Tuesday, 14 August 2018

Ways to reduce anxiety - Relax!

Its easy for me to say relax if you are feeling stressed or anxious but for some people this is very difficult to do because they have been feeling tense for such a long time.

The first step is to acknowledge that everyone needs to relax regularly. Its about getting the mind and body in balance. You only need to look at nature to see how important it is. Animals take time to relax and plants stop growing for a while.

There are lots of ways to relax but its up to you to find the one that suits you best.

Deep breathing or just noticing your breathing is simple and we can all do this to get ourselves grounded and begin to relax.

Going out in nature is also good. Maybe walking along the beach or out in the countryside. Even going you a walk in a city will give you exercise and can help you to relax.

Of course there are lots of 'therapies' that can help. For example, meditation, reflexology, massages, laughter therapy, sound therapy and hypnotherapy to name a few.

The purpose of this blog is to just make you stop and think and maybe today you will choose some relaxation that will help you.

I wonder how you are going to relax today?

With best wishes

Monday, 6 August 2018

Ways to reduce anxiety - Journalling

Awaken the Change
If you are feeling anxious writing a journal can help

If you are feeling anxious there are lots of self-help ways to feel better. There are lots of techniques but of course you need to check that there aren't any health reasons for your anxiety especially if you have had it for a long time.

Today I want to talk about the benefits of writing a journal but before I start you need to think about the consequences if someone found your journal. Would they discover your secrets, or things that you might not want to share with them? If this would be a concern to you then you need to ensure that you book is kept in a secure place or you need to develop you own code so that your writing won't make any sense to someone who tries to read it.

My clients have told me that writing a journal can help in many ways.

Firstly the process of getting a book and pen and sitting down to write gives you permission to stop and relax and focus.  It shows you that you want to do something for yourself, you want to change.

As you begin to write anything that comes into your head you are releasing those thoughts to paper. You can write down worries that you might have You can write a list of the things you think you should do. You can also draw or doodle if it helps. 

You need to write your journal regularly. Some people carry the book with them and write something every day, while other people just write something weekly. The benefits of writing regularly are that you can see patterns and omissions in your thoughts.

You could write in pen, in pencil or in coloured pencils, it doesn't matter what you choose as long as you write something for about 20 minutes. If you make spelling errors that's okay because this is not an academic exercise.

There is even research that shows that writing down your achievements or things that you are grateful for is beneficial. 

So in summary here are some of the benefits of journaling.
  • Taking time out for you
  • Self-help through seeing the patterns and worries that are making you feel anxious
  • Helps you to solve problems more easily
  • Helps with health and well-being such as sleeping better

Let me know if you find it helpful
Awaken the Change

Thursday, 2 August 2018

Ways to reduce anxiety - Being in the present

Ways to reduce anxiety - Being in the present

One way I help people to reduce their anxiety is by being in the present. But the concept of being in the present can be difficult for some people to grasp. Today I'm going to use some of the questions that I have been asked to help you. Maybe being in the present can help to reduce your anxiety.

What is being in the present?

Being in the present can be described in many ways. It's a way of focusing the mind and body or  being in the moment. It's about clearing the mind or just allowing the mind to become calmer. That means that the past and the future are acknowledged but the focus is on the here and now. Lots of people today think of Mindfulness when they think of being in the present but actually the practice of being in the present has been around for centuries. Many martial arts focus on being in the present.

Why is this important when you feel anxious?

People who are anxious go through a feeling of being under threat. Their minds might race, They often worry a lot about the smallest things. Some anxious people put their attention in the wrong places. For example, anyone with health anxiety keeps imagining that they are ill or something isn't right with their body even though they have had many health checks and nothing has been found. (It's always a good idea to get a health check if you have suffered with anxiety for a long time as there maybe an underlying medical issue that needs treatment). Some anxious people have panic attacks and then they become more anxious as they don't want to experience another panic attack. Being in the present is important as it helps you to take control.

Anxious people think too much.  Being in the present helps them to focus and connect the mind and body in order to make sense of things. But it can be a difficult thing to do, especially at first because thoughts will keep invading that present state of mind.

What's the easiest way to start to be in the present?

I have found that focusing on breathing is the easiest way to be in the present. Moving to a better environment such as the garden, beach or relaxing place often helps as well.

How can I practice being in the present?

The first thing I believe you need is the intention that you can help yourself to reduce this anxiety. So you need to give yourself time. Choose a safe place where you are unlikely to be disturbed.

The first thing to do is to sit upright, close your eyes and just notice. Notice the rise and fall of your rib cage as you breath. Don't try to change anything, just notice the rhythm. Sense the temperature of the air as it enters and leaves your body. Continue to breathe and continue to focus on your breathing. If a thought races into your mind notice it but also let it go as you continue to focus on your breathing. You might do this a couple of times a day. Regular practice will make this easier.

So if you are feeling anxious, don't suffer. Find ways to reduce your anxiety that have been shown to help.

Awaken the Change

Wednesday, 1 August 2018

Ways to reduce anxiety- gardening

Anxiety is part of modern day society. We are told that we are experiencing an anxiety epidemic. And what makes this worse is that it affecting young children as well as adults. Some anxiety is useful as it helps us get out of bed  and gets us motivated to do things but too much can cause ill health and unhappiness.

Over the next couple of weeks I would like to share with you a few ways that I have found that really do help people to reduce their anxiety. I specialise in helping people with stress and anxiety issues in my business so I have discovered lots of ways that help, although some might be seen as a bit unusual.

As its summertime here in the UK I want to start with one great de-stressor and that's gardening.

Gardening is a wonderful way to reduce your anxiety for the following reasons.

1. You change environment and go outside in the fresh air
2. It involves exercise even if you can't walk very far or have only a small garden you need to bend stretch and move around. Exercise helps to reduce stress and anxiety.
3. Gardening will give you a sense of achievement when you acknowledge what you have done and that makes you feel better.
4. Gardening can be linked with gratitude. So when you go into the garden the plants, the fresh air and the temperature can remind you that you are grateful for many things including the ability to see and feel the earth and plants around you.
5. Being outside gives you the space to think and /or relax.
5. Clearing the weeds and planting can be symbolic of ridding yourself of the old ways and bringing new developments into your life.
6. Gardening for new gardeners brings learning and that can help you to feel better.
7. The smells and sounds of a garden are like nature's orchestra so they can help reduce stress and anxiety.
8. New gardeners can work in gardens or allotments with other people to develop friendship and support.
9. When not gardening there are gardening books to read and lots of interesting information to gather online, chat rooms and clubs to join.
10. Gardens are great for parties and inviting a few friends round to talk and have fun.

So if you are feeling anxious gardening might be the way forward to feel better.
If you need help with anxiety issues get a health check from your doctor and contact me.

Awaken the Change

Thursday, 19 July 2018

What does your bookcase say about you?

What does your bookcase say about you?

Someone asked me this question recently so I went and had a look at my bookcase in my office. One thing was certain it was overflowing with books, that's because I read a lot.

Then I looked more closely at the books. I realised that I buy quite a lot of expensive books as I want to get quality information from them. And I suppose that as I am a hypnotherapist, counsellor, coach and trainer there are lots of books on theses subjects. I want to be up to date. My books show that I am dynamic and I continue learning. I've got quite a lot of books on bereavement as well- maybe not a subject many people would buy books on but I always like to understand the theory behind things and I search for the evidence to support what I do so I can provide the best service.

I do also have a Kindle but to be honest nothing can beat the feel of a real book.

Now I've started writing my own books so I'll let you know more about them later.

In the meantime do have a look at what you read and ask yourself what your bookcase says about you.

Kind regards

Awaken the Change
Focusing minds for positive results.

Thursday, 5 April 2018

Pain Management in Childbirth (Hypnobirthing)

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Hi Everyone

This week I am talking about pain management with hypnotherapy with Facebook Live.

Not everyone thinks of hypnosis when they think of pain management but it can help. There is lots of research to support hypnotherapy in pain management.

Anyone with pain must always see a doctor first to check the cause of the pain.

Today I've been talking about helping people with childbirth. Its often called Hypnobirthing. Hypnobirthing usually is a process of 4 sessions with the woman and sometimes the partner. The aim is to help the woman take control, reduce any fears, build confidence and relax using a variety of techniques.

So if you are wanting a natural birth, in which you want to take control and learn to relax perhaps I can help. I offer a free consultation to find out more or visit my website www.awakenthechange.co.uk

Alternately if you want to make a comment or ask something here about hypnotherapy and child birth please do.


Monday, 2 April 2018

Pain Management with Hypnotherapy

If there is one thing we all hate and that is pain. Yet hypnotherapy is rarely the first thing most people think of when they are suffering with pain, nevertheless there is lots of research to show that hypnotherapy can help people deal with chronic pain.

In this post I would like to talk about chronic pain management.

If you are suffering with any kind of pain the sensible thing to do is go and see your doctor as pain is a signal that something is wrong. It's easy to know that an injury is the cause but there may be other things going on that need to be checked out before you consider hypnotherapy. I will never help a client with any chronic pain problem without getting the consent from a doctor first. It would be so wrong to help the pain to go if there was an underlying problem that needed to be dealt with first.

Pain is complex and is difficult to define but we do know that it is more than a physical sensation. Pain has an emotional element as well. I believe good pain management is is about working with the medical profession to provide the best treatment plan for the individual. The problem with chronic pain is that there is an added fear or apprehension because we remember what the original pain was like, and that's scary.

There are many different types of chronic pain that hypnotherapy can help with as pain presents with  different elements of physical and emotional feelings. Hypnotherapy helps the person to relax, in some cases to identify any causes of the pain or to learn to distract away from the pain, as well as changing thoughts and emotions surrounding the pain. The aim is to help the person who is suffering to take control and learn how to reduce or stop the pain.  The management of chronic pain with hypnotherapy is therefore a very individual process but will always involve assessment and then agreeing on the right way forward.

Here are some conditions that could be helped with hypnotherapy.

  • Irritable Bowel Syndrome (IBS)  
  • Childbirth
  • Backache
  • Dental pain
  • Some types of headache
  • Muscular aches and pains
  • Arthritis
  • Fibromyalgia
  • Tempro-mandibular pain (TMJ)
  • Chronic burns pain
  • Cancer related pain
  • and much more...
So if you have chronic pain talk with a hypnotherapist and find out if you could use the power of your mind to feel better.