Get Your Life Back
A Twelve-Week Journey to Overcome Stress, Anxiety and Depression
- Pages: 240
- Book Size: 7.5 x 10
- ISBN-13: 9781844096770
- Imprint: Findhorn Press
- On Sale Date: September 21, 2015
- Format: Paperback Book
Will help anyone who experiences any of the following:
Stress at home or in the workplace
General Anxiety State or Anxiety Disorders such as OCD and Phobias
Panic Attacks
Depression, Low Mood or Melancholia Low Confidence and Self-Esteem
If you have reached Breakdown or Burnout, this unique and life changing book will be invaluable to you. Whilst working in a mental health setting for 30 years Mary Heath soon discovered that everyone she encountered shared a similar problem: no one appeared to have any knowledge at all of how to cope with the stress of life and its consequences. The great majority of patients had no coping skills or strategies at all. No one had been taught how to deal with stress, and many didn’t even know what stress was and why they felt so helpless, so alone and so afraid. Mary on the other hand had a very large tool box and a set of skills that helped all of them to change their lives around and become healthier and stronger in every way. Having been trained in many disciplines in the field of stress, anxiety, depression and personal development she was able to tailor an individual’s requirements, according to their specific needs. Working with a wide-ranging and extensive variety of therapies Mary taught people not just how to cope but how to really live again. Many of the techniques and therapies Mary used can be found in this book and include: The Simple Principles of the Philosophy of Yoga Pranayama--a unique sequence of breath control exercises Relaxation, Meditation and Mindfulness Stress and Anxiety Management Depression Management Cognitive Behavioural Therapy (CBT) Self-Esteem and Confidence Building Neuro-Linguistic Programming (NLP) Emotional Freedom Technique (EFT) Life Coaching
Acknowledgements
Introduction
What’s in the book
How to get the most out of this book
Getting Started
1. Your Workbook
2. Your Commitment
3. Your Creation
4. Your Self-Assessment
Week 1:
Day 1 Philosophy One day at a time
Day 2 Breath Control You are as you breathe
Day 3 Direction The 6 A’s of serenity
Day 4 Organization Getting organized
Day 5 Correct Thinking There is power in your thoughts
Day 6 Direction Goal setting
Day 7 Relaxation Deep relaxation
Re-Cap and Reflect
Week 2:
Day 1 Awareness Reflection
Day 2 Understanding Understanding who you really are
Day 3 Physical Health Exercise
Day 4 Releasing Stress One thing at a time
Day 5 Anxiety Solutions Change is the answer
Day 6 Direction Accept or change
Day 7 Meditation Counting breaths
Re-Cap and Reflect
Week 3:
Day 1 Philosophy Worry doesn’t help
Day 2 Pranayama Exercises to control emotions
Day 3 Direction Let it go
Day 4 Self-Esteem A lifetime of achievements
Day 5 Correct Thinking Thoughts and feeling go together
Day 6 Direction The Stop Technique
Day 7 Relaxation Yoga Nidra
Re-Cap and Reflect
Week 4:
Day 1 Awareness What is stress and where does it come from?
Day 2 Understanding Understanding the stress response
Day 3 Physical Health The three stages of stress
Day 4 Managing Stress When the pressure becomes too much
Day 5 Anxiety Solutions From stress to anxiety
Day 6 Direction Slow down
Day 7 Meditation Meditating on the five senses
Re-Cap and Reflect
Week 5:
Day 1 Philosophy Be kind to yourself
Day 2 Pranayama Exercise for anxiety and panic
Day 3 Direction Does it really matter?
Day 4 Organization Make lists and prioritize
Day 5 Correct Thinking Irrational thoughts and thinking errors
Day 6 Direction A trouble shared.........
Day 7 Relaxation Progressive muscle relaxation
Re-Cap and Reflect
Week 6:
Day 1 Awareness What is anxiety?
Day 2 Understanding Understanding anxiety
Day 3 Physical Health Activity Activity Activity
Day 4 Managing Stress Take a break and balance your stress
Day 5 Anxiety Solutions The gradual exposure system
Day 6 Direction Be mindful of your anxiety
Day 7 Meditation A powerful encounter
Re-Cap and Reflect
Halfway There : Remember Reflect Review
Week 7:
Day 1 Philosophy There’s no such thing as a mistake
Day 2 Pranayama Alternate nostril exercise
Day 3 Direction Relax your face
Day 4 Self-Esteem The confidence trick
Day 5 Correct Thinking Take charge of your thoughts
Day 6 Direction The Wheel of Life
Day 7 Relaxation Soft muscle relaxation
Re-Cap and Reflect
Week 8:
Day 1 Awareness What is a panic attack?
Day 2 Understanding Understanding panic attacks
Day 3 Physical Health Yoga stretches 1
Day 4 Managing Stress Pick and mix coping strategies
Day 5 Anxiety Solutions Anchoring to overcome anxiety
Day 6 Direction Live your life without regrets
Day 7 Meditation A walking meditation
Re-Cap and Reflect
Week 9:
Day 1 Philosophy Accept what you cannot change
Day 2 Pranayama Exercise for intense emotion
Day 3 Direction Help yourself by helping others
Day 4 Organization Organize your day with a Daily Planner
Day 5 Correct Thinking Thoughts that incite panic
Day 6 Direction Affirmations – It’s all in the mind
Day 7 Relaxation Creative visualization
Re-Cap and Reflect
Week 10:
Day 1 Awareness What is depression?
Day 2 Understanding Understanding depression
Day 3 Physical Health Yoga stretches 2
Day 4 Managing Stress Fulfilling our emotional needs
Day 5 Anxiety Solutions Thinking about things in a different way
Day 6 Direction Complementary Therapies
Day 7 Meditation A guided visualization for depression
Re-Cap and Reflect
Week 11:
Day 1 Philosophy Our inner resources
Day 2 Pranayama Exercise for depression
Day 3 Direction Is your personality causing your stress?
Day 4 Self-Esteem Boosting your self-esteem
Day 5 Correct Thinking It’s the thought that counts
Day 6 Direction Change
Day 7 Relaxation Relaxation using your breath
Re-Cap and Reflect
Week 12:
Day 1 Awareness Sleep awareness
Day 2 Understanding The do’s and don’ts of sleep
Day 3 Physical Health Taking care of yourself
Day 4 Managing Stress Perfectionism and stress
Day 5 Anxiety Solutions Put your problems in a box
Day 6 Direction Laughter is the best medicine
Day 7 Meditation Meditation on your journey so far
Re-Cap and Reflect
In Conclusion
1. Reflection
2. Re-Assessment
3. Where do I go from here?
4. My Top Ten Coping Strategies
"I love this book and it is no exaggeration to say that in reviewing it I have benefitted enormously. I have tried every excise, activity, suggestion, considered the advice, reflected on my own thoughts and experiences, and as a result I feel calmer, more optimistic and life is more enjoyable! In turn I will recommend to and use this book with my family, friends, colleagues and students to help them make the positive connections in their lives too." Ruth Lawton, Senior Learning and Teaching Fellow for Employability, Birmingham City University
"Anxiety, stress and depression are serious problems experienced by most of us at various points in our lives. Get Your Life Back offers a serious yet compassionate self-help approach towards overcoming these difficulties and developing resilience in the longer term. Both the structure and content are easy to grasp and highly informative. I would highly recommend this book." Dr Andrew Papadopoulos, Consultant Clinical Psychologist