Self Help Tools for Anxiety Relief

Dr. Dufford has conducted over 35,000 individual psychotherapy sessions and hundreds of hours of group therapy during his 25 plus years experience as a therapist. These self-help tools are a product of Dr. Dufford’s specialized ongoing education and his extensive experience helping people change.
Dr. Dufford’s relaxation and guided imagery sessions combine deep hypnotic relaxation with cognitive-behavioral tools and techniques to create and sustain positive change, release emotional stress and physical tension, and create inner peace and calm that carries over throughout the day.

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I am using the sessions faithfully. I feel like a different person. I’m way more calm, can focus better, am not struggling with anxiety every day, sleep is easier, no more panic and I have more energy. If someone had told me those CD sessions would have helped me so much I wouldn’t have believed them. -J.M.

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LISTEN TO A SAMPLE NOW

Please enjoy a free sample session: “Introduction to Relaxation” and begin to relax, release stress, get new positive ideas and motivation to take charge of your health and well being. 15 min. Use repeatedly for best results.

I listened to the sample on the website yesterday. It’s just fantastic. I had one of the best nights I’ve had in months. I’m totally relaxed and more in control. Thank you Dr. Dufford. I’m going to keep using it until I get the CD’s I’ve ordered. -M.G.

How can I best use these proven tools for my benefit?

STEP 1

BEGIN WITH 2 TOOLS TO BUILD A FOUNDATION

Start with these two sessions to build the foundation needed to overcome any anxiety related issues: “Breathing Techniques” mp3 and “First Step: A Calm and Relaxed Lifestyle” mp3.

Breathing Techniques

Learn simple yet powerful ways to be calm by changing your breathing patterns. Controlling your breath allows you to shift from the sympathetic, fight or flight response-anxiety mode to the parasympathetic, calm and focused part of the autonomic nervous system – anytime, anywhere almost instantaneously. Guided practice plus instructional text. 17 minutes.
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First Step: A Calm and Relaxed Lifestyle

This relaxation/guided imagery session includes deep relaxation training (breathing, progressive muscle relaxation, peaceful place visualization, instant relaxation trigger); cognitive restructuring (thought stopping, positive self talk); suggestions/information for an anxiety free lifestyle (diet, exercise, daily stress reduction, inner motivation) and more. 19 minutes.
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STEP 2:

CHOOSE THE TOOLS THAT ADDRESS YOUR ISSUE OF CONCERN

Select all of the sessions that relate to your particular issues. Click on a title for a detailed description or to add to shopping cart.

 

STEP 3:

CHECK OUT and get a 10% discount on your entire order of 3 or more sessions.

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AGORAPHOBIA/DESENSITIZATION

Are you avoiding situations or not going places because you are afraid of getting anxiety/panic? This relaxation/guided imagery session will help you relax and expand your comfort zone using CBT principles: graduated exposure, positive self-talk and guided imagery desensitization. Use the power of your subconscious mind to overcome your fear and live with freedom and confidence. 20 minutes.
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BREATHING TECHNIQUES

Learn simple yet powerful ways to be calm by changing your breathing patterns. Controlling your breath allows you to shift from the sympathetic, fight or flight response-anxiety mode to the parasympathetic, calm and focused part of the autonomic nervous system – anytime, anywhere almost instantaneously. Guided practice plus instructional text. 17 minutes.
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DRIVING

Use this Relaxation/Guided Imagery session to release fears and “what if” anticipation about driving. Learn new positive self talk and use imagery desensitization to create confidence. Relax and enjoy driving again. 16 minutes.
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ELEVATORS

Relaxation/Guided Imagery Session: Eliminate anticipatory negative self talk and create a positive attitude. Access your inner strength and use step by step Imagery Desensitization to be comfortable riding in elevators. 16 minutes.

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EMOTIONAL EATING

Program your mind for success with this deep relaxation/guided imagery session. Learn to be in partnership with your body. Easily stop eating when satisfied and naturally eat for nutrition (not for emotional gratification). 20 minutes.

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FIRST STEP: A CALM AND RELAXED LIFESTYLE

This relaxation/guided imagery session includes deep relaxation training (breathing, progressive muscle relaxation, peaceful place visualization, instant relaxation trigger); cognitive restructuring (thought stopping, positive self talk); suggestions/information for an anxiety free lifestyle (diet, exercise, daily stress reduction, inner motivation) and more. 19 minutes.

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FLYING: FEELING SAFE

This relaxation/guided imagery session will help you confront the irrational fears about the safety of flying in an airplane, develop a more realistic, relaxed attitude, use mental rehearsal to create positive expectancy and learn coping techniques to stay calm and comfortable while flying. 19 minutes.

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FLYING: PANIC FREE

Most people who are phobic of flying are not really anxious about the possibility of a plane crash but instead are worried about having a panic attack while confined in an airplane. Thoughts like “what if I get anxious, can’t get off, go crazy or freak out, I’ll be embarrassed” are common. This relaxation/guided imagery session teaches you to stop the “what if” thinking, stay calm and relaxed, use imagery desensitization to create an enjoyable flying experience. 21 minutes.
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CHECK OUT and get a 10% discount on your entire order of 3 or more sessions.

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HEALTH WORRY/HYPOCHONDRIA

You can’t control the feelings, sensations and symptoms that you experience in your body but you can learn to control your reaction to them. Change overreaction to staying calm and realistic. This relaxation/guided imagery session teaches you to let go of the “what if’s” about your health, relax in the moment and create a positive attitude. You will learn to trust your body. 18 minutes.

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IBS: IRRITABLE BOWEL SYNDROME

Release the emotional stress that is typically a major component of IBS. Learn to identify triggers, stay calm and eliminate the anticipatory thinking that bring on IBS with this deep relaxation guided imagery session. Imagine being able to travel anywhere worry and IBS free. 16 minutes.
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MANAGING MOOD: KEYS TO HAPPINESS

Lift your mood, be a lucky person and enjoy life with a positive attitude. Let this relaxation/guided imagery session help you instill acceptance, forgiveness, love, and gratitude in your consciousness and behavior. Unlock the naturally happy, loving person inside you. 17 minutes.

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OCD: OBSESSIONS

Relaxation/Guided Imagery Session: Learn how to respond to unwanted, intrusive obsessions so they will weaken and fade away. Access your inner strength and motivation to use mindfulness, labeling, discounting, refocusing and exposure therapy to be free of OCD obsessions. If you perform any compulsions or rituals (counting, checking, washing, etc) in order to lessen the intensity of the feelings associated with the obsession then use the OCD compulsions program along with this one. 17 minutes.

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OCD: COMPULSIONS

Relaxation/Guided Imagery Session: Create a successful attitude and access your inner strength and commitment to use Exposure and Response Prevention methods. Follow the ERP steps outlined in this session and learn to be free of OCD compulsions and rituals. Because OCD obsessions drive the compulsions and the compulsions reinforce the obsessions it is most effective to use this session along with the OCD Obsessions recording. 23 minutes.

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PANIC: BREAKING THE CYCLE

Panic attacks do not come out of nowhere. Since you create it, learn to stop the panic and anxiety by using the information and techniques in this relaxation/guided imagery session. You can identify and change the emotional stress, anticipatory fears, “what if” worries, muscle tension and shallow breathing that trigger anxiety/panic. Access your inner strength to break the panic cycle and be calm and confident. 16 minutes
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PARURESIS (SHY BLADDER)

This relaxation/guided imagery session helps you eliminate fearful anticipatory thinking, create a positive attitude and use the power of imagination to create a successful outcome. Learn to relax in public restrooms, focus in, let go and let it flow. 15 minutes.
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PEOPLE PLEASING

Codependence, rescuing, caretaking, enabling -taking care of others or wanting others approval to your own detriment. In this relaxation/guided imagery session learn to distinguish between assisting or being responsible to vs. rescuing and being responsible for. Create self-esteem instead of other-esteem. Be able to identify what you need and set clear boundaries to create a more balanced life for you and those you love. 17 minutes.
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PHYSICAL PAIN/ILLNESS

With this deep relaxation/guided imagery session create a more loving relationship with your body. Trust it’s wisdom and the messages it is trying to give you. Use powerful guided visualization to facilitate healing and allow physical comfort. (This session is not intended to take the place of medical treatment. Consult your M.D. or other healthcare professional if you are experiencing physical pain and discomfort.) 18 minutes.

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PUBLIC SPEAKING

Using this relaxation/guided imagery session to build your confidence through eliminating self-defeating thinking, adopting a positive attitude, and harnessing the power of visualization you will learn to be calm and successful in speaking situations. 16 minutes.
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RELATIONSHIPS: ATTRACTING THE IDEAL MATE

This relaxation/guided imagery session will help you identify the qualities of your ideal mate and create the emotional state you need to attract that person. Learn to be open to create the relationship you deserve. 15 minutes.

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SELF ESTEEM

This relaxation/guided imagery session teaches you to stop self criticism, give yourself approval, and love and accept yourself on a very deep inner level by dialogue and visualization with your inner child, adolescent and teenager. You can be loved just for being you –without having to earn it or deserve it. 18 minutes.

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SLEEP

Develop positive sleep habits. Learn to break the cycle of anticipation and worry about sleeping. Relax, unwind, and drift off to sleep with this relaxation/guided imagery session. Dr. Dufford’s voice will fade out at the end while the soothing music continues for another ten minutes allowing you to fall asleep naturally. 30 minutes.
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SMOKING: BECOMING A NON-SMOKER

You have always known that someday you would quit and be a nonsmoker. Now is the time. Let this deep relaxation and guided imagery session help you access your inner resources in a new, powerful way. Easily allow the addictive urge to fade away. Instill new positive attitudes and behaviors to be the nonsmoker that you are – naturally. 25 minutes.
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SOCIAL ANXIETY

Go into deep relaxation and use guided imagery to access your inner confidence, silence the critical inner voice and create empowering inner dialogue. Use positive visualization and imagery desensitization to be relaxed in social situations – with individuals or in groups. 15 Minutes.
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SPORTS PERFORMANCE

Get the mental edge and winning attitude you need to maximize your performance by using this relaxation/guided imagery session. When you can imagine it – you can achieve it. 16 minutes.
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TEST ANXIETY

This relaxation/guided imagery session will help you relax and perform well in test or exam situations. Learn to trust yourself – the information will be there when you need it. Program your subconscious mind for success by imaging and feeling a positive outcome. 15 Minutes.
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TRICHOTILLOMANIA

(hair pulling, skin picking, nail biting)This relaxation/guided imagery session guides you through the steps of Habit Reversal Training (HRT): motivation to change, awareness training, stopping the compulsive pulling/picking, using a competing response, releasing the emotional energy behind the urge and positive reinforcement. HRT absolutely works – let this session make HRT work for you. 21 minutes.
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WORRY/GENERALIZED ANXIETY

This relaxation/guided imagery session will help you identify, stop the worry and change the worry into a positive attitude. Distinguish planning for the future from worrying about the future/”what-ifing”. Learn to detach, be the observer, discriminate and choose to live in the moment. 20 Minutes.
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MEDITATION

Combining secrets of the ancient masters and modern scientifically proven methods, this mp3 session teaches an easy, effective way to quiet the mind – from beta wave brain state (active) down through alpha (alert/mellow) into theta (quiet/relaxed) –without going further into delta (sleep). This meditation technique increases mental focus, lowers fight or flight response/lifts mood and boosts the immune system. Think you can’t meditate? Try this and you will be pleasantly surprised.
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MINDFULNESS

What if you learn to focus and enjoy each moment and not get distracted by thoughts, worry, fear or negative emotion? What if your mind becomes calm, quiet and fully present and you can experience the life you really want? You can do it. Let this mp3 show you how.
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CUSTOM RELAXATION/GUIDED IMAGERY/POSITIVE CHANGE SESSIONS
Dr. Dufford can create custom CD or mp3 recordings during individual therapy sessions or during telephone consultations. Dr. Dufford would be glad to discuss the possibility of helping you address your specific issues by creating a custom relaxation guided imagery session for you. Please –contact him here—.


HOW TO USE THE GUIDED SESSIONS
Most importantly, use every day for best results.

With all relaxation/guided imagery sessions it is best to close your eyes and relax and listen with earphones or headset. Do not use while driving a vehicle or doing something that requires your full attention. Participate with it at a time when you can close your eyes but stay awake to focus on the content of the session to facilitate learning.

Please be aware that these self improvement sessions are intended to augment, not replace therapy with a mental health professional. The content of these recordings do not diagnose, prescribe or treat mental or physical illness. They are for educational purposes only.

MORE USER COMMENTS
“The mp3 sessions are really clear, work really well and are super-relaxing. Listening takes down my baseline level of stress and anxiety and helps me remember to put things into practice. I get a whole new perspective on things. It’s amazing what 15-20 minutes a day will do.” -A.H.

I am using the mp3 sessions. They are very helpful. Sleep and Worry are my favorites. The sleep one relaxes me and quiets down the turbulence in my mind so I can fall asleep. In general, the guided imagery is very effective. I like being able to listen any time I want to get reinforcement for particular concepts.” -D.G.

“I’ve been listening to the OCD Obsession mp3 every night. I’m able now to put obsessions aside and focus on something more important.” -L.G.

“I find listening to the CD’s comforting. The Panic:Breaking the Cycle one is the first time someone has gotten what my mind does and how I feel. It really helps me calm down. I haven’t had a panic attack in a week since I started listening to the CDs.” -M.R.

“Having the mp3 is like getting a free individual therapy session that I can use regularly for reinforcement. It focuses my mind on principles that work.” -R.Y.

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