Lisa Fleming

Psychotherapy, counselling and coaching in Sydney

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Anxiety resources

Anxiety can be crippling, however there are some things you can do yourself to help ease and manage anxiety. Mindfulness techniques, often referred to as MBSR – Mindfulness Based Stress Relief, have been shown to be very effective in reducing and managing stress and anxiety.

“Mindfulness-Based Stress Reduction is a well-defined and systematic patient-centered educational approach which uses relatively intensive training in mindfulness meditation as the core of a program to teach people how to take better care of themselves and live healthier and more adaptive lives. The prototype program as developed in the Stress Reduction clinic at the University of Massachusetts Medical Center has been described in detail in my book, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress. This model has been successfully utilized with appropriate modifications in a number of other medical centers, as well as in non-medical settings such s schools, prisons, athletic training programs, professional programs, the workplace. We emphasize that there are many different ways to structure and deliver mindfulness-based stress reduction programs. The optimal form and its delivery will depend critically on local factors and on the level of experience and understanding of the people undertaking the teaching. Rather than “clone” or “franchise” one cookie cutter approach, mindfulness ultimately requires the effective use of the present moment as the core indicator of the appropriateness of particular choices.”

-Jon Kabat-Zinn, originator of MBSR

Courses

I highly recommend the Openground MBSR courses, run by experienced psychotherapists (across Australia)

UK Online mindfulness course

MBCT mindfulness course  (Rozelle in Sydney)

Elizabeth Foley (Sydney)

Guided relaxation exercises – audio files

1.  Introduction to muscle relaxation

2. Progressive muscle relaxation – long

3. Progressive muscle relaxation – short

4. Globe of light visualisation

5. Guided imagery relaxation – beach

6. Introduction to slow breathing 

7. Slow breathing practice

8. Introduction to attentional training

9. Attentional training exercise

10. Passive sleep induction

Books:

  • Full Catastrophe Living - Jon Kabat-Zinn
  • Heal Thyself - Saki Santorelli
  • A Mindfulness-Based Stress Reduction Workbook - Bob Stahl, Elisha Goldstein

Articles:

Websites:

 

 

 

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