Coping with coronavirus and lockdown (updated)

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

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

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

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.

Breaking free from addictions

An addiction can be defined as not having control over something to the point where it could be potentially harmful to you. Addictions are most commonly associated with drug misuse, alcohol, gambling and smoking but it is possible to be addicted to virtually anything including shopping, certain foods, sex, prescription medications, exercise or even work.

The reasons behind why people have addictions is complex. In the case of alcohol or drugs, these substances impact on how we feel physically and psychologically and some people use drugs to change their mindset. However, for other people it may start out as just experimental use and become a habit. Gambling for example can result in a mental high after a win followed by a strong desire to recreate that feeling and this can quickly develop into a habit which is very hard to stop.

Being addicted usually leads to some kind of withdrawal symptoms or come down when the behaviour is stopped. Because the come down is unpleasant many people find it easier to continue their cycle of addictive behaviour despite the negative impact it might have. Addictions can have a serious impact on your health, relationships and welfare.

Here are some simple suggestions to help you begin to understand and resolve your addiction;

* Every addiction has a cause and effect. Try to identify what you get from your addiction and this will help you to explore and identify more appropriate alternatives

* Many addictions are caused by underlying stress. Learn alternative more healthier ways of coping such as meditation, mindfulness and self-hypnosis

* Make sure you surround yourself with a positive peer group network and talk about your problems with your friends to help get a different perspective

* Rather than worrying about a problem, focus on how you can solve the issue will help you feel more empowered and in control

* Eating a healthy diet, taking regularly exercise and plenty of sleep will help you feel more energetic and balanced

* Get involved in things that inspire you rather than for external means such as money. You will not only feel happier but more fulfilled in your life as a result. If you don’t enjoy your job, consider a career change to something more meaningful.

Hypnotherapy can help with addiction problems because it works with the subconscious part of your mind, which drives many behaviours and actions such as addictions. Hypnotherapy can help resolve the underlying issue to enable you to live an addiction free life. For a free consultation, contact Neill Havers D.A.H. Hyp on 07492 570945.

Sleep

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.