Of the many diverse issues and problems that are presented to any hypnotherapist or NLP Practitioner, one condition stands out as one of the most common concerns: STRESS!
We've all felt it. You know, those times when it all just seems too much. We doubt our ability to cope with what life has dished up. Yet, how do we know we are stressed?
Here are some of the symptoms:
Not sleeping well, eating less or more than normal, digestive problems - indigestion or bloating, feeling anxious or jumpy, or feeling low or down.
Of course, these symptoms seem to add to our burden of feeling over loaded. What can we do to help ourselves? Here are my 7 tried and tested steps:
1. Put things in perspective
Ask yourself what is it about this situation that will really matter in 5 years time? Work out what's important and concentrate on that. Let go of what isn't crucial.
2. Clear the clutter
If your surroundings appear chaotic that can rub off on your mind and you won't see clearly how you can help yourself. The simple act of clearing your space seems to miraculously clear your mind.
3. Organise yourself
If you feel overwhelmed by the amount you have to do - STOP! Take stock. Ask yourself:
a) What exactly needs to be done?
b) What is more important?
c) What could I manage without if I had to?
Then look at your list and place things in order of importance.
4. TAKE ACTION!
Don't allow problems to build up, they become a burden and weigh heavily in the back of your mind. Instead decide what action you can take to begin to ease your load. Remember, the journey of a thousand miles begins and ends with just one step.
5. Say that little word (No!)
If you find it hard to say "no" practise in low key situations first. You may feel selfish not helping someone out or acquiescing to their demands, but there are times when it is more important to look after yourself and your own needs. It's what I call being "healthily selfish".
6. Take time out
Take at least 10 minutes to just unwind. Here's how:
a) Select a relaxing or inspiring piece of music to play
b) Lie on a blanket on the floor (not your bed, as you might fall asleep!)
c) Concentrate your attention on your breathing, and take several slightly deeper breaths. Imagine breathing out all your unnecessary tension with each out breath.
d) Begin to relax each set of muscles, starting with your toes and gradually working your way up your body to your head.
e) Mentally repeat the mantra: "I am relaxed". Don't try to relax, rather just let relaxation take over.
7. Have fun!
Do something to divert your attention from your troubles. It can be temping to drink excessive amounts of alcohol when you are stressed, but in reality it just makes your situation seem worse. Instead go see a funny or uplifting movie. Enrol in a belly dancing or jive class, or go and see your favourite band.
I hope you find my 7 steps helpful. All the best, Christina
How often have you thought "I'll be happy when………….." You can just fill in the blanks with things like: get a better job/earn more money/get a relationship/move house etc. Yet, often when we achieve the thing we desire, we feel better for a short while, and then slip back into our old feeling of wanting more. This is because happiness is not "out there" in the world but inside our minds. Because happiness is a "state", we can create it by using the right triggers. Mostly, this state of happiness is triggered by an external event such as a sunny day, when someone smiles at you or a friend calls and so on. Wouldn't it be nice if we could have more control over our state of happiness?
To help you cultivate the Happiness Habit, try these simple tasks for one week – and notice what a difference they make to your state of mind.
1. Smile!
As simple as it sounds, the ordinary act of lifting the corners of your mouth floods your brain with serotonin, a brain chemical that immediately enhances your mood. Try it now. See? Smile at several people today, family, work colleagues, friends and even someone in the bus queue. Notice how it affects your communication with others. They say: "You get back what you give out". Enjoy having your smile bounce right back at you! You never know, you could even make someone's day – wouldn't that make you happy!?
2. Get absorbed!
Have you ever noticed that when you become truly absorbed in an activity such as gardening or a creative hobby, that you don't notice the passage of time and emerge feeling calm and uplifted? When we concentrate our attention on something enjoyable, we set aside our cares and concerns and give ourselves a space in which our mood can lift. Well, maybe it's time to resurrect a long lost hobby, or do something creative such as create a photo album or rearrange your CD collection. What would grab your attention?
3. Breathe!
Most of us shallow breathe, particularly when we're anxious. Did you know that 50% of the oxygen we breathe in goes to feed our brain? Breathing more deeply and slowly can really perk up your system, helping you to think more clearly and feel brighter. Place your hands on the bottom of your rib-cage and take a deep breath in. Your hands should noticeably lift with your inhalation. Practice for a few moments several times today until you get a significant movement.
If you're feeling anxious or nervous, concentrate on your out-breath. Breathe all the air out of your lungs and gently breathe in. Make your exhalation slightly longer than your inhalation and notice how it really calms you down.
4. Music for the Soul!
Have you noticed how certain music changes your mood? What's your favourite uplifting music? Is there a song that always makes you feel good, no matter what? Music affects our emotions, why not use it to create a better mood? Make a play list of your favourite feel-good music and instead of listening to whatever is on the radio, play your tracks to make you feel uplifted.
5. Take a Mind Trip
What's the most beautiful, peaceful, enjoyable place you can think of? Maybe it's somewhere you've been on holiday, or a childhood haunt. Or maybe it's somewhere entirely in your imagination – the place of your dreams. Take a few moments at home, on the bus or train to imagine your perfect place. See the colours and the light and shadow. Hear the sounds of nature around you. Feel the relaxing atmosphere – perhaps soaking up the sun or felling a refreshing breeze. Go on – close your eyes for a moment or two. Feel better? Do this often – it's a wonderful way to recharge your batteries.
6. Simple Pleasures
In our consumer society, when Footballers wives and girlfriends and many celebrities state that their favourite pastime is shopping, it's easy to imagine that money can buy happiness.
Much research has shown that it's the simple pleasures that bring lasting happiness – watching bees gather nectar from flowers, taking time to play a game with your children, having a cappuccino in your favourite café or sharing a picnic with your loved ones.
Children naturally know how to do this; they have a way of becoming completely engrossed in the things that, as adults, we take for granted. They love to watch ants go about their business and wonder what they tell each other as they pass in the ant -line. They are completely fascinated when you try to explain how the stars go around the sun.
Take a fresh look at everything you do and see today and experience it as though you are experiencing it for the first time. In actual fact you are! Even your journey to work is different each day. Find the simple pleasures in life everyday.
7. Take Action
If you keep doing the same things, you'll keep getting the same results. If you want a different result then do something differently. Are you drifting aimlessly through life, following the same routine? If so, it's time to make a change. Write down some things that you've always wanted to do but never got round to doing. Choose a manageable one that you believe you can easily accomplish, now write down all the steps you can take towards achieving it and start today. Pin the list up somewhere you can see it everyday and enjoy a happy glow of achievement as you tick them off one by one.
If you, or any of your loved ones, friends or clients are trying to quit, you’ll know that the dreaded cravings can get the better of good intentions. Need help? Read my tried and tested 10 Top Tips to see you through to success.
10 Top Tips to Help you Stop Smoking and Beat Cravings
- Decide on Specific Day to Quit Remember, there is never going to be a ‘perfect’ time when everything in your life is hunky dory. Stuff happens - often unpredictably. Set yourself the Big Day and stick to it.
- The Night Before the Big Day Destroy all remaining cigarettes and get rid of ash trays. Leave nothing lying around that reminds you of smoking. If someone else in your home smoke, tell them to do it out of sight for a while! Out of sight is out of mind. Well, nearly!
- On the Big Day Write a list of all the reasons why you want to be a non-smoker. Put copies of your list all around your home. Post-it notes are good for this.
- Distract Yourself Cravings only last up to 2 minutes at time. Try counting backwards from 100 in 7s or say the alphabet backwards until the craving passes.
- Phone a Friend If your will-power is wavering, call a friend for support and encouragement.
- Treat Your Senses You may have thought that you momentarily enjoyed smoking but you didn’t enjoy the effect it had – treat yourself to something by all means, but make it healthy. Try dates or grapes if you want something sweet. Bananas and avocadoes contain tryptophan, which your body converts to serotonin. This is the ‘happy’ hormone, which is often what we seek in cigarettes.
- Take Positive Action What have you been meaning to do but never got round to? Learning guitar, taking up belly-dancing or salsa, or playing golf or tennis all put you in a positive, healthy frame of mind and make you feel that life is worth living to the full.
- De-Stress When we’re under pressure we want to go for the ‘quick fix’. In the long run, though, we just make things worse. Give your lifestyle a bit of an overhaul. Cut out unnecessary tasks and replace them with leisure and relaxation time. Learn Self-Hypnosis or buy a hypnosis CD to release all your tension and feel more relaxed.
- Dream On Imagine a healthy, happy you just a little way into your future and imagine stepping into that image. See what you’ll see, hear what you’ll hear and feel how good it feels to be a contented non-smoker. Imagine yourself being more in control of your life. Think of a word or a phrase that represents this state and say it often throughout the day. Now, don’t you just love being in control.
And if you need a little help, Hypnotherapy, one-to-one help that uses hypnosis and NLP, has proved, for thousands of people, to be the most effective way to stop - permanently. So, calling all smokers who want to stop: Get some quality help - you know you’re worth it!
Call the experts: Isis Hypnotherapy on 01273 626644. Good Luck!
All the Best
Christina Mills
Trainers
