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
Health Anxiety Treatment Cardiff
Health anxiety treatment: Health anxiety is the irrational and excessive preoccupation with having (or developing) a serious mental or physical medical condition. The condition is also known as illness anxiety disorder, (psycho) somatic symptom disorder and illness phobia (nosophobia). Health anxiety can be considered a category of OCD due to the obsessive nature of your health fears and ritualised compulsions to alleviate those fears.
In psychiatry, the terms hypochondria and hypochondriasis are also used to identify health anxiety. Unfortunately these terms have developed negative connotations. Being labelled a “hypochondriac” can be wrongly misconceived as being someone who is always ill or who has a tendency to “moan about everything that is wrong with them”.
In reality, health anxiety is a serious mental health disorder in which you can feel like a prisoner inside your own body. In a UK study, nearly 20% of those in hospital clinics met the criteria for having health anxiety. Accepting health anxiety can involve many challenges in your health anxiety treatment.
Health anxiety treatment: Types of health anxiety
There are two main categories of health anxiety. Each one tries to manage the discomfort of their symptoms. Some sufferers have traits in both categories however.
Health anxiety with avoidance behaviour: This type avoids attention, new information, diagnoses, and anything else that you have (mistakenly) connected as triggers for your symptoms e.g. exercise, drinking caffeine, television dramas, media articles etc. By playing silent or suppressing your thoughts, you believe that “not knowing” is a better way of coping with bad news. You don’t want to have your fears confirmed and go through the agony of major treatment. Instead, you deceive yourself that “it’s probably nothing”, hope that the symptoms will go away and potentially neglect your health for extensive periods. Some avoidant sufferers believe that your condition is (or that you are) not important enough to warrant treatment. You may be convinced that you are beyond help.
Health anxiety with reassurance behaviour: The category of health anxiety seeks attention, new information and diagnoses in order to be reassured, but the depth of reassurance is superficial. You hope that endless searching on the internet will give you the information that you want, but it rarely satisfies your need. Craving a certain kind of reassurance, this health anxiety sufferer is more vocal about signs and symptoms and this can be frustrating for your family members and friends to keep hearing about your ailments. Depending on your level of insecurity, you might complain to people close to you hoping that they can make an emotional connection or even open up to complete strangers in search of that novel reassuring response. They may have little or no medical knowledge, but their lack of medical authority is irrelevant. Those who have medical expertise could give you the release from your health anxiety but only if meets your specific emotional need in that moment. Frequent visits to the doctor complete the circle of help that is available to you. Yet the medical opinion you are offered is not convincing enough to give you long term reassurance, despite the tests showing negative results.
Is Munchausen Syndrome the same as health anxiety?
Munchausen syndrome (also called Factitious disorder) is a rare psychological condition in which the sufferer feigns or causes their illness in order to gain special attention or sympathy. You might impose it on yourself or somebody that you are caring for (also called Munchausen syndrome by proxy). Munchausen syndrome is characterised by manipulation of test results, lying about symptoms, harming yourself to create symptoms and seeing different medical staff who might believe that your symptoms are genuine. Health anxiety is different to Munchausen Syndrome because with health anxiety, you believe that you are ill but you do not manipulate your test results.
What is Malingering?
Malingering is similar to Munchausen syndrome in the way that the symptoms of illness are manipulated. Whereas Munchausen syndrome has no clear cause, malingering is motivated by personal gain. It might be financial gain from insurance claims, time off work, a reduction in work obligations, prescriptions for controlled medication or avoiding military duty and prison time.
Health anxiety treatment: What causes health anxiety?
There is no single cause of health anxiety. A combination of background factors, traumas and coping mechanisms are likely to contribute to developing this condition.
There are some factors that can make you more vulnerable to experience health anxiety. These include:
Genetic factors – Your genes may predispose you to develop generalised anxiety. This can influence the development of certain mental health conditions. This does not mean that you are destined to develop health anxiety however.
Personality factors – You may be a “born worrier” or develop traits to worry from parental conditioning. The tendency to worry or struggle with uncertainty will increase your potential to develop health anxiety.
Life experiences – Many beliefs, attitudes and behaviours are learned from your parents and other significant authority figures. You will learn their values from what they say, how they say it, what they do and how they react to situations, particularly with reference to medical situations. This may then influence how you react to your own (or their) medical experiences.
As a child, these experiences can include:
- Personally being ill or other family members being ill.
- People close to you dying suddenly from an illness. Being made aware of your family member’s illness-signs and symptoms (that was the cause of their death).
- Being overly protected from illness as a child which can then influence you to be more fearful and insecure if you then suffer illness as an adult.
- Developing negative definitions of your personal health and the general wellbeing of your body. This can be formed by the amount of illness you have previously suffered and comparisons that you make to other people’s health.
- The timing of when you have sought medical attention after being concerned about possible signs and symptoms and the outcome of that medical diagnosis. For example, health anxiety can be formed when you have initially suppressed your health concerns, believing your condition to be benign. Then some time after, you are diagnosed with a serious illness and attribute your delay to seek medical help as the cause of your serious illness. As a reaction to this situation, you may then consider the trauma as “proof” that a premonition or physical sensation in the future must be more serious than it actually is.
Adulthood vulnerability factors
As you move into adulthood, your life experiences may involve having a career in which the performance of your body is essential to your success. Musicians, singers, dancers, sportspeople, surgeons etc. are all involved in perfecting skills with the precise functioning of body organs and muscle groups to the level of professional peak performance. Your peak performance state of awareness can be instinctive. But the effect of injury, illness, stress, periods of under-performance and performance anxiety can cause you to become hypervigilant to bodily changes when performances aren’t perfect.
As you work on the solutions to your performance, you can be convinced that psychosomatic sensations or tightness in the body are more serious health conditions and problematic causes of your under-performance. The bodily sensations become the new focus of your attention during your performances. This distracts you even more from the demands of the immediate task and becomes another issue that takes you further away from your peak performance level.
In addition to vulnerability factors listed above, certain triggering events can also reinforce the development of your health anxiety. Again, experiencing further personal illnesses and grieving illness-related deaths to someone close to you are important reinforcing events.
Other triggering events can include external stressful and anxious traumas like a relationship breakup that coincide with periods of illness. During this period of hypervigilance, both of these events can become subconsciously connected so that when there is say a future illness, it generates subconscious anxiety or stress symptoms. Or when you have future period of stress or anxiety, you feel emotionally “unwell” without being able to formally diagnose your illness.
Learning experiences can also act as triggering events in the development of health anxiety. Sensationalised or dramatised portrayal of illness in the media can influence certain viewers to believe that these traumas are factual. Without filtering your understanding of the content, you may be traumatised by the media viewing.
Traumatic learning experiences can also triggered during medical training. When studying medicine, you may not have anticipated the near-fatal consequences of certain signs and symptoms that you have personally experienced (and possibly ignored) before your medical studies.
Health anxiety treatment: What causes health anxiety to persist?
The health anxiety causes already discussed can lay the foundations of a negative belief system that is highly sensitive and receptive to bodily sensations. You are likely to (mis) interpret and (over) react to these bodily signs and symptoms thereby maintaining your health anxiety beliefs.
Some of the negative beliefs that become established and maintain your health anxiety include:
You overreact to your body sensations. This is a continuous cycle in which your hyper attention to your symptoms is amplifying your experience of the symptom. As you keep noticing it and give it more importance, the sensation is intensified.
You obsess over exaggerated health issues. Your health anxiety is now distorting your perception of your signs and symptoms. Your thoughts are illogical and your irrational handling of medical issues extends the uncertainty of a serious illness.
You have developed suppressive coping mechanisms. It’s normal to dismiss some issues that cause feelings of discomfort. Thought suppression is generally ineffective and can backfire with long term issues however. “Burying” important thoughts by trying to forget them can have the opposite effect and make them persist because the emotion pushes the issue back into your awareness. This ends up making the issue more pronounced in your mind when you aren’t busy focusing on anything particular.
You are compulsive in your checking and reassurance seeking. Objectively checking your body for potential problems and health changes can be a useful self help health tool. When you have health anxiety you are desperate to know that what you have is benign however. You will check your body because this method is easily available to you. But this can cause “false positives” with your feedback because you are already convinced that the situation is malevolent. The act of checking can also irritate the area creating sensations that you now believe must be serious. Stuck in this cycle of doubt and insecurity, you then seek external reassurance with a medical opinion, but this tends to only reassure you at the surface level. Checking your body and seeking medical opinion thus acts as a temporary release from your anxiety until the next issue surfaces. The reassurance-seeking process can be more harmful to your health anxiety if you become dependent on the reassurance to function.
You overuse avoidance and safety behaviours, and are convinced that they help you. Avoiding discomfort and finding a suitable “safety” distraction is a common defence mechanism to get you through your day. But these behavioural patterns are a short-term fix to overcoming health anxiety. Some behaviour can be superstitious without ever connecting with your return to good health.
Overusing these avoidance and safety behaviour can reduce your confidence to deal with the “real” anxiety issue in the long term. For example, drinking a moderate amount of coffee is not considered harmful. If you have health anxiety and are convinced that caffeine is the cause of your palpitations, you may avoid caffeine altogether yet still find that the palpitations persist. In this situation, avoiding caffeine is a type of “safety behaviour” because it gives you a feeling of control that you are acting on the issue. The actual issue of confronting the anxiety related to your symptoms still remains however.
Health anxiety treatment: Signs and symptoms of health anxiety
When you have health anxiety you may not have any physical symptoms yet you still worry about becoming seriously ill. Alternatively, you may be convinced that normal bodily sensations or minor physical symptoms (like a “gurgling” stomach, dull aches, a minor rash or feelings of weakness etc.) are signs of a serious medical condition. With or without a formal diagnosis your hyper-attention to these symptoms can persist.
Sometimes the stress and anxiety caused by your excessive worry can create additional sensations in your body e.g. twitching sensations or feelings of fatigue. These sensations can then become the new health anxiety focus as something more serious.
Signs and symptoms of health anxiety can include:
- Worrying that you have or will develop a serious illness.
- Feeling anxious about developing the same medical condition that a member of your family has previously had.
- Being preoccupied with bodily sensations or minor symptoms developing into an acute medical condition.
- Overreacting to anyone’s analysis of your health.
- Struggling to function in your day e.g. to concentrate, relax or sleep because of your health worries. This can then impact negatively on your work, family and social life.
- Being immersed in self-examination for signs of a serious illness.
- Being overly cautious and avoiding certain people, activities or situations due to your fear of illness.
- Seeking reassurance from family and friends by frequently talking about health issues and your fear of developing an illness.
- Frequently consulting with medical professionals for reassurance about a potential illness, or…
- (Ironically), neglecting your own health and avoiding medical consultations and tests in case it confirms your worst fears of having a serious medical illness. You may even avoid medical television dramas since you struggle to separate fact from fiction.
- Giving minimal confidence to a medical diagnosis or being unconvinced about a negative test result in case something was missed. Worrying that a new symptom has developed since the test was taken and that it will need retesting.
- Constantly consulting with Dr Google by researching online for a medical diagnosis and confirming your fearful beliefs that what you have is a serious illness. This condition is known as cyberchondria and compuchondria.
Health anxiety treatment: How is Health anxiety treated?
Following a diagnosis from your doctor, treatment for health anxiety usually involves Cognitive Behavioural Therapy (CBT) to explore how your thoughts, beliefs and emotions are affecting your behaviour. In addition to therapy, anti depressant medication may also be prescribed to stabilise your condition.
How can hypnotherapy treat health anxiety?
Hypnotherapy is a viable and effective health anxiety treatment. This is how hypnotherapy can help:
Hypnotherapy can treat the anxiety behind your condition
When your physical sensations seem so real, it can be challenging to accept that this is being caused not from a serious “physical” medical illness, but from how you are worrying about your health. This shift in your perspective is fundamental to your treatment success. “Parts” hypnotherapy is an effective tool that can assist this change of perspective and deal with the subconscious emotional blocks hindering your progression.
Hypnotherapy can help you to confront your avoidance behaviour
Your avoidance behaviour is a temporary fix for your health anxiety. When you avoid something that reminds you of your illness like hospitals or medical television dramas, you feel better in the short-term. Avoidance has the long-term effect of prolonging your health anxiety however. An important part of your treatment is to build the confidence to face these situations. By confronting them, you will appreciate what coping skills are needed in those situations and acknowledge the accuracy of your imagined danger. Hypnotherapy can help you challenge your avoidance behaviour by visualising your confidence in those situations. Hypnotic techniques will enable you to break down the emotional structures that are keeping you in fear.
Hypnotherapy can reduce your reaction to bodily sensations
Your health anxiety is causing you to overreact to psychosomatic sensations. The attention that you are giving these sensations is a source of more distress. These sensations are benign, but the smallest change in feeling causes you to become more anxious about what this could be. Hypnotherapy can help you concentrate your attention into these sensations, changing how you perceive them. During hypnosis, you will appreciate that you have control over these bodily sensations. Visualisation work can be done to calm the alertness from these sensations and fade into the background of your mind.
Hypnotherapy can help you reframe the emotion from past traumas
Using regression techniques selectively, hypnotherapy can help you release the fear learned from the past traumas that are still influencing your negative emotions and behaviour. You will not be constantly dwelling on these past traumas but they act as stored “causes” in your subconscious mind. Contrary to other critiques of this approach, it is not necessary to trudge through every year of your life. Only the most relevant traumas are reframed for you to feel the emotional benefit from this approach.
Hypnotherapy can help you challenge your cognitive distortions
One of the many benefits of using hypnotherapy to treat your health anxiety is that it can be used in conjunction with other therapeutic approaches. Cognitive behavioural therapy (CBT) aims to help the client recognise and challenge the cognitive distortions that make health anxiety so distressing. They can include catastrophising events, struggling with uncertainty, being inflexible with beliefs and being convinced that your thoughts will cause future actions and situations. CBT hypnotherapy focuses on these cognitive distortions, retraining your mind to appreciate how these unhelpful styles of thinking are perpetuating your condition. Your mind can then embrace calmer and more rational ways of thinking about your health.
Hypnotherapy can help you reframe your beliefs about uncertainty
A major feature of health anxiety is your inability to cope with the uncertainty of your future health. When you believe that you are unable to control it, you adopt checking rituals and seek reassurance from others to alleviate your anxiety. These compulsions only give short-term relief however and rarely help you to tolerate uncertainty. When you can tolerate it, the compulsions can be abandoned. Hypnotherapy can help you increase your tolerance of uncertainty by helping you rehearse resisting your compulsive urges. You can learn to be comfortable “in uncertainty” without trying to excessively control it.
Hypnotherapy can help you to reduce your safety behaviour
Like avoidance behaviour, safety behaviours are (overt or covert) diversions that are carried out in order to prevent feared outcomes. They are useful when connected to an actual danger, but with a perceived danger, safety behaviours tend to prolong the anxiety; you do something else that helps you to feel better in the short term. An example can be casually asking non-medical friends (instead of speaking to a doctor) for their medical diagnosis, knowing that their opinion holds no authority and can be easily dismissed if their opinion causes you anxiety. Hypnotherapy can help you to identify and reduce your safety behaviours so that you can confront the fear behind your health anxiety.
Hypnotherapy can assist your graded exposure to health anxiety
Overcoming your health anxiety ultimately means confronting the fear that you have or will develop a serious health condition. Graded exposure is an approach that involves structured and repeated exposure to your fear. By getting acquainted with your fear you get used to the situations, bodily sensations or worries that are keeping you anxious. In the short term, it’s not unusual for your anxiety to elevate when taking a change in direction and confronting your fear. With persistence, your confidence will grow and you will be more in control of your health anxiety in the long term. Hypnotherapy is an excellent method for using your imagination to confront your worries and alter how you perceive your bodily sensations. Exposure to the situations that you are currently avoiding can be discussed and built into your treatment programme.
For more information on health anxiety treatment contact Richard J D’Souza Hypnotherapy Cardiff
OCD Treatment Cardiff
OCD Treatment Cardiff: Obsessive Compulsive Disorder (OCD) is a mental health condition that is characterised by having uncontrollable obsessions and compulsions. Obsessions are unwanted, persistent and sometimes intrusive thoughts, images or impulses that cause emotional distress. Obsessions can cause the individual to act out certain repetitive behaviours or additional mental acts (called compulsions) in order to immediately reduce the distress of the obsession.
It is estimated that about three quarters of a million people in UK suffer with obsessive compulsive disorder, with about half of those being affected severely. It tends to interfere with the majority of people’s lives around early adulthood, but can be problematic at any age.
OCD Treatment Cardiff: OCD in everyday language and OCD in reality
There are many medical terms that cross-over into everyday language. Being “addicted”, “paranoid” or “agoraphobic” are common labels that can be used respectively to describe how a person can exaggerate the enjoyment of something, fear that something terrible is going to happen or have a lack of enthusiasm for social events. But the real conditions are far more distressing than those applied in everyday language.
Similarly, being “obsessed” or “obsessing” are common terms used to give casual reference to say, being preoccupied with a person, a new hobby or with a specific goal. Used in this context, your “obsession” will absorb your time and attention in some momentary way, particularly if the event is recent. You may listen to a new song repetitively and keep singing it when you are doing something routine. Or you may persistently think about a new love interest so intensely that it can distract some moments of your concentration, but it will be placed in the context of your other responsibilities that will help your day to function.
Undoubtedly, the nature of the “obsession” can be related to negative situations like illness or death, but the preoccupation lessens when the situation has ended or when it gradually fades with the passing of time. Generally, you will still get to work at the time required, eat meals regularly, attend social events and ensure that you have a reasonable night’s sleep.
With OCD, the obsessions and compulsions have more permanence. The time spent (usually more than one hour per day) replaying thoughts or perfecting rituals will interfere with the other important parts of your life such as your health, your relationships and your occupation. There is extensive loss of control over your repetitive thoughts or behaviours. Additionally, there is little or no satisfaction when carrying out your compulsions; any relief from the anxiety is usually brief.
OCD Treatment Cardiff: Types of OCD
Your obsessive compulsive disorder can attach onto any specific issue depending on your belief system, history of traumas and reactions to those traumas. There are some common categories of obsessions and compulsions however.
Categories of obsessions can include contamination fears, orderliness and symmetry, fear of danger (and harm), and taboo thoughts.
Categories of compulsions can include rituals of decontamination, rearranging, checking, and reassurance-seeking.
You can access more information here on the common types of obsessive compulsive disorder.
OCD Treatment Cardiff: What causes OCD?
Despite extensive research into the causes of obsessive compulsive disorder, no definitive cause of OCD has been identified. Instead there are various theories that relate to possible causes:
Biological factors – Varied blood flow in parts of the brain and chemical deficiencies of serotonin (and other neurotransmitters) are indicated with OCD brain chemistry. These differences do not confirm whether this is a cause or an effect of having OCD however.
Genetic factors – Those with close relatives who have OCD can increase the likelihood that you will also develop OCD. There have been attempts to identify a specific gene with OCD, but no research has been conclusive. Where OCD is limited to only some members of the family, it may still suggest that the condition could be a learned behaviour from authority figures, rather than a genetically-linked condition.
Environmental factors – The effect of past abuse, traumas and stressful events play a significant role in the development of OCD. They are likely to accelerate its development where there are biological or genetic connections. OCD can also develop in children following streptococcal infection.
OCD Treatment Cardiff: Signs and symptoms of OCD
The severity of your mental or behavioural rituals is the major factor in determining whether you have OCD. In the early stages, you may live inside the condition and not realise its development. For some people, it may take a partner or close relative to point out that your rituals are excessive.
When OCD is suspected, it’s important to have the condition formally diagnosed by your doctor.
What are some of the common signs and symptoms?
Checking – Checking rituals are used to prevent harm, danger and avoid feelings of irresponsibility. It becomes more troublesome when the checking rituals cause you to miss deadlines (e.g. being late for work) and when the rituals have a fixed numerical routine that cannot be compromised e.g. you must check it five times or you have to start the ritual over again.
Hand-washing – Hand-washing becomes an OCD problem when you are in possession of elaborate hand-washing routines that focus more on the comfort of the ritual than the cleanliness of your hands. Hand-washing can also be problematic when you still feel anxious about contamination even after you have thoroughly washed your hands.
Cleaning – Cleaning rituals can become an OCD problem when you experience no relief from your contamination fears, despite you having spent an extensive amount of time on cleaning.
Ruminating on relationships – It’s common to obsess when a relationship has broken down; it’s part of the grieving process. With non-intimate partners, obsessing over the intricacies of what was meant by someone or whether your comment was likely to offend someone can mean more than just issues of social anxiety. It could be a sign of OCD when those conversations keep replaying in your mind and you struggle to turn them off.
Counting – Counting becomes problematic when the ritual of repetitive counting distracts you from being able to function in important situations. Or it could be a sign of OCD when you assign excessive superstitious value on to your behaviour e.g. will only take action with “lucky” numbers, and will avoid participation with “unlucky” numbers.
Despising your looks – Disliking some physical features of your appearance is common. Extensively avoiding social situations or spending hours in front of the mirror fixating on a body part that you perceive as abnormal can be linked to body dysmorphic disorder (BDD). OCD is indicated when you place too much importance to your physical features.
Reassurance seeking – It’s ok to have moments of doubt and seek reassurance from people that you trust. Continually asking for reassurance on the same issues and being told you are doing this by someone close to you could be a warning sign for OCD.
Symmetry – Organisation issues are troublesome when they exceed perfectionism. Tidying the sock draw is occasionally helpful, but OCD can be indicated when you may not really want to do the task in the first place, but need to “order it and re-arrange it” to relieve anxiety.
Fear of violence – It’s common to have fleeting thoughts about harming yourself, harming others or being harmed by others. But it could be a sign of OCD when these (sometimes intrusive) thoughts are persistent, you continually seek reassurance about these negative thoughts, or you avoid the situations that could cause this harm.
Hoarding – Most people are guilty of collecting things for that “just in case I need it in the future” moment. When those collections pile up and prevent you from routine functions because they are taking over your sleeping space or the ability to use the bathroom, then it’s time to accept that you have an OCD (related) condition.
Forbidden thoughts – Most people have fleeting taboo thoughts that you can dismiss easily. Struggling to reject forbidden thoughts, believing that they are part of your identity and avoiding those people who are connected with your forbidden thoughts can be a sign of OCD.
You can access many more of the common signs and symptoms of OCD in this article detailing the various types of obsessive compulsive disorder.
OCD Treatment Cardiff: Common Treatment Methods
Accepting that you have OCD is an early common obstacle because most sufferers can feel embarrassed and ashamed of the condition. This denial can cause more avoidance and negative, suppressive coping strategies. Like with so many mental health conditions, you will have done your best to prevent the development of your condition. But once the condition is in full swing, it can be very challenging to treat it without external help.
Depending on the severity of your condition, your GP will offer some of the following methods to treat OCD:
Medication – You may be prescribed SSRI (selective serotonin reuptake inhibitor) antidepressant medication from your doctor.
CBT – Cognitive Behavioural Therapy is a talking therapy that explores how your thoughts, beliefs and emotions are influencing your behaviour.
ERP – Exposure and Response Prevention (ERP) is similar to systematic desensitisation where you are gradually exposed to situations whilst changing how you react to them. With ERP, you are assisted by your therapist to confront the situations that cause you anxiety. Instead of carrying out the compulsion, you are encouraged to tolerate the anxiety and resist your compulsive urge.
OCD Treatment Cardiff: How Can Hypnotherapy Treat Your OCD?
The research for treating OCD with hypnotherapy may not be as comprehensive as treating it with CBT and medication, but there are smaller isolated studies that demonstrate its effectiveness. For example, hypnotherapy has been used when treating two OCD patients with contamination fears, with another OCD patient who had an AIDS-related contamination fear and again as an OCD dissociative tool.
How can you benefit from hypnotherapy?
Hypnotic states of awareness are similar to OCD states of awareness
Hypnosis can be an effective tool for treating OCD because the two states of awareness are so alike. In both hypnosis and OCD, your attention is highly concentrated; your mind will “zone out” and become inwardly absorbed into the intense “reality” of what you are imagining.
There is also a similarity with temporal distortion. When you are in hypnosis, it’s common to lose track of time whilst in deep visualisation. In the same way, during the performance of your OCD rituals, hours can pass you by without noticing how much time you have spent inside your ritual or what is happening in the outside world.
With these common features, it’s logical to treat what can be considered as a “hypnotic” condition using a treatment mode that is so similar. You won’t be surprised to know that previous OCD clients that I have treated have been highly responsive to hypnosis.
You can test your level of suggestibility here with this hypnosis test.
Hypnotherapy can help with anxiety reduction
An important part of managing OCD is about reducing your level of your anxiety. Hypnotherapy has an advantage over other therapies because anxiety reduction is incorporated into the hypnotic induction. But anxiety reduction by itself is not the complete treatment for OCD; being able to confront the emotions that dominate your obsessions so that you can resist the urge of your compulsions is also a necessary part of your treatment. When you are in a relaxed hypnotic state, you will be more receptive to suggestions that will target this treatment goal.
Hypnotherapy can help you interrupt the patterns from past traumas
Using regression techniques selectively, hypnosis can be used to change the negative emotional learning from past traumas. Interrupting the past patterns of thoughts, emotions and behaviour that have consolidated your OCD rituals will help you to break recurrent ritualistic habits that now define your OCD. But this doesn’t mean ploughing through every year of your life as is commonly considered with age regression techniques. Only the most pertinent traumas are selected and reframed for you to benefit from this treatment technique.
Hypnosis can treat the problem part of your OCD mind
Obsessions and compulsions can be intensified when you have recurrent traumas. Your feared reactions then serve to reinforce the impact of these past traumas. Over time, this habitual functioning becomes automated and gets pushed down into your subconscious mind. This process can create (what can be considered as) OCD “parts” of your mind (or ego states) that replay your OCD “programme”. Traditional counselling methods attempt to work on these issues at the conscious level, but this can be a challenging process when this OCD “programme” now resides in your subconscious mind.
In hypnosis, your subconscious mind is accessed. The subconscious OCD “programme” can be treated, adding insight into the sensitising emotional causes of your OCD “programme”. By treating the emotional parts of your OCD mind, you can relearn to cope with these negative emotions, to resist the urge to perform the compulsions and relearn that nothing bad happens when you don’t give in to your compulsions.
Hypnotherapy can be integrated with ERP (Exposure and Response Prevention) Techniques
It’s a common misconception that hypnosis will be the magic wand and will simply turn off your OCD in one session. Is hypnotherapist actively promoting this belief? If you see any hypnosis being advertised in this way, you will know not to bother giving it a second thought as quite simply, it will fail. When you enter your treatment with this expectation, not surprisingly, you will leave saying “hypnosis didn’t work for me”. ERP techniques are the effective way to treat OCD, but these techniques are not a quick fix either. ERP takes commitment and persistence to go through what can be a short-term increase in anxiety, before your condition gradually improves.
What happens in a typical ERP treatment? Under the guidance of your ERP therapist, you learn to confront the anxiety of the obsessions whilst resisting the urge to perform your compulsions. Over time, as you resist your compulsions, the anxiety fades. You progressively learn to challenge the fear that drives your compulsion and accept that nothing catastrophic follows. In other words, rather than taking the short-term “compulsion fix” that has dominated your OCD ritual, you learn to ride out the anxiety as the structure of your OCD “programme” changes.
Another misconception by the other therapies considers that hypnosis is not suitable for ERP techniques because when you are “put under”, you will not be exposed to the anxiety sufficiently to change what drives the urge to perform the compulsion. This depends on how hypnosis is being used. There is some previous research with a war veteran that demonstrates how hypnosis can be integrated with ERP techniques successfully.
Hypnotherapy offers a multitude of therapeutic interventions to treat OCD. It is only limited by the skill of the hypnotherapist employing these techniques. Other therapists may not be able to appreciate this enough if they don’t have the experience of using hypnosis. Hypnotherapy can thus be mistakenly classified as a single-approach modality in which you are “made” to change in one session or it doesn’t work. There are many reasons why other therapies outside of hypnotherapy would fail to treat OCD too, particularly if you only had one treatment session.
Hypnotherapy can treat the emotions that are manipulating your feared reality
Contained within your deceptive OCD programme of “fictional outcomes” is a mix of unwanted (and sometimes intrusive) thoughts, images, sensations, urges, emotions and behaviour. The biggest driver that formulates your OCD “programme” and convinces you that your OCD story is real are the emotions and feelings of guilt, shame, disgust, blame, fear, responsibility etc. Without these strong emotions and feelings underpinning your condition, you would be able to dismiss the thoughts and triggers as nonsense. Instead, you fear them, avoid them, seek reassurance from them and have the strong urge to immediately perform the compulsions as safety behaviour.
Hypnotherapy can help you access, welcome and embrace the emotions and feelings that overwhelm your OCD programme. As part of your integrated ERP hypnotherapy treatment, you can learn to tolerate these negative emotions and feelings that are out of control. This process of emotional desensitisation will give you the confidence to believe that the intrusive thoughts are irrational, overestimated and undeserving of those needless and time-consuming compulsive rituals. Hypnotherapy can convince you that you are strong enough to deal with the deceit behind the OCD programme, to confront the painful emotions and feelings until they pass. With hypnotherapy, what awaits you is emotional freedom from your OCD programme.
OCD Treatment Cardiff: For more information on how hypnotherapy can treat your OCD contact Richard J D’Souza Hypnotherapy Cardiff
Claustrophobia Treatment Cardiff
Claustrophobia is known as the fear of confined spaces. It is categorised as a type of anxiety disorder and as a specific (rather than a complex) phobia. The term is derived from the Latin word claustrum which translates as a “closed space” and from the Greek word phobos meaning “fear”.
Sufferers of claustrophobia have an illogical fear of being trapped in a confined space. Once trapped, you are convinced that you will have no means of escape.
Natural to the development of claustrophobic traumas is the anticipation that the catastrophic outcome is certain. The mere thought of entering this confinement is enough to cause strained breathing as if your chest walls are threatening to close in on your lungs until complete suffocation.
Breathlessness is a common feature of high anxiety or a panic attack. A panic attack is typical symptom of all phobias. With claustrophobia, breathlessness is one of the most prominent features of the panic attack.
Where possible, avoidance is commonly sought to alleviate your anxiety symptoms. But as most claustrophobic sufferers are aware however, avoidance of these confined situations just intensifies your sensitivity to the relative confinement. It also increases your desperation to evacuate when you perceive that you are trapped or about to be confined in a situation.
Claustrophobia is an extremely common phobia. It is estimated that around 10% of the population in UK are affected by the condition in their lifetime.
Types of claustrophobia
Claustrophobic sufferers fear being trapped, fear being restricted and/or fear being breathless. The history of your personal traumas will influence your perception and ability to cope with either of these situations listed below.
Fear of confined spaces
You fear the relative closeness of the walls/objects that constrain you and/or obscure your view. Without seeing “space” immediately around you, you fear entrapment. You struggle to place trust in what operates (controls) the constraint e.g. an electronic door. The sound or visible operation of the exit is a strong trigger for your panic reaction.
Your fear of these situations can be generalised or specific to one situation. They can include:
- Mechanical situations – lifts (elevators); public transport including airplanes, trains, coaches, ships; yachts and submarines; the underground and subway trains, particularly those that enter extended tunnels; carwashes; MRI or CT scans; fairground rides with limited visibility; small cars or taxis that are centrally locked.
- Structural situations – Toilet cubicles; wardrobes and closets; cellars and basements; store dressing rooms with lockable doors; any confined spaces or rooms that are dark; tight stairwells; mazes or labyrinths; mines or underground sites; tombs and coffins; shower cubicles; trailers.
- Natural situations – tunnels; caves or caverns.
Fear of being immobile
Claustrophobic sufferers also trigger anxiety when you perceive that your movement is restricted. In these scenarios, you can appreciate that there is there is significant space in the distance, but you, the situation or other people inhibit or control your movement, or demand that you “stay put”. Feeling obstructed (as you would in a physically confined space), your panic prepares your limbs for “flight” mode, in readiness to run away to safety. Without actually using up this anxious energy, this can be felt as muscular tremors in your legs (feeling “jelly-like”). Being around people and displaying your panic symptoms (tremors or desperation to leave) can then cause you to feel embarrassed, further adding to your fear cycle.
The fear of mobility situations can include those listed above (in fear of confined spaces) and the following:
- Mechanical situations – traffic jams, driving on motorways or roads with high surrounds e.g. high bushes or trees; sitting in the back seat of a two door car or taxi; using an escalator; a ride at the fairground/amusement park; revolving doors.
- Structural situations – hotels with sealed windows; being in the higher levels of a high rise building.
- Treatment situations – having a injection; needing a hospital medical procedure; being treated at the dentist/optician, or hairdresser/barber/beautician.
- Social situations – as a young child, losing sight of your family particularly amongst crowds; being in the middle of large crowds; bars and nightclubs; public speaking situations; work meetings; interviews; some social situations, some performance anxiety situations e.g. driving test; supermarket queue/line; other situations where you need to line up.
- Venue situations – inner/centre seating position (not close to aisles or windows) or crowd potential at cinemas, theatres, concert and sports venues; prisons.
- Natural situations – forests.
Fear of suffocation
The panic response which triggers breathlessness influences the claustrophobe to fear suffocation. You become hypersensitive to anything constrictive or partially constrictive touching your body, particularly over your head and respiratory organs. Environmental conditions where breathing is strained (because of heat or humidity) can also trigger anxiety with the urgent need to remove clothing to cool down and catch your breath.
Since feeling hot, sweaty and itchy are common anxiety symptoms, this fear of constriction can extend to other parts of the body when they are also constricted in some way e.g. a cast around a limb. It’s as if the immobilised limb is being “choked” of air when it senses increased temperature changes and cannot move. The reflexive need to “evacuate” your whole body from the situation causes general anxiety which can only be eased when you have “ripped off” the constriction at the source.
Fear of suffocation situations can include any of those listed above in close proximity to your body and the following:
- Clothing situations – Wearing tight-necked or tight fitting clothing over your body e.g. ties, polo neck sweaters, girdles etc.; fancy dress suits and masks.
- Apparatus/equipment situations – wearing apparatus over your face or head e.g. crash helmets, masks, breathing apparatus, medical apparatus; immobilising casts over your body; sleeping with your head under the bed clothing.
- Environmental situations – swimming under water with or without breathing equipment; hot and humid climates, being at high altitude.
What causes claustrophobia?
A combination of childhood direct traumas and indirect traumas from your authority figures (usually your parents) will have the most impact on the development your claustrophobia.
Some of the most traumatising childhood experiences include being accidentally (or purposefully as a game or as a punishment) locked in a box, cupboard or small room; being trapped in darkness; getting lost in a relatively confined space e.g. a series of tunnels; being separated and losing your parents in a crowd of people; being left for a period of time or abandoned in a confined space (e.g. the car) by your parents; near drowning in deep water; getting your body, particularly your head stuck or trapped somewhere.
Your biology can also be connected to your claustrophobic fears. Previous childhood bullying involving near-suffocation (being strangled) can also contribute to adult claustrophobia.
Spatial distortion is often identified as a cause of claustrophobia where you underestimate the horizontal distances of objects. However, it is unknown whether this distorted spatial perception is biologically linked at birth or is over-developed through trauma. Someone with a spider phobia is similarly likely to give an exaggerated account of their last spider trauma and the apparent size of the arachnid. Has this size distortion come from birth or learned from traumatic experiences?
Most people can recall where they were and give precise details of their location at the time of an emotional experience. These experiences can be good or bad. Some people are extremely location-sensitive; usually those who are visually or spatially-oriented learners. With this learning style you can prioritise making an intense association with the physical features of your location (e.g. the size of the room) and your emotional experience, over what you were doing in the situation. With a visual learning style you may be more vulnerable to developing spatially-oriented fear, typical of the beliefs held with claustrophobia.
Click this link for detailed information on the general causes of a phobia.
Major Common Symptoms
There are numerous claustrophobic symptoms that vary in severity including:
- Breathlessness, strained & rapid breathing (hyperventilation). A history of asthma attacks may complicate this symptom.
- Choking sensations.
- Body tremors, particularly in the legs. The legs feeling “restless”.
- Increased heart rate.
- Changes in temperature in the form of sweating, hot flashes or chills.
- “Butterflies” in the abdomen.
- Feeling light-headed or faint.
- Nausea or vomiting.
- Nervous diarrhoea.
- Numbness and tingling.
Living with claustrophobia
As a child, regardless of how you have acquired your claustrophobia, you will continue to avoid these confined spaces to alleviate your anxiety. If your family understand your condition and treat it sensitively, it will limit the frequency of your panic attacks.
Most situations have alternatives. Lifts can be avoided where stairs are available. The learning value of a school trip and the trauma of using a school bus/coach for transport can be assessed by all parties involved. If the family situation allows, the parents may provide their own transport. With family holidays, where there is a fear of flying, the family can agree to stay in UK or use an acceptable alternative method of travelling.
As a growing child, you begin to understand the physiology of your condition. This helps you to anticipate and avoid many confined situations. But the need to confront them becomes a more of a challenge during teenage years, when there is growing pressure of social conformity. Fear of embarrassment (katagelophobia) connected to a social display of your panic attack adds another layer of anxiety to the fear of confined spaces. Teenagers with social anxiety want to avoid any behaviour that draws attention and is likely to cause humiliation in front of your peers. Amusement parks, large crowds in bars and nightclubs, and centre seating arrangements in concert or cinema venues are just some of the popular youth culture situations that could trigger panic attacks. Having the confidence to admit the condition can be a dilemma because it could be a source of ridicule by less sensitive members of the peer group.
Some of these confined situations can affect the teenage pupil on a daily basis during school, affecting formal and informal public speaking situations. They can disrupt academic performance with the added stress during tests and exams. Excessive anticipatory anxiety may be detrimental to school attendance levels causing the teenager to suffer panic attacks each morning.
If the claustrophobia and social phobia is mismanaged, the teenager or young adult will continually associate feeling safer when you are outside of the confined social situation. With each hurried evacuation, the urge to suddenly dash out of the situation becomes more impulsive. This can impact on infrequent but necessary situations like being stuck in traffic, having injections, medical procedures, MRI and CT scans, dental visits and other treatment situations like the barbers/hairdressers. The need to avoid the embarrassment of this panic response can even affect the development of relationships causing the abandoning of first dates, only to regret the cancellation after. If you have overcome this initial hurdle and the relationship flourishes, meeting the partner’s best friends and family can be traumatising.
Work life can have its claustrophobic moments too, affecting participation in meetings and when speaking in public. Inevitably career progression can be hindered, avoiding interview situations and assessed presentations that are necessary for promotion.
As more situations are avoided and opportunities are lost, the young adult may then be ready to assess the need to seek help. The subconscious layers of fear are well-formed at this stage however. To overcome it will demand a strong, determined desire and a reasonable period of behavioural adjustment.
Professional help is still beneficial at this stage. The therapist will objectively evaluate the significance of the background traumas and identify the specific treatment criteria that will progressively alleviate your claustrophobia.
Phobias are not usually formally diagnosed by your doctor. Observations by close family and friends may be met with a period of denial before fully accepting the condition and how it continues to affect you.
Self-help – Where possible, constructive avoidance is the most common self help treatment method. But avoidance is usually a short-term fix without developing any skills and techniques to overcome the phobia.
When you are ready to confront it, effective self-help methods however can include the use of breathing techniques to manage the general anxiety symptoms, particularly the fear of suffocation.
Progressive self-help methods will consider your subjective criteria that exacerbate the fear, combined with repetitive, graduated exposure to those confined situations. Using this method, breathing techniques are used to keep the anxiety at moderate levels before gradually increasing the confinement of the physical environment. This will prevent high levels of anxiety or “flooding” which can have an adverse effect on overcoming the phobia.
Choose criteria in which you feel comfortable first, and then add to the intensity in gradual stages. The criteria can include:
- Defining each situation as one where you can choose to calmly vacate (where possible).
- Assessing the relative physical confinement of the room or situation. Evaluating the notable design features and their position e.g. opening windows to “give air” and to permit a view, and sitting towards the aisle etc. (For many claustrophobic sufferers, how far you can see out into the distance is a significant feature of your anxiety management. You may be physically confined in the similar dimensions of a situation e.g. in an airplane or glass lift, but just because you can see out of a window, it will make a huge difference to your anxiety and drastically reduce your fear.)
- Establishing the number and proximity of the exits.
- Gradually extending the duration of the confinement. Aim for the anxiety to subside before changing the confinement of the situation or leaving the situation if possible.
- Aiming to access personal control of the exits if possible, rather than mechanical control or indirect control by another person.
- Establishing how many people are present in the situation and your relationship with them. Are they sensitive to your anxiety?
- If you are having a professional treatment, learning more about the treatment process and what you are likely to experience.
- Assessing how much you trust the professional directing the situation. Is there any benefit by admitting your fear to them? Can this trust be developed before the treatment situation?
- Identifying a helpful purpose for yourself in the confined situation e.g. practising breathing techniques, meditation, or mindfulness, cooperating with the treatment process, managing your time with activities if there is extended periods of boredom, learning presentation skills if giving a presentation etc.
- Practising using any “suffocating” or confining apparatus/equipment outside of “real” situation e.g. learning to spend time with a face mask on, relaxing in your own company or with someone you trust who can give you assistance if your anxiety is excessive.
Other treatment methods include:
Medication – Your doctor may prescribe antidepressants or an anti-anxiety medication in order to help you treat your anxiety symptoms. Prescribed medication can be combined with therapy.
Cognitive Behavioural Therapy (CBT) – CBT is a talking therapy that focuses on the negative thoughts that drive your fear. The treatment may combine exposure therapy to help you overcome your phobia.
How can hypnotherapy help you overcome your condition?
Your hypnotherapy treatment will use a combined approach to help you overcome your claustrophobia including regression techniques to remove the cause of your phobia, controlled exposure (systematic desensitisation) and panic control methods. Visualisation techniques, similar to those used with virtual reality computer simulations will be integrated into your treatment to realign your spatial distortion.
There is more information in this link on how hypnotherapy can treat your phobia.
For more information on treatment for your claustrophobia 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
Restrictive Eating Behaviour
Restrictive eating behaviour goes beyond what is commonly termed “fussy eating” or “being picky” with food. Restrictive eating can start in young childhood as displaying a preference for a limited diet. As the child grows up, the repertoire of food choices remain small and may even become narrower in response to a various individual and social experiences.
Meal preparation for a young child with restrictive eating disorder can be challenging for the food preparer. The child may prefer to remain hungry when encouraging them to try new food and offering no suitable replacement. As a parent of that child you can then feel that you are neglecting them and failing to give them nutritious meals. The tension at meal times can increase when the food preparer is enthusiastic about cooking and finds that the time spent on your gastronomic delight does little to inspire the child’s appetite to eat it.
As a disorder, restrictive eating has changed from Selective Eating Disorder (SED) to the group term Avoidant Restrictive Food Intake Disorders (ARFID). It can also be termed as a Food Neophobia.
Do you have restrictive eating problems?
With restrictive eating habits, there is usually a sensory aversion to the unwanted food. The appearance of the food, the colour, the presentation, the taste, the texture, the temperature and/or the smell of the food causes disgust or an anxiety response (panic attack). Seeing the food nearby or talking about the food is enough to provoke the negative response.
Generalised avoidance patterns can usually be identified e.g. the fibrous, crunchy or varying textures found in raw fruit, vegetables or meat; the smooth or lumpy textures found in sauces, or the acidic or spicy tastes found in certain fruits or Asian foods.
But the restrictive eater can also have specific and random aversion issues too, usually caused by an individual direct or indirect bad experience. The bad experience is often forgotten, but it continues to direct the aversion. The problem food appearance, flavour or sensation is then difficult to rationalise; it just looks, tastes or smells horrible, feels unpleasant in the mouth, or is difficult to chew or swallow.
Apathy towards food and mealtimes is a natural consequence of these negative reactions. Pressure to eat can trigger anxiety responses which can then become the focus of the aversion.
Can restrictive eating be connected to other eating disorders and phobias?
Parents of children with restrictive eating patterns may become concerned about their potential anorexia, bulimia or binge eating behaviour. However, a child with restrictive eating disorder does not have the same weight and body image issues connected with these other eating disorders. Instead, the lack of nutrition becomes the concern, threatening to affect the physical development of the growing child, and the future health implications for the adult.
Restrictive eating behaviour, however, can be part of a general neophobia (or fear of anything new) and even connected to OCD (obsessive compulsive disorder). Those with a neophobia feel insecure about trying new things and tend to rigidly stick to their already-formed habits or routines. Avoiding the risk of new food with unknown flavours and textures can be just one aspect of a general neophobia.
The term food phobia is sometimes used to describe restrictive eating behaviour since there are common avoidance patterns and the similar negative emotional responses of fear and disgust. But a food phobic person tends to be preoccupied with contamination and hygiene issues. They worry about the hygienic contents of the food, the way the food is prepared, how it is stored or if it is still safe enough (within its use-by date) to be consumed. They believe that if they eat the food, it will cause a bacteria-related illness or food poisoning (sickness and diarrhoea etc.) If an illness has been associated with a problem food, the food type will then be temporarily or permanently avoided in case of further contamination.
Over-generalisations are common with traumatic experiences. When you connect a “cause” to an illness with symptoms of say, diarrhoea, you can be forgiven for wanting to avoid that “cause” ever again to prevent another bout of diarrhoea. If it’s chicken that did the damage, chicken only needs to be “off” once to be convinced that it will always be “off” in the future.
These illogical and mistaken over-generalised connections can be easily made with “bad” food, however. With food digestion being closely related to your emotional state, anxiety can be the real “cause” of symptoms like diarrhoea and not the food that you happened to eat around the time of experiencing your diarrhoea symptoms. When you believe that food is the culprit, it’s difficult to separate cause and effect. You may just blame the food without realising the impact of your anxiety, because food is an easier object to target. You expect to be unwell, and your anxiety makes you unwell.
Your anxiety symptoms can also affect other aspects of digestion, not only diarrhoea. When you forcibly eat food that is “bad” or that you dislike, it can cause muscle tension (spasm) in the upper oesophageal tract (and diaphragm). The result of this spasm is difficulty swallowing the food. The body can react by gagging (retching), choking or feeling nauseas (vomiting). In more severe cases it can even cause persistent vomiting (rumination syndrome). Whilst these symptoms are “normal” reactions under the tense conditions triggering them, nobody wants to react in this way. If you persistently react to a particular food by retching, you will naturally want to eliminate that food from your diet.
Restrictive eating and social anxiety
Without parental and family pressure, a young child with restrictive eating behaviour will focus on their own food choices and accept their own boundaries until they are ready to change. But the growing child will inevitably make comparisons with themselves and how others eat. At around the time of teenagehood, the value system typically shifts towards social standards of acceptance. “Fitting in” during social eating occasions has increasing importance and peer judgement gradually leaks into what you should and shouldn’t eat. Just having “different” eating habits might draw attention and embarrassment, which a teenager with restrictive eating behaviour and social anxiety will want to avoid. It could be a high risk situation adversely reacting to new food with everybody watching you. With social anxiety, it’s as if you are constantly on show, but without wanting to give a performance.
School dinners, the increasing number of friend’s parties and formal dining events become a continuous source of anxiety. There is pressure to eat what everyone else is eating in case you stand out. But the anticipation can start days before the event, not knowing what is on the menu, not liking what is on the menu, being in fear of offending the host if you don’t eat everything served on your plate, or feeling guilty about wasting the money of the person buying the set menu food at a fancy restaurant.
It would seem logical and helpful to communicate your restrictive dietary needs, but the inability to assertively communicate your needs is often part of the (social anxiety) dilemma. Just mentioning the issue is likely to bring you attention. It doesn’t matter if you have praise, encouragement or criticism; you just don’t want to be the focus of any attention.
These internal conflicts in being able to handle the situation will build up your anxiety. Your appetite is usually lost by the time the event arrives. Cancelling with notice or not showing up at all increases the guilt of letting people down and losing friends, and acts as a deeper trauma likely to cause the avoidance of all future social dining experiences.
For those who feel under pressure to attend and try new food that you dislike, a panic attack is likely to trigger the digestive muscular spasm symptoms (gagging, choking etc.) described above. It’s distressing enough being at home and provoking these tension-related symptoms. For the socially anxious person who fears embarrassment, displaying these tension-related symptoms at a formal dining occasion like a family wedding, would cause complete humiliation.
Social anxiety then adds another problematic layer to the restrictive eating behaviour. Having a social trauma with that food (or a different food that has similar properties) will associate a deeper avoidance of future social dining experiences.
What causes restrictive eating behaviour?
The causes of restrictive eating behaviour can be linked to physical, emotional/psychological and socio-cultural factors most influential during childhood.
Some developmental disorders and temperamental traits can be inherited from your parents, predisposing you to develop similar patterns of restrictive eating behaviour in childhood. Research by Schreck at Pennsylvania State University found a higher percentage of children with obsessive compulsive disorder and autism are more likely to have selective eating problems.
Children with acute sensory processing abilities (sensory processing disorder) are likely to overreact to “normal” sensory stimuli. The condition causes certain sights, smells, tastes and sensations to overload how their brain handles sensory inputs. Other research suggests that a small percentage of the population are “super tasters”, possessing a gene that heightens their taste response. Super tasters are overwhelmed by certain taste sensations that “non” or “normal” tasters can manage comfortably.
Some children will acquire their selective eating behaviour by imitating parents (or significant authority figures) that also eat a small repertoire of food. Parents can have a selective eating disorder themselves or may be influenced by hectic lifestyle choices. Convenience food like takeaways tends to be high in saturated fat, sugar and salt with many of the ingredients being overcooked. Children can become conditioned to eat only these flavours and textures. This can then set up an expectation for these flavours and textures that are rejected with healthier home cooking food choices. The pressured parent who wants to feed their child quickly (without meal time conflict) will give children what they know that they will eat, rather than spending time extending their curiosity for new food types.
Some (non food-related) learned experiences can be emotionally destructive to the growing child’s eating patterns. Family traumas like parental rowing and abuse can cause constant fear and insecurity. Since appetites are affected by emotions, a child who feels anxious and insecure during meal times may struggle to eat certain flavours and textures. These foods can then be associated with trauma and avoided because they symbolise family trauma.
Other indirect traumas can be caused by seeing a parent or family member choke on a certain type of food. Without an explanation about why the parent has reacted in this way, the young child might identify the food as the cause of this trauma to their parent and avoid it in the future to be safe from danger.
Direct trauma with food is often the major influence of restricted eating behaviour, where the child concludes that the food is associated with the trauma. If the child has a physical or emotional condition (mentioned above) that initially restricts their eating behaviour, then trying food that is outside the “norm” can overwhelm their sensations and prevent them from wanting to eat that food again. If the food causes an illness (food poisoning) or a physical tension-related symptom (when alone or in public), then this food type will again be avoided.
Parents who possess overly strict eating patterns, are controlling and abusive with food will cause lasting damage to a child’s restrictive eating behaviour. The majority of clients who have sought hypnotherapy treatment from me often recall agonising memories of battles with food involving their parents or other significant authority figures. Being force fed certain food, having to stay at the table for hours until the plate is cleared and being punished for not eating the food are common childhood traumas.
The parents may have been subjected to abuse themselves and continue to inflict these abusive and manipulative patterns on their children. Other parents are just overly enthusiastic about their (lack of) “parenting skills” when it comes to eating methods and stimulating a child’s appetite. By forcing the child to eat at just one meal time, they are unaware of the damage that it is doing in the long term. Insisting that the food is “healthy and good for you!” won’t make the food taste or feel any better. Yes, it’s common for some children to avoid the main course when they know that a dessert awaits them, but the child’s manipulation is usually innocent at a young age. It’s up to the parent to tactfully work around this.
Either way, the emotional conflict that these food wars create becomes the association that the child wants to avoid in the future. Eating this food type again as an adult would “bring the horror story back into their lives”. And a child who is defiant then feels that eating this food as an adult would be a victory for the parent because they historically connect “healthy food” with control and manipulation. It’s not surprising that the defiant growing child then opts to stay “unhealthy” to spite the controlling parent.
Treatment for restrictive eating behaviour
Most restrictive eaters would like to broaden their limited food choices. There can be numerous personal and lifestyle changes that can motivate a desire to overcome the restrictive eating behaviour. For example, reaching teenagehood or young adulthood, being in a new relationship and being a new parent are common situations to encourage a dietary change.
Motives to change restrictive eating often include: the limitations it places on your lifestyle, new healthier eating values, feeling embarrassed about how the restrictive eating appears in public and how the restrictive diet is affecting significant others e.g. your partner or your children. A successful treatment will confront the variety of issues that cause your food aversion and identify progressive realistic and achievable goals.
A combination of cognitive behavioural therapy and systematic desensitisation are conventional approaches used to treat restrictive eating behaviour. The strategies will vary for adults and children. The teenager or adult who chooses to start therapy will arrive with a motive for change. Young children are still responsive to the conditioning patterns offered by their parents. Both the young children and parents will discuss the child’s current restrictive eating behaviour and how it is conditioned by the parents. A treatment plan is discussed and new conditioning strategies can be suggested. For example, the emphasis with young children can focus on offering non-food related rewards (e.g. a sticker) for being curious about tasting food that is new or disliked. It’s important to avoid giving food-related rewards like sweets. The experience should be fun with the parents similarly being involved in the new taster sessions.
Exposure to the new food needs to be repetitive (with trials completed at least once a day) and thus keeping a stock of that food item is essential for continuity. It can take ten attempts with the new food to convert it from a “dislike” to “acceptance”. A parent typically surrenders to a child’s refusal after two attempts and will then give the child what they know they will eat. This prevents “failure” on both parts and reduces food wastage, but the submission is premature for long term gains. When persevering with the food trials, the food doesn’t have to be “loved”, more that the anxiety and tension-related symptoms are alleviated. The new food item can then be “accepted” and can be included into the general meal.
Some parents try to disguise food to reduce the anticipation of rejection. This can have the benefit of minimising strong flavours or rough textures when they are liquidised into a soup for example. The child has already eaten the food that they “dislike” (albeit in a disguised form) and this can be used as a reference to reduce the fearful reaction when they say “I don’t like carrots!” The parent then (smugly) replies “you didn’t object to the carrots in my homemade soup that you’ve been eating on the last ten occasions!” If applied carefully, it can enable the child to separate the “danger” that a disliked food might cause them. There is a risk however. When outsmarting the child too frequently or too obviously (when the carrot isn’t disguised enough), the child can feel betrayed and will distrust not only the parent’s future cooking, but other’s attempts to control what they want to eat. It’s far better to gain their approval with trials, praising being curious with new food and ignoring their refusal of a food. Criticising the refusal will hinder their progress.
Another useful way to encourage children’s curiosity with food is to involve them in the preparation, cooking and serving of food. This can still be done with some of the food that they dislike e.g. using a selection of liked and disliked food to top a pizza. This helps children be creative with food, learn about textures, and how food changes in flavour and appearance when it is being cooked. Again, they should not be forced to eat the disliked food, more that they gradually get used to it being present. When they are involved in family meal preparation, it gives them a sense of responsibility and ownership with the food that can transfer into curiosity and acceptance in the long term.
How can hypnotherapy help restrictive eating behaviour?
My hypnotherapy treatment for selective eating behaviour incorporates cognitive behavioural therapy approach to challenge negative attitudes and systematic desensitisation to encourage graduated exposure to disliked foods.
Hypnotherapy is used to reduce anticipatory anxiety and control the anxiety reactions when sampling the food. Positive visualisation of food eaten can accelerate the food trials, acting as pleasurable experiences that have already been practised in reality. Regression is also used to remove past negative “causes” of an aversion, releasing the beliefs that are contributing to an emotional block with disliked food.
For more information on treatment for your restrictive eating behaviour in Cardiff, contact Richard J D’Souza Hypnotherapy Cardiff
Spider Phobia Treatment Cardiff
One of the most common and oldest recorded phobias is a spider phobia (or arachnophobia). The term is derived from the Greek terms “arachne” meaning spider and “phobos” meaning fear. Whilst the term is usually associated with spiders, it also includes other arachnids including daddy long legs and scorpions.
Arachnophobia in UK
In UK, almost one in five people admit to being terrified of spiders. However, the research doesn’t say what percentage of the sample is too embarrassed to admit that they have a spider phobia!
Are UK spiders dangerous? Some UK spiders are known to bite, but their venom is considered harmless.
Spider phobia symptoms and reactions
The fearful reaction that is common with all phobias (including an intense fear of spiders) is a panic attack. Your panic reaction can seem disproportionate to the actual danger that confronts you, but “knowing” that the actual harm you face is minimal doesn’t ease your severe emotional response.
The panic response can include, but is not specific to:
- A racing heart rate and stress induced chest pains
- Breathlessness (rapid and shallow breaths)
- Sweating and hot/cold flashes
- Trembling and Dizziness
- Confusion and hysteria
- Nausea and other gastrointestinal tension
The role of anticipation with your spider phobia
The panic reaction is generally acute when actually confronting your phobic object (a spider). Where you see the spider and experience the panic attack can then become a fearful location in which you anticipate seeing the spider again. Your fearful mind is trying to protect you from yet another “trauma” by generating anxiety symptoms, so you feel the breathlessness and the rapid heart rate etc. as you approach the (previous traumatic) location. You now distrust the location and avoid it, whether there is a spider there or not. Your anxiety symptoms predispose you to believe that you will see another spider because your “instincts” are being emotionally influenced by fear. At this advanced stage of your spider phobia management, others might say that you are becoming paranoid! You are just responding to how your brain has become wired to deal with spider fear.
In addition to location traumas, there are other associations that you will instinctively make. The season in the year can be a significant trigger for anxiety. Feelings of apprehension can creep up on you, leaving you confused about having Seasonal Affective Disorder or some background virus and then you remember that “spider season” in UK is around autumn (early September until mid October). This is when the outdoor temperatures drop and male spiders seek their mates in warmer indoor locations.
With advanced spider phobias, generalised anxiety (to unrelated issues) can raise your irritability and expectations that you will confront a spider. It’s as if the more anxious you are, the more spider-paranoid you become. You may even have “arachne”-related dreams that are part of your unconscious mind symbolising your anxious connection with spiders.
Spider Phobia: Home used to be a safe place
Progressively, as you are traumatised by seeing spiders, you become more alert to their whereabouts. You want to stay ahead of yourself, so you ask others where they have come across them and label their account as a potential danger. Google is a great place to traumatise yourself further because, still in avoidance mode, you are drawn towards topics that confirm that spiders are a threat to your emotional wellbeing. Your mind is filtering “in” the content that confirms your beliefs about spiders.
With your hyper vigilant action plan, you then compulsively cleanse popular spider assembly areas before you can relax. You might approach the location armed with a long vacuum cleaner and frantically suck up cobwebs as you go. Or you send your “spiderphiliac” loved ones to thoroughly investigate and purify the location first.
Here are some of the popular spider assembly danger areas:
- Under and behind furniture including sofas and under your bed
- Confined spaces with limited exit points such as cupboards, attics or basements
- Outdoor areas such as the shed or garage
- In the ceiling corners of a room
- Various places in the bathroom or toilet
- Near holes, crevices and cracks in walls (all of which need to be sealed)
- Outdoor areas of clutter, debris or vegetation
If you believe that harming a spider is cruel, this may compromise your ability to take assertive action over the spider. You may have access to a “spider catcher”, but you struggle to maintain the dexterity to use it when you are trembling with fear.
For many people, home is the safe place where you close the door and recover from a stressful day, but with a spider phobia, home becomes a restless and insecure place which needs your constant hyper vigilance to feel safe.
Spider pranks, social anxiety and other phobias
Even though your own spider phobia panic reaction can seem illogical, your panic attack can also seem highly irrational to those around who do not have a spider phobia. Unfortunately, their lack of compassion can make you a victim of their practical jokes. I have treated many arachnophobes who have retold their accounts of friends (I use the term “friends” loosely here!) who have placed a toy spider (and worse!) down the spider phobia sufferer’s back just to get a kick out of their startle response. Don’t ask me what their enemies have previously done to them!
These experiences can be traumatic for the spider phobic sufferer. When you have social anxiety (social phobia), you generally struggle to cope with embarrassment, humiliation, negative attention and judgement. The effect of these social traumas (or when having social anxiety as a separate issue) can elevate the spider phobia from a simple phobia into a complex phobia. A complex phobia combines additional layers of distress and avoidance where one established phobia can overlap with the anxiety from another established phobia or fear. In this case, it’s the additional embarrassment of displaying your spider phobia panic reaction to others, which makes the situation even more difficult to manage; even more traumatising.
New phobias can also develop from the reactions of an untreated already-established spider phobia. With a spider phobia, you can become progressively claustrophobic, particularly if you have been in rooms, seen spiders near the exit points and then struggled to leave the room quickly enough to feel safe. These traumatic situations build up the “withdrawal urgency” typically experienced in a (claustrophobic) panic attack when someone hastily flees the source of the fear. Over time, this learned response becomes automated; you see a spider and then dash away from the area knocking down people as you go, just to feel calm again!
Progressively, with these automated reactions, when you feel generally anxious or feel confined in a location, it’s as if your subconscious mind is telling you to “move from your location to feel relaxed” as you have done previously with confined spider traumas. This process can start to link to new confined situations which previously had only low levels of anxiety e.g. when having a dental procedure. When you now have dental treatment and need to stay put to have a filling, you feel tenser than ever before. You associate into your “rapid withdrawal response” and feel claustrophobic, desperate to get out of the dentist’s chair to feel calm again. The untreated spider phobia is entrapping more situations, more triggers and more avoidance reactions that will reinforce your need to run away from danger, but the list of dangerous situations is growing.
Fear and disgust with spiders
Although the fear reaction is considered illogical, people may not appreciate that there can also be a disgust response mixed in with the panic reaction. The internal disgust reaction associated with spiders can be so hideously repulsive, that you can then fear it being triggered. The mix of fear and disgust can vary between spider phobia sufferers, but it adds another layer of distress to the panic reaction. Disgust can be associated with anything, but in this case, it’s the sight of spiders and what you imagine that they could do to you that overwhelms you.
Most spider phobias are started in childhood. The imagination is so vivid at this young age, that a child will traumatise themselves with ghoulish images of spiders doing ghastly things. As a child, these “horror movies” then leak into your dreams giving you nightmares about it. It’s common to be awoken in a panic imagining the object of fear near you. Even worse is a nightmare where you are in contact with this fearful object, something that is likely to make your skin shiver with disgust. It’s a dream that was terrifying as a young child and remains terrifying as an adult, even though you can appreciate that the dream is just a dream.
At this young age, the child’s conscious mind is not able to contain these fearful and disgusting boundaries. They become installed as “video nasties” that will have a huge emotional impact on your behavioural reactions to spiders as you age. By the time you are old enough and your conscious mind is ready to challenge it with irrationality, the emotional mind-set is already in place. Even when the conscious mind is ready to challenge it, the challenges tend to be inadequate because they tend to lack emotional intensity to have any effect on it. For many spider phobics, some of these images remain as the peak of emotional distress that combines both fear and disgust together.
Causes of a spider phobia
Spider phobias are generally learned by personal direct traumas and indirect traumas from authority figures. Biology may also be a cause of your arachnophobia. Click this link for more information on the causes of a phobia.
Treatment for a spider phobia
Medication from your GP may be used to alleviate the short term effect of a panic attack or general anxiety caused by long-term uncontrolled exposure to spiders. It’s common to combine medication with therapy involving relaxation techniques, visualisation and controlled exposure.
How can hypnotherapy treat your spider phobia?
Phobia sufferers are very responsive to hypnosis (you can try this hypnosis test to assess your level of suggestibility). You can benefit from a combined approach including, visualisation techniques, regression to remove the cause, controlled exposure and anxiety (panic) control to assist the removal of your fear of spiders. There is more information in this link on how hypnotherapy can treat your phobia.
For more information on treatment for your spider phobia in Cardiff, 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: This 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).
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.