Self-Coaching
Through Nervous Times
A 4-Step Process for Anxiety or Panic
Step 1. Take Control of Your Breath
Breathe 4 long
slow deep breaths in,
and out in steady
rhythm
Notice the feel of the breaths in and out
Feel torso expand & release
Feel shoulders raise and fall
Step 2. Connect with Your Spiritual-Energetic Self
Let breath feel
like it's releasing from
the floor of belly,
or thru feet
When tension breath wanes, let your breath
release from top
of head
Create magical sphere around you
with breath released
from head
Reinforce horizontal
sphere by
breathing out through
heart
Keep sending breath
into the sphere
until you can feel
a thick shield
Step 3. Give Your Mind Something to Do
Use mind to count breath beats to
keep it busy and
focused in the moment
If mind
wanders, change numbers to
letters, colors,
or shapes, anything abstract.
If it's difficult to count silently, count AND
see numbers changing
on a white board.
Step 4. Strengthen Your Emotional Well-Being
Repeat a mantra starter on the outbreath:
In this moment....
On the outbreath,
use a mantra completer: ...I am safe.
...I'm
doing what I should be doing.
...I know everything
I need to know.
...All that's
needed is my healing presence.
...All that's
needed is my listening.
...I'm
noticing my body feeling calmer.
...I'm noticing
my mind beginning to feel clear.
...I'm
noticing I've made an energetic shift
