Tag Archives: Hypnotherapy Altrincham

Hitting a concrete wall: overcoming mental blocks

Do you ever find yourself saying “I’ve hit a mental block”? I think we all do sometimes, whether it’s a task at work, a college assignment, cooking an old favourite dish..

Usually, we can unlock that block ourselves. All it takes is a change of scene, a few deep breaths, or reading something (for example a recipe to refresh our memory about that troublesome dish). However, occasionally a mental block can take a bit more work to overcome.

Recently, a new client came to see me. He was trying to find a job in his chosen field, but had developed a mental block about job searching, and he couldn’t see a way forward. He told me that he felt he’d “hit a concrete block, or wall”.

Where did that wall come from?

After talking with him, I started to feel that he’d built this wall from negative forecasting. As we’ve discussed before, negative forecasting happens when you assume there’s no possible positive outcome. In this case, my client felt that he’d never find the right job, so his brain started to tell him that there was no point searching any more. So, a job hunting barrier started to develop.

He began catastrophising, which means he was always being self-presented with worst-case scenarios. In this situation, negative thoughts included never finding a job and becoming long-term unemployed, or finding a job then not being very good at it, or not getting on with colleagues, or finding the right job, applying for it, then blowing the interview…

This constant negative forecasting creates anxiety, and our primitive brain starts to take over. We enter that hyper-vigilant state where we’re always on the alert for more problems, and these overcome any positive thoughts. When we become overwhelmed by negative feelings, our anxiety increases and that draining vicious cycle begins. As we all know, job hunting requires energy, positivity, and a good dose of optimism. My client simply had to break this problem-focused cycle to break his mental block.

The best tool to break down the wall

We would have to work together to replace these negative thoughts with positive ones. I felt the best way to do this would be through CBT, cognitive behavioural therapy, combined with solution focused hypnotherapy.

CBT is a popular and effective talking therapy that looks at how a person’s thoughts affect their behaviour. In this case, negative forecasting about his career was preventing my client from searching and applying for jobs – his thoughts had a direct impact on his actions. As his therapist, my role was to work with him to challenge these negative feelings: if you can change the thought processes, you can change the behaviour and thus the outcome.

We started to work together on how his thoughts were affecting his feelings and actions. He’s now been coming to me for a month, and we’re already starting to find a door through that concrete wall. My client says he’s already feeling more hopeful and optimistic about his future – and I’m really confident that he’ll find that ideal job.

Let’s open that door

Do you have a mental block that makes you feel like there’s a concrete wall between you and where you want to be? We can find a way to overcome this, working together to replace those negative thoughts with affirmative forecasting.

I’m Debbie Daltrey, the founder of Great Minds Clinic and an Anxiety UK-approved therapist. My clinics are in Timperley, Altrincham, and Manchester City Centre. Take the first step towards unlocking that block, and contact me for a confidential chat.

Treating Post Traumatic Stress Disorder with Hypnotherapy

Post Traumatic Stress Disorder (PTSD) is an anxiety disorder. If a person is exposed to a traumatic event (or events) that critically endangers or injures them, they may go on to develop PTSD. It can be a deeply disturbing condition to live with; however therapy is proven to make a real difference to PTSD sufferers.

Here’s a bit of background about PTSD, and how hypnotherapy helped my client.

What is PTSD?

PTSD was recognised as a condition in 1980; and although it’s often associated with military veterans, it’s actually an anxiety disorder that affects individuals in all walks of life.

Violence, sexual violence, serious accidents, terrorism, and natural disasters can all cause PTSD. Crucially, you don’t actually have to be the victim yourself to develop PTSD: witnesses, close friends, relatives, and emergency service staff have all experienced PTSD from events they’ve seen.

What are the symptoms of PTSD?

It’s perfectly normal to feel disturbed after a trauma. However, the NHS recommends that you seek help if you’re still experiencing symptoms four weeks after the trigger event.

Symptoms can include insomnia, nightmares, flashbacks, depression and hyper-vigilance (always feeling on edge). Some people experience physical symptoms (such as tummy aches and headaches), or exhibit destructive behaviour, for example drinking too much.

The good news is that therapy really makes a difference, even if the traumatic event occurred a while ago. Here’s how hypnotherapy helped one of my clients overcome PTSD.

Managing PTSD through hypnotherapy: a case study

My client had experienced a “near-miss” accident at work, and came very close to being killed.  After a year off work, he was still experiencing daily flashbacks, and his feelings of anxiety made social interaction hard for him. Then, his organisation gave him an ultimatum: return to work, or leave your employment.

He came to me at that point; and it soon became clear that as well as returning to work, he wanted to return to the normal family life he’d had before the incident. He wanted to be “present in mind as well as body” when he was with his young children, and needed to feel he could talk to his wife without upsetting her.

Specific visualisation techniques

We worked together with various techniques, including the solution focused hypnotherapy approach of visualising a positive future and working towards it.

We also used specific hypnosis techniques to address the traumatic event. This involves taking control of the flashbacks by running them as disassociated video clips in your own mind. Imagine you’re playing with a remote control, rewinding and fast-forwarding: sped up or run backwards, on an imaginary screen, events soon lose their impact with the repetition. We added a silly soundtrack, and replaced individuals with cartoon characters.

This may sound a rather quirky approach; however this is a proven NLP (neuro-linguistic programming) technique that allows you to reframe a distressing event and remove its power.

A happy outcome 

My client went back to work, and agreed a phased return with his employers. He also negotiated a generous compensation payment, which he had previously been too distressed to do.

His family and social lives improved – and he even started flying lessons, a long-held ambition! A great achievement for my client after just six sessions.

You can treat PTSD

I’m Debbie Daltrey, the founder of Great Minds Clinic, and an Anxiety UK approved therapist. My clinics are in Timperley, Altrincham, and Manchester City Centre. If you recognise any of the PTSD symptoms or have been diagnosed by your GP, please contact me for a confidential chat. We can make this better.

Overcoming the fear of giving a presentation

If you’re really anxious about giving a presentation at work, you’re not alone. Glossophobia (fear of public speaking) is a common phobia, and people who have social or generalised anxiety often struggle with the idea of addressing an audience.

How does the fear of public speaking affect people?

Like many phobias, the symptoms vary between individuals. Nausea, sweating, dry mouth, wet palms, shaking, blushing, panic attacks… It’s not surprising that people who experience this go to great lengths to avoid public speaking. In extreme cases, people even turn down promotions because their new role could involve giving presentations.

If the idea of addressing a group of colleagues or clients makes you feel anxious, don’t worry; there’s plenty we can do to overcome this. Let’s have a closer look at a couple of clients I’ve helped with this.

 Overcoming glossophobia: case studies

I’ve recently worked with two (separate) clients who admitted to being natural introverts, and who needed to conquer their glossophobia. Coincidentally, both were solicitors; and that’s an interesting point. These clients were both qualified professionals with successful careers, and at first glance, don’t seem like people who would struggle with confidence or communication. However, anyone, whatever their career or background, can experience a fear of presenting.

Both solicitors needed to give presentations to their clients in order to progress to promotion. Their fear manifested itself in the ways you’d expect: shaking, cold sweats, feelings of panic, fear of the worst happening. So what could make two otherwise career-confident people feel like this?

Understanding the fear of public speaking

Our primitive responses are never that far from the surface. Once upon a time, our fight-or-flight response was there to protect us from sabre tooth tigers and other life-or-death threats. City-based solicitors are unlikely to be mauled by prehistoric beasts, however, our brain persists in trying to protect us by creating an instinct to flee.

The intellectual side of our brains tells us that a presentation isn’t a physical threat; however, the primitive brain keeps on predicting worst-case scenarios. We start to overthink the presentation. Stress hormones build. The idea of giving presentation becomes genuinely scary.

How solution focused hypnotherapy can help you give a presentation

With both these clients, we start out by understanding what causes the symptoms of glossophobia, and what can be done to minimise and even remove these. We then worked together over a number of sessions to find different perspectives on their anxieties, as well as coming up with practical coping strategies for presenting.

From wearing clothes that give you confidence to relaxation exercises, there are lots of things you can do to help lessen your anxiety. It’s surprising to hear that the always affable Sir Richard Branson doesn’t like public speaking. He uses various tried-and-tested tricks such as visualising a crowd of friends instead of an audience – and I can work with you to create your own presentation strategies.

Don’t let nerves get in the way of success.

I’m Debbie Daltrey, the founder of Great Minds Clinic. My locations are in Timperley, Altrincham, and Manchester City Centre. Contact me for a confidential chat and we can work together to help you give that presentation with confidence.

 

 

Does hypnotherapy work?

How do we know if hypnotherapy works?

It is always so rewarding, to hear clients say how much better they feel, and it’s great to see the reviews that people leave on the feedback forms. So, it’s really exciting that we are also starting to collect real statistical evidence as well. 

I use CORP in my clinic to measure outcomes. CORP stands for CPHT Outcomes and Research Programme. The software was originally designed and used for measuring frontline outcomes in private practice and has been relied upon in some of the most successful practices in the U.K.

After each session, the client simply takes a minute, to self-assess on a tablet, where they are on the scale for seven indicators of wellbeing and mentally healthy behaviour; thoughts, interaction, activity, confidence, strengths, achievements and happiness. The programme then allows each practitioner to be able to track the progress of each of their clients during each and every session.

It means we can build a clear picture of evidence to show how effectively the practice is working, and it is also confidence boosting for clients to be able to see their progress.

This fantastic tool is being used as part of a pioneering research project into solution focused hypnotherapy. All data collected is anonymous, and the project was pioneered by Matthew Cahill, a senior lecturer and supervisor at The Clifton Practice.  Matthew has been assisted by a number of researchers, web designers and experts from the University of St Mark and St John who ensured it would provide academically robust results.

Solution focused hypnotherapy combines hypnosis with psychotherapy to look at what you would like to achieve, and focuses on the present and the future to achieve those worthwhile goals. Clients are encouraged towards a positive mind-set, focusing on how they want things to be. It’s in this way that clients can visualise and achieve a more enjoyable and fulfilled future.

I’m Debbie Daltrey, the founder of Great Minds Clinic and an Anxiety UK Approved Therapist . My clinics are in Timperley, Altrincham, and Manchester City Centre. If you need some help to reach your goals, please call me for a confidential chat.

What are neural pathways?

When I’m talking about how the brain works, I sometimes mention neural pathways. What are they and how do they affect our lives? Here’s a brief look at the science behind solution focused hypnotherapy.

What is a neural pathway?

In brief, a neural pathway is a series of connected neurons that send signals from one part of the brain to another.

Neurons come in three main types: motor neurons that control muscles; sensory neurons that are stimulated by our senses; and inter-neurons that connect neurons together. These connected neurons process the information we receive. It is these that enable us to interact, as well as experience emotions and sensations. They create our memories and enable us to learn.

We already have a series of neural pathways, and we are creating new ones all the time. An example of an early neural pathway is that if a baby smiles, he or she is rewarded by a smile in return and possibly a cuddle. The same baby may work out that if he or she touches something sharp, it may hurt. Both are valuable learning experiences.

Neural pathways are essential; however not all of them are beneficial and can become negative habits.

How neural pathways develop

Like a physical pathway on the ground, if you keep going over the same route, it becomes a habit. You probably have a set route that you take on the way to the local shop. You can walk it with your eyes closed, and why would you ever go a different way when this way is so ingrained?

Habits are the same. By always reaching for a bar of chocolate when you feel low, or a drink to lessen feelings of anxiety, you are creating a pathway in the brain. This means that like your walk to the shop, you automatically follow the same route. You’re feeling down, so your brain goes along the path to the chocolate bar.

The happy thing is that like a real road system, the brain can be changed and adapted. This flexibility of the brain is called neuroplasticity, and it’s this that enables you to change habits that you thought were ingrained. Like the Highways Agency, the brain can create new routes and shut off old ones, with some help and training.

How solution focused hypnotherapy helps change neural pathways

This is what my colleagues and I do: we help our clients to let go of old habits and create new, positive pathways in their place. If you have realised that you need to change your route, you can start to remove those negative behaviours.

A good example of how we re-programme our neural pathways is to do with weight loss. It could be that since childhood, you’ve come to associate a biscuit with reward and feeling good. So, if you feel in need of an emotional lift, you automatically take the path (physically as well as mentally!) towards the biscuit box. Yes, diet and exercise help you lose weight; however unless you change those pathways, any weight loss won’t be sustainable.

I work with my clients to adjust their relationship with food. However solid this pathway has become, we can block it off by replacing the need to eat with other ways of feeling good. By looking at the source of the pathway, we can also head those anxious feelings off at the pass, meaning that you won’t need to travel that path anymore. Solution focused therapy helps you train your brain to stay on positive pathways, and yes, you can break those well-worn habits.

I’ve used eating as a straightforward example, and an issue that many of us struggle with. However, you can also change your pathways to break nicotine or alcohol addiction, or help with social interaction if you have anxiety. Thanks to the neuroplasticity of your brain, with help, support and effort you can overcome habits that sometimes seem unbreakable.

Start on a new path

I’m Debbie Daltrey, the founder of Great Minds Clinic. My clinics are in Timperley, Altrincham, and Manchester City Centre. If you feel that you need support to break any negative behaviour or habits, please call me for a confidential chat. We’ll start on that positive new pathway.

 

Coping with anxiety

Everybody experiences anxiety sometimes. It is one of the many emotions that we feel as humans. However, things that are simply passing worries for some people are debilitating anxieties for others. If you have an anxiety disorder, or think you may have, how can you keep these negative feelings under control?

Recognising anxiety

The first step is recognising that you are experiencing anxiety, rather than feeling anxious, and seeking support. There are various forms of anxiety.

The most common one is Generalised Anxiety Disorder. People with GAD anticipate tragedy. Worries become relentless, and fears for the future can arise from little or no actual stimulus. For example, you may find yourself unable to sleep because you are worried about your job, when in fact your employment is secure.

There are other more specific anxieties. If you worry excessively about interacting with other people and experience severe discomfort during social situations, you may have Social Anxiety Disorder. It is estimated that one in every three people who lives through a traumatic event will experience some level of Post Traumatic Stress Disorder. People who have regular panic attacks, a huge rush of physical and psychological symptoms, may be suffering from Panic Disorder. The term ‘OCD’ is incorrectly used to describe someone who is excessively fussy; however genuine Obsessive Compulsive Disorder sufferers have a debilitating condition which makes daily life difficult.

Coping mechanisms for anxiety

If you are diagnosed with anxiety, you are far from alone. The figures for a 2016 mental health survey reported by MIND show that 5.9% of the UK population experienced GAD, and 7.8% of people had mixed anxiety and depression.

There is a lot of support for anxiety disorders, and there are many things you can do to manage it. However, a 2014 YouGov survey showed that a fifth of people who have anxiety have no coping mechanisms to manage their anxious periods. Please don’t become one of those who struggle unnecessarily.

Everyday anxiety management

You may be treated for anxiety disorders with a combination of therapy and medication. However, there are also coping strategies you can use every day. I work with my clients on coping mechanisms, and I can’t stress enough the importance of developing strategies that work for you.

Learn to Control worry

When somebody tells you not to worry, it is easier said than done ! I can’t tell someone with anxiety not to worry, but what we can do is learn to control worry.

Self care

Take time for self care. Eating healthily is as important for the mind as the body. Avoid alcohol and caffeine if they increase your anxiety. Do nice things that make you feel good, listen to your favourite music, read a good book, have an invigorating shower, book a massage, spend an hour in the garden, take a walk in the fresh air, or as one of my clients said to me this week ‘I allow myself half an hour to have a peppermint tea in the conservatory’ – a great simple idea ! Activities don’t have to be complicated to be enjoyable. Plus, make sure you have plenty of rest…

Sleep

When we enter the REM phase of sleep, our minds churn over the day’s events and emotions, moving them from short term to longer term memory, and from the emotional side of the brain to the intellectual side. Unfortunately, anxiety sufferers often miss out on some of the essential REM phase of sleep.

However, you can carry out various rituals to help you sleep. Try a bath, a cosy drink (no caffeine or alcohol), and a good book. Avoid stimulating action movies, social media, and rich food. Make your bedroom as calming as you can: a good temperature, dim lights and comfortable bedding can all help create a relaxing haven.

Be open

Discussing your feelings with others can really help you manage your anxiety. If you would prefer to talk to people who share your experiences, ask your GP about local support groups, or look for (recognised) online communities.

Some people choose to volunteer for a charity or community group. As well as providing social interaction and distraction, helping others is a powerful way of realising the good in yourself, and seeing that you can make a positive difference.

Learn your triggers

Awareness of what triggers anxiety attacks can help you manage them. For example, it could be that alcohol increases your symptoms so you know you should cut down. If events in the news make you anxious, don’t read the headlines before bed.

Keep a diary. Note your mood and anxiety level in different situations, building up a picture of any patterns. It will also show you all the good that you are doing, journaling can be a really great morale booster.

Physical activity

Exercise provides so many benefits: stress relief, focus, better appetite, improved sleep, possible social circle, goals, enjoyment… Plus of course, improved physical health makes you feel much better mentally. You can start to introduce exercise gently with some walking, or perhaps there is an activity that you have always wanted to try. Whatever you choose, the endorphins released by exercise are sure to help.

Feeling confident in your physical health is really important, as many people with GAD spend sleepless nights worrying about imagined or exaggerated symptoms. As an aside Googling symptoms is not always helpful! If you need to check something out online, use a recognised medical website like NHS Choices.

Meditation

More people are realising the importance of meditation, hence the sudden rise of mindfulness apps. Meditation is the act of focussing the mind to create inner calm, clarity and concentration. You can learn simple relaxation techniques through meditation, which can help you through stressful moments. Learning how to relax through breathing (taught in meditation and yoga) is a valuable tool, after all, your breath is always with you, ready to help.

I’m Debbie Daltrey, the founder of Great Minds Clinic and an Anxiety UK Approved Therapist. My clinics are in Timperley, Altrincham, and Manchester City Centre. I am a solution focused hypnotherapist and Master NLP Practitioner, I can work with you to reduce and manage those anxieties that make daily life harder. Please contact me for a confidential chat.

 

Keeping calm in a crazy world: managing external factors

How often have we heard the phrase “the world’s gone mad!” over the last few months? There seems to be uncertainty all over the globe at the moment – and now we’ve just had the news of a snap general election in Britain. As well as this, it feels like we’re bombarded with information all the time, through the media and social platforms. From celebrity babies to old school friends looking fantastic on Facebook, the world seems full of factors that increase our sense of anxiety.

It feels like there is too much happening at once, and external factors are starting to fill up our ‘stress buckets’! However, you can still focus on your emotional health while there are external social and political factors at work.

In other words, how do we learn to keep calm in a crazy world?

Manage your social media

The constant scrolling, the information, the opinions, the comments, the sheer exhausting bombardment of social media… Smart phones are fantastically useful devices, but they’ve made it far too easy for us to live our lives on social media. We compare ourselves to others far too much (even though we probably suspect that their social media portrayals aren’t exactly accurate, this doesn’t prevent us from feeling inadequate because of them).

Switch off your WiFi at night so you’re not tempted to carry on scrolling at bedtime. Don’t friend or follow people or organisations that offend you or make you feel uncomfortable – and remember that you don’t actually have to have a social media account. We all lived perfectly well without social media “back in the day”!

Avoid alarmist news sources

We’ve all heard a lot about “fake news” recently, and there are certainly a lot of scary-sounding headlines around. Stick to reputable news sources that give facts, such as the BBC – but don’t have News 24 on a loop. You can always replace fakes with facts: if a headline grabs your attention but doesn’t quite feel right, check it out on a website such as FullFact (UK) or FactCheck.org (US). Knowledge can be deeply reassuring, and can help you manage worries caused by fear-mongering and alarmist headlines.

Do something completely different

Switch off the smartphone, and opt for some good old-fashioned fresh air and exercise! Take time to escape from the constant media bombardment, and as psychologist Dr Alan J Lipman beautifully puts it, “explore and interact with the unmediated world that you live in”. Spend time with real people you care about, not just social media profiles and talking heads on television. Take time to breathe, be mindful, enjoy the good things in the world rather than focusing on the turmoil.

Learn to manage your anxieties

You can’t change the world single-handedly – but you can manage how it affects you and how you deal with it. Many of my clients come to me because they feel that their anxiety or stress is taking over – and solution focused hypnotherapy is so effective at relieving these feelings. We work together to focus on solutions, rather than dwelling on problems, reducing your anxiety while calming your mind.

Learning calming techniques is extremely beneficial (and this works so well hand-in-hand with solution focused hypnotherapy). This really helps with all that negative future forecasting which is such a symptom of stress.

Think about exceptions

Something that we focus on in my sessions is the solution-focused therapy concept of “exceptions”. By this, I mean occasions when everything is going well and you don’t feel personally unsettled. For example, a client may say “I never seem to feel anxious at work”, and that gives us an ‘exception’ to the unsettled feelings so that we can explore your strengths and coping skills that you use in other situations. If you feel that external factors are getting too much for you, identifying your own coping mechanisms can be of huge benefit.

Let me help

I’m Debbie Daltrey, the founder of Great Minds Clinic and an Anxiety UK Approved Therapist. My clinics are in Timperley, Altrincham, and Manchester City Centre. If the world seems like it’s spinning too fast at the moment, please call me for a confidential chat – and together we can help you control anxiety and stress.

6 ways to juggle your busy life without feeling overwhelmed

Sometimes, life is simply overwhelming. There is so much to do and think about, it’s hard to know where to start. We all feel the squeeze sometimes: there may be an extra-busy time at work, or a building project at home. When we feel up against it, even a simple trip to the supermarket seems like an epic task.

The run-up to the summer holidays is one of those overwhelming times. We may be trying to fit lots in before heading off on our hols; and many parents start to worry about how exactly they are going to keep all those juggling balls up in the air when the kids are home full-time.

I can’t reduce your task list but I can help you manage it. It is possible to be really active and still feel calm and in-control. Here are my tips, based on time-management methods and relaxation techniques, for happy juggling.

Diarise your time

During busy times, a diary is your new best friend. Whether you use something like Google Calendar or prefer the old-fashioned desk diary approach, keeping track of everything helps you lose that feeling of chaos or the fear of forgetting anything.

It also helps you be sensible about your capacity. Seeing everything written down is a great reality check, sometimes you glance at your calendar and realise that your schedule simply isn’t possible. Cross things out and reallocate them. You can’t begin to manage your activities if you don’t know what’s happening when.

Can you outsource?

We all understand what that means in the workplace: but it can be done in general life too! There are all sorts of people out there who can lend a hand, and you don’t need a massive budget to hire in help when you need it.

A virtual PA for just a couple of hours a week could tide you through busy times and this doesn’t just have to be for work, although if you are a self-employed parent, admin assistance could make all the difference when school’s out. Try an ironing service for busy periods or before a holiday, or find someone who can help you tame your garden so it’s lower maintenance (and a space to enjoy). If you have school holiday children to manage, arrange play date swaps with other parents, so each of you has some child-free time in turn (and you can relax knowing that your kids are having fun with friends). Look into local holiday clubs for older kids.

Handling the housework

A personal chef is a step too far for most of us, but there are always takeaways for those evenings when you can’t do it all! You can also have food ready in the freezer for busy weeks (and drop the guilt if you haven’t made any frozen batches of wholesome casserole. The freezer section of your local supermarket is fine!). Grocery delivery is an absolutely brilliant help.

We’ve discussed hiring in help, but realistically, the housework falls on the householders. But don’t forget that you might have potential helpers! Even little kids can help with simple tasks such as putting the dishes away (and older ones can always be bribed…).

Combine, don’t separate

In an ideal world, work and family would be in two nice, neat boxes! Sometimes, that’s simply not possible, and working from home can actually reduce time pressures. Sir Richard Branson claims to not divide work and play, and that involving his children with work has always brought a new perspective. Mothers trying to work to the background sounds of CBeebies may raise a tired eyebrow; however he has a point. If your partner, children or elderly relative is used to you working in the same space as them, it becomes business-as-usual.

Explain to the kids if you can complete x, y and z before deadline o’clock, you’ll have the afternoon at the park/cinema. Set up craft activities to keep younger kids engaged, and accept that there may have to be a bit more screen time occasionally. When you do go out, you can still keep an eye on work. Being able to access your emails 24/7 could be seen as a bad thing or as a way of preventing work from building up and getting out of control. Of course, your working hours may mean you need to arrange childcare for at least some of the summer. If this is the case, separating work and family life can be important to make sure you enjoy time together. Again, that diary helps!

Don’t forget yourself!

When people mention ‘me time’ during busy periods, the most likely response is hollow laughter! But really, a break from everything recharges your batteries and actually makes you more productive. Dog owners are often very good at this, as their pets make them go out a couple of times a day! Go for that run or swim, take a fun lunch break with friends or family, join that book club for a once a month get together, make sure you get a relaxing evening bath, and only burn the midnight oil in times of extremis.

If you have kids or dependent family, book a babysitter or smile nicely at a local relative, and go out with your partner or friends.

And relax…

What relaxes you? Is it that lovely bath I mentioned above, or half an hour with a book before bed? We all have a ritual that makes us feel relaxed and comforted, and that is so important when you’re feeling overwhelmed, and if you learn breathing and calming strategies, you can keep bringing them into play all day when things start to feel too much.

You can visit someone like me, and by using solution-focused hypnotherapy, I can work with you to develop coping strategies for dealing with your hectic lifestyle. There’s a fine line between busy-ness and stress, and hypnotherapy, along with these time management tips, helps you stay on the right side of the line.

I’m Debbie Daltrey, the founder of Great Minds Clinic. I have clinics in Timperley, Altrincham, and Manchester City Centre. Please call me for a confidential chat and I’ll help you keep all those juggling balls up in the air.

 

Keeping calm in a crazy world: managing external factors

How often have we heard the phrase “the world’s gone mad!” over the last few months? There seems to be uncertainty all over the globe at the moment – and now we’ve just had the news of a snap general election in Britain. As well as this, it feels like we’re bombarded with information all the time, through the media and social platforms. From celebrity babies to old school friends looking fantastic on Facebook, the world seems full of factors that increase our sense of general anxiety.

It feels like there is too much happening at once, and external factors are starting to fill up our ‘stress buckets’! However, you can still focus on your emotional health while there are external social and political factors at work.

In other words, how do we learn to keep calm in a crazy world?

Manage your social media

The constant scrolling, the information, the opinions, the comments, the sheer exhausting bombardment of social media… Smart phones are fantastically useful devices, but they’ve made it far too easy for us to live our lives on social media. We compare ourselves to others far too much (even though we probably suspect that their social media portrayals aren’t exactly accurate, this doesn’t prevent us from feeling inadequate because of them).

Switch off your WiFi at night so you’re not tempted to carry on scrolling at bedtime. Don’t friend or follow people or organisations that offend you or make you feel uncomfortable – and remember that you don’t actually have to have a social media account. We all lived perfectly well without social media “back in the day”!

Avoid alarmist news sources

We’ve all heard a lot about “fake news” recently, and there are certainly a lot of scary-sounding headlines around. Stick to reputable news sources that give facts, such as the BBC – but don’t have News 24 on a loop. You can always replace fakes with facts: if a headline grabs your attention but doesn’t quite feel right, check it out on a website such as FullFact (UK) or FactCheck.org (US). Knowledge can be deeply reassuring, and can help you manage worries caused by fear-mongering and alarmist headlines.

Do something completely different

Switch off the smartphone, put down the paper, and opt for some good old-fashioned fresh air and exercise! Take time to escape from the constant media bombardment, and as psychologist Dr Alan J Lipman beautifully puts it, “explore and interact with the unmediated world that you live in”. Spend time with real people you care about, not just social media profiles and talking heads on television. Take time to breathe, be mindful, enjoy the good things in the world rather than focusing on the turmoil.

Learn to manage your anxieties

You can’t change the world single-handedly – but you can manage how it affects you and how you deal with it. Many of my clients come to me because they feel that their anxiety or stress is taking over – and solution focused hypnotherapy is so effective at relieving these feelings. We work together to focus on solutions, rather than dwelling on problems, reducing your anxiety while calming your mind.

Learning mindfulness techniques is extremely beneficial (and this works so well hand-in-hand with solution focused hypnotherapy). This really helps with all that negative future forecasting which is such a symptom of stress.

Think about exceptions

Something that we focus on in my sessions is the concept of “exceptions”. By this, I mean occasions when everything is going well and you don’t feel personally unsettled. For example, a client may say “I never seem to feel anxious at work”, and that gives us an exception to the unsettled feelings. We may explore coping skills from this exception which can be used in other situations. If you feel that external factors are getting too much for you, identifying your own coping mechanisms can be of huge benefit.

Let me help

I’m Debbie Daltrey, the founder of Great Minds Clinic and an Anxiety UK Approved Therapist. My clinics are in Timperley, Altrincham, and Manchester City Centre. If the world seems like it’s spinning too fast at the moment, please call me for a confidential chat – and together we can help you control anxiety and stress.

Fear of flying: how hypnotherapy can help your holiday

It’s the time of year when many of us plan our summer holidays. However, for some travellers, the fear of flying outweighs the pleasure and excitement of booking a holiday abroad.

With over 70m passengers  passing through Heathrow alone in 2015, many of us choose flight as our preferred transport method. But surprisingly, it’s thought that at least one in ten of us  have a fear of flying.

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We all experience that adrenalin-raising moment when the taxiing aeroplane picks up speed. This soon passes, and most passengers relax and enjoy the flight. However, for those who experience a fear of flying, the adrenalin levels remain at an unpleasantly high level.

A phobia of air travel can become a debilitating anxiety that prevents us from enjoying holidays abroad, visiting far-flung family, or making overseas business trips. An aviophobe may be completely fearless in other aspects of their lives, with sporty hobbies and careers that are high-flying – in every other way. Happily, a fear of flying can be managed using hypnotherapy techniques.

Why are we afraid to fly?

There isn’t one easy answer to this. Some people can’t get beyond the idea that flying simply isn’t natural. Their fears come from tangible factors such as turbulence, or news reports about air disasters. Perhaps they’ve needed to change planes or been delayed on the runway due to a fault. If someone is prone to anxious feelings, events like these can easily add up to a mortal fear that feels all-too-rational. However, reading statistics about the relative safety of air travel doesn’t help resolve these fears…

It can be due to a fear of loss of control, similar to other anxiety disorders. This could be feelings of claustrophobia due to the confined space or fear of a panic attack. Someone who is acrophobic (has a fear of heights) clearly will find the thought of flying extremely unpleasant. It could be fear of feeling nauseous due to motion or even the smell of airline food. Some people find the idea of aeroplane toilets extremely worrying, especially on long-haul flights. The lack of privacy on a plane, the fear of germs, a worry about ears popping, the sheer logistics of passport control and baggage retrieval – those prone to overthinking can find all sorts of anxieties about flying which combine and build up into a real phobia.

It’s also possible for people who’ve always been happy flyers to suddenly develop a fear of air travel. This could be because something in their lives, not necessarily related to flying, resulted in a panic attack on the plane. Therefore, an association starts to develop, and the plane becomes identified as a place where panic attacks happen.

How can solution focused hypnotherapy help manage a fear of flying?

A fear or phobia develops when your primitive mind thinks you’re in danger. It doesn’t matter that the intellectual side of the brain knows that the pilot is highly trained and that the plane has passed all sorts of stringent safety checks – the primitive part of our brain, the amygdala, tells us that we’re not safe in the air, and that’s it. It releases stress hormones, triggering our fight or (forgive the expression) flight response.

As we looked at above, there are various phobias associated with air travel; and reprogramming our primitive brain is the key to managing these fears. We can do this using solution focused hypnotherapy.

Hypnosis is simply a contrived trance state which brings the primitive and rational sides of the brain together, allowing them to work together. This allows you to replace irrational anxieties with positive calming thoughts. When you change how your subconscious mind perceives flying, it helps to control those limiting stress hormones.

Let me help you take flight…

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We all need a holiday sometimes! Don’t let a fear of flying come between you and that tropical beach or exciting city break. A fear of flying can be limiting if you need to fly with your job; but it can be helped using solution focused hypnotherapy.

I’m Debbie Daltrey, the founder of Great Minds Clinic and an Anxiety UK Approved Therapist. My clinics are in Timperley, Altrincham, and Manchester City Centre. Please call me for a confidential chat – and don’t let a fear of flying ground you this summer.

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