6 Keys Audiobook
The 6 Keys to Conquer Anxiety, Stress, and Depression
An empowering audiobook offering practical steps to manage emotions, reduce stress, and build resilience. Her compassionate approach guides listeners toward lasting mental well-being. You can use this daily mood log as a guide.
Nancy WILSON’s introduction
HOW TO BUST THE BLUES
To bust the blues, identify and challenge negative thoughts, noting the feelings they bring. Replace them with positive thoughts and engage in activities like exercise and mindfulness to improve mood and well-being.
DEEP BREATHING (4-7-8)
The 4-7-8 Breathing Technique calms the mind by slowing the breath. Inhale for 4 seconds, hold for 7, and exhale for 8. This method reduces anxiety, improves sleep, and promotes relaxation by regulating the nervous system.
mental imagery by shana LEWIS
Mental imagery involves visualizing positive scenes or outcomes to reduce stress, improve focus, and regulate emotions. It's a powerful tool for reshaping thoughts and building resilience.
VISUALIZATION BY NANCY WILSON
Visualization is mentally picturing desired outcomes to reduce stress, boost confidence, and achieve goals by creating a clear mental roadmap.
Progressive muscle relaxation
Progressive Muscle Relaxation (PMR) involves tensing and relaxing muscle groups to reduce stress, anxiety, and promote relaxation.
decreasing anxiety
To decrease anxiety, identify the source of stress and log the event, your negative thoughts, feelings, and their intensity. This helps you understand triggers and manage emotions more effectively.
positive self-talk
Positive self-talk involves replacing negative or self-critical thoughts with encouraging, affirming statements. By focusing on your strengths and abilities, it boosts confidence, reduces stress, and helps shift your mindset toward optimism and resilience.
ASSERTIVE COMMUNICATION - FINDING YOUR VOICE
Assertive communication is about expressing your thoughts, feelings, and needs confidently and respectfully. It helps you set boundaries, build self-respect, and foster healthier relationships by finding your voice without being passive or aggressive.
taking good care of yourself
Taking good care of yourself means prioritizing your physical, emotional, and mental well-being. This includes eating well, exercising, getting enough rest, managing stress, and setting aside time for relaxation and activities you enjoy. It’s about nurturing your body and mind to feel balanced, energized, and resilient.