By
Mike Bond
You're preparing to go to bed one evening. It's a very windy
night and all of a sudden, you hear the crash of breaking glass. You
experience that familiar feeling of your stomach jumping up into your
throat and you start to pant; shallow little breaths high up in your
chest.
You remember that you should slow your breathing right down, and you remember the 7/11 method; count to 7 when you breath in, and count out to 11 when you breath out. Breath in this way for about
a minute and you'll be amazed at just how quickly you'll calm down.
Another point is that you can't think clearly, (if at all), when your mood is anxious. So not only do you want to calm down your body, (which if you carry out this 7/11 breathing method, it will have no alternative but to calm down, you'll also give yourself a chance to think more clearly). Stand still and decide what you're going to do next.
Keep the lights switched off and now you've taken control of your breathing, you can walk through the house, stopping every few seconds to see if you can hear anything further. Suddenly, there's another crash and a yowl, and you realize it's your friendly neighbourhood cat having a night on the tiles!
Another use for the 7/11 breathing is when we pass the calendar in the hall we glance at it, and notice to our horror that today is Monday. Wednesday, in large red letters, shows that we have a dentist's appointment. You sit on the stairs, shaking like a jelly. If there's one person that terrifies you, it's the dentist.
But you're really rather past the stage now of quivering into his office with an older female of your family holding your hand. No, you must go this one alone! You keep the breathing exercise to the forefront of your mind.
As you wait anxiously to be called, you perform your breathing, and at the same time, give yourself a scale, say from 1 to 10, as to the present state of your terror! This will lower the anxiety and automatically maker you calmer. Cage your imagination. Don't allow it to walk roughshod over you.
Use your imagination, yes, but use it to watch you being calm and collected.
At the same time, you may allow yourself to imagine a beautiful river or a meadow with wildflowers.
Try to hold these images in your head. It won't be easy, but it will give your mind something to do.
Another technique is an acronym for AWARE. It's easy to remember, but relax when you use it.
'A' Accept the anxiety. Don't try to fight it.
'W' Watch the anxiety. Scale your level of fear and start to breath longer on the 'out'- breath.
'A' Act normally. Try to carry on as if nothing's changed.
'R' Repeat if necessary.
'E' Expect the best. It's amazing how much more control we have when we really try
You remember that you should slow your breathing right down, and you remember the 7/11 method; count to 7 when you breath in, and count out to 11 when you breath out. Breath in this way for about
a minute and you'll be amazed at just how quickly you'll calm down.
Another point is that you can't think clearly, (if at all), when your mood is anxious. So not only do you want to calm down your body, (which if you carry out this 7/11 breathing method, it will have no alternative but to calm down, you'll also give yourself a chance to think more clearly). Stand still and decide what you're going to do next.
Keep the lights switched off and now you've taken control of your breathing, you can walk through the house, stopping every few seconds to see if you can hear anything further. Suddenly, there's another crash and a yowl, and you realize it's your friendly neighbourhood cat having a night on the tiles!
Another use for the 7/11 breathing is when we pass the calendar in the hall we glance at it, and notice to our horror that today is Monday. Wednesday, in large red letters, shows that we have a dentist's appointment. You sit on the stairs, shaking like a jelly. If there's one person that terrifies you, it's the dentist.
But you're really rather past the stage now of quivering into his office with an older female of your family holding your hand. No, you must go this one alone! You keep the breathing exercise to the forefront of your mind.
As you wait anxiously to be called, you perform your breathing, and at the same time, give yourself a scale, say from 1 to 10, as to the present state of your terror! This will lower the anxiety and automatically maker you calmer. Cage your imagination. Don't allow it to walk roughshod over you.
Use your imagination, yes, but use it to watch you being calm and collected.
At the same time, you may allow yourself to imagine a beautiful river or a meadow with wildflowers.
Try to hold these images in your head. It won't be easy, but it will give your mind something to do.
Another technique is an acronym for AWARE. It's easy to remember, but relax when you use it.
'A' Accept the anxiety. Don't try to fight it.
'W' Watch the anxiety. Scale your level of fear and start to breath longer on the 'out'- breath.
'A' Act normally. Try to carry on as if nothing's changed.
'R' Repeat if necessary.
'E' Expect the best. It's amazing how much more control we have when we really try
There's so much to study and read about in Mike Bond's website, The Hypnosis Attraction.
Everything from Hypnosis to Psychology. From Depression to Panic Attacks and Stress. And surely you'd like to learn how to hypnotize yourself so that, done properly, pain and medication can be things of the past
Article Source:
http://EzineArticles.com/?expert=Mike_BondEverything from Hypnosis to Psychology. From Depression to Panic Attacks and Stress. And surely you'd like to learn how to hypnotize yourself so that, done properly, pain and medication can be things of the past
