Freedom from Stress and Anxiety A practical introduction by leading performance coach Paul Burden MSc.
A PerformWell Publication by Paul Burden MSc, Personal Performance Coach. Copyright, Legal Notice and Disclaimer This publication is protected under copyright. Copy or distribution of this publication or its contents in any way is prohibited. Nothing in the guide is intended to replace common sense, legal, medical or other professional advice. You should use your own judgement in deciding whether to follow any of the suggestions in this publication and adjust any suggestions according to your particular situation. Although every reasonable attempt has been made to ensure the accuracy of the information in this publication, use of the information in this publication is at your own risk and the author accepts no liability whatsoever. All rights reserved. You are not allowed to sell or give this publication to anyone else. PerformWell Limited, Company No 07832639 Registered Address: Pembroke House, 15 Pembroke Road, Bristol, BS8 3BA.
Introduction Firstly, well done - you've taken the first step to building confidence, stopping stress and beating anxiety, all of which can have a tremendous impact on performance. So let s get started with 3 ways you can begin to do this for yourself:- 1. Breathing Exercise to Reduce Stress and Anxiety There s a fundamental connection between your physiology and emotions There s a fundamental two way connection between your physiology (your physical body, it s position and movements) and emotional state. If you want proof of this simply look at how someone who is depressed stands and compare with someone who is confident. There are many differences in the way they stand. As surprising as it might seem, this connection works in both directions. E.g. when you feel confident, you re likely to adopt the physiology of being confident. And, when you adopt the physiology of being confident, you re more likely to become confident. It s a little known fact that the biggest physiological influence on your emotional state is your breathing. This breathing exercise uses this principle and can often help to reduce the symptoms of anxiety or stress: Take stock of yourself, sit upright with feet flat on the floor and focus on your breathing. Breathe in for a count of 4. Breathe out for 4. Put your hand on your stomach and notice it moving in and out with the breathing. Repeat this for a few minutes or until you feel calmer. If you want to relax even more deeply, then breathe in for 4 and out for 8 and focus on the sound of your breathing.
2. Visualisation to Stop Anxiety and Build Confidence There s an intrinsic connection between your imagination and your emotions This simple visualisation exercise can be an effective way to create confidence for an event in the future, which you are currently anxious about: Close your eyes and imagine being 15 minutes past the successful completion of the event. When you are there, imagine fully how you feel having successfully completed the event. From there and whilst holding onto that feeling, look back at the event and notice how you created the successful completion. If you followed these instructions fully, any anxiety about that specific event will have subsided and you will notice that you can feel more confident now. And confidence is a great internal resource to draw on to perform at your best. Note: If you don t find it easy to imagine the successful completion of the event get in touch via info@performwell.co.uk and we ll talk you through what you need to do.
3. The Secret to Stress Relief through Exercise When we play we enter a different psychological state It might seem obvious but even light exercise can help us re-balance and come back to centre. When we exercise we change our physiology. When we play we change our physiology and think differently. And that means our emotions change. However, many professionals and execs habitually set high standards for themselves (and rightly so). This attitude is a tremendous asset and at the same time can mean that exercise becomes just another forum to push and test oneself and compete with others, adding to the stresses we already feel. This might be a biggy for some, but it s one way of getting great stress relief through exercise: Whatever exercise you are doing, let go of your need to compete, to push yourself and to achieve something. Make your purpose and goal in exercising to be one or more of the following: Play and have fun Explore Relax and unwind Rehydrate Connect with others Connect with nature and notice what happens.
Professional Help for Stress Anxiety & Peak Performance These three simple exercises can relieve stress and anxiety and build confidence. I trust one or more of them have been of value to you. If you d like to share your positive experience of using these exercises, or if you need a little help to make them work for you, then we d love to hear from you at info@performwell.co.uk At PerformWell we also know that if you really want to up your game, there s a lot more that can be done. And maybe these basic exercises have hinted at the possibility to quickly make long-lasting changes for the better. So if you ve got something you really want to go for, or something you really want overcome, then it might be invaluable for you to discover what s possible. PerformWell Performance Coaching develops the mindsets needed for peak personal performance. In doing we routinely overcome stress and anxiety related conditions - including severe or chronic cases. The specific approach taken and most appropriate techniques depend on you and your situation. One example might be to re-train your unconscious triggers for anxiety or stress to instead trigger confidence, decisiveness or other more useful and appropriate responses. We can discuss whether guaranteed outcomes are possible for you, so you know you can get what you need. What could this mean for you? What Next? You can learn more about PerformWell, our expertise and services at www.performwell.co.uk If you like the idea of what you see here and it makes sense to explore further, then simply go ahead and get in touch via info@performwell.co.uk You have nothing to lose and everything to gain, so take action now. Best wishes, Paul Burden MSc Performance Coach