Whether No Smoking Day (8th March 2017) is the reason you want to quit smoking, or if you’ve just decided that now is the right time to stop smoking for good, finding the right smoking cessation method can be difficult.
Patches, gum, nicotine replacements and other methods can be successful for some people, but not for everyone. However, self-hypnosis is a great option – whether used alone or in combination with another smoking cessation method.
In this post, I share why self-hypnosis is so successful, and also tips for practising it at home.
Most people believe that hypnosis is like stage hypnosis, it will make you ‘cluck like a chicken’ or ‘dance around the room’; but hypnosis is an evidence-based method and does not make you fall asleep or do things against your will. During a hypnosis session, you will relax through visualisation and deep breathing exercises, and the hypnotherapist will guide you through the whole process. You will receive a piece a music that helps with the relaxation or a hypnosis CD. Suggestions given during the hypnosis session will help you change your feelings and thoughts; and the behaviour that follows. It will help you focus on your stop smoking goals by accepting the suggestions and preparing you for success.
Self-hypnosis can help you to concentrate and focus on your end goal to stop smoking for good by changing your habits and behaviours.
If you have found it difficult to gain control over your smoking habit in the past and respond well to suggestions, self-hypnosis will work well for you. Hypnosis relies on your belief that you can quit and you are ready to make the changes that is needed to quit. Your commitment to quit smoking and self-hypnosis will help you succeed with your goal.
The following self-hypnosis tips are best used after having had a professional hypnosis for smoking cessation session. If you would like to discuss your goals to stop smoking with me, please book a free 30 minute consultation here.
Some people can quit after one session with the clinical hypnotherapist while for others it can take six sessions for this to work. Every person has their own unique way that therapy works for them. By practising self-hypnosis techniques you will be effective in gaining control of this habit that had plagued you for a long time. Keep your mind busy when you feel the strong urge to smoke, also eat healthy meals and drink plenty of water. Find an exercise class or an activity that you can keep busy with and try to avoid alcoholic drinks that may make you go back to smoking again.
Self-hypnosis can be difficult to master and does not work for everyone, which is why a session with a clinical hypnotherapist can help you get started. The therapist may be able to uncover other underlying issues that are affecting your ability to stop smoking, for example, stress and anxiety.
Quitting smoking with self-hypnosis as a stand-alone or as an adjunct therapy is an effective way to stop smoking. Self-hypnosis will help you to keep reinforcing the suggestions given in the sessions especially on the days that you feel the urge to smoke a cigarette. Remember that smoking is not a physical habit or behaviour, it is a mental problem and the way to achieve success with your quit smoking goal is through getting the help you need.
If you would like to discuss any of the above in more detail please get in touch with me. Call +44 (0)796 715 1790 or email [email protected]
Or you can get started straight away by booking your free 30-minute consultation below.[bookly-form]
Personal development is a lifelong process of working on our individual qualities, behaviours and feelings to help us achieve our goals and live the life we desire. For some of us this is an easy process but for others, it is difficult to find what is ‘missing’ in our lives. We may find it difficult to recognise the patterns of habits and behaviours that stop us from achieving our goals.
Many of us have self-destructive behaviours that undermine our ability to achieve our goals. They are learnt over time and are often associated with negative thoughts about ourselves. They may make us feel low and unmotivated, they may represent that voice in your head saying, ‘I can’t do it.’
Personal development is important. It doesn’t have to be about progressing in your career or running a successful business; it can just as easily be about obtaining balance in your life, having healthy positive relationships, or having the strength to create a new life for yourself.
If you are struggling with personal development and want to break the cycle of negative thoughts that may be sabotaging your efforts, Cognitive Behaviour Therapy (CBT) and hypnosis is a great way to be focused and formulate your goals while changing negative thought patterns.
Generally, we all believe that achieving success in life is difficult, and failure is easy. Our language confirms this belief – we strive for success, we climb mountains, we believe that achieving our goals is a challenge.
If we already have this belief when we embark on personal development, is it any wonder that it feels so easy to fail?
Of course, some things are difficult. Quitting smoking, losing weight, breaking habits and behaviours that have become embedded over time. Failure can also become a habit, those self-destructive thoughts that say, ‘I will never quit smoking because I’m addicted’ or ‘I will never lose weight because I comfort eat.’
Therefore before we even give ourselves a chance at success, our subconscious is already doing its best to make us fail.
So if you are serious about personal development, you need to break the habits that set you up for failure, recognise when those behaviours are sabotaging your plans, and then focus on positive and achievable goals that will help you view success as easy.
This is where CBT with hypnosis can be a powerful tool to help change the way you think, feel, and behave. It can help you understand when those past negative thoughts and patterns are affecting you NOW, and teach you how to get rid of these feelings and focus on positive thoughts instead.
CBT and clinical hypnosis are highly effective at with personal development in the following key areas:
Clinical hypnosis programmes are tailored to suit the individual, their needs and goals, and the issues they are struggling with. It has been proven to help people remove the restraints that are holding them back and motivate them to find the success that they desire, and motivate them even further to live their life in a positive and constructive manner.
It is more than important in today’s world to learn more about yourself, know how your emotions work and manage them in everyday settings. Changeable times and rapid developing circumstances have created a cascade of emotional issues. There has been an increase in anxiety disorders, panic attacks, depression, anger issues and stress related problems. These emotional difficulties have made presenting psychological support and information the appropriate way very valuable.
Personal development is something all of us can embrace; just make sure that you provide yourself with the right conditions to make it a success.
If you would like to talk through your thoughts and feelings about personal development, book a free 30 minute consultation with me here.
Having self-belief, confidence and healthy self-esteem will help you take control of your relationships. By focusing on the value you place on yourself – which is your self-belief – you will boost your self-confidence in your relationships with other people and build strong bonds with them.
Your self-esteem is how to feel about yourself, your ‘positive regard’ and how much self-love you have. Your self-belief is influenced by how you think, feel and act. In other words, it comes from a sense of your beliefs about your identity and your stance in your world regardless of the expectations that you yourself or society puts on you.
Sometimes a woman’s self-esteem can be fragile. Women often compare themselves to other people and sometimes will change their behaviour to fit in accordingly. We live in a changeable world and many women feel they have to work really hard to fit into male-dominated environments. They feel they have to work hard to measure up.
A woman’s relationship with her partner can also be a vicious cycle, she may feel that she needs to conform her partner’s needs but this can lower her self-esteem and self-confidence. This also can weaken the bond she is trying to build with the partner. Instead of remaining true to her values and beliefs, she may focus on making her partner happy instead. And this distances her away from her own self-worth, self-belief and integrity, which lowers her self-confidence even more.
Here are a few questions you can ask yourself about your confidence in your relationship:
If you know that your self-belief, lack of confidence and self-esteem is damaging your relationships with other people, there is support available. Hypnosis is a powerful tool to address negative thoughts and behaviours and find the self-belief and confidence you need to take control of your relationships.
Contact me for a free consultation if you would like to discuss this in more detail.
The key to an honest and balanced relationship is for both remaining true to their own self-belief and integrity to build a strong and secure bond.
Key areas you can change to boost your self-confidence:
Self-confidence is an amazing quality to have that this can help create and build a wonderful, passionate, equal and loving relationship.
Working with people to help them build lost self-confidence or boost their low self-esteem is a passion of mine so please contact me if you would like some help.
Never let obstacles get in the way of loving relationships and enjoying your incredible life.
Did you make any New Year Resolutions this year? Lose weight, stop smoking, get a promotion or start your own business? Whatever your NY resolution is, you may now be feeling the pressure to start or stick with it…
You have tidied the house and all the Xmas decorations have been put away, but its end of January and you have not started using the gym membership or working through the things on your list. With February and March looming, you may feel like you’re struggling to keep up with the resolutions list, and it feels scary how far behind you are.
So did you make the right NY Resolution? If you made a life-changing resolution, a big plan to change direction or do something huge, it may be that the reason you’re now starting to panic is that you’ve taken too much on.
Setting small achievable goals, instead of a big goal that will overwhelm and frustrate you, can help you succeed in your personal life and business life. You also need to ensure that you have addressed those issues that could result in failure. For example, if you’ve tried to lose weight before, what went wrong and how can you improve your chances of success this time?
Often it comes down to confidence and self-belief. If these are already low it can be an uphill struggle to stick with and achieve your resolutions. Low self-confidence can sabotage your chances of success.
If this is an issue for you, consider addressing this first – hypnotherapy for confidence can help – and then with a boost to your self-belief you’ll be in much better shape to achieve those NY resolutions.
By taking small actionable steps and prioritising what is important to you, you will be more likely to stick with and succeed in your resolutions.
Here are some key points to remember to help you stick with your New Year resolutions:
Old habits and behaviours can be hard to change but they are often the key to successfully achieving your goals and resolutions. Once you understand why you respond to certain challenges or pressures in a particular way, it becomes easier to change your habits and behaviours.
Sometimes it can be as simple as changing the way you approach your resolution. Instead of saying, ‘I want to lose weight’ a resolution of ‘I’m going to eat more healthily’ can increase your chances of successfully losing the weight and keeping it off long-term.
Cognitive behaviour therapy with hypnosis is a highly effective way of identifying habits and behaviours that are sabotaging your chances of success, and then replace them with better responses that increase your motivation and drive.
If you’re struggling with your New Year Resolutions and would like to talk through ways of getting back on the programme, I offer a free 30-minute phone consultation for people in West Surrey / Hampshire. Book your appointment here.
Every year we make New Years Resolutions and every year by the end January we fail to keep up with them. For your New Years Resolutions to work you need to develop healthy habits, positive thoughts and improve your self-confidence.
Self-confidence is the key to making other NY Resolutions stick.
With great self-confidence, we will believe that we can achieve our goals whether that’s to stop smoking, lose weight, find a new job or run a marathon. Therefore before you set yourself a challenge that could easily result in a relapse, let’s look at improving your self-confidence first.
Relapsing is when your brain defaults to what you do normally – habits and behaviours – and says “oh well, never mind”. Unfortunately, setbacks like this can result in negative feelings and depression. So instead of setting ourselves up for a fall, if we address those deep rooted behaviours and habits first we can build our self-confidence and increase our chances of success.
Creating new behaviours and habits to substitute the old ways of thinking will help you take control of your New Years Resolutions.
If you want to explore a therapy to help you boost your self-confidence, hypnotherapy for confidence is a highly effective way to change negative habits and behaviours and thereby increase your chances of achieving all kinds of goals and resolutions.
Here are some self-reflective tips that can give your self-confidence a boost and help you understand how you can succeed with your new year’s goals. Write down your answers on a piece of paper:
Your brain has a way to re-inventing itself and those positive habits and behaviours you wrote down above can become the default response when you meet other challenges. Instead of relapsing into old habits and behaviours you can have the power and control!
Here are 7 steps for changing the way you think:
By focusing on actionable SMART goals and measuring them with the success you have achieved you will create a positive focus and a feedback loop. This will help motivate you to take the actionable steps week by week and create habits and behaviours long-term.
You will feel motivated, positive as you complete each step, and this will boost your confidence and self-esteem.
Understanding yourself will minimise your weaknesses and strengthen your resolve to stay focused and driven to daily enjoy your accomplishments. Finding a mentor or a therapist to help you to stay motivated, goal focused and on track can also improve your confidence and wellbeing.
An important thing to remember is to be patient with yourself, self-confidence and esteem is a step by step process and practice.
The difference between getting stressed and staying cool, calm and collected during the holidays is self-caring. With the Christmas upon us, presents to buy and wrap, dinners to cook, families to entertain, and the cold and flu season too, many of us feel so tired that we cannot enjoy the Christmas season like we should.
You feel tired from all the racing around, stressed with the endless ‘to do’ list and are exhausted mentally and physically. During this time stress-related visits to the GP’s increases, and by January you are ready to collapse in a heap and need another break from it all – but have to go back to work.
Instead of resigning yourself to feeling stressed at this time of year, how about practicing self-care and still get through your ‘to do’ list?
By looking after your wellbeing you will increase your energy levels, find it much easier to deal with all the stress that Christmas inadvertently throws at us, and also have time to look after others.
Here are some self-care tips to help you:
If you still feel like you need to do everything or there’s no time to fit it all in, think about how your stress levels will affect other people. Do your friends really want to spend time with someone who someone who is frazzled and can’t relax? Is it really that important to make your own mince pies if it means you stay up half the night and can’t keep your eyes open the following day?
By practicing self-care you will also ensure that everyone around you gets the benefit of the cool, calm and collected you! I’m sure they will all enjoy this version much more than the stressed one.
If you are struggling with stress, anxiety or overwhelm, hypnotherapy can help. Contact me for a free 30-minute consultation to explore more.
Christmas can be a stressful time of year for many people. It can put a strain on relationships, bring old grudges and problems to the fore, and also be a very sad and lonely time for some people.
With the expectation that you should be enjoying yourself with friends and family, the expense of gifts and nights out, and the huge amount of work it takes to create a wonderful Christmas for your nearest and dearest, it’s no wonder that many people feel overwhelmed.
For those people who are far from home, lost a loved one, or perhaps have separated in the past year, Christmas can trigger anxiety, stress and feelings of loneliness.
This is perfectly normal and understandable. If Christmas is making you feel depressed or stressed, this is not because you are a modern day Scrooge.
Due to the commercialism of Christmas, we’re all under a huge amount of pressure to make everything perfect. The Christmas card perfect family, a stack of presents under the tree, your home looking like a cover shoot for an interiors magazine, a table laden with home cooked Christmas food.
If we can’t meet these expectations it’s no wonder that many people feel depressed and stressed. And some people go into the process of self-reflection and thought about the shortages in life and compare themselves to other people. This brings added pressure and they spend a lot more than they should on presents etc. that they don’t have. This can spiral out of control and get them into debt.
Some people deal with loneliness at Christmas due to loss of a loved one, while some deal with family conflicts, as it is the one time that everyone gets together. It may also be your ‘first’ Christmas after a life-changing event – for example, divorce, the loss of a job, or illness.
These factors can all come to a head over the Christmas period. Below are some of the steps that you can take to manage your stress and your finances:
Some families struggle with getting on with one another and there is a lot of power play in the mix. Also, divorce among some of the family members means that unresolved conflicts can trigger stress and anxiety.
If you feel isolated if you have been recently divorced or a recent break-up, or have lost a loved one it can be really tough when everyone else appears to be having a good time. Here are some tips to cope:
Cognitive behaviour therapy helps to recognise behaviours that will contribute to anxiety and stress during the Xmas period. If you are already feeling panicky about Christmas and think that it’s going to be hard, you could get help now.
CBT can help you to think positively, recognise the triggers that can lead to stress and feelings of depression, and act before they overwhelm you.
If you are worried about how you will cope emotionally over Christmas, please do get in touch to explore whether CBT and hypnotherapy can help. Call 0796 715 1790 or email [email protected]
Relationships between two people don’t exist in isolation. Past experiences, personal history and expectations all influence a relationship, and often the way we communicate in our relationships is as a result of our past.
If you’re one of the many people who feel that you and your partner do not communicate properly, this post is for you. Here I explore how to open the lines of communication, especially if the relationship is suffering, and help build a stronger union.
Many people find that they are not confident about talking about difficult issues and emotions, even with their partner. They find themselves either getting upset or angry and struggling to really explain how they feel or what’s bothering them. This can be particularly difficult if their partner is not a great communicator either, or if they are super confident and prone to dominate a conversation.
You can get help with confidence issues and this can have a really positive impact on your relationships, helping you communicate better and build deeper relationships. Hypnotherapy for confidence can help, you can find out more about this treatment here.
Communication with your partner is not only talking about everyday topics like ‘how was your day’ or ‘did you have a good day at work?’ It’s about really making the time and effort to listen, be interested, and talk to each other in an open manner.
Couples who have good communication when things are going well will also find it much easier to communicate with each when things are not so good. This provides you with a great foundation for dealing with life’s ups and downs and making your relationship work through thick and thin.
The ways in which you communicate with your partner can make or break a relationship. Below are some tips for communicating when things are difficult. Following these can help you deal with emotions, resentments and relationship issues, and improve your relationship with your partner:
Most couples go through a period where there is anger in the relationship, it is, therefore, important to learn to resolve any conflict that arises in a healthy manner.
The most important part of communicating well with your partner is not letting a discussion turn into an angry argument. Treating each other with respect and keeping the discussion focused on one topic only, and making the time to have that difficult conversation. Sometimes we resort to cheap shots that can get the argument only more heated so by being respectful and stop, think, talk and listen you will then open the lines of communication with your partner in a healthy way.
If you think that hypnotherapy for confidence could help you become a better communicator, or would just like to discuss how it can help, please get in touch. Email [email protected] for a confidential chat about your feelings and the challenges you face.
Many people who have unsuccessfully tried other methods of giving up smoking are naturally sceptical about the effectiveness of hypnosis to stop smoking. I don’t blame you. If you’ve tried other smoking cessation approaches and still found yourself reaching for a packet of cigarettes, you will know that it’s not an easy habit to quit.
So what makes hypnosis effective, where other stop smoking methods fail? Read on to find out how this treatment works and whether it’s right for you.
Hypnosis is a deep state of relaxation and focused attention, which a person goes in and out every day. This is when your subconscious mind is open to suggestions and ideas.
Everyone knows that smoking is bad for you, but if you’re smoker those warnings on the side of a cigarette packet only serve to make you feel more helpless about giving up. Let’s face it; it’s easy to not to think about the health implications when you don’t think you have the strength to quit.
During a hypnosis session, the clinical hypnotherapist will remind you that smoking can cause cancer and damage your health long-term. Suggestions and ideas can be reinforced during the session so that when you do read a health warning on a packet of cigarettes, instead of pretending it’s not there your subconscious mind will heighten your awareness and compel you to act.
In most cases, smokers view the act of smoking as a positive influence, and this is programmed in your subconscious mind through the repetitive action of smoking.
You may feel smoking helps you:
Your subconscious mind has become programmed to believe those smoking cigarettes will help make you feel better, reduce stress and any feelings of discomfort. After smoking for many years, smoking has now become this habit that has been repeated many times, reinforcing this positive association.
Hypnosis for smoking cessation works by reprogramming your subconscious mind so that smoking is not associated with positive things. Your therapist will also teach you ways to replace the feeling that smoking creates with healthier and better alternatives, for example by teaching you how to cope with stress or learn relaxation techniques that replace your smoking habit.
Typically hypnosis to stop smoking is used as a last resort when nothing else has worked. Often the reason that these methods have failed is because they don’t address the underlying issues of why someone smokes. Such as because they associate smoking with relaxation, or they always have a cigarette when they have a coffee or glass of wine.
Some of the methods people try first are –
With clinical hypnosis and cognitive behaviour therapy, you can change your habits and behaviours, and your unconscious mind will choose healthier options. Most of the time people smoke cigarettes because of the conditioned response to stimulation from their environment or a habit they cannot break.
And How To Overcome Them With Hypnosis And CBT
Most people believe in the stories or beliefs they tell themselves:
Sammy told her friend that her smoking habit was out of control. She was smoking 20 cigarettes a day for 35 years.
“I felt that if I had not given up smoking I would not have gotten over my chronic chest infection and breathlessness. Now I can breathe a little better and even walk up the stairs without stopping. My clothes smell nice and so does my breath. I had tried to give up smoking before but the cravings and the stress always made me smoke again. Now I feel free, it does not worry me if people smoke around me, I have started with some gentle exercise daily and I am saving the money I spent on cigarettes to go away in the summer next year. Hypnosis helped me gain clarity about where my life was and where I wanted to be. I am glad I did try clinical Hypnosis and CBT as I feel better than I ever felt before”
Find out more about using hypnosis to stop smoking here.
In this study, I share how hypnosis and cognitive behaviour therapy can be used effectively to treat anxiety and stress. Names have been changed but this is a real case study with one of my clients.
Tom is a good looking young man in his early 30’s. He was brought up by an overprotective mother and was told that he had to be careful from a very young age. He was anxious about most things and found social situations difficult. He was shy at secondary school and struggled with making and keeping friends. He later married Maria who he met at university, but she was the only girl he dated. He has two daughters ages 6 and 9 and they go to their local village school.
When Tom first came to see me he was nervous, did not give me eye contact and shyly smiled a hello. As we chatted Tom relaxed noticeably and said, “I have been anxious and nervous all my life, even in junior school and secondary school. I struggled with knowing what to say then and now my wife takes all the responsibility at home and I let her so I don’t have to.”
He then admitted that his wife made the appointment to see me; she made all the appointments – to see the dentist, doctor etc. If the children had parent-teacher meetings at school, his wife Maria went. She made all the social engagements and at parties, she was the one that socialised, while he was quiet and talked only when he was asked a question. Even when they had takeaway meals, Maria made the call, as he was too shy and nervous.
Because of Maria, Tom was able to avoid social situations that made him uncomfortable and awkward. However, this problem was starting to affect his work as he had taken on a bigger role in his job, needed to do presentations, go to conferences, and talk to business colleagues socially. When Tom was younger he worked at a small local family company owned by someone in the village, and he never had to put himself in front of other people. However, when the owner sold the company Tom had to move jobs to a bigger company. Initially, he was still able to hide himself away, but he soon got recognised his talent and expertise and was forced to take a bigger role.
At the last business event, he was very nervous, spent a lot of time before the event in the toilet and when he finally spoke to the other people he was panicky and his voice was shaky. He said, “I was able to talk quickly and not give myself away. When I was asked a question, I struggled to get my words out due to my nervousness, when eventually I got my words out it was so very embarrassing as I stuttered”.
After that embarrassing situation and feeling humiliated, he started to panic, even more, could not even pick up the telephone without feeling panicky and he started to worry more. He asked himself – Why was he like this? – shy, timid and fearful of everything. He must be the only one in the world to feel like this; he just cannot seem to shake this off. After he spent his day at work feeling pressurised and anxious, he would get tired, fatigued and disheartened combined with negative thoughts, he wanted to give up work but could not as he was the main income earner at home.
As his wife was sociable and had a lot of friends, she took a lot of the responsibilities on her shoulders. The more she did, the more he would withdraw and let her take charge. He had no real close friends to speak of and their social life consisted of friends of his wife. Even when they were out with friends or had a party at home he never knew what to say and felt uneasy.
His anxiety took over when he was the centre of attention and this became very difficult due to expectations at work. When he knew he had to make important phone calls or do a public presentation his anxiety would overwhelm him and would find an excuse to pass this job to his colleague at work. But he knew that this could not continue, the negative cycle that he was stuck in had to change. It was affecting him both at home and at work, and putting him under a lot of pressure.
Tom started cognitive behaviour therapy with me and used the cognitive strategy sessions to relearn the way he thought and felt about himself. He was ready and willing during therapy and progressed well, did all the homework and practice he was set. He did a number of practical presentations with me and then also went home and practiced with his family.
His family was enthusiastic and supportive because he was talking more, felt happier, and addressed his anxiety during these social and speaking occasions. When he made a mistake or the anxiety took over he was able to inject some humour in the sessions we had together. When he was anxious about his social skills or presentation he saw it for what it was, a chance to try and tell people about the subject he was passionate about.
As he found humour and de-stressed during the situation, he saw his anxiety for what it was, which was not as scary as he thought. He was able to put his fear and anxiety into perspective with my help and developed the chance to build his self-esteem. ‘Everyone makes mistakes so what?’ became his motto.
He started to slowly communicate socially more, taking charge such as speaking on the phone or ordering the family’s takeaway. He realised that in public he was not a centre of attention and he could make mistakes and it was okay. With cognitive behavioural therapy, he felt comfortable speaking at meetings and also started to do be more relaxed at public speaking events. He also took more and more of his own responsibilities at work where before he would shrink away or defer to others, and also at home. His wife Maria is happy and pleased with his metamorphosis, and his marriage is flourishing.
“I am happier and feel confident in myself now”, Tom said. “Whereas in the past I let the anxiety take over and I felt frustrated and angry at myself, I am now enjoying my new found freedom from the stress and negativity. I am giving speeches now and do make mistakes, but laugh at them. I am in control of my life and feel confident in my ability in dealing with any issue as it arises.”
Many people adopt behaviours that help them avoid stressful situations like Tom did by allowing his wife to run the social aspects of their lives. However, you could be missing out on opportunities to enjoy an exciting social life or a rewarding career by letting your anxiety dictate how you live.
Take the first step to getting some support so that you can control your anxiety, nervousness or negative thoughts, and gain confidence in being you. If you would like to speak to me about how cognitive behaviour therapy with hypnosis could help you, please contact me by calling 0796 715 1790 or emailing [email protected]