breathe

Woman applying hand sanitizer with a spray bottle.

Overcoming Fear and Anxiety: Losing Snakes on St. Patrick’s Day

Written by: Debbie

Overcoming fear and anxiety is something many of us struggle with, often without realizing how much it quietly shapes our thoughts, decisions, and sense of inner peace.

St. Patrick’s Day is here and celebrations are in full swing — from turning rivers green (famously in Chicago and even locally the Hillsborough River) to parades and parties. According to tradition, St. Patrick drove the snakes out of Ireland. However, historians agree Ireland never had snakes. In biblical symbolism, snakes represented evil, and Pagans were often viewed the same by early Christians. The story is now widely understood as a metaphor — not for reptiles, but for beliefs, fears, and influences that were driven away or transformed.

I like to use this metaphor in a very different way.

I’m not in any rush to drive Pagans — or any other group of people — out of my life. But anything that stands in the way of inner peace? That can leave.

Fear as an Inner Snake

Ironically, I once had a horrid fear of snakes myself. Through self-hypnosis and gradual exposure, I was able to release that fear entirely. That experience taught me something important: fear is learned — and what is learned can be unlearned.

So what are the “snakes” that most of us are actually dealing with?

Fear tops the list.

Fear can rob us of inner peace almost instantly, the moment it becomes a thought. Anxiety, fear-based thinking, and avoidance often work together in subtle but powerful ways.

How Anxiety and Avoidance Work Together

We all have a continuous inner voice. When we are anxious or fearful, that voice can become loud, repetitive, and relentless. This self-talk directly affects our emotions and behaviors. When we start telling ourselves things that don’t line up with reality, anxiety grows.

Often, our first instinct when fear appears is avoidance. When danger is real, avoidance can be appropriate. But when fear is irrational, avoidance only strengthens anxiety.

Avoidance “works” in the short term — we feel immediate relief. Unfortunately, that relief trains the brain to believe avoidance is the solution. Over time, fear begins to control larger and larger portions of our lives. Avoidance never makes fear go away; it teaches fear where our boundaries are.

This is why overcoming fear and anxiety requires awareness, not escape.

Reframing Fear to Restore Inner Peace

Many people naturally focus on the negative side of any challenging situation. When we focus on what could go wrong, we resist taking action and become stuck. The more we focus on loss, the more anxiety we create.

A powerful way to begin reframing fear is to bring it into the open.

Start by writing down your fears. In each situation that leaves you hesitant or anxious, ask yourself:

What am I afraid will happen?
How likely is that outcome, really?
If I take this fear to its extreme, what are the actual odds?

Then, on a separate sheet of paper, list the benefits of moving forward. Be specific. Fear amplifies negatives and minimizes positives, so you may need to consciously emphasize what could go right.

When you compare these two lists, fear loses its grip — and balance returns.

A Real-Life Example of Overcoming Fear and Anxiety

Recently, I worked with a woman experiencing frequent anxiety attacks. The onset of her anxiety coincided with starting a job search. As we talked, her fears surfaced clearly.

When we explored those fears fully, she realized she was unlikely to end up homeless or alone on the streets of Tampa Bay — the scenario her anxiety had quietly been suggesting.

As we reframed the situation and explored what could go right, her anxiety began to dissipate. She chose to move forward with her job search instead of letting fear dictate her choices.

Her snakes were driven away.

Channeling Your Inner St. Patrick

Take a moment today to channel your inner St. Patrick. Ask yourself:

What fears have been lingering too long?
Where has avoidance quietly been making decisions for you?
What inner snakes are ready to leave?

Breathe in calm. Picture the rolling green hills of Ireland. Imagine fear loosening its grip as clarity returns. Then ask yourself what beauty might be waiting for you on the other side of courage.

Overcoming fear and anxiety isn’t about forcing positivity — it’s about seeing clearly.

And sometimes, that’s all it takes to restore inner peace.

Slow Down and Reduce Stress: Find Your Peace

Written by: Debbie

Slow Down — Don’t Move So Fast

Learning to slow down has become one of the greatest challenges of modern life. As Simon and Garfunkel once sang, many of us move too fast to truly enjoy where we are.

The desire to slow down is not new. For as long as humanity has existed, people have searched for ways to live with more ease and less pressure. Ironically, the more time-saving technology we create, the busier we become.

Today, many people watch television while scrolling online. Others walk down the street talking on the phone. Music plays while we drive, and messages are checked at stoplights.

We are always doing something.

The Hidden Cost of Constant Busyness

Modern work life adds another layer of pressure. Economic concerns and productivity expectations push many people to use every waking moment trying to accomplish more.

According to the American Psychological Association, workplace stress affects millions of Americans each year.

However, workplace stress is not uncommon, and how we deal with it can have a significant impact. Chronic stress affects both mental and physical health and carries significant costs for individuals and businesses alike.

Perhaps Simon and Garfunkel were right.

It is a conscious choice to slow down. It isn’t always easy, but it leads to deeper appreciation, better health, and greater happiness.

7 Simple Ways to Slow Down and Reduce Stress

1. Do Less

It is difficult to slow down when you are trying to do everything.

Ask yourself:
Is this truly necessary?

Focus on what matters most and let go of the rest. Build space between tasks and appointments so you can move through your day with intention instead of urgency.

2. Be Present

Slowing down requires more than moving slowly — it requires awareness.

When your mind drifts into the past or worries about the future, gently return to the present moment.

Notice how our pets live. They are not worried about tomorrow’s meal; they simply want to share this moment with you.

Observe your surroundings. Notice your actions. Fully experience now.

Presence takes practice — and it is profoundly worthwhile.

3. Disconnect

If you carry a smartphone everywhere, experiment with turning it off occasionally — or leaving it behind.

Constant availability creates constant interruption. When we disconnect from devices, we reconnect with ourselves.

Even short breaks from technology can dramatically reduce stress levels.

4. Appreciate Nature

Many of us move between home, car, and office without truly experiencing the outdoors.

Step outside intentionally.

Feel fresh air. Notice water, greenery, sunlight, and wind. Walk, swim, kayak, or simply sit quietly in nature.

Even a few minutes outdoors each day can reset the nervous system.

5. Eat Slowly

Rushing meals disconnects us from nourishment and often leads to overeating.

Before eating, take three deep breaths.

Notice flavors, textures, and aromas. Eating slowly helps you feel satisfied sooner — and enjoy your food more deeply.

6. Allow Yourself to Daydream

Daydreaming is often misunderstood as unproductive, yet research shows it enhances creativity.

When stress decreases, the brain accesses deeper problem-solving and imaginative pathways.

Close your door. Turn off electronics. Sit quietly for five to ten minutes and let your mind wander.

Your next insight may arrive when you finally pause.

7. Breathe

When life speeds up, pause.

Take a slow, deep breath.
Then another.

Feel the air entering your body and stress leaving with each exhale.

Notice how babies — and animals — breathe naturally through the diaphragm, their bellies gently rising and falling.

Return to that natural rhythm whenever you need to slow yourself down.

Slowing Down Is a Choice

Life rarely slows itself.

We must choose it.

And when we do, we often rediscover something simple and profound:

Peace was never missing — only our attention was.

If you want to take a moment right now to slow down and relax, visit my website here for the free audio: Serenity

Person sitting peacefully by water at sunrise, symbolizing slowing down and reducing stress.

A calm sunrise scene near water representing mindfulness, relaxation, and the intentional choice to slow down and reconnect with the present moment.

Person breaking a cigarette, smiling happily.

It’s All Small Stuff

Written by: Debbie

It is so easy to get caught up in the day to day stuff that comes up. Traffic slows to a halt, friends disappoint you, money is tight. Over the weekend, my son who is in Argentina could not access his money through the ATM machines. He is 13 hours by plane away, does not speak Spanish, is unfamiliar with the city as he just landed there on Tuesday and was 45 minutes from the campus of the University of Buenos Aires (by bus) where he is working for the summer. The night before he got off at the wrong bus stop and it took two hours of wandering to find his apartment.

I was on my way into a restaurant for dinner when I got his call. He called using Skype. (How I love Skype!) However, he has to call me, as he had not yet purchased a local cell phone. He was down to 12 pesos and it was now Friday night. There was a banking strike in Argentina. It is winter, so it was colder than he is accustomed to here in sunny Florida. The details continued to pile up (electric was down, so he lost communication, etc.) and of course, it was extremely easy for me to go into awfulize mode.

However, that would not change or improve anything. My son is bright, and truth be told, he is 21, a man! So, I reminded myself of his ability to problem solve and focused on what an adventure this is for one his age. I was reminded of a time when I traveled for a company as a young model and I would call my mother from the hotel with some panic. Later, the panic was done and I would go out for the evening. Not bothering to call her back, I couldn’t understand her being so upset with me the next day when I got around to checking in.

I spent Sunday breathing deeply and enjoying the friendship of a long time friend. We walked the beach and then enjoyed a glass of wine together watching little ones splash in the water. By Monday morning, my son sent me an email, things were restored back to normal and he had great fun with his fellow comrades who live off campus with him there. He had made good use of American Express and so had his friends. He paid for their purchases, they paid him back in pesos. Simple enough.

I recently came across this video and I have shared it with clients. I think it is a great lesson in recognizing just how much we really are capable of overcoming and puts the little stuff into perspective.

I hope you enjoy this, get a tissue ready!

Monday Morning Musings….

Written by: Debbie

It was an exceptionally busy weekend with Valentines, a birthday party and a hockey game to attend. Somehow we managed to squeeze that in along with chores and errands. I even managed to go out with two fabulous women for dinner one evening. What became evident to me however, is the importance of balance.

I love my work, I feel amazingly blessed to be able to work in the area of hypnosis. At times I become all hypnosis, all the time. Then my family begins to protest. They keep me aware that “all work and no play makes Debbie a dull girl”. Have you ever had a friend who only talked about their kids or their pets or their illnesses? A steady diet of anything gets boring.

Give yourself the gift of a few moments today to stop and breathe, smile and relax. Think of a way that you can bring balance back into your life. Do you work nonstop, gripe continually or just feel overwhelmed? What might be different about you if you were feeling more balanced?

What can you do today, to create just a little more balance in your day? If stress is the problem, go here for a free stress reducing download.

Two cigarettes with "Don't think about smoking.

Things Can Only Get Better!

Written by: Debbie

Yesterday was Blue Monday. It may have been the most depressing day in history according to Dr. Cliff Arnall, a psychologist in Britain. Arnall has mathematically pinpointed Jan. 19 as the most depressing day of the year, based on factors including the weather, holiday bills and abandoned resolutions. But this year, he factored in job security fears and economic collapse. “(This was) potentially the most depressing Blue Monday we have had,” Arnall said.

Today, we can officially say we survived and what’s more we are experiencing some pretty exciting history. With the inauguration of Barack Obama, America’s first black president, many are hopeful for the change that will accompany this. Just the mere energy of hope is profound, it is like electricity running through the airwaves.

On a personal level, focus on change. Forget resolutions, instead, think about one small change you have made or can make starting today. For instance, instead of worrying about losing 50 pounds, what if you slowed down your eating? That’s right, place your utensil down between bites and be aware of chewing your food. Instead of paying off all of your debt, what if you made one small change in your daily spending habits and placed that money in a separate account, or even a piggy bank! One small step at a time.

Just for today, smile at a stranger. Commit a random act of kindness. Think a good thought about a co-worker. Take a moment today to breath deeply. Close your eyes and imagine your world a safe and happy place. See yourself smiling and hear your own laughter. Then at the end of the day, notice if you don’t feel just a teeny bit better.

People gathered inside a cozy store setting.

Things Are Looking Up!

Written by: Debbie

Last Saturday I was scheduled to give a 2 hour talk on making your mind recession proof. This was a free talk I was giving in honor of World Hypnotism Day. It was held at Oak Trail Books, a lovely book store that hosts this event annually for me.

Press releases were sent out in advance and the result was amazing. I am still receiving calls from folks who saw articles written about the event in newspapers and periodicals I was unaware of. Our local CBS affiliate had me on in the morning show, at 5:45 a.m. and 6:45a.m.! (That was a testimony to my dedication to hypnosis, trust me. I drove an hour to be there, getting me out of bed at 3:20 a.m. I believe my son was just going to bed as I was waking up.) The interviews were fun, I was given the opportunity to put two different producers into trance, live on the air.

The phone at the store rang off the hook. There were so many people calling to say they would attend, we decided to break the hour into two one hour segments. That way, more could attend comfortably, we figured. The building was filled to capacity. The second event, we moved outside to a lovely garden area the store has, it was full. I ended up giving a third talk on Sunday, so those who could not fit into the first two were able to attend.

At the end of each talk, I did a short hypnotic journey. Reminding people of times they felt happy, safe and content. I asked that they make the memory as real as possible, recalling familiar smells, sounds and images. We intensified the memory as if we were creating a movie in our minds. When the moment of contentment arrived, we placed our index finger and thumb together to make a physical anchor for that moment. Breathing it in and feeling our contentment, we felt our fingers. We repeated this process 3 times. Now, the simple memory of that moment, touching the fingers together and a deep breath will help us handle any situation life may hand us with calm grace.

For me, the pleasure was seeing so many people walk away with some new idea that they could use in their own life to better their thoughts. I tried to fit as much into each hour as I could. Perhaps my favorite suggestion for one and all is to look up. That’s right, look up. You see, when we look up as we discuss a concern, the emotion drains and we can get into fact finding and solution creating. Think about it this way, when we pray, we look up to the heavens. When we feel optimistic we say, “things are looking up”. Where does a person who is depressed look?

So my friends, look up! Speak your concerns while looking up, then breathe deep and close your eyes. Allow your eyes to relax and begin to imagine a future moment where the concern is behind you. You are now looking ahead, fear is behind you. Breathe into that moment, that solution and realize that fear only exists in your thoughts.

Screaming figure on bridge, fear poster.

Coping With Fear & Worry

Written by: Debbie

This month is Halloween month. Around my neighborhood, the decorations are already being put outside. Some are lovely, fall themed displays. Some are cutesy Halloween ornaments. Then there are the decorations of the scary nature. For obvious reasons (I believe) scary becomes a theme during this time of year. So, it seemed appropriate that I take some time this month to discuss fears, phobias and superstitions.

These are scary times for many of us. The value of the dollar in the US seemingly plummets with every day right now. Jobs, even bad ones, seem precious. Homes have for sale signs all around. This can allow us to become paralyzed with fear. If you are a small business owner, as I am, it is easy to focus on the negative warnings of the news media and fear, then become paralyzed, unable to make any clear cut business decisions. America’s financial crisis is fueling chronic stress and limiting some people’s ability to think clearly, control emotions and regulate bodily functions in a healthy manner.

Now, in fact, is the time to take control of emotions. We can better regulate the mind-body stress responses. It is important to understand that there is productive worry and unproductive worry. Productive worry is thinking about situations in which you can take control and using those thoughts to conceive pro-active behaviors. Use productive worry to help you create a plan for taking actions that will reduce your stress. Unproductive worry is stinking thinking, focusing over and over on situations over which you have no control. Allowing that worry to create adverse reactions in your body.

Using productive worry, you can create budgets, eliminate unnecessary extras and come up with creative ways to make saving a family affair. As a business owner, return to basics, what has worked in the past? What does your business offer that makes you special? Who is your customer, what are their concerns? The same thing applies to you as an employee, what are your best attributes?

Perhaps you want to list those qualities for yourself, as a reminder. I am a big believer in making lists. Focus on yourself (or your business) and begin to list all those qualities that make you special. When you take those thoughts from the abstract to the concrete by putting them in writing, they become yours at a deeper level. You own them!

While it is a good thing to remain informed, take a break from the news. Rather than watching, reading and following every pundit’s thoughts on what is going on, go for a walk with the dog, read a good book or enjoy a moment of self hypnosis. Visualize yourself someplace happy and safe, filled with the memories of calm, serene moments.

Stay connected with your friends and family. Don’t isolate yourself from your support systems. Be sure to pay attention to loved ones and keep involved in your daily routines. Enjoy social occasions. Play!

Stress and worry take a physical toll, so be sure to use self hypnosis for relaxation of the body as well as the mind. Remember to breathe! Your breathe is always with you, breathe deep.

Glass ashtray with cigarette butts and ashes.

Friday Silliness….

Written by: Debbie

In keeping with the theme of Play, this song just seemed right.

However, I must add the caveat, forget the light a cigarette line and breathe in joy, instead!

Smiling Buddha statue with Chinese proverb text.

Hypnosis Quick Tip

Written by: Debbie

Here is a quick hypnosis tip for you.

Monday Morning Musing….

Written by: Debbie

This morning is peaceful, before the big Fourth Of July celebrations coming up here in the states this Friday. There are concerns and demands today, as every day. Some days things flow automatically, some days we have to stop and re-frame our thoughts to allow for the free flow.

So today, I am going to share a simple way to create the free flow in your day.

Take a moment and sit comfortably. Really become comfortable with your surroundings, allow your attention to wander for a moment. Slowly begin to turn your attention to your body. Feel the space your body occupies, imagine you can sense the space from the top of your head to the bottoms of your feet. Feel and imagine your body is in perfect harmony as all your organs perform their jobs perfectly. Breath in harmony, exhale anything that is unnecessary in this moment.

As you breathe in, notice the sounds your body is creating, heart beat, air flowing in and out of your lungs, whatever you hear. Then begin to notice the sounds around you, whatever they may be, just as easily release them and allow yourself to hear the quiet that is beyond. Notice whatever aromas surround you. Feel your skin, the temperature on of different parts of your skin, feet, hands, neck, etc. Then as you feel yourself quieting down, breathe in with the thought, “I live in peace, I walk in peace, I am peace”. Exhale the thoughts of “peace, be still, peace”. Continue for two minutes.

Repeat through out the day as needed.
Now, go enjoy your day in peace!

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