“Sleep better: 5 things you can do to stop waking up in the middle of the night”

woman sleeping in bed

Do you often wake up in the middle of the night? You’re not alone. Millions of women experience interrupted sleep on a regular basis. While there are many causes for this, fortunately there are also many things you can do to help improve your sleep habits and get back to a good night’s rest. Here are 5 tips for getting more shut-eye.

woman in white sleeping in bed
Young woman sleeping on white pillow in bed

The following are 5 tips that you can use to help stop waking up in the middle of the night. If you’ve tried some or all of these and still find yourself struggling, please call 07492 570945 for a sleep assessment. We will be happy to chat with you about what might be going on and offer our expert advice!

1) Create an evening routine that helps your body wind down at the end of the day; 2) Try not to eat too late into the evening; 3) Keep your bedroom cool (ideally between 60 degrees Fahrenheit and 70 degrees Fahrenheit); 4) Avoid caffeine after noon if possible; 5) Get regular exercise during daylight hours so it can promote better quality sleep later on in.

Fear of Flying

woman fear of flying

What is Aerophobia?

The fear of flying is an anxiety disorder that can be triggered by extreme sensations such as panic and worry. Airline travel has been considered one the safest modes in which people experience little to no discomfort when they’re aboard their flight, but many still suffer from aerophobia – or at least notice increased levels severe stress during preparations for take-off/landing etc., leading them into further episodes due lack both mental health issues like depression

A person suffering from this type prefers spending time below deck rather than up front where there’s more risk involved  As you’ll see here

Fear of flaying image of a woman
Fear of flying

What Causes Fear of Flying?

Most people find air travel stressful, and certain aspects of flying, such as bad weather or a long delay at the airport can be particularly anxiety-inducing. It’s difficult to pinpoint what causes one person’s fear but often there is more than one factor involved in causing this phobia – some common ones according with WebMD include:

  • Fears due to Previous plane experience
  • A lack on sleep leading up to traveling A traumatic flight or aircraft crash: Whilst airline crashes are infrequent, some people develop a fear of flying due to a traumatic experience with air travel. Perhaps you have encountered turbulence, mechanical problems, discomfort whilst flying, an emergency landing or been part of a crash. The psychological distress caused by these experiences could cause you to develop a fear of flying.
  • Lack of control: If you have aerophobia, it is likely triggered by an underlying fear of losing control of yourself. When you’re on a plane, you have no control over your situation or safety and have to put your full trust in the pilot and the cabin crew, which many people find very distressing.
  • Media exposure/hearing distressing testimonies: Often, your fear of flying will not be caused by a direct flight experience. Watching extensive media coverage of airline disasters can cause you to develop a fear of flying. Similarly, if your friend has had a bad air travel experience and then shares their distressing testimony with you, you will likely be more hesitant to use air travel. For example, many people developed aerophobia after the 9/11 terrorist attacks.
  • Parental influence: If your parents have a fear of flying and actively avoid air travel, you may develop the phobia too, as your exposure level will be extremely low. This is a particularly common cause in children, but it can affect many adults as well.
  • Other related circumstances: Your aerophobia may have also developed due to a different conflict in your life. For example, if your fear of flying develops soon after starting a year of study abroad, and you have concerns about language barriers or education, this could be the root cause of your phobia. Likewise, children who must fly frequently to visit divorced parents sometimes develop aerophobia as a coping mechanism for the trauma of the divorce.

Additionally, your fear of flying could be triggered by certain other phobias and anxiety disorders, such as:

  • Claustrophobia: If you have claustrophobia, which is the irrational fear of confined spaces, you will often experience a fear of flying due to the cramped seating area and lack of personal space.
  • Acrophobia: Having acrophobia, otherwise known as an extreme fear of heights, can make you develop a fear of flying because most commercial aeroplanes sustain a cruising altitude of around 35,000 feet above sea level.
  • Social anxiety disorder: Many people who have social anxiety disorder will find air travel anxiety-inducing because they must spend long periods of time with strangers who can initiate conversation throughout the flight.
  • Germaphobia: Germaphobia is the excessive fear of germs. Therefore, if you have germaphobia, it is likely that you will develop a fear of flying because you will be uneasy about aeroplane cleanliness.
  • Emetophobia: Unfortunately, some people can suffer from nausea and vomiting when they use air travel, particularly if there is turbulence on the flight. This can be triggering if you have emetophobia, which is an extreme fear of vomiting, feeling sick, or watching other people vomit.
  • Physical symptoms: Sometimes, if you have certain a physical disorder, this can contribute to your fear of flying. For example, if you have a sinus infection, cold, or vertigo, you may suffer from pain, dizziness, or a worsening ear blocking sensation during your flight. Also, if you are at a higher risk of blood clots, such as if you have cardiovascular disease, this can prompt concerns about developing a worsening condition during a flight.

What are the Symptoms of Aerophobia?

For many people, flying can evoke feelings of anxiety. There are a number of different types and degrees to this phobia including persistent and intense fear in anticipation for the flight; feeling irritable before or during your scheduled airtime as well as being overly emotional while on board an airplane due to stress from other factors outside its control like turbulence etcetera.

  • The symptoms may also manifest themselves into more recognizable patterns such has increased worry about traveling by air versus ground transportation that leads you canceling trips at last minute because something will go wrong again (anticipatory) if not already done so prior transportationsChills;
  • Chest pain, or shortness of breath;
  • Hyperventilating;
  • Difficulty concentrating, clouded thinking or disorientation;
  • Chest pain, feeling tight chested, or choking sensations;
  • Muscle spasms;
  • Flushed skin, or feeling overly hot;
  • Feeling nauseous or vomiting;
  • Diarrhoea or constipation;
  • Increased heart rate or heart palpitations;
  • Shaking;
  • Sweating;

In extreme cases, you may experience a panic attack, which is a sudden episode of intense fear that triggers physical and psychological symptoms, such as heart palpitations, feeling like you’re hallucinating, having a heart attack, or even dying.

What Treatments are Available if You Have a Fear of Flying?

If your fear of flying is having a detrimental impact on your life, you must get treatment for it. Hypnotherapy is a particularly effective and efficient complementary treatment for aerophobia, as it has little side effects and treats the psychological root cause of your anxieties so that they do not re-emerge later in life. However, patients often use this therapy alongside another form of talking treatment or medication, such as:

Talking treatments: talking treatments, such as counselling, cognitive behavioural therapy (CBT) and mindfulness, have been very effective at treating aerophobia as they teach you sustainable coping methods that make your fear of flying more tolerable. However, one limitation of cognitive behavioural therapy is that often therapists will utilise exposure therapy by bringing the object that you fear into your sessions, which some patients find particularly anxiety-inducing. Therefore, if you believe that you would not benefit from exposure therapy, cognitive behavioural therapy probably isn’t for you.

Medication: Sometimes, medications, including antidepressants, tranquillisers, or beta-blockers, are prescribed on a short-term basis to treat the severe effects of aerophobia, such as anxiety. However, medication isn’t usually recommended for treating phobias because it tends to have side effects, such as nausea, dry mouth, headaches, sleeping problems, gastronomical issues, and sexual problems.

There are also several self-help techniques that you can implement in your life to manage your fear of flying, such as:

  • Be honest: You may be embarrassed to speak up about your fear of flying, but the first step to recovery is acknowledging that your phobia exists. Once you can be honest with yourself, you will be more likely to communicate with others about your fear, seek treatment, and tackle your phobia.
  • Get educated and educate others: Educate yourself on what could be triggering your fear of flying. Do you have claustrophobia, or do you struggle with turbulence? You can look online to find coping techniques for your anxieties. Furthermore, you may find reassurance in learning about safety regulations and pilot training, as it will help you feel safer on your flight. You can also educate those around you, speak to your cabin crew, and air any anxieties you have before the aircraft takes off.
  • Set travel goals: If you have a fear of flying, you may benefit from setting travel goals that involve air travel. If you aspire to go to a foreign country, you will be more likely to tackle your phobia as your positive attitude towards your travel destination may overpower your anxieties and make the prospect of flying more tolerable.
  • Ask for assistance: If you’re anxious before a flight, you can always speak to your cabin crew, friends, or therapist about your worries. If you feel that you have a support network on the aircraft, you may feel less intimated when travelling. 

Why Hypnotherapy Liverpool is the Best Phobia Treatment? 

Our phobias exist in our subconscious, and we learn the fear responses to them. Therefore, hypnotherapy is particularly effective at treating phobias because it can help you unlearn the fear response, build up your exposure to the phobia and, in time, ease the associated anxiety. Please read our blog to find out how you can use hypnotherapy for phobias.

Why use Hypnotherapy Liverpool for Aerophobia?

Essentially, aerophobia is a conditioned response, which means that every time you encounter your phobia (an aircraft), your behaviour reinforces and strengthens it. However, hypnotherapy for phobias could help you break this cycle as it treats its root cause, which will ensure that it does not resurface later in life. At Focused Hypnosis, your hypnotherapist will use guided relaxation techniques to help you achieve hypnosis, where you will become totally relaxed and usually more susceptible to suggestion. Your hypnotherapist will work with you to disassociate air travel with emotional distress and anxiety and help you deconstruct it so that it becomes more tolerable. Visit our blog to discover how does hypnotherapy work.

Benefits of Using Hypnotherapy Liverpool to Treat Fear of Flying

  1. Hypnotherapy sends you into a deeply relaxed state of mind and body, which can have a massive impact on your physical health. It can reduce your nervous system activity, decrease your blood pressure, slow your heart rate, and accelerate your body’s healing process.
  2. Hypnotherapy Liverpool for aerophobia empowers you to take control of your life, as it offers you the tools to deconstruct your fear and think about it more positively so that it becomes more tolerable when you meet it in real life.
  3. Unlike many other forms of psychological treatment, hypnotherapy is self-led, as you can control the methods that your hypnotherapist will use, and you can bring yourself out of the hypnotic state whenever you want to. 
  4. By learning how to control your fear of flying, hypnotherapy offers you independence, which allows you to take charge of your self-management and self-care.
  5. Hypnotherapy allows you to directly influence your future, as it delves into your unconscious to treat the root cause of your fear of flying so that it does not re-emerge later in life.
  6. Hypnotherapy is all-natural and has little side-effects or complications.
  7. Hypnotherapy is cost-effective and a cheaper option for psychological treatment, as it only requires around six sessions. Please read our blog to find out how much does hypnotherapy cost. 
  8. Hypnotherapy teaches you self-sufficient methods that can be practised and have effects that last for the rest of your life.

Potential Side Effects

When hypnosis is conducted by a trained hypnotherapist, therapist, or health care provider, it is generally considered a safe, complementary, and alternative psychological treatment. However, hypnosis can sometimes cause adverse reactions, such as:

  • Headaches
  • Drowsiness
  • Dizziness 
  • Confusion
  • Anxiety or increased stress
  • Creation of false memories

It is important to remember that all medical treatments cause side effects, and these are rare among hypnotherapy patients.

Additionally, hypnosis may not be appropriate for people with serious mental disorders, such as:

  • Hallucinations
  • Delusions
  • Drug and alcohol abuse
  • Schizophrenia

What Happens During a Fear of Flying Hypnotherapy Session?

At Focused Hypnosis, your first flying phobia session will begin with your hypnotherapist explaining how hypnotherapy for phobias works. After that, you’ll agree on the methods that your hypnotherapist will use. When tackling phobias, some therapists use exposure therapy, which brings the thing or object that the patient fears into the room. However, many people find this anxiety-inducing, so if you believe that you would not benefit from this form of treatment, we will not use it.

Then, the hypnotherapist may:

  • Use guided relaxation techniques to help you achieve hypnosis;
  • Use your agreed method to achieve your goal. For example, advising that flying is the safest form of travel, so you should not fear it.
  • To conclude the session, your hypnotherapist will gradually bring you out of your trance-like state.

Does Hypnotherapy for Fear of Flying Work?

Hypnosis is a very effective way to treat people who suffer from aerophobia. However, it should not be used as the only form of treatment for everyone because in some cases hypnotherapy can have detrimental effects on those with serious mental disorders like schizophrenia – which creates false memories.

Coping with coronavirus and lockdown (updated)

woman walking in the park

The coronavirus disease (covid 19) is an infectious disease that affects your lungs and is thought to have originated from China. It is primarily spread through droplets of saliva or discharge from the nose of an infected person when they cough or sneeze.

Virtually every country in the world has been affected by the disease. The U.K. has now recorded well over 1 million infections to date and many people have died. Yet, the psychological and social impact of the disease cannot be under estimated as many people have experienced financial hardship, social isolation and there have been big increases in domestic abuse and people experiencing mental health difficulties.

Here are some tips to help you cope through the recent lockdown and impact of the pandemic.

  • It is more important than ever to stay connected with friends and family members by telephone or online
  • Take up a new hobby such as gardening or cooking to occupy some of your free time
  • If you are feeling anxious, practice meditation, yoga or self-hypnosis
  • Limit exposure to the news and social media to once a day
  • Get yourself into a regular routine and ensure you go to bed at the same time each day and get up at a similar time every day
  • Limit alcohol use, caffeine and smoking.
  • Identify the things that you can control in your life during times of uncertainty. For example, use the time to redecorate your house or reorganize your home
  • Seek help early if you are experiencing difficulties with debt. Most organisations will be understanding and have a policy to help you through this difficult period
  • Do something positive to help others such as checking on a neighbour. It will help you to feel good about yourself
  • Focus on today. Remind yourself that the current situation is only temporary, it will pass and things will get better at some point in the future
  • Keep yourself safe by continuing to follow all the latest government guidance including social distancing and washing your hands regularly with antibacterial hand wash

It is very important that you seek professional help if you are still struggling. Hypnotherapy is a very versatile therapy that can help with many different problems people are experiencing right now such as anxiety, depression, insomnia, weight management, smoking, addictions, fears and much more. I offer a free initial consultation so please don’t hesitate to contact me for further information.

Valentines Day – The low down on relationships

two cut out people

St Valentines Day is nearly here again and millions of us celebrate romance and love every year on 14th February by sending cards, flowers and messages of love and affection to our loved ones. However, many relationships are often full of ups and downs and require on going effort and commitment to make them a success. Here are a few tips to help you reflect.

* Are you really ready for a new relationship? If you’ve not long separated from someone, its more healthy to have a break and deal with any emotional baggage and healing rather than jumping into something new. Getting involved again too quickly means you will take any unresolved issues from your previous relationship into the rebound relationship which is likely to suffer and might up end making poor new relationship choices because you’re feeling needy.

* There is a saying that we tend to attract what we give off. In other words, if you don’t feel great about yourself then you are more likely to attract new partners who treat us badly, reinforcing our own lack of self worth. While we can’t change other people, we can change ourselves by working on our own self worth to help attract more positive people into our lives.

* Many people often ignore early warning signs in a relationship by hoping their new partner will be different. Sometimes, we either minimize or make excuses for the other person’s behaviour such as signs of jealousy and controlling behaviours. Watch those early warning signs and if there is a pattern then maybe that’s telling us something we need to act upon.

* Another relationships flaw is many people get involved in a new relationship too quickly. Spend more time asking questions and going on dates and finding out if you’re truly compatible first without getting too emotionally involved first.

* Relationships are about compromise. It is unlikely you will agree on everything but work out first what you are prepared to agree on and what you won’t tolerate. There may be some minor issues you can agree to disagree on.

* Look for partners who are emotionally open about their feelings and who treat others with respect and integrity. A good indicator of how someone will treat you is the way they treat other people.

* Learn to appreciate each other by doing nice things for each other such as treating your other half to a romantic meal, buying them chocolates or flowers and spending quality time together.

Hypnotherapy can help clients experiencing relationship issues and low self esteem. Many relationship difficulties stem from unresolved issues from our own childhood and inner child therapy can help resolve these issues enabling us to move forward and find happier and more fulfilling relationships.

Action Hypnotherapy offers a free consultation to help you reach your goals!!

New Year’s Resolutions – Weight Loss

image of some weigh scales

Many people start the New Year hoping to lose weight. But how many people actually manage to stick to their resolutions and reach their weight goal? Weight loss is not a quick fix and it’s about changing your whole lifestyle and relationship with food.

Being overweight is associated with a number of quite serious health conditions such as increased risk of coronary heart disease, some cancers, diabetes, stroke and raised blood pressure. It can also cause additional pressure on your joints and impact on your psychological well being and self esteem.

Here are some quick tips to help you lose weight.

* If you want to lose weight, basically you need to burn off more calories than you consume. For men, the recommended daily intake is about 2,500 calories but for women its 2,000 calories. This is only a guide though – more specific amounts depend on your height, weight, metabolism and lifestyle factors such as how much you exercise.

* Most people who are overweight eat too quickly. Slowing down your eating helps the brain to register more quickly when you are full and helps prevents you from overeating.

* Portion size is another important factor. Again, people who are overweight tend to eat larger portions which in turn means you are consuming more calories so you need to watch your portion size if you want to lose weight.

* Breakfast is the most important meal of the day but many people often skip breakfast while on a diet thinking this will help them lose weight. However, what often happens is they become over hungry later in the day increasing the risk of binge eating, leading to more weight gain. Eating a healthy breakfast such as porridge contains lots of whole grains giving you essential nutrients to start the day and keeping you full longer.

* Drinking plenty of water regularly flushes out toxins in the body and also helps keep hunger pangs at bay. It is recommended drinking at least 8 glasses of water per day but physically active people will need to drink more water. You can check your hydration levels by checking the colour of your urine. In general, the darker the colour of your urine, the more dehydrated your body will be. Here’s a tip – drinking green tea is supposed to improve your metabolism, which could help you lose weight in combination with a healthy diet of course though.

* Increased exercise will help you to burn off more calories if you want to lose weight. However, eating a large meal afterwards might just undo all the benefits of that hard work at the gym. Did you know there are around 250 calories in a small chocolate bar? That takes approximately 30 minutes of running to burn off.

* Many overweight people often save their favourite food on their plate until last but this strategy often leads to overeating. Next time, why not try eating your favourite food first and then if you become full it’s much easier to leave the remainder of your meal without feeling like you’re missing out on something!

* People are often surprised to learn that alcoholic drinks contain a significant number of calories. For example, a glass of wine is about 130 calories, strong lager 225 calories and double vodka is 175 calories. That’s not the whole story – alcohol increases your appetite, slows your metabolism and your body will metabolize it before food, leaving any food eaten to be more readily stored as fat.

* Action Hypnotherapy offers a weight loss programme that can be tailored to your individual needs. This includes a comprehensive assessment, weight management advice, tips on developing a more healthy lifestyle, keeping a food diary and developing strategies to manage your triggers related to overeating. I also offer gastric mind band hypnosis which is completely safe and very effective for clients wanting to lose weight without the experience of having real surgery. For further information, contact me to arrange a FREE consultation now!!

Menopause and Hypnotherapy

Images say menopause

The menopause is a natural part of ageing that usually occurs between the ages of 35 and 55 years and it affects around 70% of women. It can last for 10 years or longer. It is caused by a change in the balance of the body’s sex hormones, which occurs as you get older. It happens when your ovaries stop producing as much of the hormone estrogen and no longer release an egg each month.

Most women will experience some menopausal symptoms and symptoms can include hot flushes, difficulty sleeping, low mood, anxiety, problems with memory and concentration, bone density loss, lethargy, palpitations, joint and muscle pain and poor skin elasticity. The menopause can also bring up past trauma in some women.

There is some general advice and guidance you can follow to lessen the impact of the menopausal phase which includes the following;

· It’s important to eat a healthy and balanced diet.

· Avoid eating lots of hot and spicy food

· Stop smoking

· Too much caffeine can increase hot flushes and other anxiety related symptoms

· Drink plenty of cold water

· Ensure your diet is rich in vitamin C to help with bone density

· Take vitamin D supplements

· Practice relaxation techniques

· Seek support from your G.P. A blood test can determine the stage of menopause and appropriate treatment

At the current time, there is a shortage of hormone replacement therapy medication in the U.K. Hypnotherapy is a very powerful and effective alternative treatment for menopause problems and can help alleviate menopause symptoms completely and help resolve any underlying trauma.

Contact Neill on 07492 570945 if you are interested in having a free consultation in relation to menopause issues.

Sleep

Image of a man asleep in bed

Many people underestimate the importance of a good night’s sleep but it is essential for many things including healing and repairing your heart and blood vessels. Sleep helps to control your metabolism and weight, promotes stable moods and is critical for brain functioning. It also boosts your immune system/function and helps with short and long term memory. In addition, a good night’s sleep improves concentration, cognition, productivity and performance.

Most adults require around 8 hours of good quality sleep every night to function properly but some people need more while others can function on less. As a general guide, if you wake up feeling tired and unrefreshed and spend the day needing to take a nap, then it’s likely you are not getting a sufficient amount of sleep.

A variety of factors can cause poor sleep such as anxiety, depression, stress, bodily pain, drug and alcohol misuse, high levels of caffeine, shift work, eating a large meal before bedtime and a noisy bedtime environment.





Here are some tips to promote good sleep hygiene;




* Avoid caffeine after 3pm as it can stay in your system for up to 12 hours and impact on the quality of your sleep




* Get into a good routine. Get up at the same time each day and go to bed at the same time every night.




* Steer clear of food that can disrupt your sleep. Heavy or rich foods and spicy dishes should be avoided before bed time and avoid eating a heavy meal before hitting the pillow.




* Develop a relaxing routine before bed. Reading a book, listening to relaxing music or having a warm bath/shower can help you unwind. Avoid anything too stimulating such as computer games or physical exercise.




* Limit daytime naps to a maximum of 30 minutes.




* Physical exercise can help you get a better nights sleep. Exercise produces natural endorphins which helps to relax the body.




* If you wake during the night for the toilet, make sure you have your last drink about 90 minutes before bed time.




* Ensure your sleeping environment is cool, dark and comfortable. Avoid using electronic equipment such as phones while in bed as they tend to transmit light which can keep you awake.