These are troubling times for all of us and there will be very few people in the world not experiencing some form of stress or anxiety over the Coronavirus situation. One of the hardest parts is the “not knowing”. Not knowing how long it will go on for, what the future will bring even after it is over and of course how best to keep ourselves and loved ones safe and healthy.
Unfortunately there really are no quick and easy answers to these questions but in the meantime the priority is to look after ourselves and those around us as best we can.
Below I am offering a relaxation sequence that will only take 3 minutes or so to do but in my experience will help you reach a level of relaxation that hypnosis and meditation would normally take 15 to 20 minutes to reach.
I put it together this January (2020) from material I had been using very successfully with clients and was pleasantly surprised at it’s effectiveness plus we don’t always have 20 minutes or so to do the longer hypnosis sequences.
I hope you enjoy it. I will be putting out a YouTube video in the near future but here are the instructions.
3 Step 3 Minute Deep Relax
(Use when in a safe relaxing place and do not use when driving)
Sit or lie comfortably. Place your right hand over your heart
Close your eyes and take 10 slow, easy abdomen breaths (lips closed in and out if you can) noticing the breath starting from the abdomen and the gentle rise and fall of your chest
Continue slow breathing for another 10 breaths, this time breathing in through the nose (if possible) and out through gently pursed lips with a “Pheeew” sound on each out breath. (Lips as if you were slightly about to whistle on each “Phew”)
Continue with another 10 slow abdomen breaths, eyes closed, and gently whisper and repeat to yourself or out loud, numbers starting with I on the out breath then two on the second out breath and so on up to the 10th breath.
With each number sounding like a ball bouncing less and less until it comes to rest it will go like this –
Breath in – then on out breath say– 111111111…..
– Second out breath say 2222222222…….
– Third breath say 3333333333….
5……… Etc. .
……and on up to 10
You can of course extend the number of breaths or reduce them depending on how long you have.
I recommend using this 3 times a day for the first week or so, and then when you begin to experience more relaxation throughout the day use it once a day 3– 5 days a week. (or of course any time you like)
Also use it to get to sleep or if you wake up and want to get back to sleep or just sitting or lying down.
Copyright 15 01 2020
The dictionary definition of a bully is “A person who uses strength or influence to harm or intimidate those who are weaker”
Any sort of bullying is pretty despicable and there has recently been a lot of media talk about bullying in the workplace.
First of all it is important that anyone who thinks they may be being bullied carefully organises their strategies by logging incidents, getting help from their union and keeping as best one can everything on a professional level.
Bullying at work can include sexual harassment, spreading rumours, undermining someone’s work and can be perpetrated face to face, by email, letter or phone. This constant undermining of someone’s personality and competence is likely to have a severely detrimental effect on the victim’s self esteem and ability to carry out their work efficiently.
However bullies are generally pretty weak and cowardly individuals and will soon back off when they are shown that we are not prepared to put up with this type of intimidation.
So how does one turn this around and wipe that seemingly indelible word “victim” from our forehead that seems to unconsciously attract this unpleasant sort of person?
One way of looking at it is that the bully is acting from their child self and therefore it is easy for them to spot someone else who may also be acting from their child self. So the bully is behaving as if they were perhaps 14 years old and they have spotted a victim who is unconsciously coming from perhaps their 8 year old self.
Now we all can unconsciously at times interact from our younger selves and someone who lacks confidence may really feel stuck in that past time frame without even being aware of it. Unfortunately bullies have an innate ability to spot this, also without consciously knowing it so will home in on their prey knowing that they are unlikely to get any trouble back from someone who is lacking in confidence.
So the point here is the importance of not only taking your issue through the appropriate channels but also to find techniques and strategies that build up confidence and self esteem in a healthy and empowering manner. We all have our younger parts of us that have helped us develop into the person we have become but your 8 year old doesn’t want to be dealing with awkward people with misplaced egos in the office. Our 8 year old just wants to play. It is our full grown up self that has the knowledge, wisdom and understanding to handle the sort of situations grown ups handle.
So learning and developing strategies that will help us feel comfortable and empowered in our full grown up self will help us deal with these situations in a much more grown up and effective way. Once the bully unconsciously recognises there is a change of dynamics and energy nine times out of ten they will soon back away. The most important thing is that you will become your full authentic self and confidently take on that knowledge, wisdom and experience that is yours. I have seen a complete change in body language and energy within just ten minutes when a client literally steps into that full self that is theirs to take with them.
If you have been suffering from any sort of bullying and would like to discuss any of the points in this post just call or email me and I will be happy to help.
On Thursday this week (February 4th 2016) it will be “Time To Talk” day. Time To Talk day has been organised for the last three years by charities Mind, and Rethink Mental Illness under the umbrella Time To Change and the aim is to encourage people to share their feelings and discuss their stories and personal experiences about mental health in person and via Facebook and Twitter.
Although this is primarily a project that has been been organised in England over the last three years, in Scotland, England and Wales one in four people will suffer from some sort of mental health issue and encouraging people to talk about it can only help break down the taboos and difficulties around discussing mental illness.
For various reasons people find it hard to talk openly about mental illness so engaging everyone helps bring into the open a subject that has been in need of more awareness and understanding for a long time now. It is really much more common than we think and this initiative can only help and encourage a greater understanding and support for anyone going through difficult times. Knowing that you are not alone is invaluable in helping support the healing process.
According to a Time to Change survey 60% of those interviewed found the stigma and discrimination around issues such as depression, anorexia and anxiety were as debilitating as the symptoms they were suffering. If we have a physical illness we are much less likely to keep it to ourselves than a mental one because of the stigma surrounding mental illness.
Talking with friends and family is a great therapy but there is a point when one needs to take the next step and that is of course seeing your GP, and or appropriate professional organisation who will be able to help you get the best treatment.
The three charities below are a good place to start if you or someone you know is having difficulty in getting the support and advice they need.
For more about Time To Talk day follow this link
Time to Talk
See me Scotland is a Scottish charity also with the aim of ending mental health stigma and discrimination and for Wales follow the link below for more information
Over the years I have worked with many clients who have been bullied at school or in the workplace. Some are in their middle age or older and some not long out of University. Some may come to see me about that issue itself and others will find that as we go through a session their past history of being bullied is a large part of the blocks that have been keeping them from achieving their goals and feeling confident and positive about themselves.
Bullying can take various forms including school bullying, work bullying and cyber bullying. Much aggressive behaviours can also come under the category of bullying. Bullying can be social, verbal or physical and may involve threats, taunts, embarrassment and even unsavoury gestures.
The long term effects of being bullied can be devastating and lead to depression, loneliness, lack of confidence and self esteem and sometimes the risk of suicide.
The good thing is that normally it really does not take a great deal of time to shift the old emotional wounds around the experience of having been bullied that will have often blighted people’s lives for many years. Using the appropriate techniques skilfully really helps clients make a massive turn around in their confidence and self-esteem.
Sometimes with this sort of work clients may initially feel worried that they will have to re experience and go through all the details of past uncomfortable ordeals. This need not be the case and the tools I use are deigned to achieve a rapid and permanent resolution with no, or very little discomfort. Also it is not necessary to have a conscious memory of the events to be able to release them. The unconscious mind will protect us if the conscious mind finds it too much to handle however it is still possible to clear this information even though it may not be accessible to the conscious mind. Releasing the past experiences means that they will no longer have a hold over one’s life.
A good therapist can make a massive difference to a person’s life so taking your time to find someone you will feel comfortable working with is very important. My goal is not only to help clients through their trauma in the most comfortable way possible but to give them tools that they can take with them to continue building the life that they deserve with confidence and self belief.
Hypnosis, NLP and EFT (Emotional Freedom Technique) are valuable resources I use on a daily basis with my clients to help them achieve their goals and become the person that they want to be. I also incorporate simple but empowering strategies that I have developed over the years that give my clients the ability to adjust their feelings and experiences in the moment wherever they are and whatever they are doing. This is an amazingly empowering experience and can help anyone gain inner confidence and self belief.
If you would like to free yourself from the tyranny of past or present bullying do call me 07970218451 or email email@example.com and I will be happy to let you know how I can help.
Suffering from insomnia? Hypnosis can help you sleep and so can these 3 tips.
I work regularly with clients who suffer from poor sleep patterns and as anyone who is in this situation knows it can have a devastating effect on the day when you don’t get at least a reasonable night’s sleep.
Just last week someone came to my office with chronic insomnia and he really could not remember when he last got any sleep at all apart from the occasions when he became so exhausted that his body and mind could just not stay awake any longer. This seemed to cycle in four to five day patterns of no sleep then one night’s sleep due to sheer exhaustion.
If you are struggling getting to sleep or you are waking in the middle of the night try these three tips:
• Avoid checking your clock to see what time it is when you are in bed. If each time you wake up and check the clock this can set up a trigger to awake at the same time every night.
• Lie on your back in bed and try tensing your body for 30 seconds then completely relaxing for 60 seconds. Do this three or four times in a row. It can be pretty effective.
• While lying quietly close your eyes and then visualise yourself relaxing every part of your body very slowly and in order. Start at the toes and go methodically through each toe and each leg focusing on each part and each muscle relaxing individually. You may find yourself falling asleep before you get very far.
My client used these techniques, and along with the work we did in the session was soon sleeping right through. I hope they help you. To find out more just contact me for help.
Roger Foxwell is a Clinical Hypnotherapist, Personal Change Coach and NLP and EFT practitioner. For more information email firstname.lastname@example.org or visit http://www.rogerfoxwell.co.uk/123