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    Heal Your Anxiety Now!: Five-Minute Tools for Moving Beyond Surviving into Thriving
    Heal Your Anxiety Now!: Five-Minute Tools for Moving Beyond Surviving into Thriving
    Heal Your Anxiety Now!: Five-Minute Tools for Moving Beyond Surviving into Thriving
    Ebook178 pages1 hour

    Heal Your Anxiety Now!: Five-Minute Tools for Moving Beyond Surviving into Thriving

    By Edie Savage-Weeks

    ()

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    About this ebook

    Heal Your Anxiety Now! Five-Minute Tools for Moving Beyond Surviving Into Thriving is a jargon-free book that provides practical and actionable tools to heal anxiety, transform your life, and change your brain.

    Individuals like these tools because they are easy to learn and use, they work in a short period of time, and they can be incorporated into even the busiest day. When you read this book, you will feel and know, “I can do this! I can move beyond survival. I can thrive in the physical, mental, emotional, and spiritual aspects of my being.”

    Edie shares her own story of her healing journey, and client stories and successes in using these 5-minute tools.
    LanguageEnglish
    PublisherBalboa Press
    Release dateOct 19, 2022
    ISBN9798765235201
    Heal Your Anxiety Now!: Five-Minute Tools for Moving Beyond Surviving into Thriving
    Author

    Edie Savage-Weeks

    Edie Savage-Weeks, MA, Licensed Marriage and Family Therapist, has worked with hundreds of children, teens, and adults who have struggled with anxiety, panic attacks, and post-traumatic stress disorder (PTSD). She knows first-hand the challenges of having your daily life hijacked by anxiety. Edie brings her experience of 40 years as a therapist, former child welfare services social worker and medical social worker by sharing the practical tools she has taught her clients and that she has used herself to heal her own anxiety and trauma. Her voice is engaging and reassuring. Edie believes in empowering individuals to live the life they want to live free from anxiety.

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      Book preview

      Heal Your Anxiety Now! - Edie Savage-Weeks

      Copyright © 2022 Edie Savage-Weeks.

      All rights reserved. No part of this book may be used or reproduced by any means,

      graphic, electronic, or mechanical, including photocopying, recording, taping or by

      any information storage retrieval system without the written permission of the author

      except in the case of brief quotations embodied in critical articles and reviews.

      This book is a work of non-fiction. Unless otherwise noted, the author and the publisher

      make no explicit guarantees as to the accuracy of the information contained in this book

      and in some cases, names of people and places have been altered to protect their privacy.

      Balboa Press

      A Division of Hay House

      1663 Liberty Drive

      Bloomington, IN 47403

      www.balboapress.com

      844-682-1282

      Because of the dynamic nature of the Internet, any web addresses or links contained in

      this book may have changed since publication and may no longer be valid. The views

      expressed in this work are solely those of the author and do not necessarily reflect the

      views of the publisher, and the publisher hereby disclaims any responsibility for them.

      The author of this book does not dispense medical advice or prescribe the use

      of any technique as a form of treatment for physical, emotional, or medical

      problems without the advice of a physician, either directly or indirectly. The

      intent of the author is only to offer information of a general nature to help you

      in your quest for emotional and spiritual well-being. In the event you use any

      of the information in this book for yourself, which is your constitutional right,

      the author and the publisher assume no responsibility for your actions.

      Any people depicted in stock imagery provided by Getty Images are

      models, and such images are being used for illustrative purposes only.

      Certain stock imagery © Getty Images.

      Interior Image Credit: Megan Faith Forgey

      ISBN: 979-8-7652-3519-5 (sc)

      ISBN: 979-8-7652-3518-8 (hc)

      ISBN: 979-8-7652-3520-1 (e)

      Library of Congress Control Number: 2022918170

      Balboa Press rev. date: 10/18/2022

      "In the many years that I have worked with Edie Savage-Weeks, LMFT, I have heard her talk about her passion and empathy for empowering her clients to have control over their feelings, and more importantly, to feel safe. In her book, Heal Your Anxiety Now! she finds relatable ways to convey her own experience with anxiety and practical tools based on her years of experience as a therapist to combat those overwhelming feelings…Her focus relies heavily on using the here and now which is a challenge for all of us, even therapists. She also offers specific steps for challenging your inner critic and feeling a sense of control. Most importantly, Edie offers words of support and a message of self-worth to all clients...This book will become a staple in my practice and I highly recommend it for all forms of stress management.

      Lynn W. Gonzales, LCSW

      Licensed Clinical Social Worker

      "Edie Savage-Weeks work, Heal Your Anxiety Now! is one of the greatest tools I could wish for in pastoral care in the 2020s. Weeks addresses the problem of anxiety in paradoxically, a non-anxious manner which fully acknowledges the struggles that accompany anxiety yet systematically and thoroughly brings hope through simple tools which help people almost partner with their anxiety to lead thriving and meaningful lives.

      It is clear that this book is a longtime labor of love not only for specific clients but for anyone who suffers from anxiety and wishes to lead a life that is unchained by it. It is a work of heart that promises to be a deep well of resources both for those who suffer and those who care for them. Pastors, chaplains, counselors, teachers, and parents could all benefit in their work from reading this book, and doubtless for professional therapists the consolidation of many techniques as a resource for clients could have value beyond measure."

      Rev. Chavaleh Forgey

      MDiv, Luther Seminary

      Pastor, Christ Lutheran Church Federal Way

      Contents

      Dedication

      Introduction

      My Story

      I Am No Longer Going to Continue Living My Life This Way

      I Want and Deserve What is Good and Right for Me

      Affirmations

      Change Negative Self-Talk

      The Bridge

      When You Feel Anxious

      Step Into Anxiety

      Act As If

      Imagination

      Thought Shift

      Activity Shift

      Four Rooms

      Breathe

      Feet on the Floor

      Toes and Feet

      I’m a Tree

      Rainbow of Colors

      Nature

      Water

      Help Your Body Release Anxiety

      Get Moving

      Use Your Senses

      Alternate Shoulder Tapping, or Butterfly Hug

      Tapping, or Emotional Freedom Techniques

      Touchstone

      The Cloud

      Parent Yourself

      Surround Yourself with the Positive

      Focus on What is Good in Your Life

      Journal

      Draw or Color

      Movie Therapy

      Bibliotherapy

      Music

      Pets and Other Animals

      Light a Candle

      Love Thy Neighbor As Thyself

      Move from Victim to Survivor to Thriver

      Amazing Grace

      Develop an Attitude of Gratitude

      What is Your Center?

      Pray

      I Am

      Meditation

      Guardian Angels: Golden Warriors

      First Thing in the Morning

      Give It to God

      I’ll Only Give You Love

      The Tale of Two Wolves

      Conclusion

      Resources

      References

      Acknowledgments

      About the Author

      Dedication

      To the memory of my stepmom, Carolyn, who always encouraged me to write a book.

      To the memory of my sister, Nancy, who taught me so much about life.

      To the memory of my nephew, Darin, who was tough and gentle, brave and anxious, and kind and caring to the animals and people he loved.

      And to my clients, who have been my best teachers. Thank you.

      Limit of Liability/Disclaimer of Warranty: If you are experiencing anxiety, depression, or PTSD (post-traumatic stress disorder) the tools in this book may prove helpful. These tools are not magic wands. They require your commitment and practice. Some may be more helpful to you than others. The information and tools contained in this book may not be suitable for all situations. These tools are not meant to replace therapy or medication or seeking help from a healthcare professional. If you experience an increase in anxiety, depression, obsessive compulsive disorder (OCD), or post-traumatic stress disorder (PTSD) symptoms while using any of these tools, I strongly recommend and encourage you to seek professional assistance. If you are already in counseling, discuss the symptoms with your counselor. The tools presented in this book are only a portion of tools available to you. Other tools are presented by other professionals and authors. Be aware that an individual, organization, or website referred to in this book is not an endorsement of the information presented by that individual, organization, or website. Know that websites listed in this book may have changed or been discontinued at the time you read this book.

      Note: The clients mentioned in this book are composites of multiple clients in my private practice over the past 40 years. Their names and any identifying information have been changed in order to protect each individual’s identity.

      "Every day, in every way,

      I am getting better and better."

      Emile Coue

      Introduction

      When I was in my late twenties, I started having anxiety and sometimes panic attacks. At first, I didn’t know what was happening to me. All I knew was that I sometimes felt overwhelmed and wondered if I was going crazy. At that time, not that much was being done with anxiety, other than prescribing valium and telling an individual to have less stress in their life. Not too helpful.

      Since that time, we as a society have learned a lot more about anxiety and the brain. Huge advancements in technology have enabled scientists throughout the world to do more research and share their findings on the brain and its impact on behavior and cognitive functions. They have learned that the nervous system and the brain are complex, and that they, and we, have a lot more to learn about the brain. The scientific studies and the development of medications have brought mental or behavioral health into our daily conversations with commercials on TV, advertisements on social media and in magazines, and brochures at our doctor’s office.

      Government agencies even publish statistics on health issues. According to the National Institute of Mental Health, an estimated 31.1% of U.S. adults experience an anxiety disorder at some time in their lives. So, if you are reading this book, you probably have or know someone who has anxiety, or you are a counselor or mental-health professional who has clients with anxiety. Therefore, you know a bit or a whole lot about anxiety!

      My late twenties were a time of great change: I got married, moved, and left a job that I loved. I also left the security of family, friends, and a familiar geographical area. I started having and suffering from anxiety. At times, I thought that I must be going crazy. But it was because of this anxiety that I got my master’s degree in Marriage, Family, and Child Counseling. As a mental-health professional, my focus has been the treatment of childhood trauma, anxiety, and post-traumatic stress disorder. I’ve learned that almost everyone experiences some type of anxiety during their life. And that some

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