HOLISTIC INSTANT STRESS RELIEF TECHNIQUES!
Fast, effective, natural stress-busters To relax body, mind and spirit! by Colleen Flanagan “The Expert to Call When You’re Overwhelmed by It All!” www.EmoRescue.com 1
Holistic Instant Stress Relief Techniques Table of Contents INTRODUCTION .................................................................................................................................. 4 MEET YOUR STRESS-BUSTING EXPERT, COLLEEN FLANAGAN............................................. 5 WHAT IS STRESS? ............................................................................................................................... 6 WHAT ARE THE MAIN SOURCES OF STRESS? ............................................................................. 6 HOW DOES THE BODY RESPOND TO STRESS? ............................................................................ 7 WHAT HAPPENS WHEN STRESS RESPONSE CONTINUES? ........................................................................... 8 HOW DOES THE BODY RELEASE STRESS?................................................................................................. 9 FREED: FAST RELEASE OF EMOTIONAL ENERGY DRAINS ................................................... 10 HOW FREED WORKS ......................................................................................................................... 10 THE BODY-MIND CONNECTION ........................................................................................................... 11 GET FREED FOR STRESS RELIEF! ........................................................................................................ 12 EMOTIONAL FREEDOM TECHNIQUES-EFT®............................................................................. 13 EFT® FOR STRESS RELEASE ............................................................................................................... 13 >.................................................. 14 TOUCH AND BREATHE (TAB) EFT®.................................................................................................... 15 “CHOICES” EFT® ............................................................................................................................... 16 “WHAT IF” EFT® ............................................................................................................................... 17 EJT: EMOTIONAL JOY TECHNIQUE ....................................................................................................... 18 QUICKIE STRESS-BUSTERS WITH FREED! ................................................................................. 19 DEEP BREATHING ............................................................................................................................... 21 MUSIC/RELAXING SOUNDS THERAPY .................................................................................................. 22 VISUALIZATION – TAKE A ONE-MINUTE VACATION ............................................................................. 23 AROMATHERAPY ................................................................................................................................ 24 ENVIRONMENTAL STRESS MANAGEMENT (ESM) ................................................................................. 25 RECORDED COMEDY ROUTINES ........................................................................................................... 26 PROGRESSIVE MUSCLE RELAXATION (PMR) ........................................................................................ 27 THOUGHT STOPPING – CONSCIOUS SELF-TALK .................................................................................... 28 WRITING STRESSFUL FEELINGS IN A JOURNAL OR LETTER .................................................................... 29 Writing Tips ................................................................................................................................... 29 Three simple, fun techniques to begin and de-stress! ....................................................................... 29 Reflective Writing........................................................................................................................... 29 Cathartic Writing ........................................................................................................................... 30 Unsent Letters ................................................................................................................................ 30 LIVING IN THE PRESENT ~ THE POWER OF NOW! .................................................................................. 31 FIFTEEN BONUS QUICKIE STRESS-BUSTERS! ........................................................................... 32 TEN TIME MANAGEMENT TIPS..................................................................................................... 33 ADDITIONAL RESOURCES.............................................................................................................. 34
2 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques CAUTION Although anyone may find the practices, information and exercises in this book to be useful, it is sold with the understanding that the author is NOT presenting specific medical, psychological or emotional advice. No information in this book is intended to be a diagnosis, prescription or cure for any specific kind of medical, psychological or emotional problem. Each person and animal has unique needs and this book cannot take these individual differences into account. Any person suffering from any ill health, including allergies or substance sensitivities of any kind should consult with a medical doctor or licensed specialist before practicing the methods described in this book. USE AT YOUR OWN RISK!
Copyright Notice Copyright 2010 by Colleen M. Flanagan, EFTCert-l Certified EFT Practitioner, Expert Kinesiologist and FREED Founder All Rights Reserved Worldwide No part of this book may be distributed or reproduced in any form or by any means without the written permission of the author.
You have MASTER RESALE RIGHTS to this E-Book! You may SELL this e-book and keep 100% of the profits. Suggested retail price is $20. You may include this e-book in membership site or bundle it with another products. You may also GIVE AWAY this e-book for free or use it as a bonus / incentive to get subscribers. This is a copyrighted work. You may NOT alter or modify this “Holistic Instant Stress Relief Techniques” e-book in any way.
3 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Introduction Congratulations! You’ve decided it’s now time to blast away your stress and live a joyful, confident and healthy life! Stress affects people, their families, co-workers, employers and job performance around the world. Are you feeling stress in your life, too? The American Institute of Stress reports that stress contributes to 40% of employee turnover 60-80% of all work-related injuries 75-90% of primary care physician visits This E-Book will explain: • • •
The four primary sources of stress The short and long term effects of stress on the body Simple stress relief techniques you can apply to yourself anywhere, anytime to release stress and enhance your
Clarity Confidence Productivity Goal Achievement Joy, Peace and Contentment Physical and Emotional Health
Break Through The Stress Barrier and Feel Better FAST!!!
4 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Meet Your Stress-Busting Expert, Colleen Flanagan Colleen Flanagan is a success coach living in Phoenix, AZ who holds a certificate in ESM: Environmental Stress Management. Colleen also holds EFT: Emotional Freedom Techniques® certificates (basic and advanced) from energy-work pioneer Dr. Pat Carrington. Colleen obtained her certification as an EFT® Practitioner by EFT® Founder Gary Craig in 2009. Colleen has over 34 years of experience in domestic and international business environments and has coached individuals on five continents to use Instant Stress Relief Techniques to release stress and fears, set goals and create joyful, successful lives. Stressed for Success After several years of working in a stressful corporate environment as a software engineer, Colleen suffered from peptic ulcer disease and hypertension. She tried the pharmaceuticals prescribed by her doctor, but hated the side effects. Colleen knew there had to be a better way to heal herself, not just mask the symptoms. She sought methods to quickly and naturally relax and rejuvenate her mind, body and spirit. Colleen believed that exercise, proper diet and sleep were keys to releasing stress, but she theorized that there must be faster ways to release stress as soon as it occurs. After years of research, she’d gathered many tried and true techniques to release stress, including EFT. She became a fulltime EFT practitioner in 2004 after two years of using this modality on herself and others. She shared EFT and her other techniques with her stressed family, friends and colleagues who encouraged her to write a book or give classes to help others feel better fast. In 2005, Colleen began presenting Instant Stress Relief Workshops for Phoenix women’s organizations and corporate groups. In 2009, Colleen created FREED: Fast Release of Emotional Energy Drains. continues to provide stress relief for people and animals around the world.
FREED
This e-book is a compilation of the information from her workshops, years of research on stress and quick ways to release it as well as thousands of EFT® and FREED sessions which helped both human and animal clients release stress. Enjoy!
-Colleen Flanagan “The Expert to Call When You’re Overwhelmed By It All!”
5 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques What is stress? One of the Merriam Webster dictionary’s definitions of stress is a physical, chemical, or
emotional factor that causes bodily or mental tension and may be a factor in disease causation. Yes, even the dictionary says that stress can make us sick!
What are the main sources of stress? 1.
Physiological: poor nutrition, lack of exercise, inadequate sleep
2.
Environment: pollution, noise, traffic, pollen, weather
3.
Society: unexpected changes, deadlines, financial issues, disagreements and almost any loss, e.g. someone we love, our security or even a treasured item
4.
Thoughts: brain interprets events (such as a change) as threatening and imagines something horrible will happen
Stressful thoughts trigger the primeval response of I’m a lover, not Fight or Flight. a fighter… bye! Put up your dukes and fight!
6 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques How does the body respond to stress? Since prehistoric times when our ancestors lived in caves and hunted prey, human bodies have prepared for fight or flight in response to real or imagined problems.
Your mind is so powerful that even thinking about a frightening, stressful situation can begin the body’s flight or fight response. Yikes!
The first major researcher on stress, Dr. Hans Selye, discovered that our modern day bodies still react like the cavemen and prepare to fight or flee by taking the below actions: 1.
Cerebral cortex (thinking part of brain) sends alarm to the hypothalamus gland which is the main stress response switch located in the mid-brain
2. The hypothalamus gland stimulates the sympathetic nervous system 3. Heart rate, breathing, muscle tension, metabolism and blood pressure increase 4. Hands and feet chill as blood is directed from extremities and digestive system into the larger muscles to help your body fight or run 5. Diaphragm locks, stomach may feel upset or “get the butterflies” 6. Pupils dilate to sharpen vision and hearing becomes more acute.
Stressful situations can happen in seconds, but it may take hours or days for the body to recover from the event.
7 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques What happens when stress response continues? As long as the mind perceives a threat, the body remains in shutdown mode. During relentless real or imagined stress, such as fearing change/loss or feeling anxious about increasing family responsibilities, long-term negative effects may occur in the body. In addition, little stressors may accumulate each day, week and month. The body is never allowed to recuperate from any of these stressors, so the stress response continues.
Bodies react to continued stress in this way: 1.
Adrenal glands secrete corticoids (adrenaline or epinephrine, and nor-epinephrine)
2. Corticoids slow down or stop digestion, reproduction, cell growth, tissue repair and repress the body’s immune system 3. Long-term stress can damage body parts and processes: Lungs (asthma, bronchitis and other respiratory conditions) Insulin production is affected, creating onset of adult diabetes Cell tissue repair is suspended, causing bone decalcification, osteoporosis and susceptibility to fractures Immune system repressed, increasing susceptibility to colds and influenza and/or exacerbating chronic pain conditions Continued release and depletion of nor-epinephrine may contribute to depression, weight gain, lack of focus and drive Aging process is accelerated
Some doctors believe that 95% of us are born with good genes. Our beliefs and perception of the environment are the control mechanisms that shape our DNA and health. Long stressful periods of not feeling safe can lead to chronic illness.
8 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques How does the body release stress? 1.
When brain decides situation no longer dangerous, it stops sending emergency signals to brain stem, which stop the panic messages to the nervous system
2. Several minutes after danger signals are shut off, the flight or fight response burns out 3. Metabolism, heart rate, breathing, muscle tension and blood pressure return to normal levels 4. In 1975, Herbert Benson named the body’s restorative process “the relaxation response” in his book of the same name.
Based on the idea that our mind triggers the stress response, he suggested we can use our mind to change our physiology to improve our physical and mental health.
I feel so very relaxed…and stress-free! Ahhhhhh!
Let’s explore ways to instantly change our physiology and replace stress with positive energy!
These stress relief techniques are to be USED AT YOUR OWN RISK! They are not a replacement for a doctor’s care!
9 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques FREED: Fast Release of Emotional Energy Drains Colleen Flanagan founded FREED after learning, applying and teaching various holistic techniques to relieve emotional and physical pain. Colleen simplified the emotional release techniques by creating one simple technique for to relieve most conditions by clearing one major energy meridian. FREED has been successfully used worldwide for releasing fears and negative emotions that are the core issues of physical and emotional distress. Clearing the body’s Governing Meridian while focusing the mind on the emotional upset with the intention of releasing it works faster and more effectively than prescription drugs or talk therapy. Most people who use FREED report that when an emotional or physical pain or discomfort is completely released, it never returns.
How FREED Works We often stuff our stressful emotions because expressing them is too painful. This repression may result in physical and emotional conditions including unhealthy addictions and lifestyles. Research has shown that each thought creates a specific energy frequency. Thought frequencies linked with strong emotions disrupt the body's energy system and may become trapped in the energy meridians. According to Traditional Chinese Medicine (TCM), twelve major meridians exist in a mammal’s body. Meridians are like underground rivers flowing with energy, called Chi. Meridians surface near the skin at acupressure points. The Governing Meridian (GM) controls the “Guardian Chi”, is connected to many other meridians and nourishes the spinal cord, brain and many other organs. Clearing the GM of stagnant energy re-
energizes and re-balances the energy system, positively affecting the body and emotions. FREED is designed to help you to identify the offending emotions and release them from your energy system via the GM. As you become more adept at identifying the emotional blocks to be released, the higher your FREED success rate should be. FREED, like many techniques, is not always 100% effective with everyone or everything.
Before you learn how to use FREED, let’s briefly explore how negative emotions caused by stress can cause physical lack of wellness.
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Holistic Instant Stress Relief Techniques The Body-Mind Connection Unreleased fearful emotions locked in the energy meridians may block the body’s natural healing process. The body may manifest physical and emotional conditions that symbolically indicate the block for example: Foot or leg aches from fears of not being safe while walking a painful life path Skin conditions from unexpressed anger and fear trapped under your skin Headaches from too many fearful thoughts constantly coursing through your mind Shoulder pain due to fears about carrying the weight of the world on your shoulders Mid-back pain indicates fears about personal or professional control issues Lower back pain due to a lack of trust and fears about money issues
Where are you
holding your stress?
For more information on how your emotions and mind can affect your wellness, please consider check out these fabulous Body ~ Mind Connection Books: (1) “You Can Heal Your Life” (published in 30 languages worldwide) by Louise L. Hay (2) “Heal Your Body A-Z: The Mental Causes for Physical Illness and the Way to Overcome Them” by Louise L. Hay (3) “Your Body Speaks Your Mind: Decoding the Emotional, Psychological, and Spiritual Messages That Underlie illness” by Deb Shapiro.
11 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Get FREED for Stress Relief! Below is a basic FREED technique to release stress. For information on advanced techniques or to schedule a free consultation on how FREED can help you, please email
[email protected] – thanks! Simply focus on the thought or event associated with the stressful emotion with the intent to release it then run your hand 3X over your Governing Meridian (shown below). This action clears and rebalances the GM, affecting the entire energy system. Relief of stress and fear may occur within moments. How to GET FREED from stress!
The Governing Meridian (GM) runs in a straight line from the tailbone over the center of your head, ending at the center of your upper lip. Briskly rub your hands together about 10 seconds to charge your energy ONE TIME before you begin to apply FREED. Do this before each time you begin. Slowly skim either hand in the opposite direction that the GM runs, from the upper lip over the center of the face and head, down the back of the neck as far is comfortable for you, as you repeat the below phrases three times.
I NOW release all fears of failure in my ancestral DNA and this life past lives causing this stressed-out condition. I forgive and bless myself and everyone involved. I NOW release all fears of having too much success in this life and my ancestral DNA causing this stressed-out condition. I forgive and bless myself and everyone involved. I NOW release all fears that I am not safe in this life, my ancestral DNA causing this stressed-out condition. I forgive and bless myself and everyone involved. I NOW release all fears that the bad times will never end in this life and my ancestral DNA causing this stressed-out condition. I forgive and bless myself and everyone involved. I NOW release all fears of being rejected and abandoned in this life and my ancestral DNA causing this stressed-out condition. I forgive and bless myself and everyone involved. After your energy system is clear of negative emotions about a disturbing event (real or imagined), you will retain the memory of it but feel no fear. If you still feel afraid, then apply more FREED to your GM. If specific fears stress you out about love, money, work, loved ones or even world situations, speak about these fears (aloud or to yourself) as you clear your GM. www.EmoRescue.com for more info on FREED plus other effective products and services!
12 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Emotional Freedom Techniques-EFT® Stanford University engineer Gary Craig founded EFT® in the 1990’s. It is now used for everything from sports performance enhancement to allergy relief by thousands of healthcare practitioners and lay people worldwide with success rates over 80%. EFT®, like FREED, defies conventional medical beliefs (years of therapy or masking the symptoms with drugs are needed) by encouraging the body to heal itself by removing blockages in the energy system. Applying acupressure by tapping with fingertips on acupuncture points while focusing your mind on the emotional upset often works faster and more effectively than acupuncture, drugs or talk therapy.
EFT® for Stress Release Colleen began experimenting with EFT® and other “acupressure for the emotions” types of modalities to relieve her work-related stress in 2002. She found EFT® easy to use for fast relief of any negative emotions and stresses. In 2003, she bought every DVD that Gary Craig offered at that time and spent hours learning the art of EFT® while de-stressing herself. By 2004, she passed Dr. Carrington’s exams, obtained the Basic and Advanced Practitioner certificates and began helping people around the world to tap away their stressful fears and feel safe to create the life of their dreams! In 2009, Colleen passed Gary Craig’s foundational EFT® exam and earned the right to use “EFTCert-l” after her name, as a Certified EFT® Practitioner.
“The cause of all negative emotions is a disruption in the energy system.” --EFT® founder Gary Craig If you’re a fan of EFT® and have read Gary Craig’s newsletter and website articles, you know that many people, including Colleen, have added their own customizations to EFT®. The EFT® method described below is how Colleen uses EFT with herself and her clients, based what has worked over her many sessions and years of experience.
Remember to aim EFT® at the specific emotional upset that is the root of the problem, i.e., the core issue. An indication that you’re not addressing the core issue is that EFT® is not effective in lowering your distress level.
13 Colleen Flanagan, EFTCert-l
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> © 2010 Copyright by Colleen Flanagan, EFTCert-l ~ www.EmoRescue.com EFT® is a powerful tool to release your fears. ~ USE AT YOUR OWN RISK ~
4. The 9 Gamut Procedure: The Gamut point is between and about an inch below the knuckles of the ring finger and little finger
1. Determine the Core Issue: What fears are causing your stress: fear of failure, fear of not being safe, fear of rejection, fear of abandonment, fear of success, and/or fear that the tough times won’t end? 2. Assign Severity: on a scale of 0 to 10 (10 being excruciating emotional pain and 0 being no negative emotions or pain), identify the fear severity. (If unsure, make a guesstimate.) 3. The Setup Phrase Tapping: Repeat the below phrases (customized for your condition) 3 times while rubbing your Sore Spot (SS) OR tapping the Karate Chop (KC) point with your fingertips:
"Even though I have this (repeat core issue fear from step 1), I deeply and completely love and accept myself, forgive myself and anyone who caused this fear. I now release this (core issue fear). ” Modify the above as needed to fit your own stressful circumstances and fears. If unsure which fear to address, think of the worst that could happen; then the aim the EFT® at that fear.
Continuously tap on the Gamut point while performing each of these actions once: • Close your eyes • Open your eyes • Eyes hard down right to floor • Eyes hard down left to floor • Roll eyes in a clockwise circle • Roll eyes counterclockwise circle • Hum 2 seconds of any song • Count to 5 aloud • Hum 2 seconds of any song. Stop tapping on the Gamut point. 5. The Reminder Phrase Tapping: Tap at least 7 times on each of the following energy points while repeating the Reminder Phrase, e.g., “My fear of failure to keep my job, then lose my house and become homeless.” each point.
Tap these points (EB) eyebrow (SE) side of eye (UE) under the eye (UN) under the nose (CH) above chinbone
14
The Reminder Phrase Tapping (continued): Tap the collarbone point (CB), located one inch down and one inch to the right or left of the hollow of the throat. Tap the under arm point (UA), located about 4 inches below the armpit center.
Tap the 5 hand points (4 fingernail bases and karate chop points of either hand). Inside & outside wrists (below wristbone) and the crown of the head can be tapped, too (Optional points). You’ve completed one round of tapping! 6. Re-assign Severity: think about the issue you’ve tapped on then determine the new severity on a scale of 0 to 10. Reapply EFT® as needed until level 0 is reached and you’re no longer afraid about the core issue fear. Inability to get to level 0 usually means you’re not addressing the core issue or that a new emotional layer of fear has surfaced, which is one of the 5 fears from step 1. Keep on tapping to de-stress for your physical and emotional wellbeing!
EFT® Tips •
Reapply EFT® until severity zero is achieved, which should completely release that particular stress.
•
If the SUDS level does not decrease, you are not aiming EFT® at the core issue which is usually a feeling of not being safe which includes a fear of failure, abandonment, rejection or success.
•
If SUDS level increases, another core issue has likely surfaced to be released.
•
If memories of uncomfortable situations (including childhood traumas) come to mind as you tap, these situations may be at the root of the problem. Perhaps you and your family argued months ago about your work situation. When faced again with working excessive overtime, you may feel angry at your boss, but the core issue is a fear of rejection from a family conflict.
•
Talking or thinking about a disturbing event while tapping on the various face and torso points works better for some individuals than repeating the same phrase while tapping.
•
Tap in positive affirmations on the top of your head in addition to the other points on the face and torso.
Touch and Breathe (TAB) EFT® The TAB technique is used with EFT® but instead of tapping on the various points, touch or massage the acu-points while focusing on the core issue, then breathe deeply: 1.
Lightly touch the EFT® point with 1 to 4 fingers depending on the location and at the same time focus deeply on the cause of the stress then… 2. Take one full respiration (one inhale, one exhale) while maintaining contact at the EFT® point. 3. Move to each of the EFT® points, touching and breathing. 4. Check the severity level and re-apply until at zero.
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Holistic Instant Stress Relief Techniques “Choices” EFT® Dr. Patricia Carrington’s Choices EFT® statements feel empowering to use and can help dissolve any disbelief about the EFT statements or positive affirmations. I often use her powerful “I choose” statements in sessions with my clients. Simply insert “I choose” into your EFT® statements while you tap: “Even though I’m afraid, angry and sad that no one knows how hard I’ve worked and what stress I’ve been under, I choose to know that I am a great person who is loved and appreciated. I choose to accept myself and this situation completely.” “Even though I overeat and use food to comfort me due to all this stress and fear, I choose to believe that I am lovable and smart enough to use my EFT to release this stress, eat less, get more sleep and feel joyful each day just to be alive.” “Even though I feel stressed-out, overwhelmed and disorganized and I’m afraid this will never end, I choose to feel calm and be organized. I choose to believe that I deserve all the best in life!”
Even though I’ve felt stressed and afraid of life’s obstacles, I now choose to jump over all obstacles in my Path to Success!
16 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques “What If” EFT® Dr. Carol Look’s “What if…” EFT® tapping opens the doors for new opportunities in a comfortable, positive manner. Just pose your affirmations and desires as questions while you tap: Eyebrow: WHAT IF I could actually relax and enjoy the flow of my life? Side of Eye: WHAT IF all this EFT actually released my fears and stress? Under Eye: WHAT IF I don’t need to feel afraid about all this work to be done? Under Nose: WHAT IF I am releasing my blocks to joy right now? Chin: WHAT IF I DO deserve to feel relaxed and happy much as others do? Collarbone: WHAT IF I am already on my way to clearing the blocks to relaxing? Under Arm: WHAT IF I am attracting increased abundance, health and peace right now and all I need to do is relax? Top of Head: WHAT IF the tapping has shifted my energy so much that I am already releasing my stress and fears, then attracting more success?
Tap out those stressful emotions & tap in the good feelings!!
What if I relaxed and let my life unfold like a beautiful flower? What if I let my inner child out to play and run through the sprinklers of life?
17 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques EJT: Emotional Joy Technique Carol Tuttle is an EFT practitioner, speaker, radio and TV personality and author of Remembering Wholeness: A Personal Handbook for Thriving in the 21st Century. Carol recommends using EFT® every day to create a healthy, prosperous life using her EJT: While tapping on the below eight EFT points… (1) Eyebrow (EB) (2) Side of Eye (SE) (3) Under Eye (UE) (4) Under Nose (UN) (5) Chin (CH) 6) Collarbone (CB) (7) Under Arm (UA) (8) Top of Head (H) …repeat the following sentences every morning as part of your preparations for the day or on your way into work!
It’s amazing how well each day goes. It’s as if the Universe knows who I am and what I want and like a giant magical Genie, all my wishes are granted. Things flow to me in a timely way. I am dancing with the Universe! When I wake up in the morning, I am infused with energy, joy and well-being. I’m glad to be alive. I can hardly wait to exercise my body and seize the day. I love the joy of the unfolding of my life. I love the new surprises that come my way, my ability to move with them, and the inspiration that comes to me effortlessly. I love knowing that I have infinite choices and that I can manifest my future! As you practice using EFT® for positive emotions, you will program these energy patterns in your being and as a result emit a more vibrant life force energy which will attract to you a more vibrant, prosperous, and graceful life.
18 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Quickie Stress-Busters with FREED!
Water flushes stress toxins and re-energizes your body! Drink plenty of water to hydrate your body, flush out those nasty toxins and stress! Research shows that often when we are tired or hungry, drinking an 8-12 ounce glass of water will re-energize the body and satisfy our hunger. Most people’s bodies are dehydrated everyday, which leads to sluggishness, fatigue, foggy thinking and consuming unhealthy food and drinks. Water is fat free, too! Is water too boring for you to drink? Add a lemon, lime or orange slice or drink it out of a fancy glass. Clear that boredom via FREED as you run your hand 3 times over your GM: “I release this fear that I’ll always think that water is too boring to drink and I’m afraid of depriving myself of the chemicals in soda pop and other unhealthy drinks. I accept that water helps me relieve stress and it blesses my body with good health.”
Relaxation for Clock Watchers! Are you are a clock watcher? Write a word that de-stresses you like “Relax” or “Peace” or “Prosperity” on a piece of clear tape, then put it over your watch or the clock on your wall. Use FREED to release your stress about any deadlines that are causing you to watch the clock: “I now clear this fear I’ll never make the deadline to finish this project! I now release this fear that I might lose my job if I don’t get this done on time. I know that I am making progress and will finish it on time, then celebrate my success with my loved ones!”
19 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques De-clutter and De-stress! Clutter drains our energy. It distracts our subconscious and conscious mind, and can increase stress at home and on the job. De-clutter your living and work space to relax and feel the stress drain away.
I’ve GOT to clear this clutter before I lose my mind!
If you find yourself procrastinating, the task may seem too large and daunting. Commit to putting away, throwing away or filing several items a day or clearing one area, countertop or tabletop a day. Little steps will get the job done!
FREED is an effective way to release your blocks to clearing clutter: “I release this fear that clearing my clutter will take too long and I don’t have time to spare! I now bless my house and workspace by removing at least 3 pieces of clutter every day.” “I release this resistance to clearing clutter because I’m afraid of losing control! I now accept that I’ve created this mess. I now feel safe to spend at least 15 minutes a day clearing this clutter and allow my energy to flow freely instead of being stuck in this mess.”
20 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Deep Breathing Anxiety may cause us to take shallow chest breaths which cause oxygen levels to fall. Low oxygen levels in the cells are conducive to disease and cause the brain to send out stress signals, which accelerates the anxiety response. Deep breathing helps the lymphatic system to effectively detoxify the body. These deep breathing methods can be used while sitting at your desk or in a conference. NOTE: If you feel lightheaded performing any deep breathing, SLOW DOWN or resume your normal breathing. Deep Breathing: 10 to 0 countdown 1) Sit with hands in lap or on knees, feet flat on the floor and back straight. 2) Inhale deeply through your nose without forcing the breath. 3) Let your abdomen expand and imagine fresh, relaxing air filling your torso and when your lungs are full, say “ten”. 4) Exhale through your nose, imagining the stress rushing out of your body. 5) Inhale deeply again and say “nine” then repeat step 3. 6) Continue the countdown to 1 with each inhalation. 7) By the time you reach “zero” you should be feeling more relaxed.
Deep breathing also oxygenates my cells and keeps me energized! Yipee!
21 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Music/Relaxing Sounds Therapy According to the American Music Therapy Association, “Music therapy improves the quality of life for persons who are well and meets the needs of children and adults with disabilities or illnesses. Music therapy interventions can be designed to:
promote wellness manage stress alleviate pain express feelings enhance memory improve communication promote physical rehabilitation.
Research in music therapy supports its effectiveness in a wide variety of healthcare and educational settings. Healthy individuals can use music for stress reduction…as well as passive listening for relaxation.” Selecting and listening to a specific type of music to change your mood is very effective for people whose primary sense is auditory. ♫♪♫
Rocking out energizes me and elevates my mood in seconds!
♪♫
A few minutes of dancing (or chair dancing at work) while listening to your favorite tunes can boost your metabolism, refresh, relax and refocus your mind!
22 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Visualization – Take a One-Minute Vacation Visualization works because our brains cannot tell the difference between what is real and what is actively imagined. When you imagine yourself in a relaxing, imagined environment, the brain responds by sending anti-stress signals to the body. The stress relief principle behind visualization and imagery is to mentally create a tranquil place such as an exotic location you always wanted to visit, or to return to somewhere you felt relaxation and bliss, like a favorite vacation spot.
I’m visualizing myself on a beach, feeling the ocean air on my skin, smelling the flowers, sipping an icy fruit drink!
Hang photos of relaxing, comforting scenes on your walls or keep them at your desk. When feeling stressed, gaze at the photos and imagine yourself actually THERE, as you breathe evenly and incorporate your five senses: o
SEE the brilliant sunset and clouds, the ocean waves and distant island
o
SMELL the fragrance of tropical flowers and the salty sea air
o
FEEL the sun’s warmth on your face, neck and arms, the warm sand beneath your feet and the chilly drink in your hand
o
TASTE an explosion of flavor as you sip your favorite beverage, perhaps a cool, refreshing soda or pineapple orange juice or a comforting cup of hot chocolate or a smooth latte with a sprinkle of nutmeg.
o
HEAR the seagulls overheard and the waves lapping against the shore
Imagine deep, unspeakable peace flowing into you with each inhale and the stress flowing out as you exhale. Continue until you feel completely filled with peace and relaxation, and the stress is all gone.
23 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Aromatherapy Aromatherapy is the practice of using concentrated oils from plants to promote psychological and physical well-being. Aromatherapy is a great way to relax and soothe, or re-energize during the day. Scents provide a link to memory and emotions. Aroma is powerful because of the direct link between your sense of smell and the limbic system. When aromatic messages reach the limbic system they are processed instantly and instinctively and trigger a strong reaction when associated with a memory. The flavors and smells of childhood foods seem to leave an indelible mark, and adults often return to them, without always knowing why. These "comfort food scents" become a source of pleasure and reassurance -- a fact that fast-food chains and bakeries use to their advantage. Childhood memories of mom’s freshly baked cupcakes can translate into frequent adult visits to the local bakery for comfort foods. What scents trigger pleasant memories for YOU? Why not keep those scents handy in the form of essential oils, sprays or even hand lotions and enjoy a quick whiff when you feel stressed? Sample some essential oils at your local vitamin shop or health food store and choose the one or combination of aromas that appeal to you the most.
Essential Oil Lavender
Effect on the Body Relaxes and relieves stress
Sandalwood
Relieves insomnia and depression
Juniper berry
Reduces anxiety and anger
Chamomile Rosemary
Reduces stress Stimulates and sharpens the mind
24 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Environmental Stress Management (ESM) ESM is a non-conventional, holistic health maintenance program created by Dr. Victor L. Frank II in 1994 and used by practitioners in the USA, Canada, the UK and Australia. The program: Trains lay people and healthcare personnel how to apply acupressure on acupuncture points to halt and reverse the damage to the body from energydraining stress, noise, air and water pollution. ESM treatments can also relieve headaches, stress, lack of energy and emotional overload as they rebalance the energy meridians so the Chi can flow again. Did you ever notice that we rub their foreheads when feeling perplexed or overwhelmed? This is the body’s instinctive way of releasing negative emotions by stimulating several acupuncture points located above the brow bone and below the frontal eminence, the two knobs of bone on either side of the forehead. Stimulating the points in that area while breathing deeply for 20 to 30 seconds can bring instant yet subtle stress relief as well as clarity in your thinking processes.
To employ the ESM Emotional Release Technique: 1.
Using the fingertips of both hands, probe the forehead area above the brow bone and below the two bony knobs on either side of the upper forehead until you find areas that are tender to the touch.
2. Gently rub these areas with your fingertips or knuckles as you slowly breathe in peaceful, relaxing breaths and slowly exhale all stresses and worries. 3. After completing 3 deep inhalations and exhalations, the process is complete. You should feel a subtle energy shift and relaxation.
25 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Recorded Comedy Routines Laughter is truly the best medicine. Dr. Lee Berk and fellow researcher Dr. Stanley Tan of Loma Linda University in California have been studying the effects of laughter on the immune system. Their published studies have shown that laughing is healthy because it •
Lowers blood pressure
•
Reduces stress hormones
•
Increases muscle flexibility
•
Boosts immune function by raising levels of infection-fighting T-cells, diseasefighting proteins called Gamma-interferon and B-cells, which produce diseasedestroying antibodies
•
Triggers the release of endorphins, the body's natural painkillers, and produces a general sense of well-being.
In a study published in the Journal of Holistic Nursing, patients were told one-liners after surgery, before painful medication was administered. Those exposed to humor perceived less pain when compared to patients who didn't get a dose of humor as part of their therapy.
Perhaps the greatest benefits of laughter are that it’s free and has no known negative side effects…but it is contagious!
TIP: If you are a fan of stand-up comedy, keep a CD of your favorite comic in sight and available for instant stress relief. Listen to just one comedy routine and feel the stress drain out of you with every chuckle!
26 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Progressive Muscle Relaxation (PMR) Progressive Muscle Relaxation is a simple method of systematic deep muscle relaxation. By tensing groups of muscles for a few seconds then very gradually releasing the tension, deeper than normal levels of muscle relaxation can be attained. As well as deepening physical relaxation and heightening our awareness of areas and levels of tension, this technique elicits a mind/body ‘relaxation response’ and a general state of mental and emotional calm.
TIP: If you have pain, an injury or weakness in your body, use Autogenic Muscle Relaxation (AMR) instead of PMR. Repeat a key word such as “relax” or “peace” and merely imagine yourself flexing then relaxing your muscles from head to toe. AMR is an effective stress reliever if you’re in a tense meeting or in public and cannot physically stretch. Relax the Legs 1) Raise your right leg a few inches from the floor. Arch the foot back and tense the muscles in the leg. Hold for several seconds then relax. 2) Repeat in the same way with the left leg. 3) Repeat with both legs at once. Relax the Arms, Neck, & Shoulders 1) Make a fist with your right hand. Hold it for several seconds then relax. 2) Make a fist with your right hand and bend the arm at the elbow, to tighten your bicep. Again, hold it before relaxing. 3) Repeat the same two steps with the left arm. 4) Now repeat with both arms at once. 5) Hunch both the shoulders up, and tense the neck and shoulders. Hold it before relaxing. Notice the contrast between tension and looseness. Relax the Facial Muscles 1) Relax your facial muscles in exactly the same way. Raise your eyebrows as far as you can. Imagine your forehead muscles becoming smooth and limp as they relax. 2) Tense the muscles around your eyes by squeezing your eyelids shut. Relax all the muscles around your eyes. 3) Clench your jaw by biting your teeth down. Relax your jaw.
Take a deep breath then stretch your arms comfortably over your head. Feel the relaxation flow into your body!
27 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Thought Stopping – Conscious Self-Talk What do you say when you talk to yourself and how does that impact how you act and react, personally and professionally? Your self-talk, whether out loud or in your mind, can set you up for success or failure. Do you get up every morning, tell yourself it’s probably going to be “another one of THOSE” days and sure enough you have a terrible day? When you’re starting a challenging task, do you continually tell yourself and others what a pain the task is going to be? According to behavioral psychologists as much as 77% of self-talk is negative. Negative self-talk such as "It's no use, no one cares" causes worry, lack of confidence and increases stress. Our senses, thoughts, impressions, what we hear from ourselves and others programs our subconscious. Once the information is imprinted in our subconscious, the only way to change the habitual repeating of thoughts or behavior is to STOP, ERASE and REPLACE (SER) the negative messages with new, positive messages, e.g., Example of SER technique on: “I’m so stupid; I lost my keys again!” STOP: ERASE: REPLACE:
Say “Cancel, cancel!” or “Stop, stop!” Say, “It’s not like me to lose my keys. Everyone loses things sometimes. It doesn’t mean I’m stupid.” “I always put my keys in the same place in my purse or my home.”
Morning and Afternoon Empowering Self Talk I Feel Healthy, Strong, Happy, and Empowered Today! I Have More Joy, Peace of Mind, and Energy Than Ever! I Feel Safe and Confident Today and Every Day! I Am ... On Top In Touch and In Control Today is an Incredible Day! Repeat this positive SELF TALK out loud to yourself 3 times each morning and afternoon for 21 days and notice the difference in the quality of your days! If you cannot believe the above affirmations, use FREED to release the disbelief or fears that you’ll never feel good no matter what you do.
28 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Writing Stressful Feelings in a Journal or Letter Studies completed by scientists at Southern Methodist University and Ohio State University College of Medicine have proven that writing contributes directly to your physical health. Tests conducted by a team of clinical psychologists and immunologists demonstrated that subjects who wrote about stressful events experienced: 1. 2. 3. 4.
A boost in their immune system functions A decrease in visits to the doctor’s office Fewer absentee days Generally improved physical health
Writing Tips 1.
Journaling is for your own use, spelling, handwriting, and grammar should not be major concerns.
2. The purpose of this writing is to dump your feelings and experiences to paper or disk. 3. You may choose to throw away your writing or burn it as a rite of letting go of the event or stressful feeling.
Three simple, fun techniques to begin and de-stress!
Reflective Writing Be an observer of stressful events that are happening to you or around you, in a way that helps put them into perspective. 1.
Begin writing with the phrase, "It was a time when...," then let yourself describe the event in detail, use as many of your senses as possible. What were the sounds, smells, sights, feelings, etc. that were present?
2. Write about the event as though you were observing yourself. Use "she" and "he" rather than "I" in your sentences. Describe the activities as an outside observer. Frequently this helps give perspective to an otherwise very personal experience.
29 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Cathartic Writing Write about all your pain, fear, anger, frustration and grief. 1.
It may help to begin with the phrase, "Right now I feel...," then let yourself write whatever comes out.
2. If you run out of feelings, re-read what you've just written and then write the next thing that comes to mind.
Unsent Letters Write a letter to someone who hurt or offended you. This writing method gives you a safe place to express your true feelings when you may not be able to talk with the person directly. It is a powerful way to process the emotions that come up on the job or in any relationship. 1.
Begin with a salutation, just as you would if you were writing a letter, "Dear...." then let your emotions express themselves.
2. Letters written in anger should never be mailed, but destroyed once the feeling has been relieved.
While you are writing or after you've written, you may feel a deep emotional release which is exactly what contributes to the healthy impact of journaling.
30 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Living in the Present ~ The Power of Now! “The past is history, the future is a mystery; the present is all we have.” -- Author, teacher and speaker Louise Hay Bestselling author and teacher Eckhart Tolle has written several books published worldwide about using “The Power of Now”. Tolle believes that while the mind is a fabulous instrument when properly used, most of us allow our minds to use us instead of vice versa. Taking a break from the racing “mad monkey mindset” to savor the present moment, even for a few seconds, can produce deep peace, clarity and relaxation. Tolle advises, “At first the gaps will be short, a few seconds perhaps, but gradually they will become longer. When these gaps occur, you will feel a certain stillness and peace inside of you…with practice, the sense of stillness and peace will deepen. In fact, there is no end to its depth. You will also feel a subtle emanation of joy arising from deep within: the joy of Being.”
Two Techniques to Live in the Present Instead of thinking of your to-do list when engaged in routine activities, concentrate on your breathing and appreciate your five senses while you perform the task. When walking to a meeting, getting in or out of your car, washing your hands or microwaving your lunch, feel the air on your face and arms, notice the colors and textures of your surroundings, listen to the sounds, take several deep breaths and feel how your lungs expand. Appreciate all your senses at work and feel grateful for the miracle of YOU. Start observing the voice in your head as if you were a reporter, e.g., “Look at all those scary thoughts s/he’s entertaining. No wonder s/he’s so stressed out!” When you do this, the thought loses its power over you because you are no longer identifying with it; instead, you are making fun of the stressful thoughts. When you leave the present moment to resume your thinking, your mental processes should feel refreshed.
Your measurement of success using the Power of Now is the degree of peace and rejuvenation you feel afterward. Whenever you need a creative idea or solution, get into the Present Moment. Amusing how he freaks out about things that will likely never happen. He’s really scared himself this time. No wonder he’s so stressed out.
If I don’t get this project done on time I’ll get fired! I’ll never find a decent job! I’ll end up homeless and starving and alone!
31 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques FIFTEEN Bonus Quickie Stress-Busters!
(1) Start today to take control of time wasting activities. Calls or visits from negative people will stress you even further. Simply say, “Sorry, I’m too busy to talk now. I’ll get back to you when I have time to visit.” (2) Make a daily to do list that includes healthy rewards for your achievements. (3) Read a page of a motivational or inspirational book every hour. (4) Take breaks from your day to breathe, walk or vigorously exercise. (5) Do Yoga, Tai Chi or Chi Gung, even while sitting at your desk. (6) Play with your children and pets – be a child again! (7) Do something nice but unexpected for someone. (8) Go to a park or shopping mall and people-watch. (9) Cut back on your junk food and caffeine consumption. (10) Avoid negative people and situations whenever possible! (11) Stop listening to depressing TV and radio news shows. (12) Listen to a motivational speaker online or on CD. (13) Don’t take on more than you can handle – say “No thanks” more often. (14) Redecorate your workspace with uplifting pictures and affirmations. (15) Treat yourself like you’d treat your best friend, with unconditional love, support, respect, humor and kindness.
32 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques Ten Time Management Tips Do you manage your time or does your time manage you? We all have 24 hours to use each day, but do you know how to best use those 24 hours to your advantage? Do you start your day knowing what you want to achieve and how you are going to achieve it? Stress and fatigue are often caused by the thoughts of tasks you haven’t done. The below tips should help you relax and de-stress. 1.
Be prepared: Before leaving for the day, clear your workspace and make a “To do” list for the next morning.
2. Conquer the clutter: Clutter drains your energy. Schedule 10 to 15 minutes each week to clear your work area of old papers and other clutter. 3. Know thyself: What time of the day are you most energetic? Rivers can't be forced to flow uphill, nor should you try to work against your energy system. Schedule the toughest work for your peak productivity period if possible. 4. Emulate others: If someone else always seems to be ahead of the game or has a faster way of doing something, ask them how they organize and execute their tasks. Perhaps you've overlooked some shortcuts. 5. Don’t procrastinate: Do not postpone important matters that are unpleasant. Jobs rarely get more pleasant by being postponed. Do it now! 6. Stay focused: When you start a piece of work, try to finish it without interruptions. If you have to finish it later, you will lose time picking up where you left off. 7. Push back: If your leader doesn’t know you’re drowning in projects, how can they throw you a lifesaver? Learn to say ‘No, my plate is already full.’ 8. Where did the day go? Monitor how you use your time, and make conscious changes to your behavior. 9. Reorganize your workspace: Identify, reorganize and re-label all your project files clearly. Recycle all non-relevant documents. 10. Diffuse distractions: Little distractions can add up to a major drain on your productivity. Remove all items from desk (each piece of paper on your desk will distract your attention 5 times a day). By incorporating these simple time management strategies into your work day, you'll be more efficient, more organized, and feel less stress!
33 Colleen Flanagan, EFTCert-l
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Holistic Instant Stress Relief Techniques
“We are each responsible for all of our experiences.” –Louise L. Hay, Healer, Author and Teacher
Additional Resources As a former member of the deadly “Stressed for Success” club, I’d like to congratulate you on your path to healing! You’ve taken the first step toward your stress relief by downloading this ebook. Please try any of the techniques that appeal to you. I’ve used and taught them all with great success! To share YOUR favorite techniques to be included in the next edition of this e-book, please email them to me:
[email protected] If you’d like to: Subscribe to my free bi-monthly newsletter of energy-work tips for people and animals Find out more about my Private Sessions for Stress and Fear Release via FREED or EFT Read free articles on using energy-work for everything from substance sensitivities to stress to physical and emotional conditions Please visit my site www.EmoRescue.com or email me with any questions. Thank you! I wish you all the best in everything you do! Colleen Flanagan, EFTCert-l
“The Expert to Call When You’re Overwhelmed By It All!” 34 Colleen Flanagan, EFTCert-l
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