6 Keys Audiobook — Wilson Counseling - Houston, TX

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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

Nancy Wilson's Intoduction
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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.

How To Bust The Blues
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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.

Deep Breathing (4-7-8)
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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.

Mental Imagery by Shana Lewis
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VISUALIZATION BY NANCY WILSON

Visualization is mentally picturing desired outcomes to reduce stress, boost confidence, and achieve goals by creating a clear mental roadmap.

Visualization by Nancy
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Progressive muscle relaxation

Progressive Muscle Relaxation (PMR) involves tensing and relaxing muscle groups to reduce stress, anxiety, and promote relaxation.

Progressive Muscle Relaxation
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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.

Decreasing Anxiety
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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.

Positive Self Talk
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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.

Assertive Communication-Finding Your Voice
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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.

Taking Good Care of Yourself
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NANCY WILSON’S OUTRO

Nancy's Outro
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