Simple Stress Reduction Techniques that You Can Learn in Minutes a Day
When things get tough, do you lash out in anger, retreat in fear, or withdraw to your sad cave? Do you make bad decisions in the heat and pressure of the moment? (What damage is that doing to your relationships and your career? How many opportunities are you missing - not even seeing - because of it?)
The true secret of success isn't luck or even talent. It's the ability to tackle life's challenges confidently and deal well with those occasions when things don't go the way you want. That's true whether you're raising a family or steering a corporation, building your own business or working 9 to 5.
And whether you're relating to your parents or your children, your siblings or your friends, whether you're single and looking or married and wanting to stay that way, your emotional reactions and responses in moments of stress are the biggest controllable factor in whether those relationships go well or badly - whether they're a source of joy or a further source of stress.
Not only that - persistent stress wears away at your immune system, your digestive system and your nervous system (even your memory). You can literally become sick with stress.
Don't you wish that someone would tell you in an easy-to-understand way what you can do to manage stress and give you some simple stress reduction techniques that really work?
Don't you wish it was packaged in a way that means you can absorb it in small bites when you manage to carve out a bit of time for yourself?
I'm Mike Reeves-McMillan. Like everyone else, I've struggled at times with stress.
Particularly in my 20s, I faced depression, anxiety and anger as I dealt with a major life stress. I was in the wrong job, living in the wrong place, in love with the wrong person, and it destroyed my health and energy from the inside. At the same time, a lot of the time I was out of touch with what I was really feeling.
What I learned from that experience led me to study stress and how it can be worked with, understood and managed. I'm now a registered hypnotherapist, working with people to help them feel more in control of their emotions, thoughts and behaviours, even if the world around them is going crazy.
I'm also a health coach, helping with issues such as smoking and overeating - and you might be surprised how strong an emotional component issues like that can have, and how often people use them as a way to deal with stress. (Or maybe, if you have those issues yourself, you wouldn't be surprised.)
If your best stress coping strategy is cigarettes, alcohol, junk food or something else that you immediately regret, that costs money, and that can damage your health, I'll show you better substitutes that cost nothing and can actually enhance your physical health as well as your mental state. (You're not alone in using those unhealthy strategies, because they sort-of work in the short term. And you've probably never had the opportunity to learn the better strategies that I have for you. They don't teach this stuff in schools.)
The good news is, there are simple, practical techniques that you can use to become more confident, positive and capable of making it through the storms of everyday life with your self-respect intact - and win the growing respect of others around you. (Isn't it the reliable, positive, confident people who get promoted, get raises, win more business, have better personal relationships and raise happy, confident children?)
The even better news is that I've packaged these techniques up for you in easy-to-digest format that will soon have you powering confidently through situations that you once couldn't imagine even surviving.
I'll show you:
Simple, rapid techniques to manage your emotions in the moment (rather than continuting to react, regret, repeat).
Why you find yourself caught on the emotional hamster wheel, going nowhere - and how you can escape.
The key moment of leverage when you can break the cycle and get a different outcome. (Without this secret, you just keep going round and round.)
With these simple methods, you can reduce conflict with the people around you, win their respect and build lasting, positive relationships with them - in business, family or romance.
As you progressively free yourself from your unhelpful stress reactions, you feel safer to connect with others and to enjoy that connection, rather than being in conflict all the time. You become more comfortable with who you are, so that you accept yourself and others accept and admire you for your genuine warmth and easy confidence.
Without internal conflict to drain your energy, you're able to give that energy to things you enjoy that you just haven't been able to tackle before, or haven't been able to give the priority they deserve.
You can even reduce the discomfort and energy drain of dealing with allergies, asthma, skin conditions, digestive complaints, high blood pressure, some forms of chronic pain and other illnesses which (I'm sure you've noticed) get worse when you're stressed and emotionally upset.
Now, I want to share how to do all this with a wider audience than just the clients I can see in person. So I've put together some of the best tools and techniques I use into a simple online course.
Just reading through Mike's material made me feel calmer. Excellent, practical and zero-fluff - it cuts right to the point.
Mike explains what's going on and why it works, and that makes a huge difference. I've had people telling me my entire life to focus on my breathing when I'm stressed, but no-one before Mike has ever explained why.
It works much better when we know why. Who knew?
- Catherine Caine, beawesomeonline.com
Thank you for making your material available to us. It is rare to find people out there that genuinely want to help others, and you are one of them. It is a breath of fresh air. I am going through one of the most stressful periods, and I am finding your resources helpful.
Thanks for the course -- it's been really helpful, and probably helped me land this new job!
Simple Techniques Packaged for Easy Consumption
The last thing you want when you're stressed is something that's hard to do. You already have plenty of those. So I keep it simple. You can do this in a few minutes a day if that's all you have.
Each day for three weeks, I'll send you a short email which coaches you through a single small step. So even though the course is rich in resources, it's do-able for someone who's busy and stressed.
2 Short Ebooks
First of all, I'll give you 2 short ebooks (in easy-to-download pdf format, designed to be printed or read on screen). They work like this:
7 Quick Emotional Circuit-Breakers is a no-fluff guide to calming yourself down quickly, so you can function better and escape the fog of confusion that out-of-control emotions produce. (I use these techniques myself on almost a daily basis, because they work.)
Your Emotional Hamster Wheel and How to Get Off It helps you understand why you keep repeating the same emotional patterns, and how you can stop. It walks you through a simple process which by itself can give you amazing insight into your own emotional reactions. And "a problem well understood is already half solved".
Already short, the ebooks are broken up into even shorter parts that only take a few minutes at a time to read.
The 4 Audio Tracks
Emotional change doesn't just come from understanding with your mind, though. That's why I've included 4 short hypnotherapy audio tracks (the longest is only 20 minutes):
Therapeutic Relaxation, 15 minutes of deep relaxing audio, which also teaches one of the best techniques there is for "importing" calm and confidence into any challenging situation. With just this one technique, you can get near-instant calm when you need it most.
Calming Thoughts, a simple method of slowing down those racing thoughts so that you can focus on what's really important.
Moods and Emotions, which summarises and pulls together the main emotion-managing process I show you in the Emotional Hamster Wheel, in a simple image that anyone can relate to.
Good Sleep, because sleep is one of the hardest things to get when you're stressed - but also one of the things that will help you most.
I've downloaded the mp3s and have been listening to them before going to sleep. Yesterday I slept like I hadn't in months!! Great rest.
- Victoria, Argentina
Because sleep is so important, to complement the Good Sleep track I'll give you my Sleeper's Checklist - two dozen easy things you can do to improve your chances of a good night's sleep. Just about anyone will find something on this list they haven't thought of.
The Email Course
People forget to read things, or put off taking action, especially when we're stressed. I know - I do too. That's why follow you up with a series of emails to direct your attention to the ebooks and the audio tracks, point out things you may not have thought about, and encourage you to persevere and get the most out of the course.
The 5 Background Videos
I found the 5 most frequently asked questions about stress and answered them in a series of short videos (about 2-4 minutes in length). You don't have to know this stuff, but it might help to understand what's going on.
Can I Afford This?
Two ebooks. Four audio tracks. An entire series of emails taking you step-by-step through the most important material. And it could literally change your life. How much?
It's free. You have enough stress in your life without worrying if you can pay for this. I'm giving it away.
Why? Because often, once stressed people have dealt with their stress, they're ready for more personal development challenges. I hope that in return for this free course, you'll tell me exactly what was most helpful to you and exactly what else you need, so I can create the products and services you want.
How Long Does All This Take?
We live busy lives in this 21st century here. I understand that, and I've designed the Simple Stress Management Techniques course with busy lives in mind.
Even if you can only find one hour a week - even if that one hour is broken up across the week into 10 or 15 minutes on a given day - you can still get the benefit. The audio tracks are short - Moods and Emotions, at 20 minutes, is by far the longest, and the only one that breaks a quarter-hour. But that's all you need. (When I sent Catherine Caine of beawesomeonline.com some of my audio tracks to include in her Awesome Fear-Wrangling course, her comment was: "You can tell the experts from the dabblers by how efficient they are. The longest of these is only eleven minutes, but Mike still gets the pulse down and the mind back on track.")
And let's not forget: if you're not already using the techniques in this course, you're probably spending time being ineffective and unavailable because you're angry, afraid or upset. Just by getting yourself calmed down and your mind clear, you'll make far better use of the time you already have.
But Is It Safe?
I'm a hypnotherapist, and I know how people think about hypnotherapy. They've seen the movies or the stage shows. They expect swinging watches, funny voices, a guy with piercing eyes wearing a dinner suit and people running round dressed as Elvis and barking like chickens. You'll not get any of that nonsense here.
Many people I work with face-to-face are anxious about hypnotherapy at first. They don't know much about it and they fear the unknown. Here's what I tell them: This is something you already do. You already change your own state of consciousness multiple times a day - when you wake up, when you go to sleep, when you drive a familiar route and get there without really remembering the trip, when you zone out in front of TV, when you daydream about the past or the future. If you drink or smoke, that's changing your state of consciousness as well. All my recordings do is guide you in how to change your consciousness deliberately and purposefully, so that you can become your own agent of change and achieve your highest goals - the goals that you've set for yourself.
I can't reach through an audio recording and control your mind. That's comic-book stuff. What I can do is direct your attention in a way that leads to the outcome you're looking for - becoming a calmer, safer, more positive and effective and connected, and less stressed person.
OK, Mike, I'm Interested!
The Simple Stress Management Techniques course is what I'm looking for, and I want it now
I understand that I'll get 2 ebooks (in pdf format) covering 7 quick techniques for managing emotions in the moment, and how to get off the Emotional Hamster Wheel.
I understand that I'll get 4 short audio recordings (in MP3 format) to help me calm down, relax and sleep well.
I understand that I'll get 5 very short videos that answer the most frequently asked questions about stress.
And I understand that I'll get a bonus checklist of 24 suggestions for improving my sleep.
I understand that I'll get a series of follow-up emails to guide me through using the other resources.
I understand that you'll also send me out other tips, techniques and resources for meeting a wide range of life challenges.
I understand that the course is completely free, and that I can get it just by providing my email address and clicking the button below.
I'm going to do that right now.
PS: Simple Stress Management Techniques is for anyone whose stress responses are reducing their quality of life or interfering with their opportunities. It's a set of two ebooks and four audio recordings (plus a bonus checklist), packed with techniques which work for real people to manage their stress in real life, and accompanied by some short videos to give you background understanding of what stress is and how it works. It's safe, effective and completely free. And you can go through it in a few minutes a day, spread over a 3-week period, and coached by a series of short, to-the-point emails.
Just fill in your email address and click the button above, and start your transformative journey to being the calm, confident and stress-free person you want to be.