Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
2
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Copyright Notice Copyright 2010 by Colleen M. Flanagan, EFTCert-l Certified EFT Practitioner, Expert Kinesiologist and FREED Founder All Rights Reserved Worldwide No part of this book may be distributed or reproduced in any form or by any means without the written permission of the author.
You have MASTER RESALE RIGHTS to this E-Book! You may SELL this e-book and keep 100% of the profits. Suggested retail price is $20. You may include this e-book in membership site or bundle it with another products. You may also GIVE AWAY this e-book for free or use it as a bonus / incentive to get subscribers. This is a copyrighted work. You may NOT alter or modify this Holistic Instant Stress Relief Techniques e-book in any way.
3
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
4
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
This e-book is a compilation of the information from her workshops, years of research on stress and quick ways to release it as well as thousands of EFT and FREED sessions which helped both human and animal clients release stress. Enjoy!
-Colleen Flanagan
The Expert to Call When Youre Overwhelmed By It All!
5
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
emotional factor that causes bodily or mental tension and may be a factor in disease causation.
Yes, even the dictionary says that stress can make us sick!
3.
4.
Stressful thoughts trigger the primeval response of Im a lover, not Fight or Flight. a fighter bye!
Put up your dukes and fight!
6
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Your mind is so powerful that even thinking about a frightening, stressful situation can begin the bodys flight or fight response. Yikes!
The first major researcher on stress, Dr. Hans Selye, discovered that our modern day bodies still react like the cavemen and prepare to fight or flee by taking the below actions: 1. Cerebral cortex (thinking part of brain) sends alarm to the hypothalamus gland which is the main stress response switch located in the mid-brain
2. The hypothalamus gland stimulates the sympathetic nervous system 3. Heart rate, breathing, muscle tension, metabolism and blood pressure increase 4. Hands and feet chill as blood is directed from extremities and digestive system into the larger muscles to help your body fight or run 5. Diaphragm locks, stomach may feel upset or get the butterflies 6. Pupils dilate to sharpen vision and hearing becomes more acute.
Stressful situations can happen in seconds, but it may take hours or days for the body to recover from the event.
7
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
2. Corticoids slow down or stop digestion, reproduction, cell growth, tissue repair and repress the bodys immune system 3. Long-term stress can damage body parts and processes: Lungs (asthma, bronchitis and other respiratory conditions) Insulin production is affected, creating onset of adult diabetes Cell tissue repair is suspended, causing bone decalcification, osteoporosis and susceptibility to fractures Immune system repressed, increasing susceptibility to colds and influenza and/or exacerbating chronic pain conditions Continued release and depletion of nor-epinephrine may contribute to depression, weight gain, lack of focus and drive Aging process is accelerated
Some doctors believe that 95% of us are born with good genes. Our beliefs and perception of the environment are the control mechanisms that shape our DNA and health. Long stressful periods of not feeling safe can lead to chronic illness.
8
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
2. Several minutes after danger signals are shut off, the flight or fight response burns out 3. Metabolism, heart rate, breathing, muscle tension and blood pressure return to normal levels 4. In 1975, Herbert Benson named the bodys restorative process the relaxation response in his book of the same name.
Based on the idea that our mind triggers the stress response, he suggested we can use our mind to change our physiology to improve our physical and mental health.
Lets explore ways to instantly change our physiology and replace stress with positive energy!
These stress relief techniques are to be USED AT YOUR OWN RISK! They are not a replacement for a doctors care!
9
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
energizes and re-balances the energy system, positively affecting the body and emotions.
FREED is designed to help you to identify the offending emotions and release them from your energy system via the GM. As you become more adept at identifying the emotional blocks to be released, the higher your FREED success rate should be. FREED, like many techniques, is not always 100% effective with everyone or everything.
Before you learn how to use FREED, lets briefly explore how negative emotions caused by stress can cause physical lack of wellness.
10
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
For more information on how your emotions and mind can affect your wellness, please consider check out these fabulous Body ~ Mind Connection Books: (1) You Can Heal Your Life (published in 30 languages worldwide) by Louise L. Hay (2) Heal Your Body A-Z: The Mental Causes for Physical Illness and the Way to Overcome Them by Louise L. Hay (3) Your Body Speaks Your Mind: Decoding the Emotional, Psychological, and Spiritual Messages That Underlie illness by Deb Shapiro.
11
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
12
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
The cause of all negative emotions is a disruption in the energy system. --EFT founder Gary Craig If youre a fan of EFT and have read Gary Craigs newsletter and website articles, you know that many people, including Colleen, have added their own customizations to EFT. The EFT method described below is how Colleen uses EFT with herself and her clients, based what has worked over her many sessions and years of experience.
Remember to aim EFT at the specific emotional upset that is the root of the problem, i.e.,
the core issue. An indication that youre not addressing the core issue is that EFT is not effective in lowering your distress level.
13
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Tap the 5 hand points (4 fingernail bases and karate chop points of either hand). Inside & outside wrists (below wristbone) and the crown of the head can be tapped, too (Optional points). Youve completed one round of tapping! 6. Re-assign Severity: think about the issue youve tapped on then determine the new severity on a scale of 0 to 10. Reapply EFT as needed until level 0 is reached and youre no longer afraid about the core issue fear. Inability to get to level 0 usually means youre not addressing the core issue or that a new emotional layer of fear has surfaced, which is one of the 5 fears from step 1. Keep on tapping to de-stress for your physical and emotional wellbeing!
"Even though I have this (repeat core issue fear from step 1), I deeply and completely love and accept myself, forgive myself and anyone who caused this fear. I now release this (core issue fear). Modify the above as needed to fit your own stressful circumstances and fears. If unsure which fear to address, think of the worst that could happen; then the aim the EFT at that fear.
Tap these points (EB) eyebrow (SE) side of eye (UE) under the eye (UN) under the nose (CH) above chinbone
14
EFT Tips Reapply EFT until severity zero is achieved, which should completely release that particular stress. If the SUDS level does not decrease, you are not aiming EFT at the core issue which is usually a feeling of not being safe which includes a fear of failure, abandonment, rejection or success. If SUDS level increases, another core issue has likely surfaced to be released. If memories of uncomfortable situations (including childhood traumas) come to mind as you tap, these situations may be at the root of the problem. Perhaps you and your family argued months ago about your work situation. When faced again with working excessive overtime, you may feel angry at your boss, but the core issue is a fear of rejection from a family conflict. Talking or thinking about a disturbing event while tapping on the various face and torso points works better for some individuals than repeating the same phrase while tapping. Tap in positive affirmations on the top of your head in addition to the other points on the face and torso.
15
Even though Ive felt stressed and afraid of lifes obstacles, I now choose to jump over all obstacles in my Path to Success!
16
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Tap out those stressful emotions & tap in the good feelings!!
What if I relaxed and let my life unfold like a beautiful flower? What if I let my inner child out to play and run through the sprinklers of life?
17
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Its amazing how well each day goes. Its as if the Universe knows who I am and what I want and like a giant magical Genie, all my wishes are granted. Things flow to me in a timely way. I am dancing with the Universe! When I wake up in the morning, I am infused with energy, joy and well-being. Im glad to be alive. I can hardly wait to exercise my body and seize the day. I love the joy of the unfolding of my life. I love the new surprises that come my way, my ability to move with them, and the inspiration that comes to me effortlessly. I love knowing that I have infinite choices and that I can manifest my future!
As you practice using EFT for positive emotions, you will program these energy patterns in your being and as a result emit a more vibrant life force energy which will attract to you a more vibrant, prosperous, and graceful life.
18
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Water flushes stress toxins and re-energizes your body! Drink plenty of water to hydrate your body, flush out those nasty toxins and stress! Research shows that often when we are tired or hungry, drinking an 8-12 ounce glass of water will re-energize the body and satisfy our hunger. Most peoples bodies are dehydrated everyday, which leads to sluggishness, fatigue, foggy thinking and consuming unhealthy food and drinks. Water is fat free, too! Is water too boring for you to drink? Add a lemon, lime or orange slice or drink it out of a fancy glass. Clear that boredom via FREED as you run your hand 3 times over your GM: I release this fear that Ill always think that water is too boring to drink and Im afraid of depriving myself of the chemicals in soda pop and other unhealthy drinks. I accept that water helps me relieve stress and it blesses my body with good health.
Relaxation for Clock Watchers! Are you are a clock watcher? Write a word that de-stresses you like Relax or Peace or Prosperity on a piece of clear tape, then put it over your watch or the clock on your wall. Use FREED to release your stress about any deadlines that are causing you to watch the clock: I now clear this fear Ill never make the deadline to finish this project! I now release this fear that I might lose my job if I dont get this done on time. I know that I am making progress and will finish it on time, then celebrate my success with my loved ones!
19
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
If you find yourself procrastinating, the task may seem too large and daunting. Commit to putting away, throwing away or filing several items a day or clearing one area, countertop or tabletop a day. Little steps will get the job done!
20
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
21
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
A few minutes of dancing (or chair dancing at work) while listening to your favorite tunes can boost your metabolism, refresh, relax and refocus your mind!
22
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Im visualizing myself on a beach, feeling the ocean air on my skin, smelling the flowers, sipping an icy fruit drink!
Hang photos of relaxing, comforting scenes on your walls or keep them at your desk. When feeling stressed, gaze at the photos and imagine yourself actually THERE, as you breathe evenly and incorporate your five senses: o o o SEE the brilliant sunset and clouds, the ocean waves and distant island SMELL the fragrance of tropical flowers and the salty sea air FEEL the suns warmth on your face, neck and arms, the warm sand beneath your feet and the chilly drink in your hand TASTE an explosion of flavor as you sip your favorite beverage, perhaps a cool, refreshing soda or pineapple orange juice or a comforting cup of hot chocolate or a smooth latte with a sprinkle of nutmeg. HEAR the seagulls overheard and the waves lapping against the shore
Imagine deep, unspeakable peace flowing into you with each inhale and the stress flowing out as you exhale. Continue until you feel completely filled with peace and relaxation, and the stress is all gone.
23
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Effect on the Body Relaxes and relieves stress Relieves insomnia and depression Reduces anxiety and anger Reduces stress Stimulates and sharpens the mind
24
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
To employ the ESM Emotional Release Technique: 1. Using the fingertips of both hands, probe the forehead area above the brow bone and below the two bony knobs on either side of the upper forehead until you find areas that are tender to the touch.
2. Gently rub these areas with your fingertips or knuckles as you slowly breathe in peaceful, relaxing breaths and slowly exhale all stresses and worries. 3. After completing 3 deep inhalations and exhalations, the process is complete. You should feel a subtle energy shift and relaxation.
25
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
In a study published in the Journal of Holistic Nursing, patients were told one-liners after surgery, before painful medication was administered. Those exposed to humor perceived less pain when compared to patients who didn't get a dose of humor as part of their therapy.
Perhaps the greatest benefits of laughter are that its free and has no known negative side effectsbut it is contagious!
TIP: If you are a fan of stand-up comedy, keep a CD of your favorite comic in sight and available for instant stress relief. Listen to just one comedy routine and feel the stress drain out of you with every chuckle!
26
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
TIP: If you have pain, an injury or weakness in your body, use Autogenic Muscle Relaxation (AMR) instead of PMR. Repeat a key word such as relax or peace and merely imagine
yourself flexing then relaxing your muscles from head to toe. AMR is an effective stress reliever if youre in a tense meeting or in public and cannot physically stretch. Relax the Legs 1) Raise your right leg a few inches from the floor. Arch the foot back and tense the muscles in the leg. Hold for several seconds then relax. 2) Repeat in the same way with the left leg. 3) Repeat with both legs at once. Relax the Arms, Neck, & Shoulders 1) Make a fist with your right hand. Hold it for several seconds then relax. 2) Make a fist with your right hand and bend the arm at the elbow, to tighten your bicep. Again, hold it before relaxing. 3) Repeat the same two steps with the left arm. 4) Now repeat with both arms at once. 5) Hunch both the shoulders up, and tense the neck and shoulders. Hold it before relaxing. Notice the contrast between tension and looseness. Relax the Facial Muscles 1) Relax your facial muscles in exactly the same way. Raise your eyebrows as far as you can. Imagine your forehead muscles becoming smooth and limp as they relax. 2) Tense the muscles around your eyes by squeezing your eyelids shut. Relax all the muscles around your eyes. 3) Clench your jaw by biting your teeth down. Relax your jaw.
Take a deep breath then stretch your arms comfortably over your head. Feel the relaxation flow into your body!
27
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Morning and Afternoon Empowering Self Talk I Feel Healthy, Strong, Happy, and Empowered Today! I Have More Joy, Peace of Mind, and Energy Than Ever! I Feel Safe and Confident Today and Every Day! I Am ... On Top In Touch and In Control Today is an Incredible Day! Repeat this positive SELF TALK out loud to yourself 3 times each morning and afternoon for 21 days and notice the difference in the quality of your days! If you cannot believe the above affirmations, use FREED to release the disbelief or fears that youll never feel good no matter what you do.
28
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Writing Tips
1. Journaling is for your own use, spelling, handwriting, and grammar should not be major concerns.
2. The purpose of this writing is to dump your feelings and experiences to paper or disk. 3. You may choose to throw away your writing or burn it as a rite of letting go of the event or stressful feeling.
Reflective Writing
Be an observer of stressful events that are happening to you or around you, in a way that helps put them into perspective. 1. Begin writing with the phrase, "It was a time when...," then let yourself describe the event in detail, use as many of your senses as possible. What were the sounds, smells, sights, feelings, etc. that were present?
2. Write about the event as though you were observing yourself. Use "she" and "he" rather than "I" in your sentences. Describe the activities as an outside observer. Frequently this helps give perspective to an otherwise very personal experience.
29
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
2. If you run out of feelings, re-read what you've just written and then write the next thing that comes to mind.
Unsent Letters
Write a letter to someone who hurt or offended you. This writing method gives you a safe place to express your true feelings when you may not be able to talk with the person directly. It is a powerful way to process the emotions that come up on the job or in any relationship. 1. Begin with a salutation, just as you would if you were writing a letter, "Dear...." then let your emotions express themselves.
2. Letters written in anger should never be mailed, but destroyed once the feeling has been relieved.
While you are writing or after you've written, you may feel a deep emotional release which is exactly what contributes to the healthy impact of journaling.
30
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
Two Techniques to Live in the Present Instead of thinking of your to-do list when engaged in routine activities, concentrate on your breathing and appreciate your five senses while you perform the task. When walking to a meeting, getting in or out of your car, washing your hands or microwaving your lunch, feel the air on your face and arms, notice the colors and textures of your surroundings, listen to the sounds, take several deep breaths and feel how your lungs expand. Appreciate all your senses at work and feel grateful for the miracle of YOU. Start observing the voice in your head as if you were a reporter, e.g., Look at all those scary thoughts s/hes entertaining. No wonder s/hes so stressed out! When you do this, the thought loses its power over you because you are no longer identifying with it; instead, you are making fun of the stressful thoughts. When you leave the present moment to resume your thinking, your mental processes should feel refreshed.
Your measurement of success using the Power of Now is the degree of peace and rejuvenation you feel afterward. Whenever you need a creative idea or solution, get into the Present Moment.
If I dont get this project done on time Ill get fired! Ill never find a decent job! Ill end up homeless and starving and alone! Amusing how he freaks out about things that will likely never happen. Hes really scared himself this time. No wonder hes so stressed out.
31
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
(1) Start today to take control of time wasting activities. Calls or visits from negative people will stress you even further. Simply say, Sorry, Im too busy to talk now. Ill get back to you when I have time to visit. (2) Make a daily to do list that includes healthy rewards for your achievements. (3) Read a page of a motivational or inspirational book every hour. (4) Take breaks from your day to breathe, walk or vigorously exercise. (5) Do Yoga, Tai Chi or Chi Gung, even while sitting at your desk. (6) Play with your children and pets be a child again! (7) Do something nice but unexpected for someone. (8) Go to a park or shopping mall and people-watch. (9) Cut back on your junk food and caffeine consumption. (10) Avoid negative people and situations whenever possible! (11) Stop listening to depressing TV and radio news shows. (12) Listen to a motivational speaker online or on CD. (13) Dont take on more than you can handle say No thanks more often. (14) Redecorate your workspace with uplifting pictures and affirmations. (15) Treat yourself like youd treat your best friend, with unconditional love, support, respect, humor and kindness.
32
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
2. Conquer the clutter: Clutter drains your energy. Schedule 10 to 15 minutes each week to clear your work area of old papers and other clutter. 3. Know thyself: What time of the day are you most energetic? Rivers can't be forced to flow uphill, nor should you try to work against your energy system. Schedule the toughest work for your peak productivity period if possible. 4. Emulate others: If someone else always seems to be ahead of the game or has a faster way of doing something, ask them how they organize and execute their tasks. Perhaps you've overlooked some shortcuts. 5. Dont procrastinate: Do not postpone important matters that are unpleasant. Jobs rarely get more pleasant by being postponed. Do it now! 6. Stay focused: When you start a piece of work, try to finish it without interruptions. If you have to finish it later, you will lose time picking up where you left off. 7. Push back: If your leader doesnt know youre drowning in projects, how can they throw you a lifesaver? Learn to say No, my plate is already full. 8. Where did the day go? Monitor how you use your time, and make conscious changes to your behavior. 9. Reorganize your workspace: Identify, reorganize and re-label all your project files clearly. Recycle all non-relevant documents. 10. Diffuse distractions: Little distractions can add up to a major drain on your productivity. Remove all items from desk (each piece of paper on your desk will distract your attention 5 times a day). By incorporating these simple time management strategies into your work day, you'll be more efficient, more organized, and feel less stress!
33
Colleen Flanagan, EFTCert-l www.EmoRescue.com Copyright 2010 All rights reserved
We are each responsible for all of our experiences. Louise L. Hay, Healer, Author and Teacher
Additional Resources
As a former member of the deadly Stressed for Success club, Id like to congratulate you on your path to healing! Youve taken the first step toward your stress relief by downloading this ebook. Please try any of the techniques that appeal to you. Ive used and taught them all with great success! To share YOUR favorite techniques to be included in the next edition of this e-book, please email them to me: Colleen@EmoRescue.com If youd like to: Subscribe to my free bi-monthly newsletter of energy-work tips for people and animals Find out more about my Private Sessions for Stress and Fear Release via FREED or EFT Read free articles on using energy-work for everything from substance sensitivities to stress to physical and emotional conditions Please visit my site www.EmoRescue.com or email me with any questions. Thank you! I wish you all the best in everything you do! Colleen Flanagan, EFTCert-l