Focus your attention and stop those Negative Thoughts in their Tracks

Negative Thinking Negative thinking is a primal programme hard wired for us to look out for danger in the jungle. If we were in the jungle and not looking out for danger 24 hrs a day we wouldn’t be there for very long would we!

However we’re not in the jungle now BUT we are in a different jungle. A jungle that is often throwing stress and anxiety at us all day long.

This everyday barrage of worry and panic is extremely bad for us both physically and mentally.

So how can we change this without having to spend five years on the psychotherapist’s couch?

…………………………

When it’s safe and convenient to do try this

Just begin walking around your room in a circle looking at the floor, head down and letting your mind wander with the usual nonsense and rubbish that seems to be washing around in our heads most days.

As you do this notice what sort of thoughts and feelings are bouncing around in your head. Ask yourself are they of any real any value? Notice your body posture.

Now, stop where you are for a few seconds and lift your head up a little. Set your eyes looking ahead with a little more focus than you might normally have while noticing your eyebrows slightly lifting at same time.

Continue to do another couple of circuits and become aware of the changes in your body, feelings and thoughts.

Where are the negative thoughts??

Most likely virtually gone!!

You have focused your attention in a different place and with a different energy.

This is very subtle but very powerful and all you have to do is just “check in” and put this into practise every now then during the day.

It will soon become automatic and you will find the old pattern of constant negative thoughts becoming much quieter. This will leave you free to experience an easy natural everyday relaxation and a much more positive focus in your life.

Isn’t that what we are all looking for?

If you would like to find out more about how I offer clients, online & one to one, remarkably simple but powerfully effective ways to help positively change their lives for ever please visit:

www.rogerfoxwell.co.uk Hypnotherapy, EFT, Eye Movement Change work, NLP, Holistic counselling

SMILE

What happens to the brain and body when we smile?

What happens to anxiety and stress when we smile?

When we smile we instantly generate a happy flood of “feel good” brain chemicals. Neuropeptides that relieve stress and anxiety, neurotransmitters such as serotonin (an antidepressant) and endorphins that are pain relievers are all instantly activated, giving the whole body and mind a quick, smiley happy workout!  Smile Lady

And these are just a few of the positive changes the body makes for us.

As we grow older we are less likely to smile as much as we used to. However each time we smile we will appear more friendly and reliable and people will find us more attractive. They are also more likely to mirror our smile back to us which makes everyone feel good.

Now we don’t even have to generate a huge grin to get these benefits. Just an almost microscopic lifting of the edges of the lips will set off this natural cascade of “happy” chemicals.

And the people around us will very likely be unconsciously joining in with their own smiles.

To feel the benefits all you need to do is to engage your facial muscles with a little outward stretching of the mouth and a little pulling up of the cheek muscles.

Well you don’t need me to tell you how to do that do you!?” 😃

This is so simple and is something vitally important to our physical and mental well being. A tiny magical move that brightens up our own lives and also everyone around us.

Just “check in” with it every now and then throughout the day and enjoy the difference.

For more information on Hypnotherapy, EFT and EMDR and how I help clients achieve their goals and improve their lives please email or call and I will be very happy to discuss how I could help you .

HELP! Racing Heart? Panic? Anxiety? Stress? Tinnitus? Etc…..

Learn to breathe much more efficiently to help control and relieve these and other mind/body issues

Disclaimer: Always seek professional medical advice to check your state of health

The way we breathe plays a massive part in our physical and mental health and it will be very difficult to solve the above and many other issues effectively if we are not breathing correctly. The majority of clients who come to see me with stress, anxiety or panic attacks are (obviously) still breathing but not correctly! Anxiety Stress

If you watch a baby breathing you will see how easy and natural it looks. However, as we grow up, life gets in the way with a disappointment here and a knock there, and over time that continues to build up leaving us in the fight and flight state, looking for danger at every corner.

This is a heavy drain on our resources and over time wears us out, exacerbating the tension in the body and leaving us physically and mentally exhausted.

Breathing correctly is paramount to our health so here is a simple way to learn how to do it much more efficiently.

I would suggest to at first practise this lying down, soles of your feet flat on the floor, knees pointing upwards and a cushion under your head.

If we first try this sitting or standing we can become confused because the connection between brain and body has been slowly getting lost over time. Lying on the floor means we can’t move our shoulders and the brain /body can relearn the natural breathing pathways and muscular connections.

THE SEQUENCE

So, lying on the floor or bed, when you feel comfortable in this position place one hand on your abdomen and the other on your chest just below the collarbones.

Now we get to the part that seems so simple but can take a few days to get used to especially if we have been upper chest breathing and not using the lungs efficiently.

Take a slow breath in and notice what moves.

If correct you will start the breath from your belly and your lower hand will move up. If not you will be lifting the shoulders and breathing only into the upper part of the chest and only the hand on your chest will rise.

Now focus on your belly and push in and out a few times with your abdomen muscles.

Now using those muscles breathe deeply in as if all the air is going into your belly. It’s not air but the diaphragm pushing down and making more space for the lungs to fill with air.

Do this a few times to get that new sequence working.

With a little practise you won’t need to think about your abdomen muscles, they will strengthen and work simply as the diaphragm moves down and the organs move out of the way to give more space.

The next part brings the ribcage into play.

From the same position “breath half the air into the belly” and then continue to breathe in the rest of the air into the chest without raising the shoulders. Notice what is happening as the air physically fills the lungs. As the lungs expand so will the ribcage expand at which point you will feel the hand on your chest moving up with each breath.

The more you get a feel for this the more you will feel the ribcage expanding not just at the front but also through the sides and back.

Keeping your hand on your belly, experiment by moving the top hand and touch the side of your ribcage. Now as you breath in and out you will feel the ribs expand at the side of your chest.

Practise this in bed on the floor only for a minute or two each day until you get used to it but you will soon find that this sequence will become natural and you will be doing it without thinking.

I hope you find this useful and if you would like more tips on improving your lifestyle please follow me on YouTube.

www.rogerfoxwell.co.uk

Hypnotherapy.EFT. Holistic Counselling. NLP. Eye Movement Reprocessing and much more

 

Are you looking on the bright side?

Your memories are stored in your eyes and a simple way to let go of negative memories.

Did you know that when you remember an event your eyes are running it through in the same sequence it happened? A study published in the journal Cerebral Cortex discovered that the brain and the eyes used the same sequence of connections and movements just as they happened in the original event. Rapid Eye Movement Therapy

Using the original sequence of eye movements and the brain’s original response all the different parts of that memory are condensed and connected into a replay of what originally happened

The various eye movement therapies such as EMDR (Eye Movement Desensitisation and Reprocessing) and Rapid Eye Movement Therapy make use of the eye movements to help clear trauma such as PTSD

When working with clients with PTSD and trauma and those with and stress and anxiety I use various forms of eye movements to help release the memory of the original trauma and discomfort. This can be done with minimum need to cognitively go through the whole event which can often be very uncomfortable for the client. Our unconscious mind knows all about the traumas we remember, the ones we don’t remember and the ones we could never remember. So why not let the unconscious mind do the work?

I often notice how many of the issues we are experiencing are reflected in our language such as “If you keep looking in the same place you’ll get the same result”. So try this for yourself by thinking of a past event (choose something happy for this!) and notice whether you look down and to which side (left or right) you look.

Most of us, but not all will probably look down and to the left for what’s “left in our memory”. So if your preferred side is the left try looking to the right any time you find yourself thinking of something stressful.

When I ask clients to look to the other side and “tell me that story again” it’s amazing how many clients either find it difficult to verbalise their feelings from the side they don’t normally use. And often they can’t even tell me what the issue was!

So next time you find yourself stuck in a negative thinking loop notice where your eyes are and switch over to the other side!

A simple guide to the Vagus Nerve

The word Vagus is Latin for “wandering” and the vagus nerve connects the brain stem to the body. It is in effect wandering from the base of the skull all the way down the body to the gut.

As it makes it’s journey through the body it is constantly monitoring and receiving information about how the body is functioning and it relays this information back to the brain. In turn the brain is also communicating it’s own information to the vagus nerve. Vagus Nerve

The vagus nerve connects with virtually every organ in the body starting with the pharynx (throat) and ending at the small intestine?. It is connecting the neck, the heart, the lungs and gut and continually sending important information back to the brain about how the various organs are operating. When the (ventral) vagus nerve is operating optimally it will help lower the heart rate and blood pressure, encourage deeper breathing, relaxation, and decreases inflammation.

Although the singular term vagus nerve is generally used there is also the dorsal vagus If danger appears the dorsal vagus, which runs alongside the ventral vagus will fire, putting the system either in “fight or flight” or, if the danger appears too much to run from the “freeze state” We all know what a “rabbit in the headlights” looks like.

Ideally we want to optimally tone (or tune) our ventral vagus system so we can healthily connect with events in our everyday life. We do not want to be permanently stuck in stress and “fight or flight” 24 hours a day.

When connected to the ventral vagus response significant and valuable changes occur in our lives. These changes help us control our response to stress and our feelings of confidence and safety in the outside world. This gives us the ability to communicate with ourselves and others in a much more relaxed way changing so many things in life for the better.

It’s amazing that it often takes only a few simple changes to set in motion a process that can powerfully change your future life experiences for ever.

When working with clients, in virtually all cases the first thing I write on their take home notes is “Am I Safe?”. This is the question the primal brain is asking us all the time. “Am I safe in the jungle? But we are not in the jungle now (at least not that one!)

My hypnotherapy work is predicated on addressing the issues that have put the body and mind out of synch and disconnected. This means laying a foundation where lasting change can grow and knowledge about the workings of the vagus nerve helps answer many of the questions that come to the surface during therapy.

So as we begin to let the Dorsal Vagus relax (it will always look after us if needed) and turn our attention to toning and relaxing the Ventral Vagus we give ourselves the opportunity to move ever closer to the feeling “I Am Safe”.

Which is where we all want to be.

 

Why might we have “burgers for brains!” ?

Eating burgers for your brain is no better than eating burgers for your body.

Burgers for brains? What on earth am I talking about? Well probably most of us are guilty of doing exactly that with our choice of words. And whoops, I’ve just done exactly that in the previous sentence by using the word guilty. Oh dear, there I go again! Burgers for brain

Yes the word is GUILTY ! Everything we say about ourselves and others is being monitored by our brain and nervous system.

The title of the excellent book “Your body believes every word you say” by Barbara Levine describes it perfectly. Our bodies and brains are constantly exchanging messages to alert and signal to our body chemistry to take the appropriate action for a positive message or a negative message.

This is a primal response that is hard wired into the system to keep us safe when we’re in the jungle. If there is even a subtle scent of danger in the air my body will need to respond immediately to escape.

So what is going on that triggers the body into this negative state?

One thing is that the three vertebrae at the top of your spine, C1 C2 C3, are sitting one on top of the other. In a dangerous situation, and also with negative thoughts these 3 vertebrae will instantly respond by shifting slightly to close off some of the blood flow to the brain. Well it makes sense because if I’m confronted by a tiger I don’t want to think, I want to run! The “Fight or Flight” response is immediately activated and the muscles get more blood and my body gets more adrenaline and cortisol.

Unfortunately fed constant negativity, whether from outside sources or from our own internal thinking begins will over time lock us into a negative state. Then the vertebrae will find it difficult to move back to their parasympathetic relaxation resting place because we are continually triggering them into “fight and flight”. This is extremely wearing for our whole body and mind system.

The other point is that we can get dopamine hits from negativity as well as positivity. Imagine if we are constantly “liking” comments on Facebook because we agree with someone’s negative point of view. Then we become addicted to “unearned dopamine”. This negative dopamine makes us feel “one up” but like any drug we will always want another hit.

Dopamine is great when we earn it by achieving something worthwhile and working towards a goal. But just like being addicted to drugs, cigarettes and anything else, we can soon become that “rat in the lab” pressing the lever to get the next hit.

Gossip, arguing, negative self talk, negative words are all keeping us locked in that lab as our own actions try to get our next hit.

Physically feeding our bodies with burgers all day doesn’t keep us fit and mentally feeding our mind and body with negative thoughts has the same effect on our whole system.

Here are a couple of simple strategies we can put in place to help “clean up our act”
One I regularly give clients is the phrase “That thought is not available”. Any negative thought and you just say that back to yourself as many times as you need.

This works because the conscious mind doesn’t understand what it means but the creative mind does. Soon the conscious mind will get tired of trying to work it out and then your creative mind can do what it does best, create positive alternatives. Even saying to yourself “the weather is crazy out there” is much better than “it’s really miserable outside”

You could also use the elastic band on wrist favourite, and give yourself a quick reminder by flicking it against your skin any time you think something negatively.

Even better swap the band to the opposite wrist each time you have a negative thought. I can tell you from experience this becomes pretty tedious and it’s easier to just drop the negative words! We won’t clear them all out but your brain will soon begin to get what this is all about and you will literally start thinking, saying and using more new positive patterns in your everyday language.

Have Fun cleaning up your selftalk vocabulary.
For information about my online and one to one work
www.rogerfoxwell.co.uk rogerfoxwell.therapy@gmail.com

Two most important things to start a hypnotherapy session

Are “Breathing” and “Looking” the two most important things to start a hypnotherapy session?

When arriving for a therapy session the main thing on our mind is the uncomfortable feelings we have been experiencing. After all we are there to resolve those issues. Whether it is stress, anxiety, depression, panic attacks or a phobia these are the problems we want to solve.

But are they the issues we should work on first? Or are we missing other equally important areas that would be better to start with. Therapy Session

If we think about it there are two things that are happening constantly in our lives and certainly without one of them we would not even have a life.

They are looking and breathing. And put like that we begin to realise the importance of this. Because, if I am not literally and metaphorically “looking in the right place” then I am inputting “faulty” information in my body and mind.

Also if I am in a high state of tension and I am not breathing correctly it will be extremely difficult to bring that tension down. My breathing will be reinforcing the pattern of stress and anxiety.

So I regard working on breathing and “where and how we are looking” to be the foundation we must set in place first. This makes the rest of the work so much easier. Our language is peppered with metaphors around this. How many times might we say “things are looking up”, “I’m feeling a bit down” or something “took my breath away”

As the book title by Barbara Hoberman Levine and Bernie Segal says

“Your Body Believes Every Word You Say”

For further information about One to One sessions in Glasgow UK or for International Sessions Online please visit

www.rogerfoxwell.co.uk or email rogerfoxwell.therapy@gmail.com

Covid, Hypnotherapy and Health Anxiety

Since Covid spread around the world Health Anxiety is probably even more prevalent than ever before. However obsessive worrying about one’s health is nothing new and nothing unusual.

But it can easily turn into an obsession that takes over one’s life. Continuously checking Google, worrying, looking for confirmation from friends, if these habits and more are taking over your life then it may be time to take a step back and ask Health Anxiety

yourself if you are not becoming obsessed with your health in an unhealthy way.

Of course it is important that our first step is to get good medical advice and look after ourselves physically and emotionally. Unfortunately continuous worrying about one’s physical health for no apparent reason is not going to help our mental health. This worry will negatively impact both our mental and physical health and it will certainly diminish the pleasure of our own life.

Bringing down the anxiety around this issue will actually enhance the body’s natural resources to keep healthy and to heal. It will also open the door to getting out of the negative loop we have made for ourselves.

How best to do this?

Hypnosis is renowned for it’s ability to help us relax deeply and rapidly. Being able to relax is of prime importance and hypnosis can be learned very quickly and effectively.

Hypnotherapy can give you the tools to help move your mind away from negative circular thinking very rapidly. It is also very effective in helping releasing any past material that may have contributed to this “not so merry go round” of obsessive thinking.

I also use Emotional Freedom Technique and EMDR which are powerful techniques in themselves to help clients release old thoughts and habits, bringing them back into a much more balanced way of thinking and feeling about things.

Don’t get stuck and overwhelmed with worry when you can take this issue back into your control far quicker than you may have imagined.

Find yourself an accredited hypnotherapist to help you turn this around.

For more information about my One to One and Online sessions please email or call and we can discuss how I can help

rogerfoxwell.therapy@gmail.com   07970218451  0141 571 1138

How hypnosis can help Covid, Stress and anxiety

Stress and anxiety

As many of us thought when lock down started it would only be a matter of weeks before life would return to normal again. Unfortunately as we all know that was not the case and at the time of writing we are still in a state of not knowing whether things are getting better or worse.

What we will have noticed is how the stress of these restrictions, the changes in our everyday habits and lack of regular social interaction has taken a toll on our mental health.

Not that we may have particularly noticed it at first. It just creeps up on us and we don’t notice it eating away at our confidence, our self esteem and our relationship with ourselves and others.

It is in fact rewiring our brain and we don’t know it. So what can we do to protect our mental and physical health during these difficult times? One of the most important things in my opinion is to stimulate or tone the vagus nerve.

The vagus nerve connects right through the body from the base of the skull to the base of the spine. It affects so many important functions of the body and mind that it is surprising it has not been taken a lot of notice of until recently. It relaxes our voice, helps control our blood pressure and pulse rate, adjusts our breathing and gut function just to name a few examples. Pretty important I would say.

Now when the vagus nerve is functioning well, even if we have no idea what it is, we will be in a state of balance and relaxation emotionally and physically, whereas when it is out of sync we will be in a state of fear (Fight and Flight).

In lock down we are understandably sending out more messages of fear and worry and the vagus nerve will respond appropriately to the messages we send it. Even everybody walking around in masks will trigger it because we don’t see the face and our primal brain becomes worried whether we are safe.

Although the vagus nerve is controlling so many complex body responses the actual things we can do to help it and our lives run smoothly are in fact very simple.

Here are some simple suggestions that I use regularly and you can seamlessly add into your everyday life.

1/ Hum, whistle, sing. This stimulates the vagus nerve to send comfortable messages around the body. Even 2 minutes a day will make a difference and will probably become addictive after a few days.

2/ Meditation, Yoga, Hypnosis are all excellent ways to tone the vagus nerve.

3/ Simple stretching and yoga type exercises are very beneficial for mental and body health.

4/ Cold showers! Or just splashing cold water on the nape of your neck will engage the vagus nerve
in a good and stimulating way.

5/ Avoid too much social media and news. This can quickly put us back into the sense of danger and
we won’t even know why we feel so depressed.

6/ Go for a walk

See how simple that is! Give it a try and if you like those you can also try my 3 minute relaxation
video as well.

Just using a few of these tips will really help you now and in the future.
To find out more about how hypnosis, EFT, NLP and EMDR can help you and your vagus nerve
please visit www.rogerfoxwell.co.uk

The PROBLEM with Hypnosis and Hypnotherapy

Hypnosis and Hypnotherapy

The problem with Hypnosis and Hypnotherapy

Is there a problem with hypnosis and hypnotherapy? Not at all, as long as it is done ethically.

The problem in our mind comes when we muddle hypnotherapy up with what we see on television and with stage hypnosis. A short clip of someone resolving an issue on television or YouTube is just that. It’s short, and it is a only a clip. So we are not privy to the actual work done backstage and the time and the techniques used to elicit trance.

Hypnosis is a remarkable tool that gives a skilled hypnotherapist the opportunity to help clients make rapid and lasting change. However there are many other tools a hypnotherapist must have if they want to work with the wide range of issues that clients bring to their office.

Another factor equally important is the client. The client is not just someone who is going to be told what to do and how to feel. Like anything we learn in life it involves the active participation of both therapist and client. To get the most from a hypnotherapy session we must be willing and ready to engage in the process.

Watching from the comfort of our armchair as a hypnotist taps a line of participants on the shoulder and says “sleep” can be very entertaining as one by one heads nod forward and they are put into trance. But this is stage hypnosis not hypnotherapy and only about 1 in 10 people are able to reach that state as rapidly as we see on stage. Even on stage as a third of the audience run forward to be “hypnotised” most will be sent back to their seats. A skilled hypnotist knows instantly the ones who will naturally and rapidly respond to their commands.

However virtually anyone can go into trance. In fact it would be difficult to operate in our daily life if we couldn’t. We are all experiencing different trances throughout the day. Driving, socialising, watching TV are all forms of trance that help us enter and engage appropriately with each experience we are in at any given moment.

Hypnotherapy is a two lane highway where client and therapist work alongside each other to help achieve the client’s goals. This work is a process of connecting new empowering and positive neural pathways just like learning any skills. We practise any skill not just with our muscles but with our mind.

Your mind, given the right keys to release the changes you are looking for, already has that knowledge and it is available to you now.