This grounding technique will help bring you into the present and can be used whenever you are feeling overwhelmed, anxious or dissociated from your environment:
Name 5 things you can see
Name 4 things you can feel (feet on floor etc)
Name 3 things you can hear
Name 2 things you can smell
Name 1 good thing about yourself
This month sees many wellness groups and mental health charities focus on Men's Mental Health to coincide with International Men's Day. In 2017, 5,821 suicides were recorded in Great Britain, of these 75% were males. With traditional social and gender expectations often being cited as driving men to feel they have to 'be strong' and just 'put up' with whatever comes their way. Additionally, men are noted as being far more reluctant to seek help when they are feeling overwhelmed than females. Organisations such as The Samaritans understand the power of human connection and how talking can help when you’re finding life tough. Call them free on 116 123. Or find out more here
The University of Exeter announced research findings that discovered those who spent two hours per week outside in nature were more likely to benefit from better psychological well being.
20,000 people took part in the study which found that visiting green spaces - regardless of gender, age, socio background, disabilities or ill health - reporter a higher level of well being than those who did not.
The good news is that the two hours can be spread across a week and that most participants visited a natural area within two miles of their home. Making this an achievable activity that most can reap the rewards of.
This year, the World Federation for Mental Health (WFMH) has decided to make “suicide prevention” the main theme of World Mental Health Day. Statistics are stark, every 40 seconds someone loses their life to suicide.
World Mental Health Day is an opportunity for all of us to raise awareness of mental health issues and advocate against social stigma.
If you or someone you know needs help, call the Samaritans for free anytime on 116 123. If you would like to help raise suicide awareness visit https://www.mentalhealth.org.uk/campaigns/world-mental-health-day
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Health England October is their stop smoking month also known as 'Stoptober'. Hypnotherapy is one of the most commonly sought treatments for quitting smoking and has long been used as a method for habit control. If you've decided that you would like to quit smoking then I will work with you using tailored hypnosis to help you reach your goal of becoming a non-smoker. You can read more about hypnosis and stopping smoking here.
Progressive Muscle Relaxation or 'PMR' is a deep relaxation method that can be traced back to the 1930's. It will most certainly be used in at least one of your sessions with me and is also great to practice at home as part of your 'self-hypnosis' routine.
It's a simple as it is effective and involves slowly and methodically relaxing each part of your body in turn to bring on a deep sense of relaxation and calm. This method can be practiced for 10-20 minutes each day and is very beneficial if you have problems falling asleep.
You can start by tensing each muscle group on the inhale and letting go on the exhale, it also helps to start either with your head or your toes so you work either up or down the body.
If you're thinking of heading abroad this Summer but are worried about taking an airplane, it might interest you to know that flight anxiety, also known as Aerophobia is known to affect as many as 1 in 10 people. For some, it stems from an external fear of the plane crashing or turbulence, for others the issue stems from a loss of control. Either way, by boarding a flight all passengers are ultimately giving up control and also any means of making an escape which may lead to an escalation of anxiety or a panic attack taking hold.
Read how hypnotherapy can help alleviate a fear of flying on Page 50 of Happiful magazine here: .
Hypnosis can be very beneficial if you having difficulties going to sleep or waking up and having problems getting back to sleep. Tailored treatments will include teaching you how to relax which is fundamental to treating insomnia as ongoing stress or tension disrupts sleeping.
When suffering from insomnia for a long period of time, the patterns of sleep disturbances can become embedded in your subconscious. Hypnotherapy for insomnia aims to communicate with this and suggest positive changes. These suggestions will look to break the negative thought patterns causing the problem. Read more about the benefits of hypnotherapy for insomnia here https://www.hypnotherapy-directory.org.uk/articles/insomnia.html
Our body's well designed flight or fight system can be triggered under stress, a system that was once meant to protect us from extreme danger and one which was developed millions of years ago. Our brains release hormones including cortisol and adrenaline to prepare us to run away, fight or freeze. These hormones make our hearts beat faster so blood is sent to where its needed the most when we’re under attack. Its actually a life saving system but as society has developed we generally have less need for it and for some of us, the system can get activated when there is no physical danger present for example exam stress or driving on a motorway.
Hypnotherapy is very commonly used to alleviate anxiety. It works to activate the relaxation response which is a highly specific neurological state of the body and the exact opposite of the flight or fight response which is activated when we have a panic attack. The relaxation response can be activated through hypnosis or meditation. This demobilises the sympathetic nervous system and produces a reciprocal mobilisation of the parasympathetic nervous system.
Hypnotherapy may help relieve irritable bowel syndrome (IBS) symptoms according to a study, published in The Lancet Gastroenterology & Hepatology journal. After three months of treatment, adequate relief of IBS symptoms was reported by more patients who received individual (40%) and group hypnotherapy (33%) than those given education and supportive care (17%), and these benefits persisted at nine months follow-up (42%, 50% and 22%). Read more about the study. Click here to book a consultation today.