9 Keys to Living Stress-Less€¦ · Your health needs it. Your life needs it. You deserve it. And your family deserves the best you that you can bring forward. REST… Just rest

9 Keys to LivingStress-Less

9 Keys to LivingStress-LessThis guide is proven to successfully reduce stress

FAST, especially if you use these tools in every aspect of your life. If you create new habits with the tools over

the next 30 days, a calmer and easier lifestyle is certain.

Dr Judy HinwoodDr Judy Hinwood

9 Keys to Living Stress-Lessby Dr Judy Hinwood

STRESS TO STRENGTHPO Box 4125 Forest Lake Qld 4078 Australia

Ph: +61 1300 663 979Email: [email protected]: www.stresstostrength.com

ISBN: 978-0-9872805-7-2Copyright © 2017 Dr. Judy Hinwood

All rights reserved. No part of this book may be reproduced or transmitted by any means, in any form, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without the

written permission of the author, except where permitted by law.

9 Keys to Living Stress-Less

Our “9 Keys to Living Stress-Less” guide is proven to successfully reduce stress FAST, especially if you use these tools in every aspect of your life. If you create new habits with the tools over the next 30 days, a calmer and easier lifestyle is certain.

You’ll discover practical, simple, fast processes that can support you to move out of stressed states. They will support you to move towards calmer places and practical solutions in times of…

• stress, discouragement, fear and overwhelm • suffering ill health • low energy

Be prepared to shake that worry, fear and overwhelm loose and let it go with your choice of tools, techniques and strategies.

It is vital that you choose those tools that suit YOU. Different ones will suit different people depending on your individual gifts and beliefs. You can create your own versions of these tools.

Don’t worry if you’ve never done any of these. The explanations are simple to follow and very straight forward. They are self-sustainable and easy to integrate into your busy life.

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1. STOP…Press the PAUSE Button

STOP… Just stop… Press the PAUSE button.

Your health needs it. Your life needs it. You deserve it. And your family deserves the best you that you can bring forward.

REST… Just rest until you are better able to see your way forward with more clarity. If you really haven’t much time now to stop, then do the quiet relaxation or meditation tools below. Aim for quiet.

But you must STOP. It is possible that your body will stop you if you don’t. Make 10 minutes for you in your busy day.

TAKE A BREAK!

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2. Scream or yell into a pillow

By screaming or yelling into a pillow, or beating the pillow with a tennis racket or similar, you can release loads of stored up energy in your body and bring about an instant release of stress. In our experience this can relieve symptoms like sore throats and chest tightness caused from emotions sitting in these places. Sometimes you can feel the stress leaving when your fingers and hands tingle.

With this tool, it can be like bursting a balloon; the energy can be released with a big rush.

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3. Big Green Garbage Bag

Now, for a minute, for an hour, for a day, take all those worries off your shoulders, back and wherever else you may be storing them. Imagine you have a big green garbage bag in front of you and you put all that stuff into it. It’s so worth the time to check through your mind and all your body to ‘catch’ the stress and be rid of it.

You might see it, feel it, imagine it or just know where it is – whatever your gifts and talents in your mind are, use them and go for it. With no judgments; allow all this to just be fine.

TOSS THE BAG AWAY.

Then relax, do something you LOVE like painting, playing with a dog, walking in nature, hiking, and do it full on and focused, so your mind can switch off and reboot itself. Or you could find an object like a flower or bird or piece of art that love. Look at it, enjoy it and focus on whatever you like about it; the beauty, the sounds, the colours, and the perfume. Breathe more slowly than usual, and more deeply, for at least a few minutes. If your mind wanders, just come back to focusing on your appreciation of the special object.

Yes, you too can achieve a stress-less life.

Note please: Some stressing of the body, like doing good exercise and working towards goals, is necessary, so we never suggest aiming for a ‘stress free’ life.

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4. Visualisations and Imagery – What are they?

We like to think of visualisations or imageries as ‘games’ we play with our mind, though they are very real. Thoughts are real forces and they can make our lives heaven or ‘hell’.

The pictures or movies we imagine or replay from the past in our thoughts are real energy, and they create our lives. What does that mean for us? Every thought matters, for example, if we replay the tough times of our lives and focus on those, we create more of those sorts of energies, and vice versa. When we imagine good times, we bring those to us. Albert Einstein said, “Logic will get you from A to B… Imagination will take you anywhere.”

It is ‘The Sowing and Reaping Law’. The thoughts that we plant, water, nurture and expect do grow and come back to us. It’s like a magnetic field. So, let’s give our mind some new and useful instructions for creating something more brilliant for ourselves.Einstein knew we have huge resources in our minds that we can activate. These are our birthright to call on and use if we wish to, and if we learn skills to make that happen. Creating imagery in our minds is like opening a door into our future.

What we create in pictures or think strongly about is forming as we do these exercises. Holding the image strongly and adding emotions like excitement and enthusiasm about the vision, brings the picture into our lives much faster and is healing, as it is so calming.

It is a highly motivating experience that moves us forward. And we do it with our own conscious minds.

Use the exercise that follows to prove to yourself that you can do this – as well as to bring about better health and a more peaceful and abundant life. And the more we practice, the more we create. When we are in the middle of stress it can all look huge and fill our minds so we can’t see how anything else can be coped with, or how we can climb over the mountain of problems. Let’s cut this stress down to size with visualisations and imageries…

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5. The ‘Rub That Stress Out’ Tool

• Best to sit straight and comfortably in a chair. Breathe deeply, low into your belly.

• Remember a situation that is/was making you worried, anxious, tense or afraid. Get right into the feelings; don’t be afraid here because you are about to let all that go.

• See, imagine, or just think of the situation, the place, the people involved. You might see it in colour or not, up close or not, with sound or not. You may smell it or taste it, and it’s possibly moving. However you do this is perfect. Imagine it is right in front of you.

• You’re up to the good part... Imagine a huge eraser, like we use in school. Rub that picture out completely. Really let it have all your focus till none remains. Keep breathing for a few minutes until you are quite calm.

This sounds impossible or ridiculous? Be ready to be surprised. If you can suspend your doubting logical mind for a while, you will have the results of more calm and quiet, as you will have released stress.

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6. The ‘Shrink That Stress’ Tool

• Best to sit straight but comfortably in a chair. Breathe deeply, low into your belly.

• Remember a situation or person who is making you worried, anxious or afraid. Get into the feelings; don’t allow yourself to be afraid, as you are about to let the feelings go.

• See, imagine, and think of the situation or person; the place, other people involved. We suggest that you take time to see it in colour, up close, with the sounds, smells and tastes you remember. Make your pictures as large as you can. However you do this is perfect. If you start to feel alarmed, simply keep the picture small so you manage that and carry on.

• Now imagine the whole picture getting smaller and smaller until it fits on the palm of your outstretched hand. The sounds, smells and tastes get softer, the colours dimmer and the emotions you felt are drifting away into the distance.

• Let it shrink further till it is just a tiny speck in your palm and it either disappears or you toss it right away.

Keep breathing for a few minutes and enjoy the calm you feel.We expect you will feel much stronger and lighter after this exercise.

By all means repeat any of the exercises as often as you need if the emotions or situation appear again. (Dr Judy says ‘This has been most helpful to me in shrinking the power of overly aggressive people down to a realistic size’).

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7. The ‘Really Feel Your Feelings’ Tool

• Best to sit straight but comfortably in a chair. Breathe deeply low into your belly.

• Remember a situation that is making you worried, anxious or afraid. Get right into the feelings and don’t be afraid here. Make them as huge as you can, exaggerate them if you can.

• Push your feet into the floor, maybe stamp your feet and shake your hands, and if you want to groan, yell or cry, do that too. Perhaps stand up and stomp the old stress feelings away.

• Breathe all this out and let it out your feet, and just let it go! This may take some time but it is vital you let go of all you can each time you do this.

• You will feel lighter and/or relieved soon after doing this exercise as layers of old emotion are sloughed off.

• Rest and enjoy feeling more calm. Isn’t it great that we can help ourselves?

This tool is especially appropriate for kinesthetic, feeling people. With this tool, you may get to the point that you see the ridiculous side of the situation and laugh it out, as I have done – Dr Judy Hinwood.

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8. Meditation

No, you don’t have to sit in a cave, cross-legged for an hour to meditate.

Our lives can be full of things to be done; lists, family, work, and the technology and communications revolution to be handled. It can be challenging to put yourself first and to take some time for you in your busy day. Great news, it’s way easier than an hour a day. Meditation is not this great big difficult task that only a few people can do, and is hard, and takes years to learn. No, not at all.

We can’t take stress out of our lives altogether as stress is where our lessons are as humans, and some stress is essential for your bodies, but we can control how it affects us in the moment. We can learn to relax and rest, especially when the tools are practiced regularly.

We suggest you set aside a time each day if you can – 5 minutes will do to start – to bring in the Relaxation Phase of the Stress Response. You will feel more peaceful, happy and more able to stay calm. Wellbeing, that elusive feeling, will be easier to find.

The Simplest Meditation

Focus quietly on things that are happening right now, like your breathing.

Whatever you are doing, focus 100% on it. Be OK with slowing down and consciously being wholly present with the task – cleaning, making a meal, driving, the children’s reading – focus on that only.

That is a meditationareally experiencing what is in the present moment, without thinking about other things and the agendas in your ‘psychobabble’ or mind chatter. This is ‘mindfulness’.

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Or you may want to focus on a beautiful flower, seeing it’s details.

Also, just sitting quietly and breathing gently will do it. Breathe slow and low into your belly, and drop your shoulders. Closing your eyes can make it faster and easier. Counting your breath in for 2, hold for 2, out for 2 and hold for 2 makes relaxing easier. You may want to slow the breath down to a 4-count rotation.

There you go, you just meditated!5 minutes a day is a good start. And a whole new healthier and happier way of living just started for you.

Later there are more techniques for deeper meditations, which are more profound and still simple, but this is plenty for immediate and initial stress management.

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9. Your Stress Relief ‘Plan Of Action’ (Your ‘P Of A’)

You may feel like the stress in your life is out of control. I totally understand and have been there a few times myself.

What I offer is an array of very practical tools, techniques and strategies and you can decide which will work best for you – and work they will if you are diligent.

Managing stress is about taking control of everything in our lives; our time use, our environment, our food, our exercise, our thoughts, emotions, words and actions.

It involves changing the things we can change and responding to daily life instead of reacting to it with any old anger, resentment, sadness, anxiety, fears, or beliefs. It involves watching every thought, emotion and word and making them more positive and useful, in each moment.

To do this I suggest you make a plan that suits you and your needs and your wants then diarise the steps. You might put a chart up on your wall of the action steps you will take each day, like meditating or exercise. And you do this plan one small step at a time, one after the other. In a year’s time where will you be? In a month from now? Which tools will make the difference? Which tools have to become habits?

I so want the best for you and believe in your ability to re-set and calm your life.

With respect, Dr. Judy Hinwoodwww.stresstostrength.com

About the Author...

Dr Judy Hinwood... A Global Leader in Stress Management

Judy Hinwood is insightful and thorough and will not allow you to get away with using less than the magnificent potential she sees in you. Working with Judy is life changing and she will take you to levels you never thought possible.

As a global leader in stress management Judy is committed to sharing how to embrace stress as it takes a shocking toll on people's lives, businesses and health. Learn from this very talented and highly experienced coach, trainer and author how to tap into energy resources that renew the body, mind and spirit to relieve the effects of damaging stress.

For many years’ Judy has been teaching natural stress management and emotional resilience techniques that really work. They will lead you out of stress and into clear calm using simple, sustainable and natural self care tools and strategies. You will be amazed how easy and practical the techniques are and how you can apply them instantly so that your business, relationships and your life will be much easier and more rewarding.

She is a Fellow of the American Institute of Stress, an Associate Fellow of The Australian Institute of Management, and a Member of the Australasian College of Chiropractors. She has received humanitarian awards in Australia and the United States, and many other distinguished awards.

She has co-authored with her business and life partner Dr John Hinwood several international bestsellers in the You Can EXPECT A MIRACLE book series in hard copy and Kindle e-books. Together they have also authored and published seven sought after books on practice management for health care practitioners.

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Judy is the author of the new book Stress to Strength... Mind Tools to Calm, Connect and Create which has recently been released on Amazon in hard copy and as a Kindle e-book. Her experience as health professional by training, astonished parent of three adopted older Chilean children, sharing her journey as a cancer survivor for over 30 years, and as an inspirational mentor, coach and trainer has given her an awesome array of tools for success.

Judy is the author of the new book Stress to Strength... Mind Tools to Calm, Connect and Create which has recently been released on Amazon in hard copy and as a Kindle e-book. Her experience as health professional by training, astonished parent of three adopted older Chilean children, sharing her journey as a cancer survivor for over 30 years, and as an inspirational mentor, coach and trainer has given her an awesome array of tools for success.

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“Assuming we are on the right track, achieving a goal is simply

a function of the number of action steps we are willing to take to

succeed and accepting the amount of time it takes to do them.”

- Dr Judy Hinwood

Emotional Resilience Trainings...You will discover from these focused and engaging trainings that you can easily shift your current state of thinking to break free of the stress that is holding you back. This new way of approaching emotional resilience training is guaranteed to save you time, energy and money, so you can move to enjoy a heightened state of good health and wellbeing as well as experiencing an increase in productivity.

For complete brochures on these trainings visit:http://www.stresstostrength.com/emotional-resilience-trainings/

To book a training and/or arrange for a pre-consultation, please email:[email protected] or call +61 1300 663 979.

Build Emotional Resilience In The WorkplaceA one day training for executive management, managers and team leaders.

Build Emotional ResilienceTrainingA two day open training for homemakers, couples, employees, business owners, and managers.

These trainings are presented four times each year in Brisbane.

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Build Emotional Resilience Training

Build Emotional Resilience Training

Build Emotional Resilience in the Workplace

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Creating EmotionalResilience Strategies

The Foundations ofEmotional Resilience

Innovative Emotional ResilienceSolutionsA one day training for SME and corporate employees.

Creating Emotional Resilience StrategiesA one day training for employees in NFP, teaching, healthcare and other organisations.

The Foundations of Emotional ResilienceA two hour introduction to building emotional resilience.

Innovative EmotionalResilience Solutions

The Impact of Emotional Resilience on Workplace PerformanceA one day training for executive management, managers and team leaders.

The Impact of Emotional Resilience on Workplace Performance

To book a presentation and/or arrange for a pre-consultation email [email protected] or call +61 1300 663 979.

How to Move from Stress to Strength – FastCheck out the 4 common causes of stress. You can move from a state of stress to a state of strength in a heart- beat. We’ll show you some simple, easy tools and strategies that you can apply immediately.The simple tools and strategies we share enhance your emotional resilience to enable you to be grounded in stressful situations.

Stress UndressedIf you’ve ever been stressed you won’t want to miss this session. and no, you don’t have to get undressed.Discover your amazing “Three Brains” and how you can use them to remove stress that builds up over time.You’ll learn about the power of fun and laughter, and proven techniques that you can apply in your daily life.

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Stress Management Keynotes and ShortPresentations…You will discover from these dynamic and energetic keynote and short presentations that you can shift the current state of stress that is holding you back. This new and unique way of approaching stress management is guaranteed to create awareness of how you can save time, energy and money, so you can move to enjoy a heightened state of good health and wellbeing.

To book a presentation and arrange for a pre-consultation email [email protected] or call +61 1300 663 979.

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How to Relax Really Easily, Really Fast with MeditationEven if you have never meditated before, discover how to relax really easily, really fast. Relaxation is a key to making stress your friend, and not to be feared.You will enjoy the tools you can take home for your better life.Another way to do meditation is through visualisation, or mental imaging.Dr Judy has developed a myriad of simple, effective, practical and easy to apply visualisations and meditations which can be tailored to your every need.

How to Take the Stress Out ofRelationshipsWe are all made perfectly differently and we all have our specific brain and mind pathways. Understanding the nuts and bolts of having an outstanding relationship makes a massive difference to your well being and happiness.Men’s brains and women’s brains are vastly different – news to you? We have loads of fun exploring the differences.Learn easy tools and strategies to put zing into your relationships.

How to Take the “Calm” Home With YouParticipants attending our presentations and trainings often comment that not only do they want to learn techniques in the session to build emotional resilience, but also, to take them home.The techniques we share and teach lead participants to a state of calm which they learn how to create in a heart-beat anywhere in their lives.

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How to Hack Your Brain to Harness StressHow to identify workplace and personal stressors and build resilience using tools and strategies to gain momentum over stress.The practices are based on the power of language and visualisation – the underpinnings of change.This process begins with each person through the power of their mind, through their thoughts. Tapping into mind and brain pathways makes for powerful and positive outcomes for enhancing well being in business and life.

To book a presentation and arrange for a pre-consultation email [email protected] or call +61 1300 663 979.

Stress to Strength Experience…

You will discover from this focused and engaging training that you can easily shift your current stressed mindset and break free from the stress that is holding you back. This new way of approaching stress management training is guaranteed to save you time, energy and money, so you can move to enjoy a heightened state of good health and wellbeing as well as experiencing an increase in productivity.

For the complete brochure on this training visit:http://www.stresstostrength.com/stress-management-seminar/

To book a training and/or arrange for a pre-consultation, please email:[email protected] or call +61 1300 663 979.

Stress to Strength ExperienceThis 2 day training is for all those individuals who want to harness and transform their stress into a source of resilience and strength. If you feel a lack of energy, overwhelm and ‘burn out’ maybe catching up with you, then the 60 plus tools and strategies you learn will prove life-saving. The training will enable you to move to a higher state of functioning.

Stress to Strength Experience - Testimonials...

“Wonderful tools to bring hope into your life and enable you to move to a higher state of functioning. UTTERLY MOVING”Mark Pitcher, Clinical Psychologist, Brisbane, Queensland

“The Stress to Strength training has not only provided me with tools to deal with stress but has supported the development of an impenetrable positive mindset! My logical business brain would ordinarily dispel this type of content, however, the logical brain measures outcomes and the course delivers plenty. The tools gained are powerful and extremely useful.”Julia Krawitz, Training Manager, Queensland, Police-Citizens Youth Clubs

”The tools and strategies we all engaged in enabled us to better handle stress day to day, to be better focused and to live a life with balance and so much more passion. Thanks, Drs John & Judy.” Bryan Lunt, Chairman & CEO, Absolute World Group, Hong Kong

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Emotional Resilience For Life Program…

An Online Training and Support Program

Our Team: ............. Dr Judy Hinwood, Dr John Hinwood

Frequency: ............ Weekly multimedia e-classes direct to your inbox for the next 90 days or 90 weeks, with life-changing tools and strategies to shift you from stress to strength and into the calm as you build your emotional resilience.

Your Investment: .. $47 for 90 Days -or- $197 for 90 weeks

One-on-One Personal Strategic Coaching ProgramYour personal, confidential coach will meet your specific needs

Every client receives support according to his or her personal needs, based on our extensive experience over the past twenty six years of coaching and mentoring clients and spread throughout twelve countries around the world. Our services include:

• strong emphasis on personal stress management & emotional resilience • motivational and inspirational support • ongoing personal strategic coaching for problem-solving • support in stress/life balance and integration • personal expansion of life and relationship skills

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Emotional Resilience For Life Program - Testimonial...

“In the last 15 years I have experienced a bankruptcy, a divorce, moving from Australia to live in Thailand, a tsunami, establishing a thriving business, being a single father of two teenage boys, and the various other excitements and challenges that life brings along. I first met Dr John Hinwood in Brisbane during my days as a bankrupt 15 years ago while living in a flat at the back of my in-laws garage.

During this period, one constant I have been able to rely on and trust, is the coaching I receive from Dr John Hinwood. Throughout my successes, failures, adventures and swings, he maintains a keen eye and ear on my progress, my process, and ensures that I stay true to being the best I can be. Without his experience, sensitivity and mindfulness I would not be enjoying the life I am today running my own a thriving businesses in Phuket and being the Global Director of Wellness for a major company which operates in nine countries around the world.

There are plenty of coaches with plenty of razzle dazzle out there. But if you want a man who you can trust implicitly, who will stand beside you no matter what, who knows what it’s like to be a father, who understands how to build a successful business, a person who will be there for you for years and years and years, probing, pushing, cajoling and encouraging you to always be shooting to be all of who you can be – call John.”

Michael MasseyGlobal Director of Wellness Operations, Absolute World Group, Phuket, Thailand

To enrol in the ‘Emotional Resilience For Life Program, simply call: +61 1300 663 979 or email: [email protected]

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Practitioners, Facilitators and Stress Management

The stress epidemic is causing relationships to falter, businesses to falter, and health to suffer. Serious chronic disease has strong connections with ongoing stress. As a Practitioner or Facilitator, you can be part of the Best Practice Solution!

What is this About?Workplace and personal stress is gnawing at the fabric of society. Survey after survey demonstrates that conventional treatments for stress management are failing to provide a meaningful solution. A common thread is a lack of practitioners trained to proactively address the human capacity to effectively manage stress at the Primary stage; all too often the answer is seen to lie in expensive reactive or Tertiary stage which requires time off work and rehabilitation. Some programs are reaching into the Secondary or ameliorative stage which also involves costly workplace interventions. The Stress Management Institute® provides training to offer cost-effective techniques to prevent stress becoming a disabling human condition by supporting individuals to develop emotional reslience.

Growing a Practice in New Directions:Successful completion of the Certificate IV in Stress Management Practitioner or Certificate in Stress Management Facilitator (Assessed) will provide you with comprehensive skills to start a practice or shift your practice to a new level. Progressing to become a Stress Management Practitioner or Facilitator will reposition you in a crowded marketplace through quality tertiary learning that will identify you as an expert in this field.

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The SMI programs are professionally developed, Government approved and delivered in conjunction with a Registered Training Organisation. They are staged in a way that allows you to immediately practice what you are learning. All materials are provided within the program fees and you receive additional benefits including regular tutorials and personal coaching to ensure yoursuccess. You can now become the first in your market to be the‘Stress Management Expert’.

OPTION 1: STRESS MANAGEMENT PRACTITIONERThe full Certificate IV in Stress Management Practitioner can be undertaken over 12-24 months and is a robust course. Upon completion of the ten VET units, students receive a Certificate IV in Stress Management Practitioner from our partnering RTO, Priority Management Australia, a Registered Training Organisation (Provider Number 90911). An extra bonus is that we train you as a coach so you have the skills to deliver the tools and strategies that are a hallmark of our work.

You will be qualified to work as a practitioner either in your own business or employed in a larger business or organisation. As the level of stress in the workplace is huge and is rising steadily, the prospects for Stress Management Practitioners are looking very promising. You could develop awonderful career within this field.

OPTION 2: STRESS MANAGEMENT FACILITATOR (Assessed)If you choose to become a Stress Management Facilitator (Assessed) you will be able to complete five VET units over 12 months. You will receive a Federal Government VET Certificate recognising the five stress subjects you have passed plus a Certificate in Stress Management Facilitator from the Stress Management Institute.

This will enable you to work as a trainer or to combine stress management training with other modalities you currently practice.

To download the course information pack, please visit:http://www.stresstostrength.com/stress-management-institute-practitioner-training/

For more information on the ‘Stress Managment Practitioner’ or the ‘Stress Management Facilitator’ courses, please call +61 1300 663 979 or email:[email protected]

Copyright © 2017 Dr. Judy Hinwoodwww.stresstostrength.com