Get Your Life Back

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