SO, WHAT CAN YOU DO ABOUT STRESS? Lots! Be prepared to shake that worry, fear and overwhelm loose and let it go with your choice of tools, techniques and strategies.

First, we suggest you access and use our unique and invaluable tools



Judy Hinwood guides you by video to a healthier relaxed state.

STOP. Just stop. Press the PAUSE button. Your health needs it. Your life needs it. You deserve it. Your family deserves the best you that you can bring forward. REST. Just rest till you are better able to see your way forward with more clarity. If you really haven’t much time now to stop, then do the quiet relaxation or meditation tools. But STOP. It is possible that your body will stop you if you don’t.

Take a break!


Stress Reduction Strategies

Scream or yell into a pillow if you need to. Go for it. An alternative is go for a drive in your car with the windows up and scream as you drive.

Now, for an hour, for a day, for a minute, take all those worries off your shoulders, back and wherever else you are storing them. You have a big green garbage bag in front of you to put all that stuff into. It’s so worth the time to check through your mind and all your body to ‘catch’ the stress and get rid of it. You might see it, feel it, imagine it or just know where it is – whatever your gifts and talents in your mind are, use them and go for it. No judgements, allow all this to just be fine.

To relax, do something you LOVE like painting, playing with a dog, walking in nature, hiking, and do it full-on, focussed, so your mind can switch itself off.

Find an object like a flower or bird or piece of art that you really like. Look at it, enjoying it and focussing on whatever you like about it, the beauty, the sounds, the colours. Breathe slower than usual and more deeply for a couple of minutes. If your mind wanders, just come back to focussing on your appreciation of the object.


Write about the things that are bothering you. Right now please pick up a pen and paper and get it all down – without judging it or you. It all just IS. This is what is happening and this is how you feel about it. This hopefully will lead to some OK’ness with ‘what just is’. How to cope can become clear after doing this. Later, a journal to record your healing journey works well for lots of people.

Attack’ a cushion. Taking a tennis racquet or similar, and beating the heck out of a pillow or mattress is a brilliant stress releaser. Really let it rip and if you can also say or yell what’s angering you, stressing you etc, all the better. Get that emotion out of your body! ‘Better out than in!’ If you feel tingling in your body like your hands or face, be glad as that is the old energy leaving you. Then step forward out of that old energy into a new and positive vision of how you will move forward. This tool is a beauty if you can get past the self conscious part of how silly you may feel starting it.

Your Brilliant Mind Power – Usually Undervalued

Albert Einstein said: We can’t solve our problems with the same level of thinking that created them.



Fantastic. That means to us that if we just change the way we think that we can change our world. And we can and do change our world by thinking about crucial points like:

  • How did I get to this point?
  • How can I help myself to move forward?
  • What do I do first?
  • Do I need help?
  • What really would make me happy and how can I make that happen?
  • What beliefs do I carry that aren’t helping me, for example, life is hard, people don’t like me, money is hard to come by, and the three basics we see regularly as a life coaches, I’M NOT WORTHY, I’M NOT LOVEABLE, I’M NOT GOOD ENOUGH. All do-able, all think-able, all handle-able. Then we can walk away from the past stressful stuff

Your amazing mind is able to go into different levels of thinking , based now on updated beliefs – you are worthy, loveable and good enough! We suggest that you repeat these new thoughts to yourself with as much positive feeling as you can muster, every morning and/or evening as you give yourself 5-30 minutes of quiet time. ‘I am worthy, loveable and plenty good enough’. For greater clarity and connection to these words we suggest you write them on a card read from the card. This creates a ritual, and habits like this make the process easier. The deeper levels of thinking, reached through the quietening techniques given on this site let the body relax so the tiny cells of your body can heal themselves.

THE major key we offer is this, in summary: We program ourselves for our best life and then our actions bring that about. One step at a time. Or we don’t. We choose, either way. And there is no right or wrong, just choices in each moment.

There are many mind clearing tools on this website that will support you in moving from Stress to Strength. The primary two are:



Judy Hinwood guides you by video to a healthier relaxed state.



Visualisations and Imagery – What are they?

We like to think of visualisations or imageries as ‘games’ we play with our mind, though they are very real. They can make our lives heaven or ‘hell’. The pictures or movies we imagine or replay from the past, in our thoughts, are real forces, real energy, and they create our lives – because they are real energy. If we replay the tough times of our lives and focus on those, we create more of them, and vice versa. It is ‘The Sowing and Reaping Law’, the thoughts that we plant, water, nurture and expect, do grow and come back to us. It’s like a magnet. Let’s give ourselves some new and useful instructions for creating something more brilliant for ourselves.

Albert Einstein said “ Logic will get you from A to B. Imagination will take you anywhere.” He knew we have huge resources in our minds that we just don’t use. These are our birth right to use if we wish to and learn how to do.


Creating imagery in our minds is like opening a door into our future. What we create in pictures or think strongly about is forming as we do the exercises. Holding the image strongly and adding emotions like excitement and enthusiasm about the vision brings the picture into this reality much faster and is healing. It is a highly motivating experience that moves us forward. And we do it with our own conscious minds. Use the exercises below to prove to yourself that you can do this – as well as to bring about better health and a more peaceful and abundant life.

When we are in the middle of stress it can look huge and fill our minds so we can’t see how anything else can be coped with or how we can climb over the mountain of problems. Let’s cut this stress down to size with three imageries:

The ‘Rub That Stress Out’ Tool

  • Best to sit comfortably in a chair. Breathe deeply, low into your belly
  • Remember a situation that is making you worry, anxious, tense or afraid. Get right into the feelings; don’t be afraid here
  • See, imagine, or just think of the situation, the place, the people involved. You might see it in colour or not, up close or not, with sound or not, you may smell it or taste it, large or small. However you do this, is perfect. Imagine it is right in front of you
  • You’re up to the good part. Imagine a huge eraser, like we used in school. Rub that picture out completely. Really let it have all your focus till none remains. Keep breathing for a few minutes till you are quite calm

The ‘Shrink That Stress’ Tool

  • Best to sit straight but comfortably in a chair. Breathe deeply low into your belly
  • Remember a situation that is making you worry, anxious, tense or afraid. Get right into the feelings; don’t be afraid
  • See, imagine, think of the situation, the place, the people involved. You might see it in colour or not, up close or not, with sound or not, maybe smell or taste is involved, large or small. However you do this, is perfect
  • Now imagine the whole picture getting smaller and smaller until it fits on the palm of your outstretched hand. The sounds get softer, the colours dimmer and the emotions you felt are drifting away into the distance
  • Let it shrink further till it is just a tiny speck in your palm and it either disappears or you toss it right away. Keep breathing for a few minutes
  • We expect you will feel much stronger after this exercise. By all means repeat it as often as you need if the emotions or situation appear again (This has been most helpful to me, for example, to shrink the power of overly aggressive people down to tiny size.)


The ‘Really Feel Your Feelings’ Tool

  • Best to sit straight but comfortably in a chair. Breathe deeply low into your belly
  • Remember a situation that is making you worry, anxious, tense or afraid. Get right into the feelings; don’t be afraid here. Make them as huge as you can, exaggerate them if you can
  • Push your feet into the floor, maybe stamp your feet and shake your hands, and if you want to groan, yell or cry, do that
  • Breathe all this out your feet and let it go! This may take some time but it is vital you let go of all you can. Yelling into a pillow is a good tactic and can relieve sore throats and chest tightness caused from emotions sitting in those places
  • You will feel lighter and relieved soon after as layers of old emotion are sloughed off. Rest for a while



No, you don’t have to sit in a cave, cross legged for and hour to meditate. Our lives can be full of things to be done, lists, family, work, and the technology and communications revolution to be handled. It can be challenging to put yourself first and some time for you in your busy day. Great news, it’s way easier than an hour a day.

Meditation is not this great big difficult task that only a few people can do, and is hard and takes years to learn. No, not at all.

We can’t take stress out of our lives altogether as stress is where our lessons are but we can control how it affects us. We can learn to relax and rest, especially when the tools are practiced regularly. We suggest you set aside a time each day if you can – 5 minutes will do to start – to bring in the Relaxation Phase of the stress response. You will feel more peaceful, happier and more able to stay calm. Wellbeing, that elusive feeling, will be easier to find.

The Simplest Meditation

Focus quietly on things that are happening right now, like your breathing and whatever you are doing, focus 100% on it. Be OK with slowing down and consciously being wholly present with the task – cleaning, making a meal, driving, the children’s reading – focus on that only. That is meditation, really experiencing what is in the present moment, without thinking about other things and agendas in your ‘ psychobabble ‘ or mind chatter.

Also, just sitting quietly and breathing gently will do it. Closing your eyes can make it faster and easier. Counting your breath in for 2, hold for 2, out for 2 and hold for 2 makes relaxing easier. You may want to slow the breath down to a 4 count rotation. There you go, you just meditated. And a whole new heathier and happier way of living just started for you.

Later there are more techniques for deeper meditations which are lovely, and still simple, but this is plenty for immediate stress relief.


You may feel like the stress in your life is out of control. We totally understand and have been there a few times ourselves. What we offer is an array of very practical tools, techniques and strategies and you can decide which will work best for you – and work they will if you are diligent.

Take care here as the next statement can feel impossible for you and may drive you away from our words – please don’t let that happen as there are answers for you on this website, We know it. Stick with it please.

Photo personal growth with all areas off it…

Managing stress is about taking control of everything in our lives; our time use, our environment, our food, our exercise, our thoughts, words and actions. It involves changing the things we can change and responding to daily life instead of reacting to it with our old anger, resentment, sadness, anxiety, fears, and beliefs. It involves watching every thought and word and making them more positive and useful with each day.

So, you become more of the person you know you want to be, more confident, capable and able to stay calm when pressure does come in, and it will come in as we are humans learning about life. You make a plan that suits you and your needs and your wants then diarise the steps. You might put a chart up on your wall of the action steps you will take each day.

And you do this plan one small step at a time, one after the other. In a year’s time where will you be? A month from now? Which tools will make the difference? Which tools have to become habits? We so want the best for you and believe in your ability to reorganise your life and health.

More Stress Reduction Strategies For Planning Your Better Life

  • Massage. This can start with rubbing your own temples, the back of your head above your neck, the back of your neck and massaging and lifting those muscles at the top of your shoulders
  • Take a bath. “Oh, for goodness sake, I hear you say”. Still a bath is relaxing, especially with dim lights and candles. ( It took Judy, years to allow myself this small luxury)
  • Yoga and Tai Chi are brilliant
  • Homeopathy is a favourite remedy for stress
  • Regular exercise is one of the best stress busters. The walking daily for half hour is a great way to start. Look for lovely flowers and listen for birds, feel the sun and breezes through your hair
  • Check your diet. For more information click here
  • Keep a diary or journal of your progress, not judging any steps backwards – the ‘human thing’ may happen. Work at writing 3 stress relief things you have done each day eg. Time out to breathe, take a bath
  • Talk with a group going through what you are experiencing
  • Write about whatever is bothering you. Write about what you see is causing your stress so you can work around that. Then, write some possible solutions
  • Take up a new hobby or meet positive people somewhere new
  • Help with caring for pets. They can be so loving, unconditionally
  • Help out with volunteer work. It can help us to see how others live and cope and move forward, and giving from our selves is healing for us. Our self esteem can lift when we are useful and giving
  • Music can be wonderfully relaxing. We suggest heavy metal isn’t the go, but classical and quiet sounds are great. Nature sounds like whales and sounds of birds in the bush are particularly grounding
  • Mentally, focus on what you CAN control, not what you can’t. We need to say again, accepting ‘what is’ is vital to our wellbeing, I know, ‘easy for me to say’. I still urge you to put the past behind you every day as best you can with one or more of our tools, so you can make the most of this vital present moment
  • Allow family, friends and strangers to help you. Say what you need, show you have a plan and are actioning it, and ask for specific help – the worst they might say is no. You are a worthy citizen of this planet and help is somewhere at hand. ‘The P Word’ always applies – Patience!
  • Keep the family and friends generally in the communication loop so they don’t worry about you. Let the children help where appropriate – and know that it’s not their fault
  • Simplicity really works
  • A smile given first lights up the life of the giver and the receiver
  • Goal for 3 ‘funs’ a day
  • Celebrate your wins