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How to Develop Self-Confidence

In a world that is increasingly too fast paced and competitive to allow genuine, deep and lasting relationships and self-care, it really should not come as a shock that low self-confidence has become a pandemic. Over 80% of the world’s population is said to suffer from low self-esteem and a lack of self-confidence.

The world cannot continue to run well on individuals who have no confidence to be leaders and to stand up for what is right.

The good news is that there are not “confident people” and “un-confident people,” as though it were a genetic trait you are stuck with. If you, like the majority of people in the world, struggle with a lack of self-confidence, know that you don’t have to struggle with it forever. You can achieve healthy self-confidence.

In this post, I will explain the importance of self-confidence and provide practical tips on how to develop self-confidence and positive attitude so that you can begin moving forward toward a more confident and effective you.

Let’s Clarify

First, it is important to understand what is meant by “self-confidence.”

Unfortunately, many assume that self-confidence is just arrogance or narcissism. For many suffering from low self-worth and confidence, this thought pattern can actually be a part of what holds them back from trying to change their outlook on themselves – they do not want to be “arrogant” and so don’t pursue a better view of themselves.

However, there is healthy self-confidence that is neither arrogant nor narcissistic, and it is vitally important for individuals to develop.

How to Develop Self-Confidence

So, if you are wondering “how can I be confident in myself,” be encouraged and know that it IS possible. It will take a little time, but be patient with yourself and after a while you will start noticing a difference.

So, if you are ready for a more confident you, try following these self-confidence tips:

  1. Change your thought patterns. That battle for self-confidence is won or lost in the mind. Negative thoughts, such as “I can’t do this,” “I’m just going to fail again,” “I don’t have anything valuable to say” tear down your confidence and prevent you from even trying.To change your negative thoughts into positive ones, first start identifying and calling out negative thoughts as soon as they occur. Second, replace the negative thought. Change the “I’ll never be able to do this” to “If I work really hard, I think I can do this.” When you think about something you can’t do, or something you don’t like about yourself, change it by thinking about something you can do or something about your personality that is positive.
  2. Create a gratitude list. One of the best ways to start changing your mindset is by focusing on the good things that you do have in your life, instead of all of the seemingly bad or lacking things.Each day, spend time writing down good things that happened to you, things that you have that you are thankful for, and things that you did or felt that day that you can feel good about. Big or small, write them down.
  3. Take care of yourself. How we treat our bodies translates into how we think about ourselves.Taking a shower each day, brushing your teeth, combing and fixing your hair, wearing nice clothes that fit you well, and being able to take pride in your appearance will all contribute to making your feel better and more confident about yourself.Self-care is a way of telling yourself that you are worth the time and attention and that you’re allowed to feel confident about how you look.
  4. Give yourself permission to make mistakes. If you strive for perfection, you will easily fail and/or keep yourself from even setting goals or trying new things. If your expectation is perfection, then you could easily think “Why even try – I won’t be able to do it right” or “Why do I always screw up.”No one is perfect. The most successful individuals in our world made huge mistakes on their journey to success. Failure, when handled with the right attitude, can actually be responsible for future success.So set reasonable, small goals for yourself that you can achieve one at a time, but then be ok when you make a mistake or something doesn’t go right. Instead of beating yourself up about a mistake, focus on how you can change your approach next time.
  5. Stop comparing yourself to others. With things like social media, we often only see the best and greatest successes of our friends, and we often have a “grass is always greener” approach when looking at everyone else.This can make you feel like a failure or like you’re not doing things right. But this is not true, as every single person has ups and downs and struggles.But what other people are doing or not doing is irrelevant. Focus on YOUR goals, what matters to YOU (if you don’t know what these are, spend some time pondering it and writing your thoughts down). Then strive for those goals and be satisfied with what you have decided matters most.

Next Steps

If you feel like you may need help retraining your thoughts and learning how to develop self-confidence while speaking or just in general, consider seeking professional assistance.

Andrea Smith is a Qualified Clinical Hypnotherapist and Cognitive Behaviour Therapist with a Masters in Psychology. To discuss your situation and learn about her unique process, book your free session with her now!

Help for Low Self-Esteem

More than 80% of the world’s population wrestles with low self-esteem and self-confidence.

Perhaps it is the nature of our ever increasing fast-paced living, increasing tech-induced disconnection from genuine, healthy relationships, highly competitive work lives, or social media convincing us that everyone’s lives are perfect except ours – whatever the reasons, low self-esteem now seems like an epidemic.

The good news is, if you are one of the majority of individuals suffering from low self-esteem, it doesn’t have to stay that way.

Identifying the Problem

First, what is low self esteem?

Low self-esteem is having a poor opinion of yourself. People suffering from low self-esteem often experience feelings of dislike and even disgust with themselves, often struggling with habits, behaviors, and attitudes that they do not like but feel hopeless to change.

Individuals with low self-esteem feel like the world is against them, that no one likes them, and that things will always go wrong. They tend to see themselves as victims of bad luck and a hostile world, and are convinced that nothing will ever change.

As a result, individuals with low self-esteem shy away from sharing their thoughts, trying new things, and joining in activities. They tend to be very needy, always seeking the approval and affirmation of those around them, yet when receiving it, are likely to scoff at it or disbelieve its sincerity.

This failure to participate and thrive in a social environments and life in general then feeds their low self-esteem and creates a vicious, downward cycle.

Clearly, this is not a healthy way to live and it hurts everyone. Low self-esteem in relationships, regardless of what type, can make the relationship feel like a burden, can lead to fights and complications over the smallest issues, and can ultimately sabotage and destroy the relationship all together.

If any of these habits or attitudes sound familiar, you may be struggling with low self-esteem. If you suspect you do, you can take a self confidence test to help you assess where you are.

If you do struggle with low self-esteem, there is hope! You can learn how to overcome low self-esteem!

Improving Self-Esteem

Improving self-esteem is an ongoing process and a constant check on your thoughts and attitudes. As you learn how to build self-esteem, just keep in mind that these new steps and habits need to become a way of life and are not just a quick, one-time fix. And be patient with yourself!

Now, here are a few tips on how to improve self-esteem:

  1. Say “no” to the negative voice in your head. We are our own worst critics and enemies, and the battle for self-esteem starts with our own thoughts about ourselves.When your inner critic begins saying destructive things, like: “You’re lazy,” “You’re too ugly to be with your partner / to get a partner,” “They’re going to find someone better at this job,” etc., it’s time to tell it “No.” You don’t have to listen to it. In fact, choose a word or phrase to say back to that voice to get it to stop. Then, replace the destructive thoughts with positive ones or helpful ones, or by refocusing your attention on something else that is good.
  2. Spend a little time affirming yourself each day. Each day, write down at least two or three things that you like about yourself or about what you did that day.It can be something small, like “I kept a positive attitude during a stressful moment at work today” or “I said something nice to my spouse.” Find something about yourself to be pleased with every day.
  3. Reject perfectionism. When you have the unrealistic expectations of perfection in tasks or relationships, you set yourself up for failure. You will either be too afraid to try something new, because you will tell yourself there is no way you can achieve it to your expectation, or you will attempt it, fail to reach perfection, and then beat yourself up for it.Nothing and no one is perfect. Do not set that as your goal and don’t beat yourself up for missing it. Instead, identify what is most important to achieve in the task or relationship, set a standard for what is sufficient, and aim for that.
  4. Look at mistakes and failures as opportunities. Beating yourself up for mistakes does not prevent you from making them again – it actually increases the likelihood that you will continue to make the same mistake. Instead, like with perfectionism, realize that everyone makes mistakes and fail at times. The greatest world leaders, inventors, authors, etc. all have massive failures and mistakes in their past. The difference is, they chose to learn from them, grow, pick themselves back up and try again.Next time you make a mistake or experience failure, don’t give in to abusing yourself for it. Admit it, then ask yourself what you should do differently next time to avoid making the same mistake again.
  5. Take care of yourself. The way you treat your body reflects how you feel about yourself. If you neglect showering and basic hygiene, if you always look sloppy and disheveled, it gives your inner critic ammunition and you will like make yourself feel bad about it.Take those daily showers, brush your teeth, fix your hair, put on clothes that fit you and make you feel good. Taking care of yourself reminds you that you are worth the time it takes to care for your body, and tells you that you can feel better about how you look.

Next Steps

If you struggle with low self-esteem but feel like you need help getting a start on changing your outlook, there are many methods that can help, including hypnotherapy and seeing a behaviour therapist.

I am a Qualified Clinical Hypnotherapist and Cognitive Behaviour Therapist. Contact me today for a free session to learn more about my process and how we can get you onto the road to higher self-esteem.

5 Things You Can Do To Boost Your Self-Confidence

self-confidence

“Be who you are and say what you feel, because those who matter don’t mind and those that mind, don’t matter.” Dr Seuss

How you think and feel about yourself? Having self-love, self-belief and self-esteem are some of the most important things you can do for yourself. They may sound selfish or narcissistic, but actually having this self-confidence will help you be a better person, help others and make the world a better place to be.

Being able to build and maintain one’s self-esteem is important:

  • Many of us feel insecure because we compare ourselves to other people, and when things don’t work out for us and they do for others we feel inadequate. When we start caring and loving ourselves for who we are, we don’t get so hung up on setbacks or meeting other people’s expectations.
  • When we have higher self-esteem and confidence we don’t need other people’s validation or attention as much. We feel more relaxed and in control of our emotions and worry less about what other people say.
  • When we love ourselves more and have better self-esteem, we’re less likely to think negatively or self-sabotage. This creates more positivity and we become more motivated to try to achieve our goals.

When you work toward building your self-confidence you will be able to stay calm and handle the difficult times better.

In their lives many people experience issues with self-esteem and self-confidence. Sometimes this may be for a short period, for others it can be a long term problem. Whatever your background, it is never too late to work on these issues. There has been a stage in my own life when things have been difficult, but I worked on any self-worth issues I have had from my past and keep myself calm every day. My life has now become simpler and building my self-esteem means that I am happier now.

Using my own personal experience and my years spent working as a clinical hypnotherapist cognitive behaviour therapist, I have developed a programme to help other people with self-confidence issues. Find out more about hypnotherapy for self-confidence here.

Here are 5 things you can do to boost yourself like I did:

  1. Learn how to quieten the inner critic and build your confidence. When you have the self-destructive thoughts like ‘you are not good at your job’ or ‘you are very lazy and not intelligent enough to do this’ or ‘you are not pretty like your sister or friend’, you change how you think and work on being more positive, stop the critical voice or inner critic voice in your head and get a STOP phrase that works for you. This will help you to find a better way to motivate yourself and move forward.
  2. Learn healthy positive and motivational habits that will help you to improve your self-confidence and take action towards a goal that means a lot to you. A single most powerful method to inspire and motive you is to jot down in your diary things that will help you achieve that goal. For example: if you want to lose weight and get more energy to look after your family, do the things that will help you achieve that goal. Keep the dairy updated and look at it every day to see how you can improve on the positive things and build on it. Refocus on the things you like to do and push through the barriers so you put most of your efforts on important goals.
  3. Replace your perfectionist ideas. If you are afraid to take action, for example making a call to a new business or an old colleague, if you are afraid to live up to a perfect standard you have set for yourself. If you procrastinate and let the negative thoughts take over you will let your self-esteem take a drop and have negative thoughts about your performance. Handle your failures and mistakes as they can be a learning experience in a positive manner: we truly learn through our mistakes. Don’t be too hard on yourself and have a plan ready in case you made a mistake or you might fall into a despairing mood.
  4. Try a new action so you can be challenged to try a small goal or a big goal. You will boost your self-confidence when you step outside your comfort zone. If you have a fear of failure, take small steps first. Remember not to compare yourself to other people because that can be self-destructive. Instead focus on you and what you need to do to achieve your goal: replace self-destructive thoughts with positive affirmations.
  5. Surround yourself with a supportive network of people such as friends and family, therefore you are keeping away from destructive or unsupportive people. Being with uplifting or positive people will feel good and you will think and feel positive thoughts. Remember the reason why you are doing this to boost your confidence, build self-esteem and make yourself a priority.

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending”. Maria Robinson

These 5 things that you can do to boost self-confidence have done a wonderful job on my own self-esteem. If you need any help or support contact me on [email protected] or call me on 07967151790.

More on how hypnosis can be used to help people with self-esteem and self-confidence issues can be found here.

How To Take Control Of Your Relationships

Relationship advice in surrey, Surrey hypnotherapy

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.

The Importance Of Self-Esteem And Self-Belief

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.

Personal Relationships

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:

  1. What can I do to be my true self in my relationship without upsetting the apple cart?
  2. How can I do this without compromise and affecting my self-confidence?
  3. How does this low self-confidence and self-belief in myself affecting my 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.

  1. Choose not to lose your self-belief and integrity. Take each day as it comes and takes baby steps to build your confidence and self-esteem.
  2. Gratitude can help build confidence. If you feel low and depressed your confidence will weaken as you don’t feel valuable to your relationship or society. Your worthiness is knowing who you are and believing it and plays an important role in our relationships. When you are grateful for what you have, your self-confidence builds as you feel your value and self-worth. In relationships, our self-worth plays a defining role and can be a key factor in the success or failure of the relationship. We feel confident and happy when we are in a balanced relationship and feel depressed or worthless when your relationship is not good.
  3. Avoid negative self-talk. Sometimes the negative voice in our heads can override the positive messages. They can come from past experiences – from being unable to meet expectations of parents, or previous relationships. Negative social pressure, illness or some trauma can also result in low self-esteem. Challenging the negative voice and listing to affirmations or messages that can influence you to believe in yourself. Your thoughts, feeling and beliefs can be replaced by positive messages.
  4. Projecting confidence even when you feel unconfident in situations. Sometimes it good to put on a brave face and face the challenges in front of you, you can then be strong for the next situation. Have the patience, face the fear and be kind to yourself, and then you can face the challenge you are scared of. By allowing yourself to be uncomfortable and not letting negative thoughts overtake you, you can boost your confidence.

Key areas you can change to boost your self-confidence:

  1. By identifying and understanding what areas of your life you are unhappy with and commit to change that.
  2. Positive thoughts and affirmations to build your feelings of self-worth.
  3. Read at least 20-30 minutes of articles or books to improve our mind. avoid the tendency to compare yourself to others as this will only develop into negative thoughts.
  4. Trust your instincts believe that you are a confident person
  5. A supportive environment with family and friends listening to issues you struggle with will keep you motivated.

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.

Treating Anxiety And Stress: A Case Study

treatment for stress and anxiety, stressed out, how to stay calmstudy 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.

Hypnosis For Anxiety And Stress

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.

Cognitive Behaviour Therapy With Hypnosis

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]

10 Steps to Increase Your Self Esteem and Propel Your Career

self esteem, career, confidence coaching, low self-esteem

How you think and feel about yourself is one of the most important factors in becoming successful in your career and social life.

‘Nobody can go back and start a new beginning, but anyone can start today and make a new ending’ Maria Robinson

If you are happy with what you do and who you are then you will find success, but in today’s world love for oneself is the missing link what people miss out on.

Why is the ability to build, maintain and keep your self-esteem so important?

  • Self-sabotaging thoughts – sometimes you can be your own worst enemy. By looking after your needs and keeping the bar raised high you can be motivated enough the things you like and love. And when you achieve your goals you will not self-sabotage.
  • Developing your inner stability – By liking yourself you will not look for attention and validation from other people. Then what other people say and think does affect your stability and you don’t need the recognition to feel good. When they say something nice it’s a bonus!
  • Your relationships and friendships will be healthier – if you display ‘needy’ characteristics or lack the confidence to be yourself, your relationships will not be built on a sound footing. Therefore if you can nurture your self-esteem you will also build better relationships with the people around you.
  • You will feel happier – in my experience when I like and value myself, I am a happier person and I am able to achieve success with my goals.

Here are 10 ways you can start to build your self-esteem today:

  1. Stop being your own internal critic – learn to handle and replace that judgmental voice inside you or you will drag your self-confidence down. What does the negative chatter say – you are not good at doing things and your job or you don’t look so good? When you hear the critical voice in your head replace it by saying STOP, a positive thought, an affirmation, or my favourite saying ‘no, we are not doing that again’. Or you can use your favourite saying or a constructive thought that resonates with you. As long it motivates you to find better ways to move forward rather than listening to the inner critical voice.
  2. Choose healthier habits – motivate yourself with thoughts and actions that will build your self-esteem and you are less likely to listen to the inner critic. You can do this by reminding yourself of the positive benefits using written or recorded motivational quotes or words that you keep somewhere easily accessible for daily reading. Think about what you would really like to do and refocus your energies on your needs and what’s important to you.
  3. Take a 2-minute gratitude break – a simple habit of following is to take a break for a couple of minutes every day to appreciate what you do. Do this exercise by writing down three things you do that you feel good about and appreciate about yourself, such as “I can make people laugh when they are stressed or I can be thoughtful when someone needs my help” etc. It may be for only two minutes but it’s a powerful way to turn off your negative thoughts, boost your self-esteem and fill you with positive energy.
  4. Do the things that will raise your self-esteem – exercise and eat healthy meals will make you feel good about yourself. Keeping that focus is not easy but can make a difference how you think and feel about yourself and get the results you want.
  5. Being perfect is not important – replace the thoughts that are destructive especially about being perfect. To overcome the perfectionist habits – go for the words ‘that is good enough for me’. Buying into the perfect myth in life can hurt your motivation and harm your job, family life and ability to achieve.
  6. Be aware that people make mistakes and look at them positively – fear of failure can stop us from trying to achieve our goals resulting in never fulfilling our potential. If you do struggle – try to relax and stay calm, don’t beat yourself up, find another way to be constructive and achieve your goals.
  7. Be kind towards people – it doesn’t take a lot to be kind and you will be treated like you treat others. Listen when someone has something to say about their problems. Encourage your family or friends to try new things and motivate them. Help someone in a practical manner.
  8. Stop comparing yourself to other people – everyone is different and if you focus on comparing yourself to other people you will have this self-destructive habit that goes nowhere. There are always people who do better than you, so focus on the goals you wish to achieve, not on what other people are doing.
  9. Spend time with motivational people – find someone you admire and emulate them. Also, avoid negative people that drag you down. Being kinder to yourself and to the people that motivate you, will replace the trying to ‘be perfect’ habit, will help you move forward and will give you a fresh perception of the way you want your life to be.
  10. Remember why is it important to build your self-esteem – to keep you motivated and build unstoppable self-confidence. Remembering the reasons why you want to build your self-esteem and making it your priority, this will help you achieve your goals in life.

If lack of self-esteem is preventing you from being successful in your business or personal life, there is help available. Don’t let anxiety and low self-confidence hold you back in your social life and career anymore. Therapies such as Cognitive Behaviour Therapy (CBT) can help you tackle low self-esteem, negative thoughts and self-destructive habits. Find out more by calling me for an informal chat about your needs. 07967151790 or [email protected]

Weight Loss With CBT: A Case Study

A wake-up call from his doctor warning that he was pre-diabetic and on a slippery slope to becoming morbidly obese; was the catalyst that resulted in him contacting me.

Toby knew that he needed to change his behaviour and habits around food. Slimming products were not having the desired effect as he was overeating and not exercising. Having found out about Cognitive Behaviour Therapy (CBT) and clinical hypnotherapy, he decided that this was the way to turn his life around.

In just 6 sessions Toby was able to:

  • Gain control over his excessive eating and take control over what he eats,
  • Start an exercise regimen to suit his schedule and has now been going to the gym for the last two months,
  • Lose his target weight of 1 and a half stone in the 2 months since he has been to therapy with me.

Overweight And Miserable

When Toby came to me he was 42, four stone overweight, and living with his mother. He was increasingly finding that his weight was affecting his health, he found it difficult to get around and a blood test had shown his blood sugar levels were too high. His doctor had spelt out the prognosis, ‘lose the weight or you’ll become diabetic’ – diabetes and obesity can lead to other chronic diseases such as cardiovascular disease.

As well as the impact on his physical health he was also feeling unhappy, self-conscious, anxious and lacked self-confidence because of his weight. This meant that he didn’t socialise and spent most of his free time playing computer games and watching old movies with his mum.

Bad Habits

When he first contacted me Toby said, ‘I snack a lot after my main meals, eating bread, chocolate, fatty foods and fizzy drinks. My mum cooks huge meals and I don’t want to hurt her feelings so I eat even when I am not hungry. I struggle with anxiety and panic attacks and eating makes me feel better, but that has meant I’ve withdrawn from the outside world and I’ve been hiding at home with mum’.

As his weight has increased Toby has found exercising difficult. He’s self-conscious of his body fat and his low mood has prevented him from feeling motivated and strong enough to go to the gym or to the pool for a swim.

Cognitive Behaviour Therapy And Clinical Hypnotherapy

‘From the minute I met Andrea I know that she understood exactly how I felt and she immediately put me at ease. The sessions were relaxed, informative and I learnt calming and relaxation techniques that I will take away for the rest of my life’.

The warning from his doctor came at the right time and Toby decided it was the time he took charge of his weight and life too. He thought clinical hypnotherapy would give him the motivation to change his thoughts and feelings about his image, and also his behaviour towards food. He wanted to eat less and exercise more. He wanted to start eating healthy meals, cut back on the snacks and find the motivation to exercise to tone his body. As a result, he would feel confident to go out with a few people at work and make friends. He thought that this would also give him the courage to move out and then start to cook and look after his own dietary needs. He was right!

I worked with Toby over 6 sessions and during this time he made some significant changes.

Initially, we worked on his self-esteem and his negative and self-critical feelings – ‘I am useless, worthless, unattractive, not worth loving’. We also changed his focus on food and the thoughts he had around eating – ‘if I start eating I cannot stop – I am really out of control’.

Instead, we found a new focus revolving around exercise, healthy eating and mindfulness. Taking control over his diet and food consumption has radically changed the negative emotions he had around food, and this has improved his self-esteem.

At the same time, Toby has made some changes at home and in his social life. He now cooks his own meals to ensure that they are healthy and for portion control, and he has started to socialise with a few people at work. As well as swimming once a week, he has also renewed an old hobby (bowling), which also gives him an opportunity to meet new people.

The stand out feature of this therapy was that it has changed him and his eating habits for good. He felt better that he had ever felt in his life. He also felt confident and asked his boss for a promotion and started doing a course on weekends and online so he could work towards this. CBT and clinical hypnotherapy has given him a new lease of life, and one new friendship he has made has the potential to become more serious.

‘After 6 sessions I was able to change my habits and behaviours with CBT’.

Now two months on from starting CBT and clinical hypnotherapy, he no longer has any sessions but is continuing to achieve his goals.

Toby now exercises four times a week and has lost 1 and a half stone. He feels confident that he now has the right mindset to continue this good work and lose the rest of the weight in a healthy and sensible way.

He has also moved into his own home.

Toby says, ‘In my opinion, CBT and clinical hypnotherapy is a healthier way to lose weight as it has dealt with the negative emotions and behaviours I had about food and my body image. Andrea has gently guided me towards a healthier way of living, giving me the tools to continue working towards my goals.’


If you would like to talk in confidence about your relationship with food, weight loss, body image, anxiety or any other issue that Toby’s story highlights, please contact me for a free 30 minute consultation. You can call 07967 151 790, email [email protected] or book a consultation here.

 

Is Fear Of Failure Damaging Your Career Or Business Opportunities?

Career, goals, insights, resolutions, mind, self-hypnosis, insomniaLack of confidence or a fear of failure is a common issue that many business owners and professionals suffer from. It can cause problems with your health and personal life and could damage your career. This fear of failing is conditioned in us and is caused by mistakes made in the past or our childhood experiences. To advance in life and stop things that will remove you from the world of opportunity, you can make a choice to overcome this fear and improve your self-confidence.

  • Do you find it difficult to finish a project because you’re doubtful of the results?
  • Do you, in front of strangers, avoid making a stand on issues you are passionate about?
  • Do you hide away from networking for your business with strangers even if it’s important?
  • Do you avoid pitching to new clients or applying for new jobs because you think you might not get it – even when you have the right experience and expertise?

If any of the above questions resonate with you then you should know that you are not alone. People hate to fail, failure presents itself as a threat to their motivation to be successful and they would do anything to avoid this threat. But fear of failure could actually be more damaging than failure itself, stopping you grasping new opportunities or taking risks that could result in career development or business success.

Fear Of Failure, Self-Confidence And Self-Esteem

Signs that you fear to fail at things:

  • Hesitation in trying something new or getting involved in a project that challenges you.
  • Anxious thoughts and procrastination that damage your self-esteem, and telling yourself that you are unable to complete your goals.
  • Low self-confidence reinforced by your negative thoughts.
  • Limiting yourself by only attempting challenges that you can finish perfectly, or you don’t try at all.

As you can see if you are risk-averse and always try to avoid doing things that you might potentially fail at, you limit your opportunities and also damage your self-esteem. However, if you view these perceived failures as opportunities to grow, learn, adapt to new things, and make positive changes, you can use failure as a tool to help you achieve more than if you didn’t try to start with.

  • Are you risk-adverse? If you fail at something you can learn from your mistakes and the next time it will be better. How you perceive this failure and use this as a stepping-stone towards managing these setbacks can be seen as a secret towards your success.
  • Do you give up really easily? Your career and ambition is important and there will be challenges ahead, some will be easy and some are difficult. Don’t give up too quickly or you might regret it and it will damage your future.
  • Do you have expectations that are unrealistic? When you make your goals make them SMART (Simple Measurable Achievable Realistic Timely) and accept that you can only do this within your limitations. In order to achieve success take your first challenge and then the next and next one after.

You can be successful if you are realistic, expect to face a few failures, obstacles and problems; acknowledge them, deal with them and never give up. Ask yourself ‘How much further would I be in my career if I could gain control over the fear of failure?’

“Failure is simply an opportunity to being again, this time more intelligently” Henry Ford.

How To Overcome The Fear Of Failure

The first step is to acknowledge that with the choices and decisions we make there is always a chance we can fail. Face the challenge that you have in front of you and embrace it.

  • Evaluate all potential outcomes: If you have a clear idea of possible outcomes, good and bad, you will be in control and this is has a positive effect on self-esteem.
  • Stop thinking negatively: It’s normal for you to fear failure but if it’s preventing you from achieving what you want out of life, it’s time to take control and get help.
  • Think positively: An incredibly powerful way to build your self-confidence is by eliminating all self-sabotaging thoughts and focus on positive thinking.
  • Have a plan for unforeseen circumstances: When you know what you will do if things don’t work out, you will be able to move forward and build confidence in yourself.

Goal setting is another important aspect. Important for self-confidence and for defining how you want to progress in your career. Experts recommend a tool called visualisation, where you can imagine your life having achieved your goals and this will keep you moving forward positively. You can start with taking small goals first and this will help build your self-confidence and prevent you from getting overwhelmed. With growing self-confidence, it will be possible to tackle the bigger goals when you’re ready.

Why Failure Can Be Positive

Once you have conquered your fear of failure, you may actually embrace it! Failure can teach us lots of useful things;

  • How to do these better or differently in the future,
  • How small fails are often insignificant when we look at the big picture,
  • How resilient and innovative you can be when things go wrong.

These experiences help us to become less risk-averse when faced with new opportunities or challenges, and this, in turn, means you are more likely to succeed and achieve your goals.

Changing the way you think about failure, your self-esteem and self-confidence can be difficult, especially if your fear of failure has become entrenched. However the benefits of overcoming this fear are infinite – potentially opening up an exciting new career trajectory, business growth, wealth or job satisfaction.


If this is something you struggle with and would like help for, contact me for an informal chat and to see whether a few sessions of hypnotherapy for confidence could help you.

07967151790 or [email protected]

5 Powerful Ways To Build Self-Confidence

ways to build self-confidence, confidence issues, confidence coaching“Low self-confidence isn’t a life sentence. Self-confidence can be learned, practiced, and mastered–just like any other skill. Once you master it, everything in your life will change for the better.” – Barrie Davenport

Self-confidence is described as an important aspect that works in every area of a person’s life and some of us struggle with it. It is a known fact that people who lack in self-confidence, find success in what they do difficult to achieve.

Self-confidence is a state of an individual’s mind that can be improved through positive thought, language, learning and practice which will help boost your levels of confidence. Self-confidence comes from feeling good about yourself, accepting and believing in yourself (self-esteem), believing in your skills, knowledge and experience which in turn help improve your confidence and self-esteem.

The Difference Between Self-Confidence And Self-Esteem

Not many people know that there is a difference between confidence and self-esteem, they’re often confused as the same thing. Self-esteem is described as the way we look and feel about ourselves – our feeling of self-worth or whether we feel valued amongst our friends and society. Confidence is described as our capability to carry out our roles and tasks successfully in a manner so we can achieve our goals. Some people who have low self-esteem can have low self-confidence as well.

Here are 5 powerful ways you can build self-confidence:

  1. Plan and prepare when you think you will face a difficult situation: For example, when you have an interview for a new job you will have to practice and prepare intensively so you gain knowledge and can feel confident, you can do the same for other situations too. Whether this is walking into a new fitness class, delivering a presentation at work, meeting a prospective client, or meeting your partner’s family for the first time – build your confidence in your ability to cope with these situations by preparing in advance.
  1. Teach yourself, or get support, in learning some valuable skills like decision-making and problem solving that can help when dealing with unusual or new situations. When you feel insecure about your task the knowledge you have acquired and experience will help with building confidence.

For example, if you are having your first baby and are nervous about how you will cope. You will do a lot of reading, join NCT groups and learn all you can to deal with this new adventure and gain knowledge.

  1. Create a positive motivational state through the power of positive thoughts.

“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” – Helen Keller

Positive affirmations, working on your strengths and by feeling good about your successes you can achieve your goals. Learning from your mistakes, not dwelling on past mistakes and by not making these to be bigger than they are, you will be able to highlight the things you are good at. Negative thoughts can damage your confidence and inhibits your ability to move forward.

  1. Improve your self-belief and confidence: Condition your mind to believe in yourself and don’t dwell on your mistakes. Learn to take control, praise yourself, challenge any negative thoughts and learn to relax. Try to take any criticism as a learning experience, gain perspective, be assertive with the things you like to do, and try not to react or be defensive as this will knock your self-esteem.
  1. Develop and learn mental toughness as this will build resilience: build strong self-belief, persevere through the challenges that life throws at you and respond to difficult situations with the perspective that you can learn from.

“Being positive does not mean that you don’t have negative thoughts. It means you don’t let those thoughts control your life.” Anon

Deep breathing and training your mind to stay calm and focus on what causes you stress and anxiety. Persist and change the things you can, and embrace new challenges.

These powerful strategies to increase your self-confidence can be enhanced with Cognitive Behaviour Therapy. This form of therapy will help you focus on positive thoughts, and put those negative ones in perspective. If you find that negative thoughts undermine your self-confidence and ability to perform at your best, CBT can really help to change the way you think.

Building self-confidence is a skill that has to be mastered and learned like any other skill.


For a confidential chat about your concerns and to explore further how CBT can help you with confidence issues, please contact me on 07967 151790 or email:[email protected]

How To Improve Your Self-Esteem

self confidence issues, how to feel more confident, improve your self esteem

Self-esteem is a term used when describing the opinion that we have in ourselves. It refers on how we think about the type of person we are as well as the abilities we have and the things we expect to happen in the future.

When we have healthy self-esteem, we are able to feel good about ourselves. Importantly, it also helps us to have a positive outlook on life. High self-esteem allows us to have the strength and courage we need in order to deal with the twist and turns and ups and downs of our life, find the positives and fight through the negatives and helps to protect our long-term health and well-being.

Do You Have Low Self-Esteem?

It is believed that having lower self-esteem has been rooted from our childhood days. Our relationships and history with those people surrounding us such as our siblings, parents and friends are the ones who shape the opinion we have of ourselves. We are able to receive a combination of negative and positive messages as we grow up but, as anyone with low self-esteem knows, it’s the negative ones that tend to stick in our mind. The feeling of not being good enough can be reinforced as we get older if it is not dealt with.

The way in which we develop our self-esteem in our adolescence can bring great impact on the future level of our self-worth. The natural personalities that we have can also play a big part. Some of us possess personality traits that can make us more prone to those negative thoughts with regards to who we are and our sense of what we can achieve in life.

Low self-esteem affects us in a number of ways. If a certain person feels that they are not worthy enough, it will reflect on their behaviour. They act in a way that reinforces their own low self-esteem for example by being self-depreciating, telling themselves and others that they’re not good enough.

Even people who outwardly appear self-confident with high self-esteem may be struggling with these negative thoughts and behaviour patterns. They may find it hard to get up in the morning to face their day, perhaps thinking that they’re not up to the job they do or that they don’t deserve to be successful. They may also be very self-critical and analyse everything that they do in their working lives, endlessly running through what went wrong or finding faults, unfavourably comparing themselves to others, and focusing on the negatives rather than the positives.

All this leads to feelings of depression, hopelessness, boredom in life and lack of motivation. Fortunately, there are things practical steps that you can take to improve your confidence and self-esteem.

10 Tips To Help With The Challenges When You Build Your Self-Esteem And Confidence:

  1. Positive affirmations and self-talk challenge your negative thoughts and practice motivational affirmations,
  2. Regular and consistent exercise: helps to elevate your mood,
  3. Stop comparing yourself to other people: trust yourself, don’t measure yourself to other people successes and find out your greatest strengths,
  4. Give yourself a break when you make a mistake: remember we all make some mistakes,
  5. Change the things you can and forget the things you cannot: focus on the positives,
  6. Focus on the things you enjoy: find time do some fun stuff,
  7. Honour your achievements: be grateful of what you have succeeded at,
  8. Create a balance: between your work, home and personal life,
  9. Don’t be critical of yourself: give yourself a break,
  10. Get your family and friends to support you: especially on the difficult days.

Easier said than done?

If those feelings of being ‘not good enough’ have become entrenched, perhaps because you’re suffering from long-term low self-esteem, the steps above may be very hard to implement. If you’ve been self-critical for many years, it’s hard to break this cycle by simply acknowledging that it’s not doing your self-esteem any good.

Therefore it can be helpful to get some additional support to help you break this cycle of negative thinking and change your behaviour. Counselling, such as talking therapies can be useful, as can cognitive behaviour therapies such as hypnosis.

Clinical Hypnosis for improvement of self-esteem is a safe and relaxing process that involves having a direct attention to the subconscious and conscious mind. Its main goal is to identify and challenge the patterns of negative thinking. Aside from that, it also encourages the change of negative to positive thinking with the power of suggestion. A cognitive behaviour hypnotherapist will present to you a number of visualisations, hypnotic suggestions and other related techniques. It also helps you in promoting positive attitudes, thoughts as well as beliefs that support you to have a healthy self-esteem.

When you are in the relaxed and deep state of hypnosis, the therapist will help you break the negative cycle of feeling and thinking, when you see these clearly you will change the habits and behaviour that follow. By identifying your goals, the session will be tailored to meet your needs and suggestions made under hypnosis will be able to promote healthy and long-term self-esteem.

If you would like to discuss the above in more detail, and in confidence, please do get in touch. You can email me on [email protected] or call 0796 715 1790