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Course Pages:
Table of Contents
Read THIS Page First
What Causes Your Anxiety?
Your Best Anxiety Solution
Frequently
Asked Questions - 1
Procedure
For Use
Practice Exercises
Frequently
Asked Questions - 2
Module 1
–
Removing Emotional Trash
Module 2 –
Helping You Feel Better TODAY
Module 3 –
Helping You Move FORWARD
Module 4 – Parents' Program
Module 5 – Siblings' Program
Help Guide
Helpful Offers For You
My
Mission For Backward8
Courses
Contact Us
TGNOW Pages:
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5-5
Doing
this next exercise everyday before you go to sleep can dramatically
improve
your quality of sleep, as well as help you fall asleep much quicker!
Backward8
Your Daily Stress
Clearing Tools
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This can be
very useful for helping you to get a good
night's sleep before a stressful day...you can greatly
improve your sleep the night before an important event by
simply focusing your attention on any stress or anxiety you
may be feeling, and counting backward from 8 until
you no longer feel any stress remaining. |
DO THIS FIRST:
Identify Your
Stress-Causing Issues...
Every night before you go to sleep, try to recall any stressful
events or
situations that had upset you, or worried you during the day.
Wherever you see a blank space in
a phrase, such as __________,
please fill in the blank with your own appropriate response - if
possible.
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People laughed
at us today;
Somebody cut me off on the road;
My car broke down in the middle of heavy traffic;
I ran over a ______ on the road today;
I heard this bad news about ______;
I forgot to get ______ on the way home today;
I dropped my ______ in the bathtub today;
Oh ______, my new puppy tinkled on my pillow;
I spilled ______ on my ______ today;
My pen leaked ink all over my _______ today;
I got a stain on my new ______ today;
I got a _______ stuck inside my _______ today;
I messed up my new shoes when I stepped in ______;
I tore my favorite ______ today;
I broke the zipper on my ______;
I forgot where I put my keys, again;
I locked my keys in the car today;
I fell off the roof again today;
I left my headlights on all day, and now the battery is
dead;
My favorite show was cancelled today;
I think I may have caught a cold or flu today;
My boss yelled at me today, because ______;
I hurt my ______ today;
I am worried about ______ for tomorrow;
I just paid all my bills today, and now I'm broke;
I could not get my ______ to work right;
My ______ was bullied/harassed again by ______ today;
I was late for my ______ today;
I failed my ______ today;
My father punished me for ______;
I got laughed at while ______ today;
My ______ looked so bad today;
I felt so embarrassed when I dropped my ______ down the
stairs;
My ______ yelled at me for ______;
I caught ______ spreading rumors about me behind my back;
______ said a nasty comment to me/about me;
I still feel some of this remaining stress from ______;
Please add more of your
own stressful issues to this list.
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Note:
Whenever you clear out the anxious intensity from the negative
aspects of an issue, it can be extremely helpful
if you replace that negative issue with an empowering,
positive CHOICE statement
(a
Backward8
Power-Phrase).
And, there is nothing more empowering than making a
definitive choice to do something. That is why this
next step gives you a positive-choice affirmation
immediately following the removal of a negative issue using
the special anxiety-clearing exercises in this
Backward8
course.
PLUS, this step will help to make it a permanent habit for
you to automatically LINK a positive thought to any negative
issue, so that whenever something negative happens to you, a
positive thought will immediately
and automatically pop into your mind –
instead of a negative thought! |
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DO THIS SECOND:
Pay very close attention to your tongue for a minute. You want to
let your tongue relax completely on the bottom of your mouth. Let go
of any tension that you might feel in your tongue. Just let it
relax!
Then count backward from 8 while you concentrate on each
of those upsetting events...until you no longer feel any emotional intensity from them.
It
can be very helpful for you to repeat a reminder phrase while you're
counting.
Keep repeating
this process over, and over...until you can no longer FEEL any
stress from that situation.
Remember to take a deep breath, and exhale slowly after you complete
each round.
This can be
very useful for helping you to get a good night's sleep before a
stressful day...you can greatly improve your sleep the night before
an important event by simply focusing your attention
on any stress or anxiety you may be feeling, and counting backward
from 8 until you
no longer feel any stress remaining.
Doing this before you go to sleep will also help you to sleep
more relaxed, and with pleasant dreams. You will awaken feeling
considerably rested and refreshed!
Don't Forget To Do This, Also:
In the morning, if you
expect to have a stressful day ahead, count your
stress away early -- before you get your day started.
Focus your attention on whatever it is that's causing your stress,
and count backward from 8 until you no longer feel any stress remaining!
Also helpful:
If you've had a bad dream during the night, be sure to clear
out any stress and anxiety you may still
be feeling from that dream. You'll be surprised at how much of a
difference this can make in your day!
Counting several times a day will help you feel far more calm and
confident in everything you do.
You can even do the counting during your lunch break, to feel more
relaxed and stress-free all day.
EXTREMELY IMPORTANT
After you've cleared out any stressful issues that may arise, be sure
to visualize (while counting) for ONE FULL MINUTE that you are having
a fantastic day. You are happy. Other people are accepting you for
who you are. You are laughing with your friends. And your life is
improving more and more everyday! |
It is this
consistent concentrating on the
negative thought,
and counting backward from 8
that gradually weakens and reduces your stress and anxiety levels down to zero:
Repeated drilling
effectively acts to reduce the amount of emotional intensity you're feeling from
your negative
thoughts
down to zero feeling.
Each round of drilling whittles away more and more of the
negative
emotional connection between
your brain and your body, so that the negative thoughts will
no longer have much
of an affect on you. It's highly effective!
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