The Benefits of Solution Focused Hypnotherapy
Aims to create new neurological pathways, this helps to bring about change. Our minds influence how we feel, both emotionally and physically.
IF WE WANT TO FEEL DIFFERENTLY. WE HAVE TO START THINKING ABOUT THINGS IN A DIFFERENT WAY.
Stop anxious thoughts in under a minute.
How to put anxious thoughts to a stop in less than 60 seconds.
When anxiety takes hold, it can be hard to think of anything else. Often the thought turns up uninvited and proceeds to dominate your mind until something else catches your attention.
Anxious thoughts can act like a computer virus – stopping the computer from working until it is eradicated. The following ‘observe – trust – move’ technique from Barry Joe Macdonald (creator of ‘Panic Away’) has proven helpful for those who struggle with anxiety to stop anxious thoughts in less than a minute.
The first thing you should do is acknowledge that the thought is a fear. Label it as nothing more than a fear and try not to get emotionally involved with the thought.
The next step is to trust that what you are worrying about is most probably not going to happen. Most of the anxious thoughts we have are about eventualities that may or may not happen. Worrying about this is a waste of both time and energy, so it is important to trust that things will work out.
The final stage of this technique is to move your attention away from the anxious thought. Try to focus on something positive that takes your thoughts away from anxiety. It can be helpful to focus on what you are doing. Become mindful of what is around you – if you’re walking down the street, look at peoples’ clothing and take in the views and scents.
Keep calm and preserve your heart health
New research shows getting angry can put our health at risk, so we’ve come up with five top tips to help you beat the rage.
A new study from Harvard University has found that people are five times more likely to have a heart attack following an angry outburst. Rage increases blood pressure, our heart rates and the stickiness of blood – factors which can greatly increase the risk of cardiac arrest.
While many will get angry only rarely, some people will find it difficult to control their rage and will have regular outbursts. If you’re worried this might be you, take a look at our short guide to discover ways of managing your rage to potentially manage your health too.
Count to 10
Rather than losing your rag straight away when someone has annoyed you, take a minute or even a few seconds to count to 10 and recharge. This will help you to come up with a better way of getting your feelings/point across rather than by means of an uncontrolled outburst that you may regret.
Avoid unhealthy habits
Reaching for a bottle of wine, a huge chocolate bar or cigarettes to help relieve stress after work is considered the worst way to manage anger. This ‘avoidance behaviour’ will only build up more anger as it doesn’t deal with the root cause of stress directly. Try to resolve any issues that are making you angry before you go home.
Put aside some ‘me time’
Not having enough time to ourselves can lead to the build-up of stress and agitation. In Britain we work the longest hours in Europe, which means on top of social time we spend very little time relaxing and unwinding. Put aside two nights a week to indulge in hobbies, exercise or watching a box set in bed to make a huge difference to your stress levels.
Mood is greatly affected by diet and lifestyle, so taking regular exercise and replacing junk foods with healthier alternatives will make you much more resilient to moments of stress. Activities such as swimming and yoga can also help to clear the mind.
Take time out during the day
If you are spending several hours a day hunched in front of the computer screen and sat in a tiny office you should always make sure you take a breather to replenish your mind and body. Try to take regular 10-15 minute breaks throughout the day, just to step outside and enjoy the fresh air, or go for a walk around the building to stretch your legs. You will feel instantly brighter and refreshed.
CAN HYPNOTHERAPY HELP WITH SLEEPLESS NIGHTS?
Sleep, that place that we go to to help our body revitalise itself and prepare to cope with the following day. A place where we should be able to wind down and let our minds float out to sea or across some distant landscapes and wake up feeling completely renergised, focused and looking forward to the day ahead.
The sad truth is that more than a third of people suffer from some sort of insomnia at some point in their lives. This includes trouble falling asleep, waking up during the night or just waking up far too early in the morning. There are some things that we can all be aware of that can help us get a good nights sleep.
1. Try not drink too much caffeine throughout the day.
2. Try not too eat too late at night
3. Try not to work on your phone or laptop late at night.
All of these can interfere with our natural chemicals that help us sleep at night and cause us to have an interrupted sleepless night.
Our problem is that sleep is one of the most important elements of our bodily functions and it can start to become a serious problem when we are suffering anxiety, depression and of course every day stress.
Unfortunately the effects of prolonged bouts of sleeplessness can then result in a lack of motivation, irritability, reduced problem solving skills and an ability to cope with stress. We have all been there - so tired you collapse onto your bed and feel like you could sleep for a year, then get into bed and the thoughts start to fly around your head like a Ferrari doing 220 miles on hour on the Autobahn and before you know it you're wide awake.
So really, it is our thoughts and the way we are thinking about things that in turn causes us anxiety and this is the common cause for many a sleepless night. Hypnotherapy can help insomnia by addressing the underlying anxiety, which may be caused by a relationship issue, finances or work environment for example.
When we ruminate on problems this just makes them seem bigger and out of our control and even small issues can seem like Godzilla in the middle of the night. A good hypnotherapist can work with a client to help alter their habitual responses to problems and assist them to develop more helpful coping strategies.
Hypnotherapy sessions can help to change unwanted patterns of behaviour and as result reduce anxiety levels which in turn often leads to sleeping patterns improving naturally. Reducing anxiety and stress helps to clear your mind allowing you to have a better nights sleep and live a life more balanced.
So if you want to get a good night sleep in 2016, why not consider contacting a hypnotherapist to get a head start and help get a better nights sleep.
IS STRESS MAKING YOU SICK?
The fact is a small amount of stress is good for us. It helps to motivate and focus us on achieving a goal or target. The problem is, we were never designed for chronic stress. Actually, we evolved to use the stress response to survive. The thing is we no longer live in caves and we are not running away from saber-toothed tigers, so really it is more a hindrance than a help.
When we are under stress our bodies actually think it is under attack and as a result it goes into something we call the fight, flight or freeze mode. Our body then releases lots of different chemicals, such as adrenaline and cortisol. These are chemicals that get us ready for action. When this happens the body naturally diverts blood to certain muscles and shutting down other bodily functions, like our digestion. So when we are stressed and that stress becomes chronic, it can affect us by causing things like irritable bowel syndrome (IBS), skin irritations and an increase in weight around our tummy area. This increase in weight has a knock on affect in causing increased rates of heart attacks, stroke and type 2 diabetes. Stress is also an increasingly common trigger for migraine headaches, anxiety and depression.
How can we break the stress cycle?
More often than not we tend not to deal with stress until it becomes overwhelming. However, if we learn certain tools and strategies to help us deal with stress right away, we can feel better and improve our health. “By learning to reorganise the thoughts and feelings of stress early, you can break the stress cycle before it starts”.
The following strategies can help:
1. Setting limits on technology
In this constantly busy world of ours it is easy to be jumping from mobile phones back to computers, checking emails, messages. Set yourself a time when you turn it all off to let your mind wind down.
2. Avoid stimulants
When you are stressed, your body becomes naturally stimulated to go into fight or flight, so reducing things like coffee and alcohol will help reduce the stressed state. Drinking plenty of water keeps you hydrated and helps reduce the stress levels.
3. Go for a walk
Step outside and get some fresh air. Research shows that walking can reduce stress hormones, boost your feel good endorphins and help to take your mind off your worries.
4. Try a bit of self-meditation
Take yourself away somewhere quiet for five minutes and allow yourself to just focus on your breathing and allow yourself to be in that moment.
5. Allow yourself downtime
These days if we are not busy all the time, we think of ourselves as being lazy. In fact, downtime eases the sense of being overwhelmed and it gives our brains time to make new connections that help us provide solutions, rather than focusing on the problem.
6. Being able to say no
Sometimes we need to just say no and not feel guilty.
7. Gaining a good night`s sleep
Allow your body and mind to relax before going to bed. Create a wind down routine. Perhaps like taking a warm bath, listening to music or reading something light to assist your drifting off.
Hypnotherapy is a very effective method for dealing with stress. It helps you understand and manage your emotions in positive ways to help relieve stress. It can assist you to communicate better, overcome challenges and negative thoughts. It can help you to have clarity and develop new, healthier ways of thinking and feeling. By doing this you can learn to cope with the stresses that life brings.
How hypnotherapy helps you get a better nights sleep
In our busy, modern lives where we are constantly juggling work schedules, finances and family life. All too often, it is easy to find ourselves feeling too stressed to sleep.
Well, if that sounds like you then you might want to book in with me and sleep better at night. We all live increasingly busy and hectic lifestyles and modern living can see our stress levels quickly build up. When we sleep our brain gets rid of some of the stress during Rapid Eye Movement, or REM sleep.
Why do we wake up in the middle of the night?
Unfortunately REM is limited to 20% of our sleep pattern, so, if there is a lot of perceived stress in your life, then you quickly use up the REM. As a result, you may find that you wake up feeling uncomfortable and struggle to return to sleep.
I use Solution Focused Hypnotherapy to help people focus on positive aspects of life. This helps clients find solutions to their issues. We use a combination of psychotherapy and trance, a safe hypnotic technique.
By minimising stress and giving back control this infiltrates to other waking areas of your life and you can experience a successful night’s sleep.
It may take a number of sessions for the effect of therapy to be felt but its effects can be very beneficial. Not just for aiding sleep but the techniques can also be used to help with Confidence, Stress Anger Management and Self Belief issues.