

1. Now clench your fists to tense the muscles of your hands. Breathe IN as you tense up; then relax and breathe OUT slowly at the same time.

2. Now bend your arms at the elbows to tense the muscles of your arms. Slowly breathe IN as you tense up; relax as you breathe OUT slowly.

3. Now shrug your shoulders by bringing them up; and press your head backwards. Slowly breathe IN as you tense up; relax as you breathe OUT slowly.

4. Now frown and tense your brow and squeeze your eyes tightly shut. Slowly breathe IN as you tense up; relax as you breathe OUT slowly.

5. Now clench your teeth and press your lips tightly together. Slowly breathe IN as you tense up; relax as you breathe OUT slowly.

6. Now tighten up your stomach muscles to make them hard. Slowly breathe IN as you tense up; relax as you breathe OUT slowly.

7. Now stretch both legs and hold them straight to tense your thigh muscles. Breathe IN as you tense up; relax as you breathe OUT slowly.

8. Now tense the muscles in your lower legs by pointing your toes towards your head. Slowly breathe IN as you tense up; relax as you breathe OUT slowly.

9. Now just slowly breathe IN...... and as you slowly breathe OUT say "CALM" to yourself and let yourself relax a little more.

10. Carry on with this slow and regular breathing FOR A FEW MINUTES; Each time you breathe out, let yourself relax a little more and say "CALM" to yourself.

11. Then count to three and open your eyes and get up slowly.

End of Part 5 RELAXATION INSTRUCTIONS

I hope this short Seven lesson guide is helping you to better manage your anxiety, should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

Hi,

Here is your Sixth Stress Busting article of seven.

Part 6

POSITIVE STATEMENTS FOR COPING WITH ANXIETY.

1. PREPARATION.

It's not going to be as bad as I think.

It won't last long and I can cope with it.

I might enjoy it if I go.

If I do get bad feelings, I know they won't last long and I can cope with them.

It's better to go than not to go - worry doesn't help.

2. COPING.

Concentrate on what is going on.

Concentrate on what I have to do.

Remember to relax and think positive.

This is just anxiety - it is an unpleasant feeling, but I've never been sick.

I can tolerate anxiety - I've managed it many times before.

I know I am going to be okay.

The feelings ALWAYS pass away.

The feelings are unpleasant but NOT harmful or dangerous.

One step at a time.

3. PRAISE.

I coped with that.

I achieved that - I'm getting better.

I handled that - it should make it easier next time.

If I keep this up - I'm going to get really good at this.

I did it!

I can be pleased with the progress I'm making.

I did that really well.

DIARY SHEET FOR LOGGING PROGRESS

DAY: DATE: GOOD/BAD: SYMPTOMS: WHAT WAS HAPPENING: WHAT DID YOU DO:

COMMENTS:

End of PART 6 POSITIVE STATEMENTS FOR COPING.

I hope this short Seven lesson guide is helping you to better manage your anxiety, should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

Hi,

Here is your Seventh Stress Busting article of seven.

Anxiety busting Part 7.

HYPERVENTILATION

Everyone hyperventilates especially at times under stress, it is an acquired habit, not a disease. The tendency is to breathe too deeply or quickly and this causes a lowering of the levels of certain gases, ie; carbon dioxide, which then affects centres in the brain and other systems of the body, triggering off the signs and symptoms the patient experiences.

Signs and symptoms that CAN be present:

1. Frequent sighing with short breaths.

2. Shortness of breath, for no apparent reason.

3. Dizziness, visual disturbances, headaches.

4. Altered sensations in the limbs occasionally.

5. Chest pain, palpitations.

6. General feeling of weakness and exhaustion.

Only in well established cases would all these symptoms be experienced, but generally numbers 1-3 are most common.

TREATMENT

AIM: to help re-educate your breathing pattern and teach you to use your DIAPHRAGM. To do this it is important to realise how you are breathing at the moment. You use two types of muscles to breathe:

a. The muscles between the ribs,

b. The diaphragm - a large flat muscle which forms the base of the cylinder of your chest.

Put one hand on the top of your ribs and one across the lower rib cage and abdomen; feel which part is moving and how much in normal relaxed breathing. If you can realise and feel these movements, it will help you to control your breathing and to use the diaphragm more effectively.

START

1. Lie on top of bed, sitting up.

2. Relax, as best as you're able.

3. Hand on high abdomen.

4. Breathe in swelling abdomen.

5. Breathe out slowly, pausing at end.

AVOID

Just pushing abdominal muscles out

Sighing

Extra deep breaths.

LONG TERM AIM

To maintain a REGULAR, EVEN pattern of breathing. Practice relaxation and breathing regularly throughout the day and try to do at least two longer sessions of 20 minutes or more daily.

Aim to breathe in for a count of 1, 2, and out for a count of 3, 4, 5.

I hope this short Seven lesson guide has helped you to better manage your anxiety, should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

8 - 5 Deep Breath Technique

Hi.

Here is an easy technique you can apply, at any time once you've learned how to achieve it.

Practice, practice, practice.

Self Hypnosis 5 deep breath technique script

Practise daily for 5 minutes

Whenever you wish to re-enter a deep state of relaxation make yourself as comfortable as possible wherever you are and close your eyes.

Very slowly take 5 DEEP BREATHS,and after the first deep breath allow all the muscles of your face and neck to relax, as you breathe out.

After you take the second deep breath, allow the muscles of your shoulders, arms and hands to relax as you breathe out.

After you take the third deep breath allow all the muscles in your legs and feet to relax. After the fourth deep breath allow all the muscles in you whole body to relax.

After you take the fifth deep breath you are mentally and physically entering a deeply relaxed state in which you will remain for 5 minutes.

As you are in hypnotic time you may remain in this relaxed state for as long as you wish, but in reality time it will be no longer than 5 minutes. You will decide when the moment has come for you to count down slowly and silently from five to zero.

When you open your eyes at the count of zero you will feel refreshed and confident in the knowledge that you will be able to keep with you as much of this calmness and relaxation as you need. Furthermore your ability to enter self hypnosis/deep relaxation daily will increase until these feelings of calmness and relaxation become an essential feature of your life.

I hope these guides have helped you.

Should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

9 - Self Hypnosis - Using Suggestion

Using Suggestion

Hi,

Here are some ideas which you may find helpful, whether or not you are using Self-Hypnosis, or Hypnosis Tapes.

Practice, practice, practice.

Use of Suggestion

1 Frame positively e.g. because I am able to relax so well, I am becoming much calmer and as a result more confident.

2 Repeat more than once.

3 Give yourself your suggestion without focusing on it, like being offhand with yourself, it's much more likely to be accepted by the subconscious.

4 If you are wanting the suggestions to work in a specific situation try and connect the suggestion with a strong emotion, this is likely to increase the power.

5 Try and connect your suggestions logically, and in sequence. I.e. as a result of feeling more relaxed, I will be feeling more confident.

6 If you find an image works better for you, go ahead and use it, i.e: a picture of yourself looking and feeling good about speaking in front of a large group.

7 Don't be afraid to experiment, What works for you may not work for someone else. If a suggestion or idea is not acceptable to your subconscious, it will simply reject it.

8 Allow your unconscious mind to do the work for you. Let it bring up images and issues it wants you to consider or resolve for you in some way. Allow what happens to happen.

9. Don't force things, be gentle on yourself.

I hope these guides are helpful to you.

Should you have any questions, please contact me at:

help@hypnosis.demon.co.uk

Best of health,

James Middleton

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