|
Note
This site works best on a
laptop, desktop, or tablet-type
of
device (i.e. iPad).
This site is not yet optimized
for
use on smart phones.
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:
|
|
2-22
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!
Daily Stress Clearing
Tools
|
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.
|
What happened today that made me feel upset or worried in any way?
People laughed
at me today;
I got laughed at when _______;
My bus ran over a squirrel 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;
Our puppy tinkled on my pillow;
I spilled _______ on my favorite silk blouse today;
I tore my favorite skirt today;
My pen leaked ink all over my new _______ today;
I got a _______ stuck inside _______ today;
I messed up my favorite shoes when I stepped in a
pile of _______;
I tore my favorite _______ today;
I broke the zipper on my _______;
I forgot where I put my phone, again;
I left phone on the bus today;
I got outed today in the mall by ________,
While I was dolled up at the mall today, somebody shouted out
loud..."THAT'S A BOY!!"
I got followed around the mall today by the security guard;
My hat fell off while I was ________ today;
My favorite show was just bumped for _______ instead;
I accidentally forgot to use my
girl voice today on the
phone;
I think I may have caught a cold / flu today;
My teacher yelled at me today, because ________;
I got a detention today, because I
________;
I really hurt my _________ today;
I am worried about ________ for tomorrow;
I could not get my _______ to work right;
I left my cell phone _______ today;
I was bullied / harassed again by ________ today;
I was late for my _______ today;
I failed my _______ today;
I got laughed at while _______ today;
My ______ looked so bad today;
My hair looked so dreadful after getting caught
in the rain;
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.
|
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! |
------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
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!
|
Go to page 3-0
Module 3
– Helping You Move FORWARD – Into Your New Life
Copyright ©
TGNOW.com
All rights
reserved -- Worldwide.
|
