3.2 (A) 28 Day Explanation
Welcome to the 28 Day Approach!Here, we will put all the information and exercises together, as you will create what works for you! From the information below, you will pick which exercises you feel have had the most impact, that you can use in a daily routine. The daily routine will be separated into morning, mid-day, and evening activities. You can follow the guidelines as below, or create your own routine, based on what you feel most comfortable doing.
Let's start by putting your focus and attention on these new POSITIVE words:
STRENGTH, CONFIDENCE, AND COURAGE!
For the best results, PLEASE follow this carefully.
First!
Set your phone to alert you three times a day, when you can give yourself a few minutes of your time.
Do WHAT YOU CAN... WHEN YOU CAN.
The more often you do these exercises and techniques, the easier the mind will grasp on to the concept.
So, if you have extra time, be diligent, and add an additional technique to your schedule!
If you have less time, that's ok...just repeat a couple affirmations to yourself, or an easy movement with breath. The key is to be sure you continue to practice these, multiple times, throughout your day. The more you practice, the quicker you will see results.
EACH DAY...
Before you begin, allow yourself to recognize that the most important aspect of this program are the words you use and how you think, WHILE you perform each exercise. When you smile, smile proud, and mean it! When you feel the movement of the body and breath, REALLY FEEL it. Allow yourself to tap inside. THIS is what makes all the difference in this program...
Lets also consider what we are putting into our bodies. Below, you will find ways to start changing any poor eating habits, knowing how food can affect how we are feeling.
Food intake:
Let's start by putting your focus and attention on these new POSITIVE words:
STRENGTH, CONFIDENCE, AND COURAGE!
For the best results, PLEASE follow this carefully.
First!
Set your phone to alert you three times a day, when you can give yourself a few minutes of your time.
Do WHAT YOU CAN... WHEN YOU CAN.
The more often you do these exercises and techniques, the easier the mind will grasp on to the concept.
So, if you have extra time, be diligent, and add an additional technique to your schedule!
If you have less time, that's ok...just repeat a couple affirmations to yourself, or an easy movement with breath. The key is to be sure you continue to practice these, multiple times, throughout your day. The more you practice, the quicker you will see results.
EACH DAY...
Before you begin, allow yourself to recognize that the most important aspect of this program are the words you use and how you think, WHILE you perform each exercise. When you smile, smile proud, and mean it! When you feel the movement of the body and breath, REALLY FEEL it. Allow yourself to tap inside. THIS is what makes all the difference in this program...
Lets also consider what we are putting into our bodies. Below, you will find ways to start changing any poor eating habits, knowing how food can affect how we are feeling.
Food intake:
- Start to reduce the amount of stimulants in the body. (Examples: coffee, chocolate.) If you drink coffee, start to decrease the amount by 1/4, OR switch 1/4 of a cup with decaf. Remember that your body really doesn't NEED caffeine. You only THINK you need it. Change your mindset. You DON'T need coffee. By going to bed earlier and getting better sleep, you will cure any NEED for any stimulants.
- Reduce or eliminate alcohol. As much as you think alcohol may "help", in the long run, it only adds to the problem.
- Reduce your sugar intake. Replacing simple sugars (candy, cupcakes, etc) with sweet fruit is a great way to help eliminate those sugar-y snack cravings. Pineapple, apples, oranges, bananas and kiwi are all nice and sweet, yet won't allow for as much of a crash that the simple sugars give. PLEASE NOTE: Sugar can feed into anxiety. Take note of your daily intake of sugar and jot it down. Reducing sugar intake is a great place to start in reducing symptoms. (For some, simply by changing diet can eliminate anxiety, but this is not the case for most, but certainly can help.)