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The Positive Mindset™ Program
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​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)​
3.2 (H)  How To Proceed / Setbacks

How to Proceed:
​
There is one thing that can separate you from being all you can be, and that is MOTIVATION.
You will only continue to succeed, as long as you are motivated to continue working on the exercises. Develop ways to incorporate the exercises into your daily life, in order to create "habits". These "habits" are what is going to keep your anxieties at bay.
Remember:
  • You aren't in control of anyone, or any situation that comes up. You are in control of how you REACT to anyone, or a situation that comes up.
  • Building strength, confidence, courage, and happiness within, will help you feel strong and safe inside. When we feel strong and safe, we are less likely to allow anxieties to run rampant within us.
  • The more accepting you are of yourself, other people in your life, and of challenging situations, the easier life can be. Learning to not let so many things bother us, allows for more peace and understanding in our lives.
  • Everyone reacts differently to situations, so, for example, know that if someone is miserable, they may want to instill some of that miserable-ness onto you, in order to make them feel better. It's not a reflection of you, but of them. Be kind, and recognize it is not you.
  • We are what we eat. Ingesting foods that make us feel tired and frumpy, (sugary foods, alcohol), do not help, as it will only enhance symptoms of anxiety and depression. Be sure to continue to lessen the amount of sugar in your diet, replacing with fruits and vegetables that can stimulate healthy energy and a better mood.
  • Find time to get outside and enjoy the fresh air. Apply walking and other outdoor exercises into your daily plan. There is nothing more refreshing than taking a moment to enjoy the great outdoors.
  • While outside, enjoy the nature that surrounds you. Take a moment to watch a squirrel, or notice a chipmunk, or a bird build a nest. Watch the limbs move on a breezy day, or just close your eyes and listen to the sounds of the birds, or feel the warmth of the sun against your skin. Allow nature to help you feel relaxed. Taking just five minutes, can be enough time to reset your mind and body.
  • Continue to be aware of the muscle tension that resides in your body. Take time to breathe and relax the shoulders. Every time you give your body the chance to release tension, your mind becomes more aware of the fact that you don't need it so much. Allow yourself to sit in the relaxation, taking note of how it feels, as to remind the mind that you feel better relaxed, than in a constant state of tension.
  • Remember to smile and laugh as much as you can. Smiling and laughter release endorphins that can enhance your mood and ward off anxiety and depression. The more you laugh the better the body can feel inside and out.
  • As soon as you feel tension or anxiety start to make its way into your body, stop and breathe, or engage in one of the relaxation measures that works well with you. By recognizing and deflecting into a positive moment, you are telling the mind that the negative feeling is not important, but this positive feeling is, and what we want to bring attention to. Follow up with smiling and feeling confident inside. "Where energy flows, the mind goes". Continue to allow the positivity to flow. Examples: Make yourself a cup of Chamomile tea, while stating "I am safe now". Close your eyes and start a focus technique, or go outside and focus on any birds or other wildlife. Go for a walk and focus on the smells or images you see. Close your eyes and breathe the extended exhale breath slowly, while stretching your muscles. 


Setbacks:
​Setbacks may be an important part of the process, so expect them, especially if you have severe anxiety. But also realize that it just means that the program is working. When the mind realizes that you are making progress, it can be scary, as it means you are coming out of your comfort zone. Sometimes our comfort zone is our sadness, our anxiety, and our fears. (Especially, if dealing with a childhood trauma.) The sadness, anxiety and fears, can be built in (from childhood), to protect ourselves, so continue to be aware that when you make changes, the body may react in order to KEEP you where you were.
So keep strong during any time you experience a setback! It means the mind is understanding what you are doing, so it is imperative to continue to coax the mind into the "new normal". So, DON'T GIVE UP! 
Be patient with yourself, and continue to love the person you are, as setback times, are the times your mind is testing you. Get above it...BE above it! This is YOUR time to shine! You know what the mind is trying to do, and you won't let it take you back!
complete and continue