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The Positive Mindset™ Program
34%
​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)
​Part One: Review


​Understanding Anxiety:
  • Anxiety is fear based.
  • Anxiety is a reaction to a fear. It’s the body’s natural response to a fearful situation.
  • Stress is self limited. Where demands exceed what a person is capable of.
  • Anxiety goes much deeper than stress, and has a prolonged effect. 
  • Anxiety can feel like you are drinking coffee all day long, and being on edge.
  • Besides stress; hormones, a magnesium deficiency, lack of sleep, drug or alcohol use, and stimulants can also cause anxiety.
  • Anxiety can cause: sleep disruptions, fatigue, exhaustion, compulsion, seclusion from society, and a rise in cortisol levels. Anxiety can also allow fears to strengthen.
  • There are three levels of anxiety: mild, moderate, and severe.


Understanding Fear:
  • There are two innate fears: fear of falling and the fear of loud noises.
  • Phobias are considered “irrational fears” that can impair a person to function.
  • There are five basic fears: the fear of dying, fear of mutilation, fear of autonomy, fear of separation, and fear of ego death.


Understanding Panic:
  • Panic attacks can leave a person frightened, and feeling out of control.
  • A few symptoms of a panic attack can be: a pounding heart, lightheadedness, nausea, and a tight chest.
  • If you suffer from panic, you need to realize: you are overwhelmed, something is going on that needs to be addressed, you worry over things you have no control over, and you need to take time for yourself.
  • The more attention you give to your anxiety, the more the mind will remind you it's there.
  • A panic cycle can be created from the fear of having another panic attack.
  • People in constant fear of something can develop the panic cycle.


Understanding Muscle Tension:
  • Muscle tension is the state of which the muscles are semi-contracted.
  • Muscle tension can be caused by overworked muscles and stress.
  • Tension can occur in many parts of the body, including: the jaw, neck, shoulders, belly and hips.
  • Stress is the key factor in creating muscle tension.
  • If you become hyper stimulated, the body can be in a constant state of muscle tension. (The body is in constant “protection mode”.)


Understanding the "Fight or Flight" Response:
  • The brain can’t differentiate between a random thought or an actual danger. But, it will respond by how severely you react to a situation.
  • The “fight or flight” response is a totally normal reaction, that gives us the ability to stay and fight, or run.
  • The “fight or flight” response is there to keep us protected.
  • There are two aspects of the “fight or flight”: a material danger (real, physical danger) and a “danger in the mind”.
  • When the "fight or flight" response gets activated, muscles will contract to shield the body from a possible danger.


Understanding the Mind and Trauma:
  • We react, depending on how we are feeling at the time.
  • The mind remembers everything, especially negative situations, and will use those negative situations later, by reminding us with muscle tension, if it feels a similar danger that it had before.
  • A trauma is a deeply distressing or disturbing experience.
  • Any situation can be deemed a trauma, depending on how harshly the body reacts at the time.
  • "Where energy flows, the mind goes"
  • The more attention you give something, the more the mind will settle into it.


Learning Acceptance:
  • Acceptance is the willingness to tolerate what may be a difficult or unpleasant situation, without struggling with it.
  • Learning acceptance of yourself, others, and situations, is the KEY to this process.
  • We can’t change a person, or a situation, but we can alter how we REACT to each.
  • Accepting a person does not mean you have to like the person. You are just accepting that person is the way he or she is, so you can move forward.
  • It's one thing when we hold onto negative thoughts, it's another when we allow the thoughts to lead into a fear.
  • It is important to realize how we are feeling, both physically and emotionally, during challenging times.
  • Physical and emotional responses are tied together, and will have an affect on our overall wellbeing.

Understanding Health Anxiety:
  • The more muscle tension, the more sensations will be felt in the body.
  • The more sensations, the more we may place a direct focus on the sensations.
  • Health anxiety is a common form of anxiety, where a person focuses too much on sensations of the body, expressing fear that something is wrong.
  • Health anxiety leads into a fear of bad health, which leads into compulsive behavior.
complete and continue