Tag Archives: Hypnotherapy for Depression

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.

 

Six Signs That You May Be Mildly or Moderately Depressed

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Are you depressed? How do we know the difference between an ‘off’ day or days, or if it’s something more?

Well, everyone feels low sometimes. We’d be pretty strange if we didn’t respond emotionally to life’s situations. However, if your low feelings simply won’t go away, and you start to notice other changes in your behaviour, patterns or emotions, it could be that you are experiencing mild to moderate depression. And if you are, don’t worry, it can be helped in a natural way to help you to cope and then to start to feel better.

Depression is divided into three levels – mild, moderate, and severe. The levels are measured by the impact that the depression has on daily life: some impact, significant impact, or in severe cases, the impact is so great that everyday life has become practically impossible. The signs I’m talking about here are potential indicators of the first two levels.

I want to make it clear at the start that even though these changes may be unusual for you, they’re not unusual in themselves. If you recognise any of the signs as changes you are experiencing yourself, or you’ve spotted them in a friend or family member, please remember that with help, you can overcome all these.

The list is not exhaustive; however here are some of the main signs to look out for.

1. You’re Not As Interested In Things You Used To Enjoy

Cast your mind back to that feeling as a child, when you really couldn’t be bothered going to swimming lessons, or brownies, or scouts, or whatever it was. When you got there, you always remembered that actually, it was fun, and you simply hadn’t wanted to go because you felt a bit tired.

Imagine feeling like that as an adult, a lot of the time, about a lot of things. Except that now, you don’t bother going. Things that you usually enjoy just feel like too much effort. At times when you can’t even raise the enthusiasm to watch a TV programme, hobbies such as sports are way too much. The really unfair thing about this symptom is that hobbies are really beneficial for mental health, giving a sense of achievement, lots of endorphins, and the social aspect of like-minded company.

Losing interest in things you used to enjoy can also include sex, food, socialising, and looking after yourself (painting your nails, shaving, pampering). Lacking in energy is a common sign of depression, and this is one of the ways it clearly manifests itself.

2. You’re Isolating Yourself More Than Usual

We all have days when we really don’t feel like being the life and soul of the party, or we feel like we can’t be bothered going out – but when those days stretch into weeks, or even months, and we’re still making excuses not to see people, it could be that it’s deliberate isolation.

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Why do people choose to separate themselves from their friends and family at a time when their support could be invaluable? There are various reasons. Being happy feels fake – and it’s exhausting to keep up a show, especially if you’re already feeling fatigued. Your patience is perhaps thinner than usual so you may find the idea of sociable chat highly irritating, or, it may be too anxiety provoking so you don’t bother and prefer to isolate yourself instead.

However, we always feel better when we make that effort to socialise, because we are hard wired as part of our evolution to feel safer when we ‘belong’ to something bigger than ourselves, e.g our ‘tribe’ in evolutionary terms. This is why we feel better when we make the effort to practice interacting and engaging with others.

3. You’re Feeling Anxious, Scared, Or Worried Frequently

Depression and anxiety are different things. However, people with depression often have similar symptoms to those with anxiety disorders. You’re fearing that the worst will happen, or thinking negatively about the future which naturally creates anxiety and worry. It’s so hard, carrying these feelings around with you all the time. Constantly imagining the worst-case-scenario is exhausting, and leaves you unable to relax and switch off.

Remember to always practice self-compassion; be kind and encouraging to yourself like you would be to a friend. Talk to people you trust; or talk to a professional counsellor or psychotherapist. It’s true that a problem shared, (or feelings and worries shared), really helps put things into perspective.

4. Negative Thinking And Self-Criticism

When we feel in a low mood it stems from our thoughts and we can be our own worst critic. I hear healthy, clever, successful people describe themselves as failures – and they have this negative belief because they really can’t see the truth whilst they are in this negative state. They sometimes think that everybody else is having a wonderful life, and compare themselves negatively. They are seeing a distorted view of the truth.

The good news is that the brain can be ‘re-wired’ to think more positively, and negative thinking doesn’t need to be the only way.

5. Your Sleep Patterns Have Changed

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It could be that you’re not sleeping well, not able to get to sleep easily,  waking up frequently in the middle of the night, or waking up too early in the morning. Another change in sleeping patterns is wanting to sleep more – partly due to avoidance, partly because you simply feel so exhausted. The first sign that something is really bothering you is when your sleep patterns are different.

6. You’re Turning To Food Or Drink For Comfort

Comfort eating is an understandable response – after all, food releases endorphins because we need to eat to survive. However, with comfort eating we usually reach for the unhealthier choices of food, and in larger volumes than dictated by hunger. This of course leads to weight gain, which can make us feel worse, and a whole vicious circle begins. Alcohol, likewise – it’s all too easy for the glass of wine to turn into the empty bottle of wine as you try to self-medicate or escape these feelings… and as with food, you end up in a far worse situation, except this is far more dangerous for your health and wellbeing longer term.

Conversely, you may have lost your appetite, and no longer enjoy food you used to. Again, this could be an indication that everything isn’t as it should be.

I work with clients who have one or more of these symptoms of depression – and the good news is that solution-focused hypnotherapy can help as a natural way to start to cope with these feelings, and to start to feel better.

If you are interested in managing your feelings of mild to moderate depression, or anxiety with a combination of psychotherapy, NLP, hypnotherapy and EFT then please contact me for a friendly, confidential chat and further details.

Hypnotherapy is a safe, calming, relaxing experience. I will work with you to help you move forwards into the positive future that you deserve, and to start enjoying life again.

I’m Debbie Daltrey, founder of Great Minds Clinic. I work from clinics at home in Timperley, Altrincham and from offices at the Milton Rooms, Deansgate in Manchester City Centre.

http://www.greatmindsclinic.co.uk

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