Eating Disorders Treatment
Eating Disorders include a wide range of conditions including, Anorexia, Bulimia and Binge Eating. These eating issues are often grouped together despite how people use food because what unites them is that food is the focus of the anxiety and the way in which the person who has an eating issue manages their feelings. If you or someone you care for is seeking support for an eating issue, this page will outline my treatment approach and its potential effectiveness.
How quickly can treatment change my behaviour?
"Dave has helped me to make massive changes to my life in a matter of hours by giving me techniques and tools that are easy to put in place. We have focused on the future and on being positive. I needed someone to guide me through and he has done that, amazing!" A member of SYEDA (South Yorkshire Eating Disorder Association). Find out what a woman who had an eating disorder for over 30 years said when she completed her treatment on our testimonials page.
What does therapy include?
The treatments I offer include a tailor made series of talking therapies to support the patient to take back control of thoughts, feelings and actions.
By using a clear, solution focused, instead of problem focused approach and a tool kit to deal with specific issues in your life, the therapy allows the confusion and anxiety to subside quickly whilst also allowing you to identify who you really are beyond your condition.
For those with sleep issues and panic I can offer auricular acupuncture and will also teach you breathing techniques, self hypnosis and also I will use hypnosis to help cement your learning.
All work is supported by personalised homework to sustain your learning in therapy.
There may be tears but there is a lot of laughter in my therapy too.
The therapy is designed to raise awareness of what you are really experiencing and where those unhelpful feelings are coming from. Using CBT, NLP and hypnosis, I will help you fully understand the way in which you experience the world impacts on how you feel. I will then design and give you a unique and totally personal toolkit which will help you deal with situations in your life that have previously undermined your confidence and triggered you to adopt your eating behaviour to deal with those feelings.
Eating disorder recovery toolkit
Throughout therapy I will work with you to restore your confidence and self esteem. We will examine ways for you to feel the way that you deserve to. I will support you to fully accept yourself, value yourself and recognise that you have just as much right to enjoy life as everyone else, no more and more importantly no less.
I will use our time together to help you identify what motivates you, what inspires you and what is missing in your life to help you feel connected to your own world.
Let's treat the cause not the symptom
Eating disorders are not really about food. It is just the evidence that you are not happy, you have unhelpful thoughts or feelings that you find difficult to manage. As part of treatment I will support you, not only to manage those thoughts, but to replace them with a range of more positive ways of feeling and being.
The key to treatment is to help you feel motivated, comfortable in your own skin and fulfilled.
Learn to live your life instead of someone else's
When working with people who have an eating disorders, it is common for people to report that they feel like they are often living someone else's life. Some people report that although others see them as successful, pretty, highly capable, they themselves feel like a fraud, fearful that they will be found out, even though there is no real evidence to support this self doubt. As part of the work I do I will help you to discover the real you, to identify and locate that void in your life and support you to do the things in your life that are really important to you. At this stage many clients doubt that they will ever discover the real "them."
Dealing with Eating Disorder Lapse and Relapse
Eating disorders treatment will include work to address triggers, cravings and urges as you learn to live without using. Treatment will give the knowledge and skill s of how best to manage all the common challenges which can result in lapse and relapse including tools to deal with Trigger, Cravings and how to deal with Urges.
Treatment for eating disorders can also include hypnosis to embed all the learning to help you take back control of any thoughts or feelings that could risk your recovery.
Eating disorders can last years but can be treated in hours
For many people with eating disorders, their self esteem is so low that they imagine that a condition that they have lived with for years will take just as many years to resolve. I have worked with people who have a lifetime of eating disorders and they still make the progress as long as they commit to the work. In reality if you have the right tools for you and you have the confidence to apply them, a confidence that therapy will support you to access, then progress can be very swift. Everyone is unique but many issue are resolved in a few sessions.
Bulimia and Purging Help and Advice
What is Bulimia?
Bulimia is a conditions, where people use eating as a way of managing how they feel. If you or someone you love has bulimia then you will notice a pattern of binge eating, often food stuffs that are high in carbs and sugar as this will give you the most immediate change in your feelings. These food stuffs combine a calming sensation because they have a nice "mouth feel" plus they also give a spike of energy and so people get a pleasant feeling immediately.
The use of food to get this feeling also results in feelings of guilt and loss of control and so a person who is bulimic often will purge in order to remove the guilt that stems from this eating pattern, and to limit the impact on their body will purge to remove the food.
Many bulimics have a structured purging pattern and so will eat in a typical way to others and purge only when they feel overwhelmed.
Why do people Binge and then purge?
Bulimic behaviour is complex and has many functions. For some people, they are centred specifically around body image whilst for others can be focused onto self esteem and personal confidence. This highly managed eating is a way of dealing with events in their lives and gaining some sense of control, in a world where they may feel vulnerable, worthless or incapable.
Purging then, is a way for some people to manage their self esteem, regain some control in their life or to manage a misplaced image of themselves. Regardless of why people adopt binging and purging patterns of managing their food, they do so because it feels completely right at the time. Effective treatment is about giving people understanding, time, tools to heal and rebuild themselves plus choices which allow them to meet their needs without adopting these behaviours.
What can I do to take back control?
If you or a loved one is currently experiencing this behaviour then you can regain control by choosing new approaches. This starts with gaining greater awareness of how you feel and so that when you are aware that you feel the way you want to, you can continue doing whatever is making you feel ok, as long it is not harmful to you or others. Should you feel vulnerable then you can adopt a new behaviour so that you change how you feel instead of waiting until you are unable to cope and instead adopt the unhelpful eating pattern.
There are lots of tools and techniques to help you change how you feel. CBT has a range of tools to help you and the key is raising your awareness so that you are able to respond before you are in the next cycle of unhelpful eating.
What specialist help is there to support me with Bulimia and Purging?
Starting with your GP, as they can refer to NHS treatments. The treatments available here adhere to NICE guidelines for eating disorders, bulimia and binging. The range of treatments available varies form area to area, so accessing local and national eating services or accessing specialist independent help may give you more tailored and timely treatments if you are not making the progress you would hope to.
What would therapy be like?
All bulimia therapies are different. Medication will support you to feel differently and this will give you space to learn how to manage your emotions better. NHS provided CBT is evidence based treatment which can support you to develop some of the emotional management skills you need to find an alternative to unhelpful eating. Independent therapy varies too depending on who is delivering and how they have been trained. Some people imagine therapy to be an intense and invasive process, where you rest on a couch and you are asked a whole range of uncomfortable questions about your past. The treatment I offer is solution focused. This means we deal with the here and now and the treatment evolves week by week as you move forwards. People are surprised how quickly treatment can be effective. I have worked with people with eating issues who have left treatment in a handful of sessions. Equally the feel of treatment surprises people as it is much more enjoyable than the picture in their heads, with lots more laughter.
I offer a programme of therapy which helps you to develop self esteem, to be assertive so that you are making the right decisions for you and also to manage guilt and anger effectively so that you accept yourself instead of judge your self. Therapy involves talk therapies including a tailored CBT, NLP to build self awareness and then together we build tool-kits to manage better during those challenging times where you feel triggered, have cravings and urges. Practical tasks are integrated into treatment so that you are able to take therapy beyond the treatment space and practise everything you learn so that you are able to progressively replace the old behaviour with the way you would like to behave and have a new, healthy relationship with food and those around you.
I then use hypnosis to cement all the growth so that you natural do the things that you have practised away from therapy so that this new behaviour becomes totally organic.
How long does therapy take?
Bulimia therapy is different from person to person. Eating issues are unique to each person. Typically with binge eating and purging, treatment takes around three months and by that time the client reports that the behaviour has been replaced, they feel significantly happier, much more confident, calmer and they have an understanding of what was the purpose to their condition and know how to avoid it re-occuring in the future.
Exam nerves are really common. For some people it is for every test whilst for others they preform ok during their mocks and then can't hold it together during the exams proper. I have a had a long career teaching people to study and how to use their own skills, psychology and physiology to maximise their potential to get the results that they are capable of. This page will include many of those tools to help you manage any perfomance anxiety, make better use of your revision time and reduce any exam nerves on the day.
Preparation to reduce any exam nerves and anxiety on the day.
Before the test manage your exam nerves by:
1: Learn anxiety reduction and management skills and practise them ahead of the day:
By learning anxiety management skills and practising them ahead of the exam then you will have a lower level of anxiety and also be less likely to experience exam nerves on the day as you will be able to automatically manage them.
- Take a walk or exercise to burn off anxiety:
- Listen to relaxing music:
- Use distractions like computer games or reading to take your mind away from worrying:
- Plan a nice thing after the event to focus on this if you find you keep worrying about the exam before it comes up:
2: Use hypnosis and self hypnosis to learn and practise your test and to manage your anxiety and practise feeling confident.
Hypnosis is very effective at speeding up tips 1 and 2 and I use it for all treatments not only exam nerves but also addictions, anxiety, self harm, and any compulsive behaviour because it is so effective. Hypnosis is also great for helping to study more effectively, recall information and be more disciplined and motivated around studying.
3: Use visualisations of you doing each question in the exam.
Visualise from the very start, where you are sitting down, writing your name on the paper, answering the questions, taking a sip of water, taking time to think about and plan your answers to the end of the test when you paper is handed in or collected.
By visualising any task from start to end this helps to make the act more natural and reduce the opportunity for any test nerves to occur. As you visualise the exam it will also help you maintain your revision. Hypnosis will teach to do this easily.
4: Plan your revision:
Revise early and effectively. Practise each thing until it feel natural.
The more you practise any task the more you can do it without thinking and the more you do it without thinking the less space there is for test nerves to develop.
By planning your revision around your needs it will make a more effective learner and as you become more confident with your revision it will reduce any performance anxiety on exam day.
This may seem one of the most basic ways to feel better on exam day but is often neglected.
When you revise find the best way for you. Consider the time to study, how long to study, how to assess how much you have learned through that process and then to reward yourself for each section that you learn.
Unique revision needs? Are you a morning person, do you like to write and repeat or would it be easier if you were asked questions and by answering and explaining the answers would that help you cement your learning? Many Science type topics may involve practise not only learning formula but also practise using them.
Assess your progress: By the end of each block of revision it would be useful to be able answer a key question instead of saying I have spent two hours or I can demonstrate I can use that formula.
4: Plan a reward:
Plan a nice thing just after the exams or the test so that if you find yourself focusing on the exam and it gives you unhelpful feelings, then you can instead focus beyond that and be aware that a few hours later you will be doing something that gives you good feelings. You can sooth yourself by saying "No matter what happens that day i will be sat doing (this nice thing) at (time), with (who you will do it with).
The night before the exam or the test:
Get good yourself in a state of relaxation so that you can get quality rest and be ready and a positive frame of mind by the morning by:
1: Prepare for the Exam or test:
Plan everything that you need, including resources, pens or specialist equipment. Check times and venue of the exam centre and make a list to tick off in the morning so you feel completely ready.
Spend time with friends so as to stay calm and be slightly distracted away from the exam. IF alone get a bath or anything that helps you relax.
3: Getting quality sleep:
Follow this link here to find our how to establish good sleep hygiene.
The morning of the exam and before entering the exam hall or test centre:
It's normal the wake with anxiety. It is not only normal to have exam nerves but also very useful as these feelings are there to help you feel alert and perform at your best. When you are over alert and too aroused then you are less able to focus on what you are doing and end up incapacitated. So it is vital that if you are too anxious as you wake you are able to manage this feeling so that you are operating at the best level for you.
1: Thank your anxiety:
Calm your self by acknowledging the anxiety and feeling thankful that it is here and helping you to perform at your best and that you are now going to manage it to the level that will help you the most.
2: Do a muscle relaxation:
This will help you to remove the physical effects of anxiety and also refresh you so you will be more focused during the day.
3: Listen to some relaxing music:
This will help relax your mind and you can keep listening to this right up until you enter the exam hall timing exam nerves.
4: Walk off any anxiety:
If you are able to walk in a natural setting such as a park or woodland or near water before the exam, this will help calm and focus you more.
5: Adopt an upright posture:
Adopting an upright posture, as you start your day and on the way to the exam hall will help you feel confident and calm.
6: Do a breathing exercise:
Adopt a soothing breathing exercise for example slow down your breathing and focus on making your out breath taking longer than your in breath. Or focus on making your abdomen go in and out as far as you can with each in and out breath.
7: Have a light meal:
Eating a light meal before you leave will give you the energy your body needs to fucntion, after all your brain consumes 22% of your body's energy, so it needs fuel for peak performance. A light meal will energise whilst not making you sluggish.
8: Plan your arrival time:
Reduce anxiety by planning to arrive in a manner that is just right for you. You may want to be early and check venues seating plans etc or want to arrive so that you are not in a big group. If you prefer not to be rushed arrive early, get the information you need then take a walk. To much hanging around raises anxiety levels in some people.
9: Use distraction techniques:
If you are kept waiting before your exam, then anxiety levels can often rise due to the unplanned delays. By planning distraction techniques including chatting, playing music, a muscle relaxation, a computer game on your phone or a bit of extra revision.
10: Positive self talk:
By using positive self talk you can enhance your mood and diminish any unhelpful emotions and restore a calm, confinement manner. You can tell yourself "I am feeling calm, I am feeling relaxed, I am doing my best and will express myself will in this task".
You can also talk to others with positive self talk too. "I am nervous and that is healthy" or "I am prepared and looking forwards to seeing how I get on."
10: Adopt an open posture:
By adopting a body posture that is open, research has shown that just doing this makes a huge impact on how you feel. Adopting an open posture makes people feel powerful, capable, confident and in control, but also how they perform, as people perform better in any challenging tasks like exams and interviews. So take back control of exam nerves by learning and using these techniques as well as using hypnosis to feel the way you want and perform to the best of your ability, today and for tasks which await you in your life.
Managing exam nerves during the exam:
During the exam you may find that you need to manage your exam nerves. Here are some tips to hale you stay in control throughout the exam.
1: Plan and prioritise:
Slowly use the time for the reading of the paper and plan what questions ou will answer and in what order.
If you still feel tense then you can use the following tools reduce that tension and keep focussed.
2: Muscle relaxation:
Even at the your desk or workstation you can do a subtle and effective muscle relaxation. You can do this whilst you are reading and planning your tasks so it does not have to eat into your time. By doing a muscle relaxation whilst you read or plan your answers you will both sooth and become more focussed at the same time.
If you feel panicky during the test then by clenching your fist or digging your nails into your flesh until you experience a quick sharp pain, you can quickly reduce the anxiety you are feeling and restore your focus. Over time this technique will be redundant as you learn to apply the others and develop the skills to reduce the frequency and intensity of your anxious moments.
Use of breathing techniques can be used to deal with immediate anxiety so practising in advance will allow you to develop this skill ahead of an exam.
5: Drink water or chew a sweet:
Sooth yourself and reduce any anxiety to a level that helps you stay focused can also be done by taking slow gentle and deliberate sips of water as you focus on the task or by chewing a sweet or some gum. Sweets also help give you energy from the high glucose content.
To manage your exam nerves and exam stress eat, sleep, and play.
Eat - Healthy meals that keep your mood stable, Limit refined sugars and keep meals at the right size so that you do not feel bloated, sleepy or irritable so that you can do your best revision and so reduce exam nerves and exam anxiety.
Sleep - You are human so plan your studies so that you have time to rest. A lot of your effective studying is done whilst you are resting, so plan for this. When you are properly rested the time you use to study will be most effective.
Play - To reduce anxiety, have variety in what you study but also beyond studying too. So plan time for breaks during studying, days off, socialising and time just for you to take a walk, a bit of gym time, recreational reading even gaming. Play is essential to give your mind a break. Get this right and you will find your studying will be a pleasure, effective, your confidence will grow form it and and you will notice how your exam anxiety falls in proportion.
Driving test nerves causes so many people to struggle during their driving test, postpone or even cancel it. The pressure that people taking their test put on themselves under results in reduced performance, anxiety, panic and another retest.
These tips and tools here can help you to reduce your anxiety on the day of your test and can also be used for a wide range of events including exam nerves, interview anxiety and any event where you want to perform at your best. Being organised and choosing not to leave things to chance helps you remain in control. So use these tips to stay in control, beat driving test nerves and enjoy making the most of your potential.
How to reduce the test nerves on your driving test?
Before the test:
1: Practise and practise each thing until it feel natural.
The more you practise any task the more you can do it without thinking; and the more you do it without thinking, the less space there is for test nerves to develop.
2: Use visualisations of you doing each task from the very start to the end of the test where you stop the engine safely:
By visualising any task from start to end this helps to make the act more natural and reduce the opportunity for any test nerves to occur.
3: Use hypnosis to learn and practise your test, manage your anxiety and practise feeling confident:
Hypnosis is very effective at speeding up tips 1 and 2. I use it for a wide range of treatments, not only exam and driving test nerves but also addictions, anxiety, self harm, and any compulsive behaviour because it is so effective. Use hypnosis to help you grow. A hypnotherapist can help you also to learn self hypnosis, so you can also auto-hypnotise whenever you need to in the future.
4: Enjoying knowing that you have lived this long without your driving license and that you will be fine whether you pass or fail today.
By being realistic that this is only one more day in your life and there will be many, many more opportunities to get this done, then you will reduce the significance of this particular event to a simple task that you will resolve even if you do not do it today.
5: Plan for the worst hope for the best:
As part of tip 4, think beyond this event and even plan when you will re-book the next test. By doing this it will remind you that there will be other times to solve this, if it does not happen today.
6: Focus on the day as just another day instead of building it up:
Keep the test to yourself. The more people you tell the more pressure you will feel as you know others will ask if you have passed or failed.
On the morning of the test:
1: Do a muscle relaxation to absorb all the extra energy in your body:
By doing a muscle relaxation your body will feel all calm and relaxed and you will perform at a much better level just because your body is rested and soothed, leaving you feeling fully in control.
2: Walk Tall:
By keeping your posture upright and tall before entering the test centre, you will feel more confident and calm. This will overshadow any driving test nerves and instead leave you feeling calm and confident during the actual driving test.
3: Plan your arrival time:
Turn up at the centre in good time, but not so early that you are waiting an uncomfortably long time. This may mean arriving at the test centre early if you are on public transport and then taking a walk round the block. Waiting around too long can magnify anxiety.
At the Test Centre:
1: Adopt an open posture:
Change your posture whilst you are waiting to open posture, as a closed posture creates feelings of weakness and a sense of powerlessness. Whilst an open posture gives the feeling of power and a sense of being capable and successful.
2: Manage your breathing:
Do a breathing exercise to soothe you. Take slow deep breaths where your out-breath is slower than your in. Breathing slowly will lower your heart rate and sooth you, making you feeling calmer and focused.
3: Burn off any tension by taking a short walk:
Take a walk instead of pacing up and down. This will help clear you head and reduce the tension in your body.
4: Listen to soothing music:
Plan some soothing music that you can listen to on the way to the test centre and also that you can listen to as you wait for your turn.
5: Distract yourself away from unhelpful thoughts:
Take some distractions like a magazine, send a text or play an absorbing game on your phone so that you are not focused on the test and prevent any test nerves from growing as you wait to take your test.
During the test:
1: Express yourself to take back control:
Express how you feel if you feel anxious. By communicating this you will feel more in control and less anxious. So before you start tell the examiner "I am nervous today and I am sure you have see that before as it is normal".
By using all these tools you will find it easier and easier to manage any test nerves until you are barely aware of them happening. Managing anxiety is successfully is about accepting it will happen and then viewing it positively whilst adopting strategies which allow you to reduce its physical and psychological effects.
Even medics mix the two up
Stress and anxiety are often words to describe the same condition. The words are often used interchangeably. It is common to find health professionals diagnosing stress or anxiety as if there is no difference. As part of my practise I regularly treat GP's who report that they do not know the difference between the two conditions and that they would typically prescribe the same treatments anyway.
Real or Imagined
The difference between anxiety and stress is pretty straight forwards. Stress is the feelings stemming from real events and those events actually happening as your body creates stressful feelings, whilst anxiety or severe anxiety is the effect of thinking about an event. This can be made more complex for people with severe anxiety because then they think about the fear, the feelings of being fearful and this can be enough to create the release of the survival response. So for some people with panic, agoraphobia, OCD or social anxiety, by thinking about how they felt it creates its own over fearful response. For poeple who have these conditions they can live in a constantly exhausting cycle of fearing fear and with it creating the flight or fight response.
The flight or fight response is the same for stress and anxiety
The confusion comes from how the body deals with these two conditions. Regardless of whether it is a severe episode of stress or anxiety, your body will behave in the same way. This is because your brain cannot tell the difference between what is real and what is imagined.
So if there is a stress creating event happening right now, for example a bear is in front of you, then your brain will respond correctly, releasing the survival chemicals, because there really is a bear in front of you. Whilst if you were thinking about going to a place where there could be bears and if you are imagining this as if you are looking through the your own eyes, as if you could actually see the bear in front of you, your body would respond accordingly. It would still release the chemicals that are created to help you escape from danger or have the energy and alertness to fight and preserve your life.
Being too stressed or too anxious is the problem.
Both stress and anxiety are useful tools in the world of survival, The way your body responds to stress is deliberately designed to help you deal with an immediate, challenging and typically dangerous situation whilst the anxiety response is designed to help you plan for an event in the near future so that you perform at your best. The problems for both stress and anxiety come from being too alert, either being too sensitive to events which surround you and constantly responding to them as stress or because you are in an environemnt which has too much stress going on. whereas for severe anxiety, you are releasing the anxiety, alertness response too frequently for you body to fully restore. Either way there things that you can do to help you deal with too much stress and anxiety. There are some simple things you can do to treat severe stress or debilitating anxiety find out more throughout the site.
By creating your own positive affirmations you can take control of anxiety and stress. Self affirmations are vital messages that people with low self esteem, anxiety and confidence issues can use to help change their thinking patterns.
Why we use Affirmations
What we say to ourselves has a massive impact on how we think about ourselves. This impacts on the way we feel about ourselves, leading to how we behave now and in the future.
To improve what happens in the future, to reduce anxiety, stress, and increase the positive experiences in our lives what we tell ourselves is an easy way to make long lasting changes.
How to make your own self affirmations
1) Decide how you would like to be different and use these goals as your foundation for your affirmations. this could be wanting to feel calm, stop smoking, be less annoyed with people, be less forgetful, be more organised, whatever is is that is important to you. Here are some affirmations that might help. To format your affirmation create simple clear statement as outlned in the following steps.
2) Always talk in the present tense, using short and snappy statements.
e.g. I am feeling calm and relaxed
I am eating calmly and confidently
I know when I am full
I stop eating when I am full
3) Say it like you mean it….. Use the Act As If Principle to support you. First act as if you mean it and the feelings will follow if you focus your attention.
4) Say it and act is as this will allow you to completely immerse yourself into the new way of being and acting. A delivery with passion and conviction, engaging body posture tone and focusing on how you are at that moment in time.
5) Always speak and think in the positive. Say what are doing instead of what you will be stopping doing.
I’m not smoking.
I don’t swear
I’ve stopped over eating
I don’t crash diet anymore
I don’t panic
I will not get anxious
I wont worry I am aware of my world and enjoy it.
I am enjoying being healthy NOW
I am speaking politely NOW
I am controlling my eating NOW
I am eating sensibly NOW
I am in control right NOW
I am calm and relaxed NOW
I wont worry I am aware of my world and enjoy it.
6) Repeat and enjoy watching the new you become you. Repeat your statements daily and integrate them into your pattern of behaviour alongside using the other tools and enjoy the positive changes that will follow.
Mindfulness is a brilliantly simple technique to help you manage your awareness so that you fully experience all your emotions and sensations. This is a great technique that helps those with any issue which has an emotional connection to get back control in their lives. I have used the techniques to raise awareness with clients who have issues as diverse as addictions, anxiety, compulsions and weight management problems.
LIVE IN THE MOMENT
Some clients report that their issues and worries come from always thinking about things that were not good for them in their past or thinking about something in the future and worrying about what may or may not happen. This constant seeking out negative thoughts affects their confidence, motivation, increases their sense of helplessness and anxiety.Learning to live in the moment will change this way of thinking.
A MORE USEFUL WAY OF THINKING
This technique is about being acutely aware of yourself, your breathing, all of your senses and about being in the moment, responding to the things that are real, occurring right now. It is a different, more useful way of thinking, instead of thinking about the events which you have no control over, which either occurred in the past or in the future. This technique teaches you to not only be aware of the here and now but also to treasure it, value it and be thankful for what you are truly experiencing by focusing on the event.
Being mindful beats addiction, anxiety and depression
People who use these techniques are more able to appreciate their lives, report lower anxiety and report less intense experience of depression. When in early recovery mindful awareness by using the techniques described below have been found to make those early difficult steps more successful.
Fill up on mindfulness not snacks
Research has shown that those who eat whilst watching tv report their food has less flavour than those who focus on their food. Research also shows that those who are distracted will eat more as they do not feel as satisfied by their food. By being more aware of what you are doing right now instead of being distracted connects you more with your mind and your body and serves to give greater satisfaction and contentment.
Basic techniques include:
1. Use all your senses:
Focusing on your breathing to the exclusion of everything else. Notice your chest rising and falling. Notice how each thought affects you. Be alert to thoughts, and how they can deny you the experience of the here and now.
2. Slowing down:
Take time to experience things in detail. Notice all When you eat, take only small mouthfuls and focus on the sensations of the food or drink in your mouth.
3. Concentrate on each sensation fully:
Notice the colours, shape and textures of what you see. Notice what you can smell. Notice what you feel, hot, cold, smooth, rough, soft, hard, but also your internal sensations too.
4. When looking at something, seek out the detail:
Notice the different colours, textures, tones, different hues, size shape of everything that you look at.
5. Be aware of the unique experiences of life:
AS you use your senses be aware only you are seeing PRECISELY what you see. Explore the unique things you find in life.
6. Explore internally:
Close your eyes and raise your awareness of what is happening within your body. Notice, warmth and cold, tingles and twitches, dull aches and soothing sensations. Fully immerse yourself in the moment both externally and internally to feel calm and able to make emotion free decisions.
Regularly practised, it will help you to reduce unnecessary worry but also offer more positive thoughts and feelings as you explore and appreciate living and being in the moment more and more. So start today, the benefits are immediate. Get more info on Mindfulness Here
Shyness can be addressed very successfully with hypnosis as it is a form of social anxiety. Shyness can be very debilitating in itself but also for the development of confidence and motivation to make long lasting life changes.
To sustain self esteem it is important to have time to yourself to connect with your own thoughts and find a spiritual connection in your life. Just as importantly to the growth of self esteem, is to have social contact with others. It is important to have contact with others because social contact allows you to express yourself, give and receive praise and affords the opportunities to share your skills and demonstrate kindness.
One key indicator of low self esteem is social isolation. When we experience low self esteem we feel least worthy of social interaction nor have neither physical or mental capacity to socialise. As social isolation takes hold, social interaction techniques can dissolve. However, to restore self esteem it is imperative to engage in social interaction.
Tips to beat Shyness
Techniques to promote interaction can start with undertaking simple chores, like going to the shops, speaking to your neighbours just maintaining those social links. To return back into the community start by establishing a routine so that you bump into the same people or if you are a dog owner develop a routine for walking you pet. Research tells us that dog owners are more likely to be both acknowledged and chatted to by random people than those with babies or those carrying deliberately “curious conversation instigating” objects.
Beat Anxiety by choosing to ask for help
A useful simple goal to set yourself if you feel shy is to go somewhere you know well that is safe but where you are not known and ask for directions to somewhere you already know the answer to. This could be a shop just round the corner or a local street that you have just passed. The answer is not important here it is the practise of communicating and of asking for help from others.
As you address your shyness you feel a bit more confident and are ready to return back into the social environment you may consider joining local groups, studying, join a local fitness group like a dance class or a walking group. At a broader level, if you find you have started to isolate, volunteering offers opportunities for social interaction and also opportunities to offer your skills. By being altruistic by for example showing kindness and encouraging others less fortunate than ourselves we learn to value ourselves again and further promote our self esteem.
Self esteem comes from how we feel about ourselves. This in turn is made up from internal messages but also from the messages that we receive from others. So to help grow our self esteem we need to have positive feedback from others. During a typical day a person with a mix of social interactions may experience, praise, physical contact in the form of hugs and pats on the shoulder, visual greetings and warmth through smiles and auditory interaction through laughter, a change in pitch and questions about their well being.
Without social interaction, this and much more is missing from the portfolio of esteem resources, and so as people socially isolate, their social confidence falls so too does their enthusiasm and energy to address this self esteem loss.
Hypnosis for Shyness
Hypnosis is a very effective treatment for hypnosis. treatment for shyness takes about 4-6 sessions and will involve trying out the new techniques between sessions but in such a short time a lifetime of fear and avoidance may make you life more interesting, exciting and fulfilling. Try out the techniques which are scattered around this website and keep trying them until you notice the changes that they want.
Sleep well to feel well and perform well
Sleep is vital for effective functioning. Without effective functioning we are more likely to under-perform, make mistakes and lose sight of our own competences because of our sustained failures in simple talks. Ultimately this under-performance, due to these deficiencies will serve to undermine our self esteem.
Sleep for motivation and self esteem
Just like food rest is essential for giving the rest and recuperation necessary for effective interaction during the day. Insomnia can result in poor quality rest, massively impacting on self esteem because, without it, someone will not have the energy or the mental stamina to effectively take on the challenges of the day. It is these challenges and your effectiveness which will help sustain and build self esteem. Exhaustion will result in people feeling under-motivated, unwilling to take on those challenges which, once completed, offer the sense of accomplishment necessary for self esteem growth.
Sleep problems can lead to isolation
Insomnia will result in someone being unable to start their day, unable to get up and will start to evolve anti-social resting patterns which results in them progressively becoming less and less able to interact with their support networks and lead to social isolation, which in turn enhances their sense of low self worth and sense of disconnect from their own lives.
No More Counting Sheep?
To address this deprivation and instead have good quality recuperation there are steps that can be taken to enhance this. This programme of enhancement is often referred as Good Sleep Hygiene.Build good habits now and they will last a lifetime giving you long lasting refreshing rest, allowing you to make best use of your waking hours.
Be disciplined, be organised and treat insomnia as part of your whole lifestyle regime. To get the best out of life you need to eat well, be active and just as importantly, you also need to rest well too!
Tips for a restful night
Some simple tips to improve your effectiveness and decision making by getting quality rest can include, establishing a routine, regular bedtimes and rising times. Use naps to recharge during the day instead of staying in bed late, as this will disrupt your routine. Melatonin is the hormone that regulates sleep and the brain uses light levels to manage it’s release, so expose yourself to plenty of light by taking a walk during the day and if you are comfy with it allow your bedroom to let light in to wake up naturally. At night reduce light in your eyes by turning tvs off and listen to the radio. For more tips follow here.
Get organised and exercise
Lifestyle can impact on wakefulness, so find ways to manage your stress and anxiety, regular exercise is good, talking through issues which give you concerns with colleagues and friends. Get organised, rest can be disrupted by worrying about the unknown so make lists, keep a diary and build a structure in your life to limit those nagging feelings that you have forgotten something.
Avoid stimulants like caffeine
To prepare for quality recuperation, have light meals, have your main meal early, don’t over hydrate, avoiding alcohol, caffeine and stimulants like nicotine.
Your bedroom is for sleeping!
To prevent insomnia, you should keep tvs out of the bedroom and use your bed for specific relaxation, not working or using computers in. Keep bedrooms free from distractions, noise free and have soft lighting for bathroom visits.
LET YOUR SELF ESTEEM FLOURISH
Feeling refreshed will enhance your experience of life during your waking hours and so will allow your self esteem to flourish the more you enjoy your day to day living.
The Act as If Principle. Get motivated fast.
Act as if is an easy to use technique to create instant motivation to do something or build motivation when you are having a dip in your motivation. It is one of the simplest forms of positive hypnosis or self hypnosis conducted out of trance.
This technique is the process of acting like you want to do something, even though you may not feel like doing it. To use this motivation building trick, you adopt the posture, tone, physical approach of someone who you imagine would like doing the activity that you are struggling to motivate yourself to do. Then start the activity in that manner and maintain this acting approach. After a short time the positive feelings which you would like from doing that activity if you really were keen and motivated to do it start to emerge naturally. So the act of pretending to enjoy doing something actually creates the positive feelings of doing it. Sounds too good to be true, so Act as if you believe me and try it out.
By learning the Act As If Principle, people with little motivation can become motivated and achieve more which in itself will result in raised self esteem. The act as if principle was first written about over 100 years ago by William James who outlined how to create motivation to do things people are reluctant to do. The Act As If principle is still used extensively today within all motivational change work from addictions, weight management, anxiety management and through to undertaking tedious task when experiencing a depression condition.
ACT LIKE YOU MEAN IT.
James suggested that you should adopt the manner, facial expressions, pace, tone, posture, dress whatever is typical of someone who is keen to do the task and set about doing this and in a short time anyone acting as if they wanted to do this would soon get the feelings which would be associated with someone who really wants to do this.
Build confidence and friendships with Act AS IF
This simple form of self suggestion or self hypnosis is key to developing self esteem and confidence as you can pretend to be excited about doing a task instead of anxious or scared. Equally you can use this technique to build peer networks if you are socially isolated. If you are anxious about meeting new people Act as if can give you the confidence and motivation to meet people and build support networks by just Acting like your are confident in new social settings.
Many professionals use the act as if principle when they have to deal with difficult situations or ones which lead them to feeling vulnerable and nervous. For example some professionals like nurses and police officers will appear very calm in dangerous or unpredictable situations despite feeling the opposite but by giving a confidence appearance leads them to feeling confident. Equally when teachers have to deal with a difficult class or a social worker has to deal with new situations they will adopt a calm and confident manner which helps them feel calm and confident.
If it Only Takes a Minute Technique
QUICK WINS IN 60 SECONDS
The only takes a minute technique is a simple tool to help combat motivation issues which also builds self esteem so it is great at treating depression, anxiety and any motivation sapping conditions.
Getting simple tasks completed, which takes a moments have massive health benefits.
Beat anxiety and depression with the only takes a minute technique
When experiencing anxiety and depression or feeling overwhelmed it can be hard to find the energy and drive to motivate yourself to do anything. This lack of drive has serious impacts on the mind and body. Using this technique encourages you to physically accomplish more. The process of being active helps to have a natural endorphin release which will help you to feel happier and better about doing other things and so raise your motivation.
BREAK DOWN TASKS TO BUILD MOTIVATION
The technique works by doing any task which only takes a minute to do instead of putting things off for another time as soon as you are aware of the task. So instead of trying to tidy everything or doing all the domestic chores or making a host of phone calls do them straight away if they only take a minute. This stops tasks becoming a worry and allows for lots of success during the day.
Beat Depression with a little organisation
Firstly List all the tasks that need to be done and if any task only takes a minute, do them without delay or complete them as you pass them whilst doing other things. A little organisation is really useful to keep your home tidy, file paperwork and helps to establish routine whilst combating procrastination. This technique is brilliant for treating the effects of depression and aiding the growth in self esteem as it is often little things getting neglected which leads to worsening mental health. Ignoring the small routine tasks results in feeling de-motivating for some people and the prospect of addressing these becomes overwhelming.
The technique should be used in conjunction with being reflective for example the one thing I have done well today and one thing I have learned as it is easy to neglect to recognise the many little jobs that this technique addresses and in order to get most therapeutic benefit from this it is important to reflect on the effectiveness that a person has been during the day by getting little formally overwhelming jobs done.
Get Anxiety Help by Seeing the World Differently
Anxiety help comes in many forms. People access hypnosis treatment for anxiety because it is so effective and has many different tools to help people fully recover. If you are looking for anxiety help then you can find lots of tools on the site to help you move forwards. You can find out about how you can offload anxiety by reducing the effects that anxiety has on your body, you can take even more control by adopting how you think about the world and also how you explain the world to yourself and others is a key part of that. So before you do anything else find out how to change the way you experience your world even before you change anything else...Because if you experience it differently, like that calm person you want to be then you will feel more like the way you want to.
One key motivational and anti-anxiety tool is a technique called reframing. Reframing is a Neuro Linguistic Planning technique which adopts out of trance hypnosis to see and experience life in new, more motivating, anxiety beating ways.
Reframing is using your creativity to see all situations in a positive light. This technique is especially useful for people experiencing any self esteem related conditions such as depression, anxiety, anger, addictions and self harm but is useful for all aspects of life where motivation would help sustain the changes when obstacles appear.
Realistic but positive viewpoints beat anxiety
When working with clients who need anxiety help and experiencing depressive behaviours or anger it is common to hear clients talk about things in a very negative perspective such as “nothing ever good happens to me” or “I have never been lucky.” This pattern of seeing the world is de-motivating and also a form of reframing i.e. seeing the world by one perspective (only in this case negatively, which creates anxiety).
Reframing is a simple approach of expressing the world we all experience by looking realistically but seeking and finding the positive.
To do this you must first believe that there can be a positive in any experience, even if the event is not pleasant. Here are some examples:
I have been diagnosed with a terminal illness. why does this happen to me? or:
I have been given the incentive to focus on what is important to me now and use my time left to do that. I am lucky that I can now get my affairs in order instead of leaving everything in a mess like others do.
"Stuck in traffic. Nightmare, I will be late!"
"Longer to plan the day. I can take stock. I never get to look at the buildings round here, as I am normally rushing past."
Over time, those who use this technique, are able to have a very different life experience where they see opportunity where other see change. The technique is a simple out of trance hypnotic technique which allows any one who practises to feel more resourceful, more motivated, optimistic, less anxious and better placed to deal with the challenges of life.
Set your anxiety free, be happy and calm
Reframing is the skill of choosing to see the world in a new, positive yet still REAL perspective. by doing this you are also choosing to be an anxiety help, managing your anxiety and finding more useful and enjoyable ways of experiencing the world.
Give it a go and Get motivated. Use reframing to set your anxiety and negativity free, it has done it's job. Let it have a rest. The more you practise the sooner your anxiety will be gone.
More anxiety help here.
Breathing tools: By learning to use breathing techniques to offload tension from the day you will feel more life you want to.
Exercise: Get regular exercise alongside the hypnosis that allows you to operate the way you want and you will feel the calm return in only a few weeks.
Mood foods: Eat food high in tryptophan to feel calm such as Turkey but also use the most natural diet you can access as this will stabilise your moods.
Connect with nature: Get outside if you can and if not bring house plants into your home. the more you feel connected to nature the more you will feel calm.
Connect with others: The more you connect with others the more you will feel calm and secure so keep close toe you friends even though it can be hard when you are anxious.
General Anxiety Disorder. Understanding it and treating it quickly
General Anxiety Disorder or GAD is a really common mental health condition. It is a constant feeling of being on edge and stems from you always feeling like something unpleasant is about to happen, often despite there being absolutely nothing to worry about.
People with GAD often find their condition very frustrating because they are anxious and yet as they look around instead of identifying reasons to be anxious find instead reasons that indicate they should be happy and and content.
If you experience GAD, it can be so invasive into your life that even pleasant and happy events are tainted and destroyed by feelings of worry, panic and an overbearing sense of dread which stops you enjoying holidays, family, friends and special occasions.
How to overcome the worry of General Anxiety Disorder?
GAD is just a part of a thinking a process that is intended to keep you safe. At some point your ability to recognise the difference between what keeps you safe and what is a threat has been so confused that you are no longer able to separate out the two vital aspect of your life. Anxiety is there to tell us to stop doing something because it may be harmful to us or others. The journey back to taking back full control is relearning what is useful and what is destroying your quality of life.
Typically those who mix up the two things do so due to loosing a sense of what they are capable of and so fear anything. Relearning what you are capable of is part of this journey. As you read the next sections you will learn that to address your anxiety you really have to understand how you choose to experience your world, even when you are unaware that you are choosing because you have been doing it for so long.
Taking responsibility for yourself and not for the thoughts and feelings of others.
People who struggle with General Anxiety Disorder, or panic and many phobias often feel overwhelmed by the burdens of life and never consider if these burdens are really theirs to carry. A key element of treating GAD is to learn to take responsibility for the things you are personally responsible for and push back responsibility for others and let others experience the consequence of their behaviour as this will reduce the amount of tension in your life.
Learn to manage guilt
Learning to manage guilt properly will support you to let things go instead of revisiting them and as you revisit old, historic events, that are no longer real, they will no longer give you negative feelings which in turn you then project onto up and coming events in your life and so you feel fearful about what could be a happy occasion and yet you are still feeling very anxious.
Learn to speak to yourself the way you speak to others
Learning to speak to you with the kindness and respect you speak to others will help you feel less anxious as you will learn to be more accepting and think in a more accepting way about yourself instead of an unhelpful judgemental way.
Access Accelerated therapy for Anxiety
Access a skilled therapist who can make you aware of how you think, speak and manage events of the past invites anxiety into your life today. By accessing skilled therapy, you can become aware of how you behave and also be given effective coping strategies that would lower your anxiety within a handful of sessions and help you to take back full control of your life in a couple of months.
How can I expect to change if I access therapy and do the work?
Clients with an anxiety disorder tend to arrive with a GAD score in excess of 16 and typically report that this has fallen by at least half after a handful of sessions and go on to report sustained changes as they learn to let go of anxiety and operate feeling more in control and relaxed.
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Sheffield Hypnotherapist Phobia and Anxiety Treatment
As a Sheffield hypnotherapist, Phobia and anxiety have been something which I have a long history of working with. Phobia and anxiety in all its other many forms is something which I have been very successful in treating.
How quickly can I get rid of my phobia?
Phobias can be very easy to address. When you have had a phobia or severe anxiety for a long time it is easy to believe that because it has been present for so long then it will be impossible if not very difficult to address. With the right therapy you can make huge progress in a very short time.
I tend to make significant progress after three sessions and many phobias are completely addressed after four sessions. We are all different and so I say that 4-6 sessions is the norm to address phobias and anxiety. See the home page for an example of my anxiety work.
FEEL ANXIOUS AND SILLY
Anxiety has a huge impact on the lives of some people. My clients have experienced Panic Attacks, isolation, unemployment due to anxiety or phobias. Phobic responses are often doubly damaging to your life because clients often report how silly they feel too.
FIND THE RIGHT THERAPIST TO CURE YOU
As you search for the right Sheffield Hypnotherapist to treat your phobia or your anxiety it can be confusing to know what key tools they will use to support you to find the skills to cure your phobia or address your anxiety.
Learn to manage your feelings of panic and dread with hypnosis
Anxiety is key to keep us safe, we need it to know when to be alert to danger. Yours has just become over sensitive to a particular stimuli or set of events that take you back to a time where you felt very vulnerable.
I use a successful mix of hypnotherapeutic techniques which allow you to better manage your Phobia and anxiety. These techniques work to manage the overwhelming feelings or panic, dread and fear.
Grow your motivation and self esteem to beat anxiety
Anxiety and Phobia often leave clients with low self esteem, lacking the confidence to reach their potential. This results in some clients choosing a safe, risk free life, where their jobs, relationships and lifestyle is not rewarding or fulfilling but it does not present any real challenges. Using specialist motivation tools and techniques in a supportive and person centred approach, I can support you to grow your motivation and self esteem, allowing you to aspire and reach your potential.
BE MORE RESOURCEFUL
I also use hypnotic techniques so that your thinking patterns around the thing which leaves you feeling anxious becomes less and less negative and eventually you become more resourceful. This will allow you to grow and change so that you respond to the thing which triggers the unpleasant feelings in a positive way, now and for the rest of your life.
REACH YOUR POTENTIAL
Cure of your anxiety you will be able to live life to the full with more and more opportunities to reach your potential in life. Your social life will grow, work life will be more exciting and you will have greater earning potential. Treat your anxiety and live the life you deserve.