Before We Begin...
Part One: Lesson 1: Understanding Anxiety and Our Body
Part One - Lesson 2: Understanding Fear
Part One - Lesson 3: Understanding Muscle Tension
Part One: Lesson 4: Understanding the "Fight or Flight" Response
Part One: Lesson 5 - Understanding the Mind and Body
Part One: Lesson 6 - Understanding How Anxiety Builds
Part One: Lesson 7: Learning Acceptance
PART ONE REVIEW / Moving Forward
Part Two: 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 for Your Journal
Part Two: 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 (D) Focus Exercise: Ankle Circles (3:05)
-
2.2 (C) 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 for Your Journal
Part Two - 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 for Your Journal
PART TWO REVIEW / Moving Forward
Part Three: Lesson 1: Nutrition
Part Three: 28 Day Step by Step Approach
