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Get Out Of Your Head
A toolkit for
living with & overcoming anxiety
By Brian Sachetta
Be True To Yourself
-
Daily Affirmations & Awesome Advice For
Teen Girls
By Amanda Ford
Bold, Brave &
Courageous:
A No Fear Success Guide For Teen
Girls
By Wyjauna T. Montgomery Maom
How Champions Think
In Sport and In Life
By Dr. Bob Rotella
Express Yourself
-
A Teen Girl's Guide To Speaking Up &
Being Who You Are
By Emily Roberts
The
Body Image Workbook For Teens
Activities to help girls develop a healthy body image
in an image-obsessed world
By Julia V. Taylor
The
High School Survival Guide
Your Roadmap to: Studying, Socializing, Succeeding
By Jessica Holsman
The Teens Girl's
Survival Guide
10 tips for making friends,
avoiding drama & coping
with social stress
By Lucie Hemmen, PhD
The World Needs Who
You Were Made To Be
By Joanna Gaines
The Conscious
Parent's Guide To Raising Girls -
A Mindful Approach To Raising A Strong, Confident Daughter
By Rebecca Branstetter
& Erika Shearin Karres
Guilt, Shame And Anxiety
Understanding & Overcoming Negative
Emotions
By Peter R. Breggin, MD
Become A BETTER
Musician
|
|
2-5
Whether
you believe you can do something, or you believe you can't,
YOU'RE RIGHT!!
Thought
x
Emotion
=
Reality
Yes, it's true...the
popular expression, "We are what we eat" makes a great deal of
sense. Think about it, if you MOSTLY eat fattening junk food, then
your body will tend to become fat and junky.
And then, of course, there's my favorite expression: "You become
what you think and say about yourself." This simply means that if
you routinely put yourself down with negative self-talk, then what
else could you expect to believe about yourself?
Therefore, by the same token, it is also quite accurate to say that
"We attract to us what we think about most." That's because....Energy
Flows To Where Your Attention Goes.
By this I mean, if you MOSTLY think negative thoughts, and you have
highly negative beliefs about your self, your life, and your
surroundings, then you will likely ATTRACT that same kind of
negative energy into every area of your being. That is because...YOUR
THOUGHTS, whether positive or negative,
INFLUENCE YOUR
REALITY.
Not only do you have a choice of what
kinds of foods you put into your body; but you also have a choice of
what kinds of thoughts you allow to exist in your mind.
Negative thinking people tend to attract other negative people (and
negative problems) into their lives.
Whereas, positive-minded people attract positive people (as well as
positive opportunities) toward them.
So, which would YOU rather have in your
life, positive opportunities or negative problems?
This powerful
exercise works very much like the "Find
and Replace" function on your computer.
Only, instead of finding and replacing a certain word or phrase, you
are identifying and then replacing a
destructive, self-limiting, negative belief with a highly positive,
self-empowering, and life-changing belief!
This will show you how empowering it can be to make positive
personal choices in every area of your life.
|
----------------------------------------------------------------------------------------------------------------------------------------------------
This
is your
PowerCount8 Protocol for
Identifying
Your Self-Limiting, Negative Personal Beliefs
and then...
Choosing to Replace Them With New, Empowering,
Positive Beliefs
This powerful technique is designed to positively enhance your sense
of self worth by clearing out the
self-limiting negative beliefs you may hold about yourself, and
about your world...and then replacing those destructive, negative
beliefs with highly positive, self-empowering beliefs that will
serve to improve your entire life!
No matter how many competitions you may have won, and how
accomplished you may have become in your sport, there will always be
that nasty little "Doubting Demon" residing in the back of your
mind, doing his absolute best to trip you up and make you question
your abilities...and repeatedly doubt yourself...no matter what you
do to prevent it! This Doubting Demon has been created over the
course of many years
of harboring negative beliefs that have consequently taken a firm
hold within your subconscious mind.
Using the PowerCount8
procedure will rapidly help you to eliminate those limiting beliefs
that have been holding
you back. And then will result in your developing a whole new calm
sense of self confidence --
not only in
your abilities in your chosen sport or activity, but in literally
EVERY area of your life!
Plus, in addition to eliminating any negative beliefs that currently
exist in your subconscious mind, you will now know precisely how to
instantly neutralize, and remove any new negative beliefs that may
pop into your
mind
at any time throughout your life! |
DO THIS FIRST:
Make a list of every negative emotional belief you have about yourself, your
life,
your environment, the world, etc.
Don't be afraid to add something if it feels like a negative belief.
Please try to be as specific as possible.
And just remember....THERE
ARE NO WRONG ANSWERS!!!
Write each issue as a stated declaration phrase...and start each
statement with "I
believe"
.
(see examples)
Instead of just listing your negative beliefs, make a personal
declaration of them.
For example:
Instead of just
saying "I'm overwhelmed",
declare your deep feelings of being overwhelmed this way...
"I
believe
math is so
overwhelming to me!" or
"I
believe that
everything in my life is so overwhelming to me!" etc.
I've given you several more good examples
so that you will know exactly what you need to do.
You are
welcome to use these negative beliefs in your list, and add more of
your own...These examples are offered here
to help REMIND you of many different types of common negative
beliefs.
Also, wherever you see a blank space in a
phrase, such as __________, please fill in the blank with your own
appropriate response - if possible. |
What
negative beliefs do
I have that I would
prefer to change into positive
beliefs?
I
believe I am such a big failure,
I believe I am a born loser,
I believe I am too slow and weak for ________,
I believe I am not good enough to ________,
I believe that I just do not measure up to others in ________,
I believe I am going to be a terrible Team Captain,
I believe my friends & family will resent me if I do better
than them,
I believe this injury will keep me from getting a college
scholarship,
I believe I will not get into a good college,
I believe all of the negative comments I hear about myself from
others,
I believe I am very unattractive,
I believe I am fat and ugly,
I believe I am too short / too tall / too big / too small to
________,
I believe that everyone hates me,
I believe I am completely unlovable,
I believe that I don't deserve to have anything good and
positive in my life,
I believe everybody thinks I am weird,
I believe that everybody is making fun of me,
I believe I am stupid because I _________,
I believe the world is a cruel and scary place,
I believe I'll never find a decent paying job,
I believe we're in big trouble, because the news always seems
so bad,
I believe that our government doesn't care about the true
welfare of the people,
I believe the world is so overwhelming and stressful,
I believe that because my relatives have diseases, I will also
get them,
I believe that since my family isn't rich, my options in life
are very limited,
I believe that everything in my life is overwhelming me,
Please add more
of your own
examples to this list.
Also:
If you have any other negative beliefs about your competitive
athletic abilities, then you should add them to your list now,
so you can change those beliefs into empowering, positive
beliefs.
Optional...
If you have a supportive family member or friend, they can also
help you by saying the statements, while they count backward
from 8, themselves, along with you. Yes, both of you can do it at the same time.
Frequently, having somebody else help you with this can greatly
enhance your progress.
They can also help to keep you on track, as well as motivate
you if you become discouraged. Perhaps they can even add some
additional negative beliefs to your list that you may have
forgotten. It is common that they may also begin to feel more
relaxed and confident about themselves after counting with you. |
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.k.a.
a
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
your negative emotions, caused by a
negative issue, using the special anxiety-clearing exercises in this
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:
Create Your
Power-Phrases...
Write
"Even though"
in front of each of your statements,
and
add 87654321 after your statements.
Then, add "I
CHOOSE"
to the
end of each statement:
For example: if your one of
you negative beliefs is...
"I believe I will never make it to
the starting lineup on my team."
You would then place
Even though
in front of the phrase,
and add - 87654321,
I CHOOSE
- at the
end of that phrase, so it would read:
"Even
though I believe I will
never make it to the starting lineup on my team,
87654321, I CHOOSE"
Do
that for every issue statement in your list from above.
You are welcome to modify the positive choice
Power-Phrases
so they are more applicable to your
own specific needs.
Just make sure every statement is positive, personal,
and in the present tense (as though it is already happening now).
DO THIS
THIRD:
Create Your New Power-Phrases
(positive
belief statements)
Now, I want you to think about all of the POSITIVE beliefs that you would gladly
CHOOSE
to have in your life
-- INSTEAD OF each one of those negative beliefs
you've added to your list.
For
example:
If one of your negative belief statements is
"Even
though I believe I'm fat and ugly, 87654321,
I CHOOSE"
And your positive choice belief would be "to
see myself as a slender and attractive person"
You would then add your chosen positive belief onto the end, so it would read:
"Even
though I believe I'm fat and ugly,
87654321
I CHOOSE to see myself as a slender and attractive person"
Another example:
If a negative belief statement on your list is
"Even
though I believe I am not good enough,
87654321,
I CHOOSE"
And your positive choice would be "to completely accept myself just as I am"
You would then add your chosen positive belief to the end of that statement, so
it would read:
"Even
though I believe I'm not good enough,
87654321
I CHOOSE
to
completely accept myself -- just as I am"
I've given you several good examples so that you will know exactly
what you need to do.
(But you will
need to create your OWN list of Positive Personal Choice
Preferences)
You are welcome
to use these negative beliefs & positive chosen beliefs in your
list, and add more of your own...
Even
though I believe I am such a big failure,
87654321
I CHOOSE to see myself
as a true winner in everything I do!
Even though I believe I am a born loser,
87654321
I CHOOSE to see myself
as the winner I am truly meant to be!
Even though I believe I am too slow and weak for ________,
87654321
I CHOOSE to see myself
gradually improving my speed and strength!
Even though I believe that I am not good enough to ________,
87654321
I CHOOSE to completely
love and accept myself just the way I am!
Even though I believe that I just do not measure up to others in
________,
87654321
I CHOOSE to see myself
improving everyday, in every way!
Even though I believe I am going to be a terrible Team
Captain,
87654321
I
CHOOSE to do the very best job I can as Team Captain!
Even though I
believe my friends & family will resent me if I do better than them,
87654321
I
CHOOSE to believe my friends and family will be proud of my
accomplishments!
Even though I believe this injury will keep me from getting
a college scholarship,
87654321
I CHOOSE to see my
_______ improving each and every day!
Even though I believe I will not get into a good college,
87654321
I CHOOSE to believe
100% in myself and my abilities!
Even though I believe all of the negative comments that I hear
about myself from others,
87654321
I
CHOOSE to remember that I am better than what anyone says about me!
Even though I
believe I am very unattractive,
87654321
I
CHOOSE to see myself as possessing many wonderful qualities!
Even though I believe I am fat and ugly,
87654321
I CHOOSE to see myself
as being slender and attractive!
Even though I believe I am too short / too tall / too big /
too small to ________,
87654321
I
CHOOSE to feel grateful for all of the wonderful qualities that I
have going for me!
Even though I believe that everyone hates me,
87654321
I CHOOSE to like
myself just as I am, no matter what others may think of me!
Even though I believe I am completely unlovable,
87654321
I CHOOSE to completely
love and accept myself, anyway!
Even though I believe that I don't deserve to have anything
good and positive in my life,
87654321
I CHOOSE to remember
that I AM worthy of having good things in my life!
Even though I believe everybody thinks I am weird,
87654321
I
CHOOSE to completely love and accept myself just as I am!
Even though I
believe that everybody is making fun of me,
87654321
I
CHOOSE to love and accept myself just as I am!
Even though I
believe I am stupid because I _________,
87654321
I
CHOOSE to see myself as a bright and well adjusted person!
Even though I believe that the world is a cruel and scary
place,
87654321
I CHOOSE to give
myself permission to feel safe and secure, anyway!
Even though I believe I'll never find a decent paying job,
87654321
I
CHOOSE to keep myself positive, no matter what the world might throw
at me!
Even though I believe we're in big trouble, because the news
always seems so bad,
87654321
I CHOOSE to be helpful
in any way I can be, to whomever needs my assistance!
Even though I believe that our government doesn't care about
the welfare of the people,
87654321
I CHOOSE to help
others any way I can, regardless of what the government does!
Even though I believe the world is so overwhelming and
stressful,
87654321
I CHOOSE to feel calm
and confident wherever I go, and whatever I do!
Even though I believe that because my relatives have
diseases, I will also get them,
87654321
I
CHOOSE to live my life to its fullest, and to help others to do so
as well!
Even though I believe that since my family isn't rich, my
options in life are few,
87654321
I CHOOSE to feel
grateful for what I do have, and to help others in any way I can!
Even though I believe that everything in my life is
overwhelming me,
I
CHOOSE to feel a new sense of purpose as a result of using this
course! |
.
DO THIS FOURTH:
Perform Your Power-Count8
Procedure
And remember, this works the same way as anything else, the more repetitions
you do,
the better your results will be!
|
.
Step 1
Select a statement from your list above, and
mentally visualize (imagine)
yourself feeling the stressful intensity that you WOULD feel if that
issue was actually happening to you right now!
Step 2
Notice how much stressful anxiety you feel when you imagine yourself
actually being exposed to that issue.
Then, give that level of stressful anxiety a number rating between 0
- 10...
(with 0 meaning that you feel no anxiety; and 10 meaning that you
feel extremely high anxiety).
Write this number next to that statement on your list.
Step 3
Concentrate Deeply
on
the issue, and count backward from 8, until your emotional
distress has
been reduced down to nothing
(or when your number rating drops to ZERO)!
You will need to CONCENTRATE DEEPLY on how each issue makes you FEEL
(that means --
getting
your anxiety soaring to high levels)...then counting backward from
8.
Remember to take a DEEP breath in through your nose,
and exhale
slowly through your mouth!
REMINDER...
If there are any examples listed that do NOT cause you
to feel any anxiety or stress, then
simply clear through each one of
those examples as though you DO feel (just pretend) anxiety and
stress
from them. Count backward from 8 for each one of those examples. Doing this will help to insure
that you
will be less likely to be affected by those issues at some
point in the future!
Step
4
Now, check to see how you feel about that issue.
Notice if the anxiety you
now feel from that issue has decreased from how it felt before you
started. If you still feel some remaining anxiety from the
issue, give it a number on the 0 - 10 point scale. If it is above a
0 (zero), then you should do additional rounds of
the backward counting.
Your goal is to reduce
your anxiety all the way down to zero
(no anxiety remaining)
by repeating this process.
Keep repeating this process until you no
longer feel any anxiety from each issue you've listed.
Doing this will break the
neuro-connections between the negative
THOUGHTS
in your mind, and the FEELINGS
in your nervous system -
throughout your body!
You will gain positive results for some issues much faster than you
will for other issues.
So, just be patient, and your results will come for you.
This
is a process, NOT an event! |
IMPORTANT:
.
|
You SHOULD STILL
work through EVERY example
I've given you...even if that issue doesn't directly apply
to your own situation.
There often tends to be some commonality between many of the various
negative issues. Therefore you will also gain tremendous benefits by
clearing EVERY issue example listed
above. The more unwanted
neuro-connections you break, the overall better you will feel.
Doing this will help to insure that you will be less likely to be
affected by those issues at some point in the future!
It is this repeated use, while concentrating on the issue, that
gradually weakens and reduces your stress and anxiety levels down to
zero: Repeated
counting weakens the amount of emotional intensity you feel from
your negative issues. Each round whittles away more and more
of the negative emotional connection between your brain and your
body, so that the negative emotions will no longer have any affect
on you.
And then, we basically "rewire" your brain by replacing that
negative thought with a positive affirmation, which we 'cement into
place' by repeating over and over. This is VERY
effective!
-------------------------------------------------------------------------------------------------------------------------------------------
NOTE...
It is very common for
other thoughts or emotions to pop into your mind while you're
backward counting.
While you're doing the exercises, you will likely discover
all kinds of new, unrealized thoughts and emotions that may have
been buried deep within your subconscious mind for years...possibly
even since your early childhood.
If at anytime, while you're working through any of the exercises in
this course, you notice any other negative thoughts or
stressful emotions popping up, even if they do not directly apply to
the particular exercise you're working on at the moment, then
you should write them down, and take
some extra time to backward count for all of those negative issues, as
soon as possible!
It's THOSE negative thoughts and emotions that will get in your way
as you go forward in life! |
This
PowerCount8
methodology is so forgiving that you literally cannot get it wrong.
As long as you
are counting backward from 8, while you're concentrating on an issue,
it's working for you!
So, just keep counting
everyday!
It WORKS!
Next Page:
2-6 Daily Stress Clearing Exercise
PowerCount8
Course
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