About the book

A 12 Week Journey to Overcome Stress, Anxiety and Depression

As a former Stress Management Consultant, Stress Counsellor, Therapist and Teacher of Pranayama Yoga, having worked in Mental Health for over 25 years, Mary Heath’s book is designed and structured in such a way that it leads the reader through a selection of therapies, skills and techniques from an eclectic mix of disciplines. Mary has based her unique and ground breaking book on her successes throughout her career. Writing, designing and delivering many hundreds of classes, courses and workshops for countless patients and clients suffering the ill effects of stress, anxiety and depression Mary discovered what were the most effective and beneficial therapies and techniques to bring about a full recovery. When working on a one-to-one basis Mary also found that just one technique or skill or therapy alone was not as effective as combining several different coping strategies chosen and tailored to suit individual needs. Here, in her innovative book, the reader will discover what works best for them with a pick & mix approach. The contents are varied and wide ranging. One day you will be learning how to control anxiety, the next discovering a new method of relaxation, and on another drawing up an effective plan to organize your day.

Get Your Life Back is meant to be read one day at a time, putting into practice the advice for that particular day. However, readers can obviously take as much time as they like, working through the course at their own pace and according to their own particular needs and circumstances.

What’s in the book?

Get Your Life Back contains an abundance of coping strategies, skills, tools and techniques including:
• A Unique and Powerful Sequence of Pranayama Yoga Breath Control Exercises to Overcome:
Nervousness + Tension + Anxiety + Panic Attacks + Palpitations + Phobias + Depression + Insomnia + Severe Emotional Distress
• Stress Management
• Anxiety Management
• Panic Management
• Depression Management
• Mindfulness
• 6 Methods of Relaxation
• 6 Methods of Meditation
• Cognitive Behavioural Therapy (challenging negative thoughts & beliefs)
• Neuro-Linguistic Programming (mental exercises to improve negative behaviour)
• Life Coaching Tips
• Goal Setting and Achieving
• Philosophy (how to live a positive and fulfilling life)
• Healthy body – healthy mind
• Yoga Stretches
• Healthy eating
• Self-Awareness Exercises
• Self-Esteem Building Exercises
• Self-Empowerment Exercises
• Understanding and recognizing Stress, Anxiety and Depression
• How to Overcome Sleep Problems
• How to Plan a Positive Future

Which conditions can Get Your Life Back help?

Below is a list of conditions that can be helped or overcome by following Mary’s advice, guidance and instructions in
Get Your Life Back:

 General Stress including:
• Emotional Stress
• Mental Tension
• Nervousness
• Relationship Stress
• Work Stress
• Worry
• Generalized Anxiety Disorder (G.A.D.)
• Obsessive Compulsive Disorder (O.C.D.)
• Panic attacks
• Phobias
 Physical Stress including:
• Back and shoulder aches
• Breathing problems
• Digestive Problems
• Exhaustion
• Headaches
• Heart problems
• High blood pressure
• Hyperventilation
• Insomnia
• Irritable Bowel Syndrome
• Lethargy
• Migraines
• Muscle pain
• Palpitations
• Pre-menstrual tension
• Skin Disorders
• Ulcers
 Depression including:
• Atypical Depression
• Chronic Depression or Dysthymia
• Low mood
• Major or Clinical Depression
• Post Natal/Post-Partum Depression
• Reactive or Situational Depression
• Seasonal Affective Disorder (S.A.D.)

 Aggression and Anger Problems

 Apathy and Lack of Motivation



 Chronic Worrying

 Lack of Confidence

 Low Self-Esteem and self-worth

Unmanaged stress can also contribute towards, worsen and exacerbate many major health problems such as:
• Alzheimer’s disease
• Asthma
• Cancer
• Gastrointestinal problems
• Heart disease
• Obesity
• Rheumatoid Arthritis and other autoimmune diseases
• Type 2 Diabetes

Whilst stress can cause many health problems, such as those listed above, many health problems are also conversely the cause of stress. This ultimately leads to a vicious circle which can be very difficult to escape from.

However, when the stress is managed and the unpleasant symptoms of stress are reduced or eliminated, there is also a reduction in the severity of the condition. The pain that often accompanies many illnesses can reduce and the emotional and mental attitude toward the illness can improve resulting in greater acceptance and overall peace of mind.

Who is Get Your Life Back for?

THIS BOOK IS FOR EVERYONE, NOT JUST THOSE SUFFERING THE ILL EFFECTS OF STRESS, ANXIETY AND DEPRESSION. Get Your Life Back can enhance the quality of your life whether or not you are in need of therapeutic help, direction or guidance. The help and advice found in this unique, unrivalled 12 week programme contains skills and coping strategies that, if put into action will result in you becoming a more relaxed, self-aware, mentally and emotionally stronger and positive person. It provides the tools you need to create a healthy, successful and more meaningful future that we all desire and to which we all aspire.

Why do we suffer from stress and related conditions?

We are not born with stress, anxiety or depression. So why are so many people suffering the unpleasant symptoms and effects of such conditions? The answer is simple – Life! As we make our journey through life with all its ups and downs, twists and turns and stresses and strains, we collect large amounts of baggage which can lie heavily on our shoulders and on our minds, weighing us down; slowing us down. Many of us can feel overwhelmed, swamped and exhausted. Some find it difficult to function normally and to perform daily duties. If we are not adept at handling this baggage we can crumble and fall under its weight. Some of us collapse, breakdown, or have to stop because we can’t go on any further, any longer: It’s a bit like stepping off the roller coaster and crashing straight into a brick wall.
Stress engulfs our minds and emotions. Many will begin to experience the many unpleasant effects of anxiety which can in turn lead to panic attacks or other anxiety disorders. Low mood and depression is often linked to stress and anxiety and if we have all three conditions: stress, anxiety and depression, we can find ourselves stuck in a serious vicious circle which will become ongoing until we begin to manage it effectively.

What about Medication – does that help?

Not everyone wants to take medication, and in fact medication alone is rarely the answer. Studies suggest that both medication and therapy together result in the best outcome. However, Get Your Life Back contains numerous coping skills and strategies that have proven successful and offer true and effective relief from stress, and stress related conditions, whether or not you are taking medication.

Some Statistics

Stress has a huge impact on industry and commerce throughout the world, costing the USA more than $300 billion annually. A survey in 2012 estimated that stress is among the biggest problems in the British workplace, costing the British economy an estimated £3.7 billion per year. If you look at the global statistics on the number of people suffering depression and stress (including anxiety), The World Health Organization reports that at least 350 million people live with depression, and that it is the leading cause of disability worldwide. It affects not only the person with depression, but their loved ones too.

Depression often starts at a young age and more commonly affects women than men. One to two mothers out of ten have depression after childbirth. Yet only about 25% of people have access to effective treatment for stress, stress related disorders and depression. Get Your Life Back meets that need with 84 days of continuous coping strategies and techniques, help, advice, information and support not just for the sufferer but for their loved ones too.

The Mind / Body Link

Stress affects every organ and gland in the body and it is estimated that between 75% and 90% of patients visiting their doctor will be suffering from underlying stress related ailments. Stress plays a large part in many conditions such as headaches and migraines, high blood pressure, heart disease, diabetes, asthma, arthritis and digestive and skin problems.
A great amount of research has now proven, and it is now recognised, that the mind and body are not two separate entities. The body and mind are as one. They work together, and on reflection it is easy to understand how this is true. You only have to think of something that makes you sad, and your body releases tears, (we don’t tell ourselves to cry). It follows therefore that if you are mentally and emotionally distressed your body will pick up the message and react accordingly. A great many patients and clients I worked with found that once they began to practise their coping strategies and were able to manage their stress, they felt not only mentally and emotionally better, but felt physically better too. If you have physical conditions, pay attention to what happens to those conditions once you start working your way through Get Your Life Back.