How to Clear Emotional Debris – Part II
1. Center Yourself
2. Notice what emotions and reactions occur.
3. Decide on which emotional baggage issues you want to release or shift first.
4. Select the method or technique you wish to use to release these old reactions.
5. Decide on a time frame for working with each emotional issue.
Click here for the rest of Part I.
How to Clear Emotional Debris – Part II
6. Notice the underlying fears, concerns or issues that arise as you change each behavior. These are sort of like piggy-back issues connected to the main one that is triggering issue or emotion. You may need to address these aspects as they come up. Although it takes time, it is really important to go as deeply as possible in releasing your issues. The rewards are tremendous.
7. Make a list of positive messages, emotions and responses you would rather experience in your life. Include in your list what you could do to
feel more empowered. You might choose affirmations or choice statements. There are a couple of examples at the end of this article.
8. Evaluate your progress. You may choose to evaluate daily or weekly. You decide what works best for you. Changes occur internally first before any visible outward shifts are noticeable. Be aware of any subtle or tangible differences in your behavior.
9. Create a Gratitude List. Every time you do something positive towards a behavior change, write it on your gratitude list. Seeing what you have accomplished gives you a feeling of pride and makes it easier to continue working on these internal changes.
10. Reward yourself by a simple pat on the back. Or, find another way to reward yourself that feels good inside. When I’ve worked on and accomplished something that is personally challenging, I reward myself with a break and enjoy talking to a friend. How can you reward you in a meaningful way?
If you find it too difficult or uncomfortable in releasing these issues on your own, I suggest working with an experienced psychotherapist, healer or coach who has an expertise in this area.
Here are positive choice statements that might work for you. Try it – you might like it.
I choose to totally and fully take charge of my emotional reactions and behavior patterns.
I am enjoying feeling clearer, lighter and freer emotionally, mentally, physically and spiritually!
If you come up with any really good affirmations or choice statements, let me know. I love sharing these with all of you.
Now – Go out and smell the roses!
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How to Clear Emotional Debris – Part I
We all know how good it feels when we do a “Spring Cleaning” in our home, making our living space roomy and open. Just like on the outside, once we remove the emotional clutter inside, it is amazing how quickly things change. So let’s stop watering the weeds in our head. Instead, clear them out and make room for spring flowers.
Robert Holden, author of “Happiness Now!” has said, “What you focus on most often becomes familiar, and what is familiar feels real to you.” So now is the time to cast out all your emotional debris and replace it with fresh new “familiar” ideas.
Remember: behavior change happens first by clearing the sabotaging emotions and then the beliefs that hold them in place. Only then do behaviors change outside.
Let’s clean your Inner Temple, your inner body. Here are some tools to help with cleaning your Being.
1. Center Yourself: First quiet yourself and take a few moments to meditate. Allow the silence to be your teacher. Have your journal by your side to record your thoughts and progress. Then ask your inner self – or better yet, your Higher Self – “Which behavior patterns, beliefs and emotional reactions are not serving me now?” Listen inside. Some of you receive images, words, physical sensations, a sound, or a moving picture to represent your answers. Write and write, without editing or questioning. Bear witness to what comes through, without judgment.
2. Notice what emotions and reactions occur. Separate your list into sections, if you desire. For example, some categories might be: Negative Self-Talk, Excuses I Make, Procrastination Areas, Excessive Emotions like Anger, Resentments or create your own categories.
3. Decide on which emotional baggage issues you want to release or shift first. Number the rest of the negative beliefs or reactions that emerged so you have the order of what you want to deal with when ready.
4. Select the method or technique you wish to use to release these old reactions. Some of the best methods for releasing negative emotions are EFT, Self-hypnosis, Reichian work, and if it’s one of the biggies connected to the fear and anger of abuse, EMDR may be the method of choice, in which case it’s important to work with a therapist. For some issues, like everyday anger, it might be a cognitive method such as, “Count to 10 when I get angry before speaking or doing something.” Or, “I will write in my journal until the emotion subsides.” Even better, I will take a 15-minute walk or run first to release my feelings.”
5. Decide on a time frame for working with each emotional issue. Remember: your time frame needs to be flexible. Be gentle on yourself.
Part II will be in the next edition.
Live Workshop on Emotional Spring Cleaning
April 26th
Emotional Spring Cleaning Online Workshop
April 30th
I look forward to assisting you in creating the life and business of your dreams!
Easy Stress Relieving Techniques
Having a multitude of techniques to cope with surviving stress is essential for daily life. Stress can become a bigger problem if you don’t have the tools to deal with it. It can contribute to high blood pressure, digestion problems, sleep issues and may even add to belly fat for some people.
Here are a few more techniques that are simple for you to use.
1. Soothing Scents
Many of you may already know lavender is wonderful for calming the nerves. Some of the other scents that are also soothing are ylang, ylang, sweet orange and lemongrass. These can actually calm your nerves instantly by inhaling the aromas from these oils. Put a drop of lavender on your fingertips and massage your temples for a tension headache. It feels very soothing. Try adding a few drops of one of these essential oils to an unscented candle and light it. They smell heavenly and will calm your spirit in a short time.
2. Surrender in a Bath
Many years ago I was doing psychotherapy in a warm water pool. The effects were amazing. Hydrotherapy has been used for many years as a healing tool, as well as having restorative abilities. To add to your bath time and for surrendering stress, I suggest using bath salts, low lights or candle light, with special relaxing music and even light a healing or aromatherapy candle for added effect.
3. Visualize an Inner Vacation
Use any slow, deep breathing techniques and imagine the most calming peaceful place for you. It might be lying on a beach during a warm afternoon, listening to the seagulls and the gentle waves, and picturing on each outbreath as the waves moving out, the tension leaving your body. Or you might prefer imagining the mountains, and listening to the birds and a nearby river, as you smell pine trees with a gentle wind. Use any peaceful inner vacation area that works for you and brings you peace, relaxation and perhaps, even joy!
4. Use Acupressure
Stress can create serious aches and pains in the body. Sometimes it helps to apply pressure to certain meridian points on the body. I learned these from a reflexologist and from energy Medicine. The energy channels may get blocked from stress or anxiety and this can cause pain or even illness. There are several points I especially like using to alleviate stress. Hold each of the points with the index and middle finger for 30 seconds. The first point is on the little finger side of the forearm at the wrist. Do it on both wrists. It releases headaches, stress and anxiety. The second one is the third eye point between the eyebrows, where the bridge of the nose is indented. It actually calms the body and relieves that anxious feeling. The third point I like to use is in the center of the breastbone. It also calms tension and other emotional imbalances. I find the 3 points work well together when you take the time.
Learn more about our complementary upcoming Stress and Anxiety Group Healing Call here.
15 Tips to Reduce Stress
The goal in these stress tips is to learn how to manage the stress in your life. Use the tips that you resonate with the most.
1. Deep Breathing
This is a simple yet very effective relaxation method. Regularly take deep breaths, breathing out tension and breathing in relaxation. It is a core component of all yoga, Zen meditation and spiritual practices. There are a number of very useful specific breathing techniques just to release stress from the body. Here are more breathing techniques. https://hzharris.com/all-resources/
2. Sleep
According to a National Consumers League survey, about 60 percent of people who are stressed say they don’t get enough sleep. For those of you who have difficulty falling asleep, it is very important to begin a soothing and calming bedtime routine. Take a nice, warm bath and find a light enjoyable novel to read prior to bedtime. Avoid watching action movies or the news before bedtime. Also avoid any stressful conversations prior to bedtime.
3. Warm Soothing Bath or Shower.
Use sandalwood incense and lavender oil in the bath or on your skin. Add a few candles and perhaps a good book or some classical music, and you’ll be well on your way to relaxation.
4. Reconnect with Your Spiritual Self
Reconnect with your Inner Guides, Higher Self or Inner Wisdom can help lower blood pressure. The very simple act of meditating or praying has helped many reduce stress. This may take practice to do regularly, but research has shown the benefits are tremendous.
5. Regular Exercise, Especially Walking
Exercise clears your mind and returns the body to a more healthy state. Even a 10-minute walk can decrease stress and anxiety. When you exercise, beta-endorphins (the body’s natural relaxants) are released. Endorphins counteract the stress hormones that are often raging through your body. Exercise gets your blood circulating, boosts your mood, and eases tension.
Exercise rids the body of excess energy it really can’t do anything about,” says Dr. Tara Cortes, clinical director of primary care at Mount Sinai Hospital in New York.
Studies also show that active people have a decreased risk of coronary heart disease, the number- one cause of death in the United States.
6. Yoga
Even one yoga class a week can cut levels of the stress hormone cortisol. This is reason enough to get you to a yoga class for your refreshing and rejuvenating workout. If all you need is simple relaxation, then find a yoga class to your liking that specializes in low-key hatha yoga or one of the restorative yoga classes. There are many types of yoga from which to choose.
7. Take a Vacation
If you don’t have the time or money to plan a fabulous excursion for a week, then a quick weekend getaway might suffice. Or plan a special event near your home, perhaps a stay vacation. All that’s necessary is that you spend an extended period of time not thinking about those stressful things, such as work, money, relationships—anything that makes you feel crazy, overwhelmed and stressed.
8. Call a Friend
Often things seem better after you talk to a really good friend. Friendship is as beneficial for your health as it is for your spirit. Researchers have found that having good friends helps lower blood pressure, relieves anxiety, and may even help you live longer. Many experts list friendship as the key factor in getting through stressful times.
9. Share Household Chores
Because you may not always get that needed acknowledgement, or pat on the back, other tactics can help. One way to get more help is to divvy up the chores. Dividing chores gets the whole family involved in running the household, says Craft-Rosenberg, the family studies professor from Iowa.
The resilience of a family is related to how well they can work together,”
she says. Even small children benefit because contributing makes them feel needed. Additionally, when others share the workload, there’s less pressure to get everything done at once.
10. Lighten or Change Your Workload
If work is creating a great deal of your stress, it might be time to talk to your boss, delegate tasks, or start looking for a new job. Keep in mind If work is making you crazy, you’re not alone. Work is the top source of stress in adults aged 18-54, according to the National Consumers League survey. Forty-six percent say it’s a problem. In the meantime find some ways to unwind after work. Sit quietly for 10 minutes before you start your evening. Play a favorite CD while fixing dinner. Or delegate your home chores so you can relax on weeknights instead of slaving over dinner. Or you can choose to occasionally pick up something special for dinner instead.
11. Forgive Someone
Studies found that those people who forgive others tended to have lower blood pressure than their less-forgiving peers. Perhaps it’s time to give up that grudge, if only to gain health benefits. It doesn’t mean you condone what others have done. Forgiveness is about releasing the negative and toxic energy built up in your by anger and resentment that is held inside of you.
12. Reduce Caffeine Intake
Drinking three or four cups of coffee every morning does more than wake you up. The caffeine raises your blood pressure and increases secretion of adrenaline, a stress hormone. In fact, the caffeine in your coffee cup imitates and even exaggerates the body’s response to stress. The effects of caffeine last for hours after drinking it.
13. Take Twenty Minutes
Whether you’re a doctor, lawyer or an at-home mom, giving yourself time to unwind is vital for de-stressing your life. Taking 20 minutes for yourself won’t solve all of life’s problems, but it gives you a chance to feel calmer and find clarity. Whether you need a nap, a bath, or a quiet place to look at the trees or to read a book, make sure the time is spent doing exactly what you want to do.
14. Make Love
Whether you prefer cuddling with your honey or the act itself, sex is a wonderful time-tested stress reliever, and it’s well worth taking the time to do it. It also brings you a deeper connection and comfort with someone that really can shift your energy.
15. Join the Surviving Stress and Anxiety Online Group Healing Call
Living in these stressful times, it is important to have tools to release stress and anxiety in the moment. Part of the focus during this group healing will be for you to come away with tools you can use on your own.
Learn more and register here: https://hzharris.com/upcomingprograms/