Fear of Losing Control

The fear of losing control is a common fear that can be associated with many other anxiety-related conditions e.g., phobias, panic attacks, OCD, social anxiety and PTSD. You may not communicate this fear as an initial treatment goal, yet it can emerge as an important secondary issue that demands attention. Exploring your beliefs connected to “control” and what it means to “lose control” can be extremely beneficial to treating your main presenting condition and associated anxiety symptoms.

What is a fear of losing control?

A fear of losing control can mean different things to different people. We all want to be in control of our lives, in the same way that we all want to pursue our model of happiness. However, there is a huge difference between wanting to be in control and living in fear of losing control, in whatever way that you define that negative reality coming into existence. As that negative reality threatens to materialise, you can anticipate your symptoms and you may become over-controlling with your emotions and behaviour to prevent it.

In more general terms, the prevention of this negative reality is characterised by an intense and irrational fear of losing control over:

• Yourself – This can include your mind, emotions, memories, reactions, behaviour, bodily functions e.g., bladder or bowel,etc. You might fear losing control by making a fool of yourself, doing something irrational after drinking too much alcohol, being rash or aggressive (losing your temper), being emotional (crying), or saying something that you might regret. “Freaking-out” and “going crazy” are terms commonly used if you were to lose control or be “physically or mentally incapacitated” in some way. It often refers to having a panic attack and the struggle to breath associated with the panic attack. As a consequence of losing control, other secondary feelings of distress (blame, guilt, shame, embarrassment etc.) may also be related to the initial (primary) loss of control or panic attack.
• A situation – This can include a work meeting, presentation, formal social occasion, or performance situation. You fear that the situation won’t go as planned, so you over-plan it, obsess and overthink it. You spend an excessive amount of time in your preparation and rehearsal. Your fear of something going wrong in the situation can overwhelm you and distract you from your ability to cope with the demands of the situation like listening and responding to questions.
• Property – This can include items of financial and sentimental value. You fear that the item of value might be damaged or lost. For example, when you buy a new car, you then become possessive over it, fearing that it will be damaged or stolen if it is parked in a precarious place. To control this fear you then leave the car in your garage where it’s safe, rarely enjoying your “precious” new vehicle. Losing-control fear can also dominate how you maintain your property. It is prevalent with types of OCD including contamination behaviours, cleanliness, orderliness and hoarding compulsions.
• Other people – This can relate to how you expect others to comply with your expectations to lower your anxiety because you worry about them. If others don’t comply, you fear that they might be harmed in some way. It can also include being controlling over others to prevent them from showing your potential incompetence.

The term “Control-Freak” is coined for those who obsess over things being done in a perfect way or be left with feelings of inadequacy or failure. As a phobia it is also known as atychiphobia or kakorrhaphiophobia.

“Control-freaks” are often perfectionists who battle with intense self-criticism, hopelessness and stress. They struggle to delegate to others as they are intolerant of those who don’t share their same flawless standards.

Unhealthy (or neurotic) perfectionists are more prone to losing-control fears as general trait or in specific areas of life. They can be distinguished from the healthy form of perfectionism, in which pleasure is gained from one’s efforts and the outcomes do not compromise your self-esteem.

What situations can a fear of losing control affect?

Family relationships – Parental fears of their children being harmed is very common. The parent’s protective behaviour can reduce their own worries, but it can damage a child’s confidence particularly when the behaviour is controlling. For example, if a parent suffers with social anxiety, they can inadvertently instil socially anxious fears into their child by controlling who they should be friends with and when they can see them.

Parents can also be over-controlling of their children to prevent themselves being labelled as an incapable parents. Controlling the child’s homework to help the child’s success can be a sign of good parenting but controlling all their free time to make them study (just to calm the parent’s fears) can overwhelm them. Some children can become averse to studying because of parental pressure.

Workplace – The fear of losing control at work can present itself in many ways, usually as a fear of failure. For the individual who wants to achieve high standards, the extra time and energy to revise completed work just to “cross every T” can take its toll on your productivity-efficiency with potential burnout. When you can’t perfect something, you may become defensive of it, procrastinate over the task or avoid it altogether since an “adequate” outcome (rather than a perfect one) can be viewed as failure. Other perfectionist behaviour can include hiding your errors from others for fear of criticism, then finding it’s too late to correct these errors before the deadline. You may also be very critical of others who don’t have the same perfect standards as you.

In some cases, being managed by a perfectionist boss who fears losing control of their staff can amount to bullying. Bullying behaviour includes being humiliating, insulting, offensive and intimidating towards subordinate members of staff. Bullying behaviour is not always “downwards” in the chain of command, it can extend to colleagues at a similar level, and “upwards” towards superior staff. The latter can apply when a junior member of staff is envious of a superior’s position and will reject their “control” by failing to complete requested tasks, being disrespectful and spreading rumours about them to colleagues.

Relationships – losing-control fear in relationships can take many forms. Perhaps the most obvious is the fear of a relationship breakdown and the potential rejection, isolation, worthlessness, and abandonment that can accompany it. To suppress these fears, partners can display many dominating and controlling behaviours like anger, jealousy, guilt-tripping, shaming, possessiveness, being critical (to avoid blame), “gaslighting” and being excessively inquisitive (snooping on your partner’s phone/emails).

Education – Similar to the work situation, fear of losing control in your education can be related to perfectionism. To under-achieve and attain low grades would generate intense feelings of self-criticism worthlessness. Perfectionism due to high expectations can cause conditions like writer’s block, burnout, depression and anxiety. Some students may resort to cheating and plagiarism due to the pressure to achieve high standards when completing assignments and exams.

Physical activity (exercise) – You would expect a degree of perfectionism to become an elite performer, but as with other situations, the pressure to perform can generate a losing-control fear. The pressure at elite competitions can generate sports performance anxiety, self-doubt, anger and fear of failure. Self-criticism can encourage the performer to dwell on mistakes and get distracted during the competition when the competition-performance demands are relentless. For the amateur (and elite performer), cheating using performance-enhancing substances can be appealing to reach the next level of achievement. Even for the informal fitness enthusiast, you can be susceptible to training compulsively.

Other performance situations – Fear of losing control of the performance can impact on other performance situations including driving tests, interviews, musical and stage performances and presentations. It can also affect informal performance situations like dating, sexual performance (premature ejaculation and erectile dysfunction), and other social situations. A lack of control may be experienced as a fear of embarrassment, humiliation, judgement, and failure.

Home cleanliness – Devoting time and attention to something that is your pride and joy can become progressively controlling, preventing you from actually relaxing in and enjoying your own home. As with other situations (and objects), perfectionism can influence the achievement of high standards. DIY and gardening projects, tidying and cleaning can become compulsive (as a common type of OCD), continuously finding yet another job to do in an already-busy daily schedule. Your loss-of-control fears can relate to who might see those flaws and criticise something that could be cleaner. The expectations you have about your home can influence you to take those imagined judgements personally (i.e. that you aren’t good enough to keep a perfect home).

Your body – the pursuit of high standards (ideals) and self-criticism directed towards your body can be displayed in many ways.  Body-perfect behaviours can include compulsive exercising (e.g. bodybuilding outside of competitions), body treatments (plastic surgery and implants, beauty treatments, having numerous tattoos and body piercings), excessive dieting (to lose weight or to prevent health conditions) and eating disorders (e.g. anorexia and bulimia etc.). Body dysmorphia is the mental health condition that can be associated with many of the above behaviours. Comorbid conditions like addiction, self-harm, drinking excessive alcohol, depression and binge behaviour etc. can accompany this condition.

There are some situations in which this losing-control fear can be beneficial to your overall health, particularly when connected to making poor lifestyle choices. If you define the fear of losing control as developing chronic health conditions (e.g. diabetes, coronary artery disease, stroke, some types of cancer, etc.), you may make better lifestyle choices to try and prevent these chronic conditions from developing. These self-care behaviours can include having a mild form of heath anxiety that can encourage you to stop smoking, eat a healthy diet, exercise, reduce alcohol intake, sleep better etc. Similarly, those who already have chronic physical and mental health conditions may maintain their habit of taking medication to control and prevent their symptoms becoming worse.

What causes a fear of losing control?

Fear of losing control can be caused by a variety of factors related to the causes of phobias, including:

1. Genetics: Some people may have a genetic predisposition to anxiety disorders, which can increase the likelihood of developing this fear.

2. Traumatic experiences: People who have experienced “survival anxiety” (e.g. abandonment or separation fears) or traumatic events such as abuse, accidents, or medical emergencies may develop this fear as a reaction to these traumas.

3. Learned behaviours: This fear can be learned through observing others or through your personal experience. If a person has seen someone else lose control in a situation and had a negative outcome, they may develop a similar fear. Feeling like you have experienced being controlled in your life may generate a deep need to balance (or take back) that control in a direct or disconnected way. When the reaction is unable to be asserted, it can generate losing-control symptoms.

4. Personality traits: People who have a tendency towards perfectionism may be more susceptible to developing this fear.

5. Mental health conditions: This fear can be a symptom of other mental health conditions such as panic disorder, social anxiety disorder, obsessive-compulsive disorder, post-traumatic stress disorder or bipolar disorder.

In many cases, a combination of these factors may contribute to the development of a fear of losing control.

The locus of control

The concept of the locus of control is not a cause of how some people have more control in their lives compared to others; it is more of a way of understanding the beliefs about “where control exists” in some people and not in others.

The locus of control is a concept that refers to the degree to which a person believes that they are in control of their own life. People with an internal locus of control tend to believe that they have control over and are responsible for their own fate e.g. “the reason I am successful is because I have worked hard”. However, people with an external locus of control tend to believe that their fate is largely determined by outside forces e.g. “I am successful because I was lucky”.

In relation to the fear of losing control, it is likely that those with a strong internal locus of control are less likely to experience this fear, as they believe that they have more power over their own lives and can do more to influence their outcomes. Those with a high external locus of control are more likely to experience this out-of-control fear, believing that they are helpless to the stronger authority of the outside world.

Another term associated with the locus of control of one’s thoughts and actions is personal agency.

What are the common symptoms?

The symptoms of a fear of losing control, can vary from person to
person, but common symptoms include:

1. Intense anxiety or panic, especially in situations that are perceived as threatening.
   2. Avoidance behaviours: avoiding situations or activities that you associate with the fear to limit the feelings of panic and anxiety.
   3. Physical symptoms such as rapid heart rate, sweating, shaking, and muscle tension. Periods of insomnia is also common.
   4. Mental symptoms including racing thoughts, confusion, dread, disorientation, and a sense of detachment from reality.
   5. Emotional symptoms of distress such as feelings of shame, embarrassment, anger and hopelessness.

How is a fear of losing control commonly treated?

This fear is commonly treated with a combination of psychotherapy and medication. Some common approaches to treatment include:
1. Cognitive-behavioural therapy (CBT): This type of therapy helps individuals
recognize and change negative thought patterns and behaviours associated with
their fear.
2. Exposure therapy: This involves gradually exposing individuals to the feared
situation or trigger. It is done in a controlled and safe environment, in order to help reduce anxiety and panic.
3. Medication: Anti-anxiety medications, such as benzodiazepines, and
antidepressant medications, such as selective serotonin reuptake inhibitors
(SSRIs), can be prescribed by your doctor to help manage symptoms of anxiety and panic.
4. Relaxation techniques: Practicing relaxation techniques, such as deep breathing techniques, self-hypnosis, mindfulness and progressive muscle relaxation, can help reduce anxiety symptoms and improve emotional regulation.
5. Lifestyle changes: Making lifestyle changes, such as reducing caffeine and
alcohol intake, having regular exercise, and practicing good sleep hygiene can
also help manage symptoms of anxiety and improve overall well-being.
The most effective treatment plan will depend on the individual's specific needs and circumstances, and it's important to work with a mental health professional to develop a plan that is tailored to your needs.

Treating your fear of losing control with hypnotherapy

There are many ways that hypnotherapy can help you to treat your fears and phobias. Hypnotic techniques include using hypnotic suggestions to reduce your anxiety and anticipatory anxiety symptoms, assisting controlled exposure, regression techniques to identify sensitising events and visualisation of your desired outcome.

As mentioned earlier, a fear of losing control is related to your beliefs associated with control and what it means for you to lose control. In the initial stages of the treatment, it is essential to engage in a discussion about your beliefs to individualise your treatment. These strategies are commonly used in cognitive behavioural therapy. The treatment can then help you to confront your losing-control fears that “sit underneath” your treatment goals, enabling you to think and act positively towards them. This can include overcoming a phobia, treating specific issues within your OCD or social anxiety.

Some of the losing-control fear discussion points are listed below:

• Clarify your domain of fear. The domain of fear is discussed earlier in this article. You will already know the significant areas that your losing-control fear is affecting e.g., if it relates to a loss of control over your body, your emotions (e.g., anger) or your trust in other people’s behaviour. You will also be aware of the sphere of your life that it affects (work, relationships, diet etc.).
• Discuss whether your losing control fear is a primary issue (from the

  

  domains listed above) or a secondary issue. Many clients over-focus on the primary issue, as if there is “no life” or recovery after the losing-control event. You can neglect to value the secondary issues that drive you to the primary issue and leave you ruminating over it long after it has Secondary issues can include feeling embarrassed, humiliated, responsible, blame-worthy, guilty, regretful, ashamed, angry etc. Consider anxiety-related overactive bladder syndrome for example. Having an accident may be the primary issue for most people who have the condition. You feel humiliated and believe that you will never recover from this experience. You now double your urinary urge to prevent your primary loss of control but until you validate and confront the beliefs related to your humiliation, it will continue to dominate your fear. Validating the emotion and giving it the attention it deserves will help dissolve your primary issue.

For some clients, these secondary feelings are the primary issue, but you mistake these feelings as the secondary issue. Ignoring these emotions can deepen your fear of losing control, since you get stuck in a situation that is in the middle, rather than at the top of your fear hierarchy. Feeling over-responsible is considered to be a major contributor to a loss-of-control fear.

• Describe specifically what would happen when you lose control. When closely examined, many clients acknowledge the low probability and irrationality of the fearful “bad event” transpiring. Your description is meta-analysed in the session. This can enable you to acknowledge its improbability and give you the opportunity to rationalise the pathway of losing-control events.
• Help you appreciate the boundaries of your control. Following a bad experience, it can intensify the belief that you have to try harder to be in control next time. You overthink and over-prepare yourself, trying to control what is realistically outside of your power or ability (rather than what is inside your ability, like mental attitudes). Your perfectionist mind is reluctant “to give up” on the situation and those unspent fearful urges convince you that you can really do the impossible. For example, after a flying trauma, you want to be in control of the flight. You struggle to delegate (or trust) the pilot and think that you can do a better job if you were in charge. Or due to your claustrophobic tendencies, you convince yourself that you can force the plane door open and flee the plane when you are in mid-flight. Maybe in the movies!
• Establish what you are really trying to perfect in such an over-controlling way. This is another way of approaching your boundaries of control and identify what you fear if the perfect situation was not achieved. Many OCD behaviours are significant here when perfecting the locking-up routine at night to secure the house before going to bed for example. The routine has now become over-ritualised and cumbersome, taking nearly an hour to lock up. Would you feel guilty because you have not done the routine in a set way? Would your anxiety then influence you to stay awake because you struggle to control the uncertainty of another break-in? Would you struggle with the feeling of responsibility if the house was burgled? Are you trying to perfect behaviours or perfect feelings connected to those behaviours?
• Reconsider the alternative view that “all responses are controlled”. This discussion can help you to challenge the concept of “control” and “being-out-of-control”. From a functional perspective, there is the view that panic attacks for example, are “controlled reactions” to the perception of danger; you are never really “out-of-control”, so this fear does not need to be pursued. Only those people who believe that you can be “out of control” and assign too much significance to the concept of being “out of control” are likely to be affected by this fear in the first place. If you tried to lose control right now, could you make it happen?
• Examine any safety behaviours connecting to your fear. Safety behaviours are also known as avoidance or coping behaviours. They are used to help you temporarily feel better (your emotional control) when you feel anxious or threatened. You might do something that is unrelated to the threat, but the diversion feels more pleasant than the alternative. If you have an assignment due to be completed but are dwelling in the fear of failure (your loss of control), watching television (your procrastination or safety behaviour) can momentarily distract you from this fear. When the panic of submitting nothing and failing the assignment “screams at you”, you kick into action and start working on the assignment. The delay keeps you anxious through the experience and anxiety is likely to accumulate into the next assignment.
• Identify your retrospective loss of control. You may have forgotten the previous situation in which you lost or nearly lost control. The trauma of that situation is exaggerating your fear of it surfacing again. What happened in that situation? Did your panic attack convince you that you are going “crazy”, or you’re going to pass out, have a heart attack, stop breathing and suffocate? What did you know about panic attacks when you first had one? What was your belief system before and when you lost control? How did your interpretation of the event reinforce this fear that you could lose control again? When a discussion is unable to recall the event, regression can be used to uncover the experience and the beliefs you held from your past. Further analysis can then be made to reframe the meaning of the event, and its significance to your future fear of it happening again.
• Reframe your perfectionism. Cognitive behavioural therapy (CBT) strategies integrated with hypnosis can help restructure your perfectionist  perspective in numerous ways. They can include helping you to reassess the “black-and-white-thinking” of your unrealistic standards; examine the perfectionist principles from another broader perspective (what is the worst case situation that can happen?); reconsider your catastrophic thinking of the situation being imperfect; compare your standards to “the bigger picture” (i.e. whether “it really matters” now or 2 years from now or whether the consequences of it not being perfect are survivable); and retrain your ability to compromise or be flexible with your own high standards.
• Reappraise your unrealistic demand for certainty and fear of the unknown. In a world that is dominated by uncertainty, it’s natural to want to believe that you can cope with the outcomes of future events. Some people constructively prepare towards those outcomes, like when planning a presentation. With confidence, you can moderate your planning as you trust your previous experiences to guide your handling of future public speaking situations. You can then “think on your feet” without needing to be overprepared. You can focus on reasoned probabilities of hope and the potential to learn from those displeasing situations. You keep what you can control within your power. However, those with a fear of losing control are convinced that if the preparation is not perfected, something bad will happen. It is this perfectionist, “must-do” approach to meticulously predict and command the future that maintains your state of worry and hypervigilance. When you can’t control this certainty with perfectionist preparation, you ruminate over it. Those with a fear of public speaking can get stuck in the powerlessness of not being able to control your audience’s responses. Since you demand that certainty, you over-prepare answers to every possible question, then worry about the other questions that you haven’t prepared answers for. Developing a tolerance for uncertainty can help you

  

  reduce your fear and promote courage to face the unknown. It can enable you to develop habits to act on the evidence that what you are doing is good enough, rather than using your feeling of disappointment as the outcome. The latter only serves to keep you locked in perfectionism. Developing a tolerance for uncertainty can help you forgive your mistakes and liberate you from the need to be perfect.

Fear of losing control: summary

If you are seeking treatment for a fear of losing control, then these discussion points will help identify your individual definition of fear. It will acknowledge specific or generalised perfectionist traits that are exacerbating your distress. Outside of this losing-control fear, these discussion points can help you identify invaluable secondary issues that are blocking your main treatment goal.

You can access treatment for your losing-control fear in person and remotely by completing the Contact Form. There is more information about hypnotherapy in the hypnosis test.

For more information about treating your fear of losing control, contact Richard J D’Souza Hypnotherapy Cardiff

Regression Hypnotherapy

Regression hypnotherapy: As with other types of therapy, hypnotherapy can offer a variety of approaches and techniques to treat a client’s presenting condition. Each technique can have an aim and through its application, respective benefits can be observed. Behind the technique is a strategy to create change. Some strategies are brief and focused on treating symptoms, whilst other strategies deal with deeper core issues.

When addressing a presenting problem, understanding the theories underpinning a technique can help improve your skills as a hypnotherapist. From a client’s perspective, understanding these techniques can help you appreciate what to expect during your treatment and how you can benefit from the applied techniques.

The application of regression hypnotherapy is often surrounded by misconception and controversy. However, it can be a beneficial technique in therapy when used appropriately to recall and reinterpret your memories. This article will discuss the uses, benefits and limitations of regression hypnotherapy.

Regression hypnotherapy: what you do or don’t do with memories

Our minds have an extraordinary ability to interact with time lines. Within a short conversation with a close friend, you can “time-travel”, recalling the events of last week that brought back events from a few years ago. Before you know it, you are recalling experiences even further back into your childhood. The conversation then takes a sudden change of direction and you jump forward to today and then to anticipate the possibilities of next week and next year.

The benefits of living in the present are advocated by many of the proponents of self help. The practice is encompassed into the many aspects of meditation, mindfulness and self hypnosis. Outside of the practice of these disciplines, your mind is prone to wandering, making associations with events outside of the present.

At times, it can be fulfilling to reminisce and daydream, recalling meaningful pleasant moments from your past, but this ability to recall your past can vary from person to person. Even if you can remember the details of past events, it can be difficult to recall how these events have directly affected you. This is because your mind engages in a constant filtering process, giving attention to some memories more than others. Some painful memories can be filtered out of normal memory, as if to unconsciously forget: a process called repression.

The idea of repression of memories can be attributed to Freud. He theorised that memory repression served as a defence mechanism against traumatic events. These traumatic events are dumped into the mind’s “non-conscious” zone to minimise discomfort experienced at the time of the event. Nonetheless, they can continue to play a significant role in your everyday life, provoking negative symptoms that have no clear origin.

Sometimes the process of dealing with traumatic events is managed at a more conscious and voluntary level. Suppression is the deliberate intention to forget or block painful or traumatic events, even though you are aware of them. Suppression can help store the painful events in the “holding bay” of your mind. You can then return to them again when there’s more time, it’s more appropriate or you have more effective resources to deal with the event in a beneficial or less destructive way. Sometimes the associations of that suppressed event prompt a need to deal with what’s in the mind’s “holding bay” because there’s just too much material accumulating in there. You can no longer avoid it because the contents are spilling over, causing chaos in one or more areas of your life.

Regression hypnotherapy: working on these memories

Your memories and ability to imagine are some of the basic elements of your unique psyche. Some memories and projected imaginings can be negative and distressing, others positive and strengthening, but all of them determine who you are and how you experience the world around you.

When you have been previously betrayed by an intimate person and you develop trust issues or jealousy with someone that you want to get close to, you know that those vulnerable memories are the problem behind the formation of your new relationship. Sometimes you can consciously work on healing those memories yourself. Maybe your new partner is able to help you rebuild trust.

There are times, however, when some memories are not open to your consciousness. Maybe they have been simply filtered out or knowing the source of your trauma, they continue to have an overwhelming effect on you. Living “within” the traumas, you can struggle to understand how they affect you or how to objectively find a way through to resolve them. Healing those bad memories or traumas with a therapist can help you overcome that feeling of being stuck and overwhelmed by your past. By releasing the emotion of your past traumas, it can enable you to move forward. Regression hypnotherapy is an excellent way to reappraise the meaning of past events.

What is regression hypnotherapy?

In general terms, regression therapy is a type of therapy that explores past events with the belief that they continue to influence your thinking, beliefs, emotions and behaviour. You may enter the therapy very aware of past events that you want to re-analyse, knowing how they are causing your symptoms. Or you can be aware of presenting symptoms that you want to treat in a regressive style to understand why you have these symptoms, establish their “cause” or explore if you have “buried” memories of events that you want to uncover. In this context, the treatment is still solution-focused because it is acknowledging that you have a goal that you want treated in a certain way, but it aims to approach the problem from a past perspective. Having worked through those memories, you can feel more at peace with your past and liberated from your current symptoms.

Hypnosis is commonly used with regression therapy. Hypnosis can be an extremely powerful tool to regress your mind and access the most subtle details of events that have been mishandled, overlooked or buried in the deeper part of your imagination.

Hypnosis is a state of heightened suggestibility that encourages hyper-focused attention and concentration into what you imagine. A hypnotic induction is typically used to create this focused state. Suggestions are then employed to facilitate an imagined “time travelling”, going back in time to recall specific memories. You may travel back to events from a few weeks ago or any significant event further back in your lifetime.

Depending on the therapeutic context of your goal, different techniques can be used to access the memory, then observe and reframe the meaning or significance of the memory. You may want to reframe events that left you with pain or feelings of embarrassment, guilt, shame, distrust, worthlessness and fear. At that time, you may have been surrounded or compromised by conflicts, limited resources, biased values and other stresses. These blocks self-sabotaged your secure and confident handling of the past event.

Regression hypnotherapy applied by a skilled hypnotherapist can transform and reframe the meaning of the event. When applied carefully, it can add new understanding and insight into the beliefs that shaped your perceptions and your reactions to the event. The process can transform, heal and resolve the memory “wounds” without “planting” false memories or accusations of wrong-doing. In the session, counselling often follows the hypnosis to help evaluate the development of these insights and new states of awareness. They can be further embraced with hypnotic progression to apply the new learning into associated goals.

Is regression hypnotherapy the same as past life regression?

Regression hypnotherapy aims to explore past events from your “current” life experiences. The general form aims to access and observe memories within your “subconscious” mind.

Age regression is another type of hypnotherapy that explores past events from your “current life”. It aims to regress you back to a specific age and relive the state of mind from that age. Some clients may think, speak and act in ways appropriate to that age. The client can then reinterpret their present life with new insights. Clients who are highly suggestible and imaginative may respond favourably to “age-related” suggestions. Some people consider this type of regression controversial.

Past Life Regression is based on the (spiritual) belief and existence of past lives - long before your current life. Some hypnotherapists may believe in past lives and are prepared to treat you within your religious beliefs. Others do not share the same spiritual beliefs or recognise it as a valid therapeutic treatment. Instead, they view it as controversial or an indulgent imaginative experience.

As the client, you may already believe in past lives and want to access and benefit from past life regression therapy. Or maybe you are just curious about which “past lives” will come to the surface in a treatment session.

Some people want to access past life regression treatment because you cannot identify any valid reason for your current negative symptoms. This does not mean that there aren’t any valid reasons – you may not have engaged in an objective therapeutic process to establish any validity.

Different techniques are used in the treatment process for all of the above types of regression hypnotherapy, depending on the approach of the hypnotherapist. Some hypnotherapists are more client-centred and others therapist-led in their style.

The techniques used may also depend on the client and the presenting condition. For example, inner child therapy encompasses many of the general techniques used to re-evaluate the meaning of past events and address unmet childhood needs. Gestalt therapy can be integrated into regression by taking the adult empathic mind back to the childhood mind. The two perspectives can communicate in a “here and now” interaction to encourage understanding, healing and compassion. “Sensation” therapy focuses into the bodily sensation as the cue to connect you with the past event that is causing your current symptoms. This cue-accessing technique can be used with other cues e.g. an emotion or other sensory experiences.

What happens in a typical treatment session?

Hypnotherapy treatment sessions will follow a typical hypnotherapy practice session. The preparation stage can include a discussion of your goals, presenting symptoms and background. The right questions analysis and responses given by the hypnotherapist will draw your attention into the pathway of relevance, build rapport and expectation. In a client-centred approach, the hypnotherapist will be using many of your reactions and dialogue patterns to build relevant suggestions. In a therapist-led approach, the hypnotherapist will have a more authoritative style and use fewer questioning techniques.

A discussion of hypnosis will precede the hypnotic induction stage in which suggestions are used to focus your attention and imagination to the regressive process. It may use breathing techniques or other suggestions of relaxation. In the regression stage, the hypnotherapist will take your imagination back to a past event to analyse the details. A client-centred hypnotherapist will use open-ended questions to guide your recall and will be careful about leading your mind and “planting” memories.  You may (or may not) interact with the hypnotherapist verbally or by using ideo-motor responses (or you may just discuss the regressive experience after the hypnosis is complete).

The emotional expression stage enables the repressed (or suppressed) emotions to emerge and be identified. Depending on the past event and the techniques used, it may be re-experienced in a complete or detached way. In the relearning stage, the past event is re-interpreted and connecting negative emotions released. New positive emotions are identified and reintegrated into the past event. The conclusion stage may involve discussion and counselling to evaluate the process alongside the treatment goals or presenting condition.

The process may be complete or be just one stage in the treatment plan. With regression hypnotherapy, it isn’t necessary to painstakingly regress you back through every event in your life as is often criticised by advocators of solution-focused hypnotherapy. Often, the initial “causal” event, the most emotional event and the most recent event may be sufficient to influence therapeutic change.

What conditions can regression hypnotherapy treat?

The aim of regression hypnotherapy is to identify and treat how past events affect your day-to-day life. For some people, establishing a past cause, where the behaviour comes from or the reason “why” you have your current symptoms can release internal conflicts about your history. When you know why, you can feel more at peace with your underlying motives for current feelings and actions. In your treatment, you can then establish a more coherent way forward.

Numerous benefits have been cited including removal or improvements in symptoms, reductions in fear, increased purpose and ability to cope with life, etc.

Regression hypnotherapy can be used to treat many conditions including:

• Fears and phobias, anxiety, panic attacks, and health anxiety that have no established cause.
• Resolving past traumas.
• Post-traumatic stress disorder (PTSD).
• Excessive emotional states e.g. jealousy, anger, depression, guilt, shame, low self esteem, low self confidence, etc.
• Obsessive compulsive disorder (OCD), self harm and unwanted habits.
• Migraine and unexplained pain.
• A variety or relationship and intimacy issues including vaginismus, erectile dysfunction, premature ejaculation, inorgasmia etc.
• Sleep problems and insomnia.

Concerns and limitations of regression hypnotherapy

Regression hypnotherapy is surrounded in controversy for various reasons, over and above what can come from general misconceptions of hypnotherapy from the media and films with similar titles (e.g. Regression, 2015):

The risk of creating false memories: Memories are malleable and are prone to suggestion, especially when the treatment is therapist-led. Not all claims of sexual abuse are false, but jumping to conclusions on the basis of a hypnotherapy regression treatment can harm relationships, lead to damaging legal action and cause distress for all people concerned. A client-centred hypnotherapist is more likely to ask open-styled questions without contaminating the client’s memory.

A therapist may have preconceived notions about a client’s past:  Therapist bias can enter the therapy room from generalisations made from past treatments. Whilst therapists continuously work on their “blind spots”, it can be a reason for leading a client into creating memories that aren’t real and wrongly diagnosing a client’s cause of symptoms.

Not all “hypnotists” are trained hypnotherapists: Untrained and novice therapists may use scripted approaches and are unable to treat emotional reactions to a client’s past traumas.

There’s limited scientific research: There’s limited research in the efficiency of regression as a treatment approach and some people question the need to “dig up the past” when there are other treatment approaches are available. There is also limited evidence in the existence of past lives and it is considered controversial to force these religious (or any other) beliefs onto a client who is not seeking this type of therapy. However, treating a client who does believe in past lives with past life regression is more likely to create a favourable outcome for the client. Past life regression therapists argue that past life stories don’t have to be factual as healing takes place within the metaphor of the past life story.

Some clients may not benefit from regression treatment: Treatment obstacles can include a client's receptiveness to hypnosis, those who struggle to visualise or who may fear being regressed to a major trauma, especially those with serious mental health problems. Furthermore, a client having secondary gains can be a reason to maintain their negative symptoms and resist the emotional relearning from the regression treatment process. A skilled hypnotherapist will adapt their approach to the client’s needs and will use regression selectively.

Despite concerns about regression, many people say that they benefit from this type of treatment. However, its effectiveness is very much in the eye of the beholder and some may consider regression to be a “helpful” placebo. Trying to prove whether something did or did not happen can be a pointless exercise without evidence. However, when a client “thinks” that something has happened in their past before hypnotherapy treatment has begun or when a past event is uncovered during the hypnotherapy treatment, it’s more beneficial to establish how to deal with this memory and its connected emotions when going forwards.

Regression hypnotherapy: a client-centred approach

Some people question the need to “go back to the past when it is already over”. Dwelling on the past and rereading the same chapter in your life can seem like you are reopening wounds and encouraging self sabotage. It can be argued that technically, you don’t go anywhere. You are always in the present, only going back to the preserved past that your carry now. You recollect the events from your past that continue to impact on your emotions, behaviour and formation of new beliefs.

Undoubtedly, going back to the past with a fixed mind-state would keep you stuck in a loop of regret, anger, guilt and shame. Regression hypnotherapy can help remind you that you are the author of your past. You can rewrite the meaning of that past chapter or continue the book of your life with new chapters that demonstrate your growing acceptance, trust, gratitude, forgiveness and self appreciation. Regression hypnotherapy can be enlighten and liberate you from your past and open the way forward into your future.

If you have exhausted all of your conscious efforts to resolve your psychological problems and are prepared to dig deeper into resolving your condition, regression hypnotherapy can offer you a potential solution. Regression hypnotherapy is just one tool in a hypnotherapist’s toolbox to influence therapeutic change. For an experienced and skilled hypnotherapist who uses a client-centred approach, it can be combined with other methods to form an individualised and beneficial approach to your condition.

For more information on regression hypnotherapy, contact Richard J D’Souza Hypnotherapy Cardiff

Revenge Bedtime Procrastination

Revenge bedtime procrastination: Does this sound familiar to you? You’ve just finished your day’s work, whether it’s a homework assignment, a work-related project, parental responsibilities or a combination of all. It’s time to go to bed and go to sleep. When you check the clock you know that it’s late and your much-needed sleep quota will suffer if you delay. But instead of calling it a night, you decide to open your laptop, browse through social media, watch another episode of your favourite show or play a few games on your phone. Before you know it, you’re into the early hours of the morning.

This might start as a harmless habit, but it can soon become a destructive cycle that can affect your mental and physical health. It can be frustrating enough battling with sleep problems when you’re suffering with anxiety you try, “you just can’t sleep”.

When you are actively postponing settling down to sleep, some might consider the delay more akin to a stubborn “you just won’t sleep”. But maybe there’s a much deeper issue behind this delay. Is it such a conscious act of delaying bedtime? It can be agreed that in both situations, you end up with insufficient sleep that ruins your day ahead. The “can’t sleeper” deserves empathy but maybe the “won’t sleeper” is struggling with their emotions too?

A psychological phenomenon called revenge bedtime procrastination has been used to describe this failure to go to bed at the intended time. So what causes this postponement and what is it a revenge on?

What is revenge bedtime procrastination?

In its basic form, revenge bedtime procrastination is the habit of delaying going to bed (and going to sleep) for no apparent reason even though you are aware it will have negative consequences on your day ahead.

Distinctions can be made about bedtime procrastination (delaying getting into bed) and whilst in-bed procrastination (delaying going to sleep), but both ultimately result in the deprivation of your sleep.

Bedtime procrastination is considered a form of revenge on your sleeping hours due to not having had enough pleasure, fun time or “me” time (in whatever form that might take) in your daylight hours. The perceived control that you lose from one or several areas in your life (e.g. the day’s working obligations) is balanced by removing it from (or in this case inflicting harm on) another area of your life (your sleep).

Although procrastination is not a new concept, with the rise in electronic gadgets and social media, they have become one of the most common modern methods of procrastination including activities such as binge-watching your favourite series, playing games, online shopping and keeping up with your peer group on social media apps. These electronic-based activities (also known as cyber leisure) can be enjoyed during your free time. It’s when they replace time doing something more important like sleeping that it becomes a destructive activity.

Is it necessarily an online problem? Not always. Some people find an escape in reading fiction until early morning, whilst others take up their creative knitting hobby or watch TV for endless hours.

The term bedtime procrastination was proposed by Dr. Floor Kroese et al. They investigated how procrastination can transfer into other important life domains such as health behaviours (e.g. sleeping, healthy eating, exercise, relaxation time, etc.) and consequently damage your well-being.

Whilst other studies gave emphasis to sleep deprivation being connected to sleep disorders, the psychological phenomenon of bedtime procrastination aimed to highlight that sleep deprivation could “simply” be caused by the act of going to be late. The study reinforced that bedtime procrastination is a problem of emotional self-control (or self-regulation) in common with the general form of procrastination.

By 2020, the term developed the additional revenge theme in East Asia by Daphne K Lee. Revenge bedtime procrastination was given prominence possibly due to the harsh “996 working routine” in China, in which some organisations enforce a 72 hour working week, consisting of 12 hour days (from 9 am to 9 pm), 6 days a week. By vengefully suffering through the night, employees were refusing to sleep early to recover a sense of freedom during their late night hours.

Without having “control” of the working day and recreational time in the evening, going to sleep can seem like “wasting” time. Of course, the act of delaying bedtime offers no obvious long terms benefits to one’s health. If anything, it deepens the feelings of powerlessness and disappointment of one’s lifestyle. Some may see it as a type of compensation, a defence mechanism or an act of resistance to redirect one’s frustrations, inadequacies and possible loneliness from one area of your life into another.

Another feature of revenge bedtime procrastination can be connected to an increasing cultural emphasis on “active leisure”. For those who want to impress others that “life is interesting” and having something to talk about in work the day after, working and sleeping with nothing in-between may be viewed by others as dull and likely to disappoint them.

With little time to engage in something “active” late in the evening, filling it with what’s easily available like online activity may be the only way to impress others and talk about what’s vogue. Sleep can seem like an inconvenience to what’s “hot” or yet another obligation to fulfil on your priority schedule.

The Signs of Revenge Bedtime Procrastination

Bedtime procrastination is a common feature of modern living. In the study by Floor Kroese et al, 74% of those surveyed indicated that they delayed going to bed later than they planned at least one or more days per week without having a good reason.

Just because you are staying up late to complete a work deadline or taking care of your child, does it mean that you are participating in the phenomenon of revenge bedtime procrastination? No, this concept should not be confused with sleeping late when you have good reasons to do so, but the psychology behind it can be subtle.

Revenge bedtime procrastination has distinct behaviours. They include:

You delay – Bedtime procrastinators consistently go to bed later than originally intended. Non-bedtime procrastinators have the intention to delay bedtime to catch up with some work, are planning to sleep in the day after or by chronotype are typical “night owls”.

You lack valid motives – Bedtime procrastinators don’t have a credible reason for staying up late. You find something “trivial” to do that could easily have been done at an earlier time. Non-bedtime procrastinators stay up late for important reasons like caring for someone who is ill or waiting for an urgent call from a family member who has forgotten their front door key.

Is there a difference between a valid reason and an excuse? Yes, the bedtime procrastinator will kid themselves that staying up late was justified to watch the important “hot” series that everyone is talking about or to shop for that urgent sale item.

Awareness - Bedtime procrastinators recognise that actions will have negative consequences in the morning accompanied by feelings of guilt, but yield to the delay nevertheless. Non-bedtime procrastinators are aware of the need to sleep and will be confident of the decision the following morning.

Although a lack of self control is common with general procrastination, there are other notable features of bedtime procrastination that could make it distinct from general procrastination e.g. perfectionism, fear of judgement and task aversion. Some might argue that the issue of perfectionism (common with the general form) doesn’t apply at bedtime. However, the bedtime procrastinator could be trying to perfect the mood of “readiness” to then surrender the control of the delay. Similarly, fear of negative feedback may not apply to the bedtime procrastinator. But the bedtime procrastinator may keep the delay a secret due to the embarrassment of what seems a simple solution and judgement to just “just go to bed earlier!” Furthermore, task aversion (common with the general form) may not apply to the bedtime procrastinator. However, anticipating that you will struggle to have self control and discipline to switch off in the night ahead can convert the night time routine into a dreaded “task” that you “hate” doing.

What causes revenge bedtime procrastination?

People engage in this psychological phenomenon for a variety of pressing causes rather than for radical vice. The primary cause of general procrastination is a lack of self-regulation or self-control.

What makes revenge bedtime procrastination prevalent is the lack of self regulation in your daily routine. The daily actions and activities that you undertake can generate long-term or short-term benefits to your well-being. But, if you lack self-regulation, your intentions and plans won’t match what you end up doing throughout your day.

Instead, you succumb to pleasures, forget or displace your tasks, or delay the important things for later. This results in a disorganised routine and accommodates your pleasures after midnight as a reward. Furthermore, these pleasures may seem even more exciting and rebellious in the moment because you are “stealing” or reclaiming time back from what has been “taken away from you” in another area in your life.

There is some evidence that the self-control mechanisms that procrastinators struggle with are exacerbated at a time when you lack the mental energy to apply the willpower needed to switch off electronic devices. Additionally, whilst tiredness or exhaustion in the evening is a common motivator to go to bed, bedtime procrastinators who are sat in the living room watching TV might be too tired and apathetic to overcome the inertia to leave the sofa and prepare to go to bed.

An alternative view to the lack of self-control explanation of revenge bedtime procrastination is one related to inter-individual difference in biology. One study emphasises that bedtime procrastination can be attributed to those who have the evening “night owl” chronotype as opposed to the early bird or “lark” chronotype.

“Night owls” are forced to accommodate lifestyles or biological clocks that suit “larks”. This creates circadian misalignment stress for the “night owl” who will then attempt to recover time by delaying bedtime to balance this stress. This process can become habit-forming.

Lastly, with revenge being a cultural buzzword for defence strategies, can anxiety also be a cause of bedtime procrastination and a reason for which you also seek self-revenge?

Anxiety and the potential to ruminate on your problems is often worse at night when you are trying to settle down to sleep. Unless you are exhausted, many people find this night time phase typifies when those anxieties demand attention. This ultimately contributes to sleep problems and insomnia. When you “can’t sleep”, it’s easy to lie there mulling over your worries. It can be frustrating and wasteful of those precious hours.

When you form these insomnia habits, you begin to anticipate an anxious night ahead and rather than waste time being anxious, it can seem more fruitful to be doing something rather than nothing. Cyber leisure can be the momentary “distracted” alternative to laying there worrying. So instead, you fill the “anxiety window” with activity until over-tiredness and sleep eventually replaces the ability to focus on the next cyber task.

Is this revenge? When you “can’t sleep”, it may not start with the intention to delay bedtime, but it soon develops as a coping strategy to take revenge on anxiety when you persistently struggle to sleep.

Why it develops can be related to “distraction” strategies being the (very limited) solution to anxiety. During the day, you are habitually task-focused. This can serve as a distraction from your anxiety and the belief that you are managing your anxiety effectively. But this “distraction” solution is temporary. When you are doing routine activities or have nothing but your mind to work with at night, anxiety can win and disrupt your sleep.

Who is most affected by this psychological phenomenon?

Anyone can experience revenge bedtime procrastination. The more you dislike the activities in your daytime, the more likely you will struggle to detach from work and attempt to attempt to reclaim the night time with pleasurable activities. Your negative daytime activities can include the type of work that you do, the control you have over that work, the number of hours you work, the additional obligations that you have in your free time etc.

These factors contribute to or take away from the balance of (perceived) “me” time. For example, working in a caring role can be a passionate vocation for some and would lower your need for revenge in the night because you go home feeling fulfilled. For others, it’s a vocational “trap” and increases the need for revenge.

Stress can also create intermittent periods when you seek revenge. Being a student, having a high-pressure job and working shifts can have revengeful periods when demands are high. One study suggests that woman and students are particularly prone to bedtime revenge when under stress.

As previously mentioned, general procrastinators and “night owls” can be prone to this phenomenon. Additionally, those with sleep disorders and generalised anxiety can also divert the frustration of not sleeping into cyber leisure.

Use of blue light emitted from electronic devices when you have not been able to access natural daylight in your day may add an additional factor into sleep deprivation. According to this study, “blue light” activities can further disturb the quality of asleep rather than help it. So even though you believe you are achieving your delay strategy, it is having a deeper negative effect on the quality of your sleep (when are able to fall asleep).

More recently the effect of the Covid global pandemic has further blurred the work-home life distinction and increased revenge bedtime procrastination. It has had a notable effect of reducing women’s leisure time hours and the ability to balance “me” time. It has been noted in another study that nearly 40% of the research sample had sleep problems during the Covid work-from-home mandate increasing the prevalence of this psychological phenomenon.

This suggests that those affected by revenge bedtime procrastination cannot be explained by one factor alone. Who is affected by this psychological phenomenon involves a number of interlinking factors.

How revenge can revenge bedtime procrastination affect your health?

Staying up late once in a while may not have drastic consequences to your health but it can be problematic in the long term. Regardless of your method of distraction (i.e. cyber or non-cyber activities), sleep deprivation will lead to fatigue. It can then affect your work concentration and your work performance in your day ahead. In the long term, sleep deprivation can also cause an increase in stress responsivity, mood disorders and memory loss.

With continuity, these late-night acts of deserved indulgence can seem like normal behaviour in which you lose the motivation for maintaining a sleep pattern. People want to believe that they can cope with minimal sleep, but it inevitably impacts on your irritability, decision-making ability and physical health. Taken to the extreme, the compensation to delay bedtime can become an overcompensation in which you enter a deeper cycle of self hatred.

How can you prevent revenge bedtime procrastination?

If revenge bedtime procrastination has become a bad habit that is affecting you your day-to-day life both mentally and physically, the following tips can help you reconnect with good sleeping habits.

Reappraise how you spend your daytime obligations – How much control do you have over your working life? Are you in the right career? Changing your work situation won’t happen overnight, but finding your passionate vocation in the long term can balance the scales of leading a satisfactory life on one side of the equation and the need to compensate it on the other side when going to bed. Practising gratitude can shift some of the emotional negativity in your work.

Identify some new relaxing activities - If you cannot control your hours of work, review how you spend your leisure time. Do you feel like you have achieved anything when you have spent a few hours on social media? Does reading a good book or having a brisk walk offer a better solution to social media? Schedule some down-time associated with something that you do each evening to anchor the habit and help to separate your work and sleep boundaries. Even better, learn breathing techniques with affirmations or other mindfulness activities to guide or direct your mind into relaxation.

Re-evaluate how you perceive sleep – When an activity has become something to avert, rehearsing a positive meaning can change the experience. Learn self hypnosis to validate sleep as a healthy and beneficial part of your life rather than a chore.

Rehearse a new bedtime routine – Waiting until the moment to change the routine can be too late to be effective as you are swayed by the expectations of habit i.e. repeating what you did last night. Visualising your sleep routine can help you plan your new sleep hygiene rituals. A wind-down routine helps you to trigger your natural sleep cues. Practising breathing techniques can help you to relax in bed.

Give electronic devices their bedtime too – Powering down your devices and turning off auto-play at least half an hour before going to bed will initially feel discomforting. Persist with your new habits and it will empower you to open your mind-space to the new sleep rituals that will revitalise you.

How can hypnotherapy help your revenge bedtime procrastination?

Some ingrained night time habits can be challenging to change when you are dominated by your internal beliefs to fulfil these rituals. When your health is suffering professional help can assist your changes.

Hypnotherapy to break bad habits can help explore and treat your underlying motives, goal-formation strategies, background causes, stress triggers etc. It can help you develop self hypnosis (https://www.clinicalhypnotherapy-cardiff.co.uk/practise-self-hypnosis/) to disconnect your bedtime procrastination and your revenge strategies.

For more information treating revenge bedtime procrastination contact Richard J D’Souza Hypnotherapy Cardiff

Tips To Help You Cope With Anticipatory Anxiety

Are looking for help to cope with anticipatory anxiety? Anticipatory anxiety is better known as the "fear of fear." It’s a very appropriate term because unlike normal anxiety, anticipatory anxiety causes you to fear your own anxiety symptoms; you end up chasing your own panic attacks and as a result, you create more panic attacks. In its chronic form, anticipatory anxiety is also known as panic disorder.

For those who are asking whether it's normal to have this kind of anticipation, the answer is both yes and no. It's normal to feel anxious about a huge event, such as your first date, a driving test, a job interview, or a speech. It only becomes a problem if it seems to be occurring on a regular basis and on events that you generally wouldn't consider to be that overwhelming.

So what can you do to help you cope with anticipatory anxiety? There's no specific formula that works for everybody, since different people will have varying degrees of symptoms. Nevertheless, there are general ways that can help you minimise the impact of worry and fear when they come. Sometimes working with just one anticipatory anxiety tip that resonates with you can be more effective than attacking it with several, particularly since some tips may appear to contradict others! What will help you as an individual can depend on how your fear is progressing and your core beliefs.

Tip 1: Establish the basis of your fear

A common first step to help you cope with anticipatory anxiety is to start by asking yourself on what are you basing your fear. You may have experienced a trauma in your past that justifies you anticipating that trauma again, but put the trauma into the context of the bigger picture. How many similar events (not involving you) have ended successfully without trauma? It’s important to reach out and expand all of the other experiences (the factual evidence) that you are ignoring at the emotional level. So if you have a fear of flying, visualise yourself in the many millions of flights taking off and landing successfully to reassure your anticipation. Your panic attack will have no connection with the success of your next flight, but it will ruin the enjoyment of your journey should you decide to fly. Take control of your anticipatory anxiety and you can trust your pilot will take care of your flight for you.

Tip 2: Interrupt your fearful thoughts

Another tip to help you cope with anticipatory anxiety is to interrupt your fearful thoughts. Fearful thoughts can spiral out of control and keep you trapped in your anxiety. Your imagination can just keep expanding each anxious thought until your symptoms are distressing you.

Once you notice that you are beginning to feel overwhelmed because of a particular thought, interrupt that thought with a positive one. Let's say you're worrying about losing your job. In such a scenario, you will be anticipating feeling worthless and dwelling on the follow-on catastrophes such as losing your house or your partner abandoning you. Your positive thought may relate to identifying why you are good at your job or what skills you can develop (with training) to maintain your employability. More often than not, this change of thought can interrupt your fearful thoughts and help you to cope with anticipatory anxiety. Italso keeps the negative thoughts from taking over your mind and emotions whenever they come back.

Tip 3: Imagine the best-case scenario

It's interesting that the human brain is designed for protection. When the nervous system is aroused, it gets ready to prepare for the worst. That's the downside though. Since its priority is safety, the brain automatically surveys for the worst-case scenarios so that it can prepare the body just in case. This is not a problem for the average person. For individuals with anticipatory anxiety, however, this can be a huge predicament. You’ve probably heard and used the phrase “What’s the worst thing that can happen?” It’s a common technique used in cognitive therapy to restructure your catastrophe and can be very useful for certain people in different situations. Do you find that when you imagine the worst case scenario though, your imagination draws you towards the worst-case scenario, as if you are doomed? If it does, then you will probably benefit by imagining the best-case scenario. Yes, be bold with the power of your mind and change your emotional journey! It won’t always give you control over the external situation, but it can give you an immediate feeling of calm by imagining the best outcome. This can be a huge step towards learning to cope with anticipatory anxiety.

Tip 4: Learn to relax

In a busy world like ours, it's very easy to overlook the fact that our mind and body need relaxation. You are more susceptible to worry and anxiety when your mind is not rested. To cope with anticipatory anxiety, you need to make it a habit of taking a “Time-out” at least once in your day. That doesn't necessarily mean not doing anything. There are many activities that you can engage in that can help your mind and body rest. Identify what you enjoy most. Gardening, reading, writing, hanging out with friends, yoga, exercising, and yes, even playing a sport! – All of these activities will help keep your mind relaxed and rested, if not during but after the activity. If you are curious about doing “mind work”, then “passive” relaxation can be just as effective. Consider meditation, mindfulness and breathing techniques to lower stress and anxiety.

Tip 5: Take a step out of your thoughts

It can be so easy to be convinced by your thoughts when you live inside of them. The potential to be pulled into believing those worst case scenarios (explained in tip 3) can leave you feeling helpless, despite those situations rarely ever materialising. Several authors emphasise the ability to be the observer of your thoughts rather than being your thoughts. This is a way to effectively “hack” the natural anxious thinking process and create distance from its influence. To help you cope with anticipatory anxiety using this tip, you’ll benefit by getting into your mind zone (suggested in tip 4) where you can calm your mind and slow down the pace of your thoughts. You can then use your imagination to visualise stepping out of your anxious thoughts, leaving them behind and appreciating the freedom it gives you to choose where you want to take them. Feel empowered when you access a deeper relaxation, confidence or self-belief. All of these can be your liberation from anticipatory anxiety.

Tip 6: Get enough sleep

Just as anxiety can keep you up all night, aiming to get enough sleep can help you to cope with anticipatory anxietymore effectively. The two simply have such a strong relationship, and that relationship is bi-directional. This means that if you want to treat one, you also need to treat the other. When it comes to sleep, however, the key is to get 7 to 8 hours a night and establish good sleep hygiene practices. This will help improve your morning mood and levels of irritability. To improve the quality of your sleep, you need to slowly eliminate activities that stimulate your mind before bedtime. This may include reducing caffeine intake, limiting your screen time, and tailoring your environment to make it more conducive for sleeping. Learning how to guide your mind to sleep can also be helpful.

Tip 7: Face the problem head on

The motivational phrase "face your fear" may be a bit of a cliché, but it’s actually an excellent way to cope with anticipatory anxiety. For the pragmatist, it’s the antidote to being left “in-waiting” for the situation to arrive with nothing to do, which typifies anticipatory anxiety. You may be ready to “flood” your experience and jump into the deep end by tackling the situation head on. Many would prefer a graduated or controlled exposure dealing with smaller parts of the situation to build confidence. If you have a fear of public speaking for example, then consider how you can start in “safe mode” developing public speaking skills whilst gradually increasing the size of your audience, the authority of your audience and the importance of the presentation task. These are common issues that when controlled, can help you develop your public speaking confidence.

Tip 8: Seek support

Whether from family or friends, it’s crucial that you have someone to support you in order for you to cope with anticipatory anxiety. When you think that you’re the only one who has anticipatory anxiety, it makes you feel more embarrassed and self-critical. It helps to have someone close whom you can share your thoughts with, and someone who can offer his or her support when you’re overwhelmed.

Finally, it’s critical that you seek professional help from a therapist or hypnotherapist. This is especially true when you are suffering from chronic anticipatory anxiety or panic disorder. With hypnotherapy, so many of the tips offered in this article can be suggested to your mind without conscious interference. You will also benefit from a huge reduction of anxiety when you are in hypnosis.

For further information on how hypnotherapy can help you cope with anticipatory anxiety, contact Richard J D’Souza Hypnotherapy Cardiff.