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The Positive Mindset™ Program
44%
​Before We Begin...
•Welcome!



​Part One:
Part 1 -Lesson 1: Understanding Anxiety 

• 1.1. (A) Discussions for Part One


• 1.1. (B) Definition of Anxiety (0:59)


• 1.1. (C) Difference Between Stress and Anxiety (1:32)


•1.1. (D) The Causes of Anxiety (5:39)


•1.1. (E) Summary


•1.1. (F) Personal Questions 
Part 1 - Lesson 2: Understanding Fear
• 1.2. (A) Fear: Definition, Types, Phobias, and Five Basic Fears (5:14)


•1.2. (B) Levels of Anxiety (2:07)


•1.2. (C) Understanding Panic / Panic Cycles (5:19)


•1.2. (D) Summary


•1.2. (E) Personal Questions
Part 1- Lesson 3: Understanding Muscle Tension
•1.3. (A) What is Muscle Tension (2:10)


•1.3. (B) Summary


•1.3. (C) Personal Questions 
Part 1-Lesson 4: Understanding the "Fight or Flight" Response
•1.4. (A) The "Fight or Flight" Response (2:39)


•1.4. (B) Two Sides of "Fight or Flight" Response (1:29)


•1.4. (C) Summary


•1.4. (D) Personal Questions
Part 1-Lesson 5 - Understanding the Mind and Body
•1.5. (A) The Role of Muscle Tension (1:31)


•1.5. (B) How Memory is Linked to Stress and Anxiety (2:41)


•1.5. (C) The Mind and Trauma (5:16)


•1.5. (D) Summary


•1.5. (E) Personal Questions
Part 1-Lesson 6 - Understanding How Anxiety Builds
•1.6. (A) How Anxiety Can Develop and Build (2:52)


•1.6. (B) Health Anxiety (1:45)


•1.6. (C) Summary


•1.6. (D) Personal Questions
Part 1-Lesson 7: Learning Acceptance
•1.7. (A) What We Will Cover


•1.7. (B) Learning How to Accept (2:10)


•1.7. (C) How We React (3:43)


•1.7. (D) Worksheet Exercise


•1.7. (E) Exercise Video: Accepting Ourselves / Others / Situations (7:36)


•1.7. (F) Accepting Our Anxiety (3:18)


•1.7. (G) Summary


•1.7. (H) Personal Questions
PART ONE REVIEW / Moving Forward
•Part One Review


•Daily Activities


•Personal Questions
•GOALS



​Part Two:
Part 2-Lesson 1- The Steps to Success! (#1-4)

•2.1 (A) The Steps to Success


•2.1 (B) STEP 1 - Gratitude! (1:21)


•2.1 (C) Exercise for Gratitude


•2.1 (D) STEP 2 - Exploring the Senses! (2:51)


•2.1 (E) Exercise Exploring the Senses


•2.1 (F) STEP 3 - Exploring the Breath! (2:05)


•2.1 (G) Explanation of Exercises (1:54)


•2.1 (H) Exercise One: Extended Exhale - How to use the Breath (1:37)


•2.1 (I) Exercise Two: Movement with Breath (1:23)


•2.1 (J) STEP 4 - Self Love! (2:18)


•2.1 (K) Exercise One: Cat/Cow (1:35)


•2.1 (L) Exercise Two: Side Angle Flow (1:15)


•2.1 (M) Exercise Three: Shoulder Rolls (1:27)


•2.1 (N) Summary


•2.1 (O) Daily Activities


•2.1 (P) Personal Questions
Part 2-Lesson 2 - The Steps to Success (#5-8)
•2.2 (A) STEP 5 - Focus! (3:36)


•2.2 (B) Four Easy Focus Exercises


•2.2 (C) Focus Exercise: Ankle Circles (3:05)


•2.2 (D) Focus Exercise: Balance (9:29)


•2.2 (E) Focus Exercise: Tapping (1:24)


•2.2 (F) STEP 6 - Meditation (0:47)


•2.2 (G) Types of Meditation: Guided vs. Silent (4:48)


•2.2 (H) Meditation Exercises: Guided (28:24)


•2.2 (I) Meditation Exercises: Silent (30:06)


•2.2 (J) STEP 7 - Recognizing Body Tension (3:41)


•2.2 (K) Exercise for Tension Release


•2.2 (L) STEP 8 - Importance of Feeling Safe (3:04)


•2.2 (M) Summary


•2.2 (N) Daily Activities


•2.2 (O) Personal Questions
Part 2-Lesson 3 - The Steps to Success! (#9-12)
•2.3 (A) STEP 9 - Affirmations (4:13)


•2.3 (B) Affirmation Exercise


•2.3 (C) STEP 10 - The Power and Benefits of Smiling and Laughter (4:41)


•2.3 (D) Blog posts: "Laughter and Why It's So Important" ; "The Smiling Experiment"


•2.3 (E) Creating and Releasing Positive Energy (3:54)


•2.3 (F) Exercise One: Smiling


•2.3 (G) STEP 11 - Gaining Inner Strength, Confidence, Courage, Happiness, and Joy - Explanation of the Exercises (3:19)


•2.3 (H) Exercise: Building Strength, Confidence, and Happiness (4:34)


•2.3 (I) Building Joy (1:17)


•2.3 (J) STEP 12 - Detect and Deflect - Detect the Signs of Anxiety (1:43)


•2.3 (K) How to Deflect Anxiety and / or Panic (Immediately)


•2.3 (L) How to Deflect Anxiety (Over Time)


•2.3 (M) How to Deal with Challenges as They Arise (3:27)


•2.3 (N) Exercise: Challenges (2:42)


•2.3 (O) Summary


•2.3 (P) Daily Activities


•2.3 (Q) Personal Questions
PART TWO REVIEW / Moving Forward
•Part Two Review


•Daily Activities


•GOALS 
Personal Questions

​Part Three:
Part 3-Lesson 1: Nutrition

•3.1 (A) Why nutrition is important during this process


•3.1 (B) Blog Post: Understanding How Food Can Help Manage Anxiety


•3.1 (C) Blog Post: 3 Best Nutrients for Managing Anxiety


•3.1 (D) Blog Post: Herbal Teas for Anxiety


•3.1 (E) Blog Post: Am I Drinking Enough Water?


Part 3 : 28 Day Step by Step Approach
•Explanation


•Morning


•Mid-Day


•Evening


•Other Helpful Tools


•Second Week


•After 28 Days


•How to Proceed


•"The Steps to Success" Easy Reminder


 

complete and continue
Previous Lesson (back one)
​2.1 (H) Extended Exhale Breath

Extended Exhale Breath:
​
The easiest way to use this breath is as follows: Inhale to a count of about 4 or 5, and extend the exhale to a count of about 7 or 8. Repeat this several times as you focus on the feeling of the air coming and going through your nostrils. You can focus on the chest cavity floating up and releasing down. You can even focus on a sound, like music, as you breathe.
The reason this is so affective, is that extending the exhale taps directly into the parasympathetic nervous system, which is the part of the nervous system that relaxes and calms the body. The more you practice this breath, the easier it is to calm the body when difficult situations arise.
When feeling anxiety, sometimes it becomes easier to relax the body when you apply movement to the moment. You can try to just sit quietly and breathe, or you may find this above exercise helpful. Try both, to see which one may be more helpful for you.
complete and continue