The Value of Your Values


I wonder if you’ve ever thought about what your personal values are? Not many people have even considered it before, yet clarifying your personal values profoundly impacts career planning, decision-making, and the accomplishment of individual goals. There’s significant research over the last several years that indicates that clarifying personal values reduces stress, strengthens willpower, and aids in overcoming significant obstacles to achievement. Identifying your personal values is an essential and vastly under utilised tool for personal and professional development.

So How Do We Define Values?

Here’s one Definition: Values are deeply held beliefs about what is good, right, and appropriate.

Values are deep-seated and remain constant over time. We accumulate our values from childhood based on teachings and observations of our parents, family, friends, teachers, spiritual leaders, and other influential and powerful people.

Values can be defined as broad preferences concerning appropriate courses of action or outcomes. As such, values reflect your sense of right and wrong or what “ought” to be. “Equal rights for all”, “Excellence deserves admiration”, and “People should be treated with respect and dignity” are representative of values. Values tend to influence attitudes and behaviour. Types of values include ethical/moral values, doctrinal/ideological (religious, political) values, social values, and aesthetic values. It is debated whether some values that are not clearly physiologically determined, such as altruism, are intrinsic, and whether some, such as acquisitiveness, should be classified as vices or virtues.

Achievable goals can only be established and pursued if they are in synchrony with your personal values.

You must be clear about your values because they reveal who you are and what values are directly related to the quality and depth of your self-worth.

Some typical values explored in coaching are: harmony, balance, loyalty, achievement, wisdom, integrity, honesty, acceptance, happiness, inclusion, freedom etc.

A Values Assessment Exercise can provide you with:

  • A clear understanding of what is important to you and identifying your guiding principles
  • A map as to where you are and where you want to go based on your values
  • A clearer understanding of why you do what you do
  • A better understanding of how you can best interact with others
  • Better control of your life and ability to succeed as you clarify your personal values

Why Values Clarification Helps

People who are confused or unclear about their values often have difficulty making important life-decisions, because they tend not to weigh what is most important to them. This is an especially urgent problem today, with all the choices, noise, and mixed messages pulling us in a thousand different directions. We are living in a world of infinite options, which can be wonderful, but also more than a little confusing.

Think about how many decisions, big or small, you make in a day. This choice overload can be utterly overwhelming, especially for someone looking for career direction. This is why a values-based decision-making paradigm is an incredibly meaningful alternative. For instance, if you value organisation, you will work best in an organised work environment. Using deeply held personal values as a life compass will empower you and your clients, if you’re a coach, to make career decisions that are right for the individual.

After surveying the workforce in 142 countries, Gallup concluded that only 13% of employees are engaged at work, and 87% of those surveyed dislike (or even loathe) their jobs. Why, when we now have more career options and resources than ever, are so many people simply going through the motions, and working for the weekend? Why do so many surveys indicate that people are truly dissatisfied with their jobs?

It’s because they are compromising their personal values, most without even realising they’re doing it.

We can truly do meaningful work only when we are living according to our core values!

If you’d like get clarity on your personal values, work through the simple values assessment exercise below:

First, take a few moments to read through the list of values and make an initial list of any values that stand out for you, this will be your baseline to start from and this list may be 15-20 and that’s fine as Steps 1 & 2 will help you cut the list down. I’d also like you to write down your observations, thoughts and feelings about these initial values and why you feel they are important to you right now. remember that this is just the beginning of this process and the list will shorten and change, possibly quite significantly too, so just go with it and see what happens.

Values List

Values Exercise Step 1:

What I Value Most…

Value Assessment: From your initial list of values (both work and personal) select the eight – ten that are most important to you. Feel free to add any values of your own to this list if they are not there.

Step 2: Prioritise

Now that you have identified your top eight – ten, write them in order of importance for you from 1 being the most important to 10 being the least important.

Now read the bottom half of your list out loud . If you were offered a job or told that these were the values you were going to live the rest of your life by, would it feel right?

Now repeat this with the top half of your list, if you were offered a job or told that these were the values you were going to live the rest of your life by, would it feel right?

If you chose the bottom half then you need to redo your list or re-prioritise it. This in itself is a very important discovery and helps you to really connect with what is truly important to you, and, you can apply it to anything in life such as a buying a car, choosing a holiday etc.

However, if you chose the top 4-5 as values you felt most comfortable living by then you have done an excellent job in prioritising your values list

Some Guidelines:

  1. Using the Values List – name 3 values that you move towards and that are important to you (e.g., freedom)
  2. Name 3 feeling states you wish to avoid (e.g., rejection)
  3. What values or feeling states do you need to create your destiny? (e.g., self-determination)
  4. Identify 3 people who have had the greatest impact on your life? What special advice or values remain with you?
  5. List 3 peak experiences that have profoundly shaped your life/career direction

 

I hope you found this useful and my next article will be about beliefs and how they are tied to our values.

To your success.

Simon

 

Life Design


For a long time I thought I was happy with my job, I was doing what I’d set to do in joining the Royal Marines. I worked with like-minded people, got paid to stay exceptionally fit, got fed four times a day and was provided with a roof over my head. The trade-off was that I was expected to do what I was told do whether I liked it or not and, some of the things I was asked to do I really didn’t like. However I was still happy living my dream.

Or so I thought.

Continue reading Life Design

Hypnosis and the Brain – Body Connection


I found this article on research at Stanford University School of Medicine that has identified three specific areas of the brain that are altered by hypnosis. It goes on to explain how effective hypnosis can be in using our minds to control our perception and our bodies and also, that there is a brain-body connection that helps the brain process and control what’s going on in the body.

So many benefits to using hypnosis to your advantage.

http://med.stanford.edu/news/all-news/2016/07/study-identifies-brain-areas-altered-during-hypnotic-trances.html

Key to Your Mind.001

Hypnosis and Bruxism (Teeth Grinding)


Bruxism is very common, particularly in conjunction with stress and anxiety and is often not recognised by the individual for lengthy periods of time. Many times it is not until someone else tells them to stop grinding their teeth, that a person becomes aware of it.

This unconsciously driven habit, as they all are, is very amenable to treatment by hypnosis because of the unconscious nature and the ability for hypnosis to access the unconscious enabling patients/clients, with guidance, to resolve the reasons behind the Bruxism.

As always you are free to make up your own mind after reading the research below.

Bruxism

Study 1: Case Study – Hypnosis Helps Nocturnal Bruxism
Nocturnal Bruxism and Hypnotherapy: A Case Study
http://www.tandfonline.com/doi/abs/10.1080/00207144.2013.753832?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub=pubmed#preview

Results: At the end of the 7 hypnotherapy sessions, the bruxism had disappeared. Follow-up 1 year later indicated that the bruxism had not returned, and the client had become more assertive in her relations with others and had more exploratory activities in her life directions. The latter had not been dealt with in therapy. Thus, there appeared to be a “ripple effect” of successful therapy from one part of her life into its other aspects.

Notes: This article describes a case study of a hypnotherapeutic treatment of nocturnal bruxism. The author saw the client for a total of 7 hypnotherapy sessions.
It seems that a third party obtained this full research article and provided more details at http://www.hypnotherapy-glasgow.net/index.php/glasgow-hypnotherapy-about-hypnotherapy/hypnotherapy-for-teeth-grinding-bruxism-in-glasgow/.

Some of those details are listed below.
The client had been bruxing for more than 20 years, only at night. The result had been a sore jaw most mornings and consistent sleep interruption. Hypnosis was focused around the following themes:

(a) Allowing herself to “let go” and to learn new things about herself. It was suggested that her “unconscious mind” (a metaphor, following Milton Erickson) would begin to learn new ways of acting in the world;

(b) Shedding old roles in life and old discomforts and pains. While she was in trance, it was suggested that her strategy in life so far had been conservational, in that she was protecting herself. She could now begin to adopt a strategy of being transformational. It was compared metaphorically to adding new rooms to an existing house; the central core of the house (herself) remains the same, while new rooms (representing new actions, new ways of looking at things, new ideas) undergo significant change. The same person grows and develops while remaining centrally the same. The phrase “growing and developing; developing and growing” was used;

(c) Making new connections among her thoughts, feelings, and actions as she grows and develops. It was suggested that these connections will go around, under, through, and over her walls, gradually crumbling them and making them more permeable and transparent. It was suggested that as she continues to grow and develop she will no longer need her old ways of coping and the discomfort to her mind and body (metaphorically the jaw pain) they have produced; and

(d) “Letting go” (multifaceted) – letting go of her fear and letting go of the pain in her jaw (phrased as discomfort). They were, it was suggested, elements of her past she has now outgrown.

About a year later after the hypnotherapy sessions, the client reported that the jaw pain had not returned. Furthermore, her relationship with her husband and especially her mother had continued to improve. She had even made plans to return to school for an advanced degree and said, “I don’t think I would have done that before.” The author noted that he usually avoids direct suggestions in hypnosis and instead uses metaphors and stories to avoid arousing resistance.
The International Journal of Clinical and Experimental Hypnosis. 2013

Apr;61:205-18
By: E. Thomas Dowd, Dept. of Psychology, Kent State University, Kent, Ohio

Study 2: Case Study – Hypnosis Helps Bruxism (Improvement Maintained Five Years After Hypnosis)
Understanding change: five-year follow-up of brief hypnotic treatment of chronic bruxism
http://www.ncbi.nlm.nih.gov/pubmed/8203355

Results: A woman with a 60-year history of bruxism became symptom-free using hypnosis. This case demonstrates how enduring change may occur. Follow-up assessments at 2, 3, and 5 years revealed that she continued to be symptom-free with her self-reports corroborated by her spouse and family dentist.

Notes: This paper describes the treatment of a 63-year-old woman with a 60-year history of nocturnal bruxism. Treatment included assessment, two psychotherapy sessions, including a paradoxical behavior prescription to reduce daytime worrying, hypnotic suggestions for control of nocturnal grinding, and reinforcement of the patient’s expectations for success.

Am J Clin Hypn. 1994 Apr;36(4):276-81
By: M. B. LaCrosse, Monroe Mental Health Center, Inc., Norfolk, NE

Study 3: Hypnosis Helps Nocturnal Bruxism and Related Facial Pain
Suggestive hypnotherapy for nocturnal bruxism: a pilot study
http://www.tandfonline.com/doi/abs/10.1080/00029157.1991.10402942#.UhqVYRavszI

Results: The bruxers showed a significant decrease in EMG activity; they also experienced less facial pain and their partners reported less bruxing noise immediately following treatment and after 4 to 36 months.

Notes: This study describes the use of suggestive hypnotherapy and looks at its effectiveness in treating bruxism. Eight subjects who reported bruxism with symptoms such as muscle pain and complaints of bruxing noise from sleep partners were accepted into the study. An objective baseline of the bruxing was established using a portable electromyogram (EMG) detector attached over the masseter muscle during sleep. Hypnotherapy was then employed. Both self-reports and posttreatment EMG recordings were used to evaluate the hypnotherapy. Long-term effects were evaluated by self-reports only.

American Journal of Clinical Hypnosis. 1991 Apr;33(4):248-53
By: J. H. Clarke, P. J. Reynolds

Study 4: Hypnosis for Temporomandibular Disorders (problems with the jaw, jaw joint and surrounding facial muscles)
Medical hypnosis for temporomandibular disorders: Treatment efficacy and medical utilization outcome
http://www.calmhorizon.co.uk/downloads/tmd-and-hypnosis.pdf

Results: Statistical analysis of this open trial suggests that medical hypnosis is a potentially valuable treatment modality for temporomandibular disorders (TMD). After hypnosis, patients reported a significant decrease in pain frequency (F [3, 87] = 14.79, P < .001), pain duration (F [3, 87] = 9.56, P < .001), and pain intensity (F [3, 87] = 15.08, P < .001), and an increase in daily functioning. Analysis suggests that their symptoms did not simply spontaneously improve, and that their treatment gains were maintained for 6 months after hypnosis treatment.

Notes: The aim of this study was to examine the effectiveness of medical hypnosis on reducing the pain symptoms of temporomandibular disorders (TMD).Twenty-eight patients who were recalcitrant to conservative treatment for TMD participated in a medical hypnosis treatment program and completed measures of their pain symptoms on 4 separate occasions: during wait list, before hypnotic treatment, after hypnotic treatment, and at a 6-month follow-up.

Hypnosis involved, typically with eye closure inductions, imagery to evoke relaxation, catalepsy of a limb, hypnotic-deepening techniques, metaphors to induce automatic or unconscious bodily responses, hypnotic analgesia and anesthesia, and suggestions that use muscle tension, pain, or both as a cue for automatic muscle relaxation. An example of this follows: “I will now give you a very powerful post-hypnotic suggestion… that should you ever feel any tension in your jaw… head… neck… or shoulders… that is related to your medical, dental condition… it will be an immediate signal and cue to you for your muscles to relax… you will immediately take 2 deep relaxing breaths… and envision the healing ball causing the muscles to immediately relax… let go… release the tension… numbing the entire area… and then absorbing… any remaining pain or discomfort in those areas… as those muscles relax some more… and that’s just fine… you may be consciously aware of carrying out this healing process… or maybe just simply aware of carrying this process out at an unconscious level… as those muscles let go of the tension immediately… and your healing continues… and you will be surprised to find that this process occurs even during your sleep… instructing you that your unconscious is protecting you whether you had realized it or not…” with the addition of posthypnotic suggestions for relapse prevention. At the end of each session, patients were instructed to practice daily self-hypnosis with audiotaped recordings of the hypnotic inductions.

Oral Surg Oral Med Oral Pathol Oral Radiol Endod 2000;90:54-63
By: E. Simon, D. Lewis. Eric P. Simon, Ph.D., ABPP (Department of Psychology, Multi-Disciplinary Pain Clinic) and David M. Lewis, DDS, (Dept of Dentistry) Honolulu, Hawaii, Tripler Regional Medical Center and the University of Hawaii.

Hypnosis and Blood Pressure


Cardiovascular Disease (CVD) kills over 160,000 individuals every year in the UK and is still the greatest cause of mortality in women. Furthermore, over 40,000 premature deaths, those in individuals under 75 years of age, are caused by CVD, with more than two thirds of these occurring in men.

Source: British Heart Foundation – Cardiovascular Disease Statistics 2014

CVDs are the number 1 cause of death globally: more people die annually from CVDs than from any other cause with an estimated 17.5 million people died from CVDs in 2012, representing 31% of all global deaths. Of these deaths, an estimated 7.4 million were due to coronary heart disease and 6.7 million were due to stroke .

Source: World Health Organisation – Cardiovascular Disease

Blausen_0486_HighBloodPressure_01

Study 1: Hypnosis Reduces Blood Pressure Short-Term and Long-Term
Effectiveness of Hypnosis in Reducing Mild Essential Hypertension: A One-Year Follow-Up
http://www.tandfonline.com/doi/abs/10.1080/00207140600995893

Results: The present study investigates the effectiveness of hypnosis in reducing mild essential hypertension. Results show that hypnosis is effective in reducing blood pressure in the short term but also in the middle and long terms.

Notes: Thirty participants who were suffering from mild essential hypertension were randomly assigned to either a control group (which did not receive any treatment) or a hypnosis group (where each person received 8 individually tailored hypnosis sessions).

International Journal of Clinical and Experimental Hypnosis, Vol. 55, Issue 1, 2007
By: M. C. Gay, Univ. of Paris, France

average-blood-pressure-for-age

Study 2: Hypnosis Helps Lower Blood Pressure and Reduces Need for Blood Pressure Medicine Following Hospitalization
Pilot study of the effect of self-hypnosis on the medical management of essential hypertension.
http://onlinelibrary.wiley.com/doi/10.1002/(SICI)1099-1700(199910)15:4%3C243::AID-SMI820%3E3.0.CO;2-O/abstract

Results: On follow-up, the hypnosis group showed greater downward change in diastolic blood pressure than the monitored group, with the attention-only group in between. Additionally, no subjects in the hypnosis group required upward titration of medications. The results suggest the value of adding self-hypnosis to the standard medical treatment for hypertension.

Notes: Medical patients diagnosed as hypertensive whose blood pressures were normalized while they were hospitalized were often found to require upward titration of medication upon follow-up as outpatients. Self-hypnosis was taught to one group of hospitalized patients; a second group received equal attention and time to relax without the specified procedure; and a third group was monitored with no intervention.

Stress Medicine, Volume 15, Issue 4, Pages 243-247, October 1999
By: Richard Raskin Ph.D., Charles Raps Ph.D., Frederic Luskin Ph.D., Pace University, New York, USA, Veteran’s Hospital, Northport, USA, Stanford Center for Research in Disease Prevention, Stanford, USA, Private Practice, Roslyn, New York, USA

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Study 3: Hypnosis and Biofeedback for Hypertension
The use of hypnosis and biofeedback procedures for essential hypertension.
http://www.tandfonline.com/doi/abs/10.1080/00207147708415989?journalCode=nhyp20#preview

Results: Hypnosis only and biofeedback only procedures were both capable of providing significant lowering of diastolic pressure. However, in intergroup comparisons, the hypnosis only procedure showed the most impressive effect. Unexpectedly, the procedure of combining hypnosis and biofeedback into one technique was as ineffective as the measurement only procedure.

Notes: In an attempt to evaluate a procedure combining 2 techniques, hypnosis and biofeedback, which might effect significant changes in diastolic blood pressure in essential hypertensives, subjects were placed in 1 of 4 groups: hypnosis only, biofeedback only, hypnosis and biofeedback combined, or measurement only. The first phase-training sessions and brief follow-ups (1 week and 1 month) of the long-term study with 6 monthly followup periods, was evaluated.

International Journal of Clinical and Experimental Hypnosis, Vol. 25, Issue 4, 1977
By: Howard Friedman and Harvey A. Taub, Syracuse Veterans Administration Hospital and State University of New York Upstate Medical Center, Syracuse, New York, USA

Hypnosis and Smoking Cessation


Stop Smoking

As Stoptober has now started, the NHS Stop Smoking campaign, I am posting my research findings regarding hypnosis as a tool for Smoking Cessation. he research papers covered a variety of session types and formats and the overall consensus is that hypnosis is a highly effective treatment method for smoking cessation.

I have seen may clients for smoking cessation and it has varied from one to six sessions and although there is an element of physical addiction, the physical aspect lasts for a maximum of 72 hours, after this any cravings are purely psychological and linked to a variety of associations and beliefs about the connection to smoking in those associated environments and situations.

core beliefs

I am registered with the Complimentary and Natural Healthcare Council (CNHC) and you can find my profile by clicking on the logo below.

92. CNHC Quality_Mark_web version

Study 1: Hypnosis for Smoking Most Effective Technique; Three Times More Effective than Nicotine Gum and Five Times More Effective than Willpower Alone
Smoking cessation A Meta-Analytic Comparison of the Effectiveness of Smoking Cessation Methods.
http://www.ncbi.nlm.nih.gov/pubmed/1387394
http://psycnet.apa.org/journals/apl/77/4/554/

Results: They found that among of all of the techniques used, hypnosis was the most effective. They found that a single session of hypnosis was three times more effective than the nicotine gum and five times more effective then willpower alone (willpower was 6%; nicotine gum was 10% and a single hypnosis session was 30%).

Notes: The Institute of Actuaries (in the US) commissioned the largest study ever done on smoking cessation. It statistically analysed the results of 633 smoking cessation studies involving 71,806 participants.

Journal of Applied Psychology. Vol 77(4), Aug 1992, 554-561
By: C. Viswesvaran, F. L. Schmidt, Department of Management and Organisations, University of Iowa, Iowa City 52242

Study 2: Hypnosis and NLP to Quit Smoking
Freedom From Smoking: Integrating Hypnotic Methods and Rapid Smoking to Facilitate Smoking Cessation.
http://bscw.rediris.es/pub/bscw.cgi/d4584046/Barber-Freedom_from_smoking.pdf

Results: The researchers combined hypnosis with with NLP smoking cessation techniques and found that 39 subjects (90%) reported that they remained smoke-free 6 months after the treatment.. The 4 subjects that resumed smoking reported doing so in response to intolerable anxiety.

Notes: This study recruited 43 subjects who wished to quit smoking. The researchers combined hypnosis with with NLP smoking cessation techniques and found that 39 subjects (90%) reported that they remained smoke-free 6 months after the treatment. The following reasons are given for using hypnosis:

  • clarify and heighten patient’s awareness of his/her motivation to stop smoking
  • ego-strengthening to inspire new behaviour
  • ease the physical and mental effects of smoking withdrawal
  • encourage a general increase in daily activity
  • helping if smoking constitutes self-medication as a distraction from some unpleasant emotions.

Hypnotic suggestions were given that encourage the patient’s freedom to determine his/her behaviour rather than be compelled by smoking addiction. Also, just some of the hypnotic suggestions that were given:

  1. If you have any ambivalence at this time about stopping smoking, we will discuss it now and take the opportunity to meet any objections you might have to stopping smoking
  2. You are someone who used to smoke; there is no reason on earth that is sufficient to justify you ever picking up a cigarette again
  3. If your child or someone else you love has for some reason a really strong craving to eat poison, you wouldn’t let your child eat that poison, would you?
  4. You may be delighted by the creativity you may show in developing really interesting rationalisations to smoke, but you won’t take them seriously
  5. You may have a very brief, very peculiar, but interesting experience over the next several hours or days or even weeks – an image of looking back over your shoulder at the walls of a kind of prison that held you for some reason – a reason perhaps now forgotten – you are no longer a prisoner there. You may be able to hear or even feel the discomfort of other prisoners who are still there and you will feel compassion for them, but you also enjoy the clear air of your freedom
  6. You may be surprised at pride you feel having chosen to take care of yourself – to stand by what you know is right – and pride at having chosen to let this experience be calmer and more comfortable than you may have once expected
  7. You can enjoy the process of learning to live freely
  8. You no longer have to do something because someone else once convinced you that you must
  9. You can discover that any time you want to feel more comfortable, all you have to do is sit back in a chair or take a deep breath
  10. You can take comfort in knowing that if any feelings were bothering you, they no longer need to
  11. If you have cravings, that is natural – to miss the old habit – the difference now is that the craving will not be responded to in the old way – new responses will be discovered that will lead to more satisfying results
  12. Increased activity levels will be noticed – parking your car a little further away than usual and walking the extra distance – a renewed dedication to your favourite sport, etc
  13. This is not a short- term change – but for the rest of your life
  14. Increased fluid intake in response to any cravings – a pleasant full glass of water – you might be surprised how satisfying that can be

Int J Clin Exp Hypn. 2001 Jul;49(3):257-66
By: J. Baber, University of Washington School of Medicine, Seattle, Washington

Study 3: Smoking Cessation and Hypnosis: Three Sessions
Clinical Hypnosis for Smoking Cessation: Preliminary Results of a Three-Session Intervention.
http://bscw.rediris.es/pub/bscw.cgi/d4431440/Elkins-Clinical_hypnosis_smoking_cessation.pdf
http://www.belleruthnaparstek.com/smoking-cessation/clinical-hypnosis-for-smoking-cessation-preliminary-results-of-a-three-session-intervention.html

Results: At the end of the program 17 subjects (81%) reported that they had stopped smoking. A 12-month follow-up revealed that 10 of them (48%) remained smoke-free.

Notes: Twenty-one smokers who were referred to this study by their physicians for medical reasons, received three smoking cessation hypnosis sessions. All patients reported having failed in previous unassisted attempts to stop smoking. The clinical-treatment protocol included three sessions. The first session was the initial consultation and did not include a hypnotic induction. Sessions 2 and 3 involved individually adapted hypnotic suggestions and an individual therapeutic relationship with each patient. Each patient was also provided with a cassette tape recording of a hypnotic induction with direct suggestions for relaxation and a feeling of comfort. The patients were seen biweekly for treatment.

Hypnotic Suggestions: Absorption in relaxing imagery, a commitment to stop smoking, decreased craving for nicotine, posthypnotic suggestions, practice of self-hypnosis, and to visualise the positive benefits of smoking cessation. The induction was standardised, but the specific imagery for relaxation and the positive benefits for smoking cessation were individualised based upon the patient’s preference regarding such imagery. The suggestions may be summarised as follows:

1. Eye-focus induction. “Begin by focusing your attention on a spot on the wall. As you concentrate, begin to feel more relaxed. Concentrate intensely so that other things begin to fade into the background. As this occurs, noticing a relaxed and heavy feeling and allowing your eye-lids to close.”

2. Relaxation. “Noticing a ‘wave of relaxation” that begins at the top of your head and spreads across your forehead, face, neck, and shoulders. Every muscle and every fibre of your body is becoming more and more completely relaxed. More and more noticing a feeling of ‘letting go’ and becoming so deeply relaxed.”

3. Comfort. “. . . and as you become and remain more relaxed, finding a feeling of comfort. Feeling safe and secure. A peaceful feeling, calm and secure. Feeling so calm that nothing bothers or interferes with this feeling of comfort.”

4. Mental imagery for relaxation. “As you can hear my voice with a part of your mind, with another part going to a place where you feel safe and secure. A place where you become so deeply relaxed that you are able to respond to each suggestion just as you would like to, feeling everything you need to feel and to experience.” (Here individualised imagery is suggested, for example, suggestions for walking down a mountain path or along the beach, depending on the patients preference.)

5. Commitment for smoking cessation. “. . . and today becoming a nonsmoker, becoming free from nicotine and free from cigarettes. . . . You will not smoke cigarettes or use tobacco again. With each day that passes, your commitment to remain free from cigarettes will become stronger and each time you enter this relaxed state you will remember the reasons you want to stop smoking.” (Here individualised imagery is suggested consistent with the patient’s individual reasons for wanting to stop smoking, i.e., health, family, financial, etc.)

6. Dissociation from cravings. “As you enter an even deeper level of hypnosis, you may notice a floating sensation, less aware of your body, just floating in space. Your body floating in a feeling of comfort and your mind, just so aware of being in that pleasant place [individualised imagery for a pleasant place]. As your body floats, you will not be bothered by craving nicotine. Your mind blocks from conscious awareness any cravings and you can feel more detached from your body as you become more relaxed.”

7. Posthypnotic suggestions. “. . . and as you become and as you remain free from nicotine and free from cigarettes, you will find a sense of satisfaction and accomplishment. You will find that, more and more, you are able to sleep very well, your sense of smell will improve, and your sense of taste will improve. You will not eat excessively and you will find an appropriate amount of food to be satisfying to you.”

8. Self-hypnosis. “Each time you practice self-hypnosis or listen to the tape recording that I will provide to you today, you will be able to enter a very deep state of relaxation, just as deep as you are today . . . and within this relaxed state, you will find a feeling of control. You will be able to become so deeply relaxed that you will become very comfortable, and you will be able to have a feeling of dissociation that keeps from conscious awareness any excessive craving for nicotine. Within this relaxed state, your commitment to remain free from cigarettes will become even stronger and you will find a kind of strength from your practice of self-hypnosis.”

9. Positive imagery for benefits of smoking cessation. “. . . now, seeing yourself in the future as a nonsmoker, free from nicotine and cigarettes. Notice all of the good things going on around you, how healthy you feel, and . . . [here, individualised imagery was introduced, depending on the patient’s perceived benefits from smoking cessation]. Seeing how well you are able to feel and you will not smoke, no matter if times become stressful or difficult. You will be able to remain calm and relaxed, both now and in the future.”

10. Alerting. “Returning to conscious alertness as a nonsmoker. Returning to conscious alertness in your own time and your own pace, in a way that just feels about right for you today. Feeling very good, normal, with good and normal sensations in every way as you return to full conscious alertness.”

Int J Clin Exp Hypn. 2004 , Jan;52(1):73-81
By: G. R. Elkins, M. H. Rajab, Texas A&M University’s Health Science Center

Study 4: Hypnosis to Quit Smoking for Medical Reasons
The Use of Hypnosis in Controlling Cigarette Smoking.
http://journals.lww.com/smajournalonline/Abstract/1968/09000/The_Use_of_Hypnosis_in_Controlling_Cigarette.23.aspx

Results: This early study (1968) found that the majority of people who want to quit smoking for medical reasons, were able to do so after having four hypnosis sessions.
Southern Medical Journal, 1968 Sep;61(9):999-1002
By: Crasilneck HB, (Ph.D.) , Hall JA. (Ph.D.)

Study 5: Hypnosis to Quit Smoking – One Session (Compared to Placebo and No Treatment)
Use of Single Session Hypnosis for Smoking Cessation.
http://www.ncbi.nlm.nih.gov/pubmed/3369332

Results: When they were followed-up at 4, 12, 24 and 48 weeks, the researchers found that significantly more members of the hypnosis group had quit smoking than the other two groups. They also found that among those still smoking, those who were in the hypnosis group were smoking significantly less than those in the other two groups.

Notes: This study involved 60 participants who were randomly assigned to one of three groups: one that received a placebo, one that received a single hypnosis session and one that received no treatment.

Addictive Behaviours, 1988, Vol. 13(2):205-208
By: J. M. Williams, D. Hall, Dept. of Human Resources, University of Scranton, PA

Study 6: Hypnosis to Quit Smoking – Hospitalised Patients (Compared to Nicotine Replacement Therapy and Going “Cold Turkey”)
Hypnotherapy For Smoking Cessation Sees Strong Results
http://www.sciencedaily.com/releases/2007/10/071022124741.htm

Results: Hospitalised patients who smoke may be more likely to quit smoking through the use of hypnotherapy than patients using other smoking cessation methods. This study shows that smoking patients who participated in one hypnotherapy session were more likely to be nonsmokers at 6 months compared with patients using nicotine replacement therapy (NRT) alone or patients who quit “cold turkey.”

Notes: This study compared the quit rates of 67 smoking patients hospitalised with a cardiopulmonary diagnosis. All patients were approached about smoking cessation and all included in the study were patients who expressed a desire to quit smoking. At discharge, patients were divided into four groups based on their preferred method of smoking cessation treatment: hypnotherapy (n=14), NRT (n=19), NRT and hypnotherapy (n=18), and a group of controls who preferred to quit “cold turkey” (n=16). All patients received self-help brochures. The control group received brief counselling, but other groups received intensive counselling, free supply of NRT and/or a free hypnotherapy session within 7 days of discharge, as well as follow up telephone calls at 1, 2, 4, 8, 12, and 26 weeks after discharge. Patients receiving hypnotherapy also were taught to do self-hypnosis and were given tapes to play at the end of the session.

At 26 weeks after discharge, 50 percent of patients treated with hypnotherapy alone were nonsmokers, compared with 50 percent in the NRT/hypnotherapy group, 25 percent in the control group, and 15.78 percent in the NRT group. Patients admitted with a cardiac diagnosis were more likely to quit smoking at 26 weeks (45.5 percent) than patients admitted with a pulmonary diagnosis (15.63 percent).

The researchers note that hospitalisation is an important opportunity to intervene among patients who smoke.

This study as presented at Chest 2007, the 73rd annual international scientific assembly of the American College of Chest Physicians.
http://www.sciencedaily.com/releases/2007/10/071022124741.htm Oct. 24, 2007
By: Faysal Hasan, MD, FCCP, North Shore Medical Centre, Salem, MADr. Hasan and colleagues from North Shore Medical Centre and Massachusetts General Hospital

Study 7: Hypnosis and Smoking Cessation in the Workplace – Hypnotherapy Accompanying a Smoke-Free Work Policy
Reducing smoking at the workplace: implementing a smoking ban and hypnotherapy.
http://www.ncbi.nlm.nih.gov/pubmed/7670901?dopt=Abstract

Results: Fifteen percent of survey respondents quit and remained continuously abstinent. A survey to assess attitudes toward the policy was conducted 1 year after policy implementation (n = 1256; response rate = 64%). Satisfaction was especially high among those reporting high compliance with the policy. These results suggest that hypnotherapy may be an attractive alternative smoking cessation method, particularly when used in conjunction with a smoke-free worksite policy that offers added incentive for smokers to think about quitting.

Notes: This study examines the impact of a smoke-free policy and the effectiveness of an accompanying hypnotherapy smoking cessation program. Participants in the 90-minute smoking cessation seminar were surveyed 12 months after the program was implemented (n = 2642; response rate = 76%). Seventy-one percent of the smokers participated in the hypnotherapy program.

J Occup Environ Med. 1995 Apr;37(4):453-60
By: G. Sorensen, B. Beder, C. R. Prible, J. Pinney, Dana Farber Cancer Institute, Boston, Massachusetts

Study 8: Smoking and Suggestions Given During Anaesthesia for Surgery
Reducing smoking. The effect of suggestion during general anaesthesia on postoperative smoking habits.
http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2044.1994.tb03368.x/abstract

Results: In a double-blind randomised trial, 122 female smokers undergoing elective surgery were allocated to receive one of two prerecorded messages while fully anaesthetised. The active message was designed to encourage them to give up smoking whilst the control message was the same voice counting numbers. No patient could recall hearing the tape. Patients were asked about their postoperative smoking behaviour one month later. Significantly more of those who had received the active tape had stopped or reduced their smoking (p < 0.01). This would suggest a level of preconscious processing of information.

Anaesthesia. 1994 Feb;49(2):126-8
Comment in: Anaesthesia. 1994 Oct;49(10):917-8
By: J. A. Hughes, L. D. Sanders, J. A. Dunne, J. Tarpey, M. D. Vickers, Department of Anaesthesia, Morriston Hospital, Swansea, West Glamorgan

Study 9: Smoking and Hypnosis: Single Session with Self-Hypnosis
Predictors of smoking abstinence following a single session restructuring intervention with self hypnosis.
http://bscw.rediris.es/pub/bscw.cgi/d4465008/Spiegel-Predictors_smoking_abstinence_self_hypnosis.pdf

Results: Fifty-two percent of the study group achieved complete smoking abstinence 1 week after the intervention; 23% maintained their abstinence for 2 years. Hypnotisability and having been previously able to quit smoking for at least a month significantly predicted the initiation of abstinence. Hypnotisability and living with a significant other person predicted 2- year maintenance of treatment response.

Notes: A consecutive series of 226 smokers referred for the smoking cessation program were treated with a single-session habit restructuring intervention involving self-hypnosis. They were then followed up for 2 years. Total abstinence from smoking after the intervention was the criterion for successful outcome.

Am J Psychiatry. 1993 Jul;150(7):1090-7
By: D. Spiegel, E. J. Frischholz, J. L. Fleiss, H. Spiegel, Department of Psychiatry and Behavioural Sciences, Stanford University School of Medicine, CA

Study 10: Smoking and Hypnosis: Factors for Success – Patient’s Own Reason to Quit, Maintaining Contact with Patient, Self-Hypnosis
Smoking and hypnosis: A systematic clinical approach
http://www.tandfonline.com/doi/abs/10.1080/00207147008415930#preview

Results: 2 methods of helping cigarette smokers stop smoking were compared in treating a total of 181 patients. After 6 months, 60% of those treated with an active, personalised approach were not smoking. This approach emphasised: (a) the feedback, under hypnosis, of the patient’s own reasons for quitting, (b) maintaining contact with the patient by telephone, (c) use of meditation during hypnosis to obtain individualised motives, and (d) Sell-hypnosis. Only 25% of smokers were successfully treated by an earlier hypnotic procedure that did not systematically employ these features.

International Journal of Clinical and Experimental Hypnosis, Volume 18, Issue 4, 1970
By: William Nulanda, Morton Prince Clinic for Hypnotherapy and Peter B. Field, Veterans Administration Hospital, Brooklyn & Morton Prince Clinic for Hypnotherapy

Study 11: Smoking and Hypnosis: Which Suggestions Work
Hypnotic Treatment of Smoking.
http://www.eric.ed.gov/ERICWebPortal/search/detailmini.jsp?_nfpb=true&_&ERICExtSearch_SearchValue_0=ED240439&ERICExtSearch_SearchType_0=no&accno=ED240439

Results: Results indicated that positive suggestions were more efficacious than negative. Treatment was most successful for subjects who did not see themselves as habitual smokers.

Notes: Prior studies of hypnotic treatment of smoking have reported abstinence rates of between 17 and 88 percent at six months, but few have investigated procedures or forms of suggestions. To compare the effectiveness of positive and negative hypnotic suggestions and self-hypnosis for cessation of smoking, 32 subjects were assigned to one of four treatment groups: (1) negative suggestions alone; (2) negative suggestions plus self-hypnosis; (3) positive suggestions alone; and (4) positive suggestions plus self-hypnosis. Subjects also completed a series of smoking history questionnaires; the Self-Efficacy for Smoking Avoidance Questionnaire, to assess expectations for smoking cessation; and the Horn-Waingrow Scale, used to delineate types of smokers. Treatment involved three 1-hour sessions, with those not abstinent at post-treatment or follow-up receiving three additional sessions. Outcome was assessed at post-treatment and 1, 2, 3, and 6 months following the final treatment session. Results indicated that positive suggestions were more efficacious than negative. Treatment was most successful for subjects who did not see themselves as habitual smokers. While ratings of self-efficacy at pre-test and following treatment were not predictive of later self-efficacy, subjects’ ratings at 1 month post-treatment were predictive of later self-efficacy ratings.

Summary of research presented at the Annual Convention of the American Psychological Association (91st, Anaheim, CA, August 26-30, 1983)
By: Samuel A. Bastien, IV; Marc Kessler

Additional References:

NHS Stoptober Campaign

https://cnhcregister.org.uk/newsearch/index.cfm

Addictions and Hypnosis


Addiction-300x232

This is a subject that is highly relevant to my work at the moment as I am involved in a pilot project in Aberdeenshire working with drug and alcohol addiction, so I have been re-reading these research papers again myself. There are many levels to addiction and also influence from and transference from other presenting issues in an addicts lifestyle that can complicate the recovery process.

So What is the difference between a habit and an addiction?

Addiction – there is a psychological/physical component; the person is unable to control the aspects of the addiction without help because of the mental or physical conditions involved.

Medical News Today wrote a great article about addiction.

People with an addiction do not have control over what they are doing, taking or using. Their addiction may reach a point at which it is harmful. Addictions do not only include physical things we consume, such as drugs or alcohol, but may include virtually anything, such abstract things as gambling to seemingly harmless products, such as chocolate – in other words, addiction may refer to a substance dependence (e.g. drug addiction) or behavioral addiction (e.g. gambling addiction).
http://www.medicalnewstoday.com/info/addiction/

Habit – it is done by choice. The person with the habit can choose to stop, and will subsequently stop successfully if they want to. The psychological/physical component is not an issue as it is with an addiction.

This is a fascinating topic that I hope you will again find interesting reading in terms of the application of and the success in the use of hypnosis. 

Study 1: Hypnosis and Cocaine
Hypnosis For Cocaine Addiction Documented Case Study
http://www.ncbi.nlm.nih.gov/pubmed/8259763

Notes: Hypnosis was successfully used to overcome a $500 (five grams) per day cocaine addiction. The subject was a female in her twenties. After approximately 8 months of addiction, she decided to use hypnosis in an attempt to overcome the addiction itself. Over the next 4 months, she used hypnosis three times a day and at the end of this period, her addiction was broken, and she has been drug free for the past 9 years. Hypnosis was the only intervention, and no support network of any kind was available.

American Journal of Clinical Hypnosis, 1993 Oct;36(2):120-3
By: G. W. Handley, Ohio State University, Lima, OH USA 45804

Study 2: Hypnosis and Methadone
A comparative study of hypnotherapy and psychotherapy in the treatment of methadone addicts.
http://www.hypnosis-review-quarterly.com/drug-addiction-hypnosis-studies.html
http://www.ncbi.nlm.nih.gov/pubmed/6486078

Notes: Significant differences were found on all measures. The experimental group had significantly less discomfort and illicit drug use, and a significantly greater amount of cessation. At six month follow up, 94% of the subjects in the experimental group who had achieved cessation remained narcotic free.

American Journal of Clinical Hypnosis, 1984; 26(4): 273-9
By: A. J. Manganiello

Study 3: Hypnosis and Marijuana, Cocaine and Alcohol
Intensive Therapy: Utilizing Hypnosis in the Treatment of Substance Abuse Disorders.
http://bscw.rediris.es/pub/bscw.cgi/d4584094/Potter-Intensive_therapy_Utilizing_hypnosis_substance_abuse_disorders.pdf

Results: All subjects were given 20 daily hypnosis sessions and then followed up a year later where it was found that using hypnosis in this fashion led to a 77% success rate.

Notes: This paper reports on 18 cases over a 7-year period where hypnosis was used to treat a variety of addictions. Fifteen cases involved alcohol, two involved cocaine and one involved marijuana. All subjects were given 20 daily hypnosis sessions and then followed up a year later where it was found that using hypnosis in this fashion led to a 77% success rate.
Tools: The following tools and suggestions are given for use in hypnosis;

(A) Direct Suggestion. Direct suggestion can be used for creating a positive expectancy. The therapist can also use direct suggestion to inspire confidence, commitment, motivation, and perseverance in the client to achieve the stated goals, as well as encourage the proper behavioral changes.

(B) Anchors. In hypnosis, anchoring happens when a posthypnotic suggestion is paired to a feeling state. Therefore, when an individual has a craving for the drug, the posthypnotic suggestion is used to bring about the anchored feelings

(C) Metaphors A metaphor used in therapy usually consists of a story that has a short metaphor embedded within. The whole story is not metaphoric, but captures the client’s attention so the metaphoric message can be subconsciously embedded. For example, Wallas’s (1985) “The Boy Who Lost His Way.” All metaphors are altered, paraphrased and structured to fit the individual’s situation in order to make a therapeutic impact. For example, for female clients “the boy” in the metaphor becomes a girl.

(D) Reframes. There may be many issues that arise while working with addictions that can be reframed. For example, the way a person views New Year’s Eve; or what it means to go fishing or boating. Any situation in which the client has consumed alcohol or used their drug of choice can be reframed to exclude the substance.

(E) Affect Bridge. The affect bridge (Watkins, 1971) is used with clients who have particular emotions associated with the use of drugs. By following the emotion through the affect bridge to the first time the client felt that particular emotion before using the drug, the client can become more aware of and break the connection with that emotion and the drug.

(F) Self-hypnosis Self-hypnosis is routinely taught to all clients. It is left up to the clients as to how they use it.

American Journal of Clinical Hypnosis, Jul 2004 vol.47(1) :21-28
By: G. Potter

Study 4: Self-Hypnosis for Drug and Alcohol Abuse
Self-Hypnosis Relapse Prevention Training With Chronic Drug/Alcohol Users: Effects on Self-Esteem, Affect. and Relapse.
http://www.ncbi.nlm.nih.gov/pubmed/15190730

Results: While the rate of relapse for all four groups was roughly the same (13%), those who were taught self-hypnosis and who listened to self-hypnosis recordings at home 3 to 5 times a week were more serene, had higher levels of self-esteem, and had greater control over anger and impulsive behavior.

Notes: This study recruited 261 veterans who were admitted into a residential program for substance abuse. The aim was to find out if self-hypnosis could help chronic abusers of drugs and alcohol improve their sense of self-esteem, control their emotions and prevent relapses. Participants were broken into four groups and were assessed before and after they entered the program and then again 7 weeks later.

American Journal of Clinical Hypnosis 2004 Apr;46(4):281-97
By: R. J. Pekala, R. Maurer, V. K. Kumar, N. C. Elliott, E. Masten, E. Moon, M. Salinger, Coatesville VA Medical Center, Coatesville, PA 19320-2096, USA

Study 5: Case Study – Hypnosis for Chemical Dependency (and future related Imagery)
Refraining of an Addiction via Hypnotherapy: A Case Presentation
http://www.tandfonline.com/doi/abs/10.1080/00029157.1991.10402944#preview

Notes: “A chemically dependent man was treated using hypnotherapy and related psychotherapeutic techniques The majority of the sessions focused on age regressing the patient to events correlating to drug and alcohol abuse. During these events I introduced myself via hypnosis as “the voice from the future” to redefine the events and extract the useful learnings. With a new-found positive self-image, the patient was hypnotically age progressed to review future scenes. In each scene he successfully abstained from drug and alcohol use. The patient remained drug and alcohol free during treatment and the 6-month and one-year follow-ups.”

American Journal of Clinical Hypnosis, Volume 33, Issue 4, 1991, pages 263-271
By: David J. Orman

Study 6: Hypnosis and Heroin
The use of hypnosis with an injecting heroin user: brief clinical description of a single case
http://onlinelibrary.wiley.com/doi/10.1002/ch.69/abstract

Notes: This paper describes the use of hypnosis with an injecting heroin user. This client was finding it very difficult to keep to his methadone prescription and was frequently using heroin ‘on top’. He received three sessions of hypnosis in order to facilitate relaxation and visualization, and resolution of ambivalence concerning his drug use. The results suggest the client has responded well to treatment. Details both of the client and of the three hypnosis sessions are given and the outcome is discussed.

Contemporary Hypnosis, Volume 13, Issue 3, pages 198-201, October 1996
By: Bill Drysdale, Clinical Psychologist, Barnet Drug and Alcohol Service, Woodlands, Colindale Hospital, Colindale Avenue, London, NW9 SHG

Addiction-CyclesAdditional References:

http://www.mentalhealthy.co.uk/addiction

https://www.psychologytoday.com/basics/addiction

http://www.actiononaddiction.org.uk/home.aspx

http://www.bps.org.uk/search/apachesolr_search/Addiction

Keys To Successful Fat Loss Part 4: Emotions


This fourth instalment looks into how our negative emotions can interfere with our ability to lose fat through excessive levels of Cortisol and other stress hormones present in our bodies.

Links and References:

http://www.ncbi.nlm.nih.gov/pubmed/16353426

http://www.ncbi.nlm.nih.gov/pubmed/10023725

http://www.ncbi.nlm.nih.gov/pubmed/11259858

http://www.unm.edu/~lkravitz/Article%20folder/stresscortisol.html

References
1 Jones, T.L. Definition of stress. In J.J. Robert-McComb (Ed.), Eating Disorders in Women and Children: Prevention, Stress Management, and Treatment (pp. 89- 100). Boca Raton, FL: CRS Press, 2001.

2 Henry, J.P. Biological basis of the stress response. NIPS 8: 69-73, 1993.

3 Ely, D.L. Organization of cardiovascular and neurohumoral responses to stress: implications for health and disease. Annals of the New York Academy of Sciences (Reprinted from Stress) 771:594-608, 1995.

4 McEwen, B.S. The brain as a target of endocrine hormones. In Neuroendocrinology. Krieger and Hughs, Eds.: 33-42. Sinauer Association, Inc., Massachusetts, 1980.

5 Rosmond, R., C. Bouchard, & P. Bjorntorp. A C-1291G polymorphism in the _ 2A-adrenergic receptor gene (ADRA2A) promoter is associated with cortisol escape from dexamethasone and elevated glucose levels. Journal of Internal Medicine 251: 252-257, 2002.

6 Vicennati, V., L. Ceroni, L. Gagliardi, et al. Response of the hypothalamic- pituitary-adrenocortical axis to high-protein/fat and high carbohydrate meals in women with different obesity phenotypes. The Journal of Clinical Endocrinology and Metabolism 87(8) 3984-3988, 2002.

7 Wallerius, S., R. Rosmond, T. Ljung, et al. Rise in morning saliva cortisol is associated with abdominal obesity in men: a preliminary report. Journal of Endocrinology Investigation 26: 616-619, 2003.

8 Epel, E.S., B. McEwen, T. Seeman, et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat.
Psychosomatic Medicine 62:623-632, 2000.

9 Tomlinson, J.W. & P.M. Stewart. The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue. Hormone and Metabolism Research 34: 746-751, 2002.

10 Andrews, R.C., O. Herlihy, D.E.W. Livingstone, et al. Abnormal cortisol metabolism and tissue sensitivity to cortisol in patients with glucose intolerance.The Journal of Clinical Endocrinology 87(12): 5587-5593, 2002.

11 Morris, K.L. & M.B. Zemel, 1,25-dihydroxyvitamin D3 modulation of adipocyte glucocorticoid function. Obesity Research 13: 670-677, 2005.

12 Epel, E., R. Lapidus, B. McEwen, et al. Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior.Psychoneuroendocrinology 26: 37-49, 2001.

13 Cavagnini, F., M. Croci, P. Putignano, et al. Glucocorticoids and neuroendocrine function. International Journal of Obesity 24: S77-S79, 2000.

14 Mariemi, J. E., Kronholm, S. Aunola, et al. Visceral fat and psychosocial stress in identical twins discordant for obesity. Journal of Internal Medicine 251: 35-43, 2002.

15 Rosmond, R., M.F. Dallman, & P. Bjorntorp. Stress-related cortisol secretion in men: relationships with abdominal obesity and endocrine, metabolic, and hemodynamic abnormalities. Journal of Clinical Endocrinology and Metabolism
83: 1853-1859, 1998.

16 Heyward, V.H. Advanced Fitness Assessment and Exercise Prescription. 4th ed.
Champaign, IL: Human Kinetics, 2002.

What’s the Deal With Hypnotherapy?


Lets face it, none of us are perfect and being brutally honest, no one is. Just like me, I am sure that there are things you know you could change, small tweaks that might make your life more satisfying, more rewarding and fulfilling.

Perhaps changing a bad habit for a useful new one, overcoming a long-standing phobia, or maybe finding the right motivators to change what you eat so that you can lose that excess fat and keep it off.

We all have something we’d like to change or improve, but how do you do it? How can you break what might be the habit of a lifetime, or find the strength to resist temptation?
And even more importantly, how do you make sure your new habit/behaviour sticks?

If you’ve ever tried to do it on your own, you’ll know it’s no easy feat and as difficult as it seems, it’s not impossible, especially when you get the right kind of help.

What Is Hypnotherapy?
Look at the word “hypnotherapy” and you’ll see it’s actually a combination of two words.
Hypnosis – and therapy.In a nutshell it’s a complementary therapy that utilities the power of hypnosis by instilling positive suggestions into your unconscious mind.

With the right suggestions, it’s possible to alter:
The way you think
The way you feel
The way you behave

And this is why hypnotherapy is such a potent tool for change, because when you can change your thoughts, your feelings, and your behaviours – you can move mountains, you can overcome any obstacle that blocks your way, because it enables you to tackle things that you once thought impossible. Plus, when used by a well trained, certified professional, hypnotherapy can help with every one of the following:
Addictions
Childbirth
Obsessions
Compulsions
Anger management
Depression
Eating disorders
Confidence building
Self-esteem boosting
Anxiety relief
Exam nerves
Irritable Bowel Syndrome (IBS)
Post-Traumatic Stress Disorder (PTSD)
Fears and phobias
Pain management
Sexual issues
Relaxation
Stuttering
Tinnitus
Sleep disorders
Stress reduction
Weight loss

Now that’s quite a list, so the next question is, how can it be so effective? How can it deal with ALL of those things? The answer is simple.

Hypnotherapy gets to the bottom of whatever the issue is. It bypasses your critical conscious mind and connects you with your unconscious. It changes your thoughts, feelings, and behaviours from the inside out. This means it tackles the root cause of the problem, not just the symptoms, and deals with it. And to top it off, it often does that better than almost any other form of therapy.

Hypnotherapy Comes Out On Top

Dr. Alfred A. Barrios conducted a survey of psychotherapy literature. He discovered that:
93% of clients recover after 6 sessions of hypnotherapy
72% of clients recover after 22 sessions of behavioural therapy
38% of clients recover after 600 sessions of psychoanalysis

That blew my mind when I first read that, it’s quite amazing. Not only does hypnotherapy work faster – 6 sessions compared to 22 or more – but it works for a larger percentage of people.

It’s four times faster than behavioural therapy and a massive 100 times faster than psychoanalysis.

That might explain why the practice has been certified worldwide as an alternative way to manage so many conditions:
In 1996, the Australian Hypnotherapists’ Association introduced a peer-group accreditation system for professional Australian hypnotherapists.
In the UK, the Department for Education and Skills developed National Occupational Standards for hypnotherapy in 2002.
In the USA, hypnotherapy regulation and certification is carried out by the American Council of Hypnotist Examiners (A.C.H.E.). The first state-licensed hypnotherapy center was the Hypnotism Training Institute of Los Angeles, licensed way back in 1976.

So hypnotherapy is not just useful. It’s recognised worldwide as a bona fide treatment method for tackling issues in many areas of your life, including:

Mental and emotional health
Physical well-being
Spiritual development
Creativity
Motivation
Business concerns
Goal achievement
And lots more besides.

Now I’m pretty sure you’re wondering, “wait a minute, there other ways to deal with this stuff aren’t there? What about Cognitive Behavioural Therapy, psychoanalysis & NLP?
the people who provide these services need to be qualified and certified too don’t they?
So how come they aren’t as effective as hypnotherapy?

To answer this question, you need to look at how the other three work.

Hypnotherapy, Cognitive Behavioural Therapy, Psychoanalysis & NLP
Cognitive Behavioural Therapy (or CBT) is used to change the way you think and behave, it helps you deal with your problems in a more positive light. It’s commonly used to treat anxiety and depression by giving you practical ways to deal with life on a daily basis. The idea is to break down larger issues into smaller parts so they’re easier to cope with.
This enables you to manage them one at a time and gradually improve the way you feel.
It doesn’t remove the problems, but it gives you valid coping mechanisms so you can learn to manage them more easily.

Psychoanalysis is also widely used to treat anxiety and depression, but with a different approach.
Psychoanalysis was developed by Sigmund Freud and the principle behind psychoanalysis is uncovering repressed emotions and experiences. So while CBT deals with problems in the present, the here and now, psychoanalysis delves into your past and in many cases, your childhood. It attempts to try to find the reasons why you feel anxious or depressed and by letting those repressed emotions come to the surface you can confront them and finally put them to rest.

NLP stands for Neuro-Linguistic Programming.
Neuro refers to your nervous system, the link between your brain and body.
Linguistic refers to the language you use.
Programming refers to learned behaviours and the way you respond to stimuli.
So NLP aims to change your behaviour (your programming) by altering the way your brain responds to what’s going on around you. It uses techniques like anchors and disassociation to achieve this. NLP is particularly useful for breaking habits and overcoming fears, which is great. What’s interesting though, is this, NLP often combines its techniques with hypnosis and self-hypnosis.

CBT has been proven more effective when used in conjunction with hypnotherapy. Even psychoanalysis works better when you’re under hypnosis, because you’re more in touch with your unconscious mind.
Your unconscious mind is where all those memories and conflicts are stored and it seems that no matter which therapy is employed, the end result is the same. When you add a bit of hypnotherapy, you hugely increase your chances of success.

So Why Choose Hypnotherapy?
Let’s be honest here, when it comes to therapy, there are so many choices available today and Hypnotherapy is just one of the options. So why should you choose Hypnotherapy above any other treatment form?

There are at least three very good reasons:
It’s faster than other forms of therapy
It addresses more issues than other forms of therapy
It gets right to the heart of the problem and deals with it directly

During a hypnotherapy session, the therapist starts by talking to you and asking you questions in order to find out what the problem is. This allows them to learn about you and your life and this helps them decide the best way to help you overcome whatever issue you’re having. Once they know that, they’ll move on to hypnosis where they will lead you into a mild trance where your critical conscious mind can just switch off. This is basically a state of heightened awareness where you can access your unconscious and make deep-seated and lasting changes.

When you can do that, the possibilities are endless.
You can:
Find solutions to long-standing problems
Wipe away old limiting beliefs
Turn negative thoughts into positive ones
Develop new and healthier habits
Set realistic and achievable goals
Take active control of your health, your career, your relationships, and your life in general

And like the other therapies mentioned above, it works for anxiety and depression too. In fact, if you can think of a problem or an issue, hypnotherapy can probably help.
It can help you make better decisions
Get increased concentration
Unleash your imagination
Feel more relaxed, and more at peace with yourself
Wipe away stress
Feel healthier in mind and body
Boost your self-belief
Sleep better and function at your peak more often
Find the stability that will allow you to truly live your life, rather than just going through the motions

Because even though nobody’s perfect, there’s nothing wrong with striving for excellence by making one small change at a time through the power of hypnosis.

Life Design Enables Mastering of Self-renewal and Generativity


10 skills  required to change yourself …

Managing the change cycle is a self-renewing process. It empowers people to be self-confident and generative. Generativity is defined as a process whereby we learn to follow our deeper interests and longings and bring about change. It helps us to avoid the dangers of self-absorption and stagnation because we learn to live in new ways that expand our horizons. The following are 10 skills for managing the change cycle. Each skill has a time in the cycle when it performs a critical function, however, all 10 skills are important at all times because to some degree parts of our lives are simultaneously at various places in the cycle.

Visioning or Dreaming the Plan – The dream or vision is the driving force for the life structure, a source of passion and values. The plan is the plot for making the dream happen.

Launching – Launching puts the plan to action; it requires commitment and personal mission.

Plateauing – Plateauing is the art of sustaining a successful life structure…. It is knowing when and how to keep enriching the dream/plan for as long as it makes sense to do so.

Managing the Doldrums – This requires coming to terms with decline, negative emotions, and feeling trapped in an increasingly dysfunctional life structure.

Sorting Things Out – Choosing what to keep, what to eliminate or change, what to add, and how to proceed into a revitalised life structure is the task of this step of the change cycle.

Ending a Life Structure – This requires an ability to say farewell with gratitude and clarity, which frees you to consider your next options.

Restructuring – This mini-transition can be used if the life structure could be improved through some specific changes.

Cocooning – The transition into a new life structure requires turning inward to take stock, to identify your own basic values, and to disengage emotionally and mentally from the former life structure.

Self-Renewal – Following successful cocooning, this step involves a rebirth of self-esteem, a re-evaluation of core issues and beliefs, and the recovery of hope and purpose.

Experimenting – Creativity, learning, risk taking, and networking give one a sense of purpose and power in creating a new life structure.

SELF-RENEWAL FOR COACHING AND SELF-COACHING

Finding meaning in our work is critical if we are to avoid stagnation and boredom (Bergquist et al. 1993). It is the responsibility of each individual to effect the change necessary to reinvent work so that it has personal relevance. Many companies are now requiring that employees take responsibility for their own professional development.

Some critical strategies required when being coached:

  • Honest assessment of self and skills
  • Genuine motivation and drive to establish and pursue a goal
  • Understanding and knowledge of the strategic challenges of their position and business
  • Commitment to establishing an action plan that is built upon realistic expectations and that draws upon available resources, both within and outside the company
  • Being able to accomplish successful career/professional development transitions within an existing organisation/life structure
  • Creating a new organisation/life structure requires personal motivation.
  • Successful transition is linked with one’s sense of autonomy or internal locus of control, and manifested in a willingness to learn and a positive attitude. It is the force that propels individuals to take the initiative in directing their own lives and careers.

Many people find value in their work as a source of new learning and challenge. “They return to school, enter training programs, or enroll in workshops and seminars to keep up to date in their current jobs or strike out on their own” (Bergquist). Others, hampered by lack of drive, fear of failure, or reluctance to exit company retirement plans by terminating employment, stay in unsatisfying and/or stressful jobs. Bergquist et al. ask if the sacrifice is necessary or worthwhile. “When does the time come for us to cease deferring gratification for the future and begin actually living the fabled future?”. Whatever their age, adults must find meaning and community in their work if they want to be generative and alive. Therefore, they must look toward continued opportunities to reinvent work as a central part of reinventing themselves.

“Life Design” takes all these factors into account both personally and professionally and helps you make the right choices for your future.