Self Help for Anxiety or Worry

Posted by Yvette Allen on 4 July 2021

What can you do for yourself?

Manage your attitude, your thinking manifestation is thinking to yourself, we are complex beings.

Get to know who you are in business, in life and have introspection on attitude your judgement within.

I can't let anybody know 

I am not ashamed

Panic is bad, the enemy 

What can I learn as a student of panic

I must avoid symptoms 

I want to feel the symptoms to gain status

I must relax right now 

Its ok to be anxious here

I must stay on guard  

I won't guard myself against anxiety

This is a test   

This is a practice - so do so; see how much you have learnt. Stop beating yourself up

I must be certain that... 

I can tolerate uncertainty - you can't control so accept it

This had better work  

Its OK if it does not work


Many people have said to me that they worry 24 hours per day, non-stop.   Now this takes an enormous amount of energy and creates thousands of negative vibes. 

I ask them to postpone their worries and to set aside just 2 blocks of 10 minutes each day, which will be uninterrupted and this will be their worry time.

During this time, they are not allowed to have any happy thoughts, only their worries. 

It is amazing how hard it is to fill just ten minutes with worries. 

So, the worry thoughts that keep ruminating all day have to be put in these slots and if any pop into their heads, they are to say "no not now, I will put you into my worry time.

This method has proved to be very powerful.

Now some people would prefer to write down their worries, but each worry has to be written 400 times. 

This is powerful and a great psychological sucker to shift emotions to give control to active engagement.

Calming Breaths

Our breath is what keeps us alive and regulates so much of our body and mind, so it makes sense to use it for positive purposes. 

The exercises give us control as they make us actively engage.

I would like you now to stand up, and place one hand over your belly button area.

Now, take a deep breath in counting to ten, your hand should be pushed outwards and take another in breath on again ,count three more while you fill the top of your lungs. 

Now HOLD that breath for the count of ten and as you slowly release it notice that your hand goes inwards. 

As you take your breath in, you can silently say the word relax. 

These actions release the worries from your mind as you focus on your breath. 

You can close your eyes if you prefer, but it is not essential.

Many people use these breathing exercises at night to relax before drifting off to sleep.

Guided Imagery

There are many apps and downloads that you can find on Guided Imagery, find one you like and listen to it every day.

Someone asked why would we do this, and the answer was "You can't learn to fight in the middle of a battle". 

Hence do these exercises on a regular basis and "when the lion is released" you will be more prepared to cope.

During these exercises your mind will feel in charge. 

Now remember, who the Boss of your anxiety is. 

YOU are!

Now sometimes you succeed and sometime you may fail and it is OK.

Guided Apps:  Calm, Headspace

Your Job is To Take Care of YOU.

Let us clean our filters a little here. 

I want you to find a space and time when you will not be interrupted in order to Dumb Down your Thoughts.

Now we will count backwards from 5 and with each number we have to follow instructions:

You can close your eyes once you have read the instructions!

5 See, your favourite place, person, painting, tree etc. and really focus on it in your mind and experience that special moment in your mind's eye.

4 Hear, a sound that brings you joy, early morning bird calls, the sound of the ocean as the wave come in, the sound of laughter hear it and enjoy.

3- Touch something that you love to touch, stroke or hold.  It may be stroking your pet, or a piece of cloth that feels so good against your skin, whatever really feel it and enjoy that feeling.

2 Smell Remember the smell of your favourite dinner cooking, or the smell of a BBQ, or a special perfume or aftershave, perhaps the smell of the ocean and enjoy and relive that smell.

1 Taste Imagine putting something wonderful in your mouth, for many this may be chocolate and hold it there and feel how creamy it is as it rolls around your tongue, feel it going to the back of your mouth and the wonderful sensations that taste brings to you.

Well done.  Practice makes perfect.

Develop a Healthy Lifestyle

  • Be Active
  • Eat well
  • Get out into Nature
  • Spend time with friends or relatives
  • Count backwards from 100 sub-tracking 7 each time, 100, 93
  • Breathe
  • Spend time doing something you enjoy, maybe painting by numbers, knitting, something with your hands that you will find calming.
  • Listen to Podcasts, Ted-Talk on anxiety or just listen to Happy Music.

Challenge your Self Talk

When a negative thought comes into your mind, stop right there, and ask yourself if there is any evidence that this thought is true, could there be an alternative reason for an action, or phrase and then think of the best way to handle it without creating WW2.

So thinking differently question yourself:

  • Is it really true?
  • Show me the evidence
  • Be glad about something (Pollyanna Glad Day)

If you have a full on Panic Attack, know that this will pass, the longest it will last for is 30 minutes.

Be Your Best Cheer Leader!



Posted in:Anxiety  

2021 the year for .....

Posted by Yvette Allen on 29 December 2020

Christmas is over and we are praying that 2021 is a great New Year.
So what can we do to ensure that 2021 is a good year for us:
Perhaps we could.....

Get rid of the feeling of "not good enough"
Deal with our phobias
Help ourselves grieve and let go of the "I should have"
Set some positive goals
Learn to love yourself and be the best you can be!

Well if you relate to any of the above, Yvette Allen can help.  Go to my website www.yvetteallen.com.au click the talk to me button, or simply phone me to find out more.
2021 can be the year that you let go of all the negative feelings and emotions that have been holding you back.  Let us welcome 2021 in as the year you became the best you could be.


Afraid of Flying?

Posted by Yvette Allen on 19 November 2020

Afraid of Flying?

We have all been told it is the safest form of travel, however, there are many of us who do not believe that.  The thought of flying way up high in the sky with nothing connecting you to the earth is a scary thought. 
Feeling out of control is a frightening experience.

So when you decide that being afraid to fly is stopping you doing what you would really like to do, then it is time to get help
Contact Yvette and see how she can help phone 0411 407 149
Or visit her website www.yvetteallen.com.au

Posted in:StressAnxiety  

Is Your Relationship in Trouble

Posted by Yvette Allen on 11 November 2020

How would you know if your relationship is still working?

Do you enjoy spending time together?
Do you enjoy taking a walk together?
Do you ever hold hands?
Do you hug and kiss?
Do you still enjoy romance?
Do you like your partner?
Do you still feel the same way about your partner?
Do you enjoy talking to one another?
Have you forgotten how you used to communicate?
IF you have answered No to some of the above, then chances are your relationship needs some help.  Many couples stay together because of children, finances, loyalty.  However they are not enjoying the relationship.
Yvette can help you to communicate and express your wishes, even if the relationship is destined to end, it can be done in such a way that it does not involved screaming rows, upsets and with the right communication it can end on a good note, being able to still talk to one another and respect the other.

Phone Yvette today on 0411407149 or go to www.yvetteallen.com.au and have a look at what Yvette does and how she can help.
Take advantage of a 15 minute free consultation to establish if Yvette can help you.

Posted in:Relationships  

Do you know how to handle Grief or Loss?

Posted by Yvette Allen on 10 November 2020

Do you know how to handle Grief or Loss?

There are many forms of grief and loss.  A person can feel grief :

over the death of a loved one,
over the loss of a pet,
over the loss of a job,
over the loss of youth,
over contracting a disease or illness,
over the loss of a relationship
over the loss of a friend
over the loss of their children leaving home
or over the loss of many other things

No matter what the loss is, if you feel grief then this is normal.  It is usually worse over the first few days, and as time passes it begins to lessen.  However, some people find it hard to deal with their loss, perhaps wanting answers to questions, or being able to express their feeling and if this is not done it can it escalate leading to depression.

If you find yourself having a hard time over death or loss, and you feel inconsolable, then it may well help to speak to a therapist.

Yvette Allen has helped many people with various forms of loss, it is natural to grieve when you loss someone or something you care or love, however, it is better to seek help than to end up in deep depression, from which some people find it so very hard to recover from.
Seek help now, go to www.yvetteallen.com.au and talk to me.  Or phone 0411407149 for a 15 minute free consultation to see how she may help you.

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How To Deal

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Why so many people choose Yvette

  • I believe if you have a problem, I can help
  • 35+ years' experience in training
  • Small groups
  • Individual attention given
    to every participant
  • Strong focus on hands-on
    experiential learning
  • Lifelong support for participants and
    discounts on further courses
  • Life changing positive results!

Clients say

I attended Yvette for relationship problems and during 3 sessions she has helped me to not be afraid to  start new relationships.  Before I was finishing the relationships before I gave them a chance for fear of it going wrong and the hurt it would leave me with.  Now I am more open minded and take things as they come.  I hav...


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Mind, Body & Soul

Self Help for Anxiety or Worry

Posted by Yvette Allen on 4 July 2021
What can you do for yourself? Manage your attitude, your thinking manifestation is thinking to yourself, we are complex beings. Get to know w...
Posted in:Anxiety  
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