Robert's Rules


Here are some really helpful guidelines to support you with numerous mindset challenges, that are in line with the content of my goal setting and motivation book, "If you think you can... YOU CAN!"

Robert's Rules for Relaxation

  • Spend a few minutes each day to recharge your mental and emotional batteries
  • To do this find somewhere comfortable to sit or lie down
  • Close your eyes and start to breath slowly, evenly and deeply from the lower part of the chest (your diaphragm)
  • As you do, notice any areas of tension in your body and relax the muscles in those areas
  • Aid further relaxation by focusing on each area of the body in turn
  • Then relax all the muscle groups in these areas from your head down to your toes or vice versa
  • Once your are comfortably relaxed remain in this state for at least 5 minutes or until suitably refreshed
  • Then open your eyes, readjust yourself fully back into your surroundings and enjoy the benefits from this exercise
 Robert's Rules for Ego-Strengthening
  • Start by undertaking Robert's Rules for Relaxation
  • Once relaxed, repeat positive affirmations to yourself in your mind
  • These can be statements such as "It is now so good to be and feel ..."
  • Fill in the positive phrase accordingly
  • Then visualise yourself in the future as that person
  • Imagine not only what it is like to be that person but also what benefits come your way
  • Also imagine how others would view or think about you as that person
  • Continue until you have completed all the necessary affirmations and visualisations
  • Then open your eyes, readjust yourself fully back into your surroundings and enjoy the benefits from this exercise

Robert's Rules for Reducing Anxiety

  • Start by undertaking Robert's Rules for Ego-Strengthening
  • At some stage during the Ego-Strengthening exercise, also do a trigger/anchor exercise
  • This is a method of associating triggers, which are gestures, words or phrases that anchor you to a strong positive feeling
  • To do this recall a time from the past when you where totally calm and relaxed
  • Access that memory in as much detail as possible
  • Re-engage with all the positive imagery, thoughts, feelings and emotions that existed back then
  • Absorb the memory and the associated feelings to a strong level of intensity
  • At this point apply a physical trigger gesture such as touching thumb and middle or index finger together
  • Simultaneously repeat an empowering trigger word or phrase to yourself in your mind
  • When the intensity dies down cease the triggering and anchoring
  • After a few moments, return to the memory and when you reach a strong level of intensity repeat the exercise
  • Return to the memory one more time and again adopt the trigger/anchor exercise
  • Ensure you have completed all above Ego-Strengthening and trigger/anchor exercises
  • Then open your eyes, readjust yourself fully back into your surroundings and enjoy the benefits from this exercise
  • Use your positive affirmations and triggers when exposed to an anxiety situation to regenerate a sense of calm
  • Add to the above with the further positive self-help approaches outlined below
  • Another solution is to breathe slowly from the diaphragm when exposed to an anxiety situation
  • It is hard to be anxious when you breath from the diaphragm
  • This is because it mimics the breathing you naturally adopt when you feel totally calm and safe
  • A further effective aid is to adopt a positive posture when exposed to the anxiety situation
  • This means standing or sitting upright with head up and shoulders back
  • Again this mimics an 'in-control' stature and recreates a mindset within you that goes with being in control
  • Finally learn to undertake a peripheral vision exercise during or just prior to being exposed to the anxiety situation
  • This involves focusing on a singular point straight ahead
  • Then stretch your visual awareness away from that point while maintaining focus on it
  • Start to become aware of everything at the peripheral edge of your vision, especially the blurred areas
  • By visually focusing away from a central point of attention you also take other sensory awareness away from yourself
  • When you are anxious you are very self-aware of all your feelings, especially your anxiety
  • Pulling away from self-awareness also pulls you away from your anxiety
  • Practice all of the above on a regular basis until you get to a level of controlling your anxiety
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Learn how to break free from your concerns and limitations: Simply call Robert at Mindset Synergy regarding Hypnotherapy, NLP, CBT, EMDR and Life Coaching in Central London W1 and North London N8 or for Mindset Coaching to enhance Business and Sport Performance, on 020 7175 7788 for a FREE no-obligation chat on how you can open your life to a more empowered and brighter future