In this self-guided program, you will learn to quiet your mind and enter a deeply relaxed state. Relaxation is the direct antidote to stress and tension. In addition to this relief of generalized anxiety, using this tool, you’ll be able to systematically focus on those situations and issues that tend to trigger your fear and anxiety and to systematically train your unconscious mind.
Your heart's beating fast, your breathing is shallow, you're perspiring, your thoughts are racing, you're overcome by a feeling of dread...
Do certain situations or people trigger theses symptoms for you? Chances are these reactions are the result of an uncomfortable or traumatic experience from earlier in your life. Now, any situation, which your unconscious mind sees as being similar to the original “sensitizing” event, can cause you to feel afraid even when current circumstances don't merit that response.
Having your third-grade classmates erupt in laughter when you forgot your lines in the school play, for example, can make social situations today difficult even when there's no threat of embarrassment. Childhood abuse from a large, angry father can make an adult child fearful in the presence of large men even when there is no real danger and even if the fearful person is in fact larger than those men.
These are, of course, only examples – the sensitizing events in your life, and your emotional reactions to them might be quite different. The basic pattern, however, will be similar, and the fearful response you learned is certainly not helpful – and in many cases can actually be harmful. Fortunately there is a way to calm the fear and desensitize the triggers.
In Freeing Yourself From Fear, Dr. Miller introduces you to the power of deep relaxation and guided imagery and shows how to use them to eliminate the anxiety and fear.
• To de-condition fears and phobias.
• To develop a successful technique for confronting challenging situations.
• To manage fear response.
• To teach an effective technique of relaxation.
Fear, phobias and anxiety associated with specific events, animals, or objects; stage fright; performance anxiety; test anxiety; sexual inhibition associated with fear; procrastination related to fear of failure; fear of confrontation. (Somewhat similar in structure to Wolpe’s psychotherapy by reciprocal inhibition and systematic desensitization technique.)
Use Part A one to three times daily for the first week. Use Part B one to two times daily for the second week and rapid relaxation twice a day without the recording. Use Part C one to two times per day for one to two weeks. Take time here, and use Part A and Part B as needed for stress.
Use Part D twice a day for four to seven days. Use Part F to reinforce successes, and use A, B, and C as needed.
Listen to Part E until you are comfortable dealing with situations that have caused discomfort in the past (approximately one to four weeks, or as needed).
Use Part F for one to two weeks to strengthen progress.
Description of Exercises:
A detailed instruction booklet is included with the program.
CD 1, Part A – Deep Relaxation: You learn to enter a deeply relaxed state through progressive relaxation. (30:10)
CD 1, Part B – Instant Relaxation: This exercise teaches you to relax in a matter of seconds, a useful tool when your feelings of anxiety occur. (29:45)
CD 2, Part C – Desensitizing Past Events: You will gradually desensitize yourself to your anxiety-producing situations through relaxation and visualization. (30:25)
CD 2, Part D – Future Image Rehearsal: You will begin to rehearse your appropriate responses to future situations by mentally seeing yourself confront challenging situations without fear. (29:45)
CD 3, Part E – Preparing for a Challenge: You will learn a tool to use just before entering a challenging situation and will begin to use it to deal with day-to-day events. (20:00)
CD 3, Part F – Reinforcing Success: You will learn to positively reinforce your successful confrontations with fear. (20:00)
Supplementary and Related Programs:
Healing Journey - This program features a symphony created specifically for this recording, and was the first of Dr. Miller’s original creations from the 1970s. Pure relaxation and healing imagery.
Easing Into Sleep - Often, anxiety and worry can interfere with your sleep. Easing Into Sleep uses deep relaxation and meditative techniques to help you learn to release tension and be available to sleep.
Letting Go of Stress - Because accumulating stress is at the root of all anxiety, this program is useful for learning techniques to lower the overall level of stress in your life. A Dr. Miller Classic, Letting Go Of Stress is a perennial best seller.
Writing Your Own Script - As you eliminate unnecessary stress and worry, you will find yourself much better able to make positive changes in your lifestyle, your behaviors, etc. This program helps you make wise changes , and to self-program your subconscious mind to support those changes through the use of Software For The Mind.
Contraindications and Precautions:
Although there are really no absolute contraindications for the use of this product, people who are severely psychotic or who do not want to at least try to follow the guidance offered will probably benefit little from listening. Listening is also not a substitute for needed medical care or psychiatric care for serious mental or emotional disturbance. In any undiagnosed potentially serious condition such as a head injury, again, there will not likely be any harm, but it would be wise to delay their use until an adequate diagnosis has been made. Although no such problems have been reported, people with seizures of any kind, or neurological or with severe neurorespiratory disease, should check with their primary care practitioner for suggestions regarding the use of this program. Likewise, if you are undergoing psychotherapy, share your use of these with your therapist, as he/she may want to integrate this use with your treatment. And, of course, if you are driving or using equipment that requires your full attention, do not close your eyes and do not listen to any program that you find causes you to become drowsy, distracted, or incapable of functioning safely. Programs designated as “Drivetime” should be used with these precautions in mind.
Running Time: 153 minutes
ISBN: Digital Download 978-1-61544-397-0