How to deal with stress at work

Stress can be incredibly harmful, both emotionally and physically. In this episode I go through a precise technique you can use at the end of a stressful day. The technique allows you to:

  • Relax and destress
  • Learn from the day in order to deal with stress differently next time

The technique is based on Time Line Therapy, it’s quite hypnotic in its approach and  very easy to do. Give it a go at the end of the day whilst lying in bed before you go to sleep.



This is an absolutely fabulous technique to help you deal with stress at the end of a difficult day, and also to learn from the day so that you can avoid that stressful situation next time, or deal with a stressful situation differently. So let’s get started.

I want you to sit in a quiet room, in a quiet place where you won’t be disturbed for the next 10, 15 minutes or so. No distractions, nothing going on around you, just in a quiet place. When you are there, I want you to close your eyes.

We can let everything go now because everything that needs to be done has been done. There’s nothing left to do, nothing left to think about. All there is is just this present moment. You’re here with me, and we’re going to learn the most wonderful technique in timeline therapy.

So timeline therapy is about visualizing our timeline. So what I would like you to do is to think about your past, think about an event that happened in the past. Now I want you to point to that event.

So where would you point? Would you point to the left, to the right, in front of you, behind you? Where would you point to that event? I would now like you to think about the future and think about something that happens in the future, or is going to happen, and point to the future.

Now I’m imagining that it’s kind of opposite to where the past was, and that is your timeline. Some people have timelines that go from behind them to in front. Some people have timelines that go left to right, or right to left.

I bet that before listening to this, you had never considered where your timeline was. As a master practitioner of timeline therapy, this is something that I can work with. We can deal with past emotions, past stresses using timeline therapy.

Now we don’t have the resources and the time to do that right here, but what we can do is we can do what’s known as a timeline therapy test flight. That test flight takes you up and down your timeline in a very relaxing way. It helps us to dissociate from those negative feelings, from that difficulty, from the stress of the day. By dissociated I mean looking through your eyes and you can see yourself in a situation. So that is dissociated. Associated is when you imagine that situation and you’re looking through your own eyes.

So what I want you to do throughout this is to remain dissociated. In other words, you are looking at yourself. You can see yourself in the picture. So now let’s get onto this timeline therapy test flight.

So use this at the end of a day, at the end of a difficult day, to help yourself relax and help yourself learn from that difficult day. Here we go.

Take that timeline. However you’ve got it, pick the timeline up and put it on the floor in front of you. So put your timeline on the floor in front of you. So you can see your time running from past to future on the floor in front of you.

Now firmly, with your eyes closed, I want you to step onto your timeline so that when you look down at your feet, you are looking at your timeline and you’re stood in the now. You are stood in today.

Now what I want you to do is to float up above your timeline. So just float up above the now. So float up higher and a little higher and a little higher, so that you’re floating above your timeline.

Now what I want you to do is to look and face the future. Turn to face the future on your timeline, floating above it. I want you to float along your timeline into the future to an unspecified time, but just keep floating until you feel that there’s a very positive event happening below you. It doesn’t matter what it is, but you just know that it’s a very positive event happening below you in the future on your timeline.

So just float, maintaining your height into the future, until you find that event. You may or may not know what it is. If you do know what it is, that’s wonderful. If you don’t, that is equally wonderful.

Now what I want you to do is to look down on that event. So once you arrive, look down on the event so you can see yourself floating above it. I want you to imagine that that event is hot like the flames of a fire. As you are floating above that event, you can feel the flame of that fire. You can feel the heat as you’re floating above it.

Now just float a little bit closer. So drop down, descend on your timeline a little bit closer to that fire. Notice how you can feel the heat increase. That’s a good feeling. You can feel the warmth of the flames, the warmth of the fire.

Now just float up a little bit higher back to where you were. You can still feel the warmth. You can still feel those flames. You’re still looking down on that future unspecified event. You can feel the fire and the warmth, and it’s good.

Now I want you to float up high and keep going and keep going and keep going higher, higher, higher until you can no longer feel the flames, until you can no longer feel the heat. You may still be able to see that event, but it’s way in the distance.

Just get so high that you can no longer feel the fire. You can no longer feel anything from that event at all because you’re so high. Go as high as you need to go in order to be so high that you can feel no heat from the fire at all. Just notice how high you are. Wow! You are so high.

Now just float back down again, getting lower and lower, until you feel the strength of that fire increasing and you can feel the emotions of what’s going on in the future. You can feel all of that lovely warmth getting warmer again. Get to just a good height above that flame, above that fire, above that future event. Get to a height that you feel is really comfortable and feel the warmth again.

Now just turn to face the past from that future event. In the past, you should be able to see now. Just float along the now until you reach now while maintaining your height. When you reach now, look down to see the now and float right the way back down into your body, into the now, and open your eyes.

Now what did you notice from that little trip? What are some things you noticed? You might notice that when we go up and down on our timeline, we can control how much we feel from that event. You floated out to the future and you could feel the flames. You could feel the fire. When you lifted up high, you could notice that you could no longer feel the flames of that fire. You couldn’t feel that event.

Now this is what I want you to do at the end of a stressful day. So at the end of a stressful day, you close your eyes. You take your timeline and you put it on the floor in front of you. You look down on today and you float up. You float up and you go as high as you need to go in order that you can no longer feel the events from the day.

You can still see what happened, but you are so high that you can’t feel it. If you can still feel the emotions and the event of the day, float higher. Put that jet pack on and float high, high, stratospheric out of the atmosphere if you need to. But go as high as you need to go.

So you can still look down, you can still see the day, you can still see the events, but you can no longer feel them. When you reach that height, I want you to ask yourself a question. That question is: what can I learn from today? What can I learn such that I can take that learning back to work with me tomorrow, so that if the events of today happen again, I know what to do? What can I learn and what specifically am I going to do differently next time?

What can I learn and what specifically am I going to do next time? When you have taken your learning and when you know specifically what you are going to do differently next time, then and only then can you float back down to the now, right back down to now, and open your eyes.

This is a fabulously wonderful technique, to float up and down your timeline. If you’d like to go off to the future to practice that again, feel free to do that. Stay above now. Float up above, learn, decide what you’re going to do differently. It’s a fabulously wonderful technique to deal with the stresses of the day.

Please feel free to get in touch with me.

There are lots of other resources that I have on there to help with dealing with stress, to help improve your success, to help improve mindset, to help communicate with others. I look forward to hearing from you. Thank you.



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