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Under Pressure
Confronting The Epidemic
of Stress & Anxiety in Girls
By Lisa Damour, Ph.D
Guilt, Shame And Anxiety
Understanding & Overcoming Negative
Emotions
By Peter R. Breggin, MD
Get Out Of Your Head
A toolkit for
living with
and overcoming anxiety
By Brian Sachetta
Stopping The Noise
In Your Head
The new way to overcome anxiety & worry
By
Reid Wilson, Ph.D
The Anxiety Survival Guide For Teens
By Jennifer Shannon
Accelerate Your
Learning & Memory
Attract Your
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|
3-14
How do you feel when your friends expect you to DO something
that you don't feel comfortable doing?
PowerCount8
Protocol for
Clearing Out Any
Stress & Anxiety You Feel
From Peer Pressures
DO THIS FIRST:
Make a list of every emotion you feel when you are expected to do
something
you're not comfortable doing.
Don't be
afraid to add something to the list if it feels stressful to you.
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 makes me feel upset when I am expected to do something that I'm just not
comfortable with?
I feel so pressured to
_______,
I keep feeling all this tension when ________ wants me to
_______,
I get so worried that _______ is going to make me _______,
I get so frustrated when I am being forced to ________,
I get so angry when people try to make me ________ even
though I don't want to,
I feel so _______ because I can't _______ when the others
want,
I feel so frustrated when I am expected to _______,
I get so upset when others expect me to be _______,
I feel so frustrated over not being able to ________,
I feel so frustrated over being afraid to _______ with my
friends,
I keep messing up at _______,
I get so upset when somebody calls me a ________ because I
won't _______,
I feel so upset whenever somebody mocks me because
I don't ______,
I don't feel comfortable when ______ wants me to ______,
I don't feel comfortable when ______ wants ______,,
I get so upset when somebody ridicules me just because I
refuse to _______,
I feel like no matter how hard I _______, I just cannot
________,
I get so frustrated because my friends are able to ________
but I'm not,
I wish my friends would accept me as I am, instead of
________,
I wish that ________ would just get off my back about
________,
I wish I could just die, because ________,
I often want to quit and walk away from it all,
I really want to tell _______ to just go ________,
I feel so mad that I want to hit something whenever _______,
I still feel some of this remaining stress from ________,
Please add more
of your own upsetting frustrations 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
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
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 it.
Then, add the following
words to the end of your statement:
"I
CHOOSE to relax, and remember that I am OK - just the way I am!"
For example:
If your statement
was..."I often feel so
much pressure to ______."
Your new statement would then become:
"Even
though I often feel so much pressure to
_______,
87654321
I CHOOSE to
relax, and remember that I am OK - just the way I am!"
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:
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:
3-15
Clearing Out Your Fear Of Public Speaking
(Doing this exercise also weakens
most other fears)
PowerCount8
Course
Table of Contents
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