Reduce Stress & Anxiety

Videos Emotional Intelligence and Happiness

Leslie Perryman • November 1, 2017
Find Clarity and Focus by Catherine Wikholm
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1. Find Clarity and Focus
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Stress easily accumulates when we have a long-do list, multiple deadlines and competing priorities. It’s very easy to end up living a life that is inconsistent with your personal values, spending lots of time and energy on things that perhaps aren’t what you really value as important. To help you to clarify your values, Dr. Catherine will guide you through a personal values exercise. This will enable you to clarify what is really important to you, to help you to start living more fully by your values and have a more fulfilling life.
2. Peaceful Mind Visualization
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Visualization is an effective technique for managing both stress and anxiety. With practice, this technique can enable you to achieve a sense of relaxation in just a few minutes - perfect for when you’ve had a busy stressful day. In this session, Dr. Catherine will guide you through a visualization where you can imagine yourself in a peaceful and safe environment, somewhere that makes you feel calm, happy and relaxed. The more you practice this exercise, the more naturally you will be able to imagine yourself in your peaceful place, and the greater the relaxation effect will be.
3. Deep Breathing For Relaxation
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To effectively combat stress, we need to elicit the relaxation response. This is a physical state of deep rest which involves a number of physical changes in the body - your blood pressure decreases, your breathing slows down, your metabolism decreases, your heart rate slows down and your muscles relax. In this session Dr. Catherine will guide you through a simple deep breathing technique.
4. Stress Relief Through Gratitude
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Cultivating gratitude is one of the simpler routes to a greater sense of emotional well-being, higher overall life satisfaction, and a greater sense of happiness in life. In today’s exercise you will learn to shift your mind out of stress mode through a regular practice of gratitude. You can do this exercise at any point during the day, but the best time to do it may be before you go to bed. All you need for this exercise is a pen and a notebook or journal.
5. Calm the Mind
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When we are very stressed, we can feel unable to focus and think straight, wrapped up in worries about what may or may not happen. This can lead you to feel overwhelmed, anxious or panicked, making difficult situations even harder to cope with. One way of regaining your mental focus from an intensely emotional state is through the use of grounding techniques. In this session, Dr Catherine will show you a simple technique you can use when feeling overwhelmed to calm yourself and refocus.
6. Change A Negative Mindset
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When you’re feeling stressed, low or anxious, it’s common to experience negative thoughts. Once you start dwelling on one of these negative thoughts, it often leads to another, and before you know it, you’re stuck in a cycle of negative thinking that ends up making you feel even more stressed out and worried. In this session, Dr. Catherine shares a mindfulness technique that can enable you to respond to negative thoughts in a different way. Practicing this technique can help you to feel calmer, less overwhelmed by negative thoughts, and more able to cope with stressful situations.
7. Daily Gratitude Practice
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Did you know that taking note of what you are grateful for and going out of your way to thank the people in your life can improve your mental and physical health? In this session, Julie will guide you through a few simple steps you can take to be more grateful and optimistic each day.
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