Everyday Techniques to Overcome Anxiety
and Mental Health Struggles
We all deal with anxiety, stress and fight depression to a certain degree.
So what do we do to overcome the battle? This book was written to help share some techniques everyone can use.
This book will be your new best friend!
Book Preface
Humans have emotions. Sometimes we all struggle with them. As I sat on my couch one night in May of 2023, I realized that my new exercise routine, walking daily, was helping me in an unexpected way. The walking was helping me clear my head, process my anxiety and help me reduce day-to-day stress.
Realizing that my walking was helping me, made me wonder if it could be a benefit to others, if I simply found a way to get the message out? That was the moment I decided to write this book. But instead of writing an entire book about walking and the benefits it affords to those who implement it, I wanted to make a bigger impact in the mental health space. So I invited some of my friends to join me in sharing tips and techniques they have found that also help to alleviate stress, anxiety, and ward off depression.
Mental health is a huge struggle. For me, it’s been a lifelong battle. I’m not sure why it’s considered a taboo subject, or why so many refuse to talk about it. Fighting these feelings and dealing with these dark emotions is something humans have to face, or it will swallow us up.
This book is not intended to be a one-size fits all solution. The book is written in a non-clinical way on purpose. The goal is simple, we want to share everyday solutions to everyday mental challenges. You might not need all the tips and techniques in this book. Even more, it’s likely that these tips won’t work for everyone and that’s OK. It is not intended to be an exhaustive medical journal, rather a handy reference guide to those seeking for something they can do to make a positive impact in their personal life.
The tips and techniques shared in this book were written by everyday people who have found something that works for them. Our hope is that in reading the book, you will find a solution that works for you to as you go about your daily life, trying to accomplish your goals and dreams.
Please note that if you are battling and can’t seem to find your way, we certainly suggest and hope you will seek out professional help from a trained therapist. I believe in therapy as it is something that has helped me personally. So much so that I invited my own personal therapist to write the foreword in this book. It’s not a sign of weakness to admit you need help, rather it’s a sign of strength.
Our lives are too short to suffer through anxiety, depression, and mental health issues, without the proper help and support we need. If you find a new tool that helps you in this book, we will have accomplished our goal. If you need more help, please seek it out, so you can enjoy your time on Earth. If after you read this book, you feel like it was a help, we ask that you would help give us a good Amazon review and of course recommend us to your friends, family and those you know. They might also be struggling with mental and emotional challenges unaware to you. I hope you love the book!
Author Bios
Ira Bowman
Professionally Ira is a marketing and sales expert, photographer, graphics designer, website builder, philanthropy owner, Search Engine Optimization content writer, published author, and TEDx speaker.
Ira Bowman holds a Bachelor of Science degree from Liberty University where he graduated with a 3.916 GPA in Interdisciplinary Studies, with a concentration in Business and Religion. This says a lot about who Ira is, as he has many interests, and he strives to do things with excellence.
Over his 25-year career to date, Ira has worked in the restaurant, e-commerce, print, and marketing industries. The majority of Ira’s career has been spent in a sales role in the print and graphics industry helping small and medium-size businesses gain market share and increase sales. Since June of 2020, with the launch of Ira’s business, Bowman Digital Media, Ira has focused on helping increase visibility for his clients on social media and increasing website traffic. The internet has become the main source of commerce and visibility is important to increase sales.
Janet Hogan
Janet proudly calls herself “the guru of what not to do” despite the fact she’s spent 40 years heading up 4 businesses turning over $70 million in industries as diverse as hospitality, advertising, real estate development and even destination wedding management.
If anyone knows what it is to ride the rollercoaster of business triumph and tragedy, it’s this veteran of enterprise from Down Under.
Today she is the very successful and more importantly happy and fulfilled Founder and CEO of The 5th Door, the breakthrough program she created to help established and aspiring business owners cross the threshold of radical self awareness so they can make a living doing what they love, without having to take all the tumbles she took to get there.
Dr. David Foster
Board Certified in psychiatry and neurology, child and adolescent psychiatry, and forensic psychiatry, Dr. Foster was trained at LLU, USC, and UCLA, and studied at the Jung Institute in Zurich and with Jean Piaget at the University of Geneva.
He was a Clinical Instructor in Psychiatry at Harvard Medical School and at Boston University’s Family Practice Residency, and served, subsequently as Hawaii’s Chief of Children’s Mental Health where he participated in pioneering innovative cost- effective preventive interventions and “wrap around services.” He applied these experiences consulting with multiple California counties, notably, participating in developing a Children’s System of Care, which integrated Children’s Mental Health with Education, CPS, and Juvenile Justice under one umbrella to facilitate coordination of services.
Consulting to The Center for the Study of Violence and Violence Prevention at UCLA-Drew University targeting inner city youth led to forensic evaluations of dozens of murderers to further understand the causes of violence. He consulted in the Oklahoma City Bombing case, and has made television appearances describing his experiences with the Unabomber and Freeway Murderer.
Currently he is applying his experiences implementing innovative integrated approaches to transforming high risk abandoned and abused children who have failed multiple placements.
Eric Rosen
Eric Rosen, Master Hypnotherapist
Over the past decade, Eric Rosen has empowered approximately 1,000 individuals, including CEOs, tech executives, and business owners. In just two sessions, they shed years of self-doubt and embrace their achievements unapologetically. In two quarters, they achieve once-elusive goals, feeling empowered mentally, emotionally, physically, and spiritually.
Trained as a hypnotherapist, Eric’s unique approach blends Hawaiian Huna, Mental and Emotional Release® (MER®), NLP, Integrative NLP Coaching, and Conversational Hypnosis, ensuring profound, rapid, and enjoyable transformations.
Overcoming challenges like Asperger’s, childhood bullying, obesity, and depression as well as a perennial search for his right livelihood, Eric found his purpose and went on to author the book, “Change the One Belief”. He thrives today, thinking, feeling, and being more physically fit than at any time in the last 40 years.
Eric’s mission is to eradicate toxic identity beliefs, replacing them with empowering self-images supported by action-oriented results. Eric has gotten this down to a near science as he strives to create a world free from imposter syndrome where business leaders lead from their highest and most soulful values.
Eric Rosen’s work facilitates rapid, empowering transformations that unlock clients’ true potential, guiding them towards tangible success and holistic fulfillment.
Jim Lomot
Jim Lomot could be any person that you run into today. He appears unremarkable at first glance. However, spending time talking with him and hearing his story of transformation reveals something entirely unexpected. A warrior.
Jim’s journey began with his first drink in the 8th grade. This ignited a struggle with alcohol that would last for over three decades. Alongside his battle with addiction, Jim also verbally abused his family for over 20 years and faced the enduring challenges of depression.
Professionally, Jim managed money for clients who adored him, unbeknownst to them of his personal struggles. By all accounts, most people would have written Jim off if they had known his past. Jim wanted to “write himself off” several times. Yet, despite the odds, Jim has overcome and inspired countless individuals through his story.
Through an intentional and deeply introspective personal hero’s journey, Jim developed a simple yet powerful strategy to rise above what he calls his “Triple Threat” challenges.
Today, Jim’s goal is to provide hope to the millions who need it. He encourages them not to give up on themselves. His personal experiences and triumphs serve as a beacon of inspiration for those facing similar battles.
Lisa Jones
Lisa A. Jones, PMHA is the Co-Founder and CEO of Global Goodwill Ambassadors Foundation, a
Global non-profit 501c3 charitable organization. She is an influential global leader, entrepreneur who is adept at all aspects of social media, and an inspiration to many. Lisa is a strong proponent of women’s empowerment and focuses on helping women realize their self-worth and increase their confidence while adapting to social and economic change.
Lisa also serves as Co-Founder of the GGAF Learning Institute, offering free online classes to help people of all socio-economic backgrounds receive an opportunity to improve and learn new skills. She strongly believes in education to help with sustainable careers, end gender bias, and help end child abuse and domestic violence and eradicate poverty.
Owner of Specialized Resume Services, offering resume and academic CV writing, LinkedIn profile writing, and biographies. Lisa has a strong academic background with a Bachelor of Science in Business Administration and a Master of Business Administration. Lisa holds an Executive Certificate in Human Resources from Cornell, an Executive Certificate in Applied Business Strategies from Notre Dame, Online Teaching and Instructional Design from the University of Wisconsin-Stout and is a certified Peer Mental Health Advocate.
Rick Loek
Richard Loek, widely known as “The AMAZING Rick,” is a remarkable individual dedicated to helping people overcome their perceived limitations and achieve what they once thought was impossible. With a passion for personal transformation and a genuine desire to connect with others, Rick has become a trusted advocate and mentor for many individuals seeking positive change in their lives.
Rick’s journey of empathy and understanding stems not only from his professional expertise but also from his personal experiences. As a parent of an adult child with special needs, including Asperger’s syndrome and health and behavior issues, Rick has gained invaluable insights into the world of advocacy and support. Through his unwavering commitment to his child’s well-being, he has developed a profound understanding of the challenges faced by families in similar situations.
Rick is certified trainer and Master Practitioner of NLP, Hypnotherapy, and Mental and Emotional Release. As an Integrative NLP Coach dedicated to empowering others and facilitating positive change in their lives.Additionally, Rick holds certifications as a Retirement Income Certified Professional®, an Investment Advisor Representative, and is a member of Ed Slott’s Master Elite IRA group, receiving highly specialized training in retirement accounts, planning, and legacy planning.
Ronita Godsi
An adventurous and resilient soul, Ronita was born in Nigeria, raised in London, and now feels blessed to call Antigua home. Having escaped a toxic marriage, she struggled and embraced single motherhood with her four incredible daughters in Los Angeles, learning profound lessons in love and humility.
Having worked in diverse retail sectors and online platforms, she uncovered her passion for coaching and mentoring. With her innate ability to perceive the unspoken, she assists others in unraveling their stories, gaining profound awareness, and reconnecting them with their inner wisdom.
Once her youngest daughter left for college, she embarked on an island-hopping adventure that eventually brought her to the healing shores of Antigua. Inspired by her transformative experience, she created the Master The 8 Experience – a bespoke coaching journey that invites individuals to pause, reflect, and thrive against the enchanting backdrop of the island.
When she’s not coaching, you’ll find her on the tennis court, immersing herself in languages, exploring cultures, and savoring delectable cuisines. Her vision extends to living and working across 40+ islands, uplifting others, and leaving a trail of happiness and inspiration, echoing the timeless words of Mother Teresa.
Titia Niehorster
With over 25 years of experience in working in the field of government, mediation and conflict resolvement Titia helps individuals, teams and organizations to implement Success Strategies & Healthy Habits: Optimizing Health, Mindset & Personal Development Combined with Proven Communication Strategies. In this way Titia helps her clients to return to their chosen path and realize their chosen outcome.
When Titia joins individuals, teams and organizations, she sets the example on how to work through challenges and work together in a positive manner again, obtaining a joyful and peaceful mindset while doing so and teaching these techniques to her clients. Bringing in creative & out of the box solutions, Titia helps her clients to create a mindset of success. Reaching goals and realizing desired outcomes becomes possible again after working successfully together with Titia.
Together with her Team she globally inspires change in life by providing the best scientifically proven healthy lifestyle. At the same time helping people to become financially independent and create their dream life.
Titia has done many speaking engagements both online and offline and was elected in the top 50 of most Influencial Women on LinkedIn multiple times.
Shmiko Cole
An award-winning mentor of the world’s next generation of successful and positive impactful leaders. A world-renowned thought leader and modern business pioneer. For more than 30 years she has shared her extensive and diverse skill base to grow businesses ranging from billion-dollar companies to fledgling community-based organizations.
Committed to being a transformative and legacy-building leader, she always has her eyes on the highest level of achievement for her clients, partners, and proteges while simultaneously building ladders for others to climb to their own heights of success.
Shmiko is a master at finding calm in the chaos and guiding others to find their true North in this fast-paced and demanding world of sustainable businesses and commerce.
Tim Bowman
Currently residing in Salt Lake City, Tim is a bit of a nomad. He spent much of his life in various parts of California, but loves to travel and has been fortunate enough to visit many places around the globe. A lover of history and languages, he hopes his travels bring him more understanding and facility with both.
Deriving personal joy from being of service, Tim’s career has spanned service industry, retail, and administrative roles. He is currently the executive assistant to the COO of a community bank with a growing fintech presence. It is his absolute pleasure to be working for an executive breaking glass ceilings at a company redefining what it means to be in the banking industry.
When not working or volunteering, Tim has been trying to enrich his life with activities that bring him joy, such as karaoke, theatre, and physical fitness, while also seeking to undo learned coping mechanisms from decades of undiagnosed anxiety and ADHD. He is humbled and honored to be joining in the collaboration of this book with his older brother, Ira.
Tips Covered in Book Include
- Walking Daily to Clear Your Mind
- Take the Edge Off Stress with Ha Breathing from Hawaii
- Dealing with what is instead of what was
- Harness mindfulness, growth mindset, expert help, resilience, and self-care to flourish financially.
- Love Meditate and Celebrate. Do not allow your thoughts to overpower you
- Find the peace of knowing what your true self really wants
- Helping teens overcome childhood trauma
- Helping people move through fear, panic, overwhelmed and freeze responses
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