Fear of Public Speaking

Fear of Public Speaking

Fear of public speaking Cardiff: Definition

A fear of public speaking can be defined as a feeling of anxiety (prior to and during) any form of verbal communication given to an audience. It can also be termed as speech anxiety, presentation nerves, stage fright and glossophobia. Fear of public speaking is a form of social anxiety.  

Fear of public speaking Cardiff: Formal and Informal settings

A fear of public speaking can affect many situations both formal and informal. Most people can recognise the formal settings when you have given a talk using prepared material in school, college or your workplace. Other formal situations can include giving speeches at weddings, funerals and association meetings. A fear of public speaking in informal settings may not have previously prepared material but can have “rehearsed” content e.g. telling a joke to your peer group. Some speakers who rely heavily on scripted material can feel anxious because you are required to speak “unscripted” about you e.g. when introducing yourself at the start of a business meeting. Anxiety can also be experienced in seminars when “speaking from the heart” about a very personal issue, fearful that sensitive issues may be judged by other delegates. Stage performers can exhibit confidence as the “expert” singing or playing your instrument but you can also suffer some stage fright during specific aspects of your show. “Chatting” to the audience can seem daunting because you are making an informal connection with your audience. You don’t have your music or instrument to hide behind. For those with chronic social anxiety, the fear of drawing attention to you is enough to create a panic attack. So even giving an account of your holiday to a few members of staff in the staffroom and then finding the staffroom going quiet because everyone is “tuning in” can be traumatic. For the confident speaker, it can be difficult to appreciate what someone with chronic social anxiety suffers when when they have a fear of public speaking.  

Fear of public speaking Cardiff: Causes

With figures suggesting that a fear of public speaking is the most common fear in the world, it justifies the belief that very few people are “born” public speakers. If you are one of the minority that enjoys giving presentations, you are probably extrovert, are knowledgeable in your field of expertise and/or you have found a way of altering the perception of your fear. Any mild anxiety that you have experienced in your journey has been overcome with effective practise and by learning the necessary presentation skills. So why are some people more prone to a fear of public speaking than others? One or more of these issues could contribute to your fear.
• Personality types or traits
Anxiety - Those with general anxiety and social anxiety are more likely to have a fear of public speaking. You tend to worry and see the negative side of situations, believing that things will ultimately go wrong! You rarely get past your “what if...” scenarios. You struggle to cope with anticipatory anxiety, increasing your stress symptoms (muscular tension, loss of sleep, IBS etc.) as the presentation draws near. You then focus on these symptoms, believing them to be visible to your audience. This distracts you from giving your presentation. After the event, you deny any praise because your anxiety overwhelms your interpretation of the presentation. Perfectionism – You set excessively high standards in your presentation expecting everything to go flawlessly. You exhaust yourself trying to reach these standards and may neglect other obligations (and relationships) en route. You rarely delegate because you cannot trust the standards of another person. Any mistakes in your presentation are harshly criticised (mainly by you), causing you to double your effort next time. You then become more anxious about your ability to keep achieving perfection in the future. You are aware of how much effort the presentation took out of you in this attempt. You fail to accept external praise on your methods because the (often unobtainable) goal is all that matters. Lack of self-confidence – You distrust your own judgements and doubt your ability to achieve your goals. You tend to set low targets because you are risk aversive. You keep well inside your comfort zone because you have a fear of failure. This justifies avoiding the presentation in the first place. You are easily swayed by the opinions of others as you approach the presentation date. Rather than learning from your mistakes made during the presentation, you try to hide them because you are ashamed of them. You worry about the criticism of others but ironically, you are too embarrassed to accept their praise. Even if you did give a good presentation, you shrug-off the praise, claiming it was the work of others. Inevitably a lack of self-confidence can affect all that you do. You believe that you lack confidence in your presentation subject-matter. So rather than talking freely in your presentation, you worry that others know more than you. You believe that they will pick holes in your presentation and your lack of knowledge. Low self-esteem – Since you believe that you are not good enough, this perspective is projected into all that you think, do and say. Your presentation preparation is plagued by self-doubts; you are unsure whether the content is good enough. Your low self esteem may be directed onto parts of your body (low body esteem). Standing in front of an audience means that this part of you is in full view. It only serves to heighten your embarrassment. If you feel inferior about your voice, your anxiety will “strangle” any attempts to project it adequately. Fear of embarrassment – A fear of embarrassment belongs to the domain of social anxiety. The fear of humiliating yourself in front of your audience is your overriding worry. Your anxiety symptoms take over and become “visible” to your audience during the presentation. Amongst many symptoms, your hands shake, you become more forgetful and you “lose” your voice.
Fear of attention is a cause of fear of public speaking
You can feel self conscious with a fear of public speaking.
Fear of attention – Another issue that is part of social anxiety. You fear drawing attention to yourself or being stared at by others. You worry what people think or what they might say. Standing on a “stage” has few hiding places; a tall lectern might do the trick, but just being there causes you to feel self-conscious. As a coping method, you avoid looking at your audience. Ironically, they will stare at you more because they feel excluded. Your emotions are compromised because if your audience looked outside the window during your presentation, you would think that they are disinterested or bored. Fear of rejection – A person who fears rejection is likely to have self-esteem issues and social anxiety. Your deep need for acceptance puts you in the centre of any situation. You perceive that, if an outcome is favourable, then you are confirmed as good enough. But when the outcome is adverse, then you believe that you are unworthy. It is all “personal” because you have instilled this self-limiting belief. You dismiss the learning of any skills or the opportunity to grow through practise. You may have moments when you can “de-personalise” this rejection, but it ultimately slides back to you – the person. So in situations like presenting as part of an interview, you won’t take the risk because it exposes the fear that you may not be good enough; it exposes your fear of rejection.
• Previous bad experience
You learn from your experiences. But when an experience has been disastrous, your stress/anxiety responses become firmly attached to the incident. It re-surfaces when you anticipate tackling that same situation again. So when you’ve been ordered to give a presentation to cover an absent colleague at the last moment and know very little about the subject-matter, unsurprisingly the presentation goes wrong. If you are then fired on that unfortunate performance (harsh, I know!), this trauma causes anxiety to flood you when you need to give another presentation in the future. The bad experience has left its mark on you and set up your fear of public speaking! Not all learning is directly related to the situation. A fear of confined spaces e.g. lifts, can be attached to a fear of public speaking because indirectly, it is a situation that you cannot easily get away from when you feel anxious. You feel “stuck” on stage which indirectly reminds you of being in a lift.
• Inadequate preparation
Confidence grows with the knowledge of how to do something and successful practise. So when you are taught how to prepare and deliver a presentation, the belief that you can succeed will grow. When you are given your presentation title you are more likely to “do your homework” and prepare sufficiently to achieve the desired goal. However, when you are terrified of the outcome and have been left to do your own (ineffective) preparation, it is quite reasonable for anxiety to take over and avoidance to kick in. The person who then believes that you ought to be able to give a presentation “by now”, evades any methodical preparation. Panic sets in and nothing is prepared for the big day.
• You fear your audience
You give authority to the opinions of others. You believe that others have grounds to criticise either the content of your presentation or your credibility to be presenting it. So your mind is dominated by what they are thinking rather than what you can do in your presentation. You worry about the implications of saying something controversial or simply “messing up” and making a fool of yourself. You cram in too much information fearful that it appears incomplete. It is likely that you are trying to impress your audience and are overly-focused on their reactions. But you reject any potential positive feedback. You see a room full of people that are better than you, laughing at your comedy of errors! Since you doubt your own credibility (low self esteem), you are waiting for confirmation that you don’t deserve to be on the stage. You hesitate to “know your audience” in advance, because even if they are your peers or your subordinates, they have gone the extra length to research something that you know nothing about. You are ashamed to admit that you don’t know a topic in your presentation, so you try to bluff an answer. You are waiting to be exposed as a fraud. When you know that there is a genuine expert in the audience, your anxiety is overwhelming.  

Fear of public speaking Cardiff: Do you have a fear of public speaking?

Being apprehensive or nervous before and during a presentation is quite normal. If you give presentations on a regular basis, then it’s likely that you have overcome any acute anxiety symptoms. So what qualifies as a fear of public speaking? Firstly, you will have significant levels of anticipatory anxiety that dominate your life weeks before the presentation: • You are preoccupied with what you believe will go “wrong” on the presentation day. • You appear slightly detached, “daydreaming” about your worries. • Sleep is often disrupted and the quality of sleep can be restless. • You become more reliant on comforts e.g. food or alcohol. • Ritualistic habits dominate as you try to distract your mind from the anxiety. • You divert any practical attempts to work on the presentation by completing unimportant routine activities (procrastination). • You seek avoidance strategies to ease your anxiety e.g. delegate to a subordinate member of staff, postpone the date, feign illness etc. • Anxiety symptoms (see below) develop in moderate levels leading up to the presentation. You have a fear of public speaking if, close to the presentation day and throughout the presentation itself, you suffer with one or more of the following stress/anxiety symptoms at an acute level:
anxiety symptoms and a fear of public speaking
Anxiety symptoms can feature in your fear of public speaking
• Blushing • IBSPanic attacks affecting your pacing (tendency to rush) • Profuse sweating • Tachycardia (fast heartbeat) • Uncontrollable shaking • Stammering • Difficulty breathing (hyperventilating) • Dry mouth • Memory loss • Muscular tension particularly around the vocal cords affecting your speech. • Nausea • Feeling faint • Increased frequency of habits (fidgeting) • Feeling claustrophobic (confined to the stage)  

Treating your fear of public speaking

These are some common methods of treating your fear of public speaking and controlling the anxiety that inhibits you: • Self help methods - These involve gradually building up your confidence and skills giving presentations in “safe” situations. When starting, consider your ideal topic, audience and location where you can decide the conditions. In this chosen situation, making a mistake would be trivial. Think of it as a practise of a practise. For some of you it might literally start in front of the mirror. Public speaking tips can guide you through your early stages of learning. • Join a public speaking class – If your company is unable to give you training in public speaking, then you can learn the art from a public speaking trainer in a classroom setting. Public speaking skills are taught in groups and you will gradually build up to giving a presentation at the end of the course. If you are encouraged by other people going through the same experience as you, then a public speaking class could help your presentation skills. • Treat your anxiety through your GP – Anxiety can be debilitating. When anxiety affects your ability to communicate, then controlling it is essential for a fear of public speaking. Discuss with your GP how anxiety can be treated with medication. Depending on the severity of your anxiety, your GP may also be able to arrange counselling or CBT (cognitive behavioural therapy).  

How can hypnotherapy help you fear of public speaking?

Hypnotherapy can be an effective way of treating your fear of public speaking in a number of ways: • Control your anxiety – Hypnotherapy is a natural treatment. Once you have learnt relaxation techniques in the form of self-hypnosis, they can help you cope with your anticipatory anxiety. You can learn to utilise them during your presentation to reduce your anxiety symptoms listed above. When used strategically, they can also moderate the pace of your dialogue and assist with your voice projection. Hypnotherapy relaxation techniques can help you to appreciate how much your symptoms are part of an anxious cycle perpetuated by you own emotional state. By controlling your anxiety, you can develop your presentation skills without your mind being preoccupied with your symptoms. • Identify unconscious causes of your anxiety - The negative stored experiences in your mind can be indirectly associated to your presentations. These create spontaneous anxiety symptoms e.g. previously embarrassing yourself by falling over when you were in a crowd can be negatively stored as “crowds = anxiety and embarrassment”. You didn’t give a presentation in that past situation, but now you are anxious when giving a presentation because your mind is triggering the “crowds” link. When you are unable to identify why you are struggling with presentations, you will continue to create random anxiety symptoms until you can identify these causal events and releasing the negative emotion from then. Regression hypnotherapy can be used to facilitate this process. • Reframe direct past traumas – Past traumas caused when you have previously given presentations are the negative building blocks that pull your mind into your stressed awareness. Your mind stores these adverse experiences in an attempt to keep you safe from experiencing yet another trauma. Hypnotherapy techniques can be used to reframe the meaning of those traumas reducing your anxiety symptoms in your fear of public speaking.
Fear of public speaking and hypnotherapy
Hypnotherapy can help you overcome your fear of public speaking
• Visualise your peak performance – You have probably been told to “think positively” by many people. But when anxiety and a history of past traumas shape your awareness, it can be difficult to visualise what you want to achieve. In hypnosis, your mind can readily accept suggestions and positive imagery. This can help focus your mind towards your goal and give your mind an imagined experience of a presentation that has gone well. • Change negative beliefs about yourself and presentations – Some of the causes of your fear of public speaking (listed above) can be quite deep rooted and self-limiting. You may view some these causes as overwhelming “facts”. By analysing these negative beliefs, they can be treated so that your mind can be more receptive to accepting positive suggestions. When these changes are reinforced with practise of your presentation skills, it can accelerate your potential to speak in public.  

Fear of public speaking: summary

Overcoming your fear of public speaking doesn’t happen overnight. It requires a determined and courageous decision to want to develop skills in the face of anxiety. By finding a “safe” audience to practise with, your confidence can grow as you learn to master your skills. Be prepared to make mistakes and persevere. Train your mind to role-play any character that deflects the attention away from you. Hypnotherapy can assist your fear of public speaking on many levels. As a qualified and experienced teacher/trainer and clinical hypnotherapist, I can help you develop your presentation skills and reduce your anxiety associated with your fear of public speaking.  

For further information on treating your fear of public speaking in Cardiff and presentation anxiety in Cardiff, contact Richard J D’Souza Hypnotherapy Cardiff


Registered Hypnotherapist in Cardiff

Registered Hypnotherapist in Cardiff


Are you looking for a Registered Hypnotherapist in Cardiff?

Searching for a hypnotherapist in Cardiff can be a bit of a minefield. What factors are important? Is the hypnotherapist reputable and trustworthy? For how long have they been qualified? What will their treatment plan involve?

By choosing a registered hypnotherapist in Cardiff, you can be confident that you will be treated by a hypnotherapy practitioner who follows a strict professional code of conduct and ethics. This means that my principal aim is helping you accomplish what you want.


Registered Hypnotherapist in Cardiff: Achieve your goal

Registered Hypnotherapist in Cardiff
A Registered Hypnotherapist in Cardiff can help you achieve your goal

What is your therapeutic goal? You are undoubtedly seeking help to change some aspect of your thinking, your beliefs, your emotions or your behaviour. Hypnotherapy is a very popular treatment for stopping smoking, losing weight and treating phobias.

Hypnotherapy can also be effective at treating other common conditions that involve stress and anxiety. These include panic attacks, insomnia, habits, OCD and relationship issues.

When health issues are impacting on your lifestyle, it’s important to have them treated by a competent professional therapist.


Choose a registered hypnotherapist in Cardiff

Did you know that anyone can still call themselves a hypnotherapist? If you want to set up a hypnotherapy practice, you can read a few books, learn a few hypnotherapy scripts and armed with your confidence, you can promote your commercial title as a “hypnotherapist”.

Fortunately, over the last twenty years, various hypnotherapy associations like the General Hypnotherapy Register, The International Hypnotherapy Association and the Complementay and Natural Healthcare Council have helped hypnotherapy become a recognised profession. Hypnotherapy Associations have taken steps to regulate the standards of hypnotherapy training and qualification and to supervise professional hypnotherapy practise after qualification. You can be assured that when you are treated by a registered hypnotherapist in Cardiff, this therapist meets the required professional criteria to help you achieve your goal.

By choosing a registered hypnotherapist in Cardiff, you can trust that this hypnotherapist has passed a recognised qualification, continues to actively develop their knowledge and skills, and use professionally recognised techniques to help you achieve your goal.


Change your thinking...Change your life!


Richard J D’Souza: a senior registered hypnotherapist in Cardiff

When you are selecting a registered hypnotherapist in Cardiff, you may also want to establish other important criteria. By choosing a senior registered hypnotherapist, you can be confident that you will benefit from at least 15 years experience of successfully treating hundreds of patients and treating various conditions. This will ensure that your goal can be achieved using the most effective hypnotherapy techniques and any underlying relevant issues will be addressed in your treatment plan.


For further information on how hypnotherapy can help you, contact Richard J D’Souza, senior registered hypnotherapist for Hypnotherapy Cardiff.



Hypnotherapy Practitioner in Cardiff

Choosing a Hypnotherapy Practitioner in Cardiff

Choosing the right Hypnotherapy Practitioner in Cardiff can make a world of a difference to the outcome. If you’ve never had a hypnotherapy consultation before then use this guide to help you make a more informed choice. Even if your previous hypnotherapy course wasn’t a success, it doesn’t necessarily mean that hypnotherapy is not for you - it’s more about choosing the right Hypnotherapy Practitioner in Cardiff.  
Hypnotherapy Practitioner in Cardiff
Decide your goal before employing a Hypnotherapy Practitioner in Cardiff

What is your goal?

Before making contact with a hypnotherapist, consider what you want from your treatment. Read about your condition and speak to some people who can help you to understand the nature of your condition e.g. your GP. You are experiencing your condition on the inside (subjectively). Often, the sufferer mistakenly considers the symptom to be the cause of their condition. There may be an emotion that is directing your behaviour. Is your therapeutic goal realistic? Expecting a personality change from a hypnotherapy practitioner in Cardiff is unlikely to happen. But wanting to make a change in one part of your life is realistically achievable. Even if you can tick several of the boxes on the conditions list, identify your primary goal. Good questions to ask yourself include: When you have achieved your goal what will have changed? What can you do now that you have made this change? Your answer is likely to be related to your thoughts, feelings and behaviour e.g. I am a non-smoker.  

Make some enquiries

First ask around if your family or friends know of a hypnotherapy practitioner in Cardiff. Getting a personal recommendation from a friend or family member can indicate that this hypnotherapist is trustworthy. Each patient responds differently to hypnosis and to the individual hypnotherapist conducting the consultations. So aim to keep an open mind about how your own personal experience will compare to your referrer’s experience. If your friend made a dramatic change using hypnotherapy, that doesn’t necessarily mean that you will respond in the same way. Everyone is different. Overly high expectations can hinder your own progress because you are overly focused on just “getting there”. There will be several reasons why your condition and response to treatment will be different. If you are searching online for a hypnotherapy practitioner in Cardiff, then take your time to do your research. A professional-looking website will say something about the hypnotherapist’s presentation and attention to detail; a part-time hypnotherapist may not be as committed. The website should “feel” right on a commercial level when browsing, but other more important details should convince you to employ them (Registered practitioner, see below).  

What information is important?

There are certain details on a website that are extremely important when choosing a Hypnotherapy Practitioner in Cardiff. Registered Practitioner: Genuine registered practitioners will have their names listed on their Hypnotherapy Association’s website. Many of the Hypnotherapy Association websites have a link back to the Hypnotherapist’s website. Some of the more established Associations include the Hypnotherapy Association, General Hypnotherapy Register and Complementary and Natural Healthcare Council. Being listed can give you confidence that the hypnotherapist is qualified, registered and insured and that they follow a strict code of ethics and professional conduct. It also identifies that the hypnotherapist maintains Continuous Professional Development. Some Associations request that the Hypnotherapist is also CRB checked. Don’t be swayed just by “letters” after a hypnotherapist’s name. Most of these “letters” simply reflect the Association registration details e.g. MHA shows that the hypnotherapist is a registered Member of the Hypnotherapy Association). Testimonials: You would expect to see a few testimonials written from previous patients if a hypnotherapist is experienced and competent. But when compared to employing a Plumber or Electrician, most therapy patients are not always proud of needing therapy in the first place. In addition to this, many issues are sensitive and confidential and so very few people want to make their issues public. In my opinion, getting a genuine testimonial is rare. Hypnotherapy Practice: You may prefer to be treated in a professional Therapy Centre rather than someone’s house. Clarify this if their location is vague on their website i.e. they say they “practice in Cardiff” without specifying the type of premises or the specific location.  

Ask some questions...

When you have created your Hypnotherapy Practitioner in Cardiff shortlist, spend some time asking questions either by email, telephone or in person. Most therapists are happy to spend a few minutes discussing your issues and your suitability for treatment. Ask them about how they treat your condition and what hypnotherapy techniques they use. Be wary of a hypnotherapist who advertises a fixed course of treatment e.g. one session to treat a phobia. Without them knowing your medical history, they won’t know how much your goal is affected by other health issues. Realistically, they may be able to estimate the number of treatment sessions, but use this as a guide. Saying that they treat a condition in a specified time does not necessarily mean that it can be done successfully in that time; it just implies their approach to your condition. What research have they done to verify this? If they have done research, all hypnotherapists and the NHS would be using these methods! Be wary of any specific advertising of “cures” and “permanent changes”. If their treatment is that reliable, then research will have been completed and presented in a journal. If they advertise a “guarantee”, ask for it in writing before making a booking so that you can clearly see the terms and conditions. The terms and conditions would also be important if a hypnotherapist offers an upfront payment for a discounted course of treatment e.g. six sessions for the price of five. Can you stop the therapy if you are unhappy with how the course is progressing? After having contacted your hypnotherapy practitioner in Cardiff and discussed your condition, you are more likely to book an appointment if your expectation has been raised. If not, think about it and ask them some more questions. Only book when you are ready.  

For further information on how a hypnotherapy practitioner in Cardiff can help you, contact Richard J D’Souza - NHS senior registered Clinical Hypnotherapist


Clinical Hypnotherapy Cardiff

Clinical Hypnotherapy Cardiff

Clinical hypnotherapy Cardiff is an established (1997) Clinical Hypnotherapy and Stress Management practice specialising in the treatment of stress and anxiety-related conditions. The therapy commonly treats conditions like phobias, losing weight and smoking cessation. Stress and anxiety can also be associated with a number of other conditions including IBS, panic attacks, habits and insomnia.
Clinical Hypnotherapy Cardiff logo
Clinical Hypnotherapy Cardiff registered practitioner

Clinical Hypnotherapy Cardiff: Objective

The therapy uses a range of techniques and strategies to find the most direct way to help you achieve your therapeutic goal. Some goals can be achieved quickly using a solution-focused approach. When deep-rooted issues are apparent, techniques can be employed to re-frame the cause of a more complex condition. The therapy incorporates approaches used in other complementary therapies including Hypno-CBT, psychotherapy, counselling, NLP, Coaching and Stress Management.  

Senior registered practitioner

You can be assured that you are being treated by a professionally qualified and licensed Clinical Hypnotherapist. He is a member of The Hypnotherapy Association and The Complementary & Natural Healthcare Council. He is also a senior member of The General Hypnotherapy Register and a qualified teacher. Registered practitioners are bound by a strict code of conduct and ethics, so you can trust that you are being treated competently and confidently by a qualified client-centred hypnotherapist.  

Change your thinking...Change your life!



The practice is based at The Therapy Centre in Roath, Cardiff. The Therapy Centre offers a number of mainstream and complementary therapies including Physiotherapy, Osteopathy, Acupuncture, Shiatsu, Homeopathy and Sports Massage. The Therapy Centre treats patients privately and patients from local businesses. The Therapy Centre has free parking if you are travelling by car. It is also within easy reach of Queen Street Railway station and accessible using Cardiff Bus service.  

For further information on how hypnotherapy can help you, contact Richard J D’Souza, senior hypnotherapist.


Cardiff Therapy

Cardiff Therapy: Which Therapy?

Cardiff Therapy: Useful advice when deciding on a suitable course of therapy.  

Cardiff Therapy: Accepting help

Some anxiety and stress is only natural in modern day to day living. When these issues accumulate, it can begin to affect your personal health, relationships and work. There may come a point when you decide that enough is enough and want some external help to deal with your issues. You may have talked with your family and friends and discussed matters with your doctor. For many people, the first hurdle is overcoming personal feelings of failure before being ready to receive help. Naturally, you want to resolve these issues by yourself, but your own beliefs from traumatic life experiences can be self-limiting. You can hear what people are telling you but their help isn’t going deep enough to influence a change. By accepting help, you are taking the courageous step to open up to the possibilities of change. With the right help, it can release you from the chains of self-doubt, helplessness and rumination.  

Cardiff Therapy: What conditions can be treated?

There are a wide range of conditions that can be treated with Cardiff therapy. You could be suffering with panic attacks or you are struggling to make a change in your life. Quite often there have been some traumatic experiences in your past and you are trying to understand yourself better. You may classify your issue as something specific and want that treated as your therapeutic goal. Medically these issues can be classified as stress, anxiety and depression and tend to fall into the following categories:
  • Negative thought patterns, such as “I can’t do anything”, “What’s the point?”, “nobody likes me” etc. These thought patterns limit your beliefs that you can change and block any attempt to resolve your situation.
  • Overwhelming emotions, such as anger, guilt, denial and blame. These emotions can trigger internal feeling of tension that include a racing heart beat and shortness of breath due to associated tension.
  • Dysfunctional behaviour patterns, such as insomnia, comfort eating, habits and addictions, like smoking and drinking alcohol above the recommended amount. These patterns can have further effects on your health, work and relationships when they become excessive.
    Cardiff Therapy: Therapy can be used to treat a number of conditions
    Cardiff Therapy: Therapy can be used to treat a number of conditions

Cardiff Therapy: Which Therapy?

Talking therapies rarely offer a quick fix to your problem, although some may focus on a short-termgoal that you wish to deal with. There are numerous therapies that can be used for a variety of conditions. Although they may have a slightly different theoretical background or approach, many styles will overlap.
  • Some approaches look back at your life as the origin of your problem like psychodynamic and psychoanalytical therapy.
  • Some therapies look at your life now with the self-limiting thoughts and feelings you are using to manage your issue. Mutually agreed goals are formed to work though the problem with your therapist. These include counselling and cognitive behaviour therapy (CBT).
  • Some approaches focus on the present and future in view of the goal that you present. This can include solution-focused brief therapy.
Whereas some therapies have been researched to treat your condition, it doesn’t always mean that it will be successful with you and your condition. What you believe about the merits of an approach can be a good starting place for seeking a particular type of therapy.  

Cardiff Therapy: Which Therapist?

Some therapists will stay within the boundaries of their treatment protocol and treat your condition according to a set programme (number of treatment sessions). However, some therapists have a very flexible approach to how they treat you and your condition. They will estimate the course of treatment but they will design the course of therapy according to the feedback you present. Using this approach, the therapy is paced to your individual needs and other commitments.  

Cardiff Therapy: Ask questions about your therapy

There are some useful questions that you can ask a therapist prior to starting a course of therapy. This will help you find out if you can collaborate within a therapeutic relationship. It is advisable to find out as much as you can about your therapy before starting a course of treatment. Questions can cover the following issues:
  • How they will approach your issue.
  • Any previous experience of treating your condition.
  • When you are likely to benefit from the therapy.
  • The training and registered associations to which the therapist is a member.
  • The terms of confidentiality.

Cardiff Therapy: The cost of treatment and type of venue

Establish the cost of each treatment, the length of each consultation and expected length of the therapy course if it hasn’t been made clear in the advertising literature. You can then establish if the treatment is affordable. Asking a few therapists these questions can give you a guide to the local Cardiff therapy prices. Some Cardiff therapy practitioners may offer concessions and will adjust prices according to your ability to pay. Cardiff therapy can be made available through the NHS or registered charities. Cost per session is not always an indication of quality. Just because you are paying five times as much for a treatment, it doesn’t mean you are getting Cardiff therapy that is five times more effective. Admittedly, there is an unconscious expectation that something is better when you pay more for it. Being emotionally open to being helped is one of the biggest dynamics in the therapy process. The exchange between you and the therapist can facilitate this process, amongst many other issues. You may also want to ask questions about other terms and conditions in your Cardiff therapy. Some therapists will have a cancellation period which you can give notice to cancel without paying a cancellation fee. Some therapists have different payment methods. Cardiff therapy can be conducted at an established practice with a number of different healthcare professionals. It can also be conducted in the therapist’s private practice or even as a home visit. The quality of the Cardiff therapy treatment should normally be the same regardless of the venue. Your expectations however can be different depending on the venue type. For example being treated at a therapy practice can help you to think that you are benefiting from a more professional service. What is important is that you feel relaxed in the venue where your treatment takes place. The venue may affect the treatment fee because of overhead costs for the therapist.  

Cardiff Therapy: Hypnotherapy Cardiff

Hypnotherapy still suffers from outdated images of swinging watches, stage shows and very high expectations from the public. Hypnotherapy is growing in its professionalism however with various hypnotherapists being registered with Hypnotherapy Associations that require a strict professional code of conduct and ethics e.g. The Hypnotherapy Association and General Hypnotherapy Register. Some conditions like IBS can now be treated through the NHS. Hypnotherapy Cardiff can offer a rapid solution to many conditions because the treatment aims to reduce your anxiety and stress levels as part of the hypnotic induction. Whilst in a relaxed state, your mind is more receptive to suggestions and visualisation techniques used by the hypnotherapist. Your therapeutic goals are discussed and the therapeutic suggestions are then incorporated into the hypnotherapy treatment. Hypnotherapy courses are usually shorter in duration than most of the other talking therapies but this can still vary from patient to patient.

For further information on treating your condition with hypnotherapy, contact Hypnotherapy Cardiff



IBS (Irritable Bowel Syndrome)

IBS Cardiff

IBS: What is it?

IBS (Irritable bowel syndrome) is a common functional gut disorder. It is diagnosed after doctors have excluded other serious organic diseases. More common amongst women, IBS can develop from young teenage and adulthood.
IBS stomach treated at Hypnotherapy Cardiff
IBS: stomach cramps are common symptoms of IBS

What causes it?

The exact causes of IBS are unknown. Following a food-related illness, the sensitivity of the gut canbe increased. This can affect your body’s ability to digest food and can increase your awareness of pain in the digestive tract. Stress and anxiety create chemical (adrenaline) changes that interfere with digestive functioning increasing some of the symptoms.  

What are the common symptoms?

Irritable bowel syndrome is characterised by bloating, constipation, diarrhoea, flatulence and pain/cramps. Some of these symptoms can be made worse after eating food or eating certain foods that the IBS sufferer believes is exacerbating the condition.  

IBS: Living with IBS symptoms

Having treated many Irritable bowel syndrome patients using hypnotherapy, IBS sufferers have a lifestyle that is preoccupied with the need to go to the toilet. It can undermine their self-confidence. At home: In the home, Irritable bowel syndrome sufferers can feel more relaxed because you have access to your own toilet and your family are (usually) sympathetic to your condition. The number of flare-ups can be greatly reduced because there is general acceptance in the home. However, you can still be preoccupied with the urgent need to go to the toilet during “peak times” especially if the house has guests. Having gone to the toilet, you constantly feel that your bowels are not completely empty and that you have to go to the toilet again. You can also pass mucus when emptying your bowels. In your desperation, you can mistakenly blame the food as a cause of your IBS symptoms particularly when under stress. The IBS diet can then be severely restricted, depriving you of essential nutrients. This may cause other health issues when dealt with subjectively. Leaving the house: Stress and anxiety can make the IBS symptoms worse particularly when leaving the house. The proximity of the toilet is a constant worry, “toilet watching” for reassurance. Certain modes of transport e.g. public transport are usually avoided if possible. Suitable toilets are landmarked on a known journey, in case the toilet is needed. Unknown journeys or journeys where stopping the vehicle when required can be problematic e.g. motorways. There can be a feeling of claustrophobia. Having arrived at a destination, social anxiety can add to the agony. “What will they think?” is a question that you would rather not consider. If visiting somebody’s house there is the embarrassment of “messing up” their toilet. The time that you might be absent and smell of the faeces (with nervous diarrhoea) further adds to IBS sufferer’s predicament. An air freshener is an essential item when flying. Some Irritable bowel syndrome sufferers prefer to meet in a public place to disguise these issues. There is some relief from being able to hide in larger public toilets. It’s no wonder that IBS sufferers can feel housebound (agoraphobic) in an attempt to control your feeling of embarrassment associated with your condition. Formal situations: The constant preoccupation with one’s bowel movements can make certain formal situations unbearable to manage. Even a family occasion with a fixed schedule can be a worry e.g. a wedding, not wanting to disturb the procession. Work meetings can keep the IBS sufferer distracted about when the meeting will finish in case the toilet is needed. Claustrophobia can develop in these situations, feeling trapped within your own anxiety. Interviews and exams tend to be stressful events in themselves. Anticipatory anxiety can keep the Irritable bowel syndrome sufferer “toilet bound” leading up to the big events. Claustrophobia is again an issue in venues with formal seating e.g. cinema. An aisle seat is needed in case of the need to leave the cinema. When the cinema is full and a centre seat allocated, it can be difficult to concentrate on the film.
IBS toilet anxiety treated at Hypnotherapy Cardiff
IBS: If you're not on the toilet, you're worrying about needing to go!
Accidents and near-misses: Some IBS sufferers have had an “accident” whilst away from home and fear repeating the situation. It can be traumatising, effecting how you handle future events to prevent a reoccurrence. Even if you have had a “near-miss”, you can develop a series of coping rituals similar to that encountered by OCD (obsessive compulsive disorder) sufferers. You become preoccupied with prevention and “control”.  Inevitably, depression can be linked to long-term IBS. Toilet phobia: Some IBS patients have OCD issues with “contamination” when using public toilets. This may have been the initial trigger for the Irritable bowel syndrome. These anxiety conflicts can mean that the sufferer rarely leaves the house. Not surprisingly, when I have treated hypnotherapy patients with these anxieties, I have treated them at their home.  

IBS: Approaches to treatment

Most Irritable bowel syndrome patients will have explored a number of treatment options with various health professionals. These can include the use of prescribed medication to counter your type of IBS symptoms. Antispasmodics and antidepressants are used to alleviate cramping or pain, laxatives for constipation or anti-diarrhoeal medication is used for diarrhoea. Dietary changes can involve an objective assessment of your diet to ease related symptoms. This can mean eliminating certain problem foods where there is intolerance. Or it can involve increasing or reducing the amount of fibre in the diet. Eating habits are also reviewed to ensure you are eating at regular intervals. Lifestyle issues can also be explored where a change can influence a benefit. Light cardio-vascular exercise for example is considered helpful for the digestive system.  

IBS: Research shows that Hypnotherapy can help to treat IBS symptoms

Hypnotherapy has been used to treat Irritable bowel syndrome within the National Health Service. Professor Peter Whorwell, a consultant gastroenterologist from Manchester has been researching the use of hypnotherapy in the treatment of IBS for over 20 years. In his research using 12 sessions of Skype hypnotherapy, 40% fewer subjects had severe IBS symptoms following their Skype hypnotherapy treatment. Skype hypnotherapy was used instead of face to face hypnotherapy where travelling to the hospital was deemed as traumatic for the IBS sufferer. In other research in the use of hypnosis in the treatment of IBS, MJ Ford and A Dobbin conclude that “Hypnotherapy reduces patient anxiety and improves symptom control in the majority of patients with refractory IBS...Benefits extend well beyond symptom control and include improvements in quality of life and reduction in emotional distress.” (p. 297) In February 2008, the National Institute of Clinical Excellence, who advise the NHS on effective treatments suggested to doctors that "Referral for psychological interventions (cognitive behavioural therapy [CBT], hypnotherapy and/or psychological therapy) should be considered for people with IBS who do not respond to pharmacological treatments after 12 months" (See  

IBS: How can hypnotherapy treat IBS?

The causes of Irritable bowel syndrome remain unknown. However, stress and anxiety are considered to exacerbate symptoms of IBS. Following your doctor or consultant’s diagnosis of stress-related IBS symptoms, hypnotherapy can then be used to treat your IBS symptoms.

Reduction of stress

When under stress, adrenaline is released and effects the functioning of the gut. Blood is diverted away from the digestive system to essential “fight or flight” responses. By combining relaxation breathing techniques that you can use for yourself, the stress responses can be reduced, allowing the gut to function in a relaxed state. Some of your lifestyle issues will also be explored to help you manage your stress in a more effective way.
Reduction of anxiety
Living with Irritable bowel syndrome symptoms (see above) can create an anxious lifestyle dominated by “toilet” worry and panic behaviour. Hypnotherapy helps you to be more receptive to suggestions. It can be used to reframe past anxious experiences that are creating your avoidance. Hypnotherapy can also help you to visualise dealing with new situations with confidence.
Reduction of pain, discomfort and bloating
The reduction of pain, discomfort and bloating symptoms can be related to your levels of stress and anxiety. Hypnotherapy can also use specific pain management techniques to lower your awareness of pain and cramping. Bloating and distension can be eased by relaxing muscles of the digestive tract, making it easier to expel excess gas.  

IBS: IBS gut-directed hypnotherapy

Gut-directed hypnotherapy or gut focused hypnosis is a treatment that is incorporated into the general hypnotherapy treatment.  Gut-directed hypnotherapy focuses specifically on visualisation techniques targeted at the gut’s own nervous system (Enteric nervous system). Suggestions are aimed specifically at this neural pathway which can become disrupted or overactive following acute IBS. The aim is to positively influence communication between the brain to the gut and from the gut back to the brain. In Professor Whorwell’s words, with gut directed hypnotherapy “you are controlling your gut, rather than your gut controlling you.” I have been trained to use gut-directed hypnotherapy techniques.  

For further information on treating IBS with hypnotherapy and gut-directed hypnotherapy, contact Hypnotherapy Cardiff


Hypnotherapy Home Visits

Hypnotherapy Home visits in Cardiff

Hypnotherapy home visits

If you are unable to travel to The Therapy Centre in Roath, Cardiff, then enquire about Hypnotherapy home visits in Cardiff and the surrounding districts. There are certain situations that can prevent you from visiting the hypnotherapy practice: Physical mobility issues – Any physiological conditions that make travelling a problem for you e.g. arthritis, M.E. or pain issues. Treatment conditions – Any treatment conditions that cause anxiety or stress when you leave your
Hypnotherapy home visits
Hypnotherapy home visits: If you can't travel to me, I may be able to travel to you
home e.g. certain phobias or panic attacks. Preference – Maybe you would prefer to be treated at home for a number of different reasons.   My therapy room at The Therapy Centre is on the 1st floor and so your ability to climb stairs is required. (If you wish to visit the practice and find stairs difficult, a ground floor treatment can be arranged in advance).  

Hypnotherapy home visits: Costs

There are additional charges for hypnotherapy home visits. These are estimated according to the journey times:
  • £10 minimum journey fee is for a journey up to 10 minutes away.
  • £40 can be charged for a journey up to 45 minutes away for the surrounding districts.
An estimate is usually made prior to the first consultation and the travelling fee is then set for follow-up consultations. Please note that whilst travelling includes petrol costs, the majority of the travelling fee takes into account the total travelling time i.e. for the outward and return journey back to the clinic. Thus a 20 minute outward journey requires an extra hour being allocated in my diary to allow for potential traffic delays.  

Hypnotherapy home visits: Payment

Payment is by cash/cheque. PayPal payment can also be made via my website in advance. Since hypnotherapy home visits require extra time being allocated in my diary, I require a deposit in advance of the next consultation.  

Hypnotherapy home visits: Arrangements for the home treatment

Ideally a quiet, private area in your home would be suitable, but is not essential.  As with the Therapy Centre, there are traffic noises and other noises within the building. Your home will have its own house sounds e.g. home telephone. If these sounds are anticipated, they don’t normally cause too much of a distraction to the consultation. Your comfort: At the hypnotherapy practice, I use a reclining chair. This isn’t always necessary. You being able to sit in a comfortable chair with your head supported would be preferable. This is obviously dependent on the furniture that you have at home. Some patients like to lie down on their settee. My comfort: I prefer to use an upright chair e.g. kitchen or dining room chair, positioned fairly close to you and facing you to conduct the consultation.


For further information on hypnotherapy home visits, contact Hypnotherapy Cardiff


Panic attacks

Panic attacks


Panic attacks: What are they?

Panic attacks are episodes of intense, almost paralysing fear where, as a result of the “fight or flight” response, the body is flooded with the stress hormone adrenaline. Panic attacks can be triggered suddenly and unconsciously. Before the sufferer has been able to identify the symptoms as a panic attack, the sufferer can feel as if they are having a heart attack or even think that they are dying.

During the early development of panic attacks, the sufferer can perceive their external situation to be quite “normal” making the panic attacks appear unpredictable and unavoidable. Having had one panic attack, the sufferer then becomes sensitised to the symptoms. Without have any coping strategies, the mildest trigger can set off a panic attack.


Panic attacks: how long can they last?

They can last anything from a few seconds to several minutes, sometimes developing in waves if the sufferer believes they are unable to alter the course of the panic attack e.g. remove themselves from a “closed” situation or relieve some of the symptoms when turbulence is causing panic when flying.

Sometimes the panic relates to internal or medical fears e.g. fear of having a heart attack. In this situation, panic attack sufferer is unable to distinguish between the symptoms as either anxiety or an actual heart attack. This may be have been triggered by someone they know who has suffered a panic attack. A similar situation can be created by an asthma sufferer whose asthma symptoms are anxiety-induced.


Panic attacks: What causes them?


  • Physical or medical causes:

Some panic attacks can have physical or medical causes. A doctor should always be consulted to dismiss the following conditions: certain heart conditions, overactive thyroid, low blood sugar, medication withdrawal and stimulant overuse.

Panic attacks button
Panic attacks: Lifestyle changes can be a major reason to hit the panic button
  • Major lifestyle changes:

Stress caused by some of the big lifestyle changes include getting married, changing jobs, moving house, divorce, having a baby and suffering a bereavement. Due to the amount of change in these events, these lifestyle changes place an increased demand on your physical and emotional coping abilities. These symptoms are made worse when several of these events occur in close succession.

  • A family trait:

Panic attacks can run in families, although the specific nature of the link is unknown. This could be a genetic or a learned response. Young children are vulnerable to learning coping behaviour displayed by their parents. The parents may suffer from extreme anxiety (catastrophic thinking) or have specific phobias. The child can learn this way of dealing with anxiety.

  • Phobias and anxious/stressful situations:

Panic attacks are closely associated with phobias. The common coping response with a phobia is avoidance to protect you from the feeling of panic. Not all situations can be avoided however. A panic attack can be generated as a shock response when the phobic person is brought into contact with the cause of the phobia without warning. An example is when someone who has an arachnophobia panics when they see a spider in a friend’s bathroom.

Anxious and stressful situations can create also panic attacks. When someone is aware of the situation that can create a panic attack, avoidance can again be used as a common coping strategy. There are situations where the sufferer feels obliged to confront their panic e.g. someone who fears public speaking has to give a presentation at work. In the absence of any helpful resources, a panic attack can be experienced whilst giving the presentation.

The panic attack may also happen through anticipation. This is when the presentation is planned say next week and the sufferer accumulates an increasing amount of anxiety as the presentation nears. Your anxiety then “takes” you to your panic attack, near to or during the presentation.

Left unmanaged, these situations can accumulate more fear of panic attacks (fear of fear). An example is when the spider phobic feels increasingly embarrassed about having a panic attack around people. A social phobia develops until they enter a state of helplessness. The sufferer then believes that by staying at home, they can prevent a panic attack. The situation accumulates into agoraphobia.


Panic attacks: What are the common symptoms?

The symptoms of a panic attack are similar to general anxiety but are usually higher up the intensity scale. They can include one or more of the following:

  • Intense sweating (armpits, hands, forehead or complete cold sweat)
  • Shaking, trembling or feeling petrified
  • Chest pain or tightness, heart pounding, beating faster, palpitations
  • Thoughts of dying or impending doom
  • Sudden intense anxiety or fear of danger
  • Shortness of breath or shallow, rapid breathing
  • Nausea, faintness or dizziness, hot flashes
  • Fear of losing control
  • Dry mouth, problems swallowing, throat feeling constricted
  • Mind going 'blank', dreamlike sensations or perceptual distortions
  • Ringing ears
  • Muscle tension
  • Weakness, fatigue, feeling of powerlessness
  • Tummy upset or nervous diarrhoea
  • Heightened alertness to danger, constantly feeling on edge

Without knowledge of these panic attack symptoms, the sufferer can become highly anxious about them, inducing further panic attacks.


Panic attacks: Can they happen spontaneously?

During the early stages of panic attacks, the sufferer may not understand them or be able to attribute any situational cause and so is left “waiting” for the next one to happen. Some panic attacks can appear to happen spontaneously but have an undiagnosed medical cause. When diagnosed and appropriately treated, the panic attacks subside. Panic attacks can happen in the middle of the night causing the sufferer to wake from their sleep. There may not be a recognised cause at the moment of happening, but nocturnal awakening can be stress-related.


Panic attacks hyperventilation
Panic attacks: When hyperventilating, breathing techniques can be a better alternative to using a paper bag

Panic attacks: what is panic disorder?

Whereas panic attacks can occur during bouts of stress, panic disorder is a condition where the person suffers recurrent panic attacks. They live in fear of their panic attacks which exacerbates their condition (fear of fear). Panic disorder is a type of anxiety disorder which is characterised by persistent worry.


Panic attacks: How can hypnotherapy treat them?

  • Hypnotherapy can teach relaxation techniques

Breathing techniques can be taught to alleviate some of the anxiety symptoms. When used correctly, you can slow down the pace of your breathing thereby reducing the potential to hyperventilate. During a hypnotherapy induction, you are in a deeply relaxed state that helps you to be more receptive to suggestions used. The learning ability is enhanced in hypnosis, which means you take away a more profound experience of the relaxation achieved with the breathing techniques used.

  • Hypnotherapy can release negative beliefs (triggers) that cause the panic attacks

With panic attacks, the sufferer may not be aware that there is a deep internal conflict between unconsciously (and consciously) acquired beliefs. You can be torn between two or more opposing belief patterns, or the opposing consequences of taking a certain course of action e.g. trying to please too many people at once. When they conflict, it creates the surge of adrenalin and the sudden awareness of the panic symptoms (the “fight or flight”). You may inadvertently try harder to resolve or control the situation, sometimes exacerbating the panic attack. Hypnotherapy can identify which negative beliefs are in conflict and causing the adrenaline responses.

An example of a conflicting situation is when an employee is desperate for promotion to help pay off a loan. They have an opportunity for promotion but the method includes an interview and a presentation. The employee suffers with presentation anxiety and finds it hard to speak when anxious. They suffer anticipatory anxiety leading up the day of the presentation and then realise they have made a gross error in their preparation during the interview. This realisation sets off a panic attack. There are conflicts between the need for promotion and the need to perform well during a presentation.

Everybody is likely to react differently in that situation. The individual who does not have an internal “vent” or way or coping is likely to find their adrenaline pushing some of the above symptoms to the upper limits. Hypnotherapy can be used to control the build up of these symptoms.

  • Hypnotherapy can help identify the nature of unconscious panic responses

Deep-rooted unconscious issues can sensitise you to a particular situation as a child. They can remain dormant and then resurface when the situation is encountered again as an adult. For example childhood bullying which re-surfaces as panic attacks when the adult is confronting an aggressive boss at work. Hypnotherapy can help re-frame the emotion from your childhood helping you to cope as an adult.

  • Hypnotherapy can help de-sensitise the sufferer from panic-causing situations

As the sufferer has more control over their panic attacks, they can begin to challenge the situations that they have avoided. Progressively dealing with that situation can alter the panic responses and break the anxiety-response habit. Hypnotherapy helps you to rehearse your coping in each stage of your progress as if the event as actually happened.


Panic attacks summary

Panic attacks are extremely distressing episodes of intense anxiety. In the absence of any conflicting medical conditions however, panic attacks don’t cause death. Once you can identify them for what they are, hypnotherapy can help you cope with them and change the meaning of them. As you have more control over your panic attacks and change your beliefs towards them, they usually subside.


For further information on treating panic attacks in Cardiff with hypnotherapy, contact Hypnotherapy Cardiff


Hypno band hypnotherapy

Hypno Band Hypnotherapy – Just another visualisation technique!

Are you thinking of trying a Hypno band hypnotherapy course to lose weight? Before you decide to book a course, read on... How many times have you seen something that is already well-established, being re-moulded with an attempt to attract a new market? At the heart of hypnotherapy is the use of visualisation techniques to create change. As a practising registered hypnotherapist, I have been a witness to several rehashed hypnotherapy treatments claiming to be the new miracle-cure on the block. Hypno band hypnotherapy is attempting to do the same thing. It is based on the principles of Gastric band surgery; an operation that restricts the amount of food you can eat by reducing the size of your stomach. Instead of the actual surgery, you can visualize the process for a fraction of the cost. You can then live your life as if your stomach has been shrunk, imagining that you have had a gastric band fitted. This is what is being promoted anyway! How does Hypno band hypnotherapy compare to a course of weight loss hypnotherapy that has been personalised by an experienced hypnotherapist? In my view, you will benefit much more because it takes into account your individual needs. All that Hypno band hypnotherapy does is offer you a costly programme of regurgitated methods, promoted under a new title. What are the problems of Hypno band hypnotherapy?  

Hypno band hypnotherapy: Is there any research?

When you see something in a newspaper or hear that a friend has benefitted from something, can this be used as factual research? No, it’s nothing more than a dramatised case study. It’s only when Hypno band hypnotherapy research is published in reputable journals e.g. European Journal of Clinical Hypnosis, can any of its “long-lasting” claims be taken seriously. Until then, questions about placebo controls and randomised samples asked to any reported Hypno band hypnotherapy research are likely to be missing. There is no evidence that Hypno band hypnotherapy is any more successful than individualised weight loss hypnotherapy. So unless any recent research has surfaced, any percentage claims of success should be viewed with scepticism.  

Hypno band hypnotherapy: If the Hypno band hypnotherapy treatment is so effective, why haven’t they abandoned the gastric band surgery?

Hypno band hypnotherapy visualised surgery
If Hypno band hypnotherapy was so successful, would there be any need for the surgery?
When there is a safe, effective and cheaper alternative available to something, most people will chose that option. Gastric band surgery costs at least £5000. Since the arrival of Hypno band hypnotherapy, I’m not aware of any reduction in gastric band operations. If Hypno band hypnotherapy was so effective, the NHS would reduce their surgery bill and opt for something cheaper: Hypno band hypnotherapy. Consider also that patients who qualify for gastric band surgery must have attempted and failed with other weight loss treatments. The surgery would be in decline if Hypno band hypnotherapy was proving to be an effective treatment. Is there a decline in these operations? I’m not aware of any decline.  

Hypno band hypnotherapy: Does one success story mean that everyone can rely on it?

It’s so easy for your beliefs to be swayed to buy something when you hear a success story. How often have you bought something when you are desperate, and a friend tells you that it’s a success, only to find out that it hasn’t quite worked for you in the same way? When Hypno band hypnotherapy appears in the press, it’s easy to over-generalise that everyone can benefit by this. If only Hypno band hypnotherapy was like this. One reported incident of success can hide some essential reasons why these changes have or haven’t happened. Maybe these issues weren’t reported or they just didn’t materialise in the therapy process. Inflated expectations can be damaging. In my hypnotherapy practice, “word-of-mouth” referrals are fantastic for business. Having realistic expectations and recognising that every patient is different is also important. When a patient has made a dramatic therapeutic change and they emphasise this to their friends, the friends will enter hypnotherapy with the same inflated expectations. They demand the same outcome as their referrer and usually leave disappointed because they haven’t matched their success.  

Hypno band hypnotherapy: Regardless of visualisation, are you just being told to eat fewer calories?

When you see a newspaper headline saying that hypnosis caused a patient to lose 8 stone in weight, you would think that is was the Hypno band hypnotherapy suggestions that did this. Is it like a stage hypnosis show where participants are hypnotised and are told to imagine that they are wearing a Hypno band and from that consultation, they live their lives like a gastric band surgery patient? In a newspaper article, it reported that the patient had to follow the same intense diet as that adopted by a gastric band surgery patient. It consisted of an all-liquid diet followed by pureed foods and then solids. What was the calorific content of the liquid diet? The article failed to mention this. It’s common understanding that if you eat fewer calories than you burn, you will lose weight. When you are told that you must follow this diet for the Hypno band hypnotherapy to work, you will think that it must be because of the Hypno band hypnotherapy doing the job. It may just be because you have paid for two consultations and now feel committed to following a prescribed diet.  

Hypno band hypnotherapy: The article doesn’t emphasise that the Hypno band hypnotherapy was a small part of the treatment

In the newspaper article, the Hypno band hypnotherapy patient had a course of ten hypnotherapy consultations. The Hypno band hypnotherapy programme consisted of just three consultations. This suggests that there were a number of other issues that were being treated using other techniques, but this wasn’t mentioned in the article. It could be considered that Hypno band hypnotherapy was not the main focus of the treatment. Having lost eight stone during the course of hypnotherapy treatment was a fantastic achievement. Both patient and therapist deserve praise for their success. The patient will have paid between £700 and £900 pounds for the hypnotherapy course. This is still cheaper than the gastric band surgery, but was it because of the three Hypno band hypnotherapy sessions or the other personalised hypnotherapy sessions? It’s difficult to really know.  

Hypno band hypnotherapy: Do you need to visualise that you have had a Hypno band fitted?

Hypno band hypnotherapy: is it necessary?
Do you need to visualise that you have had a Hypno band fitted?
There are numerous hypnotherapy weight loss scripts. Try Google searching them and you will findsome are written for novice hypnotherapists and some for patient’s self-hypnosis purposes. Visualising that “your stomach feels smaller and you feel satisfied and fuller on less food” is a common weight loss suggestion. It is a basic building block that helps to focus your mind towards your weight loss goal.  Added to this could be suggestions about your eating style – “slowly andconsciously” or that your “stomach has shrunk in size”. If you can visualise this then it will have the same benefit as a Hypno band hypnotherapy treatment. Putting yourself through an imagined surgeryjust isn’t necessary to create this change.  

Hypno band hypnotherapy: A good reason to doubt its effectiveness

When you have been trying to lose weight and desperation kicks-in, it’s easy to be swayed by catchy marketing phrases. It’s important to enter any therapy with a realistic expectation that requires some lifestyle changes on your part. This is the case with gastric band surgery; you must still be prepared to change your eating habits or there could be associated problems. Hypno band hypnotherapy is part of a current trend in using a medical procedure and making something “new” for the receptive public. Hypno band hypnotherapy is not being shown to be any more effective than personalised hypnotherapy courses. When it’s advertised that a condition can be treated in a specified number of consultations, it doesn’t mean that it can be treated successfully. There is not a “one treatment fits all” out there, otherwise the NHS would have adopted this method by now. When you have a personalised course of weight loss hypnotherapy it is more likely to take into account your historical relationship with food, your general emotions, current stress and habits that link with your eating patterns. It has the best opportunity to direct you to your personalised weight loss success. Abandon Hypno band hypnotherapy and lose weight with a personalised hypnotherapy course.  

For further information on choosing personalised weight loss programmes over Hypno band hypnotherapy in Cardiff, contact Hypnotherapy Cardiff


Stop Smoking tips 2

Stop Smoking Tips 2

In my first article on ‘how to stop smoking tips 1’, I discussed three of the essential background stop smoking issues that focus your mind on the big day. Firstly, recognise that the nicotine cycle is just cravings fooling your mind. Over time, as the addiction takes over, you will make up any justification to keep the addiction going. Secondly, by appreciating how anxiety and stress are connected with smoking, you can find new ways to cope with your anxious and stressful issues. Without this, you will feel like an “ex-smoker” who is still vulnerable to smoking again. Thirdly, recognise how breathing (inhaling) is part of your smoking habit. Relaxed breathing is a way of controlling anxiety and stress. When you see these connections for what they are, life without a cigarette becomes a realistic achievement. In my hypnotherapy consultations, I aim to identify other important issues that individualise your smoking habit and match them with an appropriate stop smoking hypnotherapy treatment. Converting to being a non-smoker requires an understanding of your personal smoking triggers and then rehearsing alternative ways to cope without a cigarette. This way you can be ready for your stop smoking transformation. If you want professional help to stop smoking: Stop Smoking Cardiff  

Stop Smoking Tips #1:

If you’ve previously stopped smoking, identify what caused you to re-start smoking

Stop smoking tips: Identify your previous lapses
Stop smoking tips: Identify why you have previously re-started smoking
Identifying the reason for your smoking lapses can help you to establish your vulnerability when you want to stop smoking again. Stopping smoking is one achievement; staying stopped is the ultimate goal. When you know why you have re-started smoking, you can prepare different coping strategies that take you through past failings.   This is particularly significant if you have stopped smoking for more than 3 days. After 3 days, research has shown that the majority of the nicotine has left your body.  After 7 days, cotinine (the main nicotine metabolite) is absent from the blood. Physiologically, you have done the necessary work; you are an “ex-smoker.” What draws you back into smoking cigarettes after this period of stopping is what you psychologically and emotionally associate with your smoking habit. If you lapsed in a social situation, then it can explain that you are socially anxious, you give-in to peer-pressure or seek acceptance through social rewards. Armed with this knowledge, you can then prepare for a different way of coping in social situations. Ironically, the first lapse is usually an issue of over-confidence. You have stopped for a few weeks and haven’t fully understood the nature of your psychological smoking habit. You believe that you can stop-and-start whenever you feel like it. You then find yourself in a situation where you feel that something is missing. You think that “just one” cigarette won’t matter. You may not even enjoy restarting, but the one cigarette is enough to draw you back into your addiction as a smoker. For the rest of the day and the following days, you succumb to the power of the nicotine cravings. You have now learned how addictive nicotine can be and that you are not in as much control as you once thought. Stress can be a reason for re-starting smoking. As discussed in the “how to stop smoking tips 1”, if you underestimated the impact of stress, it may have drawn you back into smoking when going through a crisis. Psychologically, at higher a level of stress, your mind goes back to what it knows. If you have previously convinced yourself that smoking cigarettes helps you to cope with stress, the smoking trigger will overcome you. So you start smoking to get you through the stress, but after the stress has eased, the nicotine addiction will have you hooked again. Hypnotherapy can help you identify the nature of your stress and offer you alternative ways of coping. When you can see yourself coping with stress as a non-smoker, your confidence will grow. You can change from the mind-set of the “ex-smoker” to the “non-smoker.” Another reason for re-starting smoking is because when you have stopped, you put on weight. There is evidence that nicotine can act as an appetite suppressant but taking this issue into account, there are ways to ensure that the weight gain is temporary. Where smoking has been used to comfort your stress, food will tend to be the next accessible crutch. “Skinny smokers” who have become non-smokers, have included exercise and healthier eating in their transformation. When this issue is identified in a course of stop smoking hypnotherapy, weight loss suggestions are used to ensure a smoother transition through these health changes. Other reasons for re-starting smoking are varied and personal. Some stop smoking hypnotherapy patients are unsure why they have restarted smoking. When the reason is unconscious, hypnotherapy can be a useful tool to uncover and treat past negative learning. When your mind can connect with “why” you have done something, you can develop the necessary tools needed to fix the situation. If you have smoked continuously for years, then this issue of “re-starting” won’t directly apply to you. But your smoking habit will have integrated a number of other issues. By identifying situations when you have smoked more cigarettes, you can establish when you will be hit by the physiological and psychological cravings (see stop smoking tips #2, below).

Stop Smoking Tips #2:

If you’ve never tried to stop smoking, identify when you smoke more cigarettes and what influenced you to start in the first place

If you’ve never stopped smoking for more than 3 days then you are dependent on identifying your smoking triggers “inside” the nicotine addiction. Those with a heavier addiction may not be aware of those differences because there’s very little time when you are not smoking. Those with moderate addictions are likely to recognise these subtleties. Maybe it’s stress, anxiety or boredom. Once you have identified the link with your increased dependency on cigarettes, you can find alternative ways of coping once you have stopped. The reason that you first started smoking may have been several years ago, but don’t dismiss it as being irrelevant. Teenage traits can still direct adult behaviour. Many of you may have succumbed to peer-pressure back then. Do you find that you still smoke more cigarettes socially? If so then, social reinforcement is still part of your adult life. When you are stuck in a negative habit and are struggling to change it, hypnotherapy can be an effective technique to uncover the cause of the habit. Hypnotherapy can then be used to release the emotion behind the habit. For example, some of you may have started smoking to defy controlling parents. As an adult, the defiance is no longer required but is still blocking your progress. Taking a “U-turn” with your belief system can be difficult on your own. Many adult patients recognise that the reason for continuing smoking is pointless. But transforming defiance into something positive would mean changing a deeper part of your belief system.  Regression hypnotherapy is used in this situation to help change emotional blocks.

Stop Smoking Tips #3:

Consider if you “miss” smoking in situations where you can’t smoke

This issue is something that smokers have had to deal with more since the ban on smoking in public places. When the ban was first announced, there was a moderate rebellion followed by general compliance. It may have hardened the defiant smokers attitudes to smoke “by right” when they ‘can’ smoke. For others, it was a breath of fresh air; (pun intended!) you just went outside! What is so helpful for the aspiring non-smoker is to consider if they “miss” smoking when they are not allowed to smoke. Many of my stop smoking hypnotherapy patients say that they just accept the situation and focus on other things. They don’t feel deprived. They flick the “internal smoking switch” off when entering their workplace, but switch “it” on again the moment they have left work. Can you see this positive “mind-mechanism” as a decision of choice? If you can, then it’s a choice that is transferable into other situations where you “can” smoke but chose not to smoke. 

How to stop smoking tips: summary

Stop smoking tips to kick the habit from Hypnotherapy Cardiff
Stop smoking tips to help you kick your smoking habit
In this article, these 3 stop smoking tips consider the fluctuations in your smoking behaviour. It considers the beliefs and emotions when you first started smoking, re-started smoking after temporary stops and increases and decreases in the number of cigarettes smoked in certain situations.When you have an understanding of these issues, you can prepare your stop smoking programme to match these changes in your smoking habit. Hypnotherapy helps to create a state of deep relaxation. In this state, your mind is more receptive to the suggestions used by the hypnotherapist to stop smoking. In my stop smoking hypnotherapy courses, the techniques are personalised to treat your stop smoking blocks quickly to help convert you from a smoker to a non-smoker. For professional help to stop smoking: Stop Smoking Cardiff

For further information on stop smoking tips, and stop smoking Cardiff hypnotherapy courses contact Hypnotherapy Cardiff