|
Note
This site works best on a
laptop, desktop,
or tablet device (i.e. iPad).
This site is not yet optimized
for
use on smart phones.
PowerCount8 Pages:
.
When you donate,
you will receive a gift
that can...
save you $10 for
every $1 you donate
on things you and your
family already need!
SEE HERE
Guilt, Shame And Anxiety
Understanding & Overcoming Negative
Emotions
By Peter R. Breggin, MD
The Teens Girl's
Survival Guide
10 tips for making friends,
avoiding drama & coping
with social stress
By Lucie Hemmen, PhD
How To Win Friends &
Influence People
for Teen Girls
By Donna Dale Carnegie |
|
2-6
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!
PowerCount8
Daily Stress Clearing
Exercise
|
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 count 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.
Please try to be as specific as
possible. And just remember....
THERE ARE NO WRONG
ANSWERS!!!
Start each statement in your list with the letter
--
I
I've given you several good examples so you will know exactly what
you need to do.
You are welcome to use
these stressful examples in your list, and add more of your own.
These examples are offered to help REMIND you of many different
types of common stressful issues.
You SHOULD STILL
work through all of these examples even if they do not directly
apply to your own situation.
Also, wherever you see a
blank spot in a phrase, such as __________, please fill in the blank
your own appropriate response - if possible (and if it is
applicable).
|
What happened today that made me feel
upset or worried in any way?
My _______ yelled at me in front of ________ today;
Somebody cut me off on the road;
My car broke down in the middle of heavy traffic;
I 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;
My puppy tinkled on my pillow;
I spilled _______ on my ________ today;
My pen leaked ink all over my new _______ today;
I got a _______ stuck inside my _______ today;
My ______ spilled ______ all over my ______ today;
I messed up my shoes when I stepped in a pile of _______ today;
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 left my headlights on all day, and now my battery is dead;
I favorite show was
cancelled
for some _______ instead;
I think I may have caught a cold or flu today;
My coach 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;
I was bullied / harassed again by ________ today;
I was late for my _______ today;
I failed my _______ today;
I got laughed at for saying _______;
My ______ looked so bad today;
I got pushed in front of a bus today;
I felt so embarrassed when I dropped my ________ down the stairs;
My _______ yelled at me for not doing my chores;
I caught _______ spreading rumors about me behind my back;
________ said a nasty comment to me / about me;
Please
add more stressful issues of your own 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.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:
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
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!
So, just keep counting everyday!
It WORKS!
Next Page:
Module 3: Countering The Negativity In Your Life
PowerCount8
Course
Table of Contents
Copyright
©
PowerCount8.com
All rights
reserved -- Worldwide. |