TRANSFORMING ANXIETY TO EMPOWERMENT

Introduction

Overview of Stress Transformation

Explore how Stress affects our Feelings, which Creates our Thoughts that cause us to React and our Ability to Control our Thoughts and Actions which changes the outcomes in our Lives. Anxiety is Feeling out of Control. Mastering your Self Creates Control your Self and Life which Maximizes your Power, Minimizing Injury to Self or Others.

Importance of Self-Awareness and Mindfulness

Self Awareness gives us the ability to Recognize the Root Causes of Stress, Allowing us to Make Conscious Choices through Boundaries as well as changing how we Respond which eliminates much unnecessary Pain and Suffering. Mindfulness helps us stay Present, reducing the impact of Anxiety, bringing us back to Balance and remembering, NOTHING IS PERSONAL even when others try and make it so. Healthy People do not Hurt People and the Truth is Meant to Guide us back to Health even when it is Uncomfortable for us. Together, they Empower us to Transform Stress into Serenity by fostering Acceptance and Control over our Reactions.

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Week 1: Understanding Anxiety and Self-Awareness

• Goal: Identify your Stressors and Understand your Reactions.

• Problem Area: What Triggers You? How do you Respond to them? You to Turn inward or Express outwardly? Do you Shut Down? Aggressive? Lecture?

• TOOLS. Wait to Respond for Three Seconds as you Inhale Strength to Maintain Control and Exhale the Negativity in Air instead of Damaging Actions and Words. Remember Nothing is Personal.

• Body: Incorporate a simple Exercise routine to Move Energy. ALWAYS Warm up your body by moving your joints gently to prevent injury, toes, ankles, knees, hips, waist, fingers, elbows, shoulders and neck for 5 minutes.

Routine:Stand up, Slowly Touch Your Toes or floor, Slowly Reach for the Sky, twist to the right, then to the left, back to center right arm down your leg and left reaching up, repeat on other side and Repeat.

• Mind: Keep a Journal to note down situations that cause you Anxiety or Stress, how you Responded and how you could have reacted in a Better Way.

• Spirit: Practice Mindfulness throughout each day to become aware of your Thoughts and Emotions. How Often do you have Negative thoughts about Your Self or Others? How you do feel around each person? How do they respond to seeing you?

• Celebration: At the end of the Week, Reward your Self for Taking Control of your Life. You Deserve Acknowledgement. What will Your Reward be? Choose something that is Healthy, as you are now Taking your Health as your #1 Priority.

• Impact: People are influenced by your Energy and Presence when they first see you. Be Excited to See Others and they will associate you with Happiness which Lifts the Energy around you.

• Breathing Exercise: Practice deep Belly Breathing as often as possible this week. Your belly should expand and chest and shoulders lift up. Then visualize your exhale as all of your Stress and Anxiety.

• Affirmation: "I am in Control of my Thoughts and Emotions."

• Emotional Control Tip: Practice Identifying and Labeling your Emotions.

• What Triggers might you Encounter in the coming week? How can You Prepare to Deal with these when they arise? Remember the Goal is to Maintain Peace at all Times. We are Creating HABITS that will eventually be your Normal Behaviour.

Week 2: Healthy Habits

• Goal: Improve Physical Health to better manage Anxiety.

• Problem Area: List Unhealthy Lifestyle Habits. Food. People. Beliefs. Addictions. Behaviours. The more Truthful you are, the faster you will Heal.

• Body: Add more Fruits and Vegetables to your Diet.

• Mind: Learn about the Impact of Diet and Exercise on Mental Health with a quick 10 minutes of research. I could tell you, but Wise People Seek for Truth on their Own, and I am Empowering you. Reach out on the Creating Consciousness FB page and Make a Post with your Photo introducing your Self with name so you can find yourself with ease. This will be your Personal Thread to ask for and give Advice. You are putting in the effort to build a community to trust and help you.

• Spirit: Chew each bite of your Healthy Meals 10-20 times as you Focus on Giving Thanks for it and Visualize it shrinking any Illnesses in Your Body. This connects your Mind and Body, which Heals your Spirit in the nourishment.

• Celebration: Treat yourself to a Healthy Meal that you Love.

• Impact: Share a Healthy Recipe Item with a Friend. Make it for them or invite them to make it with you.

• Breathing Exercise: Practice 4-4-4-4 breathing technique. Inhale for 4 breaths, hold for 4, exhale 4, hold 4 and repeat.

• Affirmation: "I Nourish my Body with Healthy Choices."

• Emotional Control Tip: Practice Mindful eating to stay present. Use Eating time to connect your Mind with Healing through the Food you eat. Do not Mindlessly Eat. Think of how the food got to your plate. How it traveled and how it was prepared and give Gratitude for the Blessing many others do not have. Visualize it shrinking the illnesses inside you.

• Review Past Week Stressor and How the Tools Helped as well as unexpected Stress and how you dealt with it. How could you have had a better outcome? Create a plan for upcoming Triggers in the Week.

Week 3: Mindfulness and Relaxation

• Goal: Learn and Practice Relaxation Techniques.

• Problem Area: Constant Worry or Overthinking.

• Body: Yoga Asanas.

• Mind: Guided Meditation.

• Spirit: Spend as much time each day with Breath and Muscle Relaxation by Inhaling as much as possible, holding to Gather the Stress as long as possible but still able to exhale completely in a controlled manner, releasing the tension in your muscles, relaxing your body.

• Celebration: Give your Self a Face Massage.

• Impact: Teach a loved one a Relaxation Technique.

• Breathing Exercise: Inhale as much as possible and hold for as long as possible and then inhale more and hold repeat until you are entirely full and exhale completely all of the tension in your lungs. This Strengthens lungs and opens your chest for Healing of Heart. It prevents and minimizes respiratory infections and effects of breathing issues.

• Affirmation: "I am Calm and Relaxed."

• Emotional Control Tip: Use Mindfulness to stay Present and avoid Spiralling into Worry. Catch your self as soon as possible and Distract your self. Our Mind can move from thoughts by CHOICE. Distractions Heal and Prevent Spiraling.

Week 4: Positive Thinking

• Goal: Challenge Negative Thoughts and Practice Gratitude.

• Problem Area: Negative thought Patterns.

• Body: Practice Smiling in the Mirror each Morning and Say, “I attract Positive Experiences and I deserve Kindness and Respect”

• Mind: Challenge Negative Thoughts and replace them with Positive ones as soon as you Notice.

• Spirit: Keep a Gratitude Journal.

• Celebration: Enjoy a Peaceful Walk as you Give Gratitude for your Blessings

• Impact: Begin the Habit of Complimenting People and Children that you catch doing nice things.

• Breathing Exercise: Inhale Positive and Exhale Negative Energy

• Affirmation: "I choose Positivity and Gratitude."

• Emotional Control Tip-Remember Nothing is Personal even when People are Trying to impact you Negatively.

Week 5: Social Connections

• Goal: Strengthen your Social Connections.

• Problem Area: Isolation or Lack of Social Support.

• Body: Participate in a Group Physical Activity.

• Mind: Reach out to a Friend or Family Member each Day.

• Spirit: Volunteer in your community.

• Celebration: Host a Small Gathering like a picnic or Hobby Coffee discussion in your city

• Impact: See how Many People you can make Smile each day.

• Breathing Exercise: Practice alternate Nostril Breathing good for stress reduction and better brain function. The more healthy our Brain is, the Easier it is to navigate this world and minimize suffering.

• Affirmation: "I am Connected and Loved."

• Emotional Control Tip: Practice Expressing your Feelings to Others.

Week 6: Self-Care and Balance

• Goal: Prioritize Self-care and find Balance.

• Problem Area: Neglecting self-care or Overworking.

• Body: Schedule time each day for an activity you enjoy. 15 minutes a day for one year of a hobby will make you better than 90% of those that do that hobby at the end of the year. Skills make you Valuable to Society and Increase your Self Worth and are a distraction to the Stress of Life. It is Medicine.

• Mind: Set Boundaries to ensure a Balance between Work and Leisure.

• Spirit: Spend time each day in quiet Reflection or Meditation. 15 minutes or more

• Celebration: Give your Self a foot massage after you bathe, trim your nails, scrub your feet and give gratitude to them for carrying you where ever you go. For their Resilience and Strength.

• Impact: Share a Self-Care tip with Someone and Ask them what they do for Self Care to learn a new way to care for your Self.

• Breathing Exercise: Exhale slowly and hold for as long as possible. Try and Lengthen each exhale and hold.

• Affirmation: "I take care of my Self and Maintain Balance in my Life."

• Emotional Control Tip: Practice saying "no" to avoid overcommitting yourself. You do not have to Explain the No.

Conclusion

• Continue using Learned Techniques and Keep Developing New Healthy Habits

• Reminder of Community Support, Tools and Life Coaching Packages

• Always prepare for Unexpected Obstacles and How to Better Be Prepared for the Future.

Q&A Session

• Questions and Discussion

Go into the Creating Consciousness Community and Post your Questions and Comments.

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