Tag Archives: hypnosis

Overcome depression with hypnotherapy

Podcast 13: Overcome depression with hypnotherapy. Looking at how hypnotherapy can help you manage the symptoms of depression. There will also be a free hypnotherapy audio at the end of this podcast that you can enjoy, keep and come back to time and time again.

Depression is a very complicated subject, people can experience mild, moderate or major depression.

Major depression is among the worst diseases a person can suffer. To really understand depression we need to look at the biology of depression as well as the psychological factors.

It can be hard to admit you are depressed as it can be judged as a self indulgence or an illness for those who don’t just pull it together in times of stress or anxiety. Have you ever been told to just “pull yourself together”? Would a person with a broken leg be told to just walk it off! Depression affects an estimated 350 million people around the world.

Today’s podcast will include a technique you can use to build the resources you will need  to overcome depression.

There are numerous techniques that can help you manage deression so if you find you need more help visit www.altptherapies.co.uk to have a bespoke recording made for you with your challenges in mind.

Thanks for listening, see you next week!

Exam confidence with hypnotherapy

Podcast 11: Exam confidence with hypnotherapy. Looking at how hypnotherapy can help you build your exam confidence and keep calm during exams, including top tips for exam success! There will also be a free hypnotherapy audio at the end of this podcast that you can enjoy, keep and come back to time and time again.

In last week’s podcast I talked about how you can use hypnotherapy to help you study with confidence so if you haven’t listened to this yet and you still have some studying to do I would recommend going back and having a listen to this, especially if you’re finding it hard to study as there are some great tips to help you study more effectively.

With exams coming up for people of all ages I thought now would be a great time to talk about how stress can cause all kinds of problems if it’s not properly managed as you go into an exam. This stress can also spill over into your everyday life if it isn’t managed.

Today’s exam confidence podcast will include suggestions to help you stay calm and focused during your exam.

There are numerous techniques that can help you study with confidence so if you find you need more help visit www.altptherapies.co.uk to have a bespoke recording made for you with your challenges in mind.

Thanks for listening, see you next week!

Study with confidence!

It can be incredibly hard to study with confidence, to sit yourself down and commit a set amount of information to memory, so how do you study? Do you study confidently? What are your strategies to make sure you cover everything? If you don’t have a plan sitting at a desk reading randomly or trying to cram as much information into your brain doesn’t exactly sound like fun, does it? It can be easy to become distracted by smart devices or begin daydreaming after a short while of studying which can be really frustrating.

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It’s also quite normal to become overwhelmed by the thought of having to know all the information and then be able to recall it at will. The best way to study with confidence is with a calm and relaxed focus, knowing what you need to get completed during the time you have set out and having clear goals will set you up for success.

To get into the ‘flow’ is easier than you thought possible. By flow I’m talking about that calm, focused state which I’m sure you’ve experienced before at some point in your life. Maybe you feel this when you are doing something you really enjoy or something you find easy, what if you could have the same focus when your studying? It is possible to have this focus with hypnotherapy!

My top tips for studying include:

  1. Making sure you eat, trying to study while you’re hungry will distract you and stop you fully concentrating. Have a drink close by, maybe have a protein bar or piece of fruit close by to keep energy levels up.
  2. Are you getting enough sleep? Just like being hungry, being tired is also a huge distraction.
  3. Set your study space up. Make sure you have everything you need to hand, and some you might need but you’re not sure. Once you’re in the flow you won’t want to break it for something as trivial as a pen or a text book you weren’t sure if you needed. It’s better to be over prepared at this point.
  4. Put your phone away. Turn it off, put it in another room or put it on silent and don’t touch it!
  5. Spread out your studying, committing information to memory takes time so a week of one hour sessions is more effective than one session of 10 hours.  Think of quality over quantity, after a few hours you will become tired which could make it harder to retain information.
  6. Take regular breaks. Get some fresh air and rest your eyes, especially if you’re studying on a laptop or computer. If you’re writing on paper stretch your fingers out regularly.
  7. Using practice papers to test yourself can help you see if there are any missed bits of information. Or get someone to ask you some random questions, or having cards up around our home with questions you find most challenging will help you memorise them more easily.

studying-hard-1192450-639x852It might be that you find it hard to get started and procrastination is a challenge you struggle with. Do you find you’re distracted by the smallest things and leave everything to the last minute? Doing this can bring its own stresses. There’s nothing worse than that feeling in the pit of your stomach that you haven’t done what you really needed to do as the deadline gets closer and closer. These simple tips will help you cut out procrastination and study with focus, determination and with a relaxed mind and body.

The 10, 20 or 30 minute rule is a good one to get you started on a task that you find yourself shying away from. All you do is set a timer, not on your phone as this can distract you, if you have a kitchen timer or an alarm clock this is better. Set the time you want to start with and go. Just keep going until the time is finished, by that time you’ll usually find you’ve been sucked in and will then do more than you first expected. If not you’re that much closer to completing the task. 5 days of 10 minutes is better than nothing, imagine what you could do with the extra time studying? Tackling the most difficult subjects in the morning, or when you start studying will make it easier to get them completed and will stop you from putting them off “I’ll do that tomorrow” you might say to yourself but this usually turns into the day after or the day after so just get it done. Get it out of the way.

Here is a 10 minute timer to get you started!

Study smart, not hard

Smart goals make it easier to accomplish your goals and help you study with confidence, setting clear guidelines makes it easier to keep on track and complete all that you need to study with confidence.

Smart stands for Specific Measurable Attainable Realistic Time framed. Let’s break these down and explain them a bit more.

  • Specific – have clear and specific goals. What do you want to get done? If you have a large set of exams like GCSE’s break the different lessons into smaller chunks. Look at one aspect at a time. The smaller you can break the chunks down, the easier they become to manage.  Work out a plan for your study time when you have these smaller chunks.
  • Measurable – Having a measurable outcome helps you stay on track, keeping clearly defined action plans that you can use to measure your progress will make it easier to then track that progress and show you how much you’ve achieved!
  • Attainable or achievable – You might want to get the revision done in one sitting but is that an achievable goal? Breaking a task into smaller pieces will give you more of an idea how to tackle it and will make the goal more attainable and less daunting if you’re worried about the volume of material you need to study.
  • Realistic – And it might be attainable but is it realistic, does your goal match your ambitions? I know a man who makes amazing sculptures out of matchsticks which shows it is possible to do, it is physically achievable but is it realistic that I myself with no talent in art could do the same? In the same time frame as he does? Probably not! So setting myself a goal to do this would be unrealistic. It’s possible to learn the periodic table but is it realistic to have this memorised in 5 minutes? Probably not! In the same sense it might be possible to plan to cram all of your studying into a short time frame like one evening but it’s not very realistic to expect your brain to hold all this information if you overload yourself.
  • Time framed – Set yourself deadlines, you can even incentivise this with something you find enjoyable like a break outside or another cup of tea. Celebrate your milestones and try to set realistic completion times.

Another hurdle some people face is low confidence, having a lack of confidence might mean you self sabotage. Do you think you’re worthy of the achievement? Self doubt gets the best of us at times so it’s important that you’re honest with yourself and face any confidence issues you might have that could be stopping you from studying. It is common to feel some self doubt but this could lead to you not trying just in case you fail. Sometimes we can convince ourselves it’s better to not have bothered than to try and fail, this could be a subconscious thought you’re not really aware of so it’s important to plan your time out and this will show you if you are sabotaging yourself. Is there always a reason you can’t study this time? Will you have a different excuse next time? How about the time after that?

I’ll let you into a little secret, there is no such thing as failure, if you see this instead as feedback which can show you where you need to improve you give yourself more room to grow. Life has no limits if everything you do is an opportunity to learn something new.

How can hypnotherapy help you study with confidence?

Hypnotherapy can help you study with confidence and stay in the flow or in the zone, relaxation techniques like hypnotherapy help you create the same calm and relaxed mental state you need for success. It is in you right now so all you need do is teach your sub conscious mind to narrow its focus and you will be able to study more effectively. You can train yourself to focus on any chosen goal where and when you need to, becoming the master of your own concentration! Imagine how confident you will be going into an exam knowing that you have studied to your full ability and been able to focus entirely on your learning, with clear concentration. This focus, this clear concentration will also stop you from getting distracted from your goals and stay on track to success.

You can learn more about how hypnotherapy can help you study with confidence in our podcast HERE with a free hypnotherapy audio that includes techniques to help you rid yourself of self doubt and narrow your focus more easily; you can try this today to help you study with confidence!

If you feel you need more help with your studies you can contact us today by calling 01438 358174 to discuss your goals further.

Here’s a video I found on youtube that has some great tips to help you study with confidence!

Coping with Death in Hertfordshire

coping with death in hertfordshireIt seems like each week another high profile celebrity is passing at the moment so I thought it would be good to explore the stages of grief and how hypnotherapy can help you if you are coping with death in Hertfordshire. It can be easy to forget these stages are responses to feelings or emotions and they can be fluidly experienced one after the other in a short space of time.

It’s sometimes thought that it takes a set amount of time to overcome each stage but this can differ from person to person. You might even skip a stage or two only to find you come back to it at another time, usually when you least expect it. Having friends and family you can speak to can be invaluable, if you feel you cannot speak to those around you it might be time to find a therapist or professional who can support you through your difficult time.

Denial

The first stage of grief and coping with death in Hertfordshire is denial; this knee jerk reaction helps us cope with the shock of our loss. You may find you question why this has happened to you, how you can go on or even why you should go on. The shock will wear off in its own time but initially these emotions help us to experience our feelings of grief and cope with the loss in our own time, at our own pace in a way that we can handle. You could also feel a numbness or lack of feelings at this stage but as the denial fades feelings that you might have suppressed will begin to surface.

Anger

Usually we are told to control and manage our anger but during the grieving process it’s important that you express your anger in a way that will help the healing process. Feel the anger and explore it, this is the only way to work through this stage and this will help dissipate the potentially overwhelming feeling. There will be other emotions under that anger but the anger is the easiest to deal with at this point. You might find you are angry with the situation, or people who you feel have let you down during the process or at yourself for not doing more or any number of other people or situations. Anger is usually suppressed but in this situation it can be used to anchor you in the now, it is a strength that can give you structure in a difficult time.

Bargaining

“What if” and “should’ve, would’ve, could’ve” thought patterns might creep in at this point in the process.  What if we could have seen there was something wrong, if only I’d been there, I could have changed things. It is normal to try to take some control of the situation in this way but these thoughts will only contribute to your feelings of hopelessness. This might also be the time that you make a bargain with your god or deity “If I’m devout maybe you will bring them back to me” or “if I pray every day I can protect myself or other loved ones from the same fate”. You will find fault in yourself in this phase as you go over what you could have done differently. This keeps you in the past as you try to negotiate your way out of the pain and discomfort you experience as you are coping with death in Hertfordshire.

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Depression

This can be one of the harder stages to cope with on your own. The grief can feel like it has entered your life on a deeper level and you might feel it will last forever. You could find yourself just going through the motions as you live in a fog of despair and even withdraw from life. This is a natural response to a life changing experience and is a necessary step along the path of the grieving process, as much as it hurts and makes you feel very low, you need to experience it before you can fully process what’s happened.

Acceptance

The final stage of coping with death in Hertfordshire is acceptance. This won’t mean that you’re “Ok” or happy that your loved one is gone, it simply means you have accepted the reality that the person is gone and recognise this is a permanent change to your life. It might be that you feel trapped in the anger or denial and never get to this stage. It is usually at this time that we make our peace with the situation and understand that the person cannot be replaced but you are now ready to make new connections and begin to live again.coping with death in hertfordshireHow can hypnotherapy help?

It is common to struggle with overcoming feelings of loss or bereavement when you are coping with death in Hertfordshire, but hypnotherapy can assist you in coping and lessen the negative feelings. If you have lost a loved one you might not want to burden other grieving family members, therapy is a good place to talk about your feelings and give you space to talk about your loss in a safe environment without worry that you will be misinterpreted or judged. We can help you find a way to work through your loss and deal with the stages of grief as they arise. Perhaps you are struggling with:

  • Guilt or anger
  • Blaming yourself or others
  • Anxiety around living without the bereaved
  • Worrying about financial insecurity
  • Worrying about others or yourself dying
  • Feeling stressed out or overwhelmed
  • Fear about your own health
  • Feeling lost in the world
  • Losing control of your emotions
  • Lose confidence or self esteem
  • Nervous nail biting
  • Feeling vulnerable
  • Deep sadness
  • Weight gain or loss
  • Sickness and fatigue
  • Loss of concentration
  • Panic attacks
  • Insomnia or sleep irregularities

Using relaxation techniques and positive suggestions hypnotherapy can help you focus your energy in a relaxed and enjoyable way and help you find new coping strategies to support you through the grieving process. Healing can begin once you allow yourself to feel the grief as it arises without resistance and we can help you to do this in a controlled way. We will use a bespoke combination of hypnotherapy, NLP and CBT tailored to your challenges and specific needs to create a lasting positive change.

Contact us today on 01438 358174 to discuss how we can help you as you are coping with death in Hertfordshire, today. It would be our pleasure to create a bespoke therapy program just for you, tailored to your needs with your challenges in mind.

 

New Year’s resolution in Hertfordshire

Making a New Year’s resolution is a very old tradition that is still widely practiced today. It’s a chance to make a promise to yourself that you will make a commitment to an act of self improvement.

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This can be a promise you make to yourself privately or something that you tell people about; it could even be something that you work towards as a competition with a friend or loved one. Each style of resolution has its benefits, there is no right or wrong way to practice a new year’s resolution it’s whatever works for you.

So are you making a New Year’s resolution in Hertfordshire this year? Perhaps you start each year full of optimism and with every intention of sticking to your goal and achieving it no matter what, only to fold after a few days and go back to your limiting habit or behaviour. Or maybe you’ve tried to change your habits with will power alone and find you’re not getting as far as you want to. It is common to focus on what it is you are trying to change instead of the benefits of the change.

There are many different goals to choose from, some common goals include:

  • Stop smoking
  • Lose weight
  • Get fit / join a gym
  • Manage stress
  • Give up anger
  • Cut out caffeine
  • Increase confidence or self esteem
  • Socialise more, or with more ease
  • Log off social media and putting down the smart phone
  • Stop swearing
  • Be more mindful
  • Self improvement through study
  • Read more
  • Learn a new skill

Knowing what you’re working away from is a great starting point but if this is the focus of your goal you will find it very difficult to make lasting changes. Think about what you will gain from achieving your goal. How will your life be improved? Will the change benefit anyone else? It’s easier to achieve a goal if you’re in the right frame of mind to enjoy the change, so what will you gain by making the commitment to change today?

Break down your resolution, is it a SMART goal?

Even the simplest of resolutions will need some planning and thought, ask yourself these simple questions to see how SMART your goal is. Is the goal:

Specific – What is it that you want to achieve? Can you state this in a positive way? It is easy to state what you don’t want  “I will not eat chocolate today” will make you constantly think of chocolate as your mind needs to think about chocolate to stay away from it which then creates a sub conscious craving for chocolate. “I look forward to being that size/weight I want” or “I want to eat healthily today” will set your mind up to think about healthy foods without the subconscious want for foods you are trying to avoid.

Measurable – How will you measure your success? This could include the way you feel or the way you behave as well as changed habits.

Attainable – How will you accomplish your goal? What will you need to do to get there and is it really worth the effort? Going to the gym every day could be an unattainable goal if you have a full time job and a family to manage, creating a plan that works with your life and not against it will help you achieve your goals.

Realistic – Is the goal challenging yet still attainable within the time frame? Taking on more than you can realistically cope with will stall your plans of change.

Time framed – Give yourself a date to come back and evaluate your progress. If you are losing weight think about the whole amount you want to lose and then think about when you would realistically be able to achieve this. You can then break this goal down into months, weeks and then days to give you complete control over your resolution.

Should you share?

Now you need to decide if you will be sharing your goal with others. It is usually thought that by sharing your goals with others you are more likely to follow through and achieve through a sense of accountability and having to admit if you ‘fall off the wagon’ and go back to your previous habits.

This TED talk by Derek Silvers explains why you should keep your goals to yourself until you have achieved them, or to set up limits within your sharing. Derek’s example of how to do this is great.

What can we do? Well, you could resist the temptation to announce your goal. You can delay the gratification that the social acknowledgement brings, and you can understand that your mind mistakes the talking for the doing. But if you do need to talk about something, you can state it in a way that gives you no satisfaction, such as, “I really want to run this marathon, so I need to train five times a week and kick my ass if I don’t, okay?”

How can hypnotherapy help?

Hypnotherapy helps you to refocus your energy in a relaxed and enjoyable way. We will discuss your goal including all the reasons you would like to change and how this would benefit your life. With this information we can create a bespoke plan incorporating these specific goals into your hypnotherapy plan which we will also record so you can practice at home.

We can help you achieve your goals in a stress free way, without the need to rely on will power alone using a combination of Hypnotherapy, NLP and CBT that is suited to your requirements. Using this approach ensures your conscious and sub conscious responses are working towards the same goal.

Contact us today on 01438 358174 to discuss how we can help you with your new year’s resolution in Hertfordshire, today!

Stop smoking in Hertfordshire

It’s Time To Stop Smoking in Hertfordshire, for Good!stop smoking letchworth

October is here and with it comes Stoptober, the month dedicated to helping people quit smoking once and for all.

We all know that smoking is bad for you, even the graphic pictures of diseased lungs etc don’t put people off smoking. So instead of focusing on the negative let’s take a look at the benefits of quitting smoking today.

You may find it helpful to write these down as a reminder of why you want to quit.

Stopping smoking improves fertility.

If you are hoping to start a family you really need to stop inhaling chemicals which reduce fertility and cause disease, there’s no point starting a family if you won’t be around to help raise your family!

Stopping smoking reduces stress.

Nicotine addiction makes smokers stressed due to the ‘withdrawal’ between cigarettes. The feeling of satisfaction that comes after smoking is temporary and is not a real cure for stress.

Stopping smoking gives you better skin by reducing the effects of premature ageing caused by toxins in tobacco smoke.

Wrinkles and spots can be reduced by quitting smoking today!

Within two to 12 weeks of stopping smoking, your circulation improves. This makes all physical activity, including walking and running, much easier.

Quitting also boosts your immune system, making it easier to fight off colds and flu, just what you need as the cold season gets into full swing. The increase in oxygen in the body makes ex-smokers less tired and less likely to have headaches.

One of the most appealing benefits to quitting smoking is the money you save! Smoking is expensive and you might be surprised at how it all adds up.

On average, most people who quit save around £250 each month.

That’s nearly £3,000 a year going up in smoke. What else could you spend that money on?

A holiday

Home improvements

Gym membership

Socialising with family or friends

Spoiling yourself

How we can help you quit smoking.

Stop smoking for 28 days and you’re five times more likely to stop for good. That’s a great statistic but those 28 days are full of nicotine withdrawal symptoms and they directly contribute to the decision to start smoking again. Perhaps you will feel like you have given up an old friend who has seen you through the good and bad times. Cigarettes are more like a parasite that have taken your money, time, health and have given you nothing back.

Stopping smoking suddenly using sheer willpower (‘going cold turkey’) is the least effective way to quit. Stopping is more likely to be successful if you plan ahead, have support and have a genuine desire to become an ex smoker.

Using a combination of techniques including Clinical Hypnotherapy, NLP and CBP we can assist you in tapping into the power of your subconscious mind and changing your attitude toward smoking permanently. By setting realistic goals and changing your subconscious focus you can stop smoking and become a retired smoker without experiencing distracting withdrawal symptoms, weight gain or feeling like something is ‘missing’ from your life.

Costing only £180 for a block of 3 sessions we can help you work out a bespoke therapy plan which will give you the best chance to take control of your habit and quit for good. We recommend 3 sessions as this gives your subconscious mind time to fully absorb the new behaviours. You will probably find there are times or circumstances which challenge your new non smoker status, we can address these as they come up and limit the possibility of you going back to that dirty old habit. If you’re saving £250 in your first month of quitting, the sessions will actually save you money! You can feel more confident knowing that you beat smoking and are now enjoying the benefits.

Contact us today on 01438 358174  to discuss how we can help you achieve your goals and stop smoking in Hertfordshire, today! It would be our pleasure to create a bespoke therapy program just for you, tailored to your needs with your goals in mind.