M
IT STARTS WITH YOU WELLNESS®
  • Home
    • About Michelle
    • Disclaimer
  • BLOGS
  • Store
  • Home
    • About Michelle
    • Disclaimer
  • BLOGS
  • Store
X
​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


 

morning
mid-day
evening

​Breathing Techniques:
....for when tension arises, and thoughts clutter the mind...

Picture
These breathing techniques are a great way to explore different  ways to find relaxation and focus. Feel free to try them all. Find the style of breath that you find the most helpful to find relaxation.

It is said that the breath is the source of control within the body. When you can control the breath, you can control the mind. Although, when suffering from anxiety, there is the tendency to focus TOO much on the breath, and forget to relax. This could lead into trying to control the breath to the point which may lead some to find tension rather than relaxation. So, never try to force the breath. Just use these techniques with your normal breathing pattern for the best results.

Remember WE ARE ALL DIFFERENT.. and none of these are right or wrong. YOU have a choice according to what YOUR own body needs. Its right when it FEELS right, and the goal is to feel relaxed.

​These styles may take some time to get used to, so try your favorite on a daily basis, and focus on the relaxation you end up with. Notice that the more you work at them, the easier and quicker relaxation will come. 

As always..MIND YOUR BODY!! If at any time, you start to feel dizzy, you need to stop. These breathing techniques are to aide in feeling relaxation, so always be mindful how you are feeling at all times. Just use your NORMAL BREATHING PATTERN., and try not to force the breath.. 


Alternate Nostril Breathing  (2 min.)
**Great for all!
For relaxation, lengthen the breath and relax...

Like most of these breathing techniques, Alternate Nostril Breathing helps you center the mind and aid in relaxation. The best component of this type of breath is the ability to synchronize the left and right hemispheres of the brain, bringing balance, for clearer thinking and overall brain function. It also can help clear the nasal cavities while strengthening the lungs and diaphragm. 

Breathe to Relax...
Exhale longer than the inhale (2 min)
**Great for all!
​Inhale and exhale slowly and steadily..

The process of exhaling longer than the inhale taps into the parasympathetic nervous system that allows for relaxation. This breath is a great tool to use when you start to feel tension building in the body. Close your eyes and focus on sections of your body that feel the tension, then inhale in to a three count. As you exhale, lengthen out the exhale to a six count, keeping the breath slow and steady. Notice the wave of relaxation that will come over your body. 

Belly Breath Relaxation (5 min.)
**Great for all!
Inhale and exhale slowly and steadily...

This three part breath helps strengthen the diaphragm and aids in greater lung capacity. It is a great tool to cleanse and expel toxins from the body. When the breath is focused upon, it can aide in relaxation. Just be careful not to focus on the breath too much. Be sure to always release tension. If you find you are feeling tension, back off a bit to not control the breath too much. Allow your natural flow of breath.

***All pictures are the sole property of It Starts With You Wellness®. All videos and music are the sole property of It Starts With You Wellness®. No videos, pictures or music shall be copied without written permission from It Starts With You Wellness®.