Posted by on October 1, 2018

ACTION PLAN

Stress many times requires that we do something like work faster, study harder or find more money. Many times we only have to relax. We want to turn stress into relax and energy. First relax to calm us down and to deal with what’s going on and then energy if there is something we need to get done.

Here are some steps to deal with stress. You can do all of them or just the ones you need. You can also modify or make up your own like a coach would do. What’s important is that you have an Action Plan for stress. At the bottom of this section are 2 specific Action Plans. The Self Hypnosis Workbook describes self hypnosis and a later Post in this Workbook also explains it.

Step 1  Keep on the lookout and monitor your stress. See previous Post.

Step 2   Use ‘relax relax’ or Peace self hypnosis, more details in later sections

‘relax relax’ self hypnosis – Just repeat the words ‘relax relax’ and feel a wave of relaxation flow thru your body. And the cravings, stress, anger whatever will go down. You can also just focus on the tense area of your body and say ‘relax relax’ and this area relaxes. To start imagine it happening. It can take time.

Peace self hypnosis will help relax your mind and body. You can say ‘at peace’ or ‘relaxing’ or ‘heavy’ whichever you want and use it thorough out the exercise. I use ‘heavy’.

  • My shoulders, arms and hands are ‘at peace’ or ‘relaxing’ or ‘heavy’
  • My chest and stomach are at peace
  • My back is at peace. I am at peace

Example relax relax at work

Say: relax relax a few times (next say these lines) 

  • Say – ‘relax relax’ a few times 
  • Say – I can finish this project on time 
  • I love finishing it on time
  • My boss will be happy
  • I can go home on time

‘relax relax’ and Peace self hypnosis – Either one may be used. For stress I usually use ‘relax relax’.

SELF HYPNOSIS INSTRUCTIONS

You can keep your eyes open or closed. Peace is usually closed, strong open, and ‘relax relax’ can be either. First read the self hypnosis script to get an idea of what it is. Then read these lines one by one and follow what is says until you get the script in your head and then let them unfold in your mind. Deep is not needed. Details in a further Post.

For Peace or Strong self hypnosis you have more than one choice of words to use i.e. for strong you can use strong or energized either one is good just use the same one thru the whole self hypnosis.

*If more help is needed to relax*

Step 3   If needed ask yourself “What’s going on?” My boss says we need to get more done. Or the kids are screaming. Or my math test is tomorrow morning at 9am.

Step 4  If needed ask: “What can I do?” Hopefully something will come up or perhaps nothing will. It’s important to have a few ‘Tools’ you can use. Below are a few. When stress attacks you can use one of them. This list gives you good ideas to get started. You can make up your own at any time.

  1. Use a squeeze ball. My favorite
  2. See yourself getting whatever is needed done quickly and easily.
  3. Use strong or peace self hypnosis.
  4. Eat a carrot, celery or something healthy.
  5. Take a quick break.
  6. Do a peaceful visualization.
  7. Imagine a little person sweeping all the stress out of your mind.
  8. Ask: “How important is this to my overall life?”
  9. Go for a walk.
  10. Talk to someone about it.
  11. SCREAM.
  12. Give yourself a PEP talk.
  13. Say your goal in this area 3 times.
  14. Let the stress just roll over and out.
  15. Play with your dog or cat
  16. Make up your own.

*Have something to get done*

Step 5  Make a plan. Determine what practical steps are needed and a better way to do them. For example if you want to get an ‘A’ on your Math exam you may need to stop watching the basketball game and start studying.

Step 6   Give yourself a PEP Talk, or do a visualization, or the SignPost and imagine yourself completely the practical steps and completing what you need to do. Explained in ‘Get It Done’ chapter.

Step 7  Use Energy Self Hypnosis to get you going when something needs to be done.

  • My shoulders, arms and hands are energized
  • My chest and stomach are energized
  • My back and legs are energized 
  • Energy flows thru me
  • I do what needs to be done

It seems like a lot of steps however it can take just a few seconds to get relief when you just need to relax. If you have something to get done it takes longer however usually less than a minute. You can also modify, skip, or make up your own. What’s important is that you have an Action Plan for stress.

Complete Example

relax relax – Example at work

Say: relax relax a few times (next read these lines)

  • I can finish this project on time
  • I love finishing it on time.
  • My boss will be happy
  • I finish it on time
  • Visualize finishing it on time
  • My shoulders, arms and hands are energized 
  • My chest and stomach are energized
  • My back is energized
  • My legs are energized 
  • Energy flows thru me
  • I do what needs to be done

SELF HYPNOSIS INSTRUCTIONS

You can keep your eyes open or closed. Peace is usually closed, strong open, and ‘relax relax’ can be either. First read the self hypnosis script to get an idea of what it is. Then read these lines one by one and follow what is says until you get the script in your head and then let them unfold in your mind. Deep is not needed. 

For Peace or Strong self hypnosis you have more than one choice of words to use i.e. for strong you can use strong or energized either one is good just use the same one thru the whole self hypnosis.

KEEP STRESS LEVEL DOWN

You can do this through out your day to keep your stress level down. It also helps for tension, anger, worries, just about anything. Try it. In many cases this will be enough to lower stress. If you need more help to relax go to Step 3. If you have to get something done do Step 5, 6, 7.

_____________________________

ACTION PLAN FOR STRESS – JUST NEED TO RELAX

Use ‘relax relax’ or Peace self hypnosis, more details in later sections

‘relax relax’ self hypnosis – Just repeat the words ‘relax relax’ and feel a wave of relaxation flow thru your body. And the cravings, stress, anger whatever will go down. You can just focus on the tense area of your body and say ‘relax relax’ and this area relaxes. To start imagine it happening. It can take time.

Or use Peace self hypnosis will help relax your mind and body. You can say ‘at peace’ or ‘relaxing’ or ‘heavy’ whichever you want and use it thorough out the exercise. I use ‘heavy’.

  • My shoulders, arms and hands are ‘at peace’ or ‘relaxing’ or ‘heavy’
  • My chest and stomach are at peace
  • My back is at peace. I am at peace

If more help is needed to relax

 Ask yourself “What’s going on?” My boss says we need to get more done. Or the kids are screaming. Or my math test is tomorrow morning at 9am.

 Ask: “What else can I do?” Hopefully something will come up or perhaps nothing will. It’s important to have a few ‘tools’ you can use. Below are a few. When stress attacks use one of them. This list gives you good ideas to get started. You can make up your own at any time.

  1. Use a squeeze ball. My favorite
  2. See yourself getting whatever is needed done quickly and easily.
  3. Use strong or peace self hypnosis.
  4. Eat a carrot, celery or something healthy.
  5. Take a quick break.
  6. Do a peaceful visualization.
  7. Imagine a little person sweeping all the stress out of your mind.
  8. Ask: “How important is this to my overall life?”
  9. Go for a walk.
  10. Talk to someone about it.
  11. SCREAM.
  12. Give yourself a PEP talk.
  13. Say your goal in this area 3 times.
  14. Let the stress just roll over and out.
  15. Play with your dog or cat
  16. Make up your own.

Afterwards you can also use Energy Self Hypnosis if you want.

  • My shoulders, arms and hands are energized
  • My chest and stomach are energized
  • My back and legs are energized 
  • Energy flows thru me

ACTION PLAN TO USE BEFORE DOING SOMETHING STRESSFUL

relax relax self hypnosis – Just repeat the words ‘relax relax’ and feel a wave of relaxation flow thru your body. And the cravings, stress, anger whatever will go down. You can also just focus on the tense area of your body and say ‘relax relax’ and this area relaxes. To start imagine it happening.

Or Use Peace self hypnosis will help relax your mind and body. You can say ‘at peace’ or ‘relaxing’ or ‘heavy’ whichever you want and use it thorough out the exercise. I use ‘heavy’.

  • My shoulders, arms and hands are ‘at peace’ or ‘relaxing’ or ‘heavy’
  • My chest and stomach are at peace
  • My back is at peace. I am at peace

Step 1  Do relax relax or Peace self hypnosis

Step 2  Say your intent. I finish this stack of reports 

Step 3  Make a plan. Determine what practical steps are needed and a better way to do them. For example if you want to get an ‘A’ on your Math exam you may need to stop watching the basketball game and start studying.

Step 4 Visualize yourself going thru the steps and completing the project

Step 5  Use Energy Self Hypnosis.

  • My shoulders, arms and hands are energized
  • My chest and stomach are energized
  • My back and legs are energized
  • Energy flows thru me
  • I complete my _____   (whatever you are working on)

All of this can be done in a minute or two. As with everything in this Workbook feel free to adapt to your needs. Or make up your own. You might want to do all steps for awhile and later skip some. You can feel the stress and go directly to the tool of your choice. You are in charge.

Have a good day.

Garry Waligore Hypnotist  maxhappiness@att.net  Jan 17, 2019

 

Posted in: Stress

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