The Anxiety/Panic Attack Journal

Once again The EasyCalm Series is growing and getting better than ever. The EasyCalm Mobile Edition is a brand-new mobile streaming version of the series which can be accessed anytime — from anywhere. The Mobile Edition includes the EasyCalm coaching videos plus all the bonus relaxation sessions and even a few extras. It is compatible with just about any mobile device, including iPhones, Android phones, iPads, Android tablets, BlackBerries, etc.

And the best news of all? It’s free! The new mobile edition of EasyCalm is included free with every purchase, enabling users to take advantage of the series in new ways, with 24/7 access from their phone, tablet or other device. Take the series with you to the gym, shopping, even on vacation. It’s completely up to you. The new mobile edition adds incredible flexibility, making the series a better value than ever.

Anxiety-Busting Extras Just in Time for Christmas

As well as the new EasyCalm Mobile Edition, the series now includes a soothing guided relaxation video called “Naturally Calm.” Once again, it’s 100% free. There is even a streaming version of Naturally Calm on the Mobile Edition website, so you can enjoy this unique new NLP guided relaxation video anytime and anywhere.  In fact, you can even check it out right now on my Youtube Channel here (don’t forget to thumbs-up and subscribe!).

More to Come…

Besides these two cool new additions to The EasyCalm Series, we will be updating the series further in the coming year, with new resources, relaxation sessions and other tools to live easier…and calmer.

~Jon
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When was the last time you worried about something, and the exact thing you worried about actually happened? In all likelihood, the answer is “never.” Or at least not very often. The fact is, most of the things we worry and feel anxiety over never come to pass. It’s a strange irony of life that we tend to worry so much about things that don’t occur; but the bad things that DO happen in life are almost always things we never see coming.

This is good to keep in mind if you are worry-prone, especially for hypochondriacs and obsessive thinkers. Ask yourself, “when was the last time one of my anxious predictions came true?” Really think about it. I’ll bet your fears have been wrong a lot more than they’ve been right; and many people (like me) have NEVER had one of there anxious worries come true (at least not that I can remember).

So if the things we worry about almost never come to pass, what does that tell us? It’s actually quite encouraging. It means that once we have started worrying about something, the odds of that thing actually happening go down to around zero. That’s right…zero. Now tell me that’s not good news…

Personally, I’ve worried about thousands of different eventualities in my life, but I cannot think of a single time the thing I worried about came to pass. And even if a few of my anxiety-fueled predictions had come true, so what? They would still have been wrong a hell of a lot more than right. Put it like this: It’s a good thing I didn’t bet hard-earned money that my worries and fears would turn out to be true — I’d be broke today.

The bottom line: the things we worry about tend to be things that never happen. Let that give you some comfort the next time your imagination takes off on an anxiety trip. When we cross examine our fears and anxieties they tend to disappear like mist in the wind. Completely insubstantial and harmless.
~Jon

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Has anyone ever accused you of being “too sensitive?”

Many people who experience anxiety also have a high degree of sensitivity. Coincidence? I don’t think so. Sensitive people tend to be more self reflective, and unfortunately, more self-critical. This critical inner voice and tendency toward inward focus can often contribute to anxiety problems.

But if you happen to be one of the “sensitive ones,” how can you turn down your obsessive inner dialogue?

Obsessively self-critical thinking is a habit. It’s a “thinking habit” that works in the same way as other, more conventional habits. You develop the behavior gradually over time (and often unknowingly). And you overcome this habit the same way – with time and persistence. In fact, the easiest way to overcome a habit like this is to refrain from dealing with it at all, and instead, develop a few new habits that can effectively block the old one.

The EasyCalm series is largely based on this concept of using new, more productive habits to replace old, unproductive habits, the kind that lead to anxiety and panic attacks.

There’s also a lot you can do on your own to use this method of overcoming anxiety and panic. The key is to begin “installing” new habits, especially “thinking habits,” that will more or less replace the old unproductive ones. And when I say “old, unproductive habits,” I’m primarily talking about three issues: a tendency to over-control situations, obsessive thinking, and excessive inward focus.

All these habits can be diminished or even eliminated by shaking up your routine, your day-to-day life, and establishing new habits that have nothing to do with the old ones, and are much less likely to “feed” the anxiety. You have to take a look at what you are doing, thinking, watching and reading in your day-to-day life; and then recognize that, whatever it is,  it’s not working for you. Seriously.

Anxiety problems are a clear indication that your life is out of balance; and often, one of the best ways to restore balance is to begin making changes (both big and small) in your everyday routine. Of course, it helps if you have a clear “map” to follow from where you are now to where you are going. Or perhaps I should say a clear GPS signal. =) That’s where EasyCalm comes in. It gives you the right focus, and keeps you on track as you begin the process of making changes in your life, and moving beyond anxiety.

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Have you ever watched a really depressing, violent or anxious movie?  These kinds of films definitely affect our emotional state.  In fact, if the director is good, he’ll get you to empathize with the characters, and actually feel the same fear and anxiety that they do.

But what happens when you’ve finished watching a movie like this?  Do you return to your “normal” emotional state as soon as it’s over?  Of course not.  Strong emotional states tend to linger, and sometimes a lot longer than we would like.

After watching a depressing or stressful movie, it’s not uncommon for people to feel somewhat depressed themselves for hours, days, even weeks afterward.  Anything that tugs at our emotions (movies, music, television, books, art, etc.) can have this lingering effect.

Consider this hypothetical situation: what if you watched three horribly depressing movies every week on Monday, Wednesday and Friday. How would you feel on the days in between?  The emotional state conjured up by the depressing films might linger long enough to keep you in a perpetual state of anxiety or depression.

But what if you watched only happy, inspiring, motivational films (or books, television, web sites, etc.)? Influences that promote positive states tend to linger too, just like the negative ones.

Have you ever been to a fantastic concert and then felt like you were on a high for the rest of the week?  That’s the amazing lingering power of positive emotional states.

It’s important for all of us to get as many of these kinds of influences in our lives as we can.  Whether it’s an awe-inspiring movie, motivational speaker (not Matt Foley!), a concert, inspirational book or whatever.  But you must take the initiative and seek out positive influences. They’re not going to come looking for you.

So your assignment today (and EVERY day) is to seek out positive, inspirational, motivational, happiness-inducing influences of all different types.  And remember, the stronger the positive emotions produced, the longer the effect will linger.

If you regularly seek out happy, positive influences, over time you become much more calm, resilient and optimistic. And besides reducing anxiety and increasing happiness, it can also have positive effects on your physical health, such as calming digestive problems or strengthening the immune system.  And because of the aforementioned lingering effect, it’s possible to stay in this “calm and happy” state of mind long after the movie/book/concert/event is over. It can effectively become your “new normal.”

Begin by taking control of the kind of influences and information that you allow “on your radar.”  Proactively seek out the best, brightest, most optimistic and inspiring influences you can. This simple behavioral change can reduce many emotional problems like anxiety and panic attacks; and help you live an all around happier, healthier life.

~Jon

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The Print edition of “Stronger Better Happier!” (my first book) is now available on Amazon.com. Check it out! Also, be sure to rate, thumbs up, review and all that good stuff to help me get the word out.

There is also a Kindle edition which can be used with Kindles, iPads, Android tablets/phones, iPhones, Blackberry tablet/phones, iPods, and of course, Mac and PC computers.

Whichever version you choose, I appreciate your support for Stronger Better Happier! So far the Kindle version has done very well, and with your help, I believe the new print edition will do even better. You guys are awesome! =)

Have a peaceful and prosperous summer!
~Jon

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It seems like years since I started writing “Stronger Better Happier!” (actually  about 8 months) and there have been some detours on the way; but I am thrilled to announce that the Amazon Kindle version of my first book, “Stronger Better Happier!” has finally “hit the shops.” A print version is in production as well, and should be available within the next few weeks.

“Stronger Better Happier” is what I would call a ‘different’ kind of personal development guide. The idea was to create a book that was both inspirational/motivational and practical at the same time, including some very cool NLP and behavioral techniques and unusual (but effective) exercises to “make over” your mindset!

I am sincerely grateful to all who supported/encouraged me to pursuit writing ‘Stronger Better Happier.’ Your positive comments and  support made it all possible, and I owe you a debt of gratitude.

The First edition released is the Amazon Kindle version. But keep in mind that you DO NOT need a Kindle to read it. Au Contrair. The Kindle app is available for Mac and PC computers, Android smartphones, as well as iPhones, iPods, iPads and plenty of other pads, phones and devices. I personally have the Kindle apps on both the  iPad and Nexus One phone, and work perfectly. The Kindle app even has special controls for back-lighting and to minimize screen-glare.

You can also try a free sample of the book buy clicking the “send sample” button on the right-side of the Amazon sales page. And of course, you can rate and leave a review as well (greatly appreciated!).

Thanks again for your support. And my personal thanks to Jane, Matt, Brittany and Julia (Juju) for all you do (you guys are the “awesomest.”

Please let me know what YOU think about “Stronger.” Leave a comment on this blog post, or on Facebook or twitter (links below). I would also love you to pieces (hehe) if you would be so kind to rate and review Stronger Better Happier! on Amazon.com. It really does help to get the word out. =)

Until next time, have an awesome week, and EXPECT peace and prosperity,
~Jon

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Hypochondria is probably the most common type of anxiety in the world.  Most of us know someone, or maybe several people, who have persistent fears about their health, disease and illness.  In fact, if you’ve watched television at all in the last 15 years you have been bombarded with illness-based messages that could  turn almost anyone into a hypochondriac.  The media is rife with images of disease and illness, and adverts that lead you to believe it’s not a question of if you will get some crazy illness,  only when.

Playing to health fears may be great for the pharmaceutical companies and the for-profit medical industry, but it’s terrible for actual human beings–you know, like you and me.  The only way we can avoid this persistent negative “programming” is to pay close attention to what we read, listen to, watch on television, and the kind of information we allow “on our radar.”

So hypochondria is partially cultural in origin, no doubt about it; but that doesn’t mean it’s entirely cultural. Some people do seem to have a genetic predisposition toward health worries; though the research is unclear how big a role your genes may actually play. But no matter where it comes from or how you classify it, there is something you can do about hypochondria.  Many of the same guiding principles that help relieve other types of anxiety will help you, too.

One principle that helps hypochondria suffers is to become aware of just how often your inner voice is predicting doom and gloom, and notice how many times these predictions are just plain wrong. Take a few minutes to recall all the times you have worried and stressed about disease or illness in the past. How many of those fears were justified? The odds are, you’ve probably had millions — yes millions — of negative and anxious thoughts about disease and illness in the past.  So how many of those “predictions” came true?

I would bet that very few of those dire predictions ever came true–if any.  Most people’s hypochondria worries are ALWAYS false.  They are literally NEVER true.  Think about those odds…a million worries about illness and disease, but NONE of them turn out to be true? Seriously? What does that tell you?

It tells you is that these thoughts (hypochondria) are simply lies.  They’re not half-truths; not “kinda” true. They’re just lies.  Reviewing your history of hypochondria and health anxiety will make it clear to you how these fear-based thoughts are practically NEVER correct. They are an extremely unreliable source of information, unless of course, you consider that the information presented is always incorrect. Then, by assuming that the hypochondria thoughts are always wrong, you will always be right. ;=)

It is true that simply knowing something is wrong intellectually does not necessarily keep you from experiencing anxiety about it. Anxiety is by nature irrational. However, I find that understanding how invalid and incorrect these thoughts are, leads to them having much less of an impact on your life.  You just don’t take them as seriously when you know they are statistically ALWAYS wrong.

Hypochondria is a lie.  It is unlikely that any of the fears and worries you’ve had about health in the past have come true.  And what does that tell you? A lie is a lie, no matter what fancy name we give it.  And when you begin seeing hypochondria for what it is — just a bunch of lies — it will have far less control over your state of mind and your health.

–
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Jon Mercer, MA
http://www.jonmercer.net/

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A study by the U. S. Department of Health found that nearly 20% of Americans will experience severe anxiety some time in their life. Think about that: nearly one out of five dealing with a serious anxiety problem. That’s practically an epidemic. The statistics for depression are almost as bad; and unfortunately, anxiety and depression often go together, hitting the sufferer with an emotional “double whammy.”

Generalized anxiety sometimes leads to a state of mind known as “learned helplessness,” which is highly correlated with depression. This isn’t really surprising, of course. Living with anxiety problems can be enough to make anyone depressed. But because many people deal with both generalized anxiety and depression, the two issues can become confused, making it difficult to understand the real problem. Sometimes it is anxiety that leads to depression. But in other cases it is depression that leads to anxiety and panic attacks. No matter which came first, the combination of depression and anxiety can be tough to overcome on your own.

Learn About the EasyCalm Anxiety Video Series

Both generalized anxiety and depression are normally treated with medications, but as many sufferers have learned, these medications can come with side effects that are often more severe than the original problem they were designed to alleviate.  For example, studies have shown increases in suicidal tendencies among users of several SSRI medications. Worryingly, the increase seems to be even more pronounced in younger adults and teens.

The EasyCalm Series takes an all-natural approach to  anxiety and depression. Anxiety sufferers from all over the world have found that our natural approach produces results WITHOUT the potentially harmful side effects (or even risk of addiction) that is common with many anti-anxiety and ant-depressive medications.

This approach can drastically reduce or eliminate anxiety and depression, by dealing with the root causes, not just treating symptoms. Check out the series and watch the first video session free here.

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“Getting Unstuck” has been called the “post-anxiety series.” It’s about moving forward and creating a new self image, something that is critical after overcoming anxiety and panic attack issues.

But it’s actually about a lot more than getting on with your life after anxiety. The Getting Unstuck video coaching series is a blueprint for increasing self esteem, and re-defining who you are and what you are capable of (because we’re always capable of about 10x more than we realize!).

Since debuting last November, Getting Unstuck has won many die-hard fans, and helped many re-claim their life. Many of the most vocal supporters are people who had just come out of a traumatic time, like a divorce, job loss, physical illness, etc. And yes, quite a few have relied on this series to help put their lives back together after overcoming anxiety and panic attacks too, hence the nickname, “the post anxiety series.” =)

Through the end of February, both the “Getting Unstuck” series and our “Attitude is NOT Optional Series” (another favorite, especially for shy or “sensitive” people) are on sale. Get an instant 15% discount on either of these coaching programs (or both) when you order before March 1st. Just input the discount code W3760891 on the order page.

Check out both programs here: http://www.youniversellc.com/coaching-sessions.html

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Here’s a very effective new resource to stop panic attacks quickly from our “sister” site, NLPUnderCurrents.com

“The Panic Extinguisher” is an unusual (some would say “weird-sounding”) audio session that uses a unique blend of new technologies to change your mental state. It’s NOT just another relaxation or meditation session, but something altogether unique. It works by breaking the loop of repetitive negative thoughts that are present during panic attacks to quickly change your thinking patterns.

The Panic Extinguisher accomplishes this remarkable feat using ultra-low frequency “binaural beats” and bi-lateral sound modulation to “jolt” the listener into a a more detached, less anxious state of mind.  The effects can be felt in just minutes, as your brainwaves begin to “sync” to ultra low frequency pulses beneath the music.

How can listening to a audio session stop panic attacks?

Anxiety and panic attacks produce brain waves associated with heightened awareness — similar to a “feedback loop.” You begin to focus repetitively (and obsessively) on anxious and destructive thoughts, taking you further and further into the spiral of anxiety and panic. This vicious cycle usually continues and intensifies, unless…something happens to “break the loop.”

And that is what the Panic Extinguisher does. It uses ultra-low frequency pulses which cause the brain’s electrical impulses to”sync” to a new frequency that is associated with feelings of calm and well-being. This quickly changes how you feel and stops the panic attack before it can really get started.

This process is known as brainwave “entrainment.” Basically, it is a way of manipulating the electrical impulses in the brain “sync” to the external sound waves, changing your mood and perception.

That’s the techy explanation, but all you really need to know is this: it works.  Try the demo version here and read testimonials from users. Then give the Panic Extinguisher a try for yourself, and see how quickly it call “derail” those obsessive and panicky thoughts. Fearless prediction: you’ll love it.

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A Simple Four Step Process to Stop Panic Attacks Using the “Observing the Subject” Technique:

One of the many useful tools to stop panic attacks that you’ll find in the EasyCalm Series is called “Observing the Subject.” The Series goes into more detail about this method, but we can lay out the basics here, By the way, this strategy is also excellent for dealing with social anxiety.  Here are the four basic steps:

Step 1: When you feel a panic attack (or strong feeling of anxiety) just starting, stop everything and begin to focus on your breathing, and make it a point to breath OUT a little more than you breath in. This reduces the tendency to hyperventilate and has a slight calming effect.

Step 2: After about 30 seconds, expand your focus from your breathing to your entire body and notice the physical effects the anxiety is having. Become aware of how your body feels, observing it like an impartial scientist, just “observing the subject” and noting breathing, pulse rate, muscle tension, etc. Strive to ONLY observe the effects of the anxiety, while NOT judging them in any way.

Step 3: After about 30  seconds more, expand your focus again to begin noticing the emotional effects of the anxiety, the thoughts that come up, as well as the physical symptoms. What emotions is the “subject” feeling? Are there any thoughts that have been repeating since the onset of the panic attack? Remember, don’t judge. Do your best to just take note of the panic attack symptoms like an impartial observer.

Step 4: Continue your observation in a detached way for a minute or two. You will likely begin to feel calmer as you become more detached and analytical about the symptoms. This technique is often enough to stop panic attacks in just a minute or two, allowing you to simply return to whatever you were doing.

NOTE: This process gets much easier with practice, so do not feel discouraged if it does not come natural the first time you try it. Most of us are only used to FEELING our emotions and bodily symptoms, not studying them in a detached way–especially panic attacks. But with a little practice it can become second nature, making the attacks much easier top deal with, and you’ll have a powerful technique to stop panic attacks if you should experience one.

“I have tried ALL the other programs out there but nothing really made much difference to my extreme panic attacks before I got easycalm. This has been worth its weight in gold for me. Just superb!”

~Elli James, Baltimore, Maryland US

www.easycalm.com

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I’ve been coaching anxiety and panic attacks sufferers for many years now, and one of the most common questions I hear is “where do panic attacks come from?”

Many people believe their panic attacks “come out of nowhere.” But in fact, this isn’t true. Panic attacks come from habits. More specifically, mental habits that we fall into over time unknowingly.

It sounds kind of strange, but the reality is that panic attacks are a “lifestyle issue.” They are the result of an imbalance in your life. This “imbalance” can be very subtle, almost unrecognizable, but it has very real and damaging results.

So how do you stop the panic attacks?

The way to prevent panic attacks (and other anxiety problems) is to deal with their root cause — the mental “environment” that allows them to flourish. This process has several steps, and I’ll be talking more about that over the next few weeks. But for today, let’s just focus our attention on one specific topic: Control Issues.

Anxiety and panic attacks are most often the result of trying to over-control your life, and situations. It’s an easy habit to fall into (I’ve been there). But fortunately, there IS a way out.

The first step is to build up your tolerance to situations that are slightly out of your control In the Easycalm Video Series, we start VERY small, taking gradual steps to build up tolerance over time.

The idea is to begin making a few easy lifestyle changes — changes that reduce your tendency to over-control situations. What we are actually doing is expanding your comfort zone. The more you follow the program, the stronger these “emotional muscles” get, until you are capable of letting go of control to a great extent, and being perfectly comfortable with that.

This approach breaks the chain of anxiety and panic attacks, freeing you to do things you want and need to do to live a happy life. Things that were previously WAY outside your comfort zone.

This concept is summed up perfectly by EasyCalm user Lucinda from Washington DC:

“EasyCalm has been an amazing resource for me. I’m back in control of my life finally without trying to over control everything.”

Get started with Easycalm today. The sooner you start this process, the sooner you are back to living the life you want to live. In a very real way, you become FREE again.

Read more real anxiety/panic attack stories and testimonials from Easycalm users here: http://www.easycalm.com/EasyCalm-Reviews-and-Testimonials.htm

Take care,
Jon

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In our ongoing attempt to provide as much help as possible for anxiety suffers, I’m proud to announce that we are now including my newest video coaching series, “Getting Unstuck” free with the EasyCalm anxiety video series. Getting Unstuck retails for $77,  but for a limited time it is included at no extra charge with EasyCalm. No strings attached and nothing else to buy.

“Getting Unstuck?” is the perfect companion series to EasyCalm in many ways–here’s why:

Anxiety doesn’t just cause fear and panic attacks, it also erodes self confidence and can create a very distorted self image. As a former anxiety and panic attack sufferer, I know how living with these problems can undermine your personal strength and create a “victim” mentality. The Getting Unstuck video series is designed to counteract this negative programming and help you take back your control and personal power.

Find out more about Getting Unstuck here: http://www.youniversellc.com/getting-unstuck.html

I’m also happy to announce that our new EasyCalm testimonial and reviews page is now live.  You can read about the experiences of others with EasyCalm and how they have overcome debilitating panic attacks, phobias and anxiety using this method The new testimonials/reviews page is located here: http://www.easycalm.com/EasyCalm-Reviews-and-Testimonials.htm

And finally, the first 26 minutes of the EasyCalm Series (session one) is now free on Youtube. If you haven’t already, check it out.

Thank you to all our loyal supporters, and don’t forget to friend me on Facebook!

All the best!
Jon
www.easycalm.com

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Anxiety and panic attacks can really take a toll on your life.  I know as well as anyone how emotionally draining day can be.  They can also damage your self-confidence, and leave you feeling “stuck” in life.  And unfortunately, even after people recover from anxiety problems, the confusion and self-esteem issues can sometimes linger for years.  That’s just how devastating anxiety problems are!

A lot of my personal coaching clients have recovered from anxiety problems — even some really serious ones, but afterward they may continue to need encouragement and motivation for some time in order to start “feeling their own power” again.  The draining effects of dealing with anxiety has a way of knocking the wind out of our sails, and can sometimes even lead to depression and ongoing self-esteem issues.

Because so many of my present and past clients have dealt with this problem, I decided to create a coaching program specifically to help people move forward with their life, and get over the issues from their past once and for all.  The result of this is my new “Getting Unstuck” video coaching series:

Getting Unstuck is about a lot more than recovering from anxiety issues, but I have found it to be especially helpful for people who have suffered with anxiety and panic attacks.  Especially those who have dealt with these problems for many years.  The program lays out a serious of not only concepts, but also practical points and techniques to let go the past and move forward with optimism and confidence.  I used what I’ve learned over the years of personal coaching to trim out all the fat, and only include the most useful and productive techniques and concepts.

Of course, people get “stuck” from many different reasons — not just from dealing with ongoing anxiety problems. One of the most common triggers in my experience is divorce or the break up a long-term relationship.  These dramatic life events often leave us feeling confused about our president and our future, and unable to imagine a way to put our lives back together.

But the coaching series is designed to show you how to put things back together, bigger and better than ever.  And to do it not with intimidation or fear, but with real optimism and excitement about new challenges and new possibilities that lie ahead.  The user comments about getting unstuck That have been fantastic so far, so I think I’ve achieved my goal of creating a series that is both practical and motivational for people who are not where they want to be in life right now, and not quite sure how to get there.

Getting Unstuck is now available on JonMercer.net Check it out here: http://www.youniversellc.com/getting-unstuck.html

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I’m happy to report that “Getting Unstuck,” my newest video coaching series, is finally available on JonMercer.Net . I’ve been thrilled at the amazing responses to the series so far; I’ll be updating the site with the new testimonials over the next few days.

Getting Unstuck is for anyone having trouble breaking free from their current circumstances or just finding their direction in life. It’s a guide through the through what I call “The Process,” a blueprint for getting from where you are now, to where you WANT to be.

We get stuck for lots of reasons: divorce, job loss, career change, becoming an empty-nester. Sometimes it’s just that feeling of being in a “rut” and not knowing how to get out of it. And unfortunately, the longer this situation persists, the stronger our habits surrounding it become, until it seems impossible to break free and move forward with our lives.

But here’s the good news: it’s not impossible at all. In fact, it’s not even difficult. I’m being completely serious here. It is NOT hard to break out of these ruts we get into — not at all. You just have to know how to do it…

It’s kind of like one of those Chinese finger traps, the kind that tighten up more the harder you pull. They are super easy to get out of, once you know the trick of doing it (stop struggling!). But until you have that information, you may find yourself pulling harder and harder and getting no where.

This is EXACTLY what Getting Unstuck is about.  When you know how “The Process” works, it’s dead easy. But when you don’t, you just keep struggling harder and harder and continue to feel stuck.

Watch the intro video and get more info about “Getting Unstuck” here.

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