Category Archives for Anxiety Disorders Stress

Phobia Anxiety Help Using Hypnotherapy in Surrey – Realize Anxiety Attack Symptoms

Do you have anxiety? If so, you know that it is like your freedom is taken away from you. You are considered a slave to your own feelings. It does not have to be that way, and you can requalify your brain using hypnosis/hypnotherapy for anxiety and stress.

You will find different methods to break the chains of your anxiety. Probably, the most efficient way is through surrey hypnotherapist for anxiety. It can break the pattern of your panic attacks and also get the root of anxiety, thus helping you solve it enduringly.

In case you didn’t know yet, Surrey hypnotherapy for anxiety is one of the ideal uses of hypnosis.

Anxiety Treatment

Did you know that there are two areas of a person’s mind: the subconscious and the conscious? The conscious is the part where you make decisions and where you utilize lots of reason and logic. It is the part which performs all the crucial thinking.

Nevertheless, scientists guess that the conscious mind is simple between 1% to 7% of our brain. That is not very large.

There’s a huge part of the brain which consumes 93% to 99% of your thoughts. The part which controls automatic behaviour like talking, thinking, and walking. Most of our decisions are made with this part. It’s called the subconscious.

You see; the subconscious is powerful. However, you can transform it through hypnosis. It can be your friend rather than your enemy. You can also train your subconscious mind to make new patterns and perform new habits. You perform this via hypnosis.

You will find a plethora of ways which hypnotherapy in Farnham helps anxiety. If you use it for your anxiety, you might need to go through a trauma resolution. If you suffer something shocking or traumatic previously, that can keep causing stress long after it’s over. If you want to remove your trauma, you should resolve this in your subconscious mind.

With the help of surrey hypnotherapist, you can remove or reframe most of the powerful negative emotions linked with that time. If you do that, then the negative behaviour or pattern could become a positive one.

Hypnosis could also help with your learning skills, which help with panic attacks and anxiety-like meditation. No matter how you plan to use hypnosis, it is essential that it usually is more throughout various seasons which a change occurs. Either hypnosis sessions on mp3 or sessions in person.

You get better in the long run. Remember, England was not established in a day, and neither was your depression. It could take a while to acquire new habits.

Depression and Anxiety

Mental health issues like anxiety and depression can accompany any condition. Depression is categorized by a feeling of discouragement, despair, and sadness. It often follows a personal injury or loss. It’s not an indication of weakness nor doesn’t symbolize a moral failing.

A loss of enjoyment in almost every activity and sadness which lasts a very long time are the significant features of depression. Sadness is an indication, but not a similar thing as depression. Everybody is sad frequently. The kind of sadness which happens in depression lasts throughout the day. Other signs include feelings of guilt or worthlessness, lowered energy, loss of focus, slowed movement and thinking, sleep issues and appetite loss.

It is crucial to bear in mind that most of those signs can happen with conditions like stroke, brain injury or even less serious concerns such as the flu or cold, however, it might not tell depression. Further, even if you are having a difficult time sleeping, problems focusing or lack of appetite, there’s no reason to be concerned when it comes to a separate mental health condition except you feel sad mostly or infrequently find happiness in life.

On the other hand, following a massive, life-threatening event such as a disabling condition, it’s normal to experience a significant deal of stress. You see, stress can accumulate over time and can result in anxiety. That anxiety could be more generalize like not wanting to leave your home after being cleared from the hospital.

The most typical indications of anxiety are worry and fear. Anxiety could also cause difficulty sleeping and concentrating, as well as restlessness. Often, people will show anxiety by being tired, irritable and stubborn. Anxiety could also present physical symptoms such as shortness of breath, muscle tension, and feelings of panic. Nearly everybody feels anxiety whenever faced with a negative physical issue. Anxiety turns out to be a concern when such emotions are compelling and restrict with essential tasks in life.

Both anxiety and depression could go a long way over time. However, without treatment, the signs last longer and might return. Anxiety can cause poor quality of life and low self-esteem.

Both depression and anxiety are typically connected with medication and surrey hypnotherapy counselling by a trained surrey hypnotherapist in Surrey can help. Treatment is usually successful, so there’s less reason to postpone seeking assistance.

If you are feeling depressed or anxious, it’s crucial to admit to it and get assistance. Even when friends and family are around for support, hypnotherapist Godalming attention is always the best.

What Is a Panic Attack?

When we talk about panic attacks, it’s a sudden episode of intense fear which activates physical reactions when there’s no apparent cause or real danger. Panic attacks could be terrifying. When panic attacks happen, you might think you have a heart attack, losing control or even dying.

A lot of people experience only one or two panic attacks in their time. However, the concern goes away, probably when a stressing situation finishes. However, if you have had recurrent, sudden panic attacks, you might be experiencing from panic disorder.

Even though panic attacks are not life-threatening, they can be scary and impact your quality of life. The good news is that treatment like hypnotherapy Farnham can be very efficient.

Stress Symptoms

The most dangerous thing when we talk about stress is how it can creep on you easily. You get accustomed to it. It begins to feel familiar – even normal. You do not observe how much it is influencing you. That is why it’s crucial to be aware of the common warning indications of stress overload.

Behavioural Symptoms

• Nervous habits (pacing, nail biting)
• Using drugs, cigarettes, and alcohol to relax
• Neglecting responsibilities or procrastinating
• Sleeping too less or too much
• Withdrawing from other people
• Eating less or more

Physical Symptoms

• Frequent flu or cold
• Loss of sex drive
• Rapid heart rate, chest pain
• Dizziness, nausea
• Constipation or diarrhoea
• Pains and aches

Emotional Symptoms

• Isolation and loneliness
• Other emotional and mental health concerns
• Feeling overwhelmed
• Anger, irritability, or moodiness
• General unhappiness or depression
• Agitation and anxiety

Cognitive Symptoms

• Constant worrying
• Racing or anxious thoughts
• Seeing only the negative
• Poor judgment
• Inability to focus
• Memory problems

Anxiety Attack Symptoms

Meanwhile, anxiety attacks could feel alarming, intense and awful. You see: they can be strong experiences; it can appear like anxiety attacks that are out of your control.

People who are suffering from this problem understood that they could be extremely spiteful experiences. Even so, this illness and their symptoms could be addressed successfully with the proper information, support, and assistance. No one needs to suffer pointlessly.

Symptoms of an anxiety attack can be composed of:

• Tingling or numbness sensations
• Hot and cold flushes
• Needles and pins
• Burning skin
• Weak in the knees
• Feeling detached from the reality
• Turning pale
• Pain or chest pressure
• Sweating
• Trembling
• Heart palpitations
• Dizziness
• An urgency to escape
• A surge of doom and gloom
• Feeling you might pass out
• Feeling you’re in grave danger
• Feeling losing control or going crazy
• A feeling of overwhelming fear

Professional hypnosis today is becoming a more sought-after method for dealing with anxiety management in Surrey. Hypnotherapy for anxiety could help reestablish self-belief and increase confidence and assisting to lessen feelings of worry and fear. It can help you build and learn on the ability to access your relaxed state of mind that is essential to help cope with the overwhelming emotions you’re experiencing.

Learn more of how you can get help: https://formindssake.com/manage-stress-anxiety/

Hypnosis for panic attacks and anxiety and depression strives to access your subconscious and employ the power of suggestion to support positive change. The suggestions employed by your hypnotherapist will be customized to your individual situation. They will also assess what is causing your anxiety and depression and why it happens. They will also work to alter the way your body reacts to triggers.

Hypnotherapy for anxiety and depression can help you recover a sense of control and familiarity in your life. It can help you know what might have caused your panic attacks, help you determine indications of the onset of the attack and offer you tools to handle and overcome the feelings. Schedule your free call now and learn how you can be phobia free- andrea@formindssake.com  or 07967151790

Gastric Band Hypnotherapy for Weight Loss in Surrey, Farnham, Woking, Guildford

Hypnosis pertains to the naturally-occurring state of consciousness. This is somewhat the same state of intense or deep relaxation that you experience when you are sleeping. A deep state of relaxation can be experienced when listening to music, watching an excellent film, daydreaming or when you’re particularly concentrating on something; you become unaware of what’s going on around you.

Hypnotherapy is considered the therapeutic use of hypnosis. This is commonly undertaken in a clinical environment to help individuals make positive improvements and changes in their lives.

Hypnotherapy for Weight Loss in Surrey

Many individuals suggest that if you want weight loss the easy way, you must consider trying weight loss hypnotherapy. So how does this weight loss hypnosis hypnotherapy really works in the weight loss field? Studies revealed that weight control hypnosis is effective, but the gastric band hypnotherapy is also proven to be more effective.

5 Things You Didn’t Know About Gastric Band Hypnotherapy

Gastric band hypnotherapy is not really for everyone. However, there are still a lot of individuals who have shared their successful weight loss stories because of Gastric band hypnotherapy. The most successful individuals are those who follow this method accordingly and strive hard to change their eating habits, food relationships, and weight.

Also, weight control hypnosis works best on individuals with a proper mindset. Each weight loss case is actually measured by its own merits for suitable suitability.

The following are 5 things you probably don’t understand about Gastric band hypnotherapy. Read on in order to learn and point out what you really need to learn about this weight loss option.

1. You Do not Have Gastric Band Fitted

 This seems to be one of the obvious points to cover. There are individuals who are confused about the gastric band hypnotherapy practice and the actual medical procedures offered privately. Hypnoband is the common gastric band hypnotherapy practice, and this does not involve surgeries.

The hypnotherapy is a non-invasive form of weight loss using suggestions and cognitive behavioural therapies in order to achieve desired outcomes.

2. Will This Work for You?

 The gastric band hypnotherapy is somehow dependent on you. For the best results, you must completely commit to losing weight in your heart and health. This weight loss solution is not really for individuals looking for someone else to take control. You are the only key to your weight loss success.

Most individuals can lose weight if they are prepared to change their overall lifestyle and habits. It also helps to have support groups right in your own home. Gastric band hypnotherapy can have direct impacts on your weight loss results especially if you’re always around triggers and is prompted to eat unsuitable and larger meals. If you are really serious about losing weight, then this one will work for you.

3. Is gastric band hypnotherapy guaranteed to Make You Lose More Weight than other means?

 No medical actually carries any particular guarantee of outcomes because of many different factors that may affect the results. One thing that’s confirmed is that there are no medical side effects linked to gastric band hypnotherapy. Remember that with any form or type of hypnosis, fear of heights, quitting smoking and more are results dependent on individuals. No form of hypnotherapy will actually work if the person is not 100% committed.

You need to understand that mind is a powerful and complex organ and through undergoing this gastric band hypnotherapy, you will be equipping yourself with necessary tools to change your old and unhealthy eating habits for good. Treatment is mainly aimed to help individuals change habits, relationships and lose weight.

4. What Can You Expect From this Course of treatment?

 This is usually consisting of appraisal sessions and long-hour sessions of therapy. A good hypnotherapist will take a full breakdown of your medical and dietary history prior to proceeding with treatment. During the very first treatment, you’ll be introduced to hypnosis the state of more heightened learning wherein; you will feel ultimately calm and relaxed.

In the following session, you will then be introduced to gastric band hypnotherapy, and your hypnotherapist will work in order to fit virtual gastric band for ultimate effects.

5. What is the Cost?

 There is really no fixed price, and usually, the more successful the therapists are, the higher the rate and the more they will charge since they can actually back up their claims and then prove results.

Clinical Hypnotherapist Surrey, Farnham, Woking, Guildford

Clinical Hypnotherapist Surrey and hypnotherapists in Farnham, Woking, Guildford, are caring, family oriented and approachable. Surrey hypnotherapist is known in this field and provides top quality, affordable and confidential help with anxiety, depression and more.

This Surrey hypnotherapist as well as Farnham, Woking, Guildford hypnotherapists are registered and trained and ensure that they continuously meet highest therapy standards through their continued professional development. Their practice offers comfortable environments with flexible appointment schedules.

With Surrey hypnotherapists’ practice, clients are the most important to them and due to this; they work hard to give them the best possible results.

Weight Loss the Easy Way with Gastric Band Hypnotherapy for Weight Loss in Surrey, Farnham, Woking, Guildford

The Gastric Band Hypnotherapy for Weight Loss in Surrey, Farnham, Woking, and Guildford is a technique often used to suggest the subconscious that you have had a gastric band fitted into your stomach to help you lose that unwanted weight.

The Gastric Band Hypnotherapy is somewhat considered as the last resort for those aspiring for the most effective and successful weight loss. This limits amount of foods one can physically eat and encourage effective weight loss.

Your Guide to Hypno-Gastric Band Hypnotherapy

A gastric band is a flexible silicone device utilised in the weight reduction medical procedure. The band is set around the upper area of the stomach to make small pouch over the gadget. This limits the measure of food that can be kept in the stomach, making it hard to eat extensive amounts.

The gastric band’s aim is to confine the measure of foods one can physically eat, making them feel full upon eating a bit to empower weight reduction. For the vast majority who had this procedure, it is a final resort subsequent to attempting different strategies for weight loss. Like any procedure, fitting a gastric band still comes with risks, so individuals are planning to lose weight still need to be mindful about this.

Despite some minor complications, undertaking Gastric Band Hypnotherapy for Weight Loss in Surrey, Farnham, Woking, Guildford is a significant step for anybody or someone that thinks about a lot of thought. Most individuals will look to different alternatives prior to going down this course; this is actually where gastric band hypnotherapy comes in. Read more Weight loss tips here – https://formindssake.com/2016/03/29/5-evidence-based-weight-loss-tips-whats-right/

The Gastric Band Hypnosis Surrey

A gastric band can be utilised to help individuals effectively lose weight with no risks that come with surgeries. There is a two-pronged approach often used by hypnotherapists. They will take a closer look in order to identify the root causes of an individual’s emotional eating.

Using Hypnotherapy, the therapist can urge you to remember long-overlooked encounters encompassing foods that might be intuitively influencing you now. Tending to and perceiving any unhealthy idea pattern encompassing foods can be useful before doing gastric band hypnotherapy.

How Gastric Band Hypnosis Surrey Works

By using the relaxation techniques, the hypnotherapists will position you in the state of hypnosis. Under this relaxed phase, your subconscious becomes more open to suggestions and at this rate; hypnotherapists will make suggestions into your sub-conscious. With the Gastric Band Hypnotherapy this particular suggestion is that you’ve had the band fitted and since the mind is so powerful so once your mind accepts this suggestion, your behaviour will surely change accordingly. Along with fitting this gastric band, suggestions that surround behaviour and confidence will trigger you to commit with positive lifestyle changes.

Numerous therapists will teach hypnosis techniques so that you can fully enhance the works that you have done in the course of the sessions. Also, educating yourself about exercise and nutrition is advised to promote well-being and physical health.

Try Gastric Band Hypnotherapy for Weight Loss in Surrey, Farnham, Woking, Guildford

Gastric Band Hypnotherapy for Weight Loss in Surrey, Farnham, Woking, and Guildford are worth trying for. This includes weight loss hypnosis that will undoubtedly help you shed those extra pounds. This can also be part of your weight loss plan which includes exercising, dieting and counselling. When you go into hypnosis trance, you become more responsive to suggestions that may consist of behaviour changes that further help you lose weight.

Individuals can rely on Surrey hypnotherapist for successful Gastric Band Hypnotherapy for Weight Loss. Surrey hypnotherapist specializes in this field, and they deliver the best weight loss an individual can experience. The Gastric Band Hypnotherapy is far better than any other weight loss methods available out there. For those who are in search for weight loss the easy way, they can contact the best Surrey hypnotherapist to perform a Gastric Band Hypnotherapy.

Schedule a free phone call to see if this can help you achieve your weight loss goals- 07967151790 or email info@formindssake.com https://formindssake.com/contact/

Hypnotherapy for Anxiety in Surrey – Best Help and Treatment with Hypnosis

In today’s contemporary world, it is nearly impossible to prevent stress. Financial issues, workplace problems, health issues, and personal relationships can all put you under stress. Eventually, that continued pressure, daily life/workplace struggles affect your health and wellbeing. While there are some methods of alleviating stress, clinical hypnosis offers a simple, extremely effective solution which needs less effort on your part to accomplish visible outcomes.

Hypnotherapy in Farnham uses hypnosis for alleviation and treatment of different psychological and physical symptoms associated with anxiety. Hypnosis enables you to feel often quite deep levels of relaxation and thus aids lessen the levels of anxiety and stress. It’s often utilised alongside traditional cognitive behavioural therapies like systematic ‘desensitisation.’

If you are one of those people who is suffering from anxiety, this post is perfect for you. In this article, we will help you understand how Surrey hypnotherapist in Surrey can help you alleviate and reduce your anxiety.

Hypnotherapy for Your Anxiety

As human beings, you are wired biologically to respond to threats and dangers to survive. One of the crucial challenges with mental health illnesses is that no single treatment works for everybody. Anxiety, for instance, can always be relieved and reduced. Also, this therapy can lessen the distress it can cause and provide a long-term solution (self-hypnosis anxiety techniques). A similar therapy and medication which works for one individual might not work for another.

When anxiety medications have failed, or you wish to consider other therapy techniques or alternative medications, it is not strange to try cognitive behaviour therapy. One option which a lot of people consider is hypnosis/hypnotherapy for anxiety and stress.

Hypnotherapist Godalming employs clinical hypnosis to relax the conscious mind so that it could access the unconscious mind. Their objective is to alter your feelings and beliefs about your anxiety, through changing how your subconscious mind thinks.

A trance state, or the state of hypnotic relaxation, has different notable physical outcomes:

• Rapid eye movement (REM)
• A calm, relaxed speaking voice
• Muscle relaxation
• Decreased heart rate
• Slowed breathing patterns

Hypnosis occurs in a relaxed setting. Thus, a lot of people enjoy professional hypnosis as a kind of relaxation for anxiety treatment. It’s also safe that makes it preferable to other possible medication and treatment options to seek out therapy for anxiety near me.

Hypnotherapist Near Me

If you’re looking for a reputable and dependable phobia anxiety help in your area, the Clinical hypnotherapist can help you. We are proud to perform things a bit differently to the majority of hypnotherapists.

Let us say you have a fear of flying or anxiety of flying in an aeroplane. Throughout the hypnotherapy session, your therapist can offer you what is called as a “posthypnotic suggestion” while you are in the state of deep relaxation. You can Overcome fears and Phobias here:  https://formindssake.com/overcome-phobias-fears/

In that relaxed condition, your mind becomes more open to suggestions. That enables the therapist to change your feelings and behaviours towards flying. You will start to feel confident the next time you are on an aeroplane. Further, because of the comfortable and calm state you are in, any anxiety signs you might feel will reduce or subside, including:

• Nervous stomach
• Irritability
• Muscle tension
• Increased heart rate
• Shortness of breath
• A feeling of impending doom

Our hypnotherapist will use it as a complementary therapy to your anxiety medication if you are having any (cognitive behavioural therapy).

Surrey Hypnotherapy

Because anxiety is a biological process, it is not something that you can think away. Even if you make an effort to relax, you cannot prevent your body from responding to frustrating stimuli negatively. That is where the anxiety management in Surrey comes in.

Hypnotherapy serves on the subconscious part of the mind which you do not have control over. Throughout the session the surrey hypnotherapy counselling therapist, positive messages are shared into your subconscious mind. That alters the way your body responds to the anxiety attacks. That enables you to feel calm and in control of the anxiety. Even in very worrying cases, hypnosis for anxiety can help you remain calm.

The best part about hypnotherapy Farnham is that you don’t need to do anything but lie or sit comfortably and listen. Hypnosis does all the rest. Plus, it is proven and effective in different clinical studies to be extremely efficient at treating anxiety.

What Is Anxiety

Anxiety is the natural response of the body to stress. It is a feeling of apprehension or fear about what is to come. Giving a speech, going to a job interview, or the first day of school might cause the majority of individuals to feel nervous or fearful.

We all have anxious feelings at some point in our lives. Feeling worried or afraid is a typical response to stressful and dangerous situations. We can feel nervous and tense before a presentation, playing in a huge sporting event, doing exams at universities or starting a new job. Very often, feeling nervous or a little anxious could even help us perform better.

Typically, once we have learned to overcome a frustrating circumstance, our nervousness and worries will calm down. But at times, the anxiety issues can be with us after the stressful situation has passed. Feelings of dread, distress, and fear could take over. We can feel down with the severe anxiety symptoms which can affect us for quite a long time. When you have high levels of anxiety, you might begin to worry about small things which others do not find stressful.

Anxiety Test

Anxiety is not easy to diagnose. However, an anxiety diagnosis needs a long process of mental health evaluations, psychological questionnaires as well as a physical examination.

Some physicians might perform a physical exam, urine or blood tests to rule out major medical conditions which could contribute to signs you are suffering from stress.

Different anxiety scales and tests are also employed to help your physician evaluate the level of anxiety you are suffering.

What Causes Anxiety

Most doctors do not fully understand what causes anxiety. It is believed that particular traumatic experiences could trigger anxiety in individuals who are susceptible to it. Genetics might also play a crucial role in anxiety. In other cases, your stress and anxiety may be triggered by an underlying health problem which could be the first indication of a physical, instead of a mental illness.

An individual might suffer from one or more anxiety symptoms simultaneously. It might also accompany other mental health issues like bipolar disorder or depression. That is especially true for generalized anxiety disorder. Plus, it most typically accompanies another mental or psychological condition.

Anxiety Therapy

If you have been diagnosed with anxiety, you will discover different treatment options with your doctor. For some individuals, medical treatment is not needed. Lifestyle changes might be sufficient to cope with the symptoms.

However, in severe or moderate cases, complementary treatment could help you overcome the symptoms and can lead to you managing your anxiety.

Treatment for anxiety falls into 2 categories: medication and therapy. Meeting with a hypnotherapist or therapist could help you understand the tools to use and strategies to cope with your anxiety when the panic sets in.

Medications frequently given to deal with anxiety are antidepressants. They work to prevent episodes of anxiety, ward off the most severe signs of the disorder and balance brain chemistry.

On the other hand, if you’re looking for a treatment option without medication, anxiety therapy through surrey hypnotherapy might be effective for you. If you know that a Friend or your Partner is suffering from stress Learn more: https://formindssake.com/2016/06/27/stress-helping-partner-cope/

Hypnotherapy is now being utilised as a great therapy for people with panic attacks and treatment for phobias and anxiety in Surrey, Hampshire. It is perfect for individuals who can’t or doesn’t wish to utilise medication. Its a good treatment option for those suffering from symptoms in spite of other interventions. Research has shown that hypnosis is effective and at alleviating symptoms of the widespread anxiety disorder and other forms of anxiety disorders.

Best Help and Treatment

If you’re seeking for the best help and treatment, surrey hypnotherapist can help you feel in control of your problems. As previously mentioned, anxiety is initiated by a fear. In the event of a generalized anxiety attack, that fear lies in the subconscious mind. Thus the individual suffering it is not aware of what it is. They only feel the impact of that fear as a precursor sign before the anxiety attack begins.

Hypnotherapy puts your body in a state of relaxation in which it is possible to speak to your subconscious mind. That area is the part of the brain which is accountable for automatic behaviours, thoughts, and feelings. When you are under hypnosis, the hypnotist can begin to change the worrying thought patterns. This will change the fearful, negative messages which contribute to the symptoms of anxiety.

Your hypnotherapist can give you suggestions to override the negative messages with affirming ones that support feelings of calm and relaxation. If anxiety is connected to a particular stimulus, such as social scenarios, the hypnotherapist can target that fear and offer calming affirmations which will counter it.

While it might take a few sessions and continuous therapy to accomplish the desired response, hypnotherapy can be extremely advantageous for individuals with anxiety disorders. Further, compared to medications, hypnosis is free of side effects.

If you have any concerns about anxiety, schedule a chat today with For Minds Sake. Let’s overcome and reduce your anxiety now. https://formindssake.com/contact/

How to Develop Self-Confidence

In a world, that is increasingly too fast-paced and competitive to allow genuine, deep and lasting relationships and self-care. It really should not come as a shock that low self-confidence has become a pandemic. Over 80% of the world’s population is said to suffer from low self-esteem and a lack of self-confidence.

The world cannot continue to run well on individuals who have no confidence to be leaders and to stand up for what is right.

The good news is that there are not “confident people” and “un-confident people”. As though it were a genetic trait you are stuck with. If you, like the majority of people in the world, struggle with a lack of self-confidence, know that you don’t have to struggle with it forever. You can achieve healthy self-confidence.

In this post, I will explain the importance of self-confidence and provide practical tips on how to develop self-confidence. And also positive attitude so that you can begin moving forward toward a more confident and effective you.

Let’s Clarify

It is important to understand what is meant by “self-confidence” and how to develop self-confidence.

Unfortunately, many assume that self-confidence is just arrogance or narcissism. For many suffering from low self-worth and confidence, this thought pattern can actually be a part of what holds them back from trying to change their outlook on themselves. They do not want to be “arrogant” and so don’t pursue a better view of themselves.

However, there is healthy self-confidence that is neither arrogant nor narcissistic, and it is vitally important for individuals to develop.

How to Develop Self-Confidence

If you are wondering: how can I be confident in myself? You can be encouraged and know that it IS possible. It will take a little time. But be patient with yourself and after a while, you will start noticing a difference.

If you are ready for a more confident you, try following the self-confidence tips listed here:

1. Change your thought patterns:  Your battle for building self-confidence is won or lost in the mind. Negative thoughts, such as “I can’t do this,” “I’m just going to fail again”. “I don’t have anything valuable to say” tear down your confidence and prevent you from even trying. To change your negative thoughts into positive ones, first, start identifying with them. And calling out negative thoughts as soon as they occur.                                                                                                                   Second, replace the negative thought. Change the “I’ll never be able to do this” to “If I work really hard. I think I can do this”. When you think about something you can’t do or something you don’t like about yourself, change it by thinking about something you can do or something about your personality that is positive.
2. Create a gratitude list. One of the best ways to start changing your mindset (self-confidence) is by focusing on the good things that you do have in your life, instead of all of the seemingly bad or lacking things. Each day, spend time writing down good things that happened to you, things that you have that you are thankful for, and things that you did or felt that day that you can feel good about. Big or small, write them down.
3. Take care of yourself. How we treat our bodies translates into how we think about ourselves. Taking a shower each day, brushing your teeth, combing and fixing your hair, wearing nice clothes that fit you well. And being able to take pride in your appearance will all contribute to making you feel better and more confident about yourself. Self-care is looking after yourself, telling yourself that you are worth the time and attention. You feel confident about how you look.
4. Give yourself permission to make mistakes. If you strive for perfection, you will easily fail. And/or keep yourself from even setting goals or trying new things. If your expectation is perfection, then you could easily think “Why even try – I won’t be able to do it right”. Or “Why do I always screw up.”No one is perfect.                                                                                                                                            The most successful individuals in our world made huge mistakes on their journey to success. Failure, when handled with the right attitude, can actually be responsible for future success. So set reasonable, small goals for yourself that you can achieve one at a time, but then be ok when you make a mistake or something doesn’t go right. Instead of beating yourself up about a mistake, focus on how you can change your approach next time.
5. Stop comparing yourself to others. With things like social media, we often only see the best and greatest successes of our friends. And we often have a “grass is always greener” approach when looking at everyone else. This can make you feel like a failure or like you’re not doing things right. But this is not true, as every single person has ups and downs and struggles. But what other people are doing or not doing is irrelevant. Focus on YOUR goals, what matters to YOU. If you don’t know what these are, spend some time pondering it and writing your thoughts down. If you try to strive for those goals and be satisfied with what you have decided matters most.

Next Steps

If you feel like you may need help retraining your thoughts and learning how to develop self-confidence while speaking or just in general, consider seeking professional assistance.

Learn more of how to overcome stress and anxiety to build your self-esteem: https://formindssake.com/2018/05/29/help-for-low-self-esteem/

Andrea Smith is a Qualified Clinical Hypnotherapist and Cognitive Behaviour Therapist with a Masters in Psychology. To discuss your situation and learn about her unique process, book your free consultation with her now to develop self-confidence! https://formindssake.com/contact/

Help for Low Self-Esteem

More than 80% of the world’s population wrestles with low self-esteem and self-confidence.

Perhaps it is the nature of our ever-increasing fast-paced living, increasing tech-induced disconnection from genuine, healthy relationships, highly competitive work lives, or social media convincing us that everyone’s lives are perfect except ours – whatever the reasons, low self-esteem now seems like an epidemic.

The good news is, if you are one of the majority of individuals suffering from low self-esteem, it doesn’t have to stay that way.

Identifying the Problem

First, what is low self-esteem?

Low self-esteem is having a poor opinion of yourself. People suffering from low self-esteem often experience feelings of dislike and even disgust with themselves, often struggling with habits, behaviours, and attitudes that they do not like but feel hopeless to change.

Individuals with low self-esteem feel like the world is against them, that no one likes them, and that things will always go wrong. They tend to see themselves as victims of bad luck and a hostile world and are convinced that nothing will ever change.

As a result, individuals with low self-esteem shy away from sharing their thoughts, trying new things, and joining in activities. They tend to be very needy, always seeking the approval and affirmation of those around them, yet when receiving it, are likely to scoff at it or disbelieve its sincerity.

This failure to participate and thrive in a social environment and life in general then feeds their low self-esteem and creates a vicious, downward cycle.

Clearly, this is not a healthy way to live and it hurts everyone. Low self-esteem in relationships, regardless of what type, can make the relationship feel like a burden, can lead to fights and complications over the smallest issues, and can ultimately sabotage and destroy the relationship altogether.

If any of these habits or attitudes sound familiar, you may need help with your self-esteem issues. If you suspect you do, you can take a self confidence test to help you assess where you are.

Do you do struggle with low self-esteem? there is hope! You can learn how to overcome low self-esteem!

Improving Self-Esteem

Improving self-esteem is an ongoing process and a constant check on your thoughts and attitudes. As you learn how to build self-esteem, just keep in mind that these new steps and habits need to become a way of life and are not just a quick, one-time fix. And be patient with yourself!

Now, here are a few tips on how to improve self-esteem:

1. Say “no” to the negative voice in your head. We are our own worst critics and enemies. And the battle for self-esteem starts with our own thoughts about ourselves. Furthermore, when your inner critic begins saying destructive things like: “You’re lazy”. “You’re too ugly to be with your partner to get a partner”. “They’re going to find someone better at this job” etc. It’s time to tell it “No”. You don’t have to listen to it. Next, choose a word or phrase to say back to that voice to get it to stop. Then, replace the destructive thoughts with positive ones or helpful ones. Also, refocus your attention on something else that is good.
2. Spend a little time affirming yourself each day. First, each day if you write down at least two or three things that you like about yourself or about what you did that day. It can be something small, like “I kept a positive attitude during a stressful moment at work today”. Or “I said something nice to my spouse”. Find something about yourself to be pleased with every day.
3. Reject perfectionism. Equally important when you have the unrealistic expectations of perfection in tasks or relationships, you set yourself up for failure. Also, you will either be too afraid to try something new because you will tell yourself there is no way you can achieve it to your expectation. Or you will attempt it, fail to reach perfection, and then beat yourself up for it. Nothing and no one is perfect. Do not set that as your goal and don’t beat yourself up for missing it. Instead, identify what is most important to achieve in the task or relationship, set a standard for what is sufficient, and aim for that.
4. Look at mistakes and failures as opportunities. Beating yourself up for mistakes does not prevent you from making them again. It actually increases the likelihood that you will continue to make the same mistake. Moreover like with perfectionism, realize that everyone makes mistakes and fail at times. The greatest world leaders, inventors, authors, etc. all have massive failures and mistakes in their past. The difference is, they chose to learn from them, grow, pick themselves back up and try again. Next time you make a mistake or experience failure, don’t give in to abusing yourself for it. In fact, admit it, ask yourself what you should do differently next time to avoid making the same mistake again.
5. Take care of yourself. The way you treat your body reflects how you feel about yourself. If you neglect showering and basic hygiene if you always look sloppy and dishevelled. It gives your inner critic ammunition and you will like make yourself feel bad about it. Take those daily showers, brush your teeth, fix your hair, put on clothes that fit you and make you feel good. Taking care of yourself reminds you that you are worth the time it takes to care for your body. And tells you that you can feel better about how you look.

Next Steps

Finally, if you struggle with low self-esteem but feel like you need help. Get a start on changing your outlook, there are many methods that can help, including hypnotherapy and seeing a behaviour therapist.

Read more of how I can help in other ways: https://formindssake.com/2016/06/13/5-powerful-ways-build-self-confidence/

I am a Qualified Clinical Hypnotherapist and Cognitive Behaviour Therapist. Contact me today for a free session to learn more about my process and how we can get you onto the road to higher self-esteem.

Tips for dealing with anxiety and stress

The number of people suffering from anxiety and depression has unfortunately sky-rocketed even in just the last ten years. They may lack anxiety coping skills. (tips for dealing with anxiety)

World events, ever-increasing demands to live fast-paced, non-stop lives. Social media tends to make people compare their lives to others, times of recession. All of these and more are likely culprits for why so many individuals now find themselves wrestling with the beast of anxiety. So, how to deal with anxiety and stress?

But there is hope. There are methods you can begin right now to help you cope with anxiety when it comes. If you want to know how to control anxiety attacks and how to get rid of anxiety naturally, keep reading as we review simple tips you can do at home.

Then whether you want to find success and not using the anxiety self-help tips for dealing with anxiety without medication. You should still consider talking with a therapist to help ensure a proper foundation for staying mentally healthy and strong.

As a qualified clinical hypnotherapist & cognitive behaviour therapist, I have helped many people learn how to deal with anxiety attacks without the use of medication. You can schedule your free 30-minute session with me. Discover how hypnotherapy could help you learn how to overcome anxiety and depression.

How to Overcome Anxiety and Fear

For those who wish to avoid the often potentially harmful depression and anxiety medications, there are options. Many have found themselves capable of dealing with anxiety without medication. When they practice some of these mental exercises and habits (anxiety coping skills list).

Try one or all to see which ones help you overcome your anxiety:

• Exercise: Physical exercise has incredible physical AND mental health benefits. When you exercise, the brain releases chemicals and hormones that cause relaxation and feelings of well-being and happiness. Physical exercise also decreases stress hormones. And helps the body get rid of toxins that could be contributing to an overall sense of poor physical and emotional health.
• Self-soothe: When you feel anxiety coming on, learn methods to soothe and calm yourself down, such as:
  • Remind yourself that you will be okay and that this anxiety will pass – it won’t stick around indefinitely.
  • Practice deep breathing and count as you breathe. The action of deep breathing does actually soothe the brain. Counting will distract your thoughts from dwelling on your fears.
  • If someone came to you about fears or anxiety, odds are you could think up a couple of phrases of encouragement & comfort. Do the same for yourself, instead of feeding your anxiety with negative thoughts.
• Avoid anxiety-inducing foods and substances:  Unfortunately, there are many substances in the average diet that can instigate or contribute to anxiety. These include caffeine and alcohol. Caffeine is contained in foods and drink such as coffee, sodas, tea, chocolate, etc & can trigger panic attacks, trembling, shaking. Having a healthy diet, in general, will also contribute to a healthy gut. Many studies have discovered is very important for mental health. So try cleaning up your diet in multiple areas.
• Journal:  Many times, keeping our fears and anxieties in our heads causes them to perpetuate and keep us from being able to move on. But when we write things down, our minds tend to relax and allow them to be let go more easily. To that end, start a journal where you write out your fears and anxieties. This will help your mind to stop fixating on them. It also helps the more logical part of your brain see that these fears are often unwarranted. Further, keep a journal for positive things or a gratitude journal. Spend time every day writing about good things that happened and that you are thankful for.
• Distract: While an anxiety attack often makes us want to be alone, that is actually the least helpful thing. It gives us room to fixate and be consumed by our fears. Instead, distract yourself. If you can, go out with friends, go to that event you had planned. Or even turn on a comedian’s podcast or show. Do something that distracts and redirects your thoughts.

It is OK to Seek Help

Read more about the other services I provide: https://formindssake.com/2017/03/27/5-things-can-boost-self-confidence/

While there are many methods for controlling your anxiety at home. But if you are struggling to figure out how to deal with anxiety attacks and fear in your life, there is no shame in seeking professional help.

If you feel like you need a boost in your journey to overcoming anxiety, contact me to arrange your free 30-minute consultation today.

5 Things You Can Do To Boost Your Self-Confidence

 

“Be who you are and say what you feel, because those who matter don’t mind and those that mind, don’t matter.” Dr Seuss

How you think and feel about yourself? Having self-love, self-belief and self-esteem are some of the most important things you can do for yourself. They may sound selfish or narcissistic, but actually having this self-confidence will help you be a better person, help others and make the world a better place to be.

Being able to build and maintain one’s self-esteem is important:

• Many of us feel insecure because we compare ourselves to other people. When things don’t work out for us and they do for others we feel inadequate. When we start caring and loving ourselves for who we are, we don’t get so hung up on setbacks. Or worry about meeting other people’s expectations.
• When we have higher self-esteem and confidence we don’t need other people’s validation or attention as much. We feel more relaxed and in control of our emotions and worry less about what other people say.
• When we love ourselves more and have better self-esteem, we’re less likely to think negatively or self-sabotage. This creates more positivity and we become more motivated to try to achieve our goals.

When you work toward building your self-confidence you will be able to stay calm and handle the difficult times better.

In their lives, many people experience issues with self-esteem and self-confidence. Sometimes this may be for a short period, for others it can be a long-term problem. Whatever your background, it is never too late to work on these issues. There has been a stage in my own life when things have been difficult, but I worked on any self-worth issues I have had from my past and keep myself calm every day. My life has now become simpler and building my self-esteem means that I am happier now.

Using my own personal experience and my years spent working as a clinical hypnotherapist cognitive behaviour therapist, I have developed a programme to help other people with self-confidence issues. Find out more about hypnotherapy for self-confidence here.

Here are 5 things you can do to boost yourself like I did:

1. Learn how to quieten the inner critic and build your confidence. When you have the self-destructive thoughts like ‘you are not good at your job’ or ‘you are very lazy and not intelligent enough to do this’. Or ‘you are not pretty like your sister or friend’, you change how you think and work on being more positive. Stop the critical voice or inner critic voice in your head and get a STOP phrase that works for you. This will help you to find a better way to motivate yourself and move forward.
2. Learn healthy positive and motivational habits. These will help you to improve your self-confidence and take action towards a goal that means a lot to you. A single most powerful method to inspire and motive you is to jot down in your diary things that will help you achieve that goal. For example: if you want to lose weight & get more energy to look after your family, do the things that will help you achieve that goal. Keep the dairy updated. Look at it every day to see how you can improve on the positive things and build on it. Refocus on the things you like to do. Also, push through the barriers so you put most of your efforts on important goals.
3. Replace your perfectionist ideas. Are you afraid to take action? For example, making a call to a new business or an old colleague, if you are afraid to live up to a perfect standard you have set for yourself. If you procrastinate and let the negative thoughts take over you will let your self-esteem take a drop and have negative thoughts about your performance. Handle your failures and mistakes as they can be a learning experience in a positive manner: we truly learn through our mistakes. Don’t be too hard on yourself and have a plan ready in case you made a mistake or you might fall into a despairing mood.
4. Try a new action so you can be challenged to try a small goal or a big goal. You will boost your self-confidence when you step outside your comfort zone. If you have a fear of failure, take small steps first. Remember not to compare yourself to other people because that can be self-destructive. Instead, focus on you and what you need to do to achieve your goal. Replace self-destructive thoughts with positive affirmations.
5. Surround yourself with a supportive network of people. Friends and family can help, and you are keeping away from destructive or unsupportive people. Being with uplifting or positive people will feel good. And you will think and feel positive thoughts. Remember the reason why you are doing this to boost your confidence, build self-esteem. Make yourself a priority.

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending”. Maria Robinson

These 5 things that you can do to boost self-confidence have done a wonderful job on my own self-esteem. If you need any help or support contact me on info@hypnotherapyisurrey.com or call me on 07967151790.

More on how hypnosis can be used to help people with self-esteem and self-confidence issues can be found here.

Did You Get A Good Nights Sleep Last Night?

We all suffer from sleep deprivation at some time or the other. This can be due to air travel, anxiety, stress, medical issues or other interruptions in your sleep routine. Sleep problems can cause tiredness in your daily routine; and if it’s a regular occurrence and can lead to physical and mental issues.

This can manifest itself as weight gain, stress, memory problems, low mood, irregular blood pressure, loss of energy and a compromised immune system.

Sleep Disorders and Insomnia

How do you know whether your insomnia is big problem, an annoying issue or medical problem? Read through the following list and see whether or not you do these things:

• Fall asleep on your desk at work
• Are irritable and grumpy in the day time
• Fall asleep early evening when watching TV
• Find it difficult to concentrate
• Look tired and other people mention this
• Feel angry for no reason and cannot control your emotions
• Take a nap in the day
• Drink lots of coffee or caffeinated drinks

If any of the above answers are yes then you do suffer from a sleep disorder. We all have an internal clock that regulates our sleep patterns know as circadian rhythms. When it becomes dark our brain releases a hormone called melatonin that makes us feel sleepy and we go to sleep. But when it is light (a cue) in the daytime sends a message to our brain that its time to wake up influencing your circadian rhythms. These rhythms are linked to the sleeping problems, which when not in sync, can lead to anxiety, depression and winter blues or seasonal affective disorder.

How To Get A Good Nights Sleep

What are the things you can do to get a good nights sleep, overcome sleep issues and learn to deal with them effectively:

1. Identify the signs and symptoms that causes you sleep problems
2. What is your bedtime routine that causes you sleeplessness?
3. Keep a diary of your sleep patterns
4. What are the things you eat or drink before bed time – alcohol, hot chocolate (caffeine), chocolate biscuits, liquids and what time have you taken them?
5. How long are you awake for and what were you doing?
6. Did you feel relaxed before bed time or you were stressed, anxious or unhappy?
7. Are you on any prescriptive medicines?

By identifying the factors that could be affecting your sleep you can take steps to avoid them, or work on these issues. For example if you are feeling stressed you can try relaxation techniques, or you may want to get professional help such as clinical hypnosis with cognitive behaviour therapy to address the underlying issues that are causing your stressed state.

Things you can do for yourself to improve your sleep patterns:

• Be consistent about your bedtime routine including weekends (regular night-time schedule) – time you go to bed,
• Regular exercise regime in the daytime and not too close to bedtime,
• Don’t nap in the daytime and if you have to have a nap, limit it to power naps of 30 minutes,
• Don’t consume caffeinated drinks, alcohol or stimulants,
• Don’t eat your supper too late as rich meals or spicy meals can cause you to have heartburn and then you will find it difficult to fall asleep,
• Your will find it easy to sleep when your bedroom is dark, cool and not noisy,
• Turn off all screens (TV’s, Facebook, computers, iPads) an hour before you go to bed in order to let your brain relax and not get over stimulated,
• Instead listen to some calming music, practice mindfulness, read a book, listen to an audiobook,
• Don’t drink too much water or drinks as you might want to use the toilet at night and that can keep you up,
• Listen to relaxing music or try a mindfulness exercise so that you drop of to sleep,
• Keep a pad by the bedside to write a list of the things that are bothering you and postpone the brainstorming till the next day.

If stress from work, family, relationships or your career or school is causing you sleepless nights, learning to cope with your stress, anxiety and maintain a calm, relaxed outlook that can help you get a good nights sleep is important.

If you think you could benefit from some professional help, take advantage of my free 30 minute consultation to discuss your options and get advice and strategies to sleep better at night.

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How To Stay Cool, Calm And Collected During The Holidays!

The difference between getting stressed and staying cool, calm and collected during the holidays is self-caring. With the Christmas upon us, presents to buy and wrap, dinners to cook, families to entertain, and the cold and flu season too, many of us feel so tired that we cannot enjoy the Christmas season like we should.

You feel tired from all the racing around, stressed with the endless ‘to do’ list and are exhausted mentally and physically. During this time stress-related visits to the GP’s increases, and by January you are ready to collapse in a heap and need another break from it all – but have to go back to work.

Self-Care Helps Your Wellbeing And Others

Instead of resigning yourself to feeling stressed at this time of year, how about practicing self-care and still get through your ‘to do’ list?

By looking after your wellbeing you will increase your energy levels, find it much easier to deal with all the stress that Christmas inadvertently throws at us, and also have time to look after others.

Here are some self-care tips to help you:

1. Don’t forgo your normal exercise routine over the holiday. Try to keep your normal exercise routine (or if you haven’t got one, now is a good time to introduce some regular exercise). Don’t allow that list of jobs put exercise on the back seat. Exercise will boost your energy, improve your mood and make you feel healthier. If you have children and they’re on holiday, encourage them to get out with you: it will elevate boredom, and make them feel better too.
2. Practice mindfulness or relaxation techniques. It’s such a busy time of year with shopping, preparing your home for Christmas, entertaining, driving around the country to visit people or to collect family members from the airport. No wonder you feel stressed. Maybe it’s the first time you are attempting a festive meal for the whole family, or your mother-in-law is coming to Xmas dinner and you want everything to be perfect. Stay in the moment to stop your mind going in different directions and focus on relieving stress with breathing exercises or mindfulness techniques.
3. Don’t be a superhero! If you get stuck – ask for help from friends and family. Make a list of all the things that need to get done for the Christmas festive season and delegate to all the member of your family. Kids can write the Xmas cards, tidy the garden, decorate the house ready for the festive season etc.. Your partner can help with buying some presents for his / her family so you can take that stress out of the equation. Learning how to delegate is one self-care practice that will last you a long time in the future.
4. Watch what you eat and drink. Try not to indulge in too many treats or cakes, drinking too much or other sweet treats that you would not have any other times of the year. It is okay to indulge but in moderation which will be great for self-care. If you indulge in too much sugar, you will begin to feel tired and irritable with the ‘sugar rush’. So balance this by eating well and drink plenty of water during this festive season.
5. Learn to say ‘no’. Try to schedule your time so you are getting enough rest. If you agree to attend 4 different parties, plan to host a big new year’s party, or agree to bake cakes for a friend’s children’s Xmas party, your stress levels will increase as you have taken more on that you can cope with. Don’t worry about missing out or turning people down. Yes, it can be difficult to say ‘no’ but it is also empowering! Say no when you want quiet days in with your family, or want to have a relaxing bath instead of partying, or have a night in with a glass of wine.

If you still feel like you need to do everything or there’s no time to fit it all in, think about how your stress levels will affect other people. Do your friends really want to spend time with someone who someone who is frazzled and can’t relax? Is it really that important to make your own mince pies if it means you stay up half the night and can’t keep your eyes open the following day?

By practicing self-care you will also ensure that everyone around you gets the benefit of the cool, calm and collected you! I’m sure they will all enjoy this version much more than the stressed one.

If you are struggling with stress, anxiety or overwhelm, hypnotherapy can help. Contact me for a free 30-minute consultation to explore more.

Coping With Christmas: Is It All Too Much?

Christmas can be a stressful time of year for many people. It can put a strain on relationships, bring old grudges and problems to the fore, and also be a very sad and lonely time for some people.

With the expectation that you should be enjoying yourself with friends and family, the expense of gifts and nights out, and the huge amount of work it takes to create a wonderful Christmas for your nearest and dearest, it’s no wonder that many people feel overwhelmed.

For those people who are far from home, lost a loved one, or perhaps have separated in the past year, Christmas can trigger anxiety, stress and feelings of loneliness.

This is perfectly normal and understandable. If Christmas is making you feel depressed or stressed, this is not because you are a modern day Scrooge.

Feeling Depressed At Christmas

Due to the commercialism of Christmas, we’re all under a huge amount of pressure to make everything perfect. The Christmas card perfect family, a stack of presents under the tree, your home looking like a cover shoot for an interiors magazine, a table laden with home cooked Christmas food.

If we can’t meet these expectations it’s no wonder that many people feel depressed and stressed. And some people go into the process of self-reflection and thought about the shortages in life and compare themselves to other people. This brings added pressure and they spend a lot more than they should on presents etc. that they don’t have. This can spiral out of control and get them into debt.

Some people deal with loneliness at Christmas due to loss of a loved one, while some deal with family conflicts, as it is the one time that everyone gets together. It may also be your ‘first’ Christmas after a life-changing event – for example, divorce, the loss of a job, or illness.

These factors can all come to a head over the Christmas period. Below are some of the steps that you can take to manage your stress and your finances:

• Identify the reason that you are stressed: such as financial pressures. Set a budget and plan the things you can do and eliminate the things you cannot. Money saving tips can be saying to your family and friends that this year you will be buying gifts only for the kids. Or suggest a “secret Santa” for adults so to reduce the financial burden on everyone.
• Research some cost cutting ways that you can have fun. Don’t let money saving spoil your fun. If you want to socialise organise a BBQ or a house party where all the guests bring a plate of food so that costs are shared.

Family Conflicts And How To Deal With Them

Some families struggle with getting on with one another and there is a lot of power play in the mix. Also, divorce among some of the family members means that unresolved conflicts can trigger stress and anxiety.

• Be realistic about what will occur at the Xmas celebrations – it might not be perfect. Plan how you will deal with the stress and anxiety if it occurs.
• If there are children from the different families getting together at Xmas time, be considerate and put the conflicts aside. Focus on having fun and making Xmas a special day for everyone.
• Remember there can be conflicts but try to stay calm, don’t drink more than you have to and don’t use it to cope or take your frustration out on your loved one.
• Know what your triggers are if your family argues on a certain topic avoid it.
• Take baby steps when you are communicating with a member of your family that in the past there has been some friction, don’t bring up the past hurts or be sarcastic but try to improve the relationship by sticking to ‘safe’ subjects.
• Breathe deeply if you get annoyed and something someone says, remember it’s what happens at Xmas and stay calm as it’s a special day.

Ways To Manage Your Loneliness

If you feel isolated if you have been recently divorced or a recent break-up, or have lost a loved one it can be really tough when everyone else appears to be having a good time. Here are some tips to cope:

• Be honest and acknowledge that it is going to be difficult. Embracing the sadness will help with dealing with the grief. By doing this, being honest will release the sadness and loss, which will reduce long lasting, issues with blocked emotions.
• Connect with new people, your friends and family. Call family even if they live far away, keep in touch via phone calls, emails. Also be patient if they take a while to respond as many people do get caught up with their own preparations.
• Help or volunteer at a charity shop or a local shelter. They need help, especially at Xmas time. You will connect with different people and make friends and feel good.
• Attend events like Xmas lighting ceremonies, Christmas carol singing, markets. Try to get out and be around people and this will help relieve loneliness.
• Accept invitations for Xmas day and don’t stay in and feel lonely. Plan your whole day, have breakfast, attend the local church for a service, or take a walk and then have a wonderful meal and watch Xmas movies.

Cognitive behaviour therapy helps to recognise behaviours that will contribute to anxiety and stress during the Xmas period. If you are already feeling panicky about Christmas and think that it’s going to be hard, you could get help now.

CBT can help you to think positively, recognise the triggers that can lead to stress and feelings of depression, and act before they overwhelm you.

Get in touch if you would like to discuss how I can help today.

6 Quick Tips To Reduce Depression And Stress:

1. Evaluate what your expectations are at Christmas so you are making doable plans.
2. Be present and available when you are around your family – put cell phones and Facebook away and focus on having fun with them.
3. Get enough sleep and eat healthy meals so it improves your mood and you don’t get irritable at small things. Also, take the time to exercise, it will relieve stress and pent up emotion.
4. Delegating tasks and will reduce the overwhelm, also it’s a good opportunity to connect and spend time with each other.
5. Set aside differences with members of your family, it will make the celebrations more fun, and improve relationships long term.
6. Stay within your budget and do not allow yourself to compete with other people over expensive Christmas presents.

If you are worried about how you will cope emotionally over Christmas, please do get in touch to explore whether CBT and hypnotherapy can help. Call 0796 715 1790 or email astarandrea@gmail.com