Forty Ways to Kill Stress Before it Kills Youin Sixty Seconds or Less

Based on How to Cure and Prevent Any Disease and Healing in your Pocket by Ray Gebauer www.RayGebauer.net

THE NATURE OF STRESSwhat makes it Good or Bad

Unresolved stress is essentially the root cause of all disease. Stress itself is not necessarily harmful. Stress can be very good and healthy for you, AS LONG AS YOU RECOVER FROM IT. For example, without the stress from gravity, out bones would lose their calcium and our muscles would become too weak for us to walk. Lifting weight and exercise is a form of deliberate stress that can be good for you. If you lift a one pound weight to avoid the stress of a heavier weight, you will not gain anything good from such a minor stress. Stress can challenge us and cause us to grow and develop. So in a general sense, stress can be appreciated as something from which we can grow and benefit.

THE DARK SIDE OF STRESS

When stress is unresolved, prolonged or too overwhelming, it can KILL YOU, even if you are unaware of it, which is most of the time. This is the dark side of stress. Stress can sometimes kill you instantly if the intensity is high enough (as in electrocution, in a car accident or drug over dose), or it can kill you over time if the frequency is high enough without sufficient time for recovery, such as from the toxic side effects of prescription drugs or industrial toxic chemicals. Here is the classic experiment that illustrates this distinction.

Mice and the Electric Grid Experiment

For more than fifty years, researchers have known that putting stress on an animal greatly accelerates the aging process. When mice are placed on an electric grid with very mild shocks, they are unaffected as long as they were given enough time to recover from the stress of the shocks. But if these mild shocks are too frequent, the mice are not able to recover from this harmless stress, and they die from old age within a few short days.
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An autopsy reveals many signs of accelerated aging. Even though each electric shock itself was harmless, the accumulative effect of frequent stress causes the body to just give up and die. When you dont have enough time to recover from a particular stress before the next one comes, your reserves and account balance in your health checking account is quickly depleted.

FIVE DIFFERENT SOURCES OF STRESS

When most people think of stress, they think of psychological stress. But not all stress is psychological (emotional or mental). Furthermore, most stress is something you are not aware of PHYSICAL STRESS Stress can be physical, as in lifting a weight (which can be healthy), or being in a gravitational field, which is essential to our health. Physical stress includes being in a serious car accident or getting cut or burned. Physical stress is usually the easiest type of stress to detect, even though that is not always the case. For example, if you wear high heels, or sit for too long with out moving, you are creating stress even if you do not feel it right away or ever. But eventually, you will experience the effects of the stress. CHEMICAL STRESS Stress can be chemically based, as when you are exposed to a toxin or chemical, from pollutants in the air, water, food, or even from a snake or spider. 100% of us are exposed daily to chemical stress from the chemicals in our environment. In fact the chemical/pollutant load in the average American home is five times the level of chemical pollutants in the air outdoors! Testing has shown that 100% of us have dozens of chemicals in our blood that are toxic. Many researchers believe that the stress and damage from chemicals is the primary cause of cancer and many other diseases. The best educational and practical resource on this subject that I know of is the remarkable book by Dr. Steve Nugent, How to Survive on a Toxic Planet (available from www.GlycoTools.com or 800-700-1238). ELECTROMAGNETIC STRESS Stress can be electromagnetic, such as the electromagnetic stress that bombards us 24/7 from cell phones, radio, TV, microwaves, cosmic rays, etc. On top of these, you also have electromagnetic stress from computer monitors and TV screens, electrical wires and equipment, fluorescent lighting, etc. Rarely can a person feel the stress caused by this kind of stress, but the long term effects can contribute to poor health and an early demise.
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Most of this electromagnetic is unavoidable; however, there are ways to protect yourself from this type of stress as well with new technologies, such as the energizer E-tag which I use 24 hours a day. DEFICIENCY-BASED STRESS Stress can be deficiency based. If you do not have enough oxygen, that creates stress! If a building is lacking a solid foundation, that creates structural stress. If you do not have enough food or water or sunlight, that creates stress. For example, 99% of people in America do not get enough sunlight. This lack of sunlight leads to a vitamin D deficiency, which is very stressful on the entire body even though you do not feel this kind of stress. Another virtually universal deficiency-based stress is nutritional in nature. Even though most people get far too many calories (energy) from food, zero percent of the population are NOT getting enough nutrients, which creates a deficiency-based stress. While there are MANY common nutritional deficiencies, one of the most common and serious nutritional deficiencies is Glyconutrients. There is an abundance of two of the eight essential Glyconutrients, but virtually everyone is deficient in six of the eight, which causes a tremendous stress in the body, that can lead to virtually any disease. For more information on Glyconutrients, see www.SweetVibrantHealth.com. The key principle here is that the most critical nutrient is the one that is most missing. Whatever is most missing will cause the greatest stress and thus the greatest problems. My book, How to Cure and Prevent Any Disease (www.Cureanydisease.com), deals extensively with how to identify, avoid and recover from all these forms of stress using five different strategies (only one of which deals with food and nutrition). PSYCHOLOGICIAL STRESS Psychological stress is the kind of stress most people think of when they think of stress, even though it is just one of five different kinds of stress. Most psychological stress is NOT based on what actually happens to you. It is based on perception, i.e. on your interpretation of what happens. Once you realize this, you no longer feel like a helpless victim to stress, because you realize that it is for the most part, self induced. And sometimes, the stress we create is fully appropriate, such as the stress that we experience (create) if we hear a loved one has been in a serious accident. Because we create our own emotional stress, we also have the power to either avoid it (that is NOT create it) or to recover from it once it happens. Some people never recover from the stress they create because of a situation, e.g. unforgiveness and bitterness, or a fear that a similar bad situation may reoccur (e.g. worry).
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The focused purpose of this short e-book is to give you quick and effective ways to deal with stress that is primarily psychological or emotional based. However, because ALL stress from any source involves an emotional component to some degree, and because everything can affect anything, these techniques can be useful for all kinds of stress, regardless of the source or nature of the stress. But of course, they will only help you if you use them!

FORTY WAYS TO DEFUSE, REDUCE AND KILL STRESS

Here are forty powerful yet simple ways to defuse or eliminate stress in just sixty seconds or less. Many of these techniques or activities are most effective when done in combination with one or more other techniques. Some of the most powerful and practical tools Ive discovered for reducing stress and enhancing my health and the health of others are from Applied Kinesiology, which came out of chiropractic healthcare. Ive been using Touch For Health (one form of Kinesiology) and various other forms of Kinesiology since 1978. I am also certified as a Touch For Health Instructor and as a professional health provider, having been trained by some of the best doctors and teachers, including Bruce Dewe, M.D., from New Zealand; John Diamond, M.D., from Australia; John Thie, D.C., from California; and Sheldon Deal, D.C., from Tucson Arizona. The first four techniques are Touch For Health techniques you can use immediately on yourself or on others, often with astounding results. You will be surprised as to how well these techniques or activities work. They seem to actually normalize your brain chemistry. Before you use a technique, be clear as to what results you desire, e.g. I am relaxed and calm. Then rate your current stress from zero to ten, with ten being the highest level of stress, and zero being zero stress. Expect it to decrease at least 50% to 100%. You can use one or several techniques in combination. They are easy to use, and much more effective than youd expect. I do most of these daily as a general preventative measure. The asterisk (*) demotes the ones that I personally use on a daily basis.

1. *Emotional Stress Release (ESR)

Emotional Stress Release (ESR) is an amazing process that releases stress, emotional blocks, trauma and pain. This is a very powerful process, yet so simple that its easily underestimated. Use it on yourself and on others everyday for ANYTHING, as a stand-alone process or in combination with a complete Energy Health Care balancing with a laser. It is like an energy laxative for mental constipation. Use ESR to clear up mental or emotional stuckness, anxiety, fear, nightmares, eliminate headaches (90% of the time within 30 seconds), reduce the trauma and pain from any physical injury (minor or major), any kind of mental or emotional stress, helping recall (like where you left your keys), difficulty in swallowing, burns, noise or disturbing music, stiffness, exposure to toxic chemicals, etc. With any problem, this is the first thing to do.

How ESR Works

When we are under stress, the brain shifts to a survival mode referred to as the fight or flight mode. In this survival mode, the body pulls blood from the frontal lobes of the brain to the back (the limbic brain) to accommodate being able to act quickly and reactively. Touching the Frontal Eminences with your fingertips shifts the blood from the back part of the brain to the front part of the brain (like a manual reset switch). The result of this shift is that you are moved out of survival (fight or flight) mode so that you can think more clearly, rationally and creatively. Also, doing this process as soon as possible can release most of the biochemistry of trauma and stress related to an incident. The sooner after an incident you do ESR, the faster it works, but it can also help on injuries decades old. Before you start doing ESR for someone else, you may want to say something like: First Ill ask you to rate the intensity of the concern; then Ill put my fingertips on your forehead and ask you to focus on the negative aspects of it and create the worst case scenario. Next Ill ask you to focus on the most positive outcome you can imagine, and then Ill ask you to put your hand on your heart and focus on feeling appreciated. Ill be asking you to focus on each of these things until I notice a change, so each part could last anywhere from ten seconds to two minutes. Lastly, Ill ask you to re-rate the concern to see if it changed significantly for you yet. Thats about all there is to it. Okay?

The ESR Process in Three Stages

1. Cleaning up the Negative
Ask the person to focus on an area of stress or pain (physical or emotional). It could be in the past, present, or future (anxiety or worry about the future). If they have pain or an injury, have them place a hand over that area or get into the posture in which the incident occurred. On the stress scale ask them to rate it from 0 to 10 - where 10 is the most stressful it could get and 0 means there is absolutely no stress or discomfort. Gently touch and hold on the slight bulges (frontal eminences) on both sides of the forehead, half way between the eyebrows and the hairline. Use the flats of several fingertips on each side. Use the same light pressure you would use if you were touching your eyelids. While holding these points, ask them to experience the issue or stress from a negative perspective (worst-case scenario). It is best if they verbalize this out loud, unless it is too private. Ask questions to help them fully explore the issue fully. Continue holding for 20-30 seconds or until you feel a noticeable change, whichever comes first. Usually you will start to feel a pulse; in a few seconds, they will synchronize. Initially you may not even feel the pulses at all, but it will work anyway. Many of us press too hard at first; most people need a little practice to develop the sensitivity to feel pulses.

2. Creating a Positive Interpretation

While still holding the points, have the person switch to thinking about the issue from a positive perspective - seeing something good coming from it, or maybe something they could appreciate about having overcome this challenge. You can even create a very positive interpretation that is totally imaginary, so that the mind has an alternative memory.

3. Generating Appreciation
While still holding the points, ask the person to put their hands on their heart, breathe deeply and focus on a time when they felt really appreciated.

Continue for a while longer, until you feel it is complete (using your intuition or watching for a noticeable change such as an involuntary deep breath or sigh). Remove your hands, and ask them to take a deep breath and re-rate the stressor on the 0-10 scale. Ask if they feel that the process is complete, or if they are at least significantly improved. If they (or you) feel the process is incomplete you can either do some more ESR, or go ahead and do the full EHC balancing with the laser. You can even test (asking a question) to see how much longer they need you to do the ESR.

Using ESR on Yourself

You can use ESR on yourself too! You will have several opportunities each day to use it (during/after any stress: physical injury, work, driving, etc.). Each of the steps below will usually take about 10 seconds to a minute. The position: Gently rest your fingers on your forehead. Or, to do it one-handed: place your thumb or palm on one side of the forehead and your fingers on the other side. Breathe deeply, inhaling through the nose and exhaling through the mouth. 1. Fully experience the negative feelings. Do not resist the negativein fact its better to fully explore and even exaggerate them. Get it all out. 2. Shift to creating an alternative interpretation that is positive, exciting or funny. Just make something up. 3. Finish by feeling appreciation for yourself in your heart (or going back to a time when you felt really appreciated by someone). I do ESR every evening as I lie in bed as a sort of clearing of the day, even if nothing particularly stressful happened.

Postural Balance Correction

1. Stand with your eyes closed. 2. Relax and notice which direction you start to fallforwards or backwards. 3. Do ESR on yourself, thinking of how your muscles are relaxing and working together properly. 4. Repeat the relaxed standing test. Now there should be no movement in either direction. If there is, do more ESR until you are stable in a relaxed standing position.

ESR Enhancements For an Even Deeper Effect

[I seldom use this ESR enhancement, but if needed, it can be VERY powerful and releasing]

While doing ESR, ask the person some or all of the following questions. These questions are designed to assist the person fully explore every aspect of the issue so that it can be fully and permanently dissolved. 1. What are your thoughts with respect to _____ (the issue)? Are there any others? (repeat until they say no). 2. Describe your feelings with respect to _____ (the issue). Are there any others? (repeat until they say no). 3. What are your attitudes with respect to _____ (the issue)? Are there any others? (repeat until they say no). 4. What are your points of view with respect to _____ (the issue)? Are there any others? (repeat until they say no). 5. What are any decisions or conclusions you made as a child with respect to _____ (the issue)? Are there any others? (repeat until they say no). 6. Fully describe any sensations you have anywhere in your body with respect to _____ (the issue). Are there any others? (repeat until they say no). 7. If those sensations had a shape, what would they look like? 8. Turn this issue into a physical thing, and describe the color, texture and smell and any other characteristics. 9. What would you like to do with this thing? Are you willing to do that? 10. In your imagination, do it now. How does that make you feel?

ESR with Eye Rotation

While holding the ESR points with one hand (or they can hold their own points), have them follow your other hand with their eyes as you move it in one wide clockwise circle (lasting about 10 seconds), and then in a counter-clockwise direction. Each eye position seems to access and balance different aspects of the memory. Conclusion: ESR is one of the most important techniques covered. You do not need to make it complicated. Just use it daily, even if you just use certain components of it.

2. *Energy Reset Points

Heres a second way to defuse stress. The energy reset points are known as the K-27 reflex points. They are similar to a master circuit breaker that gets switched off when your body is under more stress than it can safely handle. It is like a safety or protection mechanism. Also, when you are feeling overwhelmed with stress, one of the hemispheres of your brain will become overly dominant, which will disable the opposite side to an extent. This decreases brain integration which can manifest with dyslexic patterns such as reversing numbers or letters, fatigue, a lack of coordination and many other symptoms. Even though your system will eventually reset by itself, you can immediately switch the power back on manually by simply rubbing these points for five to ten seconds. This involves simply vigorously rubbing the last acupuncture points (the K-27s) on the Kidney acupuncture meridian. Even more effective is to shine a pointer laser for a couple seconds on these points instead of rubbing them. They are located on your chest in the sternal notch, which is directly beneath the collar bone and next to your sternum. These points are about one inch from the midline of your chest, directly below your eyes. For best results, hold one hand over your navel as you rub your K-27 points. You can do both at the same time or one at a time which is what I prefer. I take a few seconds to stimulate these points every morning just to enhance my brain integration and whenever I feel overwhelmed with stress, either from a crisis or just an accumulation of stuff. This is something that you can do before you even get out of bed! Try it.

3. *Enhanced Brain Integration

Cross crawling is another easy and fun way to reduce stress and enhance the integration of the right and left hemispheres of the brain. Simply march in place, swinging your hands freely while you think of someone you appreciate. Make sure that the arm that moves up is opposite of the leg that you are lifting. You can also cross over with your arms and touch the opposite knee with your hand. You can enhance this by humming at the same time. Do this for 10-20 seconds at least once a day, especially in the morning, and anytime you feel anxiety, pressure or stress. For a full extensive brain integration (requires a partner and about 10 minutes) that addresses dyslexia and learning disabilities, acquire my free Healing in Your Pocket Manual (Energy Health Care at www.EHealthCareWorkshop.com; Or you can purchase the printed manual or videos from 800-700-1238 or 425-865-9874.

4. *Enhanced Mental Acuity

The lymph system is the drainage system of the body. There are many Neuro-lymphatic reflex points that regulate the energy to various parts of the lymphatic system. There is one set that is especially useful for regaining clear thinking, reducing overwhelm and defusing brain fog. Massage for ten to thirty seconds the area between the bone at the front of the shoulder joint down along the outside of the breast on the side of the chest (about four inches). Massage the posterior Neuro-lymphatic points located just under the backside of your skull where it joins the top of the neck, about 2-3 inches from the center line. Improvement is usually instant and often dramatic. Many other Neuro-lymphatic reflex points that relate to other organ functions are located between the ribs where they attach to the sternum in the middle of your chest in front or where they join the spine on your back. These too can be rubbed. See the Touch For Health Manual for more information. Jumping on the rebounder (mini-trampoline) in combination with this technique gives you an even more powerful effect (during, before or after you do the points).

5. Reframing for Humor

When you feel stressed about a situation, one way to eliminate or reduce that stress instantly is to instill humor into it. One way of doing this is to look at your situation from a perspective that is funny. Imagine what an uninvolved outsider could see about your situation that was funny, and take on that perspective. How could someone make a joke about what to you seems so serious and important? A second way of defusing stress by reframing for humor is to create in your mind a video tape of what just happened. Now alter it in some creative way and watch it again as if you were watching it as an outsider in a movie theater. You could view it backwards, or upside down, or in altered colors such as bright neon pink and green. Or make everyone tiny, like ants, or whatever your imagination can create. You can even alter it by eliminating or adding certain characters, such as aliens, strange creatures, or whatever. Basically create additional modified versions of the event, which dilutes the impact of the original interpretation. Realize also, that the original version that we normally call reality is not accurate to begin with, since it is your interpretation of what happened, and not what actually happened. No one has a totally accurate perception of any event.

6. *Reframing for Value

The sixth and perhaps the most mature way to handle stress is to choose to look at your stressful situation or problem as an opportunity to gain an invaluable lesson and as an opening for a breakthrough. After all, breakthroughs usually come out of breakdowns! The most important lessons of life are gained in the middle of a stressful situation. Ask yourself questions that demonstrate maturity, such as,

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What can I learn from this that can improve or change my life? What advantage or good thing can come out of this if I am willing to see this from a different perspective? How about these questions to ask yourself: How would my spouse (or best friend) see this situation? What is Gods perspective on this? or What if God really does love me, and is somehow using this terrible problem for my future good in a way that I cant currently see?

One of the most critical values for life is living out of a clear and compelling purpose. NOT having a clear and compelling purpose is itself a MAJOR source of stress. One of the best books on this is the best selling book (over 20 million sold), The Purpose Driven Life, by Rick Warner. I highly recommend this book. It is arranged to be read over 40 days, one short 5-8 page chapter a day. My wife and I both read through it in this manner three times in 2003, and now I am going through it again in 2004. Of course, it will not help YOU, if you dont read it. But what if you did read it and in 40 days you had a new lifea purpose driven life? So one of the most effective ways to eliminate stress is to first KNOW what your purpose in life is, and to REMIND yourself of that purpose in the midst of a stressful situation. Imagine how the current stressful situation can possibly move you toward fulfilling your life purpose. Even if it is not obvious, or APPEARS to be impossible, there is a 100% chance that the current stress CAN move you toward fulfilling your life purpose, and in the end, good can come from it. Here is a saying that I have found to be useful: In the end, if everything is not OK, its not the end! THE GENERAL THREEFOLD PURPOSE OF LIFE One of my teachers taught me that there are three aspects to the purpose of life: 1. Create and add valuei.e. to make a meaningful difference 2. Learn and growso that you can be all you can be 3. Enjoy and appreciate lifesee everything as a Gift from God This has been very helpful to me, and I believe it can be for you if you embrace this. Here is how I have stated my purpose (mission) in life:

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My purpose is to empower people to live life fully, free of fear and full of faith. My short version is this: I live to make God happy! So, what is yours? If you dont know yet, than create it, so you to can have the advantage of living your life out of purpose. Do it right now (at least today)create a rough draft so you at least have something from which to live. You can always modify it, improve it or even just start over in how you write out your life purpose. I suggest that you make it specific enough so that it is clearly yours and ideally, is measurable. E.g. a life purpose of loving or helping others is probably too broad to really provide you with a passion for living. If you need help in creating your life purpose, one of the best resources is Cynthia Kerseys book, Unstoppable. You may want to visit her site at www.unstoppable.net. If you choose to live on purpose, your life will not seem like a series of accidents! Living on purpose (purpose driven) will dramatically reduce your experience of stress, while at the same time, position you to live and enjoy life fully.

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7. *Freeze-Frame
These next two are Heart Math techniques based on the amazing HeartMath technology. This is very powerful in defusing stress, especially in a crisis. There are five simple steps: 1. Recognize your feelings of stress and freeze-frame them as you would put your VCR on pause to freeze a particular frame. 2. Focus your attention on the area of your physical heart, and breathe deeply, pretending that you are breathing through your heart. Do not move your chest as you breathe. Instead, move your diaphragm muscle (it feels like you are moving your stomach) down as you inhale and relax. Breathe this way for ten seconds. 3. Recall a positive or happy time in your life and mentally put yourself back into that situation (re-experience it). Or better yet, think of someone you really appreciate, and feel that appreciation from your heart. Do this for at least ten seconds. 4. With your focus still on your heart, ask your heart (or ask God through your heart) what an alternative perspective you could have on this situation, and what response could you have that was more efficient or appropriate. 5. Listen to what you hear and act accordingly.

8. Heart Lock-In
Focus your attention on the area of your physical heart, and breathe deeply, pretending that you are breathing through your heart. Think of someone (i.e. your spouse, God, your best friend, etc.) you really appreciate, and feel that appreciation deeply from your heart. Get the maximum benefit by doing this Heart Lock-in procedure for 15 minutes as you listen to Heart Zones music developed by HeartMath. If you do this for 15 minutes, the benefits will last for four hours. For more information on HeartMath, go to www.heartmath.com.

9. *HugsGiving and Receiving

Giving and receiving hugs is an excellent way to reduce stress, either during or better yet, as a preventative measure. The experts say we need twelve hugs a day to stay healthy. Create a goal to give and get a certain number of hugs per day and keep track to see how you are doing with your goal. Doing this not only reduces stress, it adds value and a sense of worth to both yourself and to the other person. A powerful illustration of the power of human touch occurred the first week of life in a set of twins.

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10. Psychological Reversals

A psychological reversal (PR) is an unconscious state of mind that is the opposite of what the person believes they want. A psychological reversal is self sabotage. Most people who have had either prolonged stress or an extremely stressful event, such as a divorce or traumatic experience will have a hidden psychological reversal. For example, someone says (and consciously believes) they want to lose weight. But when tested after saying they want to lose weight, the muscle unlocks! This means that on a deeper level the statement is NOT true -- a part of them (unconsciously) does not want to lose weight. Frequently with a serious disease history, a divorce, a bad accident, or the death of a family member there is a psychological reversal. People can become resigned to the stress and to feeling overwhelmed. According to Dr. Sheldon Deal, even consumption of Trans-Fat (partially hydrogenated oil) can cause psychological reversal. On a conscious level, a person may be doing everything they know to lose weight, or even be healthy in general. But if there is a hidden psychological reversal, they will never get the results they say they want from a balancing (or from any kind of treatment, therapy, dietary supplements, exercise or eating plan). If they do change, the results will only be temporary at best. A reversal can be very specific, it can be broad and general, and it can range from minor to major. You do not need to be able to test to see if you have a psychological reversalif you suspect that you MIGHT have one, just make the correction. An example of a minor PR would be when the muscle unlocks on I want keep my problem of always procrastinating and locks on I want to give up my problem of procrastination. Two examples of very MAJOR general psychological reversals are: 9 The muscle unlocks on I want to be healthy and locks on I dont want to be healthy or I want to be sick. 9 Unlocks on I want to live and locks on I dont want to live or I want to die. This reversal could happen with any habit or activity. Suspect a PR if you feel really stuck, an energy balancing does not work or last, or if something is difficult to change (poor eating habits, smoking, exercise, etc.). You do not need to know for sure if you have a psychological reversal before you do the correction. Many Psychologists who use this technique just routinely do the corrections for a their list of common PRs without taking the time to test to see if the patient even has them, just in order to save time. You can do the same thing.
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Fortunately, the correction is easy to do:

Psychological Reversal Correction

1. Stimulate with tapping with the fingertips of your other hand the midpoint of the bone, between the first knuckle of the little finger and the wrist bone. This is actually the acupuncture point, Small Intestines #4. If you did a karate chop, youd hit the target with this point (the alternative to tapping on this point is to shine a red pointer laser on it; most psychologists who use this technique use tapping; I prefer the laser; both work.). 2. While tapping, or with the laser on this point, have the person say out loud 3 times: I am valuable and worthwhile, even though I want to keep ____ (the problem) or even though I DONT want to give up _____ (the problem). 3. Retest the statement. The test should be as you would expect it to be, i.e. they test yes (locked) to wanting to give up the problem and no (unlocked) to wanting to keep the problem. The psychological reversal will be reversed back to normal. If it returns later, just repeat the correction. 4. Now that the PR is removed, do a regular EHC balancing (see the free Healing in your Pocket Manual for this advanced technique) for the whatever goal you were balancing for, e.g. losing weight, lack of confidence, fear of rejections, fear of heights, etc. Have the person finish (as usual) with cross crawl as they hum. Remember, correcting a psychological reversal can actually be done without doing the muscle testing.

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Other PRs
(You can test for each PR specifically or just do ALL of these--recommended) (Adapted from Instant Emotional Healing: Acupressure for the Emotions by George Pratt and Peter Lambrou) Global PR: I am valuable and worthwhile (V & W), even with all my faults, defects, problems and limitations. Keeping PR: I am V & W, even though I want to keep (or need) this problem. Future PR: I am V & W, even if I will continue to have this problem. Deserving PR: I am V & W, even though I dont deserve to get over this problem. Fear PR: I am V & W, even if I am afraid to get over this problem. Safety of Self PR: I am V & W, even if it is not safe for me to get over this problem. Safety of Others PR: I am V & W, even if it is not safe for ____ for me to get over this problem. Not Possible PR: I am V & W, even if it is not possible for me to get over this problem. Allowing PR: I am V & W, even if I will not allow myself to get over this problem. Necessary PR: I am V & W, even if I will not do what is necessary to get over this problem. Lack of Benefit to Self PR: I am V & W, even if getting over this problem will not be good for me. Lack of Benefit to Others PR: I am V & W, even if getting over this problem will not be good for _____. Unique PR: I am V & W, even if I have a unique block to getting over this problem. Sometimes a person needs to keep their disease or condition because they are getting a big payoff from it such as attention, safety, control, sympathy, etc. You can test and balance for this as well. Balance for I no longer NEED. For more information on Energy Balancing, I invite you to download for free the entire Healing in Your Pocket Workshop manual (53 pages) at www.EHealthCareWorkshop.com, or order it or the videos (or DVDs) of the workshop at 425-865-9874 or 800-700-1238.

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Thirty More Short and Simple Anti-Stress Techniques

(Remember, for best results, before you use a technique, be CLEAR as to exactly what

results you want, e.g. I am calm, relaxed and peaceful, and I am thinking clearly. Then rate your current stress from zero to ten, with ten being the highest level of stress, and zero being zero stress. Expect it to decrease at least 50% to 100%. When you are done, reassess your stress. If you are satisfied with your improvement, be thankful. If you are not satisfied, do additional techniques until you get your stress level to a zero or to whatever is acceptable to you. Many of the techniques you can do in combination with each other at the same time. And remember to be thankful for your improvement.) 11. *Take several diaphragmatic breathes (do not let your chest expandlet your stomach move out). As you breathe, focus only on your breath, visualizing the air as brilliant light coming into your lungs. As you exhale, visualize (imagine) that the air is now dark as it carries out your stress and emotional toxins. For more information on the power and benefits of deep focused breathing, see my book, How to Cure and Prevent Any Disease (www.CureAnyDisease.com). 12. *Hold your breath for one minute, or as long as you can, focusing on who you most appreciate, or a time in which you felt appreciated and loved. When you can hold your breath absolutely no longer, your first breath will be really deep, and you will feel re-energized, destressed and refreshed. 13. *Add or create value. Do something thoughtful and nice for someone. Think of a way to help someone else in a tangible meaningful way, imagining how they would appreciate it. Write someone a short note expressing you much you appreciate them, and why. If there is no one present at the moment (e.g. you are by yourself driving), ask God to bless someone who is special to you. 14. *Rub your back (bare skin) with a dry towel first thing in the morning to create static electricity. Do this for at least one minute vigorously as fast as you can. The slight static charge you build up helps dissipate stress and inhibits the replication of viruses in your body. Optional: hold your breath for as long as you can while doing this (I can hold mine for one minute, but do the best you can). 15. *Take some extra endocrine (hormonal) support, such as an adrenal glandular supplement. Better yet, take a natural standardized plant sterol dioscorea-based supplement (I take four dailyyou may need 3-10 per day). For best results, along with this, be sure to be eating Power Food that provides your body with the entire array of anti-stress (B) vitamins, minerals, Phyto-nutrients, Anti-

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oxidants and Glyconutrients on a daily basis. Consider this your edible health insurance. 16. *Laugh! Think of a funny or an embarrassing experience. Tell a joke. Watch a comedy. Smile and remember to enjoy life and be grateful. 17. *Get in the lightsunlight is best; if this is not available, use a light box 18. *Get warm using a heating blanket, down comforter, sauna or sun bath. Drink some hot tea. 19. Get in watera warm bath, hot tub, shower, swimming pool or ocean 20. *Get refocused on the positive possibilities of the future by reviewing your purpose in life and your top three goals for the year. Have these written and memorized. Go public with them by telling others what your purpose and goals are. Catch yourself thinking about the future in terms of negative possibilities (what could go wrongAKA as worrying), and immediately switch from this fear based mindset to a faith based mindset that is positive and purpose oriented. I recommend that you facilitate that internal switch from a negative viewpoint (your lower, fear based FALSE self) to your TRUE self by an external action such as snapping your fingers. So if you are feeling depressed, or negative, you can just snap out of it, literally by snapping your fingers, if this is your intention. 21. Have someone (just ask!) give you a 60 second scalp massage (then give them one!). This will help distress your entire body. You can also brush your hair, preferably with a $3 or $4 old fashioned brush with scratchy bristles. Really get to the scalp (works better if you bend over from the waist). 22. *Shine a red pointer laser into your blood stream for sixty seconds. Find your jugular vein in your neck so you can feel the blood pulsing under your finger tip when you apply some pressure. Then apply the laser to that point, pressing in slightly to radiate your blood as it passes by. This has a wonderful energizing effect on your blood, and among other health benefits, relieves stress. You can not do this too often or too long. I do it myself twice a day. 23. *Do the first of the Fountain of Youth Movements (spinning clockwise), or better yet, do all five (for a full description, see How to Cure and Prevent Any Disease).

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24. *Use music to defuse stress. Listen to your favorite music, and ideally, sing along or hum with it. Enhance your musical experience even more by expressing yourself with your entire body by dancing to the music. Perhaps better than listening to someone elses music, make up your own melody either with your voice or on an instrument; you dont need to make up wordsyou can just make whatever sound you like, E.g. la, la, la, or whatever. Allow yourself to express yourself freely with the music, going with the flow. 25. *Humto either existing music, or to your own melody that you create. 26. *Stretch your whole body, on the floor or bed, for at least a minute or more. You can at any time during the day, stretch any part of your body, like your arms, in any or better yet, several positions. You can also stretch at the waist by rotating your body back and forth while breathing deeply. A specific form of stretching that I really like is called Hypertonics*. My favorite one, that I do first thing in the morning and the last thing at night, and anytime I feel tension or pain in my low back, is to stretch my hamstrings (and indirectly stretch my lower back muscles) in three different ways. 1) Pull each leg toward your chest, one at a time, pulling from above your knee with your forearm on your thigh, using your other hand to also pull on your wrist. 2) Repeat, except this time pull your leg toward your chest with your hands just below the knee on the front of your leg. 3) Repeat this again holding your foot, ideally the ball of your foot. Hold each position for 5-10 seconds while at the same time you attempt to push your leg away from your body, while exhaling (do not hold your breath). At the end of the exhalation, totally relax your leg muscles, but continue pulling toward your body for another 3 seconds, stretching your leg even further, now that it is more relaxed. Then repeat the process 2-3 more times. You can do the same thing (Hypertonics) with any muscle that feels tight. E.g. you can instantly relax tight painful neck and shoulder muscles by holding your head down on the left side with the left hand while using your neck muscles to apply pressure to pull it back up (dont let it actually move). At the end of the exhalation, totally relax your neck muscles, but continue pulling toward your body for another 3 seconds. Then repeat the process 2-3 more times. The *Spine-Flex is another stretching movement that distresses the spine by twisting both ends in opposite directions. This is one of my favorites. After doing this simple and easy movement, you will probably feel an inch taller and a lot less stressed. Do this one by lying on your back with your knees bent as far as you can with your feet on the floor. There are three movements involved in this one: 1. Lower your legs to one side, all the way to the floor if you can, with the knees still bent, and legs tight together, not letting your knees or legs slide. This means that the foot on the opposite side of the direction you are going will be lifted off the floor.

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2. At the same time, keeping your head on the floor, turn your head to the opposite direction as far as you can, and then rotate your head up away from the rest of your body like you are trying to look up over your head (keeping your head on the floor). 3. At the same time, rotate your hand so that the palm is up on the side to which you turn your head. If you can, keep rotating your hand so that your thumb is pointing down toward the floor and your pinkie up in the air; at the same time, rotate the other hand so that the palm is facing down with your thumb pointing toward your feet and pressing into the floor. Note that you are always turning your head and looking toward the open palm and turning away from the palm facing down. Now reverse everythingturn your head to the other side, while your knees move up and to the opposite side, as you reverse which hand is rotating palm up. Go back and forth, for about one minute or as long as you can. I do this first thing in the morning and last thing at night just before I get into bed to keep my spine flexible and limber, which improves the nerve transmission through the spinal vertebrae, which helps all my organs work more efficiently. I recommend immediately following this with the sacral rock as described in the next item. 27. *Rock in a rocking chair or swing on a swing (while you sing, or at least hum). You can also rock back and forth on your back (sacral rock), with knees bent. This stimulates the flow of the cerebral-spinal fluid. The movement is from your mid to your low back. It is also good to rock side to side for 10-30 seconds. 28. *Jump on a rebounder (mini-trampoline) for 1-10 minutes. Doing it for just 20-30 seconds will make a noticeable difference! If you dont have a rebounder, invest in one, and more importantly, use it every day (I use mine for 15 minutes a dayI consider it to be the most important exercise I do). Until you have a rebounder, you can just jump on the floor, or jump sitting on edge of your bed. 29. *Drink a glass or two of water, preferably, purified water. Sometimes this by itself can make a huge difference (you need 8 glasses a day of waterthis is ESSENTIAL (this does not include other beverages, even though they may be mostly water). When you are under stress, you need even more water. 30. Massage your ears, from the center outward for 30 seconds each using your thumb and forefinger. Make sure you get to every part of it. This also has an energizing effect, and is especially useful if you start to get sleepy while you are driving, or anytime you need a quick pick up. 31. Squeeze the tips of each of your fingers for six to ten seconds each as hard as you can without inflicting pain. Be sure to cover the entire nail. Better yet, have
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someone else do this for you. I really find this relaxing when my wife does this for me (and I do it for her too!), often when we are driving. 32. *Ask someone to rub your shoulders, neck, feet or hands, or all of the above. You can also do this on yourself. For example, for your neck, turn your head all the way to the right, reach across your chest with your right hand, and place it around the left side of your neck (or shoulder area). Slowly turn your head back to facing forward, AS you drag your fingers across your skin with as much pressure as you can handle. Then reverse this for the other side. Do this as you breathe deeply, visualizing breathing in light and breathing out the darkness (stress) all the while appreciating your tight muscles, allowing them to relax. 33. *Do a polarity correction by placing your left ankle over your right ankle. Then place your right wrist over your left wrist (or you can do the opposite positions, as long as the ankles are crossed opposite to your wrists). Hold this position for one minute while you breathe deeply from your diaphragm (if you are breathing correctly, your chest will NOT moveyour abdomen will. To enhance this technique even further, think of a time you felt appreciated (Heart Math technology, as in the Freeze-Frame technique). 34. *Do an Alpha-biotics alignment on yourself by lying face up on the floor, with the sides of your hands (opposite your thumbs) under the bottom of your skull at the top of the back of your neck. Create a firm grip, and while you relax the rest of your body and exhale, quickly push your hands upward (away from your feet, not away from the floor) as if trying to lengthen your neck, with as much strength and speed that you have. Do this five to ten times. To enhance this even more, when you are done, use this stretching procedure. Slowly lift your head off the floor slightly with your middle fingers under the occiput (the area that is at the bottom of the skull at the top of your neck in back, about one inch from the center of the spineboth sides). Supporting your head in this way allows for your head to fall backwards slightly, and gently stretches the upper spine. Now breathe deeply 3-4 times from your diaphragm (if you are breathing correctly, your chest will NOT moveyour abdomen will). You may feel a stretching in your lower back, and even some popping of your lower back vertebrae (this is good!). 35. Do some Tai-Chi movements for a minute, which are wide and very slow circular movements with your arms, legs, head and body. Just make up movements, and do them very slowly. You can get some ideas if you want from books on this. 36. *Qigong is used by 200+ million people in China everyday. In various forms, it is used in China as the nucleus of a national self-care system of health maintenance, as well as in most of the hospitals as part of their health care program. It is even used to treat serious diseases such as cancer, heart disease,
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asthma, arthritis, AIDS, depression, pain, etc. This is a system of removing stress (internal energy blocks) so as to enhance the flow of vital life energy, which in turn enhances immune system function and improves blood circulation. According to Dr. Jahnke, O.M.D., these are some of the benefits from doing this daily: Stimulates and nourishes the bodys internal organs by breaking down energy blocks (internalized stress) and increasing the natural flow of your life energy Enhances the efficiency of the immune system by increasing lymphatic fluid flow Improves the resistance to disease by accelerating the elimination of toxic metabolic waste products from the tissues, organs and glands through the lymphatic system Decreases heart rate and blood pressure and optimizes the delivery of oxygen Increases the efficiency of cell metabolism and tissue regeneration through increased circulation of oxygen to the brain, organs and tissues

The basic principles of removing energy blocks are used in many health care systems, such as Chiropractic, Acupuncture, Qigong and any form of Kinesiology, such as Energy Health Care and Touch For Health. The following is an adapted segment of Qigong that you can use on a daily basis as another way of reducing stress and doing daily self health care. You can use this as a method of doing a general or goal balancing. It can be used standing, sitting, lying down or while walking. (1. This is one of my favorite exercises because I feel that I benefit so much from it. I normally do it every morning. This one involves contracting and relaxing all your muscles with deep breathing. While sitting or standing, place your hands over your heart. Think of your heart and generate a feeling of appreciation during the entire exercise. Inhale deeply from your diaphragm and relax. As you slowly exhale, slowly press your hands upward, as high as possible, as if lifting a heavy weight, contracting as many of your bodys muscles as possible, including the abdominal muscles, making your stomach area hard, your the pelvic region as well as your face (open your mouth as wide as you can to contract those muscles as well). Once your hands are fully extended above you, with all your muscles fully contracted as tight as you can (from your toes to your nose) and your breath fully exhaled, relax just the abdominal area so that you can pull your stomach in as far as you can. If you can, repeat that two more times. Then as you slowly draw your hands back to your heart, relax and inhale deeply as you release all the tension. Do this on one breath if possible, or work up to doing it on one breath.
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Now repeat this process, except this time the movement of the hands is forward as if pushing something heavy away from you, contracting and slowly exhaling as before; then relax and inhale as you slowly return your hands to your heart. Do this on one breath if possible. The third movement is the same except that it is outward to the sides, contracting and exhaling as before; then relax and inhale as you return your hands to your heart. The fourth movement is the same except that it is downward, contracting and exhaling as before; then relax and inhale as you slowly return your hands to your heart. Repeat this entire cycle of all four movements one to three times, feeling appreciation from your heart. End this procedure by relaxing and twisting your body at the waist 3-5 times, letting your arms swing freely, gently hitting your sides. If you only have a minute to do this, do it for just a minute, or just for 20 seconds (every thing you do adds up, like making a lot of small deposits into your Health Checking Account. You can do this in any position and adapt it to any situation. You can do parts of this procedure sitting at a desk, even with just most of your muscles contracting. E.g. You can stretch out just one arm at a time in front of you or down to your side, tighten all the muscles in your body that you can in that position, along with the breathing part. (2. Your ears, hands and feet are reflex microsystems. Apply pressure to these areas, using your thumbs and forefingers, with the massage direction away from the heart. Be sure to also squeeze the tips of the finger and toes, especially on both sides of the bottom of the nail (this is where many of the meridians begin or end). You can do this frequently. (3. In this exercise, you direct your energy to your internal organs: rub your hands together to create heatthis concentrates energy in your hands. Apply your right hand over your liver (on the right) and your left hand over your pancreas (on the left). Move your hands continuously circularly, breathing deeply, visualizing your energy both regenerating tissue and releasing toxins. Do the same procedure over your navel/stomach and thymus area (breastbone). Then do it over your low back and kidney and adrenal area. You can do this over any organs you want to support and/or cleanse. 37. Dissolve a tablet of Calming homeopathic remedy in your mouth (made by BHI) 38. Put a few drops of the Rescue remedy (Bach Flowers) under your tongue

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39. *Go outdoors and take a brisk walk in the fresh air, preferably where there are trees or water so that you get the higher level of negative ions of oxygen. While you walk, meditate on what or who you most appreciate. Last but not least 40. *Connect with God as you know Him (e.g. as your higher power, the supreme Being, the Creator, or better yet, as your personal Father). Read the Bible; pray or better yet, ask someone to pray for you. Meditate on God and His Goodness and Greatness. Here is a good promise: In His presence is fullness of joy (Psalms 16:11). Asking for and experiencing the presence of God can quickly replace stress and anxiety with joy! One of many excellent resources on connecting with God is the web site, www.PowerToChange.com. Here are some of my favorite passages that you can read or on which you can meditate when you are feeling stressed: Psalms 1; 23; 34; 37; 42; 62; 63; 91; Proverbs 2; 3; Philippians 4:4-9; I Peter 5:7 *************************************************************************************************** Remember, even though all these stress reduction methods are EASY to do, they are also easy NOT to do. Knowing about them will not help you if you dont use them. So do yourself, your family and your future a huge favor and use at least some of these everyday (I do). I cant guarantee that if you do, you will live to age 100, but what if you lived an extra 10 or 20 healthy years? If you dont kill stress first, it will kill you. Honor yourself (and others) by being responsible to do all you can to enhance, maintain or regain your health, as Solomon advised us 3000 years ago: He who does not endeavor to heal himself is brother to him who commits suicide. Proverbs 18:9 (Septuagint version). So if you are not proactively making deposits into your Health Checking Account (healing yourself), you are passively making withdrawals (killing yourself). Of course, in addition to these one minute techniques, I strongly recommend that you incorporate other stress reducing practices into your life on a daily basis, such as living from your purpose and mission, walking 20 minutes each day, living a healthy lifestyle (including getting enough sleep, eating healthy low glycemic foods and Power FoodEdible Health Insurance supplements, etc.), taking time to enjoy things or just having fun, wearing an Energizer, believing for the best (instead of worrying), doing volunteer work, getting a massage once a month, etc. Thank you for doing what you can to honor your temple. I trust that you realize what is at stake in regards to your health, and that you do all you can, consistently, daily, to live

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a healthy lifestyle. Little things DO matter, because they add up, either for your good or for your harm. Remember, that everything counts! Including YOU! Please feel free to share these ideas with others, because part of your purpose for being here is to make a difference for others. Thank you for ALL you do to make a difference for others!

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1. Five Ways to be a Millionaire (12 page E-book). Discover five distinctive ways to be wealthy and how you are most likely already a millionaire in one or more of the five ways. Learn how to become a FIVE Star Millionaire, and how it benefits the world for you to do so. Just go to www.RayGebauer.net/docs/5waysmillionaire.pdf 2. OVERCOMING FEAR. This short E-book has great general value for absolutely everyone. You can access this free E-book at www.RayGebauer.Net/docs/overcomingfear.pdf 3. YOUR TREASURE MAP TO FINDING YOUR TREASURE. This third E-book is for people who are interested in fully engaging in the game of life of making a meaningful difference through a profitable business, but do not have the confidence in starting. This free E-book is the first ten chapters of the full version Treasure Map to Finding your Treasure book. This 35 page E-book is available for free at www.RayGebauer.net/docs/minitreasure.pdf. 4. For more information on Energy Balancing, using a $20 laser, I invite you to download for free the entire Healing in Your Pocket Workshop manual (53 pages) at www.EHealthCareWorkshop.com, or order the printed manual or the videos (or DVDs) of the full day workshop at 425-865-9874 or 800-700-1238. This manual is what I use to teach this workshop; from it you will learn some of the most advanced and powerful techniques for getting rid of stress (acute and chronic) in sixty seconds using a laser. Please be generous in giving these gifts to others. People will appreciate the great value in them. And remember, it is always the season for giving!
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