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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


 

morning
mid-day
evening
Stretching
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We stretch our muscles in order to attain flexibility, which also helps increase our range of motion. We can also stretch our muscles to help us relax. When we breathe consciously while we stretch, we can help relax our muscles, and give way to opening up the body a little deeper.
 
When you are stretching,  is also important to remember to just come to the point you  just start to feel the sensation of stretch, and then stop and hold there. When the body is more relaxed, it will have a tendency to open for you more easily. If you overstretch, your body will fight back, and tense up. With these exercises, we are looking for relaxation, so we are trying to avoid the tension in this case, so if you start to feel your body tense up, you need to take it back a bit. Come to that point of feeling comfort, and ease.

As you start to feel the relaxation aspect of this, complete the feeling by adding a smile. Allow yourself to absorb how good it feels to stretch, and how good it feels to be doing such wonderful things for your body. Know that you are not only helping make your body feel good, you are making it healthier.

Let go of the ego, and meet with your body half way. Don't push your body, as it will push back. Start to understand how the body uses resistance to inform you. A few times you stretch in this manner, you should start to understand your body a little better, and how proper stretching can be so very relaxing. 

Stretch Sequence 
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Pull your left knee in, close to the body with the right leg extended. Grasp onto your extended leg, and use your left arm to push the left leg closer to your chest, while extending the body towards the knee.  Only come to a point of slight sensation and hold. Feel the stretch of the psoas muscle deep in the hip.
Take a nice deep breath in, and as you exhale, relax the shoulders, and any other tension in the body.  
As you release, notice if your body allows a deeper stretch. If so, just relax a little deeper into the stretch. Never stretch to the point of pain. You should feel a gentle stretch. 

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Switch sides, and stretch the same here. You may notice that this side may feel a bit different. Don't judge!
​Many of us are different from side to side. Just allow the awareness to take place. 
​Be sure that you smile and enjoy the feeling of the psoas stretch!

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Extend the feel out in front of you and inhale in.  As you exhale, find yourself in a forward fold. Come to the point that you feel a little sensation, then stop. Allow the body to tell YOU when you are ready to push forward. Be aware that if you take the stretch too deep, the body will resist, and cause tension. Allow to feel your shoulders relax. Feel the body relax into the stretch. Breathe and let go, then slowly come up.


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Bring the soles of your feel together, coming into a butterfly stretch.  Gently press your knees towards the floor, as you lift the torso up. Feel the length of the spine, as you stretch. You can hold onto your toes, or the soles of your feet. 


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Inhale up nice and tall, then as you exhale drape the body forward to shift the stretch. Relax the shoulders and round the back. Feel yourself relax and let go.


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​Slowly come up and cross the legs as in an easy sitting position. Walk your hands down till you can feel a nice      stretch in the outer hips. Breathe, relax and let go.
Slowly come up and cross the legs in the opposite position, and repeat. 
Relax the body and mind..   
 You can repeat the steps above to enhance your flexibility, or your relaxation...

For the video...