Category: Honiton hypnotherapy

Spring Clean Your Mind

Spring Clean Your Mind

Spring is definitely here. I have even packed away my winter woollies and snow boots and dug out all my t-shirts! It is at this time of the year that we often spring clean our houses and clear the clutter. However, what about our minds and emotions? Aren’t they also due for a good clear out? April is Stress Awareness Month, here are a just few ways you can clear the clutter from your mind and reduce your stress levels at the same time.

Forgive and Forget

Are you holding onto anger or upset from a past relationship? Maybe you just cannot forgive someone for something they said or did. Have you ever thought about who you are hurting most, though? Holding onto resentment can leave us feeling stressed. Anger is a very negative emotion and effects our bodies in all sorts of ways, leading to headaches, digestion problems, insomnia, anxiety, depression, high blood pressure, skin problems, even heart attacks and strokes. So, maybe it is time you let it go for your own sake.

Forgiveness doesn’t necessarily mean that you are condoning the other person’s behaviour, you are just looking after yourself by not carrying that pain around any longer. So, make a list of those that have hurt you and be the better person. Decide today on ways you can show forgiveness and start clearing out that negativity.

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 “Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.” Buddha

Let Go of Stress

Make a list of all that negative clutter. What is worrying you? What is making you anxious? Split that list into two; those that you can change and those that you can’t. If you have no control over it, there is no point in worrying. Have faith that things will turn out for the best, whatever that might be. Be comfortable with the unknown and let life take its course. Burn or shred that list of worries that cannot be controlled and LET IT GO!

Now look at the list of things that you could do something about. Prioritise it and start working your way through it, crossing them off one by one. Even if you just tackle one a day, you will feel as though you are taking control and getting those anxieties out of your mind. Now that it is on paper, put it to one side as you don’t need to carry it around with you day after day.

It is also worth spending some time each day on relaxing both physically and mentally. Listen to the free mp3 on my website (sign up here) to give both your mind and body that time it needs each day to wind down.

yoga, meditation, hypnotherapy, mindfulness, visualisation, relaxation, stress relief

Focus on Future Goals

What were your resolutions in January? Have you managed to stick to them? If not, don’t worry. Spring is a time of regrowth and renewal and a great time to start again. Tomorrow is a new day; a new start.

Spend some time relaxing and visualising yourself achieving all those things that you planned for the future, whatever that might be. It could be health related, such as giving up smoking. If so, see yourself as the non-smoker you want to become and set that goal firmly in your mind. Maybe you want to lose weight? If so, visualise yourself as the slimmer version of you, wearing the clothes that you dream of wearing. How will you move? How will you feel?

Perhaps your goal is work-related? Are you starting your own business or hoping for that great promotion? See it in your mind and act as though it will happen. Maybe write a page on the person you will be by the end of this year. Write it as though you are in December, looking back on 2017. Where are you? How did you get here? What steps did you take to achieve your dream?

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Whatever your goal, see yourself achieving it and do this daily as a great meditation exercise.

Mind Massage

If you would like any extra help with relaxation, please think about coming to one of my mind massage sessions. It is a great way to experience hypnotherapy for the first time and give your mind a little mini-holiday while de-cluttering and putting everything back into perspective.

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PTSD

PTSD

What is PTSD (Post Traumatic Stress Disorder)?

PTSD, or Post Traumatic Stress Disorder, is a condition that can occur following the experience or witnessing of  life-threatening events such as military combat, natural disasters, terrorist incidents, serious accidents, or physical or sexual assault in adult or childhood. Most survivors of trauma return to normal given a little time. However, around 30% of people will have stress reactions that do not go away on their own, or may even get worse over time. These individuals may develop PTSD. People who suffer from PTSD often relive the experience through nightmares and flashbacks, have difficulty sleeping, feel detached from real life and unable to communicate with friends and family.  These symptoms can be severe enough to significantly impair the sufferer’s daily life.

Who suffers from PTSD?

Anyone who has witnessed a severe trauma could be susceptible to PTSD and it is estimated that up to one in 10 individuals may be affected by the condition at some stage during their lives.

However, some individuals who work within certain professions, and some individuals who exhibit certain risk factors may be more prone to develop the condition than others.

According to some studies the condition is present in approximately one in two female rape victims, one in three teenagers who have survived a car accident, two in three prisoners of war and one in five fire-fighters.

Those who have previously suffered from a mental health condition or who have a family history of mental health concerns are also considered to be at a ‘high risk’ of developing PTSD after being exposed to a harrowing event. It is estimated that up to four in five PTSD sufferers are affected by other mental health problems

What are the Symptoms of PTSD?

In some individuals the symptoms will develop very shortly after the event, but for others the onset may be delayed by a number of months, or even years after the trauma first occurred. People with PTSD usually experience three main kinds of symptoms:

1. Reliving the Trauma

The sufferer may feel as though they are reliving the trauma in some way. There are a number of ways in which people may relive a trauma. They may have upsetting memories of the traumatic event which can come back at any time, day or night, completely out of the blue. At other times the memories may be triggered by a traumatic reminder. Examples of this may be when a soldier who has returned from combat hears a car backfire, a motor vehicle accident victim drives by a car accident or a rape victim sees a news report of a recent sexual assault. These memories can cause both emotional and physical reactions. Sometimes these memories can feel so real it is as if the event is actually happening again. This is called a “flashback.” Reliving the event may cause intense feelings of fear, helplessness, and horror similar to the feelings they had when the event took place. Many sufferers of PTSD suffer extreme nightmares or night-terrors.

2. Avoidance and Numbing Symptoms

Individuals with PTSD may try to avoid situations that trigger memories of the traumatic event. They may avoid going near places where the trauma occurred or seeing TV programmes or news reports about similar events. They may avoid other sights, sounds, smells, or people that are reminders of the traumatic event. Some people find that they try to distract themselves as a way to avoid thinking about the trauma.

Numbing symptoms are another way to avoid the traumatic event. People with PTSD may find it difficult to be in touch with their feelings or express emotions towards other people. For example, they may feel emotionally “numb” and may isolate from others. They may be less interested in activities they once enjoyed. Some people forget, or are unable to talk about, important parts of the event.

3. Arousal Symptoms

People with PTSD may feel constantly alert and anxious after the traumatic event. This is known as increased emotional arousal, and it can cause difficulty sleeping, outbursts of anger or irritability, and difficulty concentrating. They may find that they are constantly ‘on guard’ and on the lookout for signs of danger. They may also find that they get startled very easily. Often, close friends or family members may notice a change in the individual’s personality.

PTSD is complicated by the fact that you may develop additional disorders such as depression, substance abuse, problems of memory and cognition, and other problems of physical and mental health. The disorder is also associated with impairment of the person’s ability to function in social or family life, including occupational instability, marital problems and divorces, family discord, and difficulties in parenting.

Complex PTSD

Complex PTSD occurs after a person has suffered years of trauma, rather than a one-off event. For example, a child who has spent years being abused by a parent or carer may end up suffering with complex PTSD.

How Does Hypnotherapy Help?

Hypnotherapy is an extremely kind, gentle and respectful method of treating PTSD as the client is relaxed and can observe themselves from a distant or dissociated perspective via a TV screen in their mind. There is absolutely no need for them to give details of the trauma or abuse if they don’t want to and they will NOT be asked to relive the traumatic event.

I use ‘The Rewind Technique’ to help PTSD sufferers as I believe it is the kindest, quickest  and most effective treatment. You can read more about The Rewind Technique HERE.

How Many Sessions will I Need?

This depends on the complexity and severity of your case as everyone is different. Some people can be treated in just one session, for others, it may take four to five, spread over weekly or fortnightly visits. We will work together to decide how many sessions you need and take things at a pace that suits you. However, you should start feeling better after just one visit.

If you think I may be able to help you with your PTSD symptoms, please contact me today and arrange an appointment.

I look forward to hearing from you soon.

Children Suffering from Anxiety

Children Suffering from Anxiety

This week is Children’s Mental Health Week. Our children seem to be under more and more pressure so, not surprisingly, anxiety is at a high level among children in the UK with 66% of year 6 primary pupils feeling that they worry “all the time”.

At the end of last year, the mental-health charity Place2Be surveyed children in the top primary year at 20 schools across England, Scotland and Wales and found that concerns about family and friends and fear of failing at school are the top causes of anxiety.

Of the 700 children surveyed, 54% worried about the well-being of their family, 48% had concerns over the well-being of friends and 41% felt anxious about school work.

In addition, 40% felt their worries got in the way of school work, almost 30% said that once they started worrying they could not stop and 21% said they did not know what to do when worried.

There was a gender divide, with 36% of girls worrying about being bullied, compared with 22% of boys.

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More girls (28%) worried about their looks than boys (18%) but 24% of boys worried about being angry compared to 16% of girls.

The most common coping strategies were talking to family members (72%) or to friends (65%), while 65% of boys calmed themselves by playing computer games compared with 39% of girls.

How Can We Help?

More than 80% of the children surveyed said the best way for adults to help was to listen sympathetically and pupils said it was important to be kind to anxious classmates. .

“I give them a hug and tell them not to worry and everything is OK,” said one 10-year-old.

The charity’s chief executive, Catherine Roche, said primary school was often characterised as innocent and happy.

“But in reality we know that young children can worry about a lot of things, whether it’s something going on at home, with their friends, or even about bad things happening in the world.

“It’s perfectly normal to worry from time to time, but if these worries become more serious or persistent, it’s important that children know where they can turn for help.”

If you are worried that your child  is suffering from anxiety, it is important to talk to them about it. It is also a good idea to contact their class teacher and find out how they have been coping in school.

Hypnotherapy can really help children learn to relax and deal with the stresses and strains of everyday life. It is also a great tool for boosting self-esteem.

If you would like to know more about how hypnotherapy can help your child with stress and anxiety, please contact me for a free 30 minute consultation. I am a mobile therapist in the East Devon area, so I can visit you and your child at home in the evenings or at the weekend.

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Hypnotherapy for Pain Relief

Hypnotherapy for Pain Relief

Hypnotherapy has been shown to be very effective in reducing many types of pain and it has helped me take control of my own Fibromyalgia symptoms.Of course, before you see a hypnotherapist, you must have consulted a doctor to find out the cause of your pain. It is also worth remembering that hypnotherapy is a complementary therapy designed to work alongside traditional treatments, not replace them.

There are two types of pain, acute and chronic. Acute pain is a short-term pain, often caused by an injury or short-term illness which gets better quite quickly. Chronic pain lasts for much longer and is usually caused by conditions such as fibromyalgia, arthritis, cancer or an injury that has caused permanent damage to some part of the body. Most people seeking help from a hypnotherapist are suffering from some kind of chronic pain condition.

As a hypnotherapist, I would never want to shut off those pain signals completely, as this can lead to overdoing things and create more pain later on. Also, pain is usually there for a reason and is a useful warning that something is going on within the body that needs some attention. However, learning to control pain signals, especially in long-term health conditions, can make life much easier for sufferers.

As a relaxation method, or “induction” into hypnosis, I often use a progressive relaxation method, starting at one end of the body and gradually focusing on all the muscles and relaxing and letting go of any tension. When working with clients who are in pain, I often find that they are very tense and this can actually add to the pain they are experiencing. A useful exercise is to tense each muscle first and then relax it, so that the client learns to feel the difference between that tension and relaxation.

When the client is relaxed and focused and in what some people would consider a “hypnotic state”, I will then encourage them to visit a control room in their mind where they will learn to turn down the pain dials to the particular part of their body that is bothering them. This is something that they can learn to do themselves over time, so that they can turn their pain dials down anytime that the pain is getting too much.

If you or someone you know is suffering with a long term pain condition and would like to speak to me about how I could help, please contact me for a free half-hour consultation. I am based in Honiton, but I am a  mobile therapist in the East Devon area, so I can come and visit you at home. If you live outside of the area it is still worth getting in touch as I could make you a CD or mp3 recording that you can listen to which will help you with pain control.

Best wishes and I look forward to hearing from you soon.

What is Hypnotherapy?

What is Hypnotherapy?

There is a lot of mystery and confusion surrounding hypnosis which puts a lot of people off. This is a shame as hypnotherapy is such an effective tool for dealing with so many issues. What do you think of when you hear the word “hypnosis”? Do you see a mysterious man waving a pocket watch in front of your face, repeating the phrase, “You are feeling very sleepy!” Maybe your mind turns straight to the stage hypnotists who appear to control the minds of their subjects and get them clucking like chickens every time they hear a bell ring?

So, What is Hypnosis?

There is no question as to whether or not hypnosis works, the problem is that science still can’t decide how it actually works, which makes it very difficult to explain!

The British Society of Clinical and Experimental Hypnosis states:

“In therapy, hypnosis usually involves the person experiencing a sense of deep relaxation with their attention narrowed down, and focused on appropriate suggestions made by the therapist.”

These suggestions are often enough for a person to begin making amazing changes deep within themselves.

The following four extracts are taken from a book by  Dr Hilary Jones’, called “Doctor, What’s the Alternative? He explains hypnotherapy really well, in simple terms that are easy to understand.

Definition of hypnotherapy

“Contrary to popular belief, hypnosis is not a state of deep sleep.  It does involve the induction of a trance-like condition, but when in it, the patient is actually in an enhanced state of awareness, concentrating entirely on the hypnotist’s voice.  In this state, the conscious mind is suppressed and the subconscious mind is revealed.

The therapist is able to suggest ideas, concepts and lifestyle adaptations to the patient, the seeds of which become firmly planted.

The practice of promoting healing or positive development in any way is known as hypnotherapy.  As such, hypnotherapy is a kind of psychotherapy.  Hypnotherapy aims to re-programme patterns of behaviour within the mind, enabling irrational fears, phobias, negative thoughts and suppressed emotions to be overcome. As the body is released from conscious control during the relaxed trance-like state of hypnosis, breathing becomes slower and deeper, the pulse rate drops and the metabolic rate falls. Similar changes along nervous pathways and hormonal channels enable the sensation of pain to become less acute, and the awareness of unpleasant symptoms, such as nausea or indigestion, to be alleviated.”

How does it work?

“Hypnosis is thought to work by altering our state of consciousness in such a way that the analytical left-hand side of the brain is turned off, while the non-analytical right-hand side is made more alert.  The conscious control of the mind is inhibited, and the subconscious mind awoken.  Since the subconscious mind is a deeper-seated, more instinctive force than the conscious mind, this is the part which has to change for the patient’s behaviour and physical state to alter.

For example, a patient who consciously wants to overcome their fear of spiders may try everything they consciously can to do it, but will still fail as long as their subconscious mind retains this terror and prevents the patient from succeeding.  Progress can only be made by reprogramming the subconscious so that deep-seated instincts and beliefs are abolished or altered.”

What form might the treatment take?

“Firstly, any misconceptions a potential patient may have about hypnosis should be dispelled.  The technique does not involve the patient being put into a deep sleep, and the patient cannot be made to do anything they would not ordinarily do. They remain fully aware of their surroundings and situation, and are not vulnerable to every given command of the therapist.  The important thing is that the patient wants to change some behavioural habit or addiction and is highly motivated to do so.  They have to want the treatment to work and must establish a good clinical rapport with the therapist in order for it to do so.

The readiness and ability of patients to be hypnotised varies considerably and hypnotherapy generally requires several sessions in order to achieve meaningful results.  However the patient can learn the technique of self-hypnosis which can be practiced at home, to reinforce the usefulness of formal sessions with the therapist.  This can help counter distress and anxiety-related conditions.”

What problems can be treated by hypnotherapy?

“Hypnotherapy can be applied to many psychological, emotional and physical disorders.  It is used to relieve pain in surgery and dentistry and has proved to be of benefit in obstetrics.  It can shorten the delivery stage of labour and reduce the need for painkillers.  It can ease the suffering of the disabled and those facing terminal illness, and it has been shown to help people to overcome addictions such as smoking and alcoholism, and to help with bulimia.  Children are generally easy to hypnotise and can be helped with nocturnal enuresis (bedwetting) and chronic asthma, whilst teenagers can conquer stammering or blushing problems which can otherwise make their lives miserable.

Phobias of all kinds lend themselves well to hypnotherapy, and anyone suffering from panic attacks or obsessional compulsive behaviour, and stress-related problems like insomnia, may benefit.  Conditions exacerbated by tension, such as irritable bowel syndrome, psoriasis and eczema, and excessive sweating, respond well, and even tinnitus and clicky jaws (tempero-mandibular joint dysfunction) can be treated by these techniques.”

If you would like to know more about hypnotherapy, please contact me for your free half-hour consultation.

How to Keep a New Year’s Resolution

How to Keep a New Year’s Resolution

Do you remember your resolutions from last January? Did you stick to them? If you did, then very well done. If not, you are by no means alone. By January 17th (actually known as ‘Ditch New Year Resolutions Day’ by the way) only around one in ten of us will have stuck to our resolution. So, where are we going wrong?

Well, firstly, we tend to make a list of completely unrealistic goals with no real plan of how we will achieve them. Very often they involve denying ourselves something we really enjoy without thinking about how we will replace it. Also, as humans, we find big changes very difficult to handle, especially when we are feeling particularly emotional or have other problems that need our attention. It all becomes too much to handle and we tend to fall back on old habits such as smoking, drinking or comfort eating as a way of coping. The other problem is that the small part of our brain responsible for willpower (the pre-frontal cortex) has a lot going on. This is the part of our brain that determines our personality and holds our short term memories. It is constantly busy solving problems, planning our day and deciding how we interact with others. Burdening it with other responsibilities is sometimes just too much, especially without the help of the rest of the brain, which is often fighting against it. As much as the rational, pre-frontal cortex is saying, “No, you shouldn’t eat that chocolate cake,” the rest of the mind (around the other 90%) is telling us how much we REALLY want it and linking back to old memories of how good it tastes. You know what I mean. We’ve all been there!

So, with all this going on in our heads, is it ever possible to keep a resolution? Well, yes, I think it is. After all, some people do manage it. It just takes a little planning. Here are my top tips on achieving a successful New Year’s Resolution.

1. Only Make One Goal

Decide what you really want from life this year. What is most important to you? It has to be something you really want, or you are doomed to fail before you even start. Also, it has to come from you. If it is something you are doing for another person, then you may as well not bother. Focus on just one thing at a time. Saying that you are going to give up smoking, lose weight and start going to the gym twice a week is just not achievable. Start with the one that you think is most important. You can always make more changes later on.

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Set a Clear Goal

2. Break It Down Into Smaller Steps

Decide how you are going to achieve your goal and take it one step at a time. Going cold turkey might not always be the best way. Perhaps you need to cut down slowly. So, make a plan and write it down.

3. Reward Yourself

If you are doing well, reward yourself with something you enjoy. Often, our resolutions involve giving up something we love. That is very difficult to do. So, when you have had a good day, treat yourself. It is important that we don’t feel we are denying ourselves, so think of ways of replacing the unwanted habit with something healthier. Make a list of other things you enjoy and make the time and effort to do them instead. It could be to buy something new with any money you have saved. Instead of a packet of cigarettes, buy yourself a favourite magazine, for example. It may be a massage or a luxurious hot bubble bath at the end of the day.

4. Set up Coping Strategies

When are your weakest moments? How are you going to get through them? You might arrange to call a friend or loved one to talk to when you are feeling that you need a little extra support. Perhaps you could try mindfulness exercises and practise just being in the moment. Often, a craving will pass if we just take some deep breaths and give it time.

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Ask for help when you need it

5. Don’t Beat Yourself Up

If you have a bad day, it doesn’t matter. All is not lost! Just put it behind you and start again tomorrow.

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Tomorrow is another day to start afresh

How can Hypnotherapy Help?

The unconscious mind is responsible for so much, including habits and cravings. Somewhere, deep down, your mind has learned to associated the unwanted habits with pleasure and comfort and it has made you believe that you need these things in your life in order to survive or to be happy. Hypnotherapy helps by reaching deep into your unconscious and using suggestions to bring the rest of your mind in line with your conscious wishes and your rational thoughts. It means that you are not using just willpower alone. Of course, it isn’t a magic cure. You still have to really want the changes and put in the effort, but it can make your resolutions much easier to stick to. I can also teach you some NLP techniques to keep up your sleeve for those really tricky times!

If you would like to discuss how hypnotherapy and NLP can help you, please send me a message and we can arrange a free half-hour chat. I look forward to hearing from you soon.

Happy New Year and Good Luck for 2017!

Happy New Year, 2017,

Stop Smoking

Stop Smoking

Kick the Habit

Imagine how great your life would be if you were no longer a smoker. No more standing out in the cold while you take your cigarette breaks, no more of that bad breath, nicotine stained fingers or the constant smell of old cigarettes following you wherever you go. Now think about the health benefits. It is said that smokers live an average of ten years less than non-smokers. Just think about all the cancers and other nasty diseases that are associated with smoking. Have you worked out recently the amount of money you are wasting on cigarettes? The Tobacco Manufacturers’ Association lists the rrp of a packet of 20 cigarettes as £9.40. How many do you smoke a day? How many per week? How many per month? What else could you be doing with all that money? 

stop smoking, quit smoking, smoking cessation, stop smoking with hypnotherapy, hypnotherapy to stop smoking, Honiton Hypnotherapy, ashtray, fags

Now, I know that you are most likely reading this because you have thought about all those things and you really do want to stop smoking for good. If so, have you ever considered hypnotherapy? 

 

How Can Hypnotherapy Help Me?

Hypnotherapy works by accessing the unconscious part of your mind that is responsible for all habits. Until now your unconscious mind has been programmed through years of repetition, to believe that smoking is benefiting you in some way. This makes it really hard to break that habit, even if you consciously want to stop. After all, the unconscious mind is much bigger and far more powerful than the 10% conscious mind that you are aware of and that is why it tends to win.Through deep relaxation we can work together to reach that part of your mind and reprogramme it through a series of suggestions. This way, your conscious and unconscious mind can work in unison, rather than fighting against each other, which is what has possibly happened in the past when you have tried to quit using willpower alone. 

We will also discuss why you started smoking, what you feel you gain from it and what has stopped you from quitting in the past. We can then think of ways that you can gain those positive aspects in a healthier way. 

Obviously, you still have free will, so you really have to want to stop smoking. Hypnotherapy cannot make you do anything you don’t want to do and it is much more effective if you want to do it for yourself. 

If you would like to discuss how hypnotherapy can enable you to become a non-smoker, or you have any questions, please contact me. I look forward to hearing from you soon. 

stop smoking, quit smoking, smoking cessation, stop smoking with hypnotherapy, hypnotherapy to stop smoking, Honiton Hypnotherapy