NAME IT & TAME IT: An easy hack to calm your emotions

NAME IT & TAME IT: An easy hack to calm your emotions

 The other day I was standing in a shop queue, when a woman barged past me and put her groceries on the conveyor.

Yes!  There I was already feeling frazzled and this rude woman turfs up taking liberties.

In my head I called her a name, which I won’t repeat.  But anyway, I was irritated!

And I was tempted to cause a little scene about it.

But just that morning, before I’d set off to the supermarket, I’d been reading about a fascinating experiment, relating to emotional control.  So, it seemed like the perfect opportunity to do a little timely testing.

The experiment I’m talking about was carried out at UCLA with spider phobics, which isn’t quite the same as wanting to murder a shopper, but hey, bear with me, there’s a connection.

During this university experiment, 4 groups of people who suffered from a spider phobia, were told to do different things in relation to moving closer to a spider.

Each group were given the following distinct instructions:

Group 1 – Were told to label the feelings about the spider situation, e.g. I’m feeling terrified right now.

Group 2 – Were told to think differently about the spider so that it feels less threatening, e.g. The spider can’t hurt me.

Group 3 – Were told to distract from the anxiety about by the spider, e.g. Think about being on a nice beach.

Group 4 – Were given no specific instruction, e.g. Just move towards the spider and see what happens.

When participants were brought back for second trials, they found that one of those groups had less physiological responses and emotional distress when re-exposed to the spider.

That group was….Group 1…those who had labelled their emotions.

Now that’s an interesting experiment isn’t it?

Just the simple process of naming the fear, lessened the grip it had on the individuals using that process.

Now I suppose the question we all want to ask at this point is…

Can it help us in every day situations, when our emotional buttons are pushed?

 

 

 

 

The other day I was standing in a shop queue, when a woman barged past me and put her groceries on the conveyor.

Yes!  There I was already feeling frazzled and this rude woman turfs up taking liberties.

In my head I called her a name, which I won’t repeat.  But anyway, I was irritated!

And I was tempted to cause a little scene about it.

But just that morning, before I’d set off to the supermarket, I’d been reading about a fascinating experiment, relating to emotional control.  So, it seemed like the perfect opportunity to do a little timely testing.

The experiment I’m talking about was carried out at UCLA with spider phobics, which isn’t quite the same as wanting to murder a shopper, but hey, bear with me, there’s a connection.

During this university experiment, 4 groups of people who suffered from a spider phobia, were told to do different things in relation to moving closer to a spider.

Each group were given the following distinct instructions:

Group 1 – Were told to label the feelings about the spider situation, e.g. I’m feeling terrified right now.

Group 2 – Were told to think differently about the spider so that it feels less threatening, e.g. The spider can’t hurt me.

Group 3 – Were told to distract from the anxiety about by the spider, e.g. Think about being on a nice beach.

Group 4 – Were given no specific instruction, e.g. Just move towards the spider and see what happens.

When participants were brought back for second trials, they found that one of those groups had less physiological responses and emotional distress when re-exposed to the spider.

That group was….Group 1…those who had labelled their emotions.

Now that’s an interesting experiment isn’t it?

Just the simple process of naming the fear, lessened the grip it had on the individuals using that process.

Now I suppose the question we all want to ask at this point is…

Can it help us in every day situations, when our emotional buttons are pushed?

 

 

 

 

Because if it worked to alleviate fear in relation to spiders, then can it work with other emotions in other situations?

Well, going back to the rude woman in the shop and me with my raised blood pressure and murderous ruminations, I wanted to see if labelling my feelings, would help stop my agitation.

So, I tried it out.

The first thing I did was take a deep breath and whisper to myself, ‘I’m feeling frustrated.’ As soon as I said that, I felt the sensations in my body and tuned into the physical manifestation of anger.

And, very quickly, I did notice a marked change in my feelings.  I managed to calm myself down significantly.  I also soon stopped  playing the scenario over in my head, like we tend to do when provoked.

Impressed with my results,  I tried the labelling experiment out several more times, in different scenarios.  For example, When I was afraid, when I was sad, when I was gloomy and I did seem to get over myself more quickly.

 

Because if it worked to alleviate fear in relation to spiders, then can it work with other emotions in other situations?

Well, going back to the rude woman in the shop and me with my raised blood pressure and murderous ruminations, I wanted to see if labelling my feelings, would help stop my agitation.

So, I tried it out.

The first thing I did was take a deep breath and whisper to myself, ‘I’m feeling frustrated.’ As soon as I said that, I felt the sensations in my body and tuned into the physical manifestation of anger.

And, very quickly, I did notice a marked change in my feelings.  I managed to calm myself down significantly.  I also soon stopped  playing the scenario over in my head, like we tend to do when provoked.

Impressed with my results,  I tried the labelling experiment out several more times, in different scenarios.  For example, When I was afraid, when I was sad, when I was gloomy. 

And it definitely seemed to help.

I kind of got over myself more quickly.

 

So….below are some steps you can take when you want to try out the experiment for yourself, and start taking charge when you’re feeling overwhelmed.

1. If the feeling is obvious, then just say it out loud (where possible).  That might sound something like this:

‘I’m feeling hurt right now’

‘I’m feeling angry’

‘I’m feeling depressed right now’

‘I’m feeling terrified of this’

‘I’m feeling guilty right now’

‘Right now I’m feeling so ashamed’

Whatever it is, name it and bring it right out into the open.

2. Feel into the sensations of the body. You might notice your hands clenching, a tight jaw, a gnawing in the stomach, sweating palms, shaking, shoulder, chest or stomach pains.   Maybe you have a heavy feeling in the pit of your stomach, a sinking feeling, or tears stinging your eyes.

Name the symptoms out loud, so they are in your conscious awareness.

e.g. ‘My chest is tight’, ‘My legs are shaking’, ‘My head is throbbing’, ‘I feel a sinking sensation in my stomach’.

3. Try zooming in on thoughts you’re thinking and the story you’re telling yourself in the moment.

Are you thinking guilty thoughts, shameful thoughts, hopeless thoughts, fearful thoughts, angry thoughts?

Research in cognitive and behavioural science shows that our thoughts cause our feelings.  We can often identify the emotion by turning to the internal ‘story’ we have running (often subconsciously).

For example.  Going back to the rude shopper, I might have been telling myself any of the following thoughts about that scenario.  Thoughts such as…

 ‘Why did she do that, she’s so disrespectful’ (anger)

‘There must be something wrong with me, because people always treat me like this’ (shame or hurt)

‘It seems I’m always going to be somebody’s mug. It’s hopeless trying to change things’ (depression)

‘I can’t stand the thought of having to confront her’ (fear)

‘She’s obviously someone important, I wish I was like her’ (envy)

Name your thoughts and emotions out loud.

Often when you do this, you can see how wonky some of the thinking is.

For example, if your hot date cancels on you, instead of sinking into negativity, say out loud what you’re thinking…maybe it’s something like… ‘I’m thinking right now, that he/she is a disrespectful idiot who has no regard for me. (Anger provoking thoughts).   Or ‘I’m thinking right now that there must be something wrong with me because I keep getting rejected’. (Hurt and shame provoking thoughts).

This psychological distancing allows us to separate ourselves from the automatic thinking and stops us going down a ‘woe is me alley’.

It can take a while to drop the drama story, because we’re conditioned to process negativity using old patterns.

What we are unaware of continues to control us.  So, raising awareness of our thoughts and feelings in the present moment, can prevent them being subconscious and destructive.  

And we can set ourselves free.

Now, the question is…do you think this ‘labelling’ process will help when YOUR emotions are provoked?

The only way to find out is to give it a try.

The next time you experience a strong negative emotion, see if the ‘name it to tame it’ mind- hack can help you ease the stress and pain.

Instead of getting carried away by fear, depression or hurt…switch instead to ‘labelling’ the emotion you’re feeling, the body sensations and the thoughts you’re thinking.

And as an additional benefit, if you have a phobia of spiders or any other object, animal or situation…then you now know what to do!

To your success.

Linda B x

 

Linda Bebbington is a psychotherapist & coach helping professionals and entrepreneurs to attain more peace, power and prosperity. She’s the creator of ‘The Pledge’ program, ‘Plenty of Power’ and ‘The Confidence Code’, which help you RISE in Relationships, Identity, Strength and Enterprise.

If you need help to heal or to build a bright & healthy future you can book a free 30 minute consultation HERE

Linda Bebbington is a psychotherapist & coach helping professionals and entrepreneurs to attain more peace, power and prosperity. She’s the creator of ‘The Pledge’ program, ‘Plenty of Power’ and ‘The Confidence Code’, which help you RISE in Relationships, Identity, Strength and Enterprise.

If you need help to heal or to build a bright & healthy future you can book a free 30 minute consultation HERE

Make Your Vision Board A REALITY…With This One Powerful Question

Make Your Vision Board A REALITY…With This One Powerful Question

“Life isn’t about finding yourself. Life is about creating yourself.”
George Bernard Shaw

 

Some people just have a knack of making their intentions a reality. They have huge audacious dreams come true, while others struggle to achieve the basics.

So, how are your dreams shaping up?

Is your vision board going mouldy in a corner, mocking you for failing those collaged goals?

Well you’re not alone.  Although a vision board is a great idea, and shown to help us manifest our desires, it seems we’re missing a few steps.  Clarity and a CLEAR intention being two of them.

For example…

When Martin Luther King had a dream, he made his intention TOTALLY clear…

He told us…

“I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.”

Dr King didn’t just have a dream.  He had a very specific intention.

John F Kennedy had a dream. He didn’t tell us he wanted to develop space travel.  His goal was specifically,

To land a man on the moon and return him safely to earth’.

Again, a very clear intention.

But most of us get stuck at some vague wishing stage mangled up with doubt, confusion and mixed emotions. 

So, if we’re going to build a dream and a vision, and we can agree that our ‘intention’ is a necessary part of it succeeding, then we need to understand what an intention actually is. 

Soooooo….. 

What is an intention?

A basic definition of an intention is, ‘something you want and plan to do’.

But that already raises some issues, because often we have mixed emotions and intentions that conflict with one another.

Let’s say your goal is to find a soulmate, get married and live the suburban dream. You write it all down.  You make the vision board that will end up haunting you. You stick your brown eyed lover on there, a semi in the suburbs, throw on a couple of kids and a Labrador.

3 years later, you’re still single, renting loft space from your mate Dave.

Now let’s assume the dream is not unrealistic and is within your grasp. You’re attractive enough to get dates.  You can save for a house deposit.  Dogs like you.

So what happened?

Well the problem is, either consciously or unconsciously…you’re in two minds.

You want this, but you also want that.

You want something, but not something else that comes with it.

You want something, but deep down you don’t believe you can have it.

For example, you want a big house in the suburbs, but you love the city.  You’d love a relationship, but you don’t want to get hurt.  You once had an unfortunate incident with a dog (which we won’t go into)…but anyway, you get my drift.

The upshot is, when you try to implement your plan, it either never starts or it keeps falling through.

Because you think you’re clear on your intention.

But you’re not.

You have two different parts of your mind competing, and neither is winning.  Now you don’t have the suburban dream AND you’re left lonely in Dave’s attic.

It’s a lose/lose.

And this is how we live our lives when our intentions are unclear. It’s a frustrating cycle of not liking our current circumstances, but never manifesting an alternative.

So the next issue is…

How do we make a CLEAR intention?

Because a lot of our happiness depends on knowing what we want and setting priorities. But often there are fears and blocks interfering with our success.

Rick Hanson, author of ‘Resilient’ tells us that we need to keep the survival brain out of our intention process.  He explains that because the survival brain’s job is to keep scanning for threats, it ends up, ‘narrowing your horizons’.  Then we end up defaulting to the safest option…which is…’I don’t really want it’.

So, we need to use a more creative part of the brain to manifest our goals.

And we can do that with…

The ONE powerful question

I’ll tell you about the powerful question in moment.

But first, I’ll ask you something simple…

What colour is your house?

That’s a question posed by David Hoffeld (The Science of Selling), to demonstrate what happens when the brain is asked a question. It automatically stops what it’s doing and engages to find the answer.

After hearing that question, did you think about your house?

And how is this relevant to the subject of ‘intention’?

Neuroscience shows that when you’re asked a question, especially an open question, the brain lights up and scans across the mental landscape to gather existing data to answer it. It also releases feel-good chemicals (serotonin), that allow it to relax and do a good job.

Hoffeld explains why asking questions can be so important for shaping our future…

Questions trigger a mental reflex known as “instinctive elaboration”.   When a question is posed, it takes over the brain’s thought process. And when your brain is thinking about the answer to a question, it can’t contemplate anything else’.

What’s more…the brain likes to engage in open questions (questions that don’t just have a yes/no or this/that answer).  It’s a vision building machine.  It’s powerfully able to use imagination, access memories and piece together new stories.  As humans we’re naturally wired for storytelling and picture building.

The one powerful open question that allows you to build your ideal vision and bypass doubt is… 

‘What would it be like?’.

Once we ask THAT question, we get out of the analytic and fight/flight brain…and we start to see something amazing happen.

So, let’s go back to the vision board with the house, marriage and kids.  In order to reinforce that dream, you might ask…

What would it be like to have lots of space and freedom in my new house?

What would it be like to be in love with my soulmate?

What would it be like to have fun in the garden with my kids and dog?

Asking those types of questions, helps the brain wake up and start scanning the mental landscape for things it already knows about those experiences. Then it pieces together a scenario and fetches it back to show you.

It doesn’t analyse.  It doesn’t work on fear.  It works with existing neural pathways and pure possibility.

Now you have pictures and words to represent the dream.  

Now you’ve turned your dream into a mental movie.

Now you’re literally living in the future.

And that breathes life and soul into a two-dimensional vision board.

But sometimes there’s resistance to the dream…because…

The fearful brain (in the limbic centres) can still kick in after the fact.  If you have resistance pop up, you can keep asking open ended questions.

If it resists and asks you, ‘But what if you get hurt?’, you can ignore that, and instead ask the question, ‘What would it be like to know that I can handle rejection?’.  ‘What’s the worst thing that can happen and what would it be like to handle that with courage?’.

If it resists and tells you, ‘Kids tie you down’, you can ignore that and ask, ‘What would it be like to love my kids so much, that I feel completely free?’.

If it resists and tells you, ‘Nobody will ever want to marry you’, you can ignore that and ask, ‘What would it be like to know I was worthy of my soulmate’s love?’.

Keep asking, and the creative brain will keep going off and presenting you a new version of yourself and your story.

And the great thing is…

There’s a part of the brain that doesn’t know the difference between reality and imagination, so it starts wiring in the visions as if they’re real. 

Now instead of doubt and stress, your imagination is working to create your map to a desired future. 

The second benefit is, neuroscience has shown that during positive visualisation, the ‘feel good’ chemicals in the brain continue being released.  The body is unconscious, it doesn’t know that this happy story is not a yet reality…so you actually begin to feel better.

It’s a win/win. And NOW you have an intention that’s going places.

This process works with anything you want to change, within your reasonable ability. If you want to generate a high income, but have lack beliefs, you might ask, ‘What would it be like to feel worthy of money?’.  ‘What would it be like to have a million bucks in the bank?’

If you’re a generally angry, anxious or depressed person, you can ask, ‘What would it be like to feel calm (or happy, or confident)?’. ‘What would it be like to trust others and myself?’.  ‘What would it be like to have an open, loving heart?’.

No more guessing.  The brain knows.  It has images, stories, beliefs, memories and imprints that it will happily run off and gather up for you and proudly present you with a version of yourself you can start to code in.

Because the current beliefs you have, were coded in the same way. 

This is not magic, it’s science.

A belief is just a thought you keep thinking over and over again until it becomes your lived reality.  Traumas are coded in, largely by the ‘survival brain’, to protect you in the future.  Professor Steve Peters (The Chimp Paradox), refers to this part of the brain as ‘the chimp’.  He also points out that the chimp brain is 5 times faster than the frontal lobed human part…so we need to be clever if we want to outsmart it.

That means this creation process must take place often, and when there is no immediate danger.  This is when your re-visualisation process can sneak in and do the work.

Persistence is key.  So, get ready to dust off that vision board and experience some miraculous changes!

What to do now

Make your mental movie. Go through the exercise of getting clear on your intention. Ask the ‘what would it be like’ or ‘what if’ type questions that wire in your new vision.  

Take the time to do this and play that movie as much as you can throughout the day.  

When you do this, you’re literally creating new neural pathways and in turn…a different version of yourself and your future.

Now most people stop at this stage. But there are some key powerful processes you need that will more easily and quickly make that movie your lived reality.

I’ll share some extra ju-ju to make it REALLY powerful… in a future post.

To your dreams.

Linda B x

 

Linda Bebbington is a psychotherapist & coach who specialises in healing anxiety and fear. She's the creator of 'The Pledge' program, 'Plenty of Power' and 'The Confidence Code', which help you RISE in Relationships, Identity, Strength and Enterprise.

You can find her at www.lindabebbington.com

 

 

Linda Bebbington is a psychotherapist & coach who specialises in healing anxiety and fear. She’s the creator of ‘The Pledge’ program, ‘Plenty of Power’ and ‘The Confidence Code’, which help you RISE in Relationships, Identity, Strength and Enterprise.

You can find her at www.lindabebbington.com

 

 

How To Stop The Time-Travelling Troublemaker In Your Head

How To Stop The Time-Travelling Troublemaker In Your Head

No matter how much we want to be happy and productive, we can behave in ways we don’t like. 

We get into moods that hold us hostage for days, weeks or months. 

We get dragged around by fear. 

Anger pops in unexpectedly and messes stuff up. 

Misery turfs up, acting like it owns the joint.  

We find ourselves replaying old stories and depressing ourselves.  Then we think about the future and worry becomes our bestie.

It’s only when pure overwhelm hits that we seem to stop and ask the all-important question, ‘why?’. 

Why do we seem to have so little control over our emotions and behaviour?  And more importantly, is there anything we can do to snap out of the trance and start directing our lives?

Well…there is a practice that’s increasingly being held up, as a 21st century cure for our blind spots.

It seems that our answer lies in staying in the present moment, so we can catch our thoughts and behaviours as they happen.  That way, we become more aware and can start to transform them.

That practice is…mindfulness.

We’re told that…

You cannot change the past because it’s gone, the future has not arrived…we should live in the present, as that’s where we exist.’

Perfect.  Sounds like fantastic advice.

Unfortunately, we seem to be wired to live anywhere EXCEPT the present moment. 

Because, our more unconscious survival brain, that also runs a lot of the self-defeating programs…likes to run on auto-pilot.

It doesn’t want us getting all fancy and conscious. 

It likes things to stay the same.  It loves the past and future, because it uses them to make all it’s decisions, which are based on keeping us safe.  

Now…this auto-brain does serve an important function.  It lets us multi-task, perform daily habits like washing, dressing and driving, without too much conscious effort. It helps us jump out the way of traffic.

In doing this, auto-brain has our back.  

  

So, What’s The Problem Here?

The problem is…this survival brain is also a trouble-seeking little time traveller.

When we try to take risks, or get happy, or find love, or change habits…auto-brain says, ‘Woah…you can’t do that, because you got hurt before doing that’. Or… ‘Woah, you can’t risk that, because what if the sky falls down?’.

Even if we try to over-ride it, it can’t be reasoned with.  It’s stronger than our conscious intentions.  5 times stronger, according to Steve Peters, author of The Chimp Paradox.

That means, it consistently wins the fight when it comes to our choices about behaviours, habits and moods.

It runs to the past to look for ‘historical’ data to inform our present choices.  It likes consistency, patterns, predictions, even if they make us miserable… (Hello hurt, anger and depression). Then it likes to fast forward into the future to look for danger…which it always seems to find. (Hello anxiety).

And because it’s out of our awareness, it keeps us locked into auto-mode and we forget to come out. We bumble along making routine choices that don’t serve us.   

We become hypnotised in all the wrong directions; bad habits, emotions rooted in the past and self-defeating thought patterns.

That part of the brain that protects us from danger, also keeps us shackled.

Its only task is to ride this past/future shuttle looking for the best behaviours to stop pain and seek pleasure. And by pain, that includes effort to change habits and patterns, even if the same old feelings and behaviours will make our life suck.

So, if we’re going to stop all this time travelling and make different choices as evolved humans, then…

  

What are we going to do with auto-brain?

Well for a start we have the ability to wake up...because… 

As much as we have this auto-brain, as humans, we also have the capacity for exquisite self-awareness.

And this is where mindfulness becomes useful.

Mindfulness allows us to momentarily, snap out of our trance and zoom our attention down on our inner world and also to zoom out to details in the environment. And this is how we can become more grounded in the ever elusive ‘present moment’.

Just so we’re clear on what mindfulness is…here’s a definition….

 

 “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”

 Jon Kabat-Zinn.

Kabat-Zinn, known for his work as a writer, scientist and meditation teacher, is credited with popularising Mindfulness in the western world. He states that paying attention, on purpose, in a particular way, means watching the thoughts, feelings and sensations intently and allowing them to happen without judging them OR trying to change them in the first instance.   

Research by Jon Kabat-Zinn, shows that mindfulness has a profound effect on decreasing stress and other physical and psychological problems.  And that sounds like something worth exploring.

 

So, where do we start?

To become a creator of our own reality, our future, our happiness, we need to figure out how to pay attention.

We need to realise where we’re trapped and get more curious about our internal world.  When we do this, we shine a light on what’s really going on.  Because the programs we’re running today, whether we’re aware of them or not…. are creating our future.  The future we don’t want, if it includes fear, shame, guilt, depression and destructive behaviours.

But being mindful is a skill that tends to be underdeveloped, because auto-pilot makes us forget to use it. (hypnotised…remember?).

And this is tricky.  Because as the writer George Orwell points out…

 

 “To see what is in front of one’s nose needs constant struggle.

 

Becoming mindful is not a linear path of progression.  It’s not even a spiral upwards. If anything, it’s a big scribble, going in all directions, with a line that rises over time. 

What it takes is practice.  Which we don’t like.

Because…practice..

Yuck…(says auto-brain).

We don’t want practice when we’re stuck in a funk. We want magic.  We want easy.  We want FAST!  

But the question we need to ask ourselves is, ‘Am I willing to do what it takes to get out this hole and into a life I want to live?’. 

And if the answer is yes, then it means finding strategies and processes that will help us ‘rewire’ our brain to respond differently.  That means changing some of our beliefs about ourselves and the world.  It means becoming more aware of our current conditioning.

 

And that’s where mindfulness comes in…

Because when we’re in a bit of emotional trouble, then knowledge is power.

If we can begin having moments in our day where we snap out of auto-pilot and become the observer of our mental functioning, then we are no longer blindly following the old, embedded stories. 

Now we have some distance and some clarity that can start the untangling process.

Mindfulness of our thoughts, feelings and reactions can free us from patterns that are keeping us stuck and miserable.  

The psychologist, Carl Jung, wrote of his revelatory dream about the importance of conscious awareness…

 

“It was night in some unknown place, and I was making slow and painful headway against a mighty wind.            Dense fog was flying along everywhere

 I had my hands cupped around a tiny light which threatened to go out at any moment. Everything depended on my keeping this little light alive. Suddenly I had the feeling that something was coming up behind. I looked back, and saw a gigantic black figure following me. But at the same moment I was conscious, in spite of my terror, that I must keep my little light going through night and wind, regardless of all dangers… I knew, too, that this little light was my consciousness, the only light I have.”.

                                                             (Memories, Dreams, Reflections).

 

We all have our own ‘tiny light’ to guide us through struggles we face, when trying to leave the past, stay present and design a future worth living.

That light is mindful awareness.

It takes a certain amount of repetition and focus to ‘reprogram’ your auto responses.  But it’s very possible.

If you want 5 powerful and quick processes to start managing your mind and emotions, then grab my free guide ‘Heal Your Anxious Mind: 5 mindful processes that help you release your past, recover your present and re-invent your future’.  

You can download it below…

 

 

 What to do next…

Use the processes in the free guide above.  Start tuning into your thoughts.  Start watching your responses and reactions.  If you have a strong emotional response to a situation, look for the beliefs behind the feelings.  Refuse to get caught in your own mental stories.  Become the observer instead.  Make a note of what you observe and over time, you’ll raise awareness of where you’re getting caught up. 

Once you’re clearly aware of the current programs, you can start transforming them.  Even a ‘tiny light’ can work wonders, to release you from the loop.

I’m not saying it’s the only thing to do.  You may need help processing whatever arises.  But at least it’s out in the open, where you can deal with it. 

What’s more, you’ll increase your ability to choose your thoughts, feelings and behaviours more often…because you ‘catch’ them before they drag you into a drama story.

Then you’ll be increasingly free to change tracks and make new, life-enhancing choices.

Embracing mindfulness will allow you to develop self-knowledge and begin the process of  building yourself a more consciously crafted (better) future…right here…in the present moment.  The only place you ever are.

To Your Success.

Linda B x

Linda Bebbington is a psychotherapist & coach who specialises in healing anxiety and fear. She’s the creator of ‘The Pledge’ program, ‘Plenty of Power’ and ‘The Confidence Code’, which help you RISE in Relationships, Identity, Strength and Enterprise.

You can find her at www.lindabebbington.com

If you need help to heal or to build a bright & healthy future you can book a free 30 minute consultation HERE

 

 

Linda Bebbington is a psychotherapist & coach who specialises in healing anxiety and fear. She’s the creator of ‘The Pledge’ program, ‘Plenty of Power’ and ‘The Confidence Code’, which help you RISE in Relationships, Identity, Strength and Enterprise.

You can find her at www.lindabebbington.com

If you need help to heal or to build a bright & healthy future you can book a free 30 minute consultation HERE

 

 

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