Where To Get Weight Loss Help In West Surrey

 

When it comes to weight loss and fitness, people differ genetically, physically and mentally. A certain method that works for one person may not work for others. This means that you may have to explore several different options before finding the best method for you, and this trial and error approach can be disheartening.

There’s plenty of different weight loss support available in West Surrey and other areas of the country, but perhaps the first place to go is your own personal support network: your family and friends.

Finding Weight Loss Support

A few kind words of encouragement from your support network, people to share those proud moments when you achieve milestones/goals, and a team that will help motivate you again when you’re finding it tough, can really make a difference. Positive feedback and affirmations will help move you upwards and forwards and reach for new goals in all aspects of your life.

With a strong supportive team behind you, it’s time to explore different ways to lose weight. Below are some of the local groups and therapists available in West Surrey:

  1. Slimming World,
  2. Weight Watchers,
  3. Get support – help from friends and family, encouragement, reminding not nagging,
  4. Support from a friend who wants to lose weight and you motivate each other to keep going with your goal to lose weight,
  5. NHS weight loss support,
  6. Goal setting and a physical activity plan: Local gyms can provide personal trainers to have one-to-one help or a schedule for different activities that you are interested in: Zumba, Yoga, Spin classes etc.
  7. Try a dietician or nutritionist for advice on a healthy diet plan and support.
  8. Cognitive Behaviour Therapy together with Clinical hypnosis can help you gain perspective and teach you to lose weight naturally.

Changing The Way You Think Around Food And Exercise

Many people feel very alone and unhappy about their efforts to lose weight. Perhaps your family are struggling with their own personal challenges and you don’t have the support at home. Or you may think your friends won’t understand how difficult it is to lose weight, or you don’t want to show them how vulnerable you’re feeling. While it’s definitely a big help to have someone to lean on for support many of the groups above can provide this, and so too can changing the way you think about food.

If the illustration below is something you recognise, you may find Cognitive Behaviour Therapy an effective way to change this mindset:

You wake up in the morning and feel it's no point being on this yo-yo diet, I feel FAT (Thoughts) 

cognitive, negative thoughts, break bad habits, hypnosis, hypnotherapy help

Behaviour- Decide to eat last nights leftovers and some cake and forget the diet you are on.

Feelings- you feel tired and depressed and cannot be bothered with the difficult diet anymore.

Cognitive Behaviour Therapy works on the premise that each client is an individual and this means that it provides a rationale for which technique works for your eating issues. Also, clients’ learned responses, thoughts, feelings and behaviours are the focus of the treatment process. This leads to the client learning how to deal with his/her issues and utilising behavioural or cognitive techniques to make changes necessary to lose weight and live a healthier lifestyle.

CBT will give you an insight into your mindset about your food choices and lifestyle. You will be aware of what you eat, acknowledge your unhealthy eating habits and why do you sometimes emotionally overeat. This therapy will give you control of your cravings, teach you mindfulness techniques and behaviour techniques. This will, in turn, improve you improve your relationship with food and be in total control of your eating habits.

Cognitive Behaviour Therapy includes the following techniques:

Mindfulness techniques will teach you to: Give your cravings a special name, and say ‘no’ to eating ‘bad foods’. Don’t cave into the temptation of eating that packet of crisps, keep an eye on your ultimate weight loss goal and imagine your future eating good foods and feel healthy.

Behaviour techniques: will help you change your habits and behaviours and not going near the ‘bad’ foods. Practice deep breathing and relaxation techniques and keep yourself distracted away from foods that are unhealthy.

  • Identify habit associated behaviour
  • Increase positive habit behaviours
  • Identify habit prone situation – write a list
  • Exercise regularly as when you eat healthy meals, you feel good too.
  • Seek opportunities to display improvement in situations (activities) that challenge you
  • Practice, practice & practice

CBT can be used in combination with other weight loss help, tackling what’s going on in your head as well as the changes you want to make to your physical appearance.

If you would like to discuss your weight loss goals with me, please contact me on +44 (0)796 715 1790 or info@formindssake.com


How To De-Stress At Work

 

Modern life today is full of demands, money worries, insecurities and frustrations.  Stress is a common place for many people dealing with life’s daily anxieties. While a certain amount of stress can keep you safe from danger and motivate you to do your best, it can also overwhelm people.

Stress overload can cause long-term damage to your health, reduce the quality of your life, and affect your mood and relationships. When someone gets stressed, the body releases a chemical called cortisol, causing a racing heart, increased blood pressure and respiration, tension in your stomach area and sweaty palms. While most healthy people can cope with this on an infrequent basis, if you experience this level of stress regularly it can result in physical, mental and social problems.

Research suggests that you can make a real difference to your wellbeing by understanding your stress response. This is about recognising the signs and symptoms of your stress overload and taking adequate steps to curtail any adverse effects. It's the story you tell yourself when you are stressed, shifting your thinking from ‘I’m overwhelmed, I can’t cope’ to ‘I will do my best and get support’, that will make a significant improvement to your life.

Managing Workplace Stress

How you interpret your stress response can make a big difference to how you manage to de-stress at work or manage other stressful times in your life. When you feel your heart pounding and palms getting sweaty, make the choice there and then… you can choose to say ‘I am so very stressed and thinking about being stressed is making me more anxious and scared.’ Or you can say to yourself ‘Here we going again. I can feel the anxiety rising …but I am in control now and let me take a few deep breaths and calm down’.

Concentrate On Your Breathing

Taking control of your breathing is a powerful way to alleviate stress. Not only will it help to lower your pulse but it will also send vital oxygen to all the areas of your body, especially critical areas of your brain. This resets your nervous system and oxygenates the parts your body that needs it.

Here’s how:

Take a deep, relaxing breath …. Place your hand on your stomach and draw a deep in breath. Your hand will move in and out, and so will your chest.

Inhale for 5, hold for 2 and exhale for 7. Repeat and count with the calmness you feel …its one of my favourite counts.

But you need to practice, practice and practice. Either five minutes or fifteen minutes every day: here and there and build yourself up for long-term benefits. I usually start my day with a single meditation with 5 of those 5-2-7 deep in breaths, practice this a few times during the day 5-2-7 and before I go to bed its 5-2-7 again.

Practice makes this permanently imprinted in your mind, so when you do recognise your stress response and need to use this breathing technique, it’s second nature.

‘Stress should be a powerful driving force, not an obstacle’ Bill Phillips.

Quirky Stress-Busting Strategies

While we need to have some effective methods for dealing with stress like the deep breathing technique outlined above, it would be better to prevent your stress response to start with. Here are just a few ways that you may, or may not, use in your workplace to combat stress:

  • Could a weekly sing-along be an effective way of boosting morale and de-stressing in your workplace? Or would you find it too bizarre, and potentially stressful, having to join in with everyone in the office? You decide!
  • A survey by Staples found that 1 in 7 people use colouring books to de-stress at work. Crosswords and Sudoku can also help, providing a much need screen break and chance to focus on something other than work for a short period of time.
  • What about a furry friend in the workplace? Some companies have an office dog, aka Chief Happiness Officer, on hand to sooth stressed employees with a cuddle or available for a stroke or pat on demand. There is plenty of research on how pets can help alleviate stress, so introducing an office dog could be a good move.

These strategies are quirky but do provide a distraction in the workplace and research suggests that they do provide stress-busting benefits. If anything it allows for a break from the desk, ability to stretch and relax, the time-out from the screen, mindfulness moments and boosts happiness.

For me personally, I love the dog running around the office and use a colouring book in order to alleviate my stress at work – though I may give the weekly sing-a-long a miss. However, they don’t work for everyone as we all react to stress in different ways.

This is why it’s important for us all as individuals to understand how we react to stress; from understanding what causes the stress in the first place, to managing our stress response and learning to deal with it in a positive way.

As a Cognitive Behaviour Therapist I work with people to help them break the negative cycles of thinking, how this makes them feel, and then the behaviour that follows. The result is that they learn how to manage their stress response so that it doesn’t impact adversely on their wellbeing or their work. In fact, it can help them use stress in an empowering way, teaching them to recognise the signs early and put practical plans into action – such as prioritising tasks, delegating or seeking support.

What plans does your company have to alleviate workplace stress?


5 Self-Help Tips To Stop Smoking Today

We all know that smoking is bad for our health, but our minds are very good at convincing us that we’re immune to the side effects and the potentially catastrophic impact it might have on our lives and those of the people around us. We convince ourselves that we won’t be another cancer statistic, or that other smoking-related diseases couldn’t possibly happen to us.

Of course, figures show that these diseases do affect people just like you and me. Although your risk may differ depending on how long you’ve smoked, how many cigarettes a day your habit involves, and other factors that impact on your health, the fact is that smoking damages your health.

Stopping Smoking: Breaking The Habit

No one is under any illusion that stopping smoking is easy. It’s particularly hard when you’ve been addicted to the cigarettes for a long time, or if you have a partner who also smokes and who isn’t interested in quitting with you. So how can we find the motivation to stop smoking for good?

We all have the willpower and resolve to stop smoking, it’s a question of tapping into that strength and changing the way we think about smoking, recognise those triggers that make us reach for a packet of cigarettes and have the self-belief that you can quit smoking.

So when are you going to stop smoking? NOW is the time to quit smoking for good as it is bad for your health and you CAN do it! Quitting will test your resolve and willpower, and you will struggle to break this habit, but it can be done as lots of other people have shown. Make a plan TODAY, write down and understand the reasons why you want to stop smoking, find a method that works best for you, tell all your friends and family and get them to support you.

Finally, set a DATE in your diary to quit smoking.

  • Set the time you are going to quit and stay with it.
  • Emptying the stash of cigarettes from your house, car, and work including the secret places where you hide the emergency cigarettes.
  • Work out what triggers you to smoke: when you go to the pub, a break from work, coffee with a friend who smokes or having a drink in the evenings.
  • Take each day as it comes and you think about quitting positively. Think about the positive impact it will have on your long-term health, how empowered you will feel in your ability to stop, how much better you will feel and look, and how pleased your family and friends will be when you quit.

5 self-help tips to stop smoking:

  1. Record and monitor your daily routine (including your smoking habits), the annoying or stressful situations that cause you to smoke. Knowing what precedes your smoking habit (mannerisms and behaviours) makes it easier to nip the habit in the bud. Switch your routine around so you are not associating with those friends that smoke at this very crucial time. Avoid scenarios that would remind you of your smoking habit.
  1. Learn a relaxation technique (Deep breathing technique) that you can use when you feel like having a cigarette: Take three long slow deep breaths in and imagine you are feeling relaxed and calm ….Breathe IN cool clean air…. and breathing OUT any unnecessary nervous tension…. Take a deep breath in through the nose and hold it for a count of four. Then release it through your mouth for a count of four. Remember to breath in through your nose and release through your mouth, once again, breath in…slowly …and all the way out….. three …deep breath in through your nose and out through your mouth …relax…. And let go …. Notice feeling calm and relaxed with each out-breath and finally let go and settle in the chair. Just breath naturally now and notice your breathing and feel the relaxing energy has spread through your body.
  1. Get support from family and friends. Or find a friend that wishes to quit and is willing to stop smoking with you, the support will be great. You can keep each other motivated and accountable. Giving up can be a challenge and it requires a great deal of willpower, your support network will be there for you if you feel the cravings and on the difficult days. The positive encouragement will be invaluable to quit long-term.
  1. See your decision of stop smoking now as an opportunity to start a new activity like joining the gym or an exercise class, or doing something that you have always wanted to do. Keeping your mind and body active will take your attention off any cravings or withdrawals you might experience. Spending time doing an activity that you love and being with people who do not smoke will help avoid the temptation of going back to smoking cigarettes.
  1. Clinical Hypnotherapy with Cognitive Behaviour Therapy (CBT) can help you to get to the root of your smoking habit. This therapy will work with you to change your smoking behaviour and teach you coping strategies to help control your cravings. By helping you deal with your feelings and habits that have formed over a period of time you will be able to take control of your smoking habit and quit. Identify your triggers and habit prone situations and the associated behaviours that follow. Hypnotherapy can help you gain control and willpower over your habits and you will see yourself as a confident non-smoker. The relaxation techniques will help with any anxious feeling around your job or home life you may have that makes you reach out to the cigarette. You will be taught a self-hypnosis during these hypnosis sessions, which you can use to feel calm and in control in any stressful situation at home or at work.

In this article research by Green and Lynn (2000) concluded that Hypnosis is “possibly efficacious” treatment for smoking cessation. Their extensive research also suggests “it is impossible to rule out cognitive/behavioural and educational interventions as the source of positive treatment gains associated with hypnotic treatments”.

Evidence-based research shows us that with hypnotherapy there is a 40 – 50% success rate as an intervention to stop smoking and sessions can range from 1 to 5 sessions for motivation and skill development.


Find out if Hypnotherapy can help you to Quit Smoking for good, Book a free 30 minutes consultation with me and finally get control of your habit and cravings.


How To Improve Your Self-Esteem

Self-esteem is a term used when describing the opinion that we have in ourselves. It refers to how we think about the type of person we are as well as the abilities we have and the things we expect to happen in the future.

When we have healthy self-esteem, we are able to feel good about ourselves. Importantly, it also helps us to have a positive outlook on life. High self-esteem allows us to have the strength and courage we need in order to deal with the twist and turns and ups and downs of our life, find the positives and fight through the negatives and helps to protect our long-term health and well-being.

Do You Have Low Self-Esteem?

It is believed that having lower self-esteem has been rooted in our childhood days. Our relationships and history with those people surrounding us such as our siblings, parents and friends are the ones who shape the opinion we have of ourselves. We are able to receive a combination of negative and positive messages as we grow up but, as anyone with low self-esteem knows, it’s the negative ones that tend to stick in our mind. The feeling of not being good enough can be reinforced as we get older if it is not dealt with.

The way in which we develop our self-esteem in our adolescence can bring a great impact on the future level of our self-worth. The natural personalities that we have can also play a big part. Some of us possess personality traits that can make us more prone to those negative thoughts with regards to who we are and our sense of what we can achieve in life.

Low self-esteem affects us in a number of ways. If a certain person feels that they are not worthy enough, it will reflect on their behaviour. They act in a way that reinforces their own low self-esteem for example by being self-deprecating, telling themselves and others that they’re not good enough.

Even people who outwardly appear self-confident with high self-esteem may be struggling with these negative thoughts and behaviour patterns. They may find it hard to get up in the morning to face their day, perhaps thinking that they’re not up to the job they do or that they don’t deserve to be successful. They may also be very self-critical and analyse everything that they do in their working lives, endlessly running through what went wrong or finding faults, unfavourably comparing themselves to others, and focusing on the negatives rather than the positives.

All this leads to feelings of depression, hopelessness, boredom in life and lack of motivation. Fortunately, there are things practical steps that you can take to improve your confidence and self-esteem.

10 Tips To Help With The Challenges When You Build Your Self-Esteem And Confidence:

  1. Positive affirmations and self-talk challenge your negative thoughts and practice motivational affirmations,
  2. Regular and consistent exercise: helps to elevate your mood,
  3. Stop comparing yourself to other people: trust yourself, don't measure yourself to other people successes and find out your greatest strengths,
  4. Give yourself a break when you make a mistake: remember we all make some mistakes,
  5. Change the things you can and forget the things you cannot: focus on the positives,
  6. Focus on the things you enjoy: find time do some fun stuff,
  7. Honour your achievements: be grateful of what you have succeeded at,
  8. Create a balance: between your work, home and personal life,
  9. Don't be critical of yourself: give yourself a break,
  10. Get your family and friends to support you: especially on difficult days.

Easier said than done?

If those feelings of being ‘not good enough’ have become entrenched, perhaps because you’re suffering from long-term low self-esteem, the steps above may be very hard to implement. If you’ve been self-critical for many years, it's hard to break this cycle by simply acknowledging that it’s not doing your self-esteem any good.

Therefore it can be helpful to get some additional support to help you break this cycle of negative thinking and change your behaviour. Counselling, such as talking therapies can be useful, as can cognitive behaviour therapies such as hypnosis.

Clinical Hypnosis for improvement of self-esteem is a safe and relaxing process that involves having a direct attention to the subconscious and conscious mind. Its main goal is to identify and challenge the patterns of negative thinking. Aside from that, it also encourages the change of negative to positive thinking with the power of suggestion. A cognitive behaviour hypnotherapist will present to you a number of visualisations, hypnotic suggestions and other related techniques. It also helps you in promoting positive attitudes, thoughts as well as beliefs that support you to have a healthy self-esteem.

When you are in the relaxed and deep state of hypnosis, the therapist will help you break the negative cycle of feeling and thinking, when you see these clearly you will change the habits and behaviour that follow. By identifying your goals, the session will be tailored to meet your needs and suggestions made under hypnosis will be able to promote healthy and long-term self-esteem.

If you would like to discuss the above in more detail, and in confidence, please do get in touch. You can email me on info@formindssake.com or call 0796 715 1790