Ideas for Using BSFF for Overwhelm

 

1. I release overwhelm and replace it with self-compassion and forgiveness for any mistakes. (cue)

2. Why does my subconscious mind safely organize my feelings of overwhelm into manageable chunks that I can deal with safely over time? (cue)

3. Why do I allow God to mold my subconscious mind so that my feelings of overwhelm are organized into safely contained spheres? (cue)

4.  I let go of all self-limiting beliefs that are contributing to this emotional overwhelm. (cue)

5.  I trust my inner wisdom to safely and appropriately contain my emotions that feel overwhelming, to be released over time with grace and ease. (cue)

6.  I release emotional overwhelm and trust that I can be resilient in my life's journey. (cue)

Other Ideas:

* I replace emotional overwhelm with emotional resilience.  I face challenges with strength, poise, and grace.  (cue)

* Why do I allow God to replace my overwhelm with safety and peace? (cue)

* Why does my subconscious mind aid me to let go of my past hurts with grace and ease? (cue)

* Why do I allow God to inspire my inner healer to safely release this emotional overwhelm? (cue)

* I can do all things through Christ, who strengthens me. (cue)

Test Anxiety Relief

BSFF could be even more effective for anxiety.  Great study results here for EFT!

Great outcomes using EFT for test anxiety

A 2013 Staffordshire University study published in Innovative Practice in Higher Education found a significant reduction in participants’ test anxiety scores (using the Hospital Anxiety and Depression Scale, HADS).  The Subjective Units of Distress (SUDS) p value was p<0.001, with the HAD being p=.003, and the HAD Anxiety Subscale p value being p=.001!  If you aren’t familiar with “p” values, those 2 zeroes after the decimal before an actual value means it was a very significant difference!

Participants using EFT have seen higher academic scores

The study was called “Tapping for success: A pilot study to explore if Emotional Freedom Techniques (EFT) can reduce anxiety and enhance academic performance in University students.” Previous to this study, a study done in Turkey found that students scored higher on exam scores after using EFT.  A Benor and colleagues study also found that EFT enhanced student test performance in Canada.  Looking to those studies, this current Boath, Stewart and Carryer study found that those students who used EFT regularly throughout the 8-week period had significantly higher grades than those who dropped out of the study or did not tap regularly.

So, does tapping make you smarter?  In short, more studies need to be done before that is determined. Could it be that smarter people are interested in tapping? Or did the tapping group just study more efficiently?  Or is it that they just felt better and had the time and energy to do the tapping?  (Because tapping enhances the energy system, it could be that the tapping increased their physical and mental energy, as well as their body balance (their “Chi” energy—) always a good thing.)  Findings in the earlier studies seem to point to increased academic performance using EFT regardless of the reasons!

EFT reduces anxiety symptoms

There are a number of completed studies that have found EFT to be successful in reducing anxiety symptoms, and this study bore that out again with very significant p values.  Participants found their test anxiety lessened as well as their overall anxiety.  A win-win for sure!

Now, just to clear the air, if you have tried EFT before and decided it doesn’t work for you, please know that there may have been things going on in your energy system affecting the outcome of your tapping.  That is where the other methods I’ve studied come in.  If you are interested in my life coaching services to help you increase your self-confidence in test-taking, to calm your test anxiety, to increase your focus in school work, or to help solve the puzzle of why your tapping isn’t effective, see the contact information above.

Self-Empowerment With Breath-Work

Breathing with Visualization and Meditation Very Helpful for Self-Esteem and More!

Something that can be very helpful to build self-esteem is as follows:

1. Think of something you want to heal, resolve, or change. The more specific the better.  (i.e. rather than, “my anxiety,” it would be “my fear of being seen as incompetent when I do such and such…”)
2. Come up with a symbol, metaphor, or a meaningful word to symbolize your fear. Then find one you want to replace it with—any symbol, word, etc. that is meaningful to you and helps you visualize or feel the desired state you want.
3. Now do the 1^st half of the Collarbone breathing routine (before changing hands) whilst meditating on the negative state you’re letting go.  (For a "how to" do collarbone breathing, see below.)
4. Then do the 2^nd half of the CB breathing whilst meditating on the positive change state you want. I personally like to do 3 sets of CB breathing for this exercise. Your goal is to let go of the negative and bring in the positive, when you feel you are in the desired state, hold on to that and relish it!
5. When you are done, meditate in the positive state with one hand on the back of your neck and one hand on your forehead.  (aka "Tappas Acupressure"). This will be even more effective if you know BSFF and use your cue word throughout, and close with the closing sequence.  
   
   
6. Do 2-3 times daily if possible (at least once daily) as you witness the change happen!
7. After each breathing session, think of 4-5 things you can endorse yourself for each time--or at least 7 things for which you are genuinely grateful.

Collarbone Breathing 

          Collarbone Breathing (“CB Breathing”) acts as a reset button to neurologically reorganize the brain.  It is helpful for clumsiness, fatigue while reading, low performance, clumsy gait, chronic procrastination, addictions & cravings, anxiety, OCD.  It is also helpful for ADHD, Learning Disorders, dyslexia, Tourettes Syndrome, schizophrenia, and a multitude of conditions that negatively affect lifestyle.  You can follow these links to learn CB breathing with Dr. Franzi Ng:

Introduction to Collarbone Breathing by Dr. Franzi Ng:

(8:59 min.): http://www.youtube.com/watch?v=KAe1zptu_jc  

Collarbone Breathing Only (1:42 min.):

Collarbone breathing only, Dr. Ng (1:42 min): http://www.youtube.com/watch?v=mb2o3HVvvNA

Building Self-Esteem (part 1)

This information is from McKay and Fanning's landmark book, Self-Esteem, 3rd Ed, an excellent book! (Combined with BSFF cuing, this approach can be extremely powerful!)

There are basically two self-worth categories: "situational" and "characterological."  Sometimes a person just has a situational problem or issue going on.  Many people will need to work with both categories, but here's a great start:)

There are 4 Situational Problems that Negatively Impact Self-Esteem 

1. The "Shoulda's" ("I coulda shoulda woulda!"--Beating self up relentlessly.)

2. Perfectionism (Not allowing mistakes and imperfections as a normal, growing part of life. You can even endorse yourself for having the courage to do something even if you make a mistake.)

3. Vulnerability to criticism (Work on not taking criticism personally--have a growth mindset and work on self-validation, acceptance, and considering where the criticism is coming from (is it a valid source?)) 

4. Non-assertiveness: It's ok that you have legitimate needs! Inventory your wants and needs. Work on putting your needs and your valid wants into words. Then work on saying those words and standing up for your validity as a person.  (It is also helps people when they focus on being grateful for what they do have:-).

Situational Self-Worth Work Bottom Line:

 Refute the critic, stop the thoughts (then change the thoughts), identify strengths (list & endorse), and accept yourself (trust in validity). Cue if you know how (see below.)

If you know BSFF then you can cue for failsafes and misbeliefs with each step.  Adding in scriptural truth can be SO powerful with cuing!  Read some positive scriptures into your phone and cue with them. Remember, use a juxtaposition, cuing on the negative thoughts, then thinking (or saying) the positive replacements and cuing on those. Toggle it back and forth, back and forth, until you start going right to the positive belief. Remember to end with the closing sequence (to seal the deal:-) at least morning and night.  I think you'll be amazed at the outcome.  More on this later!

Symptoms That May Indicate Long-Term Energy Reversals

What are some possible symptoms of long-term energy reversal(s)?  (Why do I seem stuck?)

• Depression and anxiety (and other mental illnesses)
• Chemical sensitivities or allergies (especially multiple allergies)
• Reversal of morality (believing right is wrong and wrong is right)
• Chronic deep emotions that are difficult to clear or resolve, such as:
• Anger, fear, deep shame, feelings of unworthiness, unforgiving, low self-worth, those involved with addiction, etc.
• Poor identity or even an over-identity getting into narcissism, high arrogance, etc.
• Difficulty in getting your words or meaning out when speaking
• Confusing your left with your right, visa versa
• Difficulty with spatial orientation 
• Reversing letter and numbers
• Gait is off: Restricted arm swing or homolateral arm and leg movements (left arm moves with left leg, right with right) when walking, or gait off in other ways
• Significant awkwardness or clumsiness in movement

What are some possible causes behind deep energy reversals?

• Raised by a mother (or father or guardian giving primary care) that has chronic or deep depression or anxiety (or abandonment of mother, etc.)
• Multiple ACEs (Adverse Childhood Experiences)
• Family trauma 
• Birth or in-utero trauma
• Virus
• Bacteria
• Certainly there are many causes---just look up causes for depression and anxiety and other mood or mental disorders.  THE MORE IMPORTANT THING IS THAT THE ENERGY REVERSALS CAN BE CORRECTED!

What are some possible ways to correct deep long-term energy reversals?

• Full Armor of God and Orientation Scripts (working through them and daily BSFF cuing:-)
• Donna Eden's Official Daily Energy Routine for 6 weeks to re-correct, then on a daily basis.
• Maintain a healthy lifestyle, in all areas of your life.  
• It seems that Contrasting Showers help this as well.  (aka "Contrast Showers"

What I've found is that the energy systems of those who are deeply depressed or anxious are not getting the replenishment from the earth (and thus from heaven--it is a healing cycle.)  The above correction suggestions can help the person become grounded and start receiving the renewal the body is meant to get from the earth and heavens.  (See this blog for an introduction to BSFF: https://embarklifecoaching.blogspot.com/2016/03/what-is-bsff-and-how-can-it-help-me.html)

Sources:

Energy Psychology Interactive: Rapid Interventions for Lasting Change:  David Feinstein, PhD

Addressing Deep Reverals--healing the reversed personality: Phil Mollon, PhD  (presented in the 16th annual ACEP conference, Phoenix, AZ.

Donna Eden's Official Daily Energy Routine

My own observations  

How Do I Know If I Need Family Constellation or Family Energetics Work?

What May Indicate the Need for Family Constellation (Family Energetics) Work?

Here are some things that may indicate that Family Constellation (Family Energetics) Work may be helpful to you and your family:
1. Abandonment, rejection: If you or someone is abandoned, rejected from, or left out of the family--or if someone was forgotten about or not talked about.
2. Emigration:  If you had an ancestor emigrate and it was difficult for them, they continue to long for their homeland, etc.
3. Sensitive to Injustices: If you are quite sensitive to injustice and easily pick up on other's emotions. (Many children are very perceptive and will sometimes take on the energy of "unjust circumstances" as their own.)
4. Business Failures and Loses: If you or your family have a continued pattern of business failures, business losses, job loss, unable to find a job, etc.
5. Ill-Health: If you or your family have chronic illness or another kind of health problem that doesn't respond to treatment.  Allergies may indicate need for Family Constellation Work as well.
6. Family Secrets or Family Trauma: If your family had any trauma or family secrets that were "thrown under the rug," affecting the balance and flow of love in the family.  Also, if there was family trauma that was not discussed in ways that healed the family.
7. Black sheep in Family or the Family Scapegoat: Being a Black sheep can often indicate the need for Family Constellation Work.  Black sheep often do what they do out of a child-like love for the family.
8. "What was excluded on the human level will be included in the Family Soul." So, if important matters of a parent or family were left undone, it may indicate need for Family Constellation Work.
9. Mental Illness: Sometimes the roots of repeated family mental illness can be found in Family Constellation Work.  i.e. Bipolar disorder, major depression, suicide (especially if it's repeated down the generational line), anxiety, trichtillomania, etc.
10. Inexplicable Emotional Heartache: If you have feelings that just don't seem to be your own, or if your own feelings seem out of proportion to what one would expect in the situation.
11. Divorce:  If your parents divorced (or if you yourself had an "ugly" divorce) and you felt like you needed to take sides, or you were asked to takes sides, etc.
12. Addictions: People with addictions are often deeply sensitive and may have taken on a lot of unresolved family suffering in an effort to help the family members.  I have found Family Constellation Work to show up often for people with addictions.

How Much Family Constellation Work Will I Need?
There isn't a hard, fast rule.  Some will feel improvement after the first session, others will need repeated visits until the issues in their Family System are all cleared up.  You're freeing up a ton of energy in a session, so it's worth it!

What I have found in Family Constellation Work is that the deceased family members seem to be deeply grateful when it is work that was done by "calling" or "assignment."  And when it is done with someone who has taken on hardships unnecessarily,  the Family Constellation members are grateful that the person is now at peace.  As John Payne says regarding those who take on the family energy unnecessarily, "the Souls of those [ancestors] who have suffered are unhappy when they see others take on or suffer a similar fate out of loyalty to them.  Just as our own parents wish us to flourish and be happy, so it is with Souls towards whom we have unbalanced loyalties.  For them, the loyalty neither serves them nor improves their situation.  Their greatest wish is that others within the family can be free to enjoy all of life's rich blessings."

This blog is not intended to be taken as medical or psychological advice.

Say No to Your Addiction!

What Can I Do When I Am Tempted (or triggered) to Return to My Addiction?

1. Make a Plan, Work the Plan* (see suggestions below):  Notice and write down what "triggers" you.  Avoid these triggers if possible, and cue for the emotional/spiritual triggers.  Decide ahead of time what you will do when faced with triggers, especially unexpected triggers.

             * Make a list of all of the reasons why you want to overcome your addiction(s).  (cuing!*)

             * Read this list 20 times a day.  Record it on your phone and listen to it again and again. (cue)

             * Have your BSFF Quick Sheet handy for cuing.  If specific events or emotions come up, it's a good idea to cue for those specifically.

2. Command your Muscles to Act:  You see, your muscles can re-train your brain.  It has been found that you literally can act your way into correct thinking! So listen to your muscles as their actions train you in the correct response to your cravings. Exit the building--RUN! Don't even go into the room or building that contains the trigger or substance (or computer, etc.) if possible.  Command your muscles not to act on what your brain is obsessing about.

Command your muscles to stay still and breathe deeply, focusing on the mechanics of your breathing (and cuing!) Give commands to your muscles of what they will and will NOT do--and follow those commands.  Let your body know you mean it! Be the Boss of You!  And start cuing!  (Remembering to cue for the failsafes.  There are many failsafes when it comes to addictions.)

Set a Timer: You can resist for at least 5 minutes. Start to work your plan in those 5 minutes, and start cuing for the reasons you're triggered and craving.

3. ENDORSE!  Pat yourself on the back now.  NOW!  Endorse yourself for EVERY EFFORT TO RESIST IMMEDIATELY-- THE SECOND YOU RESIST!  Then CUE or EFT tap!

4. Statement suggestions: 

"It is now worth it to me to face the pain(s) of my addiction(s) and overcome my compulsion to use." (Cue) 

                "I allow the pain (emotional/spiritual events) that this addictive urge represents to be swallowed up in Christ ." (cue and remember it can be helpful to be specific if possible)

                "I allow God to replace my pain (specific if possible) with His love and peace (or other positive emotions such as security, serenity, etc." (Cue)

                 Continue to create statements cue as needed, and as inspired.
Always finish with your Orientation and Full Armor of God cues.

*These ideas may be helpful in making your plan:
1. Visualize being surrounded with God's Love and Light.  Put on the armour of light (Romans 13:12) (and cue using the quick sheet if possible--if not, just cue!)
2. PRAY for help, for ideas, for people you can reach to--pray!
3. LISTEN to beautiful music that uplifts and humbles and motivates you to resist the battles.  LISTEN to what the Holy Spirit is trying to say to you.  If you feel too far removed from the Holy Spirit, listen to what you would hear someone say who really believed in you at some time in your life.
4. SCRIPTURES: Use 3-4 scriptures that really motivate you to put on 3X5 cards, or in your phone...and CUE!
5. USE Your love of JESUS CHRIST AND GOD AS A SHIELD!
               * Put a picture(s) of Christ up to help you recall His Love for you, and your Love for Him.
               * Put Affirmation cards up with "I AM" Statements (for Afformations--put "why" in front)
                                 i.e. "I AM A DISCIPLE OF CHRIST." (cue)
                                       "I AM A CHILD OF GOD." (cue)
                                       "I LOVE JESUS CHRIST, AND HE LOVES ME." (cue)
                                       "I WILL PLEASE JESUS THIS MOMENT, etc." (cue)
                * Remember that the Savior will literally go before you as a shield:
                                      "..I WILL BE THEIR SHIELD" (D&C 35:14)  (cue)
                                      "THE LORD IS MY STRENGTH AND MY SHIELD." (Psalms 28:7) (cue)
                                      "...BUT THOU, O LORD, ART A SHIELD FOR ME...." Psalms 3:3 (cue)

Yes, you have many neuropathways to redirect--kind of like clearing a jungle path with a machete, so this may take some practice.  ENDORSE FOR EVERY GOD-GIVEN VICTORY!  And...
6. KEEP SCORE OF YOUR SUCCESSFUL RESISTANCE:  Really do this.  This part is extremely important!  On a piece of paper make a mark for every time you resist the temptation to use.  It's very important you report the number of successes to someone every day. Let them know how many times you resisted during the night and during the day. Especially report to God!  Set up someone right now to report to--needs to be a living, breathing person.  Your Mom, or Dad, a friend, or even better, a sponsor. Start attending a local recovery group. Check 211 for resources, there are many addiction recovery services in the community to help you find someone to help.

MAKE YOUR PLAN, WORK YOUR PLAN!
*Cuing refers to using the method, "Be Set Free Fast".  These tools can be effective alone, nevertheless, the BSFF approach will make them much more effective.

THIS BLOG IS NOT INTENDED TO BE TAKEN AS MEDICAL ADVICE!  THE AUTHOR ADVISES THAT YOU SEEK OUT HELP FROM A QUALIFIED PROFESSIONAL.

What Is BSFF and How Can It Help Me?

Dr. Larry Nims is a psychologist. He became discouraged as people returned with the same problems over time, even though they had both worked hard to overcome them. He felt like there must be a more effective way to help people get better for good.  Over years of study and prayer, he was inspired to develop the method known as Be Set Free Fast.  When I took the training in 2015, I knew that my years of searching for a better way were over. I had finally found what I was looking for! BSFF has changed my life, and I hope you will learn how to use it so it can change yours!

The way I like to describe how BSFF works is this: Have you ever played with a Kaleidoscope?  As you change the kaleidoscope, it goes into a completely different picture as you turn the shaft.  You will go from one view to a totally different view by turning the shaft.  Well, with BSFF it's like you're turning the shaft of a kaleidoscope, and you put in a new template.  You are shaking off the old beliefs with a "Cue Word", and then replacing them with truth and light.  (Instructions to your Subconscious Mind make the "Cue Word" have the profound effect it has.) It is a beautiful process--as beautiful as a kaleidoscope!  (No wonder we used to love those things!) BSFF works in the level of consciousness.  Our consciousness oversees our chakras and meridians, so doing proper work using BSFF can be profound.  I have learned that working with consciousness and awareness is like working with the light that projects into the kaleidoscope.

BSFF is a very language-based method.  Although language is not my forte, I have loved the language of the scriptures throughout my life.  So I came to realize I could bring my love of the scriptures into my BSFF methods.  I have been amazed at the results.

On Youtube Dr. Nims giving a short introduction to Be Set Free Fast (BSFF).  It seems too good to be true, but the process was inspired by God and is truly life changing.  It will probably take some study and training for the method to be as effective as it can be due to what Dr. Nims calls "Failsafes", which are basically the reasons we keep re-creating our problems and issues.  You can order Nims manual and a training online.  It will probably be most effective to work with someone trained in the method if you have real chronic problems, but hey, miracles happen:-)

How to Create a Feeling of Hope

This is in response to a question a friend asked me: "How do I handle it when my student attempts suicide?"  She didn't mean how to handle it professionally, but how to handle it personally.  How do we stay strong when others we love are hurting deeply?  Hurting themselves?

I certainly don't have all the answers, but this is what I do.....

1. I focus on being grounded and pray for help.
2. I do S.K.Y. (Sudarshan Kriya Yoga) breathing every morning.  I love this type of breathing and highly recommend the "Art of Living" breathing workshop if you can afford it.  If not, deep meditative breathing can be helpful (that's another blog for another day:)
3. When I am really needing to feel hope due to a specific situation going on, I listen to Dr. Mitchell Gaynor's Meditations for Sound Healing Cd.  He has a meditation on it called "Meditation for Creating Hope."  I LOVE that meditation! (I love the entire cd.)
4. Gratitude thoughts:  I think of every little thing I can be grateful for.  As I do this I start to feel these "happy thoughts" literally start flooding my brain with positive "chemical."  Below are some examples
   1. I am so grateful for this soft couch I am sitting on.  It cushions my body so wonderfully.  I am very grateful to have this couch.
   2. I am thankful for my nice soft bathrobe.
   3. Speaking of that, I am grateful for these comfy slippers I have on.  I remember when my brother gave me these slippers.
   4. I am so grateful for such a thoughtful brother that lovingly gave me these slippers years ago.
   5. I am grateful that my brother loves me.
   6. I am so grateful for our relationship and how my brother has enriched my life.....etc.
5. Tapping (EFT) can always be helpful.  But I don't want to tap all the time:-)

And that's what I do.  Below is Mitch Gaynor's Meditation for Creating Hope.

Collarbone Breathing, Power at Your Fingertips

Collarbone Breathing is a very potent tool in acting as a "reset" button to neurologically reorganize the brain.  It has been found to be helpful for clumsiness, fatigue while reading, for low performance, clumsy gait, chronic procrastination, addictions and cravings, anxiety, obsessive compulsive disorder.  It has also been found to be helpful for ADHD, learning disorders, dyslexia, Tourettes Syndrome, schizophrenia, and a many other things that negatively affect one's lifestyle.  

Here is Dr. Franzi Ng with directions on how to do this effective breathing method: 

In this video she shows you how to do the breathing steps:

And this one is the shortened version you can use when you know how to do it:          

What is Life Coaching?

What is Life Coaching Therapy?

Life Coaching is "partnering with clients in a thought-provoking and inspiring process that inspires them to maximize their personal potential."

• Goals and pace are determined by the client
• Work is towards optimizing overall vitality and mental well-being
• Relies on the client's self-assessment
• The coach-client relationship is a supportive peer-to-peer relationship
• May be fast-paced and action-oriented

Why I prefer to do Life Coaching over counseling therapy:

Being a Life Coach allows me to blend traditional psychological methods with innovative techniques.  Many of these innovative techniques are remarkably effective but cannot be used by counselors because they do not have the reams of studies required by insurance companies.  I believe that Life Coaching gives me the freedom to maximize a person's healing process with these types of techniques, as well as give that person healing tools they can carry with them for a lifetime.

Why you may prefer Life Coaching:

You may be functioning quite well but know you could be doing better.  In short, you don't need "counseling" but would welcome a push in the right direction.  Life Coaching could be just the thing for you!  You may have been in counseling for some time and just aren't seeing the gains you expected, and you are ready to see what this whole "Body/Mind" thing is about.  Life Coaching could be just the thing for you!

What Life Coaching is not:

• Life Coaching makes no claims of treating clinical disorders
• Life Coaches should not diagnose or prescribe
• Life Coaches should recommend more clinical settings for those clients who have issues or conditions outside of their scope of practice

TFT Now Evidence-Based: This is Dynamite!

The U.S. Department of Health and Human Services SAMSHA (Substance Abuse and Mental Health Services Administration)'s National Registry of Evidence-based Programs and Practices just listed Thought Field Therapy (grandfather to Emotional Freedom Technique (EFT)) as an evidence-based practice for the following conditions:

Effective Outcomes Using TFT

1. Personal Resilience/Self-Concept
2. Self-Regulation
3. Trauma and Stressor-related Disorders and Symptoms

Promising Outcomes Using TFT

1. Depression and Depressive Symptoms
2. General Functioning and Well-being
3. Phobia, Panic, Generalized Anxiety Disorders (GAD) and Symptoms
4. Unspecified and Other Mental Health Disorders and Symptoms

Why is "Evidence-based" status such a big deal?

An evidence-based status means it has been rigorously evaluated in a series of experimental evaluations, including randomized controlled trials, and has been found to make positive statistically significant differences in important outcome areas.  These findings have been supported by data repeatedly and is more effective than standard care or an alternative practice, and it can be reproduced in other settings. 

This is a huge step forward in mental/emotional healing and I am so excited!  If you're wondering, I have been trained in components of TFT through my Comprehensive Energy Psychology training.  It is similar to EFT, but uses specific algorithms in tapping sequences.  

Share the joy!

12 Habits to Build Happiness

I like the concepts in the landmark book written by Sonja Lyubomirsky , Ph.D called The How of Happiness: A Scientific Approach to Getting the Life You Want. Below is the short list of the 12 Happiness Habits.  I recommend that you read Lyubomirsky's book.  It is excellent!

The 12 Most Common Habits of Happy People are:

1. Expressing Gratitude: Gratitude journals are very effective, weekly, bi-weekly, etc. is excellent.
2. Cultivating Optimism: This can take a lot of practice, especially if you tend to be unhappy.  See the Authentic Happiness website for some excellent help on that: https://www.authentichappiness.sas.upenn.edu/ 
3. Avoid Overthinking and Social Comparison (I like to call this "Celebrate You"): Cognitive Behavioral methods can help with this, as could Mindfulness.
4. Practice Acts of Kindness: This one is self-explanatory.
5. Nurturing Social Relationships: Help others and let others help you!
6. Develop Coping Strategies:  (again, Cognitive behavioral methods can really help with this, as can Solution-focused approaches, journaling, etc.)
7. Learn to Forgive:  THIS IS KEY! Learn to forgive others and yourself.
8. Increase "Flow" experiences:  Flow experiences are those times when you are doing something so interesting to you that you become engrossed and immersed in it, even losing track of time.
9. Savor Life's Joys:  When you have something good happen, do something to help the feelings linger.
10. Commit to your Goals:  Make attainable goals and reach them.
11. Practice Religion and Spirituality: Numerous studies have shown that people who practice personal religiosity, seek to have regular spiritual times, and are affiliated with a religion are happier than those who don't do that.
12. Take care of your body (physical activity and everyday actions) and mind (meditation).

Sonja makes it clear that this approach is for those who are looking for ways to be happier.  It's not comprehensive enough for someone who has clinical depression. In the book she points out that our genes can make it more challenging for us to be naturally happy. (That's where the great news of "Epigenetics," tapping therapies, BSFF, etc. come into play!--the kinds of things I do in life coaching work:-)  If you're looking for a comprehensive program for healing depression or anxiety, please check out the Nedley Depression and Anxiety Recovery Program.  Following this link will give you much information in that regards: http://www.depressionhealinginsights.blogspot.com/ 

The Body's Many Cries For Healing

Are Emotions Related To Illnesses? 

Our mind, body and soul are most definitely inter-related! Here are some emotions that have been found to be related to the following body systems. Keep in mind that an emotion may be housed in all systems, like complicated grief, etc.  If you think what you read below isn't true for you, I suggest you sit with it for a bit and open your mind and heart to the possibility, thinking of your entire lifespan.  If it still doesn't resonate, maybe it's another person's stuff you've taken on (or even your Family Constellation), or it could just not be true for you.  This article took me quite some time to compose.  I hope it is helpful to you and yours.

Body/Organ/Mind Connections and Emotional Healing

Combining this information with prayer, EFT tapping and/or the breathwork routine I have on this blog can be very helpful.  

Adrenal Gland: Conflict (anxiety), Failure, Abandonment, Facing the World  Ideas To Balance: Atonement (At-one-ment),  Embrace the World
Appendix: Fear  Ideas To Balance: Faith

Arteries/Veins: Disharmony, Conflict, Feeling Trapped  Ideas to Balance: Harmony, Peace

Bladder System: Fear, Suspicion, Futility, Anxiety, Anger, Hanging Onto Things, Gender Identity, Obsession with Order or Lack of.   To Balance: Courage, Trust, Hope

Central Nervous System: Abandonment, Wrong, Abuse, Anger, Victimized. To Balance: Forgiveness (this can be self-forgiveness too), Courage, Trust, Hope, Accept God's Love, etc.

Colon: Fear of letting go, Hate of self or others  To Balance: Faith, Awareness, Charity

Connective Tissue: Isolation, Inflexibility, Control  To Balance: Connection, Humility, Trust 

Eustachian Tube: Irresponsibility, Fear of Hearing the Truth  To Balance: Trust in God; Self

Eyes: Fear, Feel Loved Only Conditionally, Struggle , see Liver list   To Balance: Faith, Charity & God's Love, Clarity
Frontal Sinus: Possessive Dominance, Feeling Stuck, Feeling Vulnerable To Balance: Feeling Centered and Secure 
Gallbladder:  Rage, Intolerance of Others (Judgmentalness).  To Balance: Tolerance, Kindness

Heart: Heartache or Heartbreak, Loneliness, Feeling Not Good Enough, Worry, Traditional Sayings (heartsick, cold-hearted, broken-hearted, etc.)  To Balance: Love for Self and Love for Others, Reaching Out to Others in Service, Receiving Service From Others

Hypothalamus: Shame, Fear, Betrayal  To Balance: Understanding, Faith, Trust

Joints: Deprived. To Balance: Fulfillment

Kidneys: Fearful Isolation, Inner Fear, Shame   To Balance: Reaching Out to Others, Gentleness with Self, Faith

Large Intestine: Controlling, Holding On, Abandonment, Rejection   To Balance: Release, Surrender, Forgiveness.
Liver: Rage Against Self, Guilt, Rejection, Failure, Regret.  To Balance: Self-love and Acceptance, Self-forgiveness, etc.
Lungs: Grief Abandonment, Denial, Rejections, Total Despondency, Disharmony in Home  To Balance: Inspiration, Faith, Letting Go, Atonement

Lymphatic System: Abandonment, Anger, Failure, Guilt, Losing, Wrong   Ideas to Balance: Accept Atonement, Laughter, Forgiveness, Assurance
Maxillary Sinus: ? Check Bladder Meridian list

 Pancreas: Betrayal, Fatigue, Self-Judgment, Issues with Life, See Stomach Meridian list   To Balance: Trust, Alignment, Forgiveness of Self, Rejuvenation 

 Parathyroid: Disharmony  To Balance: Harmonize with Life and Others

Peripheral Nervous System: Victimized, Victim Consciousness, Despair. To Balance: put your foundation on Christ, Trust God, Patience
Pineal Gland: Fear of the Unknown, Misunderstanding of Spiritual Things   To Balance: Prayer and Meditation, Accepting God's Grace, Beauty, Serenity, Trusting God, etc. 
 Pituitary: Aloneness, Abandonment, Victimized or Victim Consciousness, See Central and Governing Vessel Meridians below.  Ideas to Balance: Acceptance, Atonement, Inner Strength. 

Reproductive Organs:There are many possibilities with this system. The main ones could be: Identity, Repression, Feeling Not Good Enough, Self-hate, Guilt.  Others: conflicting ideas about human sexuality, fear, loneliness, unresolved feelings towards mother, creativity issues, feelings of unworthiness, feelings about nurturing or being nurtured.  To Balance: I would pray for help in knowing what to do.

Skin: Criticism, Humiliation, Anxiety, Fear, Including Fear of Being Who You Are.  To Balance:   Unconditional Love, Honor Self and Others.
Small Intestine: Feeling Divided, Scattered, Pulverized. To Balance: Discernment, Decisive, Atonement.
Sphenoide ; Ethmoid Sinus: ? See Bladder Meridian, Central Vessel Meridian, Gall Bladder Meridian.

Spleen: Over-Compassionate, Inability to Assimilate Input, Guilt, Abandonment, Wrong.  To Balance: Fair to Self, Metabolize Input to Self, Self-Compassion.
 Stomach: Obsessive Worry, Abandonment, Fear of New, Control, Feeling a Victim.  To Balance: Trust God, Trust the Universe, Trust the Process, Take the Eternal Viewpoint

Teeth: This could be many things. Some people hold emotion in their teeth. See Donna Eden's book, Energy Medicine for a chart that relates each tooth to the relative meridian system.

Thymus: Anger, Failure, Losing, Wrong, Abandonment, See Central Vessel meridian below.

Thyroid Gland: Sadness, Injustice, Failure, Humiliation, Misunderstood, See Central Vessel meridian.

Urinary Tract: Kidney Meridian: Fearful Isolation, Shame, Misunderstood. To Balance: Gentle with Self, Move Towards Others (connect with others).
Central Meridian Vessel: Feeling Vulnerable, or in some cases, Feelings of Despair or Despondency.  To Balance: Feeling Centered and Secure, Putting Foundation on Christ.
Governing Meridian Vessel: Feeling lack of Courage or Strength to handle. May relate to deepest feelings about self.  To Balance: Self-Empowerment, Self-Efficacy, Putting Foundation on Christ, "I Can Do All Things In Christ, Who Strengthens Me."

Possible Emotional Roots Behind Depression and Most Anxieties

Ultimately, I have learned that depressive emotions boil down to the following.  You can just see which seems to be the closest to what you are experiencing, and then ask for help to heal from them.

• Anger (some call it Rage) at Self or Others.
• Inner or Outer Fear. (Afraid of inner experiences or outside experiences.)
• Inward or Outward Shame. ("Shame on me", or "They think I am shameful.")
• Inward or Outward Blame.
• Rejection of Self.
• Fear of Rejection.
• Hopelessness or Despondency,
• Sense of Destruction (Self or Other).
• Fragmentation of Heart or Soul.

I know this:  Either God wants you to heal from these destructive emotions, or He will provide a way for you to bear your depression and anxiety with a sense of hope. (R.I. Method says "there are NO hopeless cases." )

References:

Butcher, Mineka, Hooley. (2007). Abnormal Psychology
Eden, Donna. (1999). Energy Medicine 
Feinstein, D. (2004). Energy Psychology Interactive
Hay, L. (1998). Heal Your Body
Low, A. (1978). Mental Health Through Will-Training
Mein, C. L. (2004). Releasing Emotional Patterns With Essential Oils
K.K. Truman (2003). Feelings Buried Alive Never Die
Wauters, A. (2002).  The Book of Chakras

EFT Study on Major Depressive Disorder and More

A study using EFT (Emotional Freedom Technique) for depression was published in the Current Research in Psychology Journal on July 12, 2014.  I am excited about this study because the participants that continued in the study saw very encouraging outcomes.  A number of the participants had additional conditions that also improved such as General Anxiety Disorder, Agoraphobia, Social Anxiety Disorder, Panic Disorder, Bulimia nervosa, etc. With Major Depressive Disorder on top of all that, these participants had plenty of stress to deal with!

I was very encouraged at the results, with p values as low as .00 and .01, and 95% Confidence Intervals.  There were promising participant results on the depression, anxiety, and stress scales.  In Comprehensive Energy Psychology (CEP), practitioners who work with depressed clients initially focus on correcting at least part of the Human Vibrational Matrix (Energy Field) for the EFT tapping to be effective.  (They initially work on correcting “Deep Reversals” of the body’s polarity.)  For those who have not found success with EFT, it is very possible they have a deep reversal or other energetic disturbances that are curtailing the effects EFT could bring.  I have had really good success in getting to the underlying causes of the energetic imbalances with clients using a method I learned at my BSFF training.  

I am happy to share this news! The study is called, “A Feasibility Study:  Emotional Freedom Techniques for Depression in Australian Adults” by Stapleton, Devine, Chatwin, Porter and Sheldon, and found in Current Research in Psychology Volume 5, Issue: 1, pp. 19-33.  The link is: hescipub.com/abstract/10.3844/crpsp.2014.19.33.  I hope you can access it, but you may have to be a member of the journal in order to do that.  (It's worth a try.)

 In connection with EFT I have had really good results with Donna Eden's "Daily Energy Routine".  There are some EFT practitioners that require clients to do this 6 weeks before they even come into therapy.  So for your convenience, here it is:-)

Addictions, Anxiety and ACEs: Empower Yourself With Tools to Heal

Calming Down Anxiety and Even Panic

One thing I love about working with students is helping them calm down from anxiety, or even an anxiety attack.  I am usually able to show them very helpful tools that help them feel better in short order.  Sometimes these tools can lead to beautiful emotional release. Other times it isn't so much emotional release that's needed, but education of what some of the underlying causes may be.

For example, one day a student was having what appeared to be a full-blown panic (anxiety) attack during a fire drill.  I noticed this student in the hall in “melt down” mode.  After the drill I was able to show the student some “Eden Energy Medicine” calming techniques (see below).  For example, the “Triple Warmer Smoothie” is a great way to calm down anxiety. At times I’ll have a student use EEM, while at other times it will be Jin Shin Jyustu, with them gently holding an appropriate finger while we talk. With one student we started doing EFT tapping, and that opened up a wonderful dialogue.  The students I’ve worked with this way are usually very intrigued and welcome the calming that comes.

Unfortunately as a school counselor I really don’t have time to work with students one-on-one on a continual basis.  (And there is so much a person can learn to do for long-term healing.)  That's why as a Life Coach I love having the time to empower people with education and tools to help them feel great!

ACEs and Anxiety, Depression, Obesity, Illness and Addiction and Emotional Release

I became interested in studying safe emotional release due to my own depression and anxiety that resulted from what are now called “Adverse Childhood Experiences,” or “ACEs”[i].  Recent studies have found that the more ACEs a child has, the more likely they are to have chronic depression, anxiety, obesity, and illnesses.  In fact, if a child has 4 or more ACEs, their risk of behavioral and learning disorders goes up 3200%! ACEs are often (but not always) behind addictions as well, so healing from the ACEs can be key to healing from addictions.  

Healing From ACEs

One big challenge in regular “talk” therapy is resolving trauma that occurred on a level that “talking about it” won’t readily resolve. Thankfully there are many safe, effective forms of emotional release coming out to help us heal ACEs (even ACEs that aren't remembered), with an ever growing body of studies to support these methods.  It is so exciting!

What Are "ACEs?"

[i] The following are classified as ACEs ("Adverse Childhood Experiences): Psychological, physical or sexual abuse to the child or the child witnessing explicit scenes of such as a child; substance abuse, divorce or parental separation, mental illness, battered mother, jail or prison time in the immediate family, and then experiencing emotional and physical neglect.  More recent ACE research finds a variety of experiences can be traumatic to a child that would not necessarily be traumatic to an adult. Childhood surgeries, acute childhood illnesses with high fevers, etc., can get lodged in the body as trauma that needs to be resolved.

To calm down anxiety and panic, I really like this Triple Warmer Smoothie and Triple Warmer balancing exercise done here by Prune Harris: