Hypnotherapy

It’s been the strangest couple of  years – more so than any in living memory perhaps. It’s particularly striking at the moment how many of my clients are people who have never experienced poor mental health previously.  Those who have always regarded themselves as strong, capable people now genuinely concerned at their own inability to deal with things they would usually take in their stride.

If this sounds like you I would like to reassure you, you are not going mad.

This is a real concern that I’ve heard more than once during recent sessions. It’s a very rewarding part of my job to be able to explain what’s happening, how we can start to put it right, and to see the relief that this explanation brings.

The fact is that brains change all the time (neuroplasticity), and the experiences of the last 18 months have inevitably changed some parts of the brain, often in ways that we find unhelpful.  Approached in the right way we can take conscious control of some of these changes and effectively reshape our own brain to work in the way that we want.  At the same time we can harness the power of the subconscious to work with us rather than against us.

In every first consultation with a new client I take time to explain some of the science of why the brain behaves as it does, and the steps we can take to influence our own mental state.

Many new clients find this extremely useful even before any treatment begins, as understanding it immediately puts them more in control.  We then follow this up with gentle and focused techniques to help the brain return to normal service, and to help them return to being the strong, capable person they really are.

I am often asked ‘What is the most common reason people seek you out?’.

Without a doubt it’s some form of anxiety.  Anxiety has a sneaky way of hiding itself in a range of seemingly unrelated symptoms.

We’re probably all familiar with the immediate physical symptoms of anxiety – the racing heart, feeling short of breath, a churning stomach or feeling hot and sweaty.

However, in the longer-term anxiety can manifest in a multitude of other ways, some without an obvious connection to our state of mind.   Irritable Bowel Syndrome (IBS) is a classic example of this, but other physical complaints such as difficulty sleeping, migraines, skin conditions, over-sensitivity to pain or noise, high blood pressure etc. can equally have their foundation in anxiety.

And the list goes on.  Traits that we sometimes regard as part of who we are can also be indications that anxiety levels are running higher than is healthy.  Lack of confidence, fear of change, inability to stand up for yourself, fear of driving, phobias, discomfort in social situations, inability to cope with the simplest of challenges, becoming withdrawn or bad-tempered are just some of the clues that tell us that all is not well.

There is sometimes a perception that “well that’s just how I am”, however by working together in sessions we can often address underlying anxiety, achieving positive changes in areas of life where perhaps a change was least expected.

It’s unlikely any of us will ever be in a situation where there are no potential causes of stress, but we can help ourselves get to a more robust mental state so that we can cope better and alleviate some of the many possible symptoms of stress and anxiety.

As a therapist I see many clients who want to make big changes in their lives.

Our first conversations may cover huge goals such as overcoming lifelong anxiety, being more confident in social settings, resolving financial issues or tackling a cluttered and chaotic lifestyle.  One thing most have in common is a feeling of helplessness, as if the issues are insurmountable.  It can be almost impossible to believe that a change is possible.

And if we consider the task as a whole it can indeed seem overwhelming….which is why we don’t do this.

In our work together I encourage the client to picture the first small step towards their goal.  And I mean, small step.  Typical answers might be:

• Empty a drawer – the first step in decluttering a room that has been a source of stress
• Find the phone number for the leisure centre – the first step in getting fit and feeling more self-confident

• Buy a shredder – the first step in taking control of household paperwork

Taking a positive action, no matter how small, makes us feel good.  It motivates us for the next step, and the next.  And before we know it, we’re on the way to achieving our preferred future.

So, if there’s something you want to achieve that seems daunting here are a few top tips:

• Just start – anywhere, it doesn’t matter.  Just starting creates the spark needed to build momentum.
• Break the task into small, do-able steps and focus only on the next step.
• Plan a definite time to carry out that step.
• Recognise each small achievement along the way – ticking a list or colouring in a chart can sometimes help with a feeling of progress.
• Remind yourself how good you’ll feel when the whole task is complete

And remember, small steps can lead to big changes.

The effects of a year of restrictions are showing themselves in a variety of ways – some of them unforseen.  As the country opens up and we are once again (cautiously) allowed to venture out  I’ve seen a rush of people now struggling with an activity that they’ve taken for granted for years – driving.

Driving is essential for many of us, living as we often do in places with limited public transport.  We’ve spent a significant period of time avoiding travel, ordering online and working from home, and for many this change of behaviour has had a knock-on impact on the ability to cope behind the wheel of a car.

The good news is that, approached in the right way, this can often be a relatively quick thing to resolve.

During lockdown we have accidentally taught our brains that travelling is a dangerous thing to do.  Rationally we are aware that it’s not the travelling itself that is dangerous, rather the risk of being in contact with the virus.  However our subconscious mind is not rational.  Our subconscious mind has simply watched us stop driving for the last year and assumes that driving itself is the risk to be avoided.  And as our subconscious is completely focused on our survival it is particularly interested in avoiding risks.

When we resume this activity which our subconscious now sees as high-risk it does everything in its power to stop us.  The primary weapon it has in its arsenal is anxiety – making us feel that we simply can’t cope, which in turn makes us reluctant to even try.

Using gentle and natural techniques we can work with the brain to help the subconscious relearn that driving, whilst not completely without risk, is actually fine.  Once it understands this you’ll be confidently back on the road in no time.

Managing Anger

The last year has been a challenging experience.  I often hear from new clients that they are surprised to find themselves struggling with new and destructive feelings of anger or short-temperedness where previously they had regarded themselves as calm and in control.  Most are relieved to hear that there is a simple explanation and, more importantly, that we can do something about it.

Anger was one of the primitive responses the caveman had available to him to help him to survive.  Its purpose was quite simply to give him extra strength and energy to deal with an immediate threat – such as fighting off a saber-toothed tiger.

Nowadays we rarely face a threat so immediate and life threatening, but that anger response is still there.  We still feel it in response to a perceived threat, but the threats that we face in our modern day lives are somewhat different…..uncertainty over jobs or finances, worry about health or our children’s education….these things (and many others) are difficult and unpleasant but not instantly life-threatening in the same way as an encounter with a large and toothy wild animal.

Which means that our anger response is not being “burnt off” in a focused and physical effort as it would have been all those thousand years ago.  It hangs around and re-surfaces in ways we don’t expect, and often focused on the wrong target – our loved ones, other people around us, sometimes even ourselves.

So what can we do about it?  Anger can be an overwhelming emotion and difficult to control in the moment.

Solution focused therapy offers a positive and gentle way to gain control of our negative thought patterns and build our resilience to restrictions and uncertainty, helping to ensure that anger doesn’t get a chance to take hold in the first place.

I’ve been reflecting lately on just how often “relationships” are at the heart of the reason that many of my clients seek help.  This was true even before the national lockdown, and if the media is to be believed we can expect an upwards trend as the pressure of enforced isolation takes its toll.

Typically in a dysfunctional relationship we think of a victim and a perpetrator.

Certainly the effect on the recipient of abusive behaviour (whether physical or psychological) should not be underestimated or trivialised in any way.  It is very often the victim I am approached by to seek help with overcoming feelings of fear, anger, guilt, loss of confidence and self esteem, or even in extreme cases a form of PTSD.  All of this, I am happy to say, can often be effectively addressed using solution focused techniques to move forwards positively – correctly “filing away” memories of the past so that they no longer intrude on the present.

It would, however,  be wrong to label everyone on the other side of this relationship equation as “evil”.  I am often contacted by people (both male and female) who recognise the damage they are doing to their relationships through anger or other negative behaviours.  The question is always whether the type of therapy I offer can help them to change.  The answer is usually yes, almost certainly, if the intention to change is a genuine one.    The same solution focused techniques can be used to help with learning different behaviours and responses as well as reducing and managing anger in a more positive way.

Whether clients are seeking to mend a current relationship, find the courage to break with something unacceptable or are trying to manage the fallout of past relationship breakdown, hypnotherapy can give both parties the best chance to move forwards for a positive future.

Are you sleeping well?

If the answer to this is no you’re in good company.  A recent UK study show that more than half of us are struggling to sleep*.

Disruption to sleep is always debilitating, but given the current concerns over Covid-19, lack of sleep could carry even greater risks. Scientists believe that there could be a knock-on effect on our day-to-day resilience, and perhaps even an increased likelihood of catching the virus or experiencing worse symptoms as the immune system is compromised**.

The reasons for an increase in sleep issues may be obvious, with heightened anxiety and disruption to routines the cause of many a sleepless night.  Even when events seem to be out of our control there are still things we can do to help ourselves.

Here are my 10 top tips to sleeping well.

 

1. Is it really a problem?

All humans work to a natural rhythm of life – something called the circadian rhythm – which is a roughly  24 hour cycle.  The length of this natural cycle can vary a little between people, but the average seems to be  around 24 hours and 15 minutes.  We actually use natural daylight each day to sort of recalibrate ourselves into the 24 hour cycle as that’s what works for us.

The Circadian Rhythm is responsible for activating brain and body mechanisms designed to keep us awake and alert, and then reducing this alerting influence at night time ready for sleep. The peak and trough points for wakefulness and sleep can vary greatly from person to person.  You may have heard the terms Night Owls and Morning Larks used to describe people, and these patterns are often strongly determined by genetics.

Culturally night owls are usually at a bit of a disadvantage as the accepted work patterns of industrialised nations don’t suit these people – they can find themselves forced into an unnatural sleep/wake rhythm.  However given the current disruption to work life and routines it’s possible that with no imperative to conform to a rigid start time, night owls are experiencing an irresistible urge to “reset” to natural patterns

TIP 1 –  Consider – is it actually a sleep problem, or is it a problem with the sleep patterns you have previously been forced to adopt?  Are you simply fighting a natural “reset” to your body’s preferred  settings? 

 

2. Manage light levels

Our bodies rely on a chemical called Melatonin as the biological command for the timing of sleep. Melatonin begins to rise in response to light reduction, and it gives a very clear and loud message to the brain that night time is approaching.  During the night, as light increases, melatonin levels gradually decrease, and the absence then of circulating melatonin tell the brain that wakefulness can return.

The availability of constant light, whether from old fashioned yellow light bulbs or the blue LED light of our many entertainment devices, plays a very significant role in confusing our melatonin signal and messing with the planet’s natural 24 hour cycle.

Artificial light in the evening can make us believe that we are suffering from sleep onset insomnia (trouble going to sleep), where in fact what is happening is we are simply delaying our release of melatonin by perhaps 2-3 hours by switching on the light or playing with our tablets.

The overhead light bulb (yellow light) has some effect, however blue LED light is worse as the light receptors in the eye are more sensitive to blue light meaning that exposure to blue light has twice the impact on suppression of melatonin.  Lockdown probably means we’ve had more time on our hands, and turn naturally to electronic devices to occupy that time.

Blue light is also particularly to be avoided as it also affects the quality of our sleep, meaning that the brain doesn’t get the chance to carry out the repair work it usually does  while we’re asleep. That has a knock on effect and might even make it harder to sleep the next night….and the next….

TIP 2 – Dim the lights and limit your screen time in the run up to bed-time.

 

3. Don’t nap

As soon as we are awake a chemical called Adenosine starts building up in our brain.  Every moment that we are awake the concentration of this chemical increases and the longer we are awake the more is accumulated.  As adenosine is created in the brain, it binds to adenosine receptors. This binding causes drowsiness by slowing down nerve cell activity.

Increasing adenosine means an increasing desire to sleep, and when concentrations peak we feel an irresistible desire to sleep.  This usually happens after around 12 to 16 hours of being awake.

Adenosine levels decrease during sleep – even a short nap may cause enough reduction to impact sleep at a normal bedtime.  More sedentary time and boredom under lockdown creates greater opportunity for nodding off when we perhaps didn’t mean to.

TIP 3 – Avoid napping during the day, and certainly after 4pm.  Find something active to do to stave off sleepiness and boredom during the day.

4. Control caffeine intake

This won’t be a surprise – we all know don’t we that caffeine is a stimulant and that drinking an expresso just before bed is probably not a great idea.  But let’s have a closer look.

Remember our sleep pressure chemical, adenosine?  Caffeine actually mutes the sleep signal of adenosine.  It does this by latching on to the very same receptors that adenosine uses to slow down our  nerve cell activity.  Caffeine effectively blocks these receptors so that the sleep signal simply can’t get through – a bit like putting your fingers in your ears to block out noise.

It therefore tricks you into feeling alert and awake.

I’m sure you’re familiar with this effect, however you may not realise just how persistent caffeine is in the system.  On average it will take your body 5 to 7 hours to metabolise HALF of the caffeine from a cup of coffee.  There is still enough strength in the remaining half, even though considerably diluted, to continue to disrupt sleep for several hours more.

Caffeine is metabolised by an enzyme in the liver, but the effectiveness of this enzyme varies considerably from person to person based on genetics, age, other medications and even the quality and quantity of prior sleep.  Sensitivity to caffeine therefore varies widely between people, and even for the same person at different time.

There’s another effect to bear in mind here too – that of the caffeine crash.  Caffeine blocks the sleep message of adenosine, but it does not destroy the adenosine itself.  In the absence of sleep the level of this chemical in your system will keep right on building up.  When the caffeine does lose its effect you will immediately get an overwhelming dose of sleep pressure and energy levels will plummet rapidly.  If this is at an inappropriate time the temptation will be to reach again for the artificial stimulant just to keep going.

Finally, be aware that while we mainly associate caffeine with coffee, it is also present in tea, dark chocolate, pain relievers and some other surprising places….and decaff doesn’t generally mean no-caff!

TIP 4 – find all the sources of caffeine that creep into your daily routine and plan alternatives.  If you really can’t do without coffee, try limiting it to early morning only. 

 

5. Avoid alcohol

With UK alcohol sales up 22% in March it seems likely that one or two of us are enjoying a drink or several more than we might usually have.   And many people believe that a drink helps us fall asleep, and can help us sleep more soundly.

However, alcohol is misunderstood.

Alcohol is actually a sedative that works by binding to the receptors in the brain and preventing neurons from firing electric impulses – the things that control most of our bodily functions.

As the brain is thus sedated it becomes easier for you to let go of consciousness.

However sedation is not a natural sleep, and there are two main issues that arise from this.

Firstly alcohol induced sleep is not a continuous sleep, and is therefore not restorative.  You make well not remember the numerous small awakenings, but they are nevertheless disruptive and have a significant impact on how you feel and function the next day.

Secondly alcohol also affects the quality of our sleep in the same way as blue light, meaning that the brain isn’t doing the necessary processing while we’re asleep, again with that knock on effect lasting several days.

TIP 5 – Enjoy an occasional drink but avoid drinking heavily and try not to regard it as something to help you to relax or to sleep.

 

 

6. Manage temperature

Ambient room temperature along with bedding and clothing determine your bodies core temperature.  And ambient temperature is a major culprit in affecting our sleep in our centrally heated and thermostatically regulated homes.

Remember melatonin?  That chemical which informs our bodies that night time and therefore the time to sleep is approaching based on the onset of darkness.  The body also relies on a drop in temperature (as in the setting of the sun) as a cue for it to initiate the evening surge of melatonin.

In fact our core temperature needs to drop by 2-3 degrees F, or around 1 degree C to successfully initiate sleep.

This means a bedroom temperature of around 65 degrees F or 18 degrees C is ideal, assuming standard bedding and night clothes.  In reality this feels just a little too cold for comfort when you’re out of bed.

TIP 6 – Confusingly, considering that we’re trying to lower the core body temperature to initiate sleep, a hot bath just before bed can actually help.  The heat of the water dilates the blood vessels near the surface of the skin and helps to draw out inner heat, so our core temperature reduces.  For the same reason warming your hands and feet at bedtime also seems to help as it draws warm blood to the extremities and away from the core.

 

7. Allow enough time

It might sound obvious, but under lockdown our usual daily routines are out of the window and with no imperative to stick to our usual bedtime there may be a temptation to stay up just a little bit later…..and then later still…but lighter mornings, kids, pets etc may still demand that wake at our normal time.   Studies show that we need 7 to 8 hours to operate effectively, both mentally and physically. The last 1 to 2 hours are particularly important, so you are really missing out if you are getting less than 6 hours and again the knock-on effects may be felt in disrupted sleep patterns further down the line too .

TIP 7: Keep to routines as much as possible and allow for 7 to 8 hours in bed each night.

 

8. Create a decompression zone

With  the constant media focus on worrying reports of the pandemic , available 24/7 via our televisions, phones, tablets and other devices, we can easily find ourselves still ‘wired’ at bedtime. Whether watching a news report or interacting on social media, these things stimulate the mind and generate anxiety at a time when you should be winding down.

TIP 8: Put the phone and laptop away at least an hour before bedtime and avoid any evening or late night news. Listen to music or watch something harmless on TV. Consider brushing your teeth an hour before bed, as this kind of activity can make you more alert.

 

9. Focus on what you have achieved

With our usual work and social activities restricted and the challenge of adapting to the new norm, many are finding it difficult to find energy and motivation to complete what may seem like even basic tasks and projects. Going to bed with a mental ‘to do’ list, or beating yourself  up for not getting enough done is not conducive to a good night’s sleep.

TIP 9 – when you get into bed, review the day and find 5 things you have achieved. They needn’t be big things, they could be things as simple as changing a light bulb, tidying a cupboard, going for a walk or contacting a friend.

 

10. Use relaxation techniques or audio tracks.

There’s no doubt that anxiety can play a significant role, and is often at the root of sleep issues.  Ironically it is also while we’re asleep that the brain has the greatest chance to process our anxieties, so it’s easy to see how a vicious circle of disrupted sleep – reduced anxiety processing – anxiety build-up leading to more disrupted sleep can be established.

TIP 10 – Learning relaxation techniques or listening to a relaxation audio track at bedtime can help with physical relaxation, and it’s when our bodies are relaxed that our minds can relax too.  Sleep often follows.       

 

Taking this a step further hypnotherapy, used alongside psychotherapy, offers a gentle and effective solution.  By using deep relaxation in a guided way we can help the brain to process anxieties, reset thought patterns to break the vicious circle and develop longer term positive behaviours and mindsets.   As part of this process sleep is generally much improved.

For more information, to book a free initial consultation or to request a downloadable relaxation track please email claire@implicityhypnotherapy.co.uk or call 07761 533372.

 

 

 

 

*Research in May 2020 by  2,254 UK residents in the 16-75 age bracket.  The study was carried out by market research company Ipsos MORI and King’s College London.  https://www.kcl.ac.uk/news/how-the-uk-is-sleeping-under-lockdown

** While it’s too early for any studies to have been done on the effects of sleep on this particular coronavirus (Covid-19), in 2015 researchers in the US deliberately infected 164 volunteers with the rhinovirus (common cold).  They found that the people who slept less than six hours a night were four times more likely to develop cold symptoms than the ones who slept for seven hours or more.  Aric A. Prather, PhD, Denise Janicki-Deverts, PhD, Martica H. Hall, PhD, Sheldon Cohen, PhD, Behaviorally Assessed Sleep and Susceptibility to the Common Cold, Sleep, Volume 38, Issue 9, September 2015, Pages 1353–1359, https://doi.org/10.5665/sleep.4968

 

Exciting news!

Due to an increase in new enquiries I’m extending my clinic hours to be able to offer more appointments. This also means I’m adding two new locations, giving clients a choice of environment for hypnotherapy sessions.

From 6th May I am pleased to announce that Implicity Hypnotherapy will be offering appointments at:-

Physio Phoenix Clinic, 7 Victoria Square, Skipton, BD23 1JF

And

Dales Angels, Market Place, Settle, BD24 9HA

Appointments are available in Skipton on Tuesdays, Wednesdays mornings and Fridays, and in Settle on Mondays and Wednesday afternoons.

Limited early morning and evening appointments are available for those with commitments during normal working hours.

The consulting rooms at both Physio Phoenix and Dales Angels are newly refurbished dedicated therapy rooms, offering comfortable and calming environments in which to relax.

Solution Focused Hypnotherapy offers a gentle and positive way to address many of the issues which impact on our quality of life.  It can help with:-

• Overcoming anxiety and reducing stress
• Addressing insomnia and other sleep problems.
• Conquering phobias
• Dealing with a lack of confidence, motivation or focus
• Controlling unwanted or destructive habits such as smoking
• Reducing the effects of Irritable Bowel Syndrome (IBS)
• Managing Weight

If you are ready to make a positive change in your life why not get in touch to arrange a free initial consultation to find out if Hypnotherapy can help you.

Happy New Year’s Resolutions

How are those Resolutions going? Have you given up smoking/nail-biting/cake, been to the gym/swimming/running?  If you have then well done, but on a dark cold winter’s evening, it’s easy to slip and find yourself back where you started – on the couch with a large glass of wine and a takeaway.

So why is it so difficult to change our habits?

Well it’s because the brain is in a bit of battle with itself.  Our conscious mind knows that these changes are good for us. Unfortunately the subconscious part of our brain responsible for our survival doesn’t like change and will encourage us to simply repeat past patterns as we’ve survived thus far by doing just this.  And paradoxically that includes continuing bad habits which may be damaging our long term health and wellbeing.

So how do we get our conscious mind to take control and help those resolutions to stick?

• Take small positive actions which move you towards your ultimate goal, and take the time to really notice your achievements.  This in itself triggers a chemical response in the brain which promotes a feeling of confidence and control.  
• Enlist the support of people around you.  Positive interaction with others also creates that chemical response which helps us to feel good and keeps our conscious mind in control.
• Don’t try to change too much at once.  The subconscious is more likely to dig it’s metaphorical heels in – one of the symptoms of which can be a feeling of anxiety which persuades you to you return to the old “safe” patterns. Recognising this and rationalising it can help you to overcome the urge to regress.

And this is where hypnotherapy can help.  In hypnotherapy we use trance – a state in which we can bring the conscious and subconscious mind together to focus on the positive change you would like to achieve. In this state we can work to resolve the battle and take back control for the conscious mind, helping you to make that New Year’s Resolution a reality.

The Quaker Meeting House, Settle – Thursday 24th January 2019 at 7.30pm.

Happy New Year! It’s that time of year when we make our resolutions about the positive changes we’re going to make during the year.

So how’s it going for you?

Well done if you’ve managed to stick to your resolutions so far.

But the reality is that on a dark cold winter’s evening, it’s easy to slip and find yourself back where you started – on the couch with a large glass of wine and a takeaway.

This free event takes a fun but informative look into how and why our brains trick us into failing at even the most sensible and well-intentioned resolution. And perhaps more importantly what you can do to fight back!

Join us at the Quaker Meeting House, next to Ashfields carpark in Settle, at 7.30pm on Thursday the 24th January 2019, to find out how to make your resolutions reality.

Make a positive life change and achieve your 2019 goals.