Nurtured Minds

Lisa Photios/Pexels Seasonal Affective Disorder (SAD) affects millions of people worldwide throughout the darkest, coldest months of the year. Its symptoms include excessive sleepiness, low mood, reduced motivation, and social withdrawal. Although medical experts believe limited exposure to sunlight may impair our ability to regulate a sleep hormone, melatonin, there is still no consensus as to the cause of SAD and its full spectrum of difficult symptoms. This has resulted in SAD sufferers being unsure whether to try anti-depressant medication, or non-pharmacological devices such as sunlight-imitating lamps. Unfortunately, neither option is ideal for all patients. Identifying appropriate medication can take months for an individual, whilst SAD lamps can be costly or impractical. Hypnotherapy however offers a relaxing, effective and non-invasive alternative that growing numbers of SAD patients are benefitting from this winter. Q: How can hypnotherapy treat SAD? A: By targeting the numerous emotional symptoms of the condition, as well as the lack of exposure to (virtual) sunlight. During hypnotherapy, all treatments can be tailored to the individual. This enables the treatment to be specific to the exact emotional and psychological symptoms an SAD patient is experiencing. A hypnotherapeutic protocol could therefore include the following elements: Hypnotic Sunlight and Warm Climates: During hypnotic trance, a patient can be virtually transported to anywhere they wish. Guiding a patient to a warm, tranquil beach, a tropical oasis, or a luscious summery meadow allows the virtual exposure to bright, warm, sunlight. Multiple studies have demonstrated that hypnotic suggestion has the ability to affect body temperature. A patient can therefore become physically warmer and cosier as they mentally bask in the glow of their sunny, hypnotic rays. As far as their brain is concerned, the sun, light, and warmth are all genuine experiences. This generates a feel-good mood and can even rejuvenate a patient’s energy levels. Increasing the Desire to Socialise: The thought of leaving a warm house to take part in hobbies, or spend several hours socialising with a friend, can be daunting when you are experiencing low mood and low energy. Pseudo-Orientation In Time is a hypnotic technique that guides the patient into their future, allowing them to visualise and virtually experience all of the joys and benefits of returning to their hobbies or social groups once more. This is a very positive technique that reminds an SAD patient of everything they have to gain from engaging with others, and how they can still achieve relaxing, peaceful experiences with friends if they are feeling sleepier than usual. Seeing themselves having a good time is a powerful motivator for patients to return to socialising, as it restores their confidence that they can both manage, and enjoy, their social commitments.     Improving Self-Esteem and Optimism: SAD causes some patients to develop patterns of highly self-critical thoughts, or catastrophising thoughts about the future. Hypnotherapy can use direct suggestion to help patients more easily recognise the many reasons they have to feel proud, capable, or loved, enabling them to challenge critical thoughts should they arise. Similarly, hypnotic metaphor can help SAD patients to see that the future can not be entirely dark, and no matter how cold or stormy, the winter will always give way to spring. If you suspect you are experiencing SAD, or are frustrated with treatments you have tried so far, consider the relaxing and enjoyable approach of Hypnotherapy. Contact the practice today to schedule your first appointment, and discover what sunny climes your mind can be transported to…

“The strain of pain lies mainly in the brain."   Dr S. Mackey   In May 2022, a study reported that 26% of all UK adults are living with chronic pain. Over a quarter of the UK adult population is living with pain they have been told will likely be permanent. However, an increasing number of studies are also reporting that a high proportion of these cases of chronic pain have no  physical cause or injury. Pain Reprocessing Therapy (PRT) , a revolutionary new  psycho therapy for chronic pain, is successfully curing chronic pain in ever more patients who were labelled "Medically Untreatable” . As a consequence, it is now becoming widely accepted that chronic pain originates from the mind, not the body, and can be successfully treated with psychological therapies by removing the  expectation  of pain.   Understanding the pain signal: All pain signals exist only in the brain. When we injure ourself, the injured limb or body part sends a signal to the brain to report structural damage. If we were unlucky enough to break our leg, the signal from the leg would say that a bone is no longer aligned as it should be, and the muscles cannot contract as they should do without further damage occurring. This is not a pain signal per se , but the brain then triggers a pain signal to ensure that we immediately stop trying to walk or run on our damaged leg. This pain signal continues in the weeks after the injury whilst the leg tries to heal. Pain is therefore an important brain signal to protect us from further harm. But sometimes, the pain signal continues even when we are healed and no longer at risk of harming ourselves. This long-term pain is diagnosed as chronic pain .   Why would a pain signal persist when we are completely healed?: Because it’s Neuroplastic . A popular phrase when discussing the nervous system is “Neurons that fire together, wire together”. Any nerve signals that occur at the same time typically “wire together”, so that one automatically triggers the other. This is a neurological shortcut that allows our brains to learn actions and responses quickly and is an example of our brains being “Neuroplastic” (capable of being adaptable).  So when we try to move our broken leg, the leg signals to the brain that there is “ structural damage ”, and the brain produces a strong “ pain ” signal that stops us from being tempted to move it again. The signals of “ leg muscles are moving ” and “ pain ” eventually trigger each other so often that they wire together, helping us to learn that we will feel pain if we try to move our broken leg: This rewiring can sometimes occur so effectively however, that the initial leg signal of “ structural damage has occurred ” is no longer required to trigger a pain response. If this is the case, the brain will continue to signal pain every time  the leg muscles move, regardless of whether the structural damage still persists, or has in fact healed entirely: This long-term experience of pain eventually causes us to expect it: If my chronic pain is Neuroplastic, how do I retrain my brain to stop the unnecessary pain signal? Pain Reprocessing Therapy helps patients to reconnect with their body and feel which sensations are truly there, instead of which sensations they have come to expect. Body Scanning techniques are taught to allow patients to accurately identify positive, neutral, and negative sensations in their body, whilst practicing a non-judgemental mindset. This mindset helps patients to no longer fear pain, which in turn stops them from expecting it. In time, patients are able to focus on the comfortable and neutral sensations they are now able to detect in the formerly painful area of their body, disrupting the pain signal from the brain and helping it to rewire once again: At Nurtured Minds, Pain Reprocessing Therapy techniques are taught and reinforced with hypnotic suggestions. If you suspect that your pain could be neuroplastic, contact the practice today to start the rewiring process and your journey to being pain-free.

“The worst guilt is to accept an unearned guilt.” -Ayn Rand When working through guilt or shame with a patient, I often suggest that they welcome these emotions as a quiet voice. A quiet voice that serves us by reminding us simply when we can be kinder to ourselves or others. Should that voice ever become a deafening shout, or an incessant droning, it is no longer serving us as it should. It can be turned down or muted, just as any song on a radio. Although guilt and self-blame are commonly associated with low self-esteem or low self-worth, in my time as a therapist I have become ever more aware of the relationship between self-blame and control. A person may unconsciously take on unnecessary blame and guilt as a means of feeling a sense of control, especially when a negative experience is initially perceived as being unjustified. This unconscious defence mechanism can unfold as follows: An unexpected, emotionally painful event or situation occurs. The individual has limited, or no control over the negative event/situation. They are unable to see a way to stop the pain they are experiencing. They now have two options: (i). Accept that the pain is entirely unjustified, unfair, and undeserved. Accept too however that they have little control over it, and that bad things can still happen to good people without warning or reason. (ii). Believe that the pain is deserved. That they are responsible for the negative event/situation, and that the pain is simply a justified punishment. Believe too that in being responsible for the negative event, they are naturally also in control of it. The unfortunate consequences of option (i) can be increased anxiety, anger, a sense of hopelessness, or a loss of motivation. The consequences of option (ii) however can be extremely damaged self-esteem, self-worth and confidence; excessive self-critical ruminations; catastrophising thoughts; and ultimately a stressful tendency to try and “fix” situations that are beyond our control. Yet so many of us choose option ii because ultimately, it is easier to believe we deserve the pain we are in, than to accept that our suffering is unfair. So, what choice do we have if both paths ultimately lead to negative consequences? Control is an interesting concept. Some philosophers argue that we have no control. Some neuroscientists would instead maintain that all of our thoughts and actions are predetermined by our unconscious brain, meaning we have full unconscious control, and yet no conscious control whatsoever. I instead uphold that we cannot expect to control everything. We live in a universe that does not allow it. Humans can not control the rotations of all its cogs and wheels. We cannot control lightning, tides, and volcanoes, as much as we can not control another person’s decisions, desires, or beliefs. In all situations however, there will be an aspect that we can control. It may be small or hard to find, but we fundamentally can control our own behaviours, how we treat others, and how we choose to move forward. In option (i) we choose to accept that bad things can happen to good people, but we can also choose to ensure that this does not stop us from trying to do good, or from trying to live a full and enriched life alongside the pain that accompanies us. In doing so, pain can not control us, and we immerse ourselves in all that we can control. “Remember – it is not what is happening, it is how you respond.”

How to free your focus from negative thoughts, images, and memories. I recently had the pleasure of obtaining my Level 2 Diploma in Acceptance and Commitment Therapy. During my studies, I was introduced to the powerful concept of De-Fusion. A simple process to free our minds from the pain of negative fixations, rumination, and catastrophising thoughts. Instead of becoming “fused” with our negative thoughts, or having our daily decisions influenced by them, De-Fusion allows us to see our thoughts for what they are: nothing more or less than words and pictures. De-Fusion is especially beneficial to those experiencing anxiety, stress, or depression, but anyone seeking a clear and mindful outlook can benefit from these easy De-Fusing techniques: 1: Notice For this popular technique, we will use the example negative thought: “I’m not clever enough”. Acknowledge the negative thought that has fused with your sense of self and become a belief: “I’m not clever enough”. Add on “I’m having the thought that I’m not clever enough”. Now also add “I notice I’m having the thought that I’m not clever enough.” In just three quick steps you transform self-critical thoughts into an awareness that negative thoughts are just words, not reality. You De-Fuse from the negative beliefs you previously held. 2: Question When experiencing an anxious, irritable, low, or angry mood, ask yourself: What is my mind telling me right now? How well do these negative thoughts actually work for me? Right now, how hooked am I on these negative thoughts? These questions allow you to easily identify if you have become fused with a negative thought/belief, and consequently provide the mental space to step back, De-Fuse, and recognise how unhelpful the thoughts really were. This is an empowering process as you regain control and direction of your thoughts. 3: Imagine Another good way to De-Fuse and separate from negative thoughts is to use visualisations: Imagine yourself comfortable inside your home. See your thoughts simply as cars driving past outside. Let them come and go. Imagine yourself as the vast, ever-present, blue sky. See your thoughts as clouds drifting by. Even the worst storms can’t harm the sky above them. Imagine yourself as a beautiful golden or white beach. See your thoughts as the waves lapping on the shore. The tide always goes out again. This approach can be used for all thoughts, not just negative words, imagery, and memories. Separating yourself from your thoughts, negative, positive, or neutral, can help you to attain and channel your focus onto what is most important to you. 4: Profile If you notice you are ruminating on an unwanted thought, fear, or memory, De-Fuse by describing it as a separate entity. Ask yourself: What does this thought look like? What does this thought sound like? Does it have a silly voice? Where is this thought located? Where is it dwelling in my mind/body? This concept is similar to seeing our negative thoughts as mischievous demons trying to trouble us. By giving thoughts their own identity, we De-Fuse them from our own beliefs. De-Fusion is just one of the fantastic approaches to wellbeing that ACT encourages. If you believe you could benefit further from this therapy, contact the practice today to book a consultation and discover what more this therapy can bring to your life.

10 beauty standards to make you question who can tell us what is attractive. Every year, the UK population spends millions of pounds on St Valentines Day. A significant proportion of this expense includes investments in new clothing, cosmetics, and hair styling. Before you spend big on a new look, or feel pressured to be “more beautiful” for this specific occasion, consider the following unusual trends in the beauty world that will have you questioning what beauty really is. 1. “Yeaba” (Snaggle Tooth) A current and unusual trend in Japan, Yaeba is the cosmetic insertion of additional teeth to create the “Snaggle Toothed” look. A mouth overcrowded with teeth is associated with youthfulness, innocence, and sweetness in this country, despite many people worldwide typically seeking procedures to straighten and align their teeth. 2. Receding Hairlines The practice of shaving or plucking the female hairline to emphasise a large, domed forehead was especially popular in Europe during the Renaissance, but is still practiced by several tribal cultures today. A hairline receding back to the top centre of the scalp was associated with intellect, virtue, and attractiveness. This directly contrasts the many pricey cosmetic procedures offered today to conceal, reduce, or replace hair loss. 3. Unibrows Why go to the trouble of plucking and shaping your eyebrows to be perfectly symmetrical when you can allow them to grow together and become one beautiful piece of facial hair? In Ancient Greece a singular monobrow was considered a highly desirable aesthetic feature for both men and women, to the degree that many would use charcoal and oils to draw on additional hairs should they struggle to grow their brows together in the centre of their forehead. 4. Sharp Teeth People of the Afar tribe believe pointed, filed, sharp teeth are a sign of great beauty. This look is often considered to be alarming and intimidating by other cultures, however the Afar tribe have followed the practice of filing their teeth for many decades and consider pointed teeth a highly desirable trait in a romantic partner. 5. Pale, Veiny Skin Throughout history, numerous cultures have perceived pale skin to be a sign of beauty, elegance, and wealth (the latter due to servants and labourers of lower classes often developing tanned skin). Women in 17th century Europe aspired to gain this complexion to the degree that they would paint blue veins upon their faces and bodies, seeking to mimic the appearance of translucent skin. This is a stark contrast to the popularity of tanning salons and serums today. 6. No Eyelashes Despite the eclectic range of mascaras, lash extensions, and false eyelashes available on the market today to enhance the thickness and fullness of the lashline, another quirk of renaissance beauty was the perceived attractiveness of a woman with bare eyelids. Eyelashes were associated with “hypersexuality” and impurity during this period in western nations, leading to many women of the time purposely plucking their eyelids entirely. 7. Moustached Women In recent decades the stereotypical image of a beautiful princess portrays a woman with long flowing hair, soft skin, a slender waist, and a delicate countenance. However, in 19th century Persia, two princesses of the time (regarded as the two of most beautiful women in Persia) were idolised for their “Soft, feminine moustaches”. During this period, the traits most often associated with male features became an attractive quality in women and potential brides, with many women wishing to mimic the striking image of the princesses. 8. Black Teeth For thousands of years, black teeth were associated with wealth, beauty, and marital commitment in Japanese culture. Once married, many women would permanently paint their teeth black as an expression of loyalty to their husbands, but the feature was also regularly seen in women searching for their future love. This is quite literally the opposite of the popular cosmetic practice today of teeth whitening. 9. Chubby Cheeks Although cosmetic contouring and facial surgeries are often utilised to define or enhance the appearance of cheekbones, this look was once regarded as extremely unattractive in Eastern culture. During the Tang Dynasty (618-907) round, plump, chubby cheeks were believed to be the most attractive facial features in a partner. Even today in North Korea, a rounded, “moon-like” face is considered highly desirable and beautiful. 10. Eye Bags Another surprising beauty trend in the modern world, Aeygo Sal or “Baby-Fat Eye Bags” are currently considered so “cute” and “adorable” in South Korea that many people have sought a cosmetic procedure in which fat is injected under their eyes to create the baggy effect. Interestingly, the exact opposite procedure is also available worldwide to have fat removed from the undereye area and create a “glowing”, “refreshed”, and “youthful” look. If you are looking to improve your self-esteem and learn to love your natural body, hypnotherapy can help. Consider contacting the practice today.

“And suddenly you know: it’s time to start something new And trust the magic of new beginnings.” Meister Eckhart New Year, new you? Big or small, New Year’s resolutions have the power to be potentially life-changing decisions. Naturally, such resolutions often require positive, but challenging changes to be made to a person’s lifestyle or way of thinking. Both hypnotherapy and New Year’s resolutions share the same goal of creating a lasting and positive change. Hypnotherapy is therefore a fantastic approach to the important changes we commit to each January, and every New Year I have the pleasure of helping an influx of patients ready to smash their goals with the support of hypnosis. Below are popular New Year’s Resolutions that hypnotherapy can help you to keep for good: Weight Loss and Improved Fitness An incredible 47% of Brits committed to weight and diet-related improvements in a recent YouGov resolutions survey! How hypnotherapy can help: Hypnotherapy can help to dissolve negative/unhelpful associations you may have with food that cause you to eat for any other reason besides experiencing hunger. A particularly powerful hypnotic suggestion often applied for weight management is “Food is fuel for the body, and nothing else.” A Hypnotic Gastric Band can be virtually “fitted” under hypnosis to allow the brain to become more acutely aware of the amount of food it is ingesting. This treatment helps patients to understand and control portion sizes, whilst providing their body with the nutrition it actually needs. Quitting Smoking The number of people who successfully go “smoke free” continues to rise year after year. Though independently it can take an average of 5 attempts to successfully quit this habit, hypnotherapy can bring immediate change within 1 session. How hypnotherapy can help: A hypnotherapist will gather information about all known triggers for your smoking habit, be it places, times, activities, or people you often associate with smoking. Using hypnosis they will then break these associations so that your unconscious mind has no desire for a cigarette when next exposed to your previous triggers. Hypnotherapy importantly also helps your mind to recognise that all nicotine “cravings” are purely psychological and that there is nothing within a cigarette that the body needs, or wants. Overcoming a Phobia Phobias can easily become life-limiting fears. A phobia of heights for example may prevent you from flying overseas for holidays, using glass elevators, enjoying a theme park, or simply visiting hilltops with outstanding views. When a phobia stops you from doing something others would regard as enjoyable, it may well be time to tackle it head on. How Hypnotherapy can help: A process known as Hypnodesensitisation can help to dissolve your fear entirely by using hypnosis to gradually expose you to multiple phobic situations in an entirely virtual and safe environment. Under hypnosis, these experiences are often relaxing and even enjoyable, allowing the brain to re-evaluate what had previously caused it fear. EMDR alternatively is a technique that can help to shift even the most stubborn of phobias, or phobias with no known origin, by stimulating deeper levels of the unconscious mind and facilitate emotional healing. Finding Self-Confidence Perhaps you are ready for that promotion this year, but dread the interview panel ahead. Maybe you feel it is time to return to the dating scene, or simply join a new club and make friends. Finding self-confidence has the power to open many doors for you and ultimately transform your life. How Hypnotherapy can help: Hypnosis can guide you to explore and firmly acknowledge your natural talents, strengths, and personality traits that make you the interesting and capable person that you are. By redirecting your attention to your qualities, you mind easily bolsters your self-esteem. Self-criticism or over-dependence on other people’s opinions can be challenged and significantly reduced using guided hypnotherapy protocols. The harsh “negative voice” in your mind can be ultimately transformed into your biggest fan and supporter. Whatever your New Year’s Resolution may be, hypnotherapy can bring you focus, understanding, and powerful motivation to help you reach your goal. Contact the practice today if you too are ready for a New You.

“Oh you’re a hypnotherapist? So you help people quit smoking and… stuff?” The above is one of the most common responses I receive when sharing my profession. Even those with very little knowledge of hypnotherapy are typically aware of how effective quitting smoking through hypnosis can be. This is likely because hypnotherapy has many advantages over other smoking cessation treatments, the key ones being: · It is a rapid form of therapy that can require as little as 1 treatment session. · It does not rely on pills or patches to gradually wean a patient off of nicotine. · It does not leave patients with withdrawal symptoms. The success rate of hypnotherapy can also be attributed to that fact that before a patient is treated for their smoking habit, they must undergo a thorough assessment to determine if they are “Ready”. This assessment checks if the patient is fully aware of the lifestyle changes they shall experience, and are importantly quitting for the right reasons. Below are examples of the questions we ask smoking patients to consider. If you are a smoker wanting to make a positive change this Stoptober, ask yourself: Which statement best describes how I feel?: I should quit / I need to quit / I want to quit. If you are ready to quit smoking, you will want the smoke-free lifestyle. Feeling that you should quit is the first stage towards ending the habit, but knowing that you truly want to is a sure sign of being open to the change that hypnosis will bring. Who am I quitting smoking for? Hypnotherapy focuses entirely upon the patient’s personal goals. Smokers who are wanting to quit for themselves, and not simply a concerned partner/parent/child, are especially likely to be ready to quit for good. How do I feel when I smoke at the moment? Typically patients tell me they feel little to no pleasure when smoking, or are burdened with guilt as they stub out their cigarette. It is also common for patients to describe that the snippets of relaxation smoking gives them, are immediately lost and replaced by frustration, regret, or shame. If these feelings sound familiar, you are ready to do something about them. How would life be better for me once I stopped smoking? Perhaps your health concerns would ease. Maybe you will look forward to more years with grandchildren, or simply a loving partner. You would no longer need to mask the smell of smoke on your clothes, skin, or in your home. Perhaps you would not have to hide your habit from your children, or could spend the money you have saved on that big family holiday… How would I feel about myself once I had stopped smoking? This question can prompt incredibly motivational emotions. If you know that you would feel a deep pride in yourself once you had quit smoking, you are more likely to commit to hypnotherapy and strive for the marvellous changes in self-esteem that quitting will bring. Patients also commonly report that they would feel they had more confidence when facing other life challenges, knowing that they had managed to quit a long-term habit such as smoking. If your answers to these questions have surprised or reassured you, it is the best of times to book an appointment this Stoptober. For those who remain unsure, hypnotherapists are also able to offer insight into the psychology of smoking behaviour, the reasons why alternative attempts to quit may have been difficult, and why the relaxing benefits of smoking are a complete illusion! Contact the practice today if you are ready to be a non-smoker, or simply want to be. This Stoptober, live smoke free.

“A picture is worth a thousand words, but a memory is priceless.” On the subject of memory, hypnosis and hypnotherapy is more commonly associated with amnesia. Specifically, the inability to remember what is said to you by the hypnotist during trance. Although the majority of patients experience this phenomenon (known as posthypnotic amnesia) during therapy, some patients are able to awaken from trance having recovered more memories than they started with. I recently had the pleasure of helping a patient to recall forgotten sequences of a 40-character-strong master password. They visited the practice having been locked out of important banking and social media accounts for several weeks, yet left their appointment two hours later with a clear image of the digits and symbols they thought they had forgotten forever. It is not unusual to employ hypnotic techniques for cases such as this. Hypnosis has helped countless people worldwide to recall not only passwords and pin-numbers, but also the locations of belongings stored in a “safe place”, vital information shared in conversation, and even crucial details documented in eyewitness testimonies. Under the care of a qualified hypnotherapist, hypnosis can furthermore be utilised to safely unveil hidden memories of trauma, contributing to confusing and painful emotions in patients. These memories can then be safely processed and their damage healed throughout therapy under the guidance of the hypnotherapist. Hypnosis is able to access and recover memories such as these above as it able to open channels into the unconscious mind. Events and information that are sent to our long-term memory storage in the brain are deposited into an unconscious part of the mind until the information is needed to be retrieved (remembered) again. Sometimes the mental “pathway” to this information is blocked or impaired, and requires techniques such as hypnosis to clear the way for our memory to travel freely back into conscious recollection. To achieve recollection with hypnosis, a patient is typically guided into trance and mentally taken back to the time when they set their password, witnessed the important event, or stored their precious item safely. The hypnotist sets the scene once more by asking the patient to re-picture other details of that day: “What were you wearing?” “Which room were you in?” “Who was with you?” “What was the weather like at that time?” They then enrich the memory further by asking the patient to consider finer details: “What songs were playing on the radio at that time?” “How had you been feeling that day?” “What was on your mind?” “What plans did you make that day?” As the patient re-experiences the important event/time in deeper and deeper hypnotic detail, the hypnotist will finally guide them to consider the crucial parts of the memory: “What did you think made your password strong?” “How did you decide where would make a safe place?” “What was their expression when they advised you?” “What were they doing the first time you noticed them?” At this point, the pathway to the forgotten parts of the memory is typically cleared and strengthened once more to allow the patient to awaken from trance with full conscious memory of what had previously been lost to them. If you find yourself locked out of a log-in screen, or discover that your item’s safe place was a little too safe, consider if hypnosis could be the path to what you have lost. Contact the therapist here.

Panic attacks or panic episodes can be incredibly distressing experiences. It is estimated that 1.7% of the UK population experience panic disorder during any given year. It was furthermore found that as many as 25% of all emergency department admissions for chest pain are later diagnosed as panic attacks. Many sufferers of panic disorder are typically taught breathing exercises to reduce their intense feelings of anxiety and distress. I have however heard countless recollections from patients describing these exercises as limited in their effectiveness, or completely unbeneficial. Breathing exercises are often incapable of distracting a mind that is rapidly spiralling into a state of extreme fear. I therefore recommend the following 3 exercises as an essential toolkit for anyone who experiences panic attacks: 1. The “30-60-90” Technique: This technique is gloriously effective at both distracting the mind and breaking through any ‘freezing’ panic response. When you suspect the imminent onset of a panic attack or episode, ask yourself “What will I be doing in 30minutes time?”. Picture the answer in your mind or verbalise it out loud. Perhaps you will be on a lunch break, taking a trip to the shops, or finishing your maths class. See yourself clearly completing this mundane activity, and allow your mind to see how safe and in control you are. Once you have answered this question for yourself, ask “What will I be doing in 60minutes time?”. Again, visualise the answer, or say it out loud. Maybe in an hour you are wrapping up a Zoom call, collecting the kids from school, or just making yourself a sandwich. See how easily you manage these simple everyday tasks, and again allow your mind to focus on how safe you are. Finally, when you have pictured both of these scenarios, ask “What will I be doing in 90-minutes time?”. In 90-minuntes time you could be calling a friend, catching up on your favourite T.V show, or getting ready for a good night’s sleep. Your mind will once more visualise how manageable and enjoyable these activities will be, and remember how safe and in control you are. Letting your thoughts picture you safely in the future effectively counters the rising sensations of panic as it proves the fears of being out of control and in danger are unfounded. 2. The Senses Technique: This alternative approach is an excellent mindfulness exercise as well as a strong counter to panic symptoms. It focuses the mind on the present moment and distracts it from any fears of the future that may be contributing to the panic. If you feel a sudden and intense surge of anxiety, look around you and name: 5 things you can see. 4 things you can hear. 3 things you can touch. 2 things you can smell. 1 thing you can taste. This exercise will calm you by grounding you mentally and physically, making it particularly effective for those who experience derealisation, dizziness, or numbness during a panic episode. 3. The Colour Technique: Perhaps the simplest technique of the three, the Colour technique is ideal for children or those who require a rapid counter to their panic sensations. The method is as follows: 1. Pick a colour. 2. Find 5 things in your surroundings that are that colour. Yep, that’s it! The visual search and mental shift in focus from emotions to colours is often all that is necessary to disrupt the path of a panic attack. You can also repeat this exercise with as many colours as necessary until you feel completely calm once more. Try these techniques for yourself, or share them with someone who’s life may become a little easier. If you would like to learn more ways to overcome panic disorder, consider contacting the practice today.

“Stop being silly!” “Stop being so emotional!” “Concentrate harder!” “Snap out of it!” “Just be normal!” “You have to do better than this!” How many times have we spoken to our self in this way? Adopting the cross, bossy voice that demands improvement and regularly “tells us off” for an inadequate performance. We would rarely speak to others in this tone, yet we think it perfectly acceptable to address our self with such harshness. “But I am making sure I do better! I tell myself off to stop behaving a certain way!” Yes, logical. But it does not actually achieve the results we think it does. Studies using fMRI brain imaging have identified that participants who regularly blame, shame, and criticise themselves actually show suppressed activity in areas of the brain responsible for learning and adapting. When these areas are suppressed we struggle to absorb new information or develop a new strategy that will help us to “do better next time”. This suppression occurs because the negative self-talk triggers the brain’s stress response, causing the release of the hormone Cortisol. Cortisol activates the crucial survival areas of the brain and fight-or-flight response, at the expense of other areas of our brain that are instead inhibited. This means that being cross and critical with ourselves in times of challenge actually inhibits our ability to think around the problem or adapt our behaviour to something more beneficial. Over time, this maintains a vicious cycle: In order to break this cycle, we simply need to be a little kinder to ourselves. Practicing self-kindness and encouragement at times of personal challenge increases activity in areas of the brain responsible for attention, learning, and compassion. Using the supportive voice furthermore prevents the stress response from firing, protecting our brains from accidental self-sabotage and increasing our mental performance. Several studies have observed the long term benefits of practicing self-compassion and mindfulness. Of note, researchers examining the brain structure of Buddhist monks who were regular meditators discovered a trend of cortical thickening in areas of the monks’ brains responsible for learning and compassion. These areas were significantly denser and more developed than the same areas in the brains of non-meditators, and notably denser still than the same areas in the brains of long-term depression and anxiety patients. In simple terms - thinking with kindness literally grows our brains bigger. Hypnotherapy utilises positive, affirming, and empowering suggestions to guide the brain to adopt an encouraging and supportive attitude to the self. If you are ready to break the cycle and stop telling yourself off, book an appointment today.

Projection is a psychological mechanism often responsible for damaging our self-esteem, relationships, and everyday social interactions. Despite the impact it can have on our wellbeing, we are typically completely oblivious as to when we are projecting. So what is it and why do we do it? Simply put, projection is the tendency to cast a negative belief about ourselves onto other people, so that we perceive the belief as coming from someone else. For example: A person who is self-conscious of a small birthmark on their face will project their unhappiness with it onto others, believing that everyone they interact with is staring at their birthmark or disgusted by it. In reality, other people likely will not have noticed the birthmark or have any negative opinion of it, but projection makes us believe otherwise. Other classic examples of negative beliefs we project onto others include: “They think I’m boring” “They think I’m a disappointment” “They think I’m overweight” “They think I’m stupid” “They think I’m unattractive” “They think I’m not good enough” “They think I’m unsuccessful” “They think I’m weak” All of these examples are projections I regularly encounter in patients undergoing therapy. They are extremely limiting beliefs that typically lead to low confidence and low self-worth. In all cases, a patient will struggle to recognise at first that the negative belief is simply their own and not shared by others. So why does the mind hide this from us? Projection is in fact a defence mechanism designed to protect our self-esteem from the negative and critical beliefs we have about ourselves. The unconscious mind does not like to have a negative opinion of itself, and therefore projects these opinions away to make us believe they are not our own. Unfortunately, we are often so influenced by the opinions of others that the negative beliefs continue to harm our self-regard, causing the defence mechanism to fail. So how do we override this troublesome mechanism? The most straightforward answer is to challenge it. When we catch ourselves assuming that another person has a poor opinion of us, we must take the time to question it: · Is there any evidence that that person has such a negative opinion? · Do they have a genuine reason to have such a negative belief about us? · Do we feel the same way about our self? These simple questions allow us to break the illusion of projection and understand that the negative beliefs are areas we simply need to work on in ourselves. It is significantly easier to address and challenge a poor opinion of our self when we realise that others do not share it, and may in fact have very positive regard for us instead. Try this technique for yourself and see how often you catch projection at play. For further help with strengthening self-confidence and overcoming social phobia, contact the practice today.

Past Life Regression allows a person to enter a deep state of trance in which they can access memories of their former lives. This remarkable but misunderstood technique is often popularised by supernatural thrillers or the horror movie genre; we have all seen the scenes in which a character is “possessed” or “haunted” by incarnations their former selves. However, connecting with a past life is far less chilling than what we see on TV. Past Life Regression actually provides several therapeutic benefits in hypnotherapy. Most patients who have experienced Past Life Regression describe it as a nostalgic adventure full of both discovery and remembering. Discovery is a vital process in psychotherapy, and can therefore benefit the patient in the following ways: Uncovering the origins of a phobia: Some patients develop phobias with no obvious origin or reason. A person with an unexplained fear of heights may discover the trigger for their fear in a past life, especially if a former life ended with an unfortunate fall from a high place. Revisiting this experience in trance and allowing the patient to see the unlikeliness of the accident happening again in the modern world, can provide the reassurance needed for the phobia to be resolved and disappear. Discovering past interests and skills: Sometimes patients reach a crossroads in their life or find themselves asking “What next?”. This is often the case following a significant life change or personal loss. Exploring past lives at this stage can uncover a patient’s former hobbies, professions, and talents, inspiring them to rediscover these abilities in their current life. This technique can provide direction and new purpose for patients, and can be a valuable tool for those experiencing low self-esteem, depression, or loss. Resolving a fear of death/dying: Some studies have found as many as 1 in 5 people have a strong fear of death or dying. Often the fear of the unknown and what happens after the point of death causes a person worry or even a phobic fixation. Guiding a patient through multiple past lives under hypnosis can allow them to experience the point of death in a peaceful and safe environment, before being swiftly reborn into their next lives safe and well. This approach teaches the patient that death is nothing to fear, and that they have passed through this natural threshold countless times before. Past lives can be experienced in trance from any time period of our existence in this universe. They are accessible regardless of a person’s age or personal/religious beliefs. If you think that Past Life Regression could uncover the resolution you seek, contact the practice today. You never know what you might learn from yourself.