How to Reclaim Your Life From Anxiety by snhcoaching

DEYNA L. GOMEZ, CHC, CLC, CAMS

How To Reclaim Your Life From Anxiety

FEATURING THE TRINITY OF HEALING AND A FREE ANXIETY ASSESSMENT

Welcome! We hope you enjoy this workbook as much as we loved creating it! Every workbook we create is made with pure love energy and the intention of self-awareness, healing, and self-compassion.

"A journey of a thousand miles begins with one step." -Lao Tzu We have the ability to succeed if we commit to putting in the work. This is just one step in your journey to reclaim your wholeness. You have the power to love and embrace the greater self in you. You can honor all those pieces and find, or better yet, create peace.

Sending you so much love, peace, and healing energy...

Blessed Be, Deyna Emotional Wellness Coach & Founder of Sage & Harmony Holisitic Coaching Services

BONUS PAGE: 8-MINUTE MORNING RITUAL

8-MINUTE MORNING RITUAL Breathing: (2 minutes)

Today I set my intention on: (2-minutes writing and visualizing)

One thing I can focus on when I am challenged is: (2 minutes creating a plan for any challenges)

I am grateful for: (2 minutes stacking gratitude)

How to Reclaim Your Life From Anxiety This guide is for those who struggle with anxiety, feel unworthy, not enough, have been told they were too much, or are overwhelmed by negative thoughts and emotions. If you are struggling to find peace and feel stuck, have low self-love and self-worth, this quick guide will introduce you to: The Trinity of Healing The Trinity of Healing is a powerful approach I have developed to not only help me overcome my anxiety but also teach my clients to master their emotions and feel confident to overcome anxiety and feel empowered to live life by their own design.

How to Reclaim Your Life From Anxiety My struggles with anxiety were like most people. Questions plagued my mind all the time, but especially at 2 am. What was going on with my anxiety? What was making me feel the way I was feeling? What could I do about it? Could I really change the way I feel and think? How does anybody overcome anxiety? When did this start? Why me? When will things change for me, or will I always feel this way? Why should I do anything about it and, what good would it do? The biggest and most powerful question came next, "What will happen to my family and me if I don't make any changes?". Honestly, the answers to that question terrified me more than anything my anxiety could have come up with. I could lose the relationship with my children, lose my career and our home that I worked so hard to provide for them. I would let them down and feel like the BIG D…a DISAPPOINTMENT. As a single mother of three amazing children, I dedicated my life to providing and being there for them like most parents. Letting my family down was one thing I was not going to accept; they deserved more. I needed to take control of my anxiety and my life one way or the other. Thus, my journey began.

How to Reclaim Your Life From Anxiety I tried medication* and therapy*, and there was a relief to some degree, but I always felt something was missing. I began my own research into anxiety. At the time, my profession was working in the medical field, so I went all in trying to understand the clinical part of it. I encountered a whole new set of questions, where does anxiety come from? How does it control us? Why does it control us? What and who is affected by it? I put in the work and want to share it with others to help them find the same freedom I now have. After years of research and my own personal experience, the one common factor I found was balance. If one area of my life was out of balance, my anxiety kicked in and usually went on overdrive. I have simplified the process and narrowed every part of life into three categories: Love, Health, and Power. These three areas are your path to healing, peace, and freedom. Creating balance in these three areas can give you the confidence you need to overcome anxiety. These areas are what I call The Trinity of Healing. ***Disclaimer: The services provided by Deyna Gomez and those who represent Sage & Harmony Holistic Coaching Services are not offered as a substitute for professional mental health care or medical care. Deyna Gomez and those representing Sage & Harmony Holistic Coaching Services are not mental health counselors or medical professionals. You are fully responsible for your well-being during the coaching sessions, and subsequently, choices and decisions. Coaching is not a substitute for counseling, psychotherapy, psychoanalysis, mental health care, or substance abuse treatment and is not to be used in place of any form of therapy. Coaches are solely to aid in achieving your defined goals. Please do not start, stop, change medications, treatment, or therapy without first consulting your mental health and/or healthcare provider.

How to Reclaim Your Life From Anxiety Defining The Trinity To achieve alignment, there must be a balance within each area of The Trinity. Below are the descriptions as to what each category encompasses. Love: This category refers to self-love, self-worth. Love with family and friends. Love with society and within social circles. Health: This category refers to mental, emotional, spiritual, and physical health. Awareness, emotional literacy, and oneness with ourselves, a higher power, and with our fellow humans. Power: Our final category is power. Here we acknowledge our business/career, relationship with money, contribution (being in service), and influence in society, balancing our masculine and feminine energy. If at any point any one of these categories is out of balance fear, anxiety, stress, depression, anger, or other emotions may set in

Health

Love

Power

How to Reclaim Your Life From Anxiety STEP ONE: Am I acting/ thinking/ speaking/ out of Love? To begin, let's look at a few things we would need to achieve and maintain balance in the area of love. These fundamental questions can make a powerful impact on your life. Know and understand our core needs and what they represent. What is your focus in any situation? What is the language you use? Knowing your needs- One of the first things I teach my clients is identifying their core needs. We do an exercise that helps them identify what they need daily to feel happy, safe, significant, etc. Then we determine what needs get met for them (they receive) whether they strive for it or not. These can be things like interdependence, love, autonomy. Determining your core needs and understanding how they impact your anxiety can help zone is where your fear and anxiety are rooted. Needs help us in communication, creating and maintaining boundaries, and be more self-aware. What is your focus in any situation? – Energy flows where attention goes. Where do your thoughts and emotions go anytime a problem arises? Do you automatically default to the negative? Do you take time to pause and reflect? Do you speak to yourself and others in kindness and compassion? Training your mind to process thoughts and emotions to react with understanding and calmness helps us empathize and have compassion for ourselves and others. It allows us to connect on a very human level and promote inner peace and unity with those around us. Our perception is our reality. If you perceive negativity in every situation, you cannot live a peaceful life. What is the language you use? - There is much power in language. The way we speak, the words we choose to use influence our emotions and thoughts and can impact the people we speak with. There are certain ways of communicating that alienate us from our natural state of compassion. Life-alienating communication uses moralistic judgment that implies wrongness on the part of the person who does not behave in harmony with our values. These values are set early on in life through culture, family and upbringing, experience, and society. Your body is literally listening and absorbing everything you tell yourself. That is why whenever you say something about yourself (good or bad), you can literally feel it in your body. In the same way, our language can motivate us (affect our emotions, affect our physiology) or demotivate us; language can also impact the person we speak with. “If you judge people, you have no room to love them”- Mother Teresa. © 2021 Sage & Harmony Holistic Coaching Services www.SnHCoaching.com

How to Reclaim Your Life From Anxiety STEP Two: Am I acting/ thinking/ speaking/in a Healthy way? Physical health- How much exercise do you incorporate into your daily/weekly routine? How much water do you drink a day? Are you underweight or overweight? Do you eat healthy, how often? Do you go for regular check-ups? How much sleep do you get? What is your overall health? Spiritual Health- Here, we define spirituality as a relationship/belief with a higher power. It involves recognizing a feeling or sense or belief that there is something greater than myself, something more to being human than sensory experience. The greater whole of which we are part is cosmic or divine in nature. Mental Health- How important is mental health to you? Hopefully, it's on the top of your list; otherwise, you can feel like you are losing control of everything around you. What are some things you do to keep a balanced state? In my experiences, the most important things I have learned is this: Listen, Trust, Release, Surrender. Listen- Listen to your intuition, to the messages you receive from your angels/spirit guides, whomever you follow. Trust- Trust yourself, trust what you know to be true. Trust your intuition, trust the messages you receive. We spend so much time second-guessing ourselves, only to think 'I should have done ___.' Release- Release the need for control. Release doubt. Release fear. Release what is holding you back and not serving you. Release limiting beliefs and conditions that have been holding you back. Release the need to be right. Surrender- Surrender yourself to your path. There is a beautiful peace in surrendering. When we stop putting up resistance and go with the flow of life, we allow what is meant for us to come in. We swim against the current and become tired and frustrated. No matter what we do, it feels like a struggle. Surrender yourself to faith.

How to Reclaim Your Life From Anxiety STEP Two: Am I acting/ thinking/ speaking/in a Healthy way? Having a balanced mental, physical, and spiritual health sets a foundation for your Emotional Health. When you feel better, you feel better. Your emotions are at peace; you feel calm and joyful. You feel physically stronger and motivated. You have self-confidence and feel empowered and ready to take on the world! Even when you stumble, you know you can get back up stronger with the lessons you have learned. Here are some suggestions to help you: * Journaling * Practice mindfulness * Practice gratitude * Forgive yourself and others * Set intentions every morning * Meditation and breathing/Prayer

How to Reclaim Your Life From Anxiety STEP Three: Am I acting/ thinking/ speaking/in my Power? Here we look into our power, we can examine our relationship with money (how and where we self-sabotage), our career/business, our contribution to our community, and our masculine and feminine energy. All of these play a significant part in how we step into our power, and whether or not we can even accept our power. Masculine and Feminine Energy: We all have two energies within us that help us to become a whole being. If we are disconnected or unbalanced, one of the energy sides may become more prominent to compensate for the unbalance. But we should not rely on this imbalance. Out of balance energies are a result of disconnection/rejection of self through chronic regression. These out-of-balance qualities can have a profound impact on our relationships with others and ourselves. Our mental, physical, emotional, and spiritual health is affected. This can even cause us to self-sabotage in our professional and personal life. Let's take a look at what these energies look like:

How to Reclaim Your Life From Anxiety STEP Three: Am I acting/ thinking/ speaking/in my Power?

How to Reclaim Your Life From Anxiety STEP Three: Am I acting/ thinking/ speaking/in my Power? Contribution:

"To give real service, you must add something which cannot be bought or measured with money, and that's sincerity and integrity." - Douglas Adams Have you ever noticed when you do something nice for someone else how good it feels? When you volunteer or are in service to others, your brain releases chemicals such as dopamine, oxytocin, and serotonin. Your mind is a processing system, and it is susceptible to emotional events. Being in service and contribution gives us the satisfaction and purpose of helping others and connects us with humanity. Here are ten ways we can be in service: * Smile at four random strangers * Pick up trash from the ground * Volunteer at a local shelter for a day * Start a canned food drive at work * Buy the person behind you a cup of coffee * Write someone a handwritten letter and mail it * Donate old towels and blankets to the local animal shelter * Compliment a stranger * Run an errand for an elderly neighbor * Give your mail carrier/waste collector/ crossing guard a gift card

FREE ANXIETY ASSESSMENT

Anxiety Assessment Category 1 Look back at the last 7 days and rate each item from 0-4; with 0 being no symptoms and 4 being constant or intense.

ANXIOUS THOUGHTS 0 1

I have a fear of germs

0 1

I fear being alone or being abandoned

0 1

I have "What If" thoughts in a lot of situations

0 1

I fear going places or being around others

0 1

I worry about the future or upcoming events

0 1

I worry about dying or others I care about dying

0 1

I worry about having panic or anxiety attacks

0 1

I have trouble concentrating & have racing thoughts

0 1

I have difficulty sleeping or have nightmares I fear major illness and problems

0 1

0 1 0 1

2 2

3 3

4 4

0 1

I worry about embarrassing myself I think people are staring at me or judging me I tend to catastrophize thoughts/situations I dwell/obsess/replay situations I can't shut my mind off, especially at night Tally how many 0's, 1's, 2', 3's, and 4's

Anxiety Assessment Category 2 Look back at the last 7 days and rate each item from 0-4; with 0 being no symptoms and 4 being constant or intense.

ANXIOUS FEELINGS 0 1

I feel overwhelmed/stressed if things are not perfect

0 1

I feel uncomfortable in social situations

0 1

I feel stuck in my emotions

0 1

I have sudden feelings of panic

0 1

I have a hard time controlling my emotions

0 1

I have feelings like something bad is going to happen

0 1

I feel irritable/angry/easily frustrated I feel out of control

0 1

Going out scares me

0 1

I hopeless like these feelings will never end Tally how many 0's, 1's, 2', 3's, and 4's

Anxiety Assessment Category 3 Look back at the last 7 days and rate each item from 0-4; with 0 being no symptoms and 4 being constant or intense.

ANXIOUS BEHAVIOR 0 1

I avoid places out of my comfort zone

0 1

I am always on the go and unable to relax

0 1

I avoid public restrooms

0 1

I drink or use drugs to relax

0 1

I avoid certain sounds or scents

0 1

I am quiet or withdraw in social situations

0 1

I nervously "ramble"

0 1

I seek reassurance from others

0 1

Anxiety affects my appetite I have repetitive behaviors: counting, washing, cleaning, checking, etc.

0 1

I have certain rituals to help me feel safe I pull/play/pick my hair/skin

0 1

I get restless and have a hard time being still Tally how many 0's, 1's, 2', 3's, and 4's

Anxiety Assessment Category 4 Look back at the last 7 days and rate each item from 0-4; with 0 being no symptoms and 4 being constant or intense.

PHYSICAL SYMPTOMS 0 1

Gastric Symptoms; circle all that apply: nausea/ constipation/ diarrhea/ vomiting/ "butterflies in stomach"

0 1

I experience frequent headaches

0 1

I feel lightheaded/dizzy

0 1

I feel tightness and/or pressure in my chest

0 1

My breathing is fast/labored

0 1

I sweat profusely/blush

0 1

I get hot flashes/cold sweats

0 1

I feel tired/ fatigued/ weak

0 1

I tremble/have jitters/ shake

0 1 2 0 1 2

3 3

4 4

I have neck/shoulders/back pain I clench or grind my teeth

0 1

I sleep all the time or not at all

Tally how many 0's, 1's, 2', 3's, and 4's

How to Reclaim Your Life From Anxiety Ready to learn more about Love, Health, and Power? Schedule your complimentary consultation now on our website: www.SnHCoaching.com There you can subscribe to the site, enjoy free affirmation videos, blog updates, and more! Also, be sure to follow us on our social media pages: Facebook: www.facebook.com/snhcoaching Instagram: www.instagram.com/coachdeyna Twitter: @coachdeyna OR Contact me directly via email: Deyna@SnHCoaching.com