Misophonia Treatment: Misophonia (also known as selective sound sensitivity syndrome) is a condition characterised by negative reactions to specific auditory stimuli. The negative reactions predominantly relate to anger.
The sounds can be common everyday sounds that most people would normally dismiss or barely remember hearing as the sounds don’t have to be particularly loud.
Misophonia usually starts as a negative reaction to soft sounds but can also become a negative reaction to visual stimuli that accompany those sounds. Misokinesia is the hatred of seeing specific movements.
The prevalence of misophonia is not fully understood, but some symptoms have been reported as early as mid-childhood. Research completed on a group of medical students found nearly half of the sample to have some level of sound sensitivity. A third of the sample was found to have mild symptoms and less than one percent had severe misophonia symptoms.
The term misophonia literally translates as a “hatred of sound”.
Misophonia Treatment: What causes misophonia?
The exact causes of misophonia are not fully understood, but a number of issues can contribute the condition. They can include an over-activation of certain parts of the brain (limbic and autonomic nervous system) responsible for processing emotions and the connections to the auditory cortex. In other words, it’s related to how sound affects your brain and automates the responses in your body. Whilst these tests have been done on subjects who already have misophonia, it may not verify whether the parts of the brain have developed as a result of individual learned or conditioned responses see below).
Causes can also be attributed to neurological disorders like Tourette syndrome, OCD and other anxiety-related disorders. Misophonia may also run in families, indicating a genetic link that can increase your risk of developing the condition.
Misophonia is particularly common with those who suffer with tinnitus.
Misophonia Treatment: How is misophonia learned?
For the sufferer of misophonia, common sounds which others may take for granted can be compared to hearing “nails on a chalkboard” on a regular basis. There is a constant, intense agitation when hearing those misophonic sounds that can take someone to the level of rage.
Misophonia usually starts during late childhood and early adolescence, affecting more females than males, and affecting those with higher IQ’s.
Sounds that cause the negative reaction can be learned by association from a variety of situations. Those sounds then become connected to the negative emotion and when those sounds are heard again, the negative emotion is re-experienced. Situations in which you associate those sounds can include:
- When you are trying to concentrate on something importantg. having a conversation, doing an assignment or work project etc.
- When you are trying to relaxg. when reading, watching television, falling asleep etc.
- When you are experiencing anxiety or stressg. social anxiety whilst eating and hearing cutlery sounds, when dogs barking or traffic sounds are heard after you have woken early, repetitive sounds like clocks ticking heard during periods of abuse, hearing neighbours playing music late at night when you have to wake early for work.
- When you have a medical condition or are experiencing medical changes that are affecting your tolerance to those sounds.
- When you have communicated your condition to others and they have mocked or teased you (rather than help you), by imitating the sounds that cause your distress. This may inhibit you from being open about the condition in the future in case it is met with ridicule again.
- When you have high expectations and you need the world around you to meet those expectations. Anger can be experienced when expectations are not being met. This can make your negative reaction harder to manage when compared to someone else who is able to moderate their expectations and lower their anger reaction.
Misophonic triggers can associate first in situations with one’s parents or primary caregivers. They can then be learned in situations with immediate family like siblings, friends or work colleagues where a significant amount of time is spent with them. Tolerance is usually given to those people with whom you have a close relationship, but the reaction can still be present regardless of the company.
Misophonia can intensify over time, rapidly and uncontrollably trapping more triggers or stronger reactions for the individual – in the same way that an infectious disease might spread. Or for some sufferers, misophonic learning can hit a peak and then can subside where there is a significant lifestyle change.
Infrequent situations with strangers in adulthood can set up new misophonic triggers, but they usually act as reinforcing events that exacerbate the situation created earlier during childhood.
With chronic misophonia, some people may abuse substances like alcohol or drugs to cope with the severity of the condition. Whilst these substances give some immediate relief to the negative reaction, in the long term they can increase your sensitivity to your misophonic triggers. There are other health risks associated with substance misuse.
Long-term sufferers with misophonia experience a diminished quality of life, trying to avoid sounds that can be heard in so many situations of everyday life. Constant panic and paranoia can develop when chronic misophonia is untreated.
Other sound-sensitive conditions related to misophonia
Misophonia differs from other sound sensitivity-related conditions, but can exist alongside these other conditions. Hyperacusis is a condition in which you are sensitive to sound and feel discomfort at a certain frequency or volume, whereas with misophonia, the negative reactions can be triggered at any volume of sound, including low volume sounds.
Phonophobia is a type of phobia dominated by a fear of certain sounds that are usually loud and unexpected e.g. from a popping balloon or from a firework. When hearing those loud sounds it typically causes a panic attack. As mentioned earlier, the dominant emotion with misophonia is usually anger.
Common with all of these conditions is a degree of anticipation and hyper-vigilance in which the autonomic nervous system prepares you for danger when hearing these specific sounds. Your negative over-reactions can become conditioned by the various sound-related triggers, intensifying and automating your reaction.
Misokinesia is the negative reaction to seeing specific movements that may originally be associated with the “misophonic” sounds. For example, a negative reaction of anger to the sound of nail biting can rapidly become a negative reaction to seeing someone who has the habit of biting their nails, regardless of whether you can hear them bite their nails or not. It is thought that the parts of the brain responsible for filtering these misophonic sounds can then provoke other neural processing problems.
Misophonia Treatment: Sounds that can trigger misophonia
The majority of the sounds that trigger a misophonic response are created by the human body, but some can originate from inanimate objects. Ironically, misophonia sufferers do not experience the same level of irritation when they produce the same sounds themselves.
Below is a list of common misophonic sounds. The sounds that trigger your negative reaction can be specific to your situation.
Vocal sounds – breathing, snoring, snorting, throat-clearing, sneezing, sniffing, sniffling, hiccups, burping, whistling, humming, singing, yawning, screaming, specific voice sounds, specific types of crying, general “din” from group conversation or children in playgrounds, several people talking simultaneously, words pronounced incorrectly, etc.
Non-vocal sounds – nail-biting, finger tapping, knuckle-clicking, fidgeting, passing wind, kissing etc.
Meal time sounds -, chewing, chomping, crunching, swallowing, drinking, sucking, slurping, lips-smacking, culinary sounds, clinking of glasses, utensil/plate sounds, saying “ah” after a drink, talking whilst eating etc.
Sounds from inanimate objects – food packaging noises, ballpoint pen clicking, rustling papers, writing sounds, flossing, nail clipping, keyboard typing, mouse clicking sounds, board writing, cleaning sounds, windscreen wipers, general traffic, ticking or chiming clocks, drills, ringing phones and other phone sounds, ringing bells, buzzing sounds, lawn mowers, air conditioning noises, refrigerators, car doors slamming, electric toothbrushes or razors, taps dripping, other household appliances etc.
Musical sounds – specific genres of music, percussive rhythm, sounds from specific instruments etc.
Animal/insect sounds – Dogs barking or whining, claws scratching, pets licking their fur, birds chirping, insects buzzing, crickets chirping,
Environmental sounds – Various weather sounds e.g. rain, wind etc.
Some sounds can become visual annoyances (misokinesia) – repetitive motion, foot wagging, nose rubbing, hair twirling, nail biting, yawning, thumb sucking, lip movements, nose, ear or skin picking, inner cheek biting, removing food in-between teeth etc.
What affects the severity of your reaction?
As a sufferer of misophonia, the sensitivity of your reaction can be variable depending on:
- Your emotional state in that situation.
- The frequency, repetition and loudness of the noise.
- Your previous evaluations of that sound.
- The conditions in which those sounds were experienced.
- How your medical conditions are affecting your experience.
- You may be able to tolerate the sounds more when you have a close relationship with the person making the sound.
Your reactions typically become more intense when you are unable to change the situation from which the sounds are being made or alter your reactions.
Signs, symptoms and diagnosis of misophonia
The signs and symptoms of misophonia include:
- Anger or rage.
- Guilt or shame from your expression of anger.
- Panic attacks.
- Feeling of claustrophobia or need to escape the situation quickly which can be connected with agoraphobia.
- Self isolation and loneliness.
- Crying related to your intense irritation or agitation.
- Teeth grinding (bruxism) as a symptom of suppressed anger.
- Inability to communicate or move.
- Violent or impulsive thoughts towards others or towards the source of the noise.
- Frustration resulting in mimicking or mocking those sounds.
With regards to a diagnosis of misophonia, your GP who may refer you to an ENT specialist or audiologist who can help you manage the condition.
Common misophonia treatments
There are few evidence-based misophonia treatments. Current misophonia treatments can include cognitive behavioural therapy in which you challenge your negative thoughts. Medication can also be prescribed from your GP to treat the anxiety and depression associated with misophonia.
Another type of misophonia treatment is Tinnitus Retraining Therapy (TRT) which can also benefit those with misophonia. With this treatment, devices are worn to help you ignore or divert your attention away from your misophonic noises. It can also include learning relaxation techniques to lower your stress response.
Other self-help coping strategies can include using earplugs or headphones when you feel overwhelmed by your misophonic noises. You may also benefit by using other background noises like music, the television or “white noise” to drown out your misophonic noise.
Other self-help strategies can include learning new ways to manage stress, changing your proximity to those sounds in a situation and establishing a moderated exit from the situation where it is reasonably possible.
Being open about your condition and assertively communicating your needs to others may help them to assist you by empathising with you or by moderating their habits where possible. Learning ways to reinterpret your perception of those sounds and your reactions is fundamental to misophonia treatment.
Misophonia treatment using hypnotherapy
Hypnotherapy can treat your misophonia in a controlled environment
Your alertness and sensitivity to the sounds that irritate you is maintaining this sound-reaction loop. Hypnotherapy can help you to detach your emotional reaction in a controlled environment, learning to stay relaxed as you are progressively reintroduced to those sounds. In hypnosis, you can accept positive suggestions or affirmations to target your misophonia reactions. This approach is similar to “Sequent Re-patterning” techniques, and “Exposure Response Prevention” techniques used in the treatment of OCD.
Control your anger and stress response
When you suffer with misophonia, your anger and stress response has become automated and is now overwhelming you. The intensity of your anger and stress is magnifying your perception of those irritating sounds. Being mindful of your anger in hypnosis will enable you to observe how it is affecting you at the sensory, cognitive, emotional and behavioural levels. Relearning how to control your anger will further assist the dissociation of your response to those sounds.
Treat anticipatory anxiety
The demands you need to cope with the noises in the situation can be exaggerated by your anxious anticipation. You will build up your negative emotional response before you actually hear those sounds, waiting for the sounds to be triggered. You may even imagine those sounds to be audible in the situation, even in their absence. Managing your anticipatory anxiety will enable you to separate and disconnect this anxious build-up so that you can apply positive techniques when it’s needed.
Assist your desensitisation (controlled exposure)
Desensitisation (also known as controlled exposure) is an effective dissociation process. It is commonly used in the treatment of phobias. By itself, the method can be cumbersome however. When combined with hypnotic techniques, the desensitisation process can be accelerated. In hypnosis, you can mentally rehearse confronting those irritating sounds with a calmer response, acting as if you have already completed the desensitisation practice with a positive emotion.
Treat the causes of your misophonia
Regression to release the emotion from the significant past sensitising events can be an effective tool in a treatment programme. This does not mean arduously tracing through every year of your life as is often considered by solution focused hypnotherapy. Instead, only the most relevant experiences are reappraised, enabling you to appreciate your beliefs and conflicts that may have exacerbated your condition in its early development. With effective regression, you can then freely move forwards with the achievement of your goals.
Visualisation of your desired positive response
Visualisation can act as rehearsals for how you want to cope with those irritating noises. In hypnosis, you can enhance your visualisation abilities, engaging more of your imagination, your thinking, your emotions and beliefs into the experience. This can accelerate your learning potential to positively change your negative misophonic reactions when you are not in the “live” noisy situations that are currently distressing you.
For more information on misophonia treatment using hypnotherapy, contact Richard J D’Souza Hypnotherapy Cardiff
Treatment To Reduce Alcohol Consumption
Reduce alcohol consumption: Alcohol is one of the most widely abused substances in the world. But you don’t have to be drinking in excess to develop a problem with alcohol. Your reliance on alcohol can vary from having a mild to a severe attachment. With a mild attachment, you might struggle to imagine a Friday night going by without having a few drinks to get merry. With a severe attachment however, alcohol has more value than anything else in your life including your relationships, your work and possibly life itself.
Reaching for a glass of wine at the end of your working day or when the children have gone to bed, or sharing some drinks with friends in a social setting are common unwinding, relaxing and socialising rituals for many adults. When you are drinking alcohol in moderation and you are keeping within the Government’s guidance limits, your drinking is unlikely to be a cause for concern.
When these rituals become daily habits however, the pleasure that you gain from your drinking habit can switch to an ever-increasing “must have” at the end of your day, or as a way to cope with an ongoing demanding situation. When regular drinking habits are not monitored in some way, physical and psychological attachments can lead to deeper alcohol abuse problems; you need to consume more alcohol to have the same effect, bypassing the “enjoyment” phase that you previously experienced. As you increase your alcohol intake your tolerance to it will also increase. At the physiological level, your reliance on alcohol is being affected by changes in your brain’s wiring system.
If your reliance on alcohol is not too deeply entrenched, just being aware of these habitual “alarm bells” can be enough for you to reduce alcohol consumption by yourself. For some people who struggle with an alcohol attachment problem however, professional assistance is needed to confront the compounding effects of habitual drinking at the cognitive, emotional and behavioural levels.
Reduce alcohol consumption: What causes a reliance on alcohol?
A reliance on alcohol can stem from a number of different risk factors. These include:
Family history – If you have a close member of the family who abuses alcohol, then this will increase your risk of forming attachments to alcohol. Although genetic associations have been found with alcohol attachment, there is no single genetic factor that can be attributed to its cause. Family histories of alcohol attachment can also indicate a conditioned learning factor or a combination of both genes and conditioned learning from the alcohol-reliant authority figure, since your environment can also influence how your genes are expressed towards alcohol.
What you learn from your social environment can alter your perception of alcohol even when there is a low to moderate attachment to alcohol in your family. Young children can be influenced by the associations that adults make with alcohol. Observing the ways that adults punctuate the weekend, manage stress, socialise and celebrate an occasion etc. can form values that accumulate into patterns of acceptable behaviour. These patterns can then be increased by other risk factors affecting one’s own personal choices.
Mental health disorders – Having a mental health condition can increase your likelihood of developing an attachment to alcohol. The connection between mental health and alcohol reliance isn’t always clear however, as some individuals can abuse alcohol before they develop a mental health condition or have a formal mental health diagnosis.
Traumatic experiences – Suffering traumatic experiences and post traumatic stress disorder (PTSD) can increase the risk of self medication with alcohol. Certain traumas have a strong connection with alcohol abuse, particularly when being a victim of a violent crime, suffering sexual or physical abuse and losing a parent at a young age (including a loss through parental divorce).
Lifestyle Stress – Turning to alcohol to relieve short-term feelings of stress can become habit-forming when stressful events are recurring. Stressful occupations and experiencing numerous major lifestyle changes in close succession such as suffering a bereavement, divorce or redundancy can then trigger heavy drinking and increased alcohol attachment to cope with these major lifestyle events.
A lack of family cohesion or cooperation – An unsupportive family background in which the adult authority figures are abusive, controlling or neglectful towards their young children is a risk factor for alcohol attachment for those abused children in later adulthood. Alcohol can then be used as a coping mechanism to gain control over these traumas, to spite the abuser, to reduce feelings of isolation and loneliness, and for “building” self esteem. In contrast, alcohol can also be used as a form of self harm when there is an unsupportive family network.
Peer influences – Pressure from one’s peers to drink alcohol in social situations is a significant risk factor for alcohol attachment. Teenagers place great importance on peer approval and the need to “fit in” led by active encouragement or criticism to motivate peer behaviour. Teenagers can feel alienated if they don’t participate in similar behaviour performed by their peers. These social norms can continue into adulthood with social drinking patterns being considered a necessary part of a social occasion.
Age of first alcoholic drink – The earlier age that someone starts drinking alcohol, the more likely it is that they will become reliant on alcohol. Habits are usually reinforced over time.
Gender differences – Men are more likely to have a higher alcohol attachment than women with some explanations relating to the increased amount of dopamine release that men experience when consuming alcohol.
It can be concluded that there are numerous risk factors that can affect your reliance on alcohol. These risks include genetic and environmental (experiential) factors. How these factors connect through your childhood and your period of personal alcohol consumption will also impact on your alcohol attachment. When you want to reduce alcohol consumption understanding the background risks may help you appreciate your predisposition to drink alcohol and what you are struggling to cope with in your life.
Reduce alcohol consumption: Common reasons for drinking alcohol
There are generally two broad categories that characterise the reasons for drinking alcohol. People generally drink as a coping mechanism or for mood/behaviour enhancement. Understanding your motives can be useful when you want to reduce alcohol consumption. Click this link for more information on the reasons for drinking alcohol.
Signs and symptoms of problem-drinking and alcohol use disorder
Problem-drinkers and those with alcohol use disorder (AUD) both have an unhealthy relationship with alcohol but there is a difference between both categories.
Those who suffer with AUD are addicted to alcohol. Each day is a struggle not to drink and although sobriety can be achieved for extended periods, the risk of having one drink will cause a relapse. Those with AUD will always suffer with AUD, whether drinking alcohol or if your addiction is in remission.
There are various terms to describe those who abuse alcohol, but are not addicted to alcohol. These terms include: problem drinkers, habitual drinkers, heavy drinkers, binge drinkers, compulsive drinkers, social drinkers etc. This category of drinker does not experience the same physical and mental withdrawal symptoms as those who are addicted to alcohol.
For problem-drinkers , extended periods can be achieved without drinking alcohol, but when you do drink alcohol, it can be excessive and can have a detrimental impact on the quality of your (or someone else’s) life. At the time of drinking excessively, these problems may go unnoticed. After the period of drinking, the full extent of the problems and the decisions made whilst drinking heavily are then realised. Some might argue that with some types of problem-drinking, the “addiction” is related to the confined act of drinking, rather than to the substance of alcohol.
A problem-drinker uses alcohol to achieve a certain state of mind. Alcohol might be used to “enhance” your mood or feeling of self importance. Or alcohol can be used to cope with problems, suppressing your negative emotions like anxiety. Some people use alcohol to momentarily escape your awareness of problems.
The symptoms of problem-drinking (alcohol abuse) can include:
- Experiencing mood swings (getting angry, violent or depressed).
- Neglecting one’s responsibilities with your family, your work or study obligations.
- Social isolation from your family or peer group.
- Being abusive towards your family, peer group or strangers.
- Taking sexual, criminal, financial or personal risks that may be regretted after the drinking has stopped.
- Experiencing blackouts.
Problem-drinkers are often defensive of one’s drinking behaviour, particularly if you appear to be functioning well, maintaining your responsibilities and seem to be emotionally stable. But the boundary of denial can creep in without fully admitting more subtle issues like deteriorating sleep quality and fatigue the morning after.
Problem-drinking is not just about the quantity of alcohol that you drink. It can also include the frequency of drinking, how you are using alcohol, how alcohol affects you when you drink and how your mood changes when you stop drinking. The physical signs and symptoms of a growing alcohol dependency can be accompanied by behavioural symptoms like hiding drink from others and drinking alone.
Having two or more symptoms in the past year from the list below is an indication that you are advancing from problem-drinking into a level of alcohol dependency. Some of the signs and symptoms of alcohol dependency can include:
- Feeling like you need a drink (cravings) from the moment you wake up.
- You obsess over the need to have a drink.
- You plan your life around drinking alcohol.
- You find it hard to stop once you start drinking alcohol.
- You drink to help you cope with situations e.g. social or work situations.
- You have abandoned other activities to accommodate drinking alcohol.
- You drink more alcohol and for longer periods than you initially planned.
- The majority of your time is spent drinking, being hung-over or being sick from drinking too much alcohol.
- You drink more alcohol than before to access the same “benefits”.
- You’ve tried to reduce your alcohol intake but failed more than once.
- You neglect your responsibilities, continuing to drink even though it is harming your health, your relationships, your work and social life.
- You have experienced blackouts or memory loss from drinking excessively.
- You continue to drink even though alcohol has made you depressed, anxious or increased the risk of being harmed e.g. by driving or operating machinery.
- You have experienced symptoms including muscular tremors, nausea, fits, anxiety, panic attacks, insomnia and delusions when you have tried to withdraw from alcohol.
Reduce alcohol consumption: The risks of high alcohol consumption
In UK, the Chief Medical Officer currently advises not to drink more than 14 units per week to maintain a low risk of developing alcohol-related health problems e.g. cancer. This quantity of alcohol should be spread evenly over 3 of 4 days to ensure that you have alcohol-free days in your week.
The health risks connected to drinking alcohol increase when you drink heavily (binge drinking), when you drink on a regular basis or if you are in a high-risk category e.g. if you are on certain medication, have pre-existing mental or physical health problems or if you are pregnant.
Some of the short-term health risks associated with binge drinking can have immediate effects. These include alcohol poisoning and miscarriage, still birth and foetal spectrum disorders if you are pregnant. High alcohol consumption can change your behaviour, increasing risk of injuries from motor vehicle accidents, falls, drowning and burns. Some people can become more violent and take more sexual risks when inebriated.
Long term health risks can include the development of chronic diseases like liver disease, stroke heart disease, obesity, type 2 diabetes, high blood pressure and cancer of various organs. As the immune system is weakened, risk of other illnesses is increased. Mental health can also be affected including the risk of impaired brain function, dementia, depression, anxiety. As alcohol dependency becomes established, long term risks can impact on close relationships and work opportunities.
What prompts people to want to reduce alcohol consumption?
Realising that your drinking habits are excessive may not be enough to reduce alcohol consumption; the underlying needs (e.g. coping with anxiety) can still drive your drinking behaviour. But it’s the negative consequences of your excessive drinking patterns that can influence you to review both your underlying needs and the consequences of your drinking habits and follow through with reducing your alcohol intake.
Some of the reasons that prompt people to reduce alcohol consumption can also be the same reasons that you increase alcohol consumption:
Your new role has responsibility – Whereas alcohol can be used to cope with too much pressure and responsibility, a new responsible role like parenthood can be the trigger to reduce alcohol consumption. The potential shame of child neglect can be too much of a weight to carry for many prospective parents, prompting a review of your drinking patterns.
Health concerns – Some people want to cling to the mild health benefits of drinking alcohol in moderation (e.g. antioxidants in red wine) as the green light to drink excessively. But it’s the short term drinking-related health changes and long term development of medical conditions that can activate the need to reduce alcohol consumption.
Weight gain – Alcohol can be a food substitute for those who are trying to lose weight, but the high calories in alcohol are generally a risk factor in obesity, influencing those who are overweight to cut down on alcohol consumption.
Financial cost – Being shocked at the expense of drinking alcohol at social venues like nightclubs can influence those who want to cut spending to limit the frequency of drinking-related social outings. But for those more determined to keep drinking heavily with reduced costs, the habit can switch to home drinking instead.
Standing out from the crowd – Comparisons are constantly being made in social situations. If you have social anxiety, you may feel anxious when you are doing something different to your peers. As a teenager, drinking more than your peers might have won you “trophies” of admiration, but as you mature, being the only one drinking excessively can be a reason to re-evaluate your personal alcohol consumption and lower your intake.
Being judged for drinking – Whether you are judging yourself or being judged by others, feeling judged for abusing alcohol is a significant reason that people lower alcohol consumption.
You have been advised to reduce alcohol consumption – Receiving advice from the “wrong” person at the wrong time can trigger a defiant “control” reaction to drink even more alcohol. Whereas accepting professional advice from an authority figure e.g. doctor or therapist, is usually a positive catalyst to reducing how much alcohol you consume.
How are alcohol dependency and alcohol abuse treated?
There are various evidence-based methods used to treat different levels of alcohol dependency. These include alcohol detoxification, inpatient alcohol rehabilitation programmes, medication, outpatient individual and group counselling or therapy.
If you are addicted to alcohol or have alcohol use disorder (AUD), you should initially consult your doctor to assess your risk of developing severe withdrawal symptoms e.g. seizures or delirium tremens. This may require inpatient treatment and use of medication to treat your withdrawal.
If your doctor has predicted moderate to mild withdrawal symptoms, they may have prescribed medication to be used at home and advised being in a supportive environment. Therapy may be used at any stage to assist your alcohol reduction goals.
Treating alcohol abuse may not need medical treatment, medication or support to stop drinking or reduce alcohol consumption. Personally identifying that your level of alcohol consumption is too high can activate self help methods to change your drinking habits.
When you are struggling to make effective changes however, and find that your alcohol levels keep increasing, professional support can motivate you to change your drinking habits and help you understand your behaviour and underlying needs that are causing your drinking relapses.
How can hypnotherapy help you to reduce alcohol consumption?
Hypnotherapy is gaining popularity as a form of treatment to modify drinking habits and reduce alcohol consumption, particularly where alcohol is used to relieve anxiety, stress and depression. There is some evidence that it can be as effective as other forms of therapy when hypnotherapy was previously used in an inpatient treatment programme.
Hypnotherapy can help you reduce your alcohol consumption in the following ways:
Identify and treat what you associate with drinking alcohol
Objectively analysing your drinking habits, the reasons that you drink alcohol, the beliefs connected to your drinking patterns and how it is affecting your lifestyle forms the early part of the individualised hypno-therapeutic process. Even though you will already have some insight into these processes, some patterns will be masked by your drinking habits and internal conflicts, currently preventing you from taking control of your alcohol reduction goals.
Hypnotherapy can help you control your alcohol cravings
Habitual drinking patterns that are formed over extended periods of time create automated patterns of drinking behaviour. Your mind has set up a need-reward cue that expects to be fulfilled with the ritualised drink. When the underlying need is exposed, the craving kicks-in to drink alcohol. Repetitively releasing stress at the end of your working day with an alcoholic drink will create a cue or trigger to drink at that time of day and/or when you feel stressed. Hypnotherapy can help you control and reduce your craving-association, dealing with the underlying emotion and accessing a positive replacement habit. Learning self hypnosis will reinforce this positive change.
Hypnotherapy can motivate your alcohol reduction plan
Regardless of the outcome of your previous attempts to cut back on drinking or the anxieties about what you will confront without drinking alcohol, having a strong desire to reduce alcohol consumption will keep you focused throughout your reduction plan. Hypnotherapy can install suggestions to activate these positive changes, emphasising the benefits and the confident beliefs to stick to your alcohol reduction programme.
Hypnotherapy can help you develop effective habits to cope with stress
If you are using alcohol to manage stress, anxiety, depression or cope with other negative emotions (self medicate), you will be reluctant to change your drinking patterns until you have accessed alternative ways to cope with your life. Hypnotherapy can help you activate new positive habits to cope with stress and negative emotions more effectively, thereby reducing your need for alcohol as you integrate these changes.
Hypnotherapy can treat the traumas that increased your alcohol dependency
Past traumas like relationship break-ups, bereavements and recurrent major lifestyle changes may have influenced you to drink excessively or restart drinking after a period of abstinence. You may be continuing to drink alcohol to suppress how that trauma affected you, fearful that if you stopped drinking, the distress of that trauma will resurface and overwhelm you. Using regression techniques, hypnotherapy can help you release the emotions from these traumas, dissociating your drinking habits that continue to overwhelm you.
Hypnotherapy can identify and treat your alcohol relapse triggers
Alcohol relapse triggers are the emotional and situational triggers that create an intense craving or urge to drink alcohol (again). They can include stress, boredom, loneliness, despair and feelings of worthlessness. Situational triggers can include when you have finished work, when the children have gone to bed, or when socialising in a pub with certain people. Understanding your relapse triggers and finding strategies to control your urges can help you manage these emotions and situations more effectively. Support is given as you embrace new emotions and reintegrate back into these situations without needing alcohol.
For more information on how hypnotherapy can help you reduce alcohol consumption, contact Richard J D’Souza Hypnotherapy Cardiff
Can you erase bad memories or forget someone with hypnotherapy?
I am frequently asked if you can erase bad memories or forget someone with hypnotherapy. The question often stems from misconceptions of the power of hypnosis from the media. Films like “Eternal sunshine of the spotless mind” further reinforce the fantasy of these possibilities that you can undergo some brainwashing process to erase the bad memories of someone.
Or maybe the enquiry originated from being a member of the audience in a stage hypnosis show in which the memory of a subject was temporarily “erased”. Witnessing the subject being placed in a “trance” and then forgetting their own name can sow seeds of belief into the audience that memory erasure is possible.
Then you are faced with a personal trauma. You find out that your partner has been cheating on you…more than once! You’ve managed to break out of the relationship but the trauma doesn’t end there. You are desperate to get your (ex) partner “out of your head”. But there’s another problem: the more you try and forget them, the more the memories of them just rebound back into your consciousness.
It’s in those moments of helplessness that what you have “learned” from the movies or stage hypnosis shows can seem plausible. You’re desperate to find a memory erasing process that can rescue your torment in a “flick of a switch”. But is it really possible to erase bad memories or forget someone with hypnotherapy? Or is it just something that exists in fantasy movies and stage hypnosis shows?
Erase bad memories or forget someone with hypnotherapy: fact or fiction?
In order to distinguish what happens in the fictional portrayal of hypnosis against what typically happens in a hypnotherapy treatment, it can be useful to redefine what hypnotherapy is and how hypnotherapy works in practice.
Hypnotherapy is a form of psychotherapy that uses hypnosis to create therapeutic change. Various hypnotic techniques are used to enable you to achieve a “heightened state of consciousness” in which you can concentrate your attention into the achievement of your hypnotherapy goals.
The word hypnosis is derived from the Greek word “to sleep”, but the state of hypnosis is not a state of unconsciousness. Ask someone to “role-play” being asleep and they would instinctively close their eyes. When watching hypnosis in films (and in hypnotherapy treatments), eye closure is often promoted to focus the attention inwardly, but the hypnotherapist is not encouraging sleep in that treatment session.
The state of mind in hypnosis is often compared to states in meditation and mindfulness. In these different practices you are refocusing your own awareness into (or away from) different situations for calmness or re-clarification. Assisted externally by the hypnotherapist, it can be argued that hypnosis is a state of guided “meditation”. Similar to these other practices, it can enable you to perceive your situations with different thoughts, emotions and beliefs.
When defining hypnosis, hypnotherapists refer to being able to access the subconscious mind that holds many of the automated “patterns” of thoughts, emotions, beliefs and behaviours that can remain hidden from the conscious mind. Some of these patterns are negative and self limiting.
Whilst in hypnosis, you are more receptive to the hypnotherapist’s suggestions to access these self-limiting and negative automated “patterns”. You are then encouraged to re-imagine them in alignment with your positive therapeutic goals.
Many conditions like smoking cessation, phobias, weight control, anxiety, stress, panic attacks and depression can be treated with hypnotherapy. The treatment process requires your active participation in which you can recall some of the therapeutic suggestions used during hypnosis. Contrary to popular belief, you cannot be made to do anything against your will with hypnosis.
Having distinguished some aspects of fact or faction, is it still possible to erase bad memories or forget someone with hypnotherapy?
Erase bad memories or forget someone with hypnotherapy: reality check
As much as you may wish to forget the existence of a person or a painful memory, there is no modern therapy that will enable you to do so. Memory erasing or brainwashing techniques do not exist; nor would it be an ethical practise if it did exist. So when asking whether you can erase bad memories or forget someone with hypnotherapy, it stems from the fictional depiction of what people want to believe about hypnosis at a desperate time of need.
The irony of trying harder to forget a recent painful memory
A memory of someone or of something is not a tangible object; memories are complex and contain far more than just the subject-matter. One memory may lead to countless other memories and associations such as other people, places, thoughts and feelings. If you were able to simply erase a memory from your mind, your mind would be missing lots of gaps and connected pockets of information.
Furthermore, whilst studies have shown that you can forget an isolated “emotionally-weak” object that has recently been shown to you in a test; you cannot forget a recent emotionally-charged memory connected to lots of experiences that are typical say, in a long term relationship.
Bad emotionally-charged memories, in particular, are pushed into your subconscious mind to protect you from re-experiencing pain and trauma. This is termed as repression. Whilst you may not be dwelling on those issues, the emotions from those memories can resurface with an appropriate connected trigger causing you to feel distressed.
Often, when someone wants to forget a person it’s because you associate negative feelings and behaviour towards them. These negative associations make it almost impossible to forget this person, as they are marked as “significant” in your subconscious (or unconscious) mind.
When you forcefully try to forget (suppress) a recent painful memory, the memory is recalled. You are then adding more importance to the memory as you re-trigger the painful emotions. By also adding additional emotions like frustration into this effort, you are effectively keeping the bad memory active.
To summarise then, vigorously trying to forget recent (or distant) bad memories backfires, keeping the memory active and causing you more upset. But dealing with bad memories can be managed in different, more productive way.
Remoulding the context of memories with hypnotherapy
Memories are not static constant structures that are fixed in your mind. Memories (and their associated thoughts and emotions) are adaptable and flexible. They are open to suggestion and can accept small deletions or “add-ons” to change some of their original meaning.
Each time that your mind replays memories, minor details of those memories are being remoulded, sometimes without even realising it.
By creating new associations and narratives to that memory, you can effectively change what that memory means to you and how you feel and respond towards it. What will surprise some people is that when you apply these changes, these changes don’t need to have happened in reality, but they still need to be “reasonably acceptable”.
Hypnotherapy is an effective tool to help you “re-edit” the negative emotional associations of a memory. These associations can be reinterpreted into ones that are aligned towards your therapeutic goals. And as you then change the way you feel about the memory, it alters your “template” of mental discomfort and the negative physical reactions.
So whilst you can’t erase bad memories or forget someone with hypnotherapy, hypnotherapy can help you change the specific thought, emotion, and behavioural associations that are connected to the memory. In other words, hypnotherapy can change “how you remember” the memory, not the “raw” memory itself.
But some people may be worried about the ethics of such a process that “meddles” with someone’s personal painful memories. Is it right to change something in your negative past that could help you develop a higher sense of morality? It’s a valid concern, but you can take into account the following:
- As mentioned earlier, nothing is done against your will and nothing can be changed without your cooperation.
- The decision to seek therapy is a tentative and personal step. It’s important to seek a therapist that you can trust and whom you believe will guide you towards emotional positivity. The change is for your emotional benefit.
- You will have assessed the need for this change, weighing up the quality of your life that you currently have by maintaining the status quo and the benefits of being free of these painful memories.
- The re-evaluation of one’s past is happening naturally and informally without even trying to change it. When you look at photographs, engage in conversations, watch the television, read newspapers etc. memories are being altered in some way. If your self-help methods are not helping you break free of these painful memories, professional therapy becomes a viable option.
- All therapies, not just hypnotherapy, seek to remould your memories in some way. The approach may actively look back at those memories or deal with them incidentally when looking ahead at what you want to achieve.
When you actively want treatment for a bad memory, hypnotherapy regression techniques and/or rewind techniques may be used in this process. They can be combined with or without solution focused hypnotherapy, which tends to “leave the past behind”. Even the most basic hypnotherapy relaxation inductions that involve a “glance” at a bad memory can help you reduce the intensity of your distress connected to the bad memory.
The hypnotherapist who uses numerous hypnotherapeutic strategies will use regression to treat your bad memory, but will still ask confirmatory questions about the achievement of your (future) goals e.g. “when you have “forgotten” this memory how will you lead your life? How will you then react or feel when you think about this memory or see this person again?”
Which conditions can benefit from a reinterpretation of your memories?
Having discussed whether it’s possible to erase bad memories or forget someone with hypnotherapy, there are certain treatment-areas that particularly benefit from a reinterpretation of your bad memories. Your specific issue does not have to fall into the categories below to be treatable.
With some treatment areas, you may not actively dwell on those bad memories, but the beliefs connected to those memories are inhibiting you from moving forwards and accessing positive change.
Fears and Phobias
There are various causes of phobias. Most phobias are learnt during childhood when these traumatic experiences shape your beliefs about your phobic object or situation. Combined with progressive desensitisation, the reinterpretation of the “causal” traumatising event can help you to release the emotions connected your phobia.
Traumas from your parent’s relationship and from your own previous relationships can compound unresolved emotions. They continue to contaminate your current and future relationships. The effect of past abuse, infidelity and parental divorce can cause deep insecurities and jealousy towards to your partner.
Lack of self confidence
Avoiding new challenges because you fear failure can be connected to events in your past. These past “failings” now shape your belief that things will go wrong again in the future, but without taking risks your confidence suffers. Releasing the emotion from these past memories can change the pathway of this negative self-fulfilling prophecy.
Low self esteem
Past criticism, abuse, bullying and neglect can be internalised as a definitions of your worth. Without realising that you are holding onto these memories, you can continue to believe that there is something wrong with you. Reappraising those bad memories can help you challenge your beliefs and rebuild your self esteem.
PTSD (Post-traumatic stress disorder)
With post traumatic stress disorder, the traumatic experience is considered to be fragmented and “misfiled” when your mind originally presented it for memory storage. The traumatic memories of the experience are now being reactivated by triggers causing symptoms like distressing flashbacks, nightmares, panic attacks and sudden fits of rage. Hypnotherapy can enable the traumatic memory to be safely reprocessed reducing your distressing PTSD symptoms.
Summary: the “memory erasing” potential of hypnotherapy
When a memory continues to haunt you, accessing a “silver bullet” that will remove the struggle remains a fantasy. But that doesn’t mean that the memory should continue to haunt you.
With the right expectations, what surrounds the memory can be altered. And it’s important to have the right expectations when starting a therapeutic process of change. This hypnosis test and the article that follows it can help demystify many of the common misconceptions about hypnosis.
Ultimately, you cannot erase bad memories or forget someone with hypnotherapy, but you can change what you associate with that memory. Hypnotherapy is a useful tool to facilitate this change with a variety of conditions. When actively focusing on the memory and its associations, you can then remould what that memory means to you.
For more information on whether you can erase bad memories or forget someone with hypnotherapy, contact Richard J D’Souza Hypnotherapy Cardiff
Break a bad habit with Hypnotherapy
Do you want to break a bad habit? Well, here’s a new notes on habits first to help you understand how you have arrived here…
Break a bad habit: What is a habit?
A habit is an automated mental and behavioural activity that enables you to shape aspects of your daily life. Habits give you structure, stability and security so that you can focus on the more important tasks. Without habits, you would need to regenerate creative and complex thinking into every part of your day. Compare the current effort needed to type on your “qwerty” keyboard with typing on one that has been randomly rearranged. Typing up a project on the latter would be a frustrating process until you have learned the new keyboard format and formed the new habits needed to type proficiently again.
Habit formation is a mind-management tool. When you form a habit, it enables you to save mental energy and to take short cuts on certain activities. Automated behaviour demands less effort from you than activities that demand your complex and creative thinking. Habits thus act as one of the brain’s power-saving mechanisms, “chunking” the routine behaviours to free up energy for those other “essential” tasks.
Habits are important to understand because they contain specific aspects of your thinking, your emotions and your beliefs, which in turn, can also become automated. In many ways, a habit is a reflection of your direction, who you are, and what you believe. When you achieve your goals, it is a result of your well-nurtured habits.
Habits are also important to understand because when a habit has been formed, it creates a huge influence in how you expect to behave, think and feel. This can be ideal if the habit is serving a good purpose. If the habit is (or has become) a bad habit however, then it can have a negative impact on many aspects of your life, how you feel about yourself and your confidence. Ingrained bad habits will conflict with what you want to do, displacing your rationality and what you might consider to be your “free will”.
Habits are more challenging to adjust when you are experiencing a number of major lifestyle changes e.g. a change of job, a relationship break-up, a bereavement etc. When you are under pressure, letting go of the old habits and establishing new ones can be frustrating. It can seem easier to continue with the bad habit particularly when you are under stress, even though you can appreciate that it’s not working for you and that it’s conflicting with underlying beliefs (cognitive dissonance).
If you want to break a bad habit, layers of repetition that you have formed in one direction will now need to be undone and replaced with a new positive process. If this habit has taken many years to develop, it can be particularly challenging to work against the tide of expectation, break down the bad habit and install a new self-affirming behaviour. When you want to break a bad habit it’s not surprising that you get stuck in a recurrent loop.
Have you reached a dead end with your bad habit? Then maybe professional help would benefit you.
Break a bad habit: how are habits formed?
Approximately 40% of your daily behaviour is determined, not by conscious decisions, but by habit. Have you ever tried to be conscious of some of your basic routines? Take your morning routine for example. It can be exhausting analysing every action, the methods available, the pros and cons, assessing and evaluating if the behaviour was good enough etc. Like most people, you slip into subconscious mode and prepare for your day ahead.
Let’s consider one part in that morning routine, like brushing your teeth. For many of you, rewinding back to the day when it all started will have connections with your parents or relevant authority figures. The cue (or trigger for the behaviour) will have originated from a suggestion, demonstration or assistance from them. The reward or perceived benefit is the reason for your brain to store the pattern of behaviour. This may have come from your parent’s praise, your own reward for “looking very grown up” imitating what they did, enjoying the feel of the toothbrush on your gums or taste of the toothpaste etc. With the repetition of daily teeth brushing, the routine or habit was created.
Now let’s consider another habit that is not so fundamental for the general population, but is essential to those who do it – the habit of nail biting (onychophagia). Again, the cue for nail biting can derive from observation and imitation of an authority figure or a peer. For some, having the irritation of an uneven nail that was torn or split was the cue. Biting off the torn nail reduced the irritation and became the reward. And with the repetition of biting more nails, the habit was formed.
As a nail biting habit becomes ingrained over a period of years, it integrates additional needs (emotions and beliefs) and incorporates more rewards. This intensifies its effect on the individual, as if it’s part of your identity. By now, the nail biting habit has numerous triggers and is taking over many situations in your lifestyle. You may even be biting your nails in your sleep.
Some of the underlying needs that can develop over the years for nail biting can include personal grooming, perfectionism, problem-solving, achievement, emotional comfort (from stress, anxiety etc.), alleviation of boredom, control, self punishment, time-efficiency (using your teeth is easier than fetching nail clippers), defiance, loneliness, a thumb-sucking replacement, hunger satisfaction, appetite suppression etc.
With such a complicated needs-reward pathway, wanting to break a bad habit like nail biting as an adult can be a challenging process.
Habits, compulsions and addictions
What are the similarities and differences between habits, compulsions and addictions?
As discussed, habits (whether good or bad) are routine behaviours that are consolidated through repetition. You may or may not notice that you are performing the behaviour, but when it is brought to your conscious attention, you can usually temporarily stop the behaviour. With time, the original reward that integrated the good habit during formation can separate from the current behaviour. Hence you can be in possession of habits that are no longer useful. If it conflicts with current needs, the good habit has become a bad habit.
Compulsions are repetitive behaviours driven by anxiety and are often defined within obsessive compulsive disorder. There is hope of a reward, but once the compulsion is performed, there is no relief from the underlying anxiety connected to it.
Whilst there is pressure to act with both habits and compulsions, the pressure to perform the compulsion is usually more intense than with habits, and will continue even if consciously noticed. The “good habit” of washing your hands before eating has a definite sense of completion. With compulsive hand washing however, the ritual can have a specific sequence, is time-consuming and anxiety continues even after completion of the hand washing routine.
Addictions involve biological connections with substances that are consumed or used, such as drugs, alcohol and nicotine. There are many compulsions that are considered to be addictions, where no substances are consumed or used e.g. when gambling or shopping as a “shopaholic”. Addictive behaviour is characterised by intense cravings, loss of control and behavioural persistence often to the neglect on one’s health, relationships and work. An addiction can be referred to as a disease with many triggers because of the brain’s involvement in the development of the condition.
Addictions start as habits but the behaviour can remain as habits e.g. when habitually drinking alcohol every evening. As the habitual patterns intensify however, they can become compulsive and addictive. What defines it can depend on the individual and your motivation, your negative emotions connected to the behaviour (e.g. to manage anxiety) and its affect that these patterns are having on your neurology. All behavioural patterns can be difficult to stop.
Generally, an OCD compulsion has does not have any pleasurable attachments; it originates from a need to relieve an obsessive urge. Addictive behaviour starts with the desire for pleasure, but there is usually a point where enjoyment is lost and you are just seeking relief from the urge to continue the behaviour. This is intensified during withdrawal and can look like an OCD compulsion at this stage because the pleasure has ceased.
Another major distinction is related to the awareness of reality. Those with an OCD compulsion are aware that the obsession is not real and you are distressed by the need to carry out the irrational compulsion. People with addictions however are in a state of denial and are disconnected from the long term consequences of your actions. Instead you are in pursuit of short term gratification, ignoring how your behaviour might be linked to an underlying problem.
Why is this distinction between habits, compulsions and addictions important? From the above discussion, it is evident that these types of repetitive behaviour can overlap in one person, yet can remain distinct in another person. Consider an example like exercising every day. Is this someone who is passionate about their hobby, health and fitness, and wants to maintain a good exercise habit? Or has the exercise routine become more of a bad habit or a compulsion, masking an underlying health anxiety or insecurity about their physique? If the individual is spending hours each evening at the gym and neglecting family relationships, does this mean that it has become an addiction? It would need a closer analysis to define it accurately.
When you want to break a bad habit, understanding the category of your automated behaviour (habit, compulsion or addiction) can help you appreciate what may be necessary in your treatment plan. Treatment to quit smoking for example can involve treatment for the addiction and habit to convert the smoker into a non-smoker.
Has your repetitive behaviour been diagnosed? Many clients arrive with deeply entrenched bad habits that have become compulsions. It’s often necessary to treat the connecting beliefs and emotions to release the subconscious mind’s need to maintain the bad habit.
Break a bad habit: Most common bad habits
Bad habits come in all shapes and sizes and varying degrees of severity. Placing them into “categories” inevitably involves a degree of overlap depending on how you view the habit e.g. is watching too much television a bad health habit, or a procrastination habit, or both? Certain bad habits can also vary in the specific situation e.g. procrastination can be determined by what distractions are available at the time such as access to television, your phone, snacks etc. and whether you are at home or at work.
And not all bad habits are behavioural; some bad habits can be identified as cognitive and emotional e.g. when dwelling on lost opportunities or worrying about the future.
Bad habits that increase your weight
It’s not just identifying where the calories exist; it’s important to make the connection with how you approach your eating and drinking patterns. Bad habits that increase your weight can include:
- Overeating, binge eating
- Drinking high calorie drinks
- Emotional eating (aka comfort eating)
- Snacking late in the evening
- Eating a diet that is high in salt, sugar and fat
- Eating too quickly
- Always needing to finish everything on your plate
- Not eating consciously (snacking whilst watching television),
- Not planning your meals
Bad habits that can harm your health
Ignore some of these bad habits and they can apparently take years off your life. Bad habits that can harm your health include:
- Many of the habits that increase your weight (see above)
- Drinking too much caffeine
- Being inactive (lack of exercise)
- Slouching, crossing your legs
- Not having enough or quality sleep
- Habitual drinking and binge drinking (alcohol)
- Using phones and other devices late at night
- Taking drugs
- Overmedicating (pain killers, sedatives etc.)
- Ignoring how stress is affecting you
- Skipping medical appointments
- Not drinking enough fluids
- Not flossing
- Wearing high heels
- Skipping meals
- Ignoring the value of your health
- Living beyond your financial means
Bad habits that damage your productivity
Being productive can involve a number of issues including effective time management skills and balancing obligations with work and home life. Activities that can be defined as “time out” or escapism to some can be a time-wasting activity (procrastination) to others. In the balance of managing stress however, it is important to have some relaxation time; too much “chill” time and it can add to your stress. Bad habits that can damage your productivity include:
- Watching too much television
- Overusing your phone
- Playing video games
- Over-using social media
- Saying yes to everything
- Lack of delegation
- Being indecisive
- Not having breaks
- Poor punctuality
- Watching too much porn
- Sleeping in
- Leaving keys/wallet/purse in random places
- Leaving things until last minute
Bad habits that hurt your finances
Some people say that money isn’t everything, but it’s important to achieve a level of financial comfort where you don’t have a daily financial struggle just to survive. Ignore poor financial management habits and it can lead to health problems. Bad habits that can hurt your finances include:
- Emotional impulsive shopping
- Ignoring credit card limits
- Not economising/budgeting
- Stealing (kleptomania)
- Not saving money
- Neglecting your bills/expenses
- Not saving towards a pension
- Spending to compete with others
- Hoping to get lucky
Personal bad habits
Personal grooming patterns can become destructive habits, even though they start with the intention of comforting the individual. Some of these behaviours can annoy, offend and disgust others when done in public. Personal bad habits can include:
- Nail biting or biting/chewing on other objects
- Thumb sucking
- Twiddling hair
- Hair pulling (Trichotillomania)
- Biting your lips, biting the inside of your cheeks
- Picking your skin, scabs or spots
- Clearing your throat excessively
- Grinding your teeth (bruxism), clenching your jaw
- Not washing your hands
- Picking you nose
- Cracking knuckles
- Excessive scratching
- Over grooming
- Using your phone when driving
Bad habits that harm your relationships
Communication, trust and respect are just some of the common relationship goals. Certain bad habits can hinder those goals from flourishing. Bad habits that can harm your relationship include:
- Trying to change your partner
- Provoking jealous reactions from your partner
- Being too critical
- Staying in toxic relationships
- Being abusive
- Not standing up to abuse
- Being aggressive
- Not acknowledging your partner
- Not actively listening
- Competing with your partner
- Keeping score
- Failing to respect each other’s space
- Engaging in passive-aggression
- Avoiding conflict
Bad habits that harm your emotional wellbeing
It can be a slow process, but giving daily attention to some of the behavioural patterns that are contributing to your low mood can gradually pull you out of your unhappiness. Bad habits that can harm you emotional well-being include:
- Being self critical
- Associating with negative people
- Being unassertiveness
- Fearing failure
- Struggling to take criticism or praise
- Failing to take responsibility
- Isolating yourself from others
- Comparing yourself to others
- Worrying excessively
- Not making time for yourself
- Self hatred
- Not practising meditation/mindfulness/self hypnosis
- Obsessing about things out of your control
- Undervaluing self awareness
- Not using correct breathing techniques
- Failing to use affirmations
- Dwelling on your negative past
- Not wanting to break a bad habit
The impact of ignoring bad habits in a certain category can obviously have a direct impact on that part of your life e.g. obesity can be the result of ignoring bad habits that contribute to weight gain.
Other negative effects include anxiety, depression, stress, sleep problems, panic attacks, fatigue etc. Long terms bad habits can also contribute to family problems, dental problems, social problems and unemployment.
How are bad habits justified?
Bad habits start as “good” habits. At the time of their formation, you make the connection with a perceived benefit (or reward) regardless of how negative it may seem to others. What you connect with can be based on the resources that are conveniently available at that time.
Young children can develop habits such as twiddling hair, nail biting, thumb sucking and skin picking to manage stress, to comfort insecurity and loneliness, and calm anxiety. When there is a lack of activity for children, the bad habit can combine with the management of these negative emotions to become a new daydreaming “activity” to feel comforted and ease boredom.
Depending on your family situation and your interaction with adult authority figures, the developing bad habits can be reinforced to balance emotions from negative conditioning e.g. where there is control, manipulation, abuse or neglect from adults (or other school children). By employing the habit, the child will seek to gain attention or regain a level of emotional control. Some habits can be used as self-punishment (self-harm) to divert feelings of guilt, shame or worthlessness.
Whilst the bad habit of comfort eating can develop from young childhood, teenage curiosity can be a period where bad habits are connected to other substances. Alcohol, tobacco and recreational drugs are common ways that young people self-medicate to escape problems and manage stress and social anxiety.
Beyond the use of substances, emotional and behavioural bad habits can also become ritualised at this young age to manage anxiety, a fear of failure, guilt and shame. Negative self-talk, obsessive compulsive behaviour (e.g. gaming or gambling) and procrastination (e.g. watching television, using social media) are common bad habits that leak into adulthood, often damaging efficiency, self confidence and self esteem.
The needs that justify bad habits can be complex. They start as a functional good habit. With repetition, changing needs and new situations, they evolve and attach new rewards that can make the original need for performing the habit redundant. When you are struggling to break a bad habit, you are attempting to confront theses conflicts in your emotional history.
How can hypnotherapy help you to break a bad habit?
Stubborn bad habits leave a deep imprint in how you manage your life. Bad habits can persist despite them being detrimental to your health, harmful to your relationships and a contributor to your stress. A desire to change isn’t always enough to break a bad habit cycle.
When you are battling to break a bad habit and you have reached a dead end, hypnotherapy can give you the tools that you need to eliminate it. That’s why many people seek professional help from a hypnotherapist. How can hypnotherapy help you break a bad habit?
Hypnotherapy can identify and remove the cause of your bad habit
Many habits were installed within a particular belief system or state of mind that met your needs at that time. You have now moved on from these needs but the cause of the habit is still influencing you to continue the behaviour. Regression techniques can be used to take you back to when you set up the behaviour and reframe the needs-habit (causal) pathway. The emotional roots can then be disconnected freeing to access new habitual patterns that suit your current lifestyle.
Hypnotherapy can break the triggers that surround your bad habit
Bad habits start as a conscious process and with repetition they become unconscious. You may not even notice that you are performing your bad habit in certain situations until a negative trigger prompts you e.g. your bitten nail is sore, or there are no more biscuits in the pack, or the bottle of wine is now empty, or your skin is bleeding, or you have just “lost” another 2 hours to procrastination etc.
Throughout your treatment, you will become more mindful of your bad habit, helping you to identify “where” and “when” the triggers are intense. Suggestions can then be used to remove the negative patterns that are associated with these triggers.
Hypnotherapy can reprogram your negative thought patterns
Your bad habit is paired with negative thoughts, beliefs and emotions that justify its continuity in a part of the mind called the ‘critical factor’. Negative thoughts like…
- “I can’t do that assignment” (so you procrastinate with a few more round of Candy Crush).
- “I’ve lapsed so many times now; I may as well keep smoking” (so you light up another cigarette!)
- “I can’t win with this diet” (so you grab a few biscuits in frustration).
…help maintain the bad habit.
In hypnosis, the critical factor is overridden enabling you to absorb positive suggestions or affirmations that have a more profound effect on your old bad habits. It’s as if your mind is given accelerated conditioning experiences to optimise and embed new positive thoughts, beliefs, emotions and behaviour that are aligned to your treatment goals.
Hypnotherapy can replace your bad habit with new positive habit
How many times have you heard people tell you to “just stop” doing your bad habit? How many times have you said that to yourself in vain? Ingrained bad habits rarely respond to suggestions “to stop” when they ignore deeper unmet needs. This is because your mind’s system becomes unbalanced, registers that something is “missing” and demands that the need is met (usually with what it expects to have, based on past behaviour).
The main therapeutic aim when you want to break a bad habit is to give your mind a brand new habit that is functionally more acceptable than the bad habit, and then install the new habit with repetition. If the underlying needs (e.g. stress and anxiety) are stable during the transitional period, the connection with the good habit can be achieved relatively easily. This approach is effective with “simple” bad habits.
Intense repetition is important for conditioned learning; to create the switch from the old bad habit to the new good habit. When the repetition is too slow and it lacks emotional intensity however, your mind can revert back to using the old bad habit. This is where hypnotherapy can step in and be so beneficial with visualisation techniques.
Visualisation in hypnosis can give your mind the positive experiences with emotion intensity, as if you have actually had those experiences in reality. This treatment approach accelerates the conditioning process. Visualisation can serve useful when it’s difficult to continuously simulate the emotions and behaviour in a particular situation e.g. when installing a performance skill in open field sports situations.
Hypnotherapy can treat the underlying needs of the bad habit
When you want to break a bad habit, the above process (i.e. habit replacement) is the most common and direct treatment aim with simple bad habits. The conversion can be relatively quick, particularly with highly suggestible clients. Try this hypnosis test to assess your level of suggestibility.
Some bad habits are more complex and might be defined as compulsive behaviour. This is because there are numerous underlying needs (emotions and beliefs) that have connected to the bad habit over a long period of time. This causes the structure between your needs and the bad habit to become very rigid.
Your goal in therapy remains: to break a bad habit. In this situation however, the underlying needs (or core issues) are very strong and demand treatment in the context of your bad habit. If the bad habit is eliminated without dealing with the underlying needs, the exposed needs will draw you back into the bad habit. Regression techniques may be used to identify and treat the cause, and reappraise any issues that were impacting on the habit during its formation.
Let’s take for example someone who wants to quit the habit of smoking cigarettes. You have tried and failed several times using “willpower”. Direct suggestions in hypnotherapy are only having a partial effect and you relapse in certain situations. The background to the habit of smoking is identified and reappraised using regression hypnotherapy. As a teenager, the origin of the habit of smoking was connected to control and manipulation from an abusive father. Smoking was used as defiance, to “take back control” from your abuser (i.e. your reward). Smoking was something that your father despised and was unable to control in your absence. As the adult, you now live independently from your abusive father, but he criticises you each time that you have a telephone conversation with him. After the conversation you feel tense and worthless and this is a recurring trigger for you to smoke. Your “abuse-tension-worthlessness-smoking” connection (or your underlying need) is treated and this helps you to quit smoking completely. Your treatment helps you install new, more functional habits and deal with the stress of your father’s criticism of you in a positive and constructive way.
Hypnotherapy can teach you self hypnosis for future habit maintenance
Habit formation is an ongoing process; as your needs change habits need adjustment to be effective. Developing good habits that can be adapted to your changing needs and situations in the future is a skill that can help you manage your lifestyle independently. Having achieved your goal in my hypnotherapy treatment, you will take with you some of the skills of breathing techniques and self hypnosis to maintain the independent “mind-work” that can be so useful for future habit management.
For more information on hypnotherapy treatment to break a bad habit contact Richard J D’Souza Hypnotherapy Cardiff
Agoraphobia Treatment in Cardiff
Agoraphobia treatment: Agoraphobia is an anxiety disorder and complex phobia in which the sufferer fears being in various situations that are considered difficult to leave. Having a panic attack in a situation and feeling trapped, embarrassed or isolated from help starts a sequence of fearful reactions that exacerbates the condition.
Agoraphobia can also develop when you have experienced a trauma usually away from your home. You now live in fear of experiencing another trauma when you leave your home.
With mild agoraphobia, you may be able to travel short distances to deal with “essential” matters. In the extreme progression of agoraphobia, you will struggle to leave your home.
Agoraphobia treatment: What situation does an agoraphobic fear?
Someone suffering with agoraphobia will fear returning to any situations where you have previously experienced a panic attack or a trauma, typically open spaces and public places. This can include:
- Being in open spaces where help may not be readily available such as in open fields and countryside, around and at the top of hilly and mountainous landscapes.
- Being away from home in extreme weather conditions.
- Travelling in vehicles or on public transport where you are unable to control the journey e.g. when travelling on a train, bus, coach, ship, underground tube, airplane and even a taxi. Or travelling in a car with unfamiliar people whom you fear would be unsupportive if you had a panic attack.
- Social situations or crowded locations where you cannot see your “exit” or where your help may not be able to find you easily.
- Being in confined spaces that are difficult to escape or where the location has limited access points such as in forests, on bridges, in tunnels, walking amongst tall buildings and being stuck in traffic jams. It can also include inaccessible situations at a relative height or altitude e.g. being in a lift at the top of a multi-storey building, parking at the top of a multi-storey car park or using a cable car to travel between locations.
- Visiting a large shop or supermarket that has: narrow aisles, is very crowded, has queues at the service tills, has electronically operated doors or where the shop is so enormous that you may not be able to vacate it easily.
- Being left alone and feeling isolated (either at home or away from home), particularly from those whom you trust or whom you believe can help you.
- Travelling over or being close to other potential areas of danger such as bridges, heights, deep water etc.
- Progressively being further away from your safe place, (this is usually your home) and being away from people who are important to you.
- Having driving anxiety (or fear of losing control and having a panic attack whilst driving) and endangering yourself, your passengers, other drivers, pedestrians and damaging the vehicle. This can be experienced in numerous situations detailed in this section. For example when driving over bridges (heights) and deep water. The feeling of anxiety is also intensified with certain road types such as motorways with increased speed, motion, shorter reaction time, relative open/closed spaces, exposure to sudden gusts of wind, distance away from home, being stranded if the vehicle broke down etc.
- Having experienced a previous trauma or near-trauma, you believe that you may experience an actual trauma or another trauma when you leave your home. Traumas can include being attacked, doing something that may cause extreme humiliation such as having a severe attack of IBS or being (re) infected by a serious illness. Fear of contracting a serious illness is also known as health anxiety.
You can appreciate from the above information that when you fear more situations, it increases the complexity of your agoraphobia with the likelihood that you could encounter any one of these “panic stricken” situations when you leave home.
Some locations will include several of these feared situations in one area and are likely to cause high anxiety if obligated to confront it without help e.g. when using the motorway to drive over a national boundary bridge (like the Severn bridge that spans the River Severn between England and Wales).
Agoraphobia treatment: What causes agoraphobia?
Agoraphobia is caused by a number of biological and psychological factors, more notably as a complication of panic disorder. Panic disorder is an anxiety disorder characterised by panic attacks that are assumed to be spontaneous and a possible symptom of a more serious condition e.g. a heart attack.
During the early development of panic attacks, you are in a state of high alert trying to look for causes of and solutions to your distress. You ignore the importance of your internal beliefs and the physiological meaning of these panic symptoms i.e. you are in a fearful state, but at this time, you just don’t know how you can end up feeling this way are why you feel this way.
You (mistakenly) focus externally on your situation, location or activity and (incorrectly) give excessive importance to when these symptoms are alleviated (i.e. when you escape the situation and arrive home). The situation you were in when you felt anxious becomes the “cause” of your distress and your rapid escape home becomes the solution.
Then, in order to control the frequency of panic attacks, you will avoid these situations in the future. The combination of your rapid retreat and avoidance convinces you that you are dealing with the situation in an effective way to minimise your immediate discomfort. However, these avoidant solutions are quick-fixes that make the long term situation worse as there are a diminishing number of situations in which you can feel safe from panic attacks.
In addition to this, your hasty escape becomes automated and a “necessary” method of coping even when you anticipate feeling anxious. Progressively, as the condition grips you, you feel high anxiety when you are at home just imagining confronting the outside situations.
Experiencing panic attacks in your “safe place” causes confusion as your remedial escape plan is now meaningless. Effectively, you are running away from your “own mind” and have exhausted your options to comfort it. At this advanced stage of the agoraphobia, you are probably housebound and experiencing a higher frequency of panic attacks.
Other causes of agoraphobia can include:
- Experiencing trauma (e.g. violence) whilst away from your home. You live in fear of experiencing another similar trauma if you were to leave your home.
- Suffering major lifestyle traumas like bereavement, divorce and unemployment. These external events can cause a significant loss of confidence, feelings of guilt, worthlessness, embarrassment and shame. Some people feel vulnerable and exposed to judgement from others when you go through a major lifestyle event and are exposed to social situations.
- Having other anxiety disorders and phobias such as depression, generalised anxiety disorder, obsessive compulsive disorder (OCD), social phobia and claustrophobia.
- Suffering a history of abuse and control.
- Conditioned responses from a family background of agoraphobia. In some cases the background can include a “dependency culture” that stifles self-confidence.
- Problems with substance abuse.
- You have certain medical conditions such as suffering problems with balance (vertigo) and spatial awareness distortion issues. This affects how you perceive the proximity of people and objects. You feel disoriented and vertiginous when environmental features “look busy”, are too close, too far away or have a “descending” perspective when viewed from a height.
Click this link for more information on the general causes of a phobia.
Agoraphobia treatment: What are the symptoms of agoraphobia?
Physical symptoms: Since avoidance is the common strategy to minimise discomfort, the agoraphobic will rarely confront those situations that cause distress. When it is necessary to confront those situations however, the anxiety symptoms experienced are common to those when having a panic attack. Symptoms will include hyperventilation, rapid heartbeat, nausea, excessive sweating etc.
Cognitive symptoms: The cognitive symptoms reflect the underlying belief system. For example, the agoraphobic with health anxiety will be convinced that your physical symptoms are connected to a serious illness. Whereas the agoraphobic with social anxiety will be believe that appearing out of control with a panic attack will draw attention and will feel humiliating. In addition to this, the agoraphobic with claustrophobia will judge that you will not be able to escape the situation particularly when experiencing a panic attack.
Behavioural symptoms: The behavioural symptoms have been detailed in the section above entitled “Agoraphobia treatment: What situation does an agoraphobic fear?” and includes being in open spaces where help may not be readily available.
How is agoraphobia diagnosed?
Agoraphobia is usually diagnosed by your doctor who will ask questions about your signs and symptoms, and your medical and family history. It is common to do some blood tests to dismiss any physical causes for your condition e.g. hyperthyroidism.
How is agoraphobia treated?
Agoraphobia treatment can involve a specific or a combination of different interventions including:
- Self help techniques that help you understand agoraphobia and panic attacks. When you learn about these conditions, it may help you have more control over your symptoms. Lifestyle changes such as taking up regular exercise (initially performed in your home) can help you reduce symptoms of everyday-anxiety.
- Prescribed medication from your doctor such as SSRI’s (selective serotonin reuptake inhibitors), antidepressants or anti-anxiety medications can relieve some of your agoraphobia or panic attack symptoms.
- Therapy such as psychotherapy, Cognitive Behavioural Therapy (CBT), and Exposure therapy can be used to discuss your fears, change your thoughts and progressively challenge your behavioural symptoms.
How can hypnotherapy treat your agoraphobia?
Agoraphobia is considered to be a complex phobia since it can integrate various anxiety disorders e.g. panic disorder, and a number of advanced individual fears and phobias that now dominate the sufferer’s self-limiting experience. Unless the symptoms are being caused by a specific issue, agoraphobia treatment is rarely a quick-fix since many of the symptoms have developed over an extended period of time. But when the agoraphobia treatment allows for a structured approach, it can be invaluable in returning the sufferer to emotional wellbeing and lifestyle confidence.
Is hypnotherapy a viable treatment for agoraphobia then? There is some case study research to demonstrate hypnotherapy’s effectiveness. For example, hypnotherapy has been used when treating IBS-induced agoraphobia and in another case study where the application of hypnotherapy was psychodynamic in its approach. Hypnotherapy has the advantage over other treatment modes since it can utilise the subconscious mind with some impressive outcomes.
Furthermore, studies from Stanford University state that phobia sufferers “tend to score high on hypnotic susceptibility scales and… respond favourably to hypnotic intervention.” You can assess your level of suggestibility using this hypnosis test.
To be successful in agoraphobia treatment however, hypnotherapy still needs to incorporate other tried and tested methods. My agoraphobia treatment approach includes various treatment strategies using these tried and tested methods.
This is how you can benefit from hypnotherapy:
Your core issues will be identified and treated
When you live inside your agoraphobia symptoms, you will be responding to a negative programme that is now established and automated. Your behavioural reactions are not the problem, but act as a further symptom of your condition. In the early stages of your treatment your agoraphobia “map” will be traced to identify core issues that may have been forgotten and repressed. In many cases an issue like a height phobia is not being confronted, yet is still playing an active part in the avoidance programme. When these issues have been identified, either through discussion or using hypnotic techniques, your treatment goal will become clearer and can be broken down into progressive stages.
Hypnotherapy will help reduce your anxiety
Advanced anxiety states benefit from an interruption from the pathways that maintain it. By introducing relaxation into these pathways, it allows you to see out of the habitual patterns of avoidance and prepare to accept new patterns. My hypnotherapy incorporates anxiety reduction as part of the induction, a process that may not be included in other therapies. This is helpful in your goal to overcome your agoraphobia, but it is not the complete treatment. The post-hypnotic suggestions that are targeting aspects of your agoraphobia are the main part of the treatment and will accelerate you towards therapeutic change.
Hypnotherapy can help you control your panic attacks
The ability to use breathing techniques to control your anxiety is an essential part of feeling in control of your internal state. You may have previously tried breathing techniques, struggled to benefit from them and then dismissed them as being helpful following another panic attack. Your treatment will revise these techniques and anchor them in hypnosis so that they become a natural effective intervention in your anxiety management.
Hypnotherapy suggestions can target your agoraphobia symptoms
In a hypnotic state, you are more receptive to positive suggestions. Hypnotic suggestions can target your physical, cognitive and behavioural symptoms interrupting the current pathways that are overwhelming you. When you have intense positive visualisations without conscious interference, it can transform your current negative state into your desired state. The suggested visualisations act as positive rehearsals for your practises enabling you to confront the situations that you are avoiding. As you embrace these new patterns of behaviour, essential feature that maintains your agoraphobia like your automated “escape” reaction will be modified.
Hypnotherapy can reframe your past emotional traumas
Regression techniques often get a slating from solution focused hypnotherapists and other therapies that consider “revisiting the past” as a waste of time. Painstakingly combing through every part of your life is the common misconception with age regression techniques, but this is not necessary unless treating deeper issues like extensive abuse. With agoraphobia, reframing the negative emotional learning from past events can be completed in a relatively short period of time. By examining the (i) origin (also known as the “cause” of your condition), (ii) the most emotionally significant past event, and/or (iii) the most recent event is, in many cases, sufficient for emotional release. Regression hypnotherapy adopts the view that it’s your state of mind when you learned your agoraphobia that is continuing to cause you problems, not the reactions that have ensued.
Hypnotherapy can assist your desensitisation programme
Doing the “in vivo” exposure or “mind work” to treat the emotional blocks connected to your agoraphobia in the clinic is an important part of the treatment process. It will prepare you for the “in vitro” or behavioural exposure to confront the “outside of clinic” situations that you are currently avoiding. As you systematically achieve the objectives in stages, it completes the circle of belief that you are building confidence and can overcome your condition.
Can hypnotherapy be combined with desensitisation (or graduated exposure) techniques effectively? Hypnotherapy can be mistakenly identified as a “one trick pony” in which you are “made” to change in one session or the treatment has failed. Would you seek this same expectation from a cognitive behavioural therapy programme? Probably not; you would expect a course of therapy particularly if it includes systematic desensitisation. In the treatment of phobias, research has shown that hypnotherapy can be effective in the application of desensitisation therapy where the treatment is tailor-made to the individual. Hypnotherapy can offer a “rapid and cost-effective form of treatment for these conditions” (p. 107).
Follow this link for more information on general phobia hypnotherapy treatment.
Hypnotherapy: how can you access your agoraphobia treatment?
Agoraphobia treatment at the clinic: If your agoraphobia severity is low to moderate and you can travel short distances or travel accompanied to the practice, then your hypnotherapy treatment can take place at the clinic.
If your agoraphobia is moderate to high then consider:
Agoraphobia treatment at home: Initially, you can be treated in the safety of your own home with hypnotherapy home visit treatments to get your therapy moving. (N.B. an additional travel fee applies.) Or…
Agoraphobia treatment online: You can access your agoraphobia treatment using online hypnotherapy without the need for travel or additional travel fees.
For more information on agoraphobia treatment & hypnotherapy in Cardiff, contact Richard J D’Souza Hypnotherapy Cardiff
Online Therapy During The Coronavirus Pandemic
Online Therapy: As the coronavirus outbreak restrictions grip the nation, its effect is undoubtedly having an impact on the way we live, work and spend our leisure time. It is important to follow the government guidelines to minimise the spread of infection. Wash your hands, keep surfaces clean and cover your sneezes and coughs. Self-isolation and social distancing has been advised to contain the coronavirus.
Online Therapy: Pre-existing health conditions
Changing your lifestyle to protect yourself from the coronavirus can have a negative effect on your emotional health. Your may have had emotional issues that caused you distress before the coronavirus outbreak. Now with the need to self-isolate, many of these emotional issues will be intensified, increasing feelings of fear, anxiety and loneliness.
Coupled with anxiety is the inability to manage uncertainty. Your mind will dwell on catastrophic outcomes, anticipating the worst case scenarios if you (or someone you know) has underlying medical conditions. If you have pre-existing health anxiety, you may be convinced that minor benign symptoms are a sign that you are infected. If a medical test proves negative, you might dismiss it and fear that any new symptoms will need a retest. During calmer moments of rationality, you will feel guilty that you are wasting the very limited resources available at your GP surgery during the pandemic. Panic disorder, characterised by random panic attacks, will also be more distressing with the current level of communal fear.
Obsessive compulsive disorder is another pre-existing condition that can be intensified during the coronavirus outbreak. OCD can include a number of repetitive thoughts and behaviours such as counting, checking, arranging items in a specific order and hand washing. With a fear of contamination, compulsive hand washing can be excessive. You are convinced that your hand washing is not thorough enough. You then start the hand washing routine over again until you feel comforted.
Prior to the coronavirus outbreak, some OCD sufferers may have self-isolated as a “safety” behaviour, unconvinced that in normal conditions there was sufficient protection against infection from others. With the government advising self-isolation, the OCD sufferer will be “proven right” to be in fear and may become near-agoraphobic even after the coronavirus pandemic is over.
There are similarities with OCD hand washing and certain phobias, such as a mysophobia (fear of germs). With both conditions, you spend an excessive amount of time washing hands but rather than being a comforting ritual, mysophobia stems from a fear of contamination. A fear of contamination sufferer can have both conditions.
Other phobias will generate more anxiety during the coronavirus crisis including monophobia (fear of being alone), thanatophobia (fear of death), xenophobia (fear of the unknown) and nosocomephobia (fear of hospitals). Those with social phobia (fear of embarrassment) and agoraphobia (fear of open spaces) may ironically experience a reduction in anxiety with the current self-isolation and social distancing advice, compared to your gregarious and extrovert counterparts.
Looking ahead beyond the coronavirus pandemic, the situation will have an impact on those who have a predisposition towards health anxiety, OCD and certain related phobias. The crisis can act as a “traumatising” event, activating fearful, obsessive or compulsive behaviours. It will undoubtedly act as a reinforcing event that will exacerbate many of these pre-existing conditions.
Online Therapy: Lifestyle changes
With the major change in your lifestyle during the coronavirus pandemic, the need to self-isolate and social distance throws the usual demands, routines and ways to relax into chaos. For example:
- For some people, work can normally act like a distraction giving you something to focus on when there is anxiety.
- People will feel loneliness without the comfort of face to face human contact.
- Stress will be higher with the closure of many resources. Families with small children may find it difficult to entertain their children for what could be months (?), especially with their usual physical activity outlets closed e.g. parks. Bad weather will also deter peoples from wanting to go outside.
- An absence of goals and increased boredom can heighten feelings of depression.
There are a number of other lifestyle issues that can be worsened during the coronavirus pandemic.
- Increased anxiety can affect sleep
- Family home life can be more stressful particularly for teenagers with their usual social venues closed (e.g. pubs, nightclubs, wine bars etc.)
- Normal eating patterns can be affected without an established routine. Snacking can become an activity to fill time causing people to gain weight.
- Boredom and isolation can be a trigger for intensifying negative habits and addictions.
- With boredom, people can self-medicate more than usual, drinking more alcohol at home and smoking more cigarettes.
- People who are socially motivated to exercise may find it difficult to motivate themselves to exercise during the coronavirus pandemic.
Online Therapy: Finding a way through
It can take time to settle into positive lifestyle patterns and accept the emotional impact of the coronavirus pandemic. But there can be effective ways to cope:
- Wash your hands but… – If you have contamination OCD or health anxiety, it’s likely that your rituals will be excessive. Keep to the advised guidelines of 20 seconds. Consider if you are washing hands as a ritual for it to feel comforting or for the purpose minimising the spread of infection.
- Work and study from home – Working from home where it is possible will minimise exposure to the coronavirus. Check on government websites if you are entitled to any financial assistance (benefits or loans). As with home studying for many pupils and students now completing their study courses, working from home demands self motivation to assign quality time to your work/studies.
- Limit media exposure – Look at reputable media sources no more than once or twice a day. Ignore social media gossip as these often unreliable sources are likely to increase your fear about the coronavirus; they usually lack evidence to back up their claims. Appreciate that just because you think or read about something on social media, it doesn’t make it right or always mean that it will always come true.
- Plan ahead for routine medication – With many medical services feeling the strain, ensuring that that you request repeat prescriptions early will minimise the fear that you may be without important medication.
- Use phone/video calls to communicate – Where you have access to electronic forms of communication, devote some part of your day to social interaction, keeping in touch with close family and friends.
- Other ways to exercise – Find other ways to exercise safely to reduce stress and physical tension. Uninterrupted walking is a good form of exercise. If you have no medical conditions, running or circuit-based activities on YouTube can motivate you to exercise a variety of different muscle groups. Just getting some fresh air by stepping outside your door and connecting with nature (if it is in easy reach of your home) can help clear your mind.
- Devise an effective home routine – Working from home with small children can be challenging. How and where you each spend your time in each part of the house will need a discussion to accommodate everyone’s needs. Spend time with your children helping them to understand the facts about the coronavirus pandemic and how it has changed your lifestyle. Consider any hobbies that you can (re) start, especially the ones that you keep saying “if only I had more time…”
- Learn to relax – There are various forms of relaxation techniques. Self hypnosis could be your chosen activity and try simple breathing techniques to reduce anxiety and feelings of panic.
- Allocate some time to worry – Using some of the relaxation techniques above, devoting some “active worrying time” can help you appreciate the difference between the present and being in fear of the future. It’s ok to feel anxious during a pandemic, but the feelings need to be placed into perspective with hopeful feelings too. By acknowledging worries as wasteful thoughts you can work on disposing them during your “mindful” exercises. This will also help you to…
- Focus on what you can control – Focusing on what you can influence in your life will help you feel like you have more control over it. This approach is very different to focusing on concerns which tends to be worry-based and has very little impact on outcomes.
- Take care of your lifestyle issues – Set home based goals that are realistic under the present conditions, take moderate exercise, eat healthily, learn how to sleep well, quit destructive habits like smoking and reduce your alcohol intake. By taking care of your health and wellbeing, it may prepare you to fight the coronavirus should you become infected.
- Help your community – Where it’s safe to do so, helping others will lift your mood. Even small acts of altruism, like taking an elderly neighbour’s rubbish can make you feel virtuous.
- Grieving during the crisis – Whether you (and your family) are grieving the death of someone caused by the coronavirus or due to other circumstances, it may be a useful time to seek professional online help with social distancing measures in place and the ability to hold large funerals is restricted.
- Pace your days, weeks and months – Long term goals need to be placed to one side until the coronavirus pandemic is over. By focusing your energy on short to mid-term goals, it help to you feel that you are achieving something tangible. Your normal life experience will be different for some time to come.
Seeking Online Therapy: Coronavirus anxiety and related disorders
During the coronavirus pandemic you may feel an overwhelming sense of worry due to health anxiety and related disorders. With the current uncertainty about when it will end, some people can lapse into feelings of depression and anxiety. Persistent anxiety can trigger the release of stress hormones that keep you in “high alert” also known as the “fight of flight” survival state. Being stuck in this mode for long periods can lower your immune response and cause persistent panic attacks. This continuous state can have a negative impact on your personal wellbeing, ability to work or study, maintain close relationships and your ability to take care of others.
If you tend to struggle with anxiety, online therapy could be a great solution to help you cope during the coronavirus crisis. With online hypnotherapy you will access the same level of professional care that would receive with face to face therapy. Online therapy ensures that you can access help in the safety and comfort of your own home without any of the health risks to you or your hypnotherapist.
How suggestible are you to hypnosis? Try this hypnosis test to assess your level of suggestibility.
The benefits of online hypnotherapy
The benefits of online hypnotherapy include:
- Deep relaxation to alter the affects of continuous anxiety.
- Suggestions designed to accelerate the achievement of your specific goals.
- Regression therapy to treat the “cause” of your condition.
- Immune system-directed suggestions which could improve its efficiency.
- Treating lifestyle issues that are also being affected by stress, anxiety and depression.
Click this link for more information about online hypnotherapy.
For more information about online therapy during the coronavirus pandemic, contact Richard J D’Souza Hypnotherapy Cardiff
Phobia and Fear Treatment Cardiff
Definition of phobia and fear
Phobia and fear treatment Cardiff: Fear is a natural emotion that helps protect you from imminent or real danger. A phobia is an anxiety disorder that causes you to feel intense fear of an object, situation, place, or living organism. In contrast to the level of danger commonly felt with a fear, the reaction with a phobia is more severe, usually triggering a panic attack. With a fear you may cautiously interact with the object or situation but with a phobia, the intensity of your anxiety influences the way that you lead your life. When you have a phobia, you mould your lifestyle to avoid the object or situation, even though the imagined danger is usually far greater than it actually is in reality.
How common are phobias?
Some phobias that develop during childhood can be short term and can disappear within a few months. However, 80% of phobias that progress into adulthood can become chronic and need to be treated. Approximately 10 million people in the UK have a phobia, and the sufferers can be of any age, sex, and social background. You may feel embarrassed about having a phobia, but you are certainly not alone however remote your phobia might be.
Phobia and fear treatment Cardiff: Types of phobias
Phobias can be divided into 2 main types:
- Specific or simple phobias
- Complex phobias
Specific or Simple Phobias
Specific or simple phobias are an irrational fear caused by the thought or presence of a single specific object or situation. The phobia usually develops at a young age, and as you grow into adulthood, its intensity may become less severe. As an adult with a phobia, you can appreciate that your panic reaction is usually disproportionate to the actual danger you are in, but you are still unable to prevent your reaction from overwhelming you.
Specific or simple divided into the following types:
- Animal phobias: these are the most common, and can include being afraid of anything living such as a fear of spiders (arachnophobia), fear of dogs (cynophobia), fear of snakes (ophidiophobia) or a fear of insects (entomophobia).
- Situational phobias: these can occur in response to a specific situation such as a fear of flying (aerophobia), fear of visiting the dentist (dentophobia), or fear of being in enclosed spaces (claustrophobia).
- Natural environment phobias: these can include examples such as a fear of water (hydrophobia), fear of heights (acrophobia), fear of storms (astraphobia), or a fear of contamination or germs (mysophobia).
- Blood-injection-injury phobias: this category can include a fear of blood (haemophobia), a fear of needles or invasive medical procedures (trypnophobia) and fear of injury (traumatophobia). These are specific fears that evoke the emotion of disgust and anxiety. They can also cause a further fear of fainting.
- Other phobias: these can include various fears such as a fear of falling (basophobia) or fear of costumed characters such as clowns (coulrophobia).
These phobias have an overwhelming effect on an individual’s life and mostly develop during teenagehood and adulthood, although the roots of the phobia can be caused in childhood. These are commonly divided into 2 types:
Social phobia: This is also known as Social Anxiety Disorder, and is affiliated with feeling extremely shy or anxious in social situations. With a social phobia, your “danger” is focused on another person’s negative reaction. Thus, you fear embarrassment, humiliation, attention, judgement and intimidation from other people. In its generalised form, all aspects of social interaction are affected by anxiety and can also be combined with introversion where you feel even more anxious in the presence of larger groups. In its specific form, social phobia can affect individual situations such as meeting new people or eating in public. It can also be characterised by performance anxiety situations e.g. when public speaking (or performing in front of an audience), during exams, interviews, in sports performance and in sexual performance situations. When you have an individual phobia and a social phobia to cope with, the social phobia adds another layer of “embarrassment” anxiety. You fear drawing negative attention to yourself with a public display of your panic attack. With an individual phobia and social phobia, great effort is also placed on hiding your anxiety symptoms, since you don’t know who to trust with this information or whether you will be taunted or bullied by your peers.
Agoraphobia: Agoraphobia is commonly associated with the fear of open spaces but can include numerous fears which ultimately leave the sufferer housebound. Before a complex agoraphobia develops, individual phobias and/or a social phobia may combine to gradually affect the sufferer. Other fears that can activate the agoraphobia include a fear of loneliness (monophobia), a fear of confined spaces (claustrophobia) which conditions a hurried exit from the situation to a safe place (usually your home), and health anxiety (hyperchondriasis) – the fear of that your anxiety symptom is a more harmful condition. As these fears and avoidance strategies progress, panic disorder can surface where the panic attacks can seem random and unexpected. Your home becomes the “safe place”, but journeys from home can vary from individual to individual depending on the method of travel, distance from home, the activity upon arrival, the situation, time of day, whether you can trust your company during the journey and/or upon arrival. When agoraphobia is untreated, the anticipation of leaving the house can trigger the panic attacks meaning that your home is no longer your safe place.
Phobia and fear treatment Cardiff: What causes a phobia?
There are numerous causes of a phobia ranging from direct trauma, parental influences and genetics. Follow this link more information on the causes of a phobia.
Diagnosis and prognosis of a phobia
Most specific or individual phobias are not formally diagnosed by a doctor. As the condition develops in childhood, you are often told by parents or other authority figures that you have a phobia. As a young child, you live “within” the condition, guided by your parents’ reactions and management of your phobia. Their diagnosis or lack of diagnosis could be influenced by the existence of their own phobias which biases their reaction to you e.g. if they have a social phobia they are more likely to protect you from embarrassment, advising you to avoid a social situations where you could be exposed to “embarrassment” harm.
Following their informal diagnosis and you grow older as a child, you will then research your own condition for confirmation of your behaviour, symptoms and potential coping strategies. Avoidance is the common short-term coping strategy but each retreat only serves to reinforce the power of the phobia over you.
Shock is a common reaction to the diagnosis of a condition as you begin to come to terms with the full meaning of a phobia. As a growing child, avoidance may continue to dominate your behaviour even with your progressive understanding of the phobia. Assessing possible solutions to your phobia can be met with indecision because the commitment necessary to confront it can build anticipatory anxiety when the situation beckons. The accumulation of anticipatory anxiety itself can “flood” your response to the phobic situation, overwhelm you and create yet another traumatic setback in your self help phobia treatment plan; your anticipatory anxiety feelings justify your avoidance instincts.
Fear of embarrassment may play a central role in the prognosis of a simple phobia through teenagehood as your value system shifts towards the approval of your peers. Again with a social phobia you can rationally understand how it is affecting you, yet still feel helpless to deal with the negative attention that it can generate.
Between teenagehood and adulthood, some phobia sufferers can react with denial or shame until you are able to fully accept how the condition is affecting you. To admit that you have anxiety might be considered a weakness by your peers and be a target for bullying. This adds more anxiety in those situations where your panic reaction could be visible to your peers e.g. when speaking in public.
A fear of public speaking (glossophobia) is a demanding situation for many people. When you add social anxiety, it can expose the common social phobia symptoms like blushing and shaking to your peer audience. It can also affect the control of your speech with tension felt in the diaphragm and vocal chords, leaving you breathless when you are desperately trying to sound confident. The effort to suppress these symptoms becomes a distraction to the skills needed to speak in public, but are considered the priority for the social phobia sufferer.
A fear of public speaking is a phobic situation that can span school, undergraduate study and your adult career. Public speaking traumas from school can leave avoidance footprints throughout this period, influencing you to avoid undergraduate presentation tasks, or job applications (or promotions) that specify public speaking in the new role. Where there is the opportunity to delegate, you will justify it as being good development for the subordinate staff.
If the growing need to confront your phobia hasn’t sabotaged your career opportunities, the damage that it can do to your relationships may serve as a “wake up call” to treat certain phobias. In a new relation, the early motivation of the “honeymoon period” can easily mask a deeper social phobia, with shyness appearing as an endearing quality. During this stage of relationship bliss, the anxiety is temporarily “transferred” to your partner as you both push emotional boundaries and are being supported by the other partner to be your “best” person. As the honeymoon period fades, the social anxiety “returns” to its original owner with the declining desire to socialise if the social phobia has not been overcome. The social phobic partner hopes that their gregarious partner is accepting of these changing relationship dynamics or the relationship can be strained with a diminishing desire to socialise together.
Even a flying phobia can impact on a couple’s holiday arrangements and be a source of relationship break down for intolerant partners. Indeed, there are solutions to enjoy holidays together without the need for flying, but the pressure to overcome a phobia is again brought into the limelight with a new family. Parents are aware of how young children can easily learn and imitate phobic behaviour. In an attempt to avoid guilt and shame, this can be a time to motivate the phobic parent to confront the phobia. A phobia held for many years is still treatable, but the treatment now has a long history of conditioned avoidance to work through. The treatment also has to take into consideration the time pressures of working and a family lifestyle that limit the time necessary for graduated exposure to the phobia and its benefits to alleviate it.
During adulthood, the consolidation of personality traits and other mental health conditions can reinforce the affects of a phobia e.g. anger may be communicated as a defence strategy to mask the embarrassment of the phobia or some OCD issues can attach themselves to the phobia forming deeper ritualised patterns of avoidance.
But despite the potential restrictions that a phobia can cause you, your family and your lifestyle, the growing awareness and tolerance of a phobia as a mental health issue can mean that your phobia can still be supported. As you learn to live with your phobia and justify your avoidance, those people close to you can, where possible, change their lives so that you are protected from the distress of your panic attack.
What are the major common symptoms of a phobia?
A panic attack is the acute anxiety condition common with all phobias. You can feel specific symptoms whenever you encounter the object or situation of your phobia. In some cases, you can also experience milder symptoms just by thinking about that object or situation. The severity of your individual anxiety symptoms can vary from person to person.
Psychological anxiety symptoms can include:
- Extreme feelings of fear: these will be intensified as you get closer to your specific phobia object or situation.
- Irrational thoughts: you can appreciate that what you fear does not affect other people in the same way; and that the likelihood that the feared experience is going to actually happen is very remote; and that your fearful reaction is usually disproportionate to the degree of actual harm that you are in, yet this still does not alleviate the severity of your response.
- Hopelessness, frustration and confusion: the conflict of these emotions tearing away at your mind can leave you feeling helpless, anxious and embarrassed.
Physical anxiety symptoms can include:
- Dizziness, light headedness, and nausea when facing your phobia.
- Excessive sweating and an increase in heart rate/palpitations.
- Shortness of breath and shaking.
- An upset stomach (nervous diarrhoea) or IBS is also a common.
Phobia and fear treatment Cardiff: Common Phobia Treatments
For many people the common self help phobia treatment is avoidance. If the phobic object or situation rarely affects your life then avoiding it (in the short term) will give you a feeling of control. Connected to avoidance is delegation with certain specific phobias. Getting someone else to remove a spider with a spider phobia (in the short term) is an effective way of minimising anxiety. Changing your lifestyle to minimise exposure can seem drastic to non-phobia sufferers but would only be done out of necessity to reduce long term suffering.
After avoidance, delegation and lifestyle changes to minimise exposure, the next level of treatment approach can include a combination of attending self-help groups and self-initiated exposure therapy. With simple phobias, creating a hierarchy of graduated exposure situations can take time to work through but with the effective use of relaxed breathing techniques or mindfulness, it can prevent the “flooding” of intense anxiety. Flooding (when the participant is not prepared) can cause traumatising setbacks in the alleviation of a phobia.
Complex phobias and agoraphobia are usually more difficult for the sufferer to objectively confront and work through by yourself, unless you understand your belief system and can stage graduated exposure situations that don’t generate internal conflicts. This is where certain talking therapies like counselling or CBT can be helpful, creating an understanding of your beliefs and conflicts so that you can then progressively confront your phobia.
Medication such as tranquilisers is not usually helpful for phobias but they can reduce the short term effect of a recent traumatic exposure of anxiety. Beta-blockers can reduce the effect of panic when you know that you are about to confront a phobic situation e.g. when public speaking. Antidepressants are more beneficial with certain long terms situations found with complex phobias and agoraphobia. The use of any medication should be done in consultation with your GP.
Phobia and fear treatment Cardiff: Treating phobias using Hypnotherapy
You may tell yourself that the source of your phobia does not pose an actual threat, however, your mind and body will still react with fear because your phobic reaction exists at the subconscious level. Hypnotherapy is a technique that allows you to understand and disconnect the cause of your phobia. It can help you communicate with your subconscious mind to change how you feel towards the phobia. Under hypnosis, you will feel extremely relaxed while still being in control allowing you to confront your fears without actual exposure trauma. Follow this link for more information on how you can treat your phobia and fear with hypnotherapy.
Phobia and fear treatment Cardiff: for more information contact Richard J D’Souza Hypnotherapy Cardiff
Treat your phobia and fear in Cardiff using hypnotherapy
Are you ready to treat your phobia and fear in Cardiff using hypnotherapy?
Avoidance of a fearful situation is a natural, short-term response to feel safe. In the long-term however, the avoidance behaviour can leave you helpless and stuck with a situation that is far more challenging to overcome. When you are ready to confront your phobia, you have decided at some level that avoidance is no longer the best option for you.
Your decision to overcome your phobia or fear may have been prompted from an external situation or forthcoming lifestyle change. I often ask my clients their reasons for confronting their phobia and fear. They include health changes, internal conflicts, despair, embarrassment, relationship issues, travel arrangements, study needs, conflicts within your family, fear that your children will learn your phobic response, general lifestyle changes, promotion at work or potential situations in your next job.
Whatever your motive to change, you can live your life freely with your anxiety in the distant past when you want to treat your phobia and fear in Cardiff using hypnotherapy.
How will your phobia be treated?
A previous BMJ publication by Vickers and Zollman gave a clinical review of existing research on hypnosis and relaxation therapies. It concluded that there is good evidence from randomised controlled trials that hypnosis is an effective treatment for phobias and fears.
My treatment therapy will essentially use a variety of hypnotic techniques to help you overcome your phobia and fear. Some types of phobias need a different treatment approach e.g. when treating a fear of fainting compared to a fear of spiders. In addition to this, each client also brings different core beliefs and issues into the treatment process. These need to be analysed to find the most appropriate hypnotic solution.
Hypnotherapy treatment techniques can involve strategies such as removing the emotional “cause” of your phobia or fear, anxiety control, and changing the thoughts, emotions and behaviour connected to your phobia. The treatment will also apply methods used in CBT and controlled exposure to ensure that you are benefitting from other effective processes used to alleviate phobias and fears.
Can you treat your phobia and fear in Cardiff using hypnotherapy if you have an uncommon phobia or fear?
Some of the more common phobias and fears include:
- Agoraphobia – commonly considered as a fear of open spaces, but is characterised by the fear of leaving home. When you are outside, you fear having a panic attack in a confined space or around other people where you would feel extreme embarrassment. The need to rush home to your “safe” place exacerbates the agoraphobia.
- Arachnophobia – a fear of spiders.
- Phonophobia – a fear of loud noises from any source e.g. balloons, fireworks, car engines, thunder etc.
- Phagophobia – a fear of swallowing usually when eating food but can also be experienced with liquids or saliva.
- Emetophobia – a fear of being sick, your own or somebody else’s vomit.
- Pseudodysphagia – a fear of choking, sometimes related to phagophobia.
- Vaginismus – a fear of pain with vaginal penetration or intercourse.
- Aerophobia – a fear of flying.
- Toilet phobia – also known as parcopresis. This fear of defecation in a public place can also be related to irritable bowel syndrome.
- Urination phobia – also known as paruresis, shy bladder syndrome, bashful bladder and pee shyness.
- Katagelophobia or social phobia – fear of embarrassment, attention, judgement, and humiliation.
- Claustrophobia – a fear of confined spaces.
- Acrophobia – a fear of heights.
- Mysophobia – a fear of germs or contamination commonly associated with obsessive compulsive disorder.
- Pyrophobia – a fear of fire.
- Xenophobia – a fear of strangers.
- Entomophobia – a fear of insects.
- Speksophobia – a fear of wasps.
- Cibophobia – a fear of food. Food is avoided to minimise illness (contamination) or vomiting (emetophobia). It can also be called a selective eating disorder when there is a disgust/panic/choking response with certain food types. It can also be mistaken for anorexia.
- Gamophobia – fear of commitment, affecting long-term relationships but can affect other lifestyle situations such as long contract work, mortgaging a house and staying in one city location.
- Hydophobia – a fear of water and drowning.
- Ophidiophobia – a fear of snakes.
- Panic disorder – a fear of panic attacks which can be associated with hypochodriasis, medical anxiety and health anxiety.
- Hemophobia (blood phobia), trypanophobia (injections phobia) and traumatophobia (injury phobia) which can develop a fear of fainting or passing out.
- Illyngophobia – a fear of vertigo (or feeling dizzy).
- Belonephobia – a fear of needles.
If your phobia or fear is obscure and is not listed as a common phobia, you can still treat your phobia and fear in Cardiff using hypnotherapy. Your phobia and fear will have a sensitising event and subsequent reactions in which you have associated your panic attack. The acute anxiety or panic attack is common with all other phobias and fears. The treatment will analyse your individual background experiences and disconnect your panic response using some of the same hypnotherapy techniques discussed in this article.
Are phobia sufferers receptive to hypnosis?
There are many intra-personal and inter-personal factors that can influence how receptive you are to hypnosis, including a strong desire and commitment to change your behaviour. When you have made the decision to seek professional help from a hypnotherapist, you are already a step closer to being open to therapeutic hypnotic suggestions. What then happens during your treatment will continue that process to its resolution.
When I look back at the profiles of my previous phobia clients, almost all of them have been highly responsive to hypnosis. Does this reliably mean that phobia sufferers can be hypnotised easily? Studies from Stanford University state that phobia sufferers “tend to score high on hypnotic susceptibility scales and… respond favourably to hypnotic intervention.”
Are phobia sufferers generally treatable? In the same article, a psychologist Joseph Barber, PhD considers that the source of a problem and its resolution can conveniently originate from the same place. “The very capacity that lends itself to developing the problem is the same that lends itself to solving it.” Barber considers the learning of phobias as “environmentally suggested anxiety”; which means that the anxiety can be effectively un-learned or relearned with the use of external therapeutic suggestions. You can assess your level of suggestibility using this hypnosis test.
What happens in your first phobia and fear hypnotherapy consultation?
The first important stage in your phobia and fear treatment is to analyse your individual phobic or fearful situation. This is conducted in the early stage of the first consultation but can also continue through your treatment as new issues are uncovered. Every situation can be different and this process ensures that your treatment is individualised to your specific needs. The process includes the following:
Establish the history of your direct and indirect traumas: This usually answers the “how and why” you have arrived at your phobic or fearful situation. Sometimes this is obvious with direct traumas, but with complex situations like agoraphobia, it may involve a number of issues. By understanding this pathway, it helps you to appreciate how your sensitising events have affected you and continues to inhibit the achievement of your goal (the removal of your phobia).
Identify any conflicting beliefs and emotions: Other beliefs and emotions (outside of your specific phobic or fear) may have contributed to your phobic situation. For example, during your teenage years, defiance may have added anger into your coping strategies when people tried to control how you should deal with your insect phobia. So anger and anxiety are now triggered when you confront insects because you anticipate people interfering with how you will cope with your phobic situation. Or social anxiety during your teenage years may have added embarrassment into trying to confront your wasp phobia. So now when you have to cope with the fear from wasps, you also feel embarrassment from your anticipated peer’s judgements.
Examine your coping strategies: In most cases, the (negative) coping strategies that you have previously employed have gradually transformed your fear of a situation into the current phobic situation with panic attacks. With repetition sustained over a long time period, your reactions have now made your coping strategies automated even though you try your best to keep yourself safe from perceived danger. This build up of avoidance reactions can create a complex phobic situation especially when it involves more than one fear. Aviophobia (fear of flying) can involve direct flight-related traumas, but it can also be a complex situation that involves a number of fears e.g. a fear of heights, fear of confined spaces and social anxiety. In order for you to maximise the effective use of your new therapeutic coping strategies and prevent “flooding” of anxiety, this process is made easier when a complex phobic situation has been analysed.
Define your treatment pathway: In response to the analysis of these specific and wider issues that impact on your phobia and fear, your treatment plan can then be formulated to ensure that it is individualised and goal-oriented.
How can hypnotherapy treat your phobia and fear?
Listed below are some of the ways that you can benefit when you are ready to treat your phobia and fear in Cardiff using hypnotherapy:
- Treat your phobia and fear in a controlled environment
Hypnotherapy offers you the opportunity to confront your fears in a controlled and detached environment, limiting the amount of exposure to your situation so that you are not overwhelmed (flooded) with panic. Hypnotherapy also allows you to safely deal with your fears and the removal of your panic response at an unconscious level. You can accept positive suggestions without interference of your conscious mind.
- Control of your anxiety and panic response
You may not feel that you have conscious control over your phobic response but appreciate that you have ownership of your reaction; it’s yours to change. Your hypnotherapy treatment will help you to alleviate your panic symptoms that cause you to feel so traumatised when confronting your phobia and fears. For example breathlessness (hyperventilation) is a common symptom of panic. After learning relaxed breathing techniques, these techniques will be incorporated into your hypnosis treatment so that your breathing rate and breathing style can be calmer when you are ready to deal with your phobic situation. Other symptoms like palpitations, shaking, profuse sweating etc. will also be alleviated in your hypnotherapy treatment.
- Treat anticipatory anxiety
With some anxious situations, the build up to the situation can be as bad (if not worse) than the actual demands needed to cope with the situation. Your anxious mind will instinctively play any number of random “what if…” scenarios where you meet your doom. Learning to cope with anticipatory anxiety is integrated into your phobia treatment so that you can disconnect the anxious build up to the phobic situation. You can then apply your positive resources when it is needed during the phobic situation.
- Dissociate your disgust or nausea response
Fear and panic dominate most phobias, but your panic response may combine with (or be specific to) a disgust reaction. When your disgust response is triggered, it creates such an overwhelming, internal feeling of revulsion that you are then unable to cope with this emotional response and you fear it being activated by your phobic object or situation. Disgust reactions are common with certain phobias such as a fear of vomiting, fear of insects, fear of holes, fear of germs, fear of blood, etc. They can also contribute to a penetration phobia (vaginismus) depending on your individual background history. Dissociating your emotional disgust reaction is essential for you to overcome this type of phobia.
- Treat your fear of fainting with a blood phobia, injection phobia or injury phobia
About 15% of the population have an in-built fainting response (some people sense it before fainting, whilst with others it happens spontaneously). Physiologically, fainting occurs when blood pressure spikes due to the initial anxiety and then suddenly drops, causing blood to be diverted away from the brain. There numerous physiological explanations (e.g. vasovagal response) and self protective psychological theories why a fainting response is activated. Fear and disgust are the emotions responsible for the creation of a blood, injection or injury phobia. If you have previously fainted or near fainted, it can then trigger this additional fear with the insecurity and embarrassment that can accompany it. Your hypnotherapy treatment is specific to keeping your blood pressure raised as you confront your fears and inhibit your fainting response. This particular hypnotherapy treatment technique is a method also used in The Applied Tension Technique.
- Assisted desensitisation (controlled exposure)
When you research how to treat phobias, you will see the term desensitisation or controlled exposure appear time and time again. Desensitisation is an effective way of treating phobias. By itself however, this method can be cumbersome and time consuming. Hypnosis can offer you the positive mental rehearsals that act as accelerated controlled graduated exposure away from the phobic situation. So when you are ready to progressively deal with your fearful situation, you will feel as if you have already done the practise with the appropriate positive mindset. When combining hypnosis with desensitisation, you can expect a rapid progression your phobia and fear solution.
- Treat the causes of your phobia and fear (sensitising event)
This technique is favoured less by solution focused hypnotherapists who tend to disregard the influence of the past on the treatment of a phobia. The sensitising event holds the repressed emotions contained in the memories that “cause” the phobia and generates the anticipatory anxiety (panic attack) when confronting similar future incidents. When the emotions contained in the sensitising event are released (as an abreaction), it can have a dramatic effect on the alleviation of your phobia. This technique uses regression to identify the experiences just before the sensitising event so that the unconscious details of the trauma (e.g. beliefs held at that time and conflicts that influenced the learning of the anxious response) can be studied and reframed. When you remove the roots, you set free everything above the ground to allow new positive resources to be planted. The Rewind Technique can sometimes be used with some clients with the same purpose of reframing the traumatic emotions contained within the sensitising event or panic attack.
- Visualisation of your desired positive experience
Visualisation is a powerful tool that can launch you towards the achievement of your goal. When you visualise positive change, you are creating the network of neural pathways that can be accessed more easily when you are in that situation. Hypnosis is a relaxed state where the depth of visualisation is enhanced. When you visualise in hypnosis, it’s as if you are passing those “real” imagined experiences down into your unconscious mind to help it accept that this is the new reality without actually being in the experience. Put another way, you are accessing the necessary “in-vivo” controlled exposure that can sometimes be difficult to access in real life situations. For example, when you have a wasp phobia and you want to practise your relaxation techniques with a wasp nearby without being re-traumatised with panic. It can be difficult to recreate a controlled situation involving real wasps. In hypnosis, you can do the “mind work” necessary to dissociate your panic reaction without always having to access the real life situation.
But hypnotherapy can you offer more than just visualisation when using advanced techniques. Many of the cognitive restructuring processes used in CBT can be applied during hypnosis, helping you to accelerate the change of your thought patterns towards the removal of your phobia or fear.
Contact me for more information
So when you are ready to treat your phobia and fear in Cardiff using hypnotherapy, please contact me giving a few brief details of your phobia. These details will help me understand the precise nature of your phobia or fear however obscure you think it may be. This information will be treated in the strictest confidence.
If you are ready to treat your phobia and fear in Cardiff using hypnotherapy, contact Richard J D’Souza Hypnotherapy Cardiff
Unblocking Your Writer’s Block
Defining writer’s block: The writing process, like any other art, is a creative pursuit that can pose many difficulties along the journey of producing written
material. Some of these difficulties can be overcome with practice, but one of the most infuriating problems is known as writer’s block. If you are a writer, you will probably have gone through this state at least a few times, and it would have undoubtedly been an extremely frustrating phase for you.
Writer’s block can be described as the condition in which a writer is no longer able to engage in or produce new material. As a general condition, you may experience this creative shut-down in varying forms, but ultimately, you will end up staring at a blank screen or page after a very copious period of trying. When you have writer’s block, it’s as if your ‘creativity power’ has become paralyzed and the more you try to break through your block, the more helpless you become.
Writer’s block, however, is not usually a symptom of a lack of writing skills. You can be a very successful writer, a fountain of ideas even, but you can still be susceptible to it for a variety of lifestyle and psychological reasons. And with whatever is causing your creative block, it may even occur to you during this period of stagnation (which can last from hours to years by the way) that you should quit writing altogether. This can be accompanied by a period of extreme self criticism and insecurity exclaiming “what kind of writer am I if I can’t write?”
Managing writer’s block can be helped, and sometimes prevented by understanding what the condition is, appreciating what traits you bring to your writing projects and being aware of the situation and conditions in which you write.
Does writer’s block only affect writers?
Whilst the term “writer’s block” is primarily associated with writers who write novels, it can affect anyone who produces creative written content e.g. students working towards your degree or higher degrees, playwrights, poets, scholars, television producers, article writers in magazines or newspapers, blog writers etc.
A similar “creative block” is commonly experienced by professionals required to produce creative materials, content or products. This list can include artists, architects, sculptors, designers, composers, musicians, songwriters, inventors, teachers, researchers and choreographers. In a much broader sense, a ‘mind block’ can also affect business professionals involved in problem-solving and project management roles.
When you are stuck in your block, you may have gone deep into a project, are now committed to completing it, but you fear that the solution evades you in the time required. As the stress and pressure mounts, it further inhibits your creative abilities to complete the task.
What happens when you have writer’s block?
Consider the mind as a vast lake. Below the surface of the water is your creative subconscious mind that gives you access to your creative zone. It is brimming with stimulating ideas, enriched past experiences and inspiring emotional content. When you are writing expressively, you can freely access the content below the surface and apply your creativity to the task in hand.
But when stress, anxiety and negative beliefs are overwhelming you, access to the content below the surface is obstructed. The surface of the vast lake freezes over. Your creative (subconscious) mind is blocked and you are left to operate from above the surface of the water (using your conscious mind).
Your conscious mind struggles to work by itself. The conscious mind can function, but its concepts are slow, rigid, structured and at times, dull. When your subconscious mind is at hand, your inspirational flow of ideas and emotional creativity can be accessed. The collaboration between the two parts of your mind forms a creative unity that is inspiring and abundant.
At a physiological level, excessive adrenaline and cortisol levels created by stress and negative emotional states cause your brain waves to function at a higher Beta level. At this level, your brain struggles to be creative. When you are in your relaxed creative zone however, the brain waves operate at the Alpha level. At this level, there is a reduction in stress hormones and an increased production of serotonin that can balance your mood and give you open access to your creativity.
What causes writer’s block?
Since the process of writing is usually a day-to-day requirement for the writer, you will discover that many of the causes of the writer’s block are related to your personal lifestyle and habits. If you are a diligent writer, for example, you may have been overly focused on the prospect of completing certain milestones in the time required. But, as a consequence, you have had to sacrifice your resting periods and indispensable full night’s sleep. As you settled on this poor sleeping habit, your brain began to decrease its efficiency and it no longer offered you the surge of creativity you always received in a less pressured lifestyle.
The process of engaging with your creative work is now the hardest phase because your body and brain are not rejuvenated with the needed rest. Coupled with this, there can be the issue of poor eating habits, over-reliance on addictive substances (like caffeine, alcohol and nicotine), a lack of exercise as you attempt to maximise time efficiency. The writer’s block will easily become the standard mindset if your body and brain are not getting the balance of creativity, rest, nourishment and tension-release from exercise. The mind becomes deeply affected by fatigue and “mental fogginess”.
If you are working from home and balancing family life, the slightest distraction from family commitments can justify extended periods of frustrated “clock-watching”. You become agonisingly aware that if you happen to find the key to open your creative door, then it will need to be shut again within a short period of time to meet the external family demands.
A more subtle cause of writer’s block can be related to your organisational skills. The writer’s block is a condition in which your mind is paralysed, unable to manage a complex task with diplomacy and ease. Therefore, some of the causes that breed the writer’s block can be your unrealistic management of tasks. You can be having too many irons in the fire, trying to handle different and unrelated tasks at the same time, for instance, trying to write while using social media and then over-planning the future. In addition to this, you may have made the environment in which you write too distracting. Constant stimulus from the outside world answering trivial emails for example not only decreases your focus and productivity but also drives you toward procrastination. When faced with frustration, responding to the email waiting in your inbox can seem like a temporary honourable achievement. Meanwhile, the available writing slot is getting shorter!
The approach that you use in organising your work is also extremely critical to the rate of your productivity. A lack of realism when dividing your time and work tasks, writing your draft and finding the suitable ideas for your piece ultimately decides how much you will be able to complete. The general cause for this mismanagement is being a perfectionist in the handling of your projects.
Lastly, a common cause that produces a writer’s block is the awareness of pressure to meet creative demands in your day-to-day life. You are probably familiar with the feeling of frustration as soon as you face a blank screen. It can be accompanied by a fear of failure and associated financial worries. This constant anxiety takes you further away from the creative control that you seek. It impedes you from writing imaginatively and stifles your confidence. As your anxiety levels increase, it affects your level of concentration and ability to recall information. Without these valuable internal resources, you are almost guaranteed to have a writer’s block
How is the condition diagnosed?
A writer’s block does not need an expert to diagnose your condition since it is a subjectively recognised. Its presence is likely to be detected as you fail to produce any acceptable content after trying for hours or even days. You may not want to acknowledge to your peers that you have writer’s block as it could define your failing. Instead you persist with “trying” in the hope that some miracle will surface and rescue you from your helplessness. For how long you struggle in denial is your own subjective boundary to establish. Once admitted however, it may then release you from your chains and allow you to recover. You are free to admit that you have the condition and invite others to empathise with your plight.
Major Common Symptoms:
A writer’s block has distinct symptoms that can intervene at all stages of your writing work. Recognizing them will help you understand the severity of your writer’s block and what lifestyle areas you can focus on to release it.
One major symptom you are likely to experience during a writer’s block is a gripping feeling of brain fog. This state reduces your ability to concentrate or think creatively. It is a mental state where your vision is severely limited by the “fog” and as a consequence, you form very poor writing scenarios. When you are experiencing this brain fog, you will find it very hard to write coherently or follow the plot line that you initially decided.
Another common symptom of writer’s block is that of defenceless distraction. You have gone to endless trouble to prepare your ideal creative mood. You sit there poised with the keyboard on your desk and screen in front of you. But instead of progressing with your ideas, the slightest noise or physical imperfection leads you astray. Then your own thoughts send you on another diversion that achieves everything else but the writing task. Irrelevant ideas and activities fill your time until you leave your work-station infuriated and in need of a break; only to return refreshed and ready to start the whole bewildering process off again.
Another symptom that typifies writer’s block is the absence of inspiration. You have a reservoir of ideas and scenarios listed in your journal, but you seem to return back to your starting point with no substance in which your ideas can flow. As you rebound from one meaningless idea to another, your mind gradually becomes disinterested and fatigued. You long to recapture the good old days when resourceful and inventive ideas would spark your creative engine. Your growing apathy depresses you, knowing that there is a world of unceasing ideas that surrounds you. Somehow you just can’t connect with them.
Frustration and anger filter through all of these common writer’s block symptoms. These emotions have secured themselves to the whole process of your writing. You grow more helpless and irritated as you type each sentence. You review the meaningless content on completion, delete it and then churn out another sentence in the hope of a revelation.
Whether writing as a hobby, occupation, or ambition, the symptom of frustration will question your desire to pursue any of them further. As it takes over, it can penetrate into the deeper essence of your creativity. In the end, these and many other psychological symptoms can make the condition of writer’s block a torturous suffering for any creative soul.
Given the serious symptoms that a writer’s block can create, being ready and motivated to subdue its grasp on your creativity should be paramount to ensure your longevity. But like most situations where there are multiple demands, the strategies that prevent a writer’s block (the worst case scenario) may only be heeded after it has struck. Only then does it serve as that “wake up call” that can ensure you apply a balanced approach to your writing and give attention to yourself.
The nature of the writer’s block is not beyond your conscious understanding. You probably know exactly what causes it and maintains it, and in light of these, you can arm yourself with the following techniques and treatments to manage it.
Initially, address the poor lifestyle issues that have become a reflection of your struggle. It may seem to be ignoring the primary issue (your need to produce written material), but your mind and body needs nourishment (healthy eating) and recuperative sleep in order to be creative again.
Then, take an objective look at your writing approach. Analyse your organisation plan that formulates your writing process. What are the measures that you go through in every writing project? Usually, by having a schedule, brainstorming and using outlines for writing drafts, you will guide yourself right back into the heart of productivity. In the same vein, eliminate distractions where possible and improve your work environment to cut out many sources of procrastination.
In order to drive your mind out of the mental inertia, you can provoke your mind by reading an interesting book. Reading can entirely influence your thinking and ideas. One of its benefits is its effectiveness in placing you back in an imaginative and creative mindset.
Additionally, you can flush out your physical tension with a refreshing brisk walk around your local area. Physical activity forces deeper breathing techniques that can clear your mind of clutter.
Once you are back home and ready to write, focus on one more effective treatment: humility. Perfectionism is a paralysing thinking habit. Be prepared to tolerate the first mediocre paragraphs, the recurring incoherent ideas in the draft and the holes in your plots. They are a necessary human component of any writing project. In other words, be more realistic about the imperfections in your work as they are; it is only when writing them that you can discover them and weed them out.
How can hypnotherapy treat writer’s block?
If you are struggling with your self help strategies and are no longer responsive to your peer support, decide on a timescale in which you will seek professional external help. Someone who is objective to your situation can identify solutions that are limited by your own perspective. Hypnotherapy offers a number of solutions at different levels.
Fortunately, writers, like just about all other creative professionals who use their imagination in their skill are highly responsive to hypnosis. You can experience rapid changes from the implementation of hypnotherapeutic techniques.
Hypnotherapy can reduce your stress and anxiety symptoms
Stress and anxiety symptom reduction is an integral part of your hypnosis treatment. You will feel more relaxed about your condition and the way that it is affecting you. Detaching these symptoms will help you feel less affected by it. You can then objectively focus into your block with potential solutions.
Hypnotherapy will help you deal with your lifestyle issues
The negative lifestyle habits that have accumulated due to your writer’s block like eating habits, poor sleeping patterns and lack of exercise will be examined with suggestions to address them. Some of these habits (like smoking and habitual drinking) and major lifestyle changes (like bereavements and relationship changes) can be treated specifically where they seem to be having a direct negative impact on your creativity.
Hypnotherapy will analyse your work situation and working methods
Some work situations and working methods are counter-productive to your creativity; they serve to distract you rather than stimulate you. You may be helplessly and habitually clinging to them believing that they benefit you when, in reality, they stifle your creative potential. Some work situations need a deeper acceptance and humility that can be accessed and boosted in a therapeutic treatment. This can ensure that you continue to be inspired by your talents without being envious of others.
Hypnotherapy will identify your emotional blocks and negative traits
If you don’t already know which negative emotions and traits are exacerbating your writer’s block, your hypnotherapy treatment will be instrumental in identifying them. If you already know what they are, hypnotherapy can help create strategies to reduce their intensity.
Hypnotherapy will re-establish your creative zone
As your negative psychological structures are flagged and then demolished, the aim is to reposition the good structures and create new ones that will redefine your creative zone for writing. This rebuilding process will lift your stress, depression and anxiety. It will also boost your self esteem, placing you back within your core self definitions as a writer.
Hypnotherapy will help you practise self hypnosis
Your continued practise of self hypnosis will keep your creative writing zone active and ensure your longevity. It will also help you to be mindful of internal and external changes that affect your creative zone. It is continuously evolving throughout your career, even with positive experiences and it needs to be resilient to withstand these changes. Learning and practising self hypnosis is an essential part of your hypnotherapy treatment.
Writer’s block conclusion
The writer’s block is a “roadblock” that every writer has to face in any process of writing. When its effects are troubling you, you can be reminded that most writers have already wrestled with them and come through them successfully. In other words, this condition is not a quality of poor writing skills. Instead, it is a symptom of many of the ill-made conditions under which you formulate your creative work. In knowing the causes which produce this condition, you can begin to be more conscious of your bad habits and poor lifestyle choices that surround this creative pursuit. As you improve your lifestyle and habits with reference to the treatments already shared, your mind will once again climb to its maximised creative performance.
For further information on how to overcome your writer’s block, contact Richard J D’Souza Hypnotherapy Cardiff.
Affirmations – Unveiling the power of words
What are affirmations? Words have extreme power. When you communicate, your words can not only influence others, but can also transform your internal state on a deep and profound level.
Affirmations are powerful, positive statements that aim to direct your conscious and subconscious mind, challenging previously held unhealthy and negative thinking patterns. When they are spoken with conviction, they can alter your thoughts, emotions, beliefs and behaviour. When used intentionally to create change, they can help project you into your achievements.
What are the benefits of using affirmations?
Affirmations have helped thousands of people make important changes in their lives. They work because they have the ability to program your mind into accessing and believing the repeated statements and concepts. There’s more on why and how they work (or don’t work) later.
There are several benefits of using positive affirmations, which include their ability to:
- Motivate you to act. And when you action your goals, it further boosts your desire to continue your actions.
- Concentrate on your goals. Goal achievement is helped by persistently keeping your mind focused in the “goal zone”.
- Change your negative thought patterns into positive ones.
- Influence your subconscious mind to access new beliefs.
- Help you feel positive about yourself and boost your self confidence.
How do you create affirmations?
The most common practise of creating affirmations consists of using these five stages.
Stage one: List your negative features
Make a list of what you consider to be the negative features or qualities about
- You as a person, or
- How you cope with life, or
- The situation you are in (home life, work life, relationships).
Your list could be made from your own conclusions or from external criticism (past or present). You may have held onto some of these past comments especially if they were made from authority figures when you were young. At this stage of the process, you don’t have to judge the accuracy of what people have said to you; just formulate a list.
As you make the list, note any general traits such as “I tend to dwell on or be sensitive to what people have said about me” (relating to possible low self esteem and social anxiety issues).
Then, as you identify any common themes, focus your attention on any part of the body that feels tense. For example, it could be a feeling of tension in your diaphragm or in your shoulders. This connection between your negative feature and location in your body is discussed below in stage four.
Stage two: Rephrase your negative features as a positive affirmation
This stage involves identifying and expressing the (positive) opposite, or antonym of your negative feature. You can use a thesaurus to assist you in this stage of the process. Using the example above, a tendency to hold on to criticism could be rephrased as the following affirmation: “I am feeling empowered and more confident as I release external criticism”.
When identifying the new positive words, note the words that resonate with you as suitable and believable replacements to the negative feature. Some words will be moderately positive and some extremely positive. Ranking them can help decide if you are ready for a small or profound change of beliefs.
There is more information on how to write effective affirmations (also known as suggestions in self hypnosis) in the following article, in the section entitled “Creating suggestions”.
Stage three: Repeat your affirmation regularly
Speak your affirmation (silently or verbally) for five minutes, at least three times a day. You can say your affirmation whilst doing something repetitive like putting on make-up or shaving. This has the visual benefit of seeing your facial expression and adding emphasis in front of a mirror.
You could also repeat your affirmation whilst in a relaxed state as a “suggestion” when you practise self hypnosis. Even writing or typing your affirmation can help engage your mind and body (as kinaesthetic learning) into your affirmation.
Make the process of repeating affirmations a regular habit to integrate the desirable state that you seek.
Stage four: Anchor the affirmation into your body
Place your hand onto the area that caused your discomfort when you made your negative features list. As you say your positive affirmation, breathe with your hand on the area of discomfort, as if your combined exhalation and hand placement is soothing or releasing the physical tension in that part of your body.
Stage five: Receive your affirmation from an external source
If you feel uncomfortable about asking someone else to repeat the affirmation to you, make a recording of your own voice saying the affirmation. Then play the audio recording back to yourself. There is nothing wrong in being your own coach at times!
Examples of affirmations
Affirmations are positive statements that many people use to boost their confidence or feel in control of a situation. They may be used for achievements, general happiness, health, motivation in work, or even improving relationships. Here are some example suggestions to help get you started:
- In order to feel more confident about achieving success in your life, you can phrase your affirmation as follows: “Achieving success is a simple process, and I am committed and empowered to be successful in my life.”
- Affirmations like, “I am passionate about my job and committed to fulfilling my ambitions” can be used for inspiration towards your job.
- To motivate yourself to adopt a new habit or stay away from a negative one, you can use affirmations like: “I am focused on achieving my ideal weight of X kg by following a healthier lifestyle.” Or “Each day I am finding it easier to quit smoking as I find new healthier habits to replace my old unhealthy ones.”
- Affirmations to improve relationships with partners can be phrased as follows: “I love who I am, and I am openly attracting positive relationships into my life.” Or to improve your relationship with your children, you could use: “I am guiding my children to be the best version of themselves.”
Affirmations: common question and answers
Are affirmations best said every day?
You do not have to follow a hard and fast rule about frequency and timing of self-affirmations. However, psychotherapist Dr. Ronald Alexander of Open Mind Training Institute believes that repeating affirmations 3 to 5 times daily can significantly help reinforce positive beliefs.
Can they help someone with anxiety or depression?
Whilst affirmations are not designed as cures for anxiety and depression, they do help to engrave feelings of calm and hope as part of a total self care programme.
Can sleep be improved with affirmations?
Are affirmations just another name for positive Mantras?
Affirmations are “belief phrases” that instil feelings of positivity and happiness, while helping to change thoughts and attitudes. Mantras are spiritual or religious sounds or phrases that apparently have no verbal meaning. Mantras act as vehicles to help you access heightened states of awareness.
Why don’t affirmations work for some people?
Some people often state that affirmations do not work for them. There are two fundamental reasons for this. Firstly, positive affirmations are coming into deep conflict with your own internal negative feelings.
A study by the University of Waterloo addressed this issue by stating that whilst positive affirmations may benefit people with high self-esteem, they may actually be harmful and backfire in “negative” individuals who probably need them the most. This group included those with severe low self esteem, anxiety, self doubt or depression.
In the study, when the negative individuals used affirmations, they felt that the positive statements were in deep conflict with their prior negative belief system. In the short term, the affirmations actually made them feel worse about themselves. Ironically, these negative individuals felt better when they were allowed to “speak” badly about themselves, because the statements were compatible with their already-negative belief system.
In order to gain the benefits of affirmations without harming your mental health, it is suggested that you start by going neutral instead of starting with “very positive” affirmations. By introducing reality-based neutral statements, your brain will not trigger bad feelings or reject the status quo. Adopting neutral statements like “I am learning to accept myself as I am” or “Today I am feeling OK about myself” will give you a fighting chance to generate real change and appreciate the benefits of affirmations in progressive stages.
The second reason that affirmations don’t work for you is because your affirmation practise and structure is wrong.
Making use of positive affirmations at times when you are not feeling good about yourself or about something will again make your brain come into conflict with what it feels and what you’re saying in your affirmation. The solution is to repeat affirmations in your Alpha State (a state of mind that is more open to accepting suggestions). By accessing your Alpha State, it will help you to embrace a belief with greater power and efficiency. The best ways to attain an Alpha State are by using breathing techniques, meditation and self hypnosis prior to repeating your affirmations. You can also use recorded or self-recorded audios containing your affirmations to enhance their internalisation.
Finally, it is important to make sure that you format your affirmations correctly. For example, aim to focus on what you want to achieve rather than what you are trying to move away from (or don’t want). There is more helpful information on writing effective affirmations (also known as suggestions in self hypnosis) in the section of this article entitled “Creating suggestions”.
Affirmations are powerful self-help tools to influence changes in your moods, feelings, thoughts and habits. They require practise to be effective. If you are struggling to make affirmations work for you however, consider consulting with a professional hypnotherapist who can help you to create and structure your affirmations. They can also use hypnosis to help internalise your affirmations as believable suggestions. You can then continue your self-help programme independently, developing your affirmations/suggestions to transform different aspects of your life.