In2 Minds Blog - RMB Hypnotherapy and Mindfulness - Birmingham

Hypnotherapy can help you overcome your fear of driving

30/4/2017

Man holding a car's steering wheel

There are many different issues that people might like resolved surrounding the subject of driving – driving lesson anxiety, driving test anxiety, fear of driving on the motorway, loss of confidence after an accident, fear of driving abroad, fear of driving in town and many more. But as you can see the usual common denominator is fear and anxiety. And this is where hypnotherapy really does work.

First of all, you have to ask the question “How motivated are you to resolve your particular issue?” I usually ask my clients to scale how much they really want to make positive changes out of 10 where 10 means they’re absolutely desperate to do something about their fears. And sometimes the answer is “Not that much! Maybe only 3 or 4 out of 10.” These might be people who are quite happy to take the bus or catch a lift from someone; or they might be people who don’t really have the need to drive into town or on the motorway. It has to be said that hypnotherapy does not work so well when your motivation isn’t high!
However, when your motivation is high, say 8, 9, or 10 out of 10 then hypnosis will probably be your answer.

I always spend the first consultation having a chat and asking a series of questions to find out exactly what you’d like help with. I’m very much a ‘solution focused’ practitioner, however, I often need to find out exactly why you might be feeling the fear that you do – sometimes you’ll know this from the beginning and sometimes it might slowly dawn on you but usually you’ll arrive at some realisation as to why you feel the way you do.

I’ll also ask you about how that fear and anxiety affects you both physically and emotionally. Usually, there will be some kind of pattern that has taken a hold and hypnotherapy works by helping you to break the pattern. So, for example, I’ve had clients tell me their driving anxiety makes them go hot and sweaty, their hands shake, they grip the steering wheel tightly, their mind goes blank, and they feel like crying. Others see the world going past too fast and it feels as though they’re out of control. Others still, cannot even get into the driver’s seat.

There are a range of different techniques that can be used to overcome all of these symptoms and to break the pattern, leaving you feeling much more confident and in control.

If you’re suffering with driving anxiety please get in touch to find out more.

You’re welcome to look in on the page on my website dedicated to driving test nerves too.

My email - [email protected]
My mobile – 07733 839 591
Central England Therapy Centre, Kings Heath – 0121 444 1110

A few things to remember for a calmer, more balanced New Year

29/12/2016

Feeling a bit stressed about the onset of 2017?

Still getting over the stresses of Christmas?

Have a read through these nine things and they could just help you to deal with everything that’s thrown at you in the coming year!

1. Recognise the story you give yourself about your own life and the things that happen in it. As much as you can, notice yourself acting out the main character’s role. Notice all the other characters and scenarios that take centre stage in the story of your life.
Then take a step back.
See your life as a member of the audience would see it from down there in the stalls. And notice how being able to step back and put a little distance between you and the story you create can help to put things a little more into perspective.
Also notice the story you create around others in your life, and the fact that they will all have slightly varying (or extremely different!) versions of you and their own lives. We all see things the way we believe. And what we believe is our own truth, the story we create, whether we like it or not. That’s why, often, we all deal with the same things in completely different ways, even perhaps creating completely different memories!

2. Acknowledge that this thing called life isn’t always a bed of roses. Stuff happens, things change, people move on and often we try to fight against this. But in the end we know it’s futile. We can never be fully in control of what happens because the future is unknowable. ‘You can’t stop the waves but you can learn how to surf’(Jon Kabat-Zinn). Everyone’s life is made up of ups and downs. We’re not the only ones who have to deal with getting hurt, losing our job, illness, bereavement. But, at the same time, it’s good to remember that we all experience happiness, joy, relaxation, calm and peace at some time in our lives too.

3. Remember that life is made up of emotion and we experience these emotions as good or bad or somewhere in between. Most of the time, most of us are happy enough somewhere in between to some degree or another. The trouble arises a) when we’re really happy - because we’ll try and cling onto this happiness at all costs and b) when we’re feeling really low - because we think it’s never going to be any different and we’ll always be this sad. At these times, both happy and sad, perhaps it’s a good idea to try and remember that emotions too constantly change, moment by moment, day by day, even year by year. Things pass, whether happy or sad.

4. Be gentle with yourself. So life is full of ups and downs, good and bad situations, things are constantly changing and, like everyone else, you’re doing the best you can just to get through. So try to start treating yourself as your new best friend. See things through their eyes. They wouldn’t blame you for everything. They wouldn’t say it’s all your own fault. They wouldn’t say you’re stupid and you ought to have done things differently. They wouldn’t judge.
Being a best friend, they would be compassionate, caring, non-judgemental, loving, nurturing.
How many times do we treat ourselves like this though? Instead, we are often our own harshest critics. Again, try to take a step back. In so-doing it might also become a little easier to be more gentle with others too. You might find yourself cutting people a bit of slack – we’re all just doing the best we can in the best way we know how.

And five practical things that perhaps might be a little easier to put into practise!

5. Remember that social media isn’t the real world and what you see portrayed is the version of events that someone else wants to convey. Again, this links back to the stories we tell ourselves and make up about others.

6. Go for a walk or a run, go to the gym, go for a swim – anything that gets you out there being active.

7. Take time out, even just five minutes, to step away from emails and texts, take a few deep breaths, stop, and simply recharge your batteries.

8. Do something you enjoy every day – whether it’s reading a book, playing with your dog, reading to your children, watching a film, going for a drive.

9. Get out of yourself and do something for someone else – phone a friend, do some shopping for an elderly neighbour, put some change into a charity box.

All of these things help you to experience life in more of a balanced way instead of getting caught up in worry and sadness.
If you’d like further help in dealing with stress, anxiety, or depression do please get in touch.

Happy 2017!

[email protected]
Rachel’s mobile at RMB Hypnotherapy - 07733 839 591
Central England Therapy Centre - 0121 444 1110

5 steps to successful self-hypnosis

30/10/2016

Clouds across the sky

A brief outline of self-hypnosis for a more positive and calmer outlook

Many people like to use this technique to lift their mood if they’re feeling down. It’s also a great way to get a good night’s sleep!

For any self-hypnosis to be successful, it’s really important to:

1. Set aside time especially for you - even 5 minutes can work wonders but if you’ve got longer then great! If you’re pushed for time, ensure you’ll ‘awaken’ when you need to by using a timer app on your phone. Make sure you won’t be disturbed – turn the ringer on your landline down, switch notifications on your mobile to ‘off’, be prepared to ignore the doorbell. This is often the hardest thing to do – to become completely unconnected from the world. But once you’ve done it, you’ll feel the benefits.

2. Make yourself nice and comfy – lying down on the floor or your bed, or sitting in a favourite chair. Really tune in to how your body is feeling at that moment in time. Do a quick mental ‘body scan’ from the tips of your toes to the top of your head, noticing any areas of discomfort. Change position if you need to. Hypnosis isn’t about being perfectly still but once you’ve found a comfortable position you probably will be!

3. Allow your eyes to gently close – simple as that really. However if, for whatever reason, you’re not comfortable doing this just allow your eyes to gaze downwards towards the floor.

4. Focus on your breathing – just notice what’s going on with your breathing. Notice whether it feels deep, calm and relaxed or shallow, stressed and tense. You might like to make your breathing a little deeper, not forcing it but gently making each breath a little longer than the one before.

5. Imagine your favourite happy place – think of a favourite, happy place. Somewhere that is special for you, for whatever reason. It might be somewhere real that you’ve been to (a holiday destination, somewhere from your childhood or even the comfort of your own bed) or it could be somewhere completely made up like a fluffy cloud drifting through the sky, the middle of a rainbow, or the floor of the ocean. It really doesn’t matter. What does matter is that you imagine using all of your senses to make the experience feel real. What do you see? What can you hear? What tastes might there be? What sounds are you aware of? What is there that you can feel? And imagine all the good emotions that are associated with this happy place. Experience them as though they’re happening… because in your imagination, they are.

At the end of this self-hypnosis, give yourself a little time to bring yourself back to the ‘here and now’ and know that you can bring any positive feelings back with you to use in whatever you’ll be doing for the rest of your day.

Enjoy!

If you'd like someone to guide you into a hypnotic trance for relaxation or you would like to experience hypnosis for therapeutic reasons then do please get in touch:
Rachel's mobile: 07733 839 591
Central England Therapy Centre: 0121 444 1110
Email Rachel at [email protected]

The Emotional Freedom Technique

30/9/2016

EFT points

A favourite additional technique that I love to use as a complement to hypnosis is The Emotional Freedom Technique or EFT which is classed as an ‘energy therapy’ and has its origins in Eastern healing traditions such as acupuncture, acupressure and shiatsu.
It is based on the fact that the human body has very subtle amounts of electrical energy which continually circulate via meridians or energy circuits. Electrical patterns in activity can be detected in the brain using EEGs (electroencephalographs) and in the heart using ECGs (electrocardiographs).
Whereas Western medicine concentrates on the chemical make-up of our bodies and treats ailments accordingly with medication, EFT concentrates on the electrical circuitry.

EFT has its foundations in the notion that all negative emotion, whether due to stress/anxiety, phobia, addiction, habit formation etc is not, in fact, caused by the memory of a traumatic event but rather is due to a blockage or disruption in the body’s energy system set up by the traumatic event.
Consequently, these disruptions in the electrical circuitry are tapped upon near the end points of the meridians in order to release the blockage.

EFT can be used on a huge number of different issues, ranging from emotional issues to physical pain, with very few negative effects ever being reported. So you can try it on anything and see what happens!

People you might know of who have used EFT include:
Paul McKenna - uses EFT to help people overcome eating disorders, insomnia and phobias.
Whoopi Goldberg - used EFT to help her conquer her fear of flying.
Michael Ball - is reported to have used EFT to calm his nerves before going on stage to sing.
Deepak Chopra - award-winning author, frequently endorses the effects of EFT.
Lily Allen and Madonna - are also fans of the technique; as well as a number of sports stars who have been seen ‘tapping’, ranging from the world of football to Formula 1.

Personally, I have witnessed people time and time again suffering from phobias, panic attacks, cravings and pain reduce their symptoms dramatically using this very simple technique.

If you would like to find out how EFT could help you then get in touch:
Rachel at RMB Hypnotherapy - 07733 839591
[email protected]
Central England Therapy Centre - 0121 444 1110

Using your imagination to change the world… or Why size really does matter!

31/8/2016

Coloured ink blots

Our brains are inextricably linked with our bodies. Whatever our body experiences our brain responds; and whatever thoughts we have our body responds. Our brains constantly try to make sense of the world by thinking and doing and responding.
Very often, if we’re facing a particular problem, we try to think our way out of it. And often this works. However, what if it’s not that easy? Perhaps we’re suffering from chronic anxiety, pain or a specific phobia. Sometimes, it’s not always so easy to simply think our way out of it.
A technique often used by hypnotherapists is that of ‘changing the submodalities’. This is a very effective and powerful way of changing the experience of an experience.
Have you ever thought about how you experience pain, for example. Often we just say we’ve got a headache, or toothache or that we pulled a muscle. Sometimes we might add extra detail, and try to explain what that pain feels like – “My head feels like it’s in a vice,” “A sharp shooting pain in my tooth,” or the “searing heat” of a torn muscle.
Hypnotherapy uses our way of experiencing the world to help us make changes. We all use particular representational systems. These are, for example, based on our senses. We see things, hear things, taste things, smell things, and feel things. This is how we experience the world.
Changing the submodalities is simply changing the way we experience things using our senses in our imagination. For example, can we change what we see in our imagination from colour to black and white – if so we might just be able to change our experience of whatever it is.
Can we represent our experience of pain as something we can use in our imagination? For example, does it have a shape, or a colour, or a texture? How big does it seem to be in our experience? If we can imagine this, then we have the potential to change our experience of it by changing the size, colour, texture etc – changing the submodalities.
There are many different techniques in hypnotherapy that utilize changing the submodalities, ranging from those used for phobia release, through to weight management, smoking cessation and pain. And they all have the potential to change how we experience things.
If you’d like more information on how hypnotherapy might be able to help you then do please get in touch:

Central England Therapy Centre 0121 444 1110
Rachel’s mobile at RMB Hypnotherapy 07733 839 591
email - [email protected]

7 tips for successful weight management

31/7/2016

Tummy with tape measure

A course of hypnotherapy can work really well to help you lose weight and to keep those pounds off once they’re off.
Here are a few practical tips that you might find helpful whilst undertaking a course of hypnotherapy. Many people find that being aware of these can make the process of weight management a lot easier.

1. Always be prepared – As with anything, a lot of success hides in the detail of being prepared. Try to think ahead and purposefully avoid unhealthy patterns in your eating, for example, if you usually buy chocolate as part of your weekly shop decide to substitute it with something that you enjoy but which is better for you. Always be prepared with something different.
Remember your own personal triggers and plan for them. Plan ahead each day if you can and look at all the potential pitfalls that might crop up within your day. Be prepared!

2. Change the way you look at things – in psychology nobody really likes the idea of losing anything so instead of thinking about losing weight which obviously implies a feeling of loss, realise that you will be gaining health and fitness.

3. Prepare for change – Becoming someone who is fitter is all about changing patterns and routines, and noticing what’s going on in your thoughts.
Begin to imagine yourself as someone who is slimmer, in better shape and more active. See yourself as having achieved your goals. Prepare for it by buying new clothes in the size you wish to be. Make your goals achieveable.

4. Be mindful – To start with, you might think about food a lot but that’s only natural. Just be aware of the fact you will. Experience these thoughts fully, and don’t try to deny them. Let your thoughts be there; be aware of all the judgements you make about the process of losing weight and about yourself – and remember that thoughts come and go. Over time this will get easier. To help, make sure you keep yourself occupied. Keeping your mind focused on other things and keeping your body active can both help.

5. Fruit and vegetables – It might sound a bit boring but have lots of your favourite fruit and vegetables available and already prepared to eat so that when you have the urge to eat something that perhaps you know you shouldn’t you have something ready and waiting for you, making it easier to make healthier choices.
Water - Sometimes we mistake feelings of thirst for feelings of hunger. Always have a bottle of water with you. Take sips whenever you want to knowing that water is good for you. Drinking water can help fill you up and dissipate hunger pangs.

7. Breathe deeply – breathing deeply can help with relaxation. If you learn how to breathe deeply down into your abdomen feelings of tension soon disappear. This can help with anything – feelings of anxiety and stress – and ultimately help with the choices you make, including those surrounding food and drink. Breathing deeply helps to put you back in control.

And, of course, adding hypnosis into the mix can add a very powerful extra dimension to weight management.

I offer hypnotherapy sessions for weight management at Central England Therapy Centre in Kings Heath, Birmingham. Please get in touch if you’d like to find out more:
07733 839 591 - [email protected] - or fill in the contact form.

Please remember it’s always a good idea to seek medical advice from your GP before embarking on a course of hypnotherapy for weight management.

10 things I bet you didn’t know about hypnosis!

28/2/2016

Hypnotic swirl

1. Hypnosis can help people to manage pain. The ability to tap into the subconscious part of our minds whilst using different techniques to focus on the pain can actually help to transform the experience of the pain itself.

2. Hypnosis can distort the effects of time. Hypnosis can be used to lengthen or shorten time, depending on the desired outcome. Very often, the length of time one stays in hypnosis appears a lot shorter than it actually is, 30 minutes say, feeling more like 10.

3. We all allow ourselves to undergo self-hypnosis many times every single day. If anyone has ever asked you a question and you’ve replied - “Oh sorry, what did you say? I was in a world of my own then!” – then you had been briefly under your own spell of self-hypnosis, being physically present but miles away in your own little world of daydreaming.

4. The word hypnosis stems from the Greek god of sleep, Hypnos.
His Roman counterpart was Somnus, from where we derive the word insomnia.

5. Hypnosis has been used as a surgical anaesthetic as far back as the mid nineteenth century. James Esdaile was a surgeon with a reputation and was the first (in modern times) to have been documented as having used hypnosis as an anaesthetic.

6. Hypnosis was used in the treatment of soldiers in the American Civil War (1861-1865) where limb amputations were carried out in the field with no other forms of anaesthetic available at the time.

7. Hypnosis was being endorsed by the British Medical Association as far back as 1892 following the first International Congress on hypnosis held in Paris in 1889.

8. Hypnosis was used in the treatment of battle trauma (which we would now call Post Traumatic Stress Disorder – PTSD) in both World Wars and the Korean War. Schultz, a German surgeon, instigated a technique which he called autogenic training to treat such trauma.

9. People often regard hypnobirthing (the use of hypnosis to facilitate a calmer, more comfortable experience) as a very modern technique. However, with The British Hypnotism Act being passed in 1952 the use of hypnosis as an anaesthetic during childbirth was allowed by the British Medical Association in 1955.

10. It is estimated that the use of hypnosis goes back more than 6000 years with ancient texts and cave drawings documenting the effects of the hypnotic trance through the ages. Various archeological records refer to the ancient Hindus and Sikhs of India, and ancient Greeks and Egyptians, as having temples to which they devoted the purpose of sleep and healing, and where the people attending would be given healing suggestions while in a state of ‘induced sleep’.

If you think that hypnosis might help you please get in touch with Rachel at:
[email protected]
Or you can fill in the contact form here
Or ring me on 07733 839 591

Get mind-fit, ready for Christmas!

29/11/2015

Christmas shoppers

Christmas is often a very emotionally charged time of the year, for all sorts of reasons.
Although it’s always conveyed in films and the media as such a happy and joyous occasion, it often has very different connotations for each and every one of us. We think we’re supposed to be perfect, organised, relaxed and happy at this time of year – you only have to switch on the television to see portrayals of smiley, happy families, sitting around a dining table that’s heaving with perfectly cooked food; children receiving the perfect gifts; everybody having a good time; it’s even snowing most of the time (perfect, white fluffy snow to provide the perfect backdrop for perfectly-lit Christmas trees, Christmas lights and reindeer).
It’s amazing really, how much of this made-up reality we still really expect!

In reality, there are all sorts of things that will inevitably stop this time of year being perfect for so many of us:

- financial worries
- having to get along with family with whom we perhaps don’t always have the greatest of relationships
- fitting in so many social engagements, that we would perhaps not usually choose to do
- or conversely, seeing everyone else out ‘enjoying themselves’ whilst we are stuck at home for whatever reason (family commitments, illness, finances etc); feeling as though we’re the only ones being left out
- feeling the need to do so much extra shopping – for gifts, food, drink, and all the trimmings
- feeling, for whatever reason, as though we don’t fit into the ‘norm’
- missing people who are away from home at Christmas or loved ones who have died
- mid-winter blues and/or Seasonal Affective Disorder (SAD)
- exhaustion
- anxiety and depression centred around excessive commercialism
- shame, guilt, and feeling as though we’re failures if we don’t live up to perceived expectations
- feeling as though everything has to be crammed into a few days!
- the list goes on…

All of these factors can have very real side-effects:

- tension headaches
- muscle fatigue
- excessive drinking
- mood swings
- comfort eating
- insomnia
- to name but a few… sometimes leading to more serious mental health problems in the short-term or in the long-run.

Using various techniques such as NLP Coaching, Mindfulness and, of course, Hypnotherapy, you can help yourself to feel more empowered at this time of the year, feeling more in control and less at the whim of what films, television and other people seem to demand of you.
If you take the opportunity now, in the run-up to Christmas, to take back control of the more hindering patterns of behaviour and thinking, it might just make a positive difference.

Here are a few tips that might help at this time of the year:

Notice the needless pressures
Take just a moment or two to step back from the pressures to be a certain way, or do certain things. You might begin to realise how we’re constantly ‘hypnotised’ by advertising and by the pressures others put upon us. What’s really important to you and your loved ones? Is it really that important to you to go to the annual corporate staff party, seeing people you already see all day every day anyway? Or would you genuinely prefer to spend the time at home with family and special friends of your choosing? Is it more important to throw the party extravaganza of the year or simply to have a few friends round for a few friendly drinks? Also, try to notice how many times you get (for want of a better expression) ‘bullied’ into doing these things or risk being seen as ‘a Scrooge’ or ‘Grinch’ if you don’t. Instead of getting swept along with what everyone else wants, this standing back and taking notice on purpose can enable you to make more enjoyable choices for you which will inevitably lead to a far happier and more relaxed time for everyone involved.

Notice your thought patterns
Many of us fool ourselves into thinking that this year we’ll have the perfect Christmas. And then we end up saying things like “All I want to do is relax and enjoy it but I don’t have the time,” because usually we’re too busy trying to make everything perfect!
Also realise that most people are in exactly the same boat as you – despite the fact that they might be trying to fool everyone else into thinking that they’re having a perfect time too!
Just noticing these things, and similar, going on in your thoughts can help to make a positive difference. It puts a little bit of space between you and what you’re thinking, which can feel very liberating.

Spread things out
Often, we try to cram so much into so few days. So instead of trying to see everyone at Christmas, why not make a date now for sometime in the new year when everyone is perhaps feeling a little less stressed and has more time? Organise a day out with special friends in January for a change; make a note in your new diary of catching up with someone during one of the weekends after Christmas. Often, during the time immediately after Christmas some people can feel a little low – the days are still very short, the weather’s less than appealing… and you don’t have Christmas to look forward to! So having something booked in to look forward to can make a huge difference – and it helps to spread things out a bit and take the pressure off too.

Remember you're only human
Remember that being human involves negative emotions too. No-one can be constantly happy, even at Christmas. And, in a way, that’s ok. Emotions come and go, just like Christmases.
Often, because we feel the pressures of having to ‘put on a happy front’, we end up feeling even worse. Not many of us have perfect lives. Many of us are having to contend with anxieties and depressions concerning all sorts of different things that are personal to us.
We might be dealing with bereavement, long term illness (ourselves or loved ones), unemployment, debt, emotional or physical abuse, redundancy… So try to go easy on yourself.

Plan in advance
No, I‘m not talking about making lists of things to do and people to see (although these can really help to make you feel more in control). I’m talking about thinking in advance of potential pitfalls that could jeopardise your happiness at this time of the year. For example, if you’ve recently given up smoking or are cutting down on alcohol, then it might be a good idea to think of all the potential triggers that might crop up – you know what they are for you. Even feeling social anxiety can be eased by thinking in advance of what things trigger certain reactions and what action you can take to help the way you feel. Christmas is a time for comfort eating too, and the pounds can soon pile on, so just being aware of any potential triggers, and having a back-up plan just in case can help to ease things a little and make you feel more confident in the choices you make.

The holidays can (and should) be a rejuvenating time of year but often it takes a little organisation and forward planning of the things that are going on inside our own heads to make a difference.

And as I said, NLP Coaching, Mindfulness and Hypnotherapy can all make a difference in helping us to feel more in control of what’s going on inside our own heads.

Please get in touch if you’d like to find out more:
Email Rachel at [email protected]
Or call 07733 839 591

What's your story?

31/10/2015

What's your story? Books.

Did you know that the lives we create for ourselves are all based on stories? The stories we make up about ourselves, the many different characters we play and the scenarios we act out. A narrative we constantly create.

Our brains are wonderful instruments that naturally construct stories, giving structure and meaning to our lives. With the evolution of language, came the wherewithal to define who we are – and all that that entails. Stories promote a systemic thinking – they tell us who we are, where we’ve come from and where we’re going.

There is even a branch of psychology, namely Narrative Psychology, that deals with the stories we give ourselves and encompasses those we hear from others too.
And there’s a well-known saying in NLP: “The map is not the territory.” In other words, we all live in the same world (the map) but we all see and experience that world very differently (my ‘territory’ will be completely different from yours).

The trouble is, we forget that our life-stories are just that, simply stories. We tend to take our own personal stories as fact. We also take the stories of others as fact, as if we really know what makes them tick – and, of course, 9 times out of 10 we have no idea.
So much of our joys and our pains come from what we tell ourselves – how we see ourselves and how we think others see us; and all the judgements we make, whether we realise it or not.

The boy who thinks he’s ugly - because someone made an off the cuff remark years ago – continues to think he’s unattractive years later.
The child who, once upon a time, was told they couldn’t draw, will believe they are hopeless at art.
It has become part of ‘their story’, part of who they are. It helps to define them, whether they like it or not.

As a result, our own life-narrative (or parts of it at least) can be self-limiting, debilitating even, defining who we are in a negative way throughout our lives.

The great thing about hypnosis is that it works with these stories, with people’s imaginations, with their perceived experiences and has the capacity to transform all of these by gently erasing a few sentences that are no longer needed, or adding in a paragraph where appropriate – some vital information that was perhaps there all along but the ink had faded a little over time. The direction the story takes from then on can be much more positive, if we so wish. We can even add pages to chapters yet to come, seeing the future more as how we actually wish it to be. And we can create whole chapters or a whole new volume, depending on what we desire.
Our own life stories, or rather seeing ourselves as the authors of our own life stories can, therefore, be incredibly self-empowering.

By understanding how we create our own internal narrative in the first place, and how we have come to structure it, if need be we can begin to rewrite our own experiences, giving ourselves a different beginning, middle and end to this or that particular chapter. We can even begin to see things that happened in the past a little differently – the end result being that we may become a little more gentle with ourselves and with others.

Remember that your life story is constantly changing and that you have more control over the various options than you might have previously imagined.

So… what would you like your story to be? What is the next chapter going to reveal?

Happy Writing!
Rachel

If you’d like more information on how hypnotherapy can help, do please get in touch.

[email protected]
07733 839 591

Top 10 Tips to Help You Stop Smoking Today.

31/8/2015

Words - Stop Smoking

- photo courtesy of David Castillo Dominici @ freedigitalphotos.net

As long as your motivation is high, hypnotherapy can work incredibly well to help you stop smoking. In fact, evidence suggests that the latest techniques achieve success rates of up to 60% from just a single session.

There are a few practical tips that you might find helpful either before or after a course of hypnosis. Some people find that being aware of these can make the process even easier. And remember – everyone’s different – some people just stop and never look back, while others need a bit more time.

1. Change your viewpoint – instead of thinking about quitting smoking which implies you’ll be losing something, realise that you will be gaining so, so much.

2. Get ready for change – Becoming a non-smoker is all about changing patterns and routines, and noticing what’s going on in your thoughts. For example, you tell yourself it relaxes you – it doesn’t. The only thing that is being relaxed is the urge to smoke.

3. Always be prepared – Try to think ahead and purposefully avoid patterns that will lead to a cigarette, for example, if you smoked in the car think ahead and don’t keep a packet there; if you smoked after a meal then think ahead and be prepared with something different.
Remember your own personal smoking triggers and plan for them. Plan ahead and think through all that you will be doing in the day – be aware of any potential threats to your quitting, for example, going to the shop where you used to buy cigarettes (picture yourself dealing with this and coming away with the cash you’ve saved instead); or when you’re out with friends who smoke (again plan what you’ll say and do if you’re offered a cigarette).

4. Be aware – To begin with, you might think about cigarettes a lot but that’s natural. Just be aware of the fact you will. Let the thoughts come and go. Don’t try to deny them. You might have loads of these thoughts to begin with or you might not – everyone’s different. Let your thoughts have a moan – and remember it’s only the nicotine wanting your attention. Then show them the door. This will get easier over time. To help, make sure you keep your mind and body occupied. Keep active. Go for a walk.

5. Water - Always have a bottle of water with you. Take sips whenever you want to knowing that water is good for you and it’s helping you to flush out toxins from your body.

6. Fruit and veg snacks - Have plenty of fruit and veg to hand and again eat these when the thoughts about cigarettes come into your mind.

7. Life will still happen - Remember that life won’t suddenly turn into a bed of roses just because you’ve escaped from the smoking habit. Stuff happens. But over time you’ll notice that you deal with all the rubbish in a much calmer way – the bills will still arrive, cars will still break down, and you’ll still get caught in the rain every so often. But you’ll find yourself dealing with these unexpected events in a much calmer way. You’ll feel more in control.

8. Deal with cravings for what they are - Cravings usually don’t last very long – minutes at a time (up to 20 minutes at the most) and for only 2 to 3 weeks. If you can hold out for those first few minutes, then the craving tends to disappear, especially if you purposefully start to engage with another activity.

Every time you get the urge to smoke put this in perspective of being smoke-free for the rest of your life and all looks good.

9. Exercise – Exercise as a diversion tactic works incredibly well. Not only that but you’ll be gaining by increased levels of fitness at the same time. No need to go mad though – even a gentle stroll round the block can work wonders.

10. Breathe deeply – your breathing helps to relax you. If you learn how to breathe deeply into your diaphragm any feelings of agitation soon dissipate.

And then hypnosis can add that extra powerful dimension into the equation too, making success much more of a possibility.

I offer ‘Quit 4 Life - hypnotherapy to stop smoking’ sessions at Central England Holistic Therapy Centre in Kings Heath, Birmingham. Please get in touch if you’d like to find out more:

07733 839 591 - [email protected] - or fill in the contact form.

*** Always remember, it’s a good idea to seek medical advice from your GP before embarking on a course of hypnotherapy to stop smoking.

IMPORTANT: IF IN ANY DOUBT PLEASE SEEK MEDICAL ADVICE FIRST
No hypno-therapeutic or mindfulness techniques should ever be regarded as a substitute for professional medical care. They should always be seen as complementary.
DISCLAIMER: RESULTS MAY VARY FROM PERSON TO PERSON

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