Get Your Life Back

Mary Heath has 30 years' experience in the Private Sector and the British National Health System as a Stress Management Consultant, Counsellor and Life Coach, working one-to-one as well as developing and delivering courses, workshops and seminars. She is a trained Yoga Teacher and has embraced other therapies such as EFT, CBT and NLP. More information on her website: www.maryheath.co.uk

Acknowledgements Introduction What's in the book How to get the most out of this book Getting Started 1. Your Workbook 2. Your Commitment 3. Your Creation 4. Your Self-Assessment Week 1: Day 1 Philosophy One day at a time Day 2 Breath Control You are as you breathe Day 3 Direction The 6 A's of serenity Day 4 Organization Getting organized Day 5 Correct Thinking There is power in your thoughts Day 6 Direction Goal setting Day 7 Relaxation Deep relaxation Re-Cap and Reflect Week 2: Day 1 Awareness Reflection Day 2 Understanding Understanding who you really are Day 3 Physical Health Exercise Day 4 Releasing Stress One thing at a time Day 5 Anxiety Solutions Change is the answer Day 6 Direction Accept or change Day 7 Meditation Counting breaths Re-Cap and Reflect Week 3: Day 1 Philosophy Worry doesn't help Day 2 Pranayama Exercises to control emotions Day 3 Direction Let it go Day 4 Self-Esteem A lifetime of achievements Day 5 Correct Thinking Thoughts and feeling go together Day 6 Direction The Stop Technique Day 7 Relaxation Yoga Nidra Re-Cap and Reflect Week 4: Day 1 Awareness What is stress and where does it come from? Day 2 Understanding Understanding the stress response Day 3 Physical Health The three stages of stress Day 4 Managing Stress When the pressure becomes too much Day 5 Anxiety Solutions From stress to anxiety Day 6 Direction Slow down Day 7 Meditation Meditating on the five senses Re-Cap and Reflect Week 5: Day 1 Philosophy Be kind to yourself Day 2 Pranayama Exercise for anxiety and panic Day 3 Direction Does it really matter? Day 4 Organization Make lists and prioritize Day 5 Correct Thinking Irrational thoughts and thinking errors Day 6 Direction A trouble shared......... Day 7 Relaxation Progressive muscle relaxation Re-Cap and Reflect Week 6: Day 1 Awareness What is anxiety? Day 2 Understanding Understanding anxiety Day 3 Physical Health Activity Activity Activity Day 4 Managing Stress Take a break and balance your stress Day 5 Anxiety Solutions The gradual exposure system Day 6 Direction Be mindful of your anxiety Day 7 Meditation A powerful encounter Re-Cap and Reflect Halfway There : Remember Reflect Review Week 7: Day 1 Philosophy There's no such thing as a mistake Day 2 Pranayama Alternate nostril exercise Day 3 Direction Relax your face Day 4 Self-Esteem The confidence trick Day 5 Correct Thinking Take charge of your thoughts Day 6 Direction The Wheel of Life Day 7 Relaxation Soft muscle relaxation Re-Cap and Reflect Week 8: Day 1 Awareness What is a panic attack? Day 2 Understanding Understanding panic attacks Day 3 Physical Health Yoga stretches 1 Day 4 Managing Stress Pick and mix coping strategies Day 5 Anxiety Solutions Anchoring to overcome anxiety Day 6 Direction Live your life without regrets Day 7 Meditation A walking meditation Re-Cap and Reflect Week 9: Day 1 Philosophy Accept what you cannot change Day 2 Pranayama Exercise for intense emotion Day 3 Direction Help yourself by helping others Day 4 Organization Organize your day with a Daily Planner Day 5 Correct Thinking Thoughts that incite panic Day 6 Direction Affirmations - It's all in the mind Day 7 Relaxation Creative visualization Re-Cap and Reflect Week 10: Day 1 Awareness What is depression? Day 2 Understanding Understanding depression Day 3 Physical Health Yoga stretches 2 Day 4 Managing Stress Fulfilling our emotional needs Day 5 Anxiety Solutions Thinking about things in a different way Day 6 Direction Complementary Therapies Day 7 Meditation A guided visualization for depression Re-Cap and Reflect Week 11: Day 1 Philosophy Our inner resources Day 2 Pranayama Exercise for depression Day 3 Direction Is your personality causing your stress? Day 4 Self-Esteem Boosting your self-esteem Day 5 Correct Thinking It's the thought that counts Day 6 Direction Change Day 7 Relaxation Relaxation using your breath Re-Cap and Reflect Week 12: Day 1 Awareness Sleep awareness Day 2 Understanding The do's and don'ts of sleep Day 3 Physical Health Taking care of yourself Day 4 Managing Stress Perfectionism and stress Day 5 Anxiety Solutions Put your problems in a box Day 6 Direction Laughter is the best medicine Day 7 Meditation Meditation on your journey so far Re-Cap and Reflect In Conclusion 1. Reflection 2. Re-Assessment 3. Where do I go from here? 4. My Top Ten Coping Strategies