RESOURCE "HOW-TOs"
ANTI-ANXIETY SPIN
The backward spin was developed by Richard Bandler, a founder of Neuro Linguistic Programming (NLP)
Pick an issue you want to work through
Notice which way the feeling spins in your body.
Note that all feelings produce a movement in your body.
Notice how it feels when you step into that feeling
Some feelings move clockwise, some anticlockwise, some horizontal, some vertical.
Don't worry exactly how the spin is.
If you cannot initially locate the movement, exaggerate the feeling until you notice some movement
You can move your hand in a circle to fix the spin in your mind.
Now imagine the spin is moving outside your body, still spinning the same
way but now outside you.
Now reverse the spin (and the movement of your hand, still outside yourself) Now move the spin back inside your body, rotating in this opposite
direction.
Notice how it is different.
Now, think of something funny and you literally start to change the chemicals and hormones coursing through your body (laughter does that) Imagine adding color, or sparkles, or other elements to the new spin to make it feel better
2 BREATH DE-STRESS
90% of all doctor visits are stress-related
By learning and implementing this technique you’ll be able to de-stress and unwind quickly.
Eventually what you'll notice is that this technique will help you feel more calm, happy and focused throughout the day and you’ll come home from work feeling happier and relaxed already, which makes it easier to unwind once you arrive home.
The Relaxation Scale is used to determine how relaxed you are. To be clear, hypnosis is NOT relaxation - it's a heightened state of awareness, however for this technique, the purpose is to relax and unwind.
RELAXATION SCALE: Make a note of where you are on a relaxation scale of 1-10. Use the scale below.
1 is completely and totally relaxed and 10 is anxious and/or stressed
COLOR: Choose a color that represents peace and tranquility
COLOR: Choose a color that represents stress, tension, anxiety and everything that you no longer want
BREATH: Close your eyes and take in a nice, deep breath, all the way to the tip of your toes. As you do this, imagine that you are inhaling the color of peace and tranquility and exhaling the color of stress, tension and anxiety
REPEAT: Repeat the breath, 2 times in a row
RELAXATION SCALE: Make note of where you are on the relaxation scale and again notice the improvement in a short amount of time. Repeat as often as you like.
BINAURAL BEATS
The phenomena of binaural beats and brainwave entrainment can induce the same mental state associated with traditional meditation practice, but quickly.
Every thought you have changes neural pathways and the output of brain chemicals, creating a cascade of effects on health and emotional well-being.
One of the most effective ways to control negative thinking is with meditation.
Over 1,000 studies have shown that meditation can make you smarter, happier and healthier.
Regular meditation can reduce stress, stimulate new brain cell formation, and slow down the rate of brain cell aging.
But anyone who has tried to do meditation the traditional way can tell you that quieting your mind is not easy. It can take years to master the process.
For those who struggle with focus and concentration, meditation can be frustrating and can become an additional source of stress.
In the past 50 years, technologies have been developed that can induce the same brainwave states as meditation when you simply listen to certain sounds.
One of the most popular forms of sound technology used for this purpose is known as binaural beats.
Using binaural beats technology creates the same brainwave states as meditation, but quickly.
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To fully understand binaural beats, you need to know a few basics about brain waves and a concept called brainwave entrainment.
Your brain cells generate electricity as a way to communicate with each other.
This electrical activity forms patterns known as brain waves.
These patterns can be measured by electroencephalography (EEG), a method of recording electrical activity through the scalp.
Scientists have found five main patterns of brain waves:
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Listen to Binaural Beats Here
Each brainwave state is associated with different states of consciousness.
You normally go in and out of different brainwave states depending on what you are experiencing. But it’s possible to manipulate your brainwaves by meditating or by using binaural beats or other kinds of sound technology.
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Delta Brain Waves (below 4 Hz)
Delta waves are the lowest frequency brain wave and occur during deep, dreamless, restorative sleep. Sleep is not simply not being awake. It has its own stages and associated brainwave patterns.
Theta Brain Waves (4 – 7 Hz)
Theta waves are associated with the drowsy state you experience as you are falling asleep, or during light sleep.
They can also be experienced during meditation.
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The theta state is characterized by deep relaxation, daydreaming, and creativity. It is also the brainwave state experienced during hypnosis.
Alpha Brain Waves (8 – 15 Hz)
Your brain enters the alpha brainwave state almost immediately whenever you close your eyes. Alpha waves are associated with relaxed wakefulness and can occur during light meditation. Many brainwave meditations seek to induce this state since it’s the alpha state that’s believed to facilitate a bridge between conscious thought and the unconscious mind.
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Beta Brain Waves (16 – 31 Hz)
As long as you are physically active and mentally alert, you probably spend most of your waking day in a beta state.
Spending too much time in the beta state contributes to stress and anxiety.
Gamma Brain Waves (32 Hz and above)
Gamma brain waves (not to be confused with gamma rays) are the highest frequency brain waves. They are the most recently discovered since they could not be measured until the development of digital electroencephalography. They are also the least understood.
When in the gamma brainwave state, it is thought that the senses are sharpened and that feelings of happiness and peace predominate.
This is the brain wave state you tap into whenever you’re in “the zone” — the state of peak performance and blissful immersion.
Heightened focus, super concentration, and massive productivity are all said to be yours when you’re in the gamma state.
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RELAXATION LOOP TO ELIMINATE ANXIETY
Say the phrase: “Deeper Relaxed”
Wait 7-8 seconds
Repeat the phrase: "Deeper Relaxed"
Use about half the amount of energy/volume/intensity each time you repeat the phrase
Keep repeating for about one minute
Also keep a pre-arranged thought-stopping phrase handy such as:
"I am in control" or Everything will be OK"
Repeat either of these statements 5-15 times until you actually feel your body relax
Open your eyes and enjoy the relaxation!