Category Archives for Stress

Why National Stress Awareness Day could save your life

I know the title ‘Why National Stress Awareness Day’ could save your life sounds dramatic, but it is true.

Stress is called the silent killer

According to the World Health Organisation Of the 56.4 million deaths worldwide in 2015, more than half (54%) were due to the top 10 causes. And the top 2 causes for the past 15 years have been Ischaemic heart disease and stroke. Stress is often a feature of these two causes.

Have you accepted stress as part of your life?

Society has really changed hasn’t it. More families with both parents working, single parent families, caring responsibilities. Expensive houses to pay for, images and expectations to live up to and of course social media to keep up with.

There’s children’s education, clubs, hobbies, social events and physical and emotional needs to attend to.

You might choose to study. Maybe while working, running a home and raising a family at the same time.

Then there is convienience food and spending a lot of time sitting in jobs that require computer work. And a competitive environment for well paid work.

Wow, it’s stressful even writing all that.

Everyone seems to be in such a rush and has accepted that as normal. Have you?

Hence the popularity of retreats!

What impact is this stress having on your life?

You know the drill. Work as hard as possible do everything as listed above. But you are not too worried because yes! You have a holiday to look forward to. Maybe even all inclusive. Everything done for you. You can really enjoy this time to relax and unwind and just ‘be’. You arrive on the holiday and spend the first few days in a vegetated state. Or even worse… ill! You can’t believe it. Where is your energy? And your joy? They seemed to have gone on a different holiday!

This is so common for people who are living in a stressed state most of the time. The body gets a glimpse of ‘stopping’ and it makes the most of it.

Things you may not have noticed as signs of stress

Thing is, when stress creeps up gradually, you don’t always notice it. You take on more and more. Do more and more. And you are so busy you don’t notice some of the symptoms of stress are upon you like:

  • Headaches
  • Muscular pain in our neck, shoulders or back
  • Fatigue and low energy levels
  • Raised blood pressure
  • Palpitations
  • Increased pain thresholds
  • Poor sleep patterns
  • Poor breathing
  • Suppressed immune system  and increased susceptibility to infections
  • Increases in blood sugar and cholesterol levels

 

Don’t ignore the signs

burnout

Left ignored these symptoms can build into bigger problems like burnout, depression and anxiety. It is your body and mind’s way of rebelling against the pressure it’s under.

Once you suffer from these they may affect:
  • Your relationships with family or friends
  • Your hobbies, interests and leisure time
  • Your performance at work, school or college

 

This is the most important point in this blog:

Noticing yourself is the answer to good health. Noticing how you feel. Noticing your energy levels. Your mood. Your interactions with others. How your body feels.

Imagine you had a leaking tap in your bathroom? And you didn’t notice. And it kept dripping and started creating a small flow of water that needed to escape. So it finds a way through a crack in the tiles. And it keeps leaking and leaking. And then there is a funny smell. And you notice but don’t address it. And before you know it you have a damp issue and a big problem to fix. It’s important to notice.

So all I would encourage you to do as a first step is to notice how you feel.

Notice what might cause you stress and then you can work on a plan to reduce the stress in your life. I will be writing a couple of blogs around relaxation which will really help you reduce stress.

 

Take an easy step to reducing stress and relaxing by joining my free 21 Day Wellbeing Challenge

It is called a challenge but it’s easy! I promise you will feel less stressed at the end. Sign up now!

 

 

 

How to relax without a holiday

How to relax without a holiday

This is meant to be the peak time of year when people book holidays. Maybe it’s the January blues or just the desire to go somewhere warmer! One of the main things that people want to do when they go on holiday is to relax. To ‘escape from it all’. But what if you could could ‘escape from it all’ anytime you wanted to?

So what ways do you currently relax? With a glass of wine or a beer at the end of the day? With a bubble bath? With yoga? Everyone’s techniques and strategies are different.

There is physical relaxation and mental relaxation. They are interlinked and often relaxing one, relaxes the other. For example, if you’ve ever had a massage you might notice that when you lie on the massage table you are still thinking about the day’s work, or your kids, or your partner or your mile long to do list but as the treatment progresses, those things seem to ease and you are able to enjoy lovely ‘floaty’ feelings.

Build relaxation into your mindset

But what if you didn’t need to get to the point where you feel desperate for the need to relax on holiday or to unwind with a massage? As a Hypnotherapist, I spend most of my life in a relaxed state (don’t worry, I still get lots done). So much so that when I go on holiday I have plenty of energy for sightseeing and exploring! Because I have built relaxation into my mindset and make it a priority and you can too.

A lot of my clients say ‘they think too much’ or they ‘can’t switch off’ and then they have Hypnotherapy and say ‘wow!’ because it is a truly deeply relaxing state like no other. A state where you can just be and have lovely thoughts and visions in your subconcious (like meditating but better). Once you have connected to this deeply relaxed state, you will want to do it again! I give my clients recordings to listen to at home.

 

Do you have 12 minutes spare to relax?

Just share from this box and you’ll be able to download a fantastic audio that will help you relax. I’ve been told that this is a really easy way to switch off and relax because all you have to do is lie down and listen!

So how else can you relax?

The benefits of relaxation include lowered blood pressure and reduction in the thickening of the artery walls. Also slower age related memory loss and brain-cell deterioration. Being relaxed also improves your digestive process.relaxing water

  • Improve your breathing, Breathing is our life-force and we take it for granted! Just try this. close your eyes and monitor your breathing for a couple of minutes. Then slow it down slightly and notice any difference. “Learn how to exhale, the inhale will take care of itself”  – Carla Melucci Ardito
  • Progressive muscle relaxation. Lie down. Work from up to down your body or down to up. Tense the muscles in your feet and then relax them, then do the same for your legs, your buttocks, your stomach, your arms, your hands and lastly your face.
  • Yoga. There is a 30 minute yoga flow here
  • Try sitting quietly and focusing on your heart. When you have settled, place your hand on your heart and take slow and considered breathes and really connect with your heart.
  • Shake your legs and hands for one minute. When you finish you will feel relaxed.
  • Take a nap.
  • Play some relaxing music.
  • Use aromatherapy  oils around your house. Lavender, neroli and ylang ylang are relaxing.
  • Make a space in your home where you can relax.

Add your ideas for ways to relax in the comments. We would love to hear them.

The important thing is once you build relaxation into your life, it becomes a habit. You mind understands what is required and does it for you more easily. It will soon be second nature:)

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

Quick review of your tenth list list:

Your tenth list was about judgements you might hold. Were there any surprises on that list for you?

Your eleventh list:

Your eleventh list is simply to make a list of ways you can personally relax. Choose things that appeal to you, that fit into your life. Even if you were to relax for 2 minutes every day you would feel benefits in a week.

See you tomorrow.

Honey

x

Do you know what to put on your stress list?

Do you know what to put on your stress list?

Life is busy isn’t it? Home, work, relationships, children, money and all the other stuff.  But being busy doesn’t always equate to stress. Being being can actually give you energy, especially if you are enjoying the things you are doing.

When a task becomes too much to handle, that can cause stress. Targets you can’t reach, a workload you couldn’t finish if you worked 24/7 or a house so untidy you feel like you just want to empty it all into a skip and start again.

You see stress is just the symptom of something else. Stress is a blanket term we used when we are:

  • Out of control
  • Out of line with our values
  • Overwhelmed
  • In conflict

 

But stress is a biggy because it can make you feel like life is too difficult to cope with and really take the wind out of your sails. It can make the most capable people feel weak and vunerable. It can be difficult to see a way out or to muster the strength to pull through. Triggers for stress are different for everyone but include:

  • Caring for parents
  • Relationship problems with partner
  • Parenting
  • Problems with friendships
  • Problems at work
  • Health issues
  • Money problems
  • The past
  • Lack of direction

 

Quick review of yesterday’s list:

Yesterday you wrote a list of things you could do to like your job more. How did that work out for you? Can you see how the things on your list could make a difference?

Or maybe you didn’t write that list because you love your job!

 

Your fourth list:

The fourth list you are going to write is your ‘things I feel stressed about’ list. Make a list of things that make you feel stressed out. The answers might surprise you. just get them all out of your head. Once you have your list try to label the things that stress you with how they make you feel. It might look something like this:

Cause of stress Makes me feel 
Arguments with partner Angry
Housework Busy
Unrealistic deadline at work Angry
Travel for work Tired
Children’s behaviour Angry
Overweight Worried

 

You will see from the example that the main feeling is angry. Anger puts the body under strain.  Your energy is likely to suffer and you will probably be less productive and achieve less.  The feelings of anger will ripple throughout your life. Anger can be built up over time but the good news is it can be eased and make a massive difference to your whole life once you have learned how to control it.

You are not alone. A lot of people feel like this but with help you can learn strategies to feel different. As a Hypnotherapist, I can help you understand your feelings and alleviate any feelings of anger, sadness, depression or anxiety.

See you tomorrow.

Honey

x

Why would a Worthing based Hypnotherapist that usually helps people with stop smoking, anxiety, weight loss, stress and depression blog about lists?

This is a great question 🙂 I use a blend of therapies to help my clients including Hypnotherapy, NLP, tapping, Reiki and life coaching. I work at a deep level with my specialism of depression. I use different techniques to suit each individual because people are so different.

Words have such power and often come from our subconscious. Writing things down and labelling things with words can really help us shift the past and get excited about the future. This means we are healing, growing and goal setting all at the same time 🙂

The power of words never ceases to amaze me. Kind words can change lives, giving words to our thoughts and feelings can help us understand ourselves, changing the words that we thought were true can create new possibilities. Words can connect us to ourselves and to others.

The working mums easy recipe for a stress free life

The working mums easy recipe for a stress free life

Do you feel stressed? Maybe you have a stressful job or you find raising children stressful. Or are you just very busy and no one really understands that stress is unavoidable for you?  Maybe you feel like stress is just the norm and you need to ride it out, wait for the children to get older or wait for retirement.

Being stressed due your circumstances is actually a bit of a myth. Some people can cope with a lot going on and not feel stressed at all. Others feel stressed more easily. The difference is the way we handle our minds; that is our thoughts and how we respond.

What is true is modern life is getting busier and busier and mind management might not be at the top of your to do list. A lot of people now make time to work out and keep their body fit as they have realised they can be stronger and healthier for longer when they do this. But the mind needs work do. It controls the body after all!

Maybe you don’t often find time to cook. There are plenty of tasty things available that you don’t need to cook right? But how about a recipe to reduce your stress? That doesn’t  take a lot of time and effort. That you have all the ingredients for already. That will be delicious when you savour it and you will be delighted that you discovered it.

 

Preparation time

You brain is constantly being reshaped throughout your life by your experiences and thoughts. You can weaken or strengthen pathways in your brain by the thoughts you have. The more you worry or stress the stronger those networks get. But if you focus on being calm or positive, these pathways can also strengthen (even when you feel overwhelmed).

There is a part of the brain called the Amygdala which manages your fight or flight response and the productions of stress hormones cortisol and adrenaline. Although the Amygdala is two small almond shaped areas of the brain (the structure is actually a bit bigger) it is very important and powerful. Mindfullness and meditation are great techniques for focusing attention and awareness so the Amygdala has less control. Regular meditation settles your mind and helps you manage your emotions more effectively. Regular meditation and mindfullness practice reduce the size of the Amygdala (your brain almonds).

It should only take about 10-15 minutes a day to meditate or practice mindfullness but in my experience of treating stress as a Hypnotherapist, a lot of stressed people won’t find the time. Or they can’t do it by themselves. Or they haven’t truly felt the benefit of deep relaxation because if they had, they would want it again!

Cooking time

To change your state from stress can just a couple of minutes with the right recipe. For a deeper relaxation and to let go of what’s worrying you or stressing you takes about half an hour.

Serves

This dish is best served to those that are feeling stressed, worried or overwhelmed. If you are having trouble sleeping, concentrating or feeling any of these physical symptoms as a result of stress you need to make this recipe:

  • Heart racing
  • Sweaty
  • Red face
  • Shaky
  • Nauseous
  • Uncontrolled breathing
  • Finding it hard to concentrate
  • Dizzy
  • Upset
  • Mood swings

Ingredients

The ingredients to a calmer life are super easy to get hold of! You need:

  • A body
  • A brain
  • A quiet place (although once you’ve got the hang of this recipe you can whip it up almost anywhere)
  • A relaxation recording
  • Candles if you like that sort of thing
  • Good intentions

 

You will also need

If you would like to relax and feel good in 12 minutes you can get my free recording by signing up here. This recording will be yours to keep and can be listened to whenever you want to feel relaxed and refreshed. This is the equivalent to a guided meditation or mindfulness session.

Nutritional information

One in 4 people will suffer from a mental health issue. Prevention is key. By learning to manage your stress you will lower your chances of suffering or continuing to suffer in these areas

  • Depression and anxiety
  • Weight problems
  • Auto immune diseases
  • Skin conditions, such as eczema
  • Heart disease
  • Digestive problems
  • Sleep problems
  • Cognitive and memory problems

 

If you already suffer from any of the above you will no doubt have noticed how they are aggravated by stress.

I don’t know if you know any stressed people but you might have noticed that they can’t engage properly as they are so caught up in their own stress. They may be fractious, unsettled and rushed. Stress can affect relationships greatly.

Directions

So what’s the recipe? How do you make this stress free life?

1 – Know or admit that you are stressed. Don’t fight it. It is not a sign of weakness, in fact you are being strong by taking control of your own thoughts and emotions and managing your health to prevent something nasty.

2 – Own your stress and the management of it. This is a really important step in making changes and applies to weight loss, stop smoking and depression too. When you own your problem, you are becoming accountable and are responsible for the making things better. You will also get great satisfaction and sense of achievement once you have overcome the issue. Changes last if you own them and learn strategies and techniques for making changes yourself.

3 – Find something that works for you. There are numerous books, audios, online programmes, mindfulness classes and courses. But just like there are many types of recipe for paella, there will be some you like more than others and then you will find your favourite.

4 – If the recipe doesn’t work. Modify, find new ingredients and try again. The number of clients I get that say they tried mediation or mindfulness and it didn’t work. Then we do Hypnotherapy and they are amazed at this relaxation that becomes theirs! Once they have connected to that calm place they will want to get back to it and make it their mission to do so. Maybe with my help for a few weeks, but then I teach them self hypnosis and off they go. I give my clients personalised recordings to listen to whenever they like.

5 – Make it often. Make it your signature dish. Savour the flavour and welcome it into your life. Tell other people about it and share the fantastic flavour of calm for a more creative, productive and enjoyable life.

Summary

calm

The thing with stress is that people think that it’s part of modern life. And another misconception is that you need to be busy and ‘switched on’ to be effective. This is a complete myth as being calm and in control can give you better creativity and ideas and make you achieve much more (without the angst).

Mindfulness has become popular but Mindfulness, Meditation and Hypnotherapy have similarities in that they all work on slowing the brain down and accessing our subconcious. Hypnotherapy is different in that it can make changes in the subconcious by taking things that are not useful away like phobias, anxiety, smoking and overeating and putting more useful things in like calm and confidence. Hypnotherapy achieves a much deeper level of relaxation than the other practices.

Commit to making changes that will make you feel lighter and brighter and put you back in control. Become accountable NOW.  All the power to manage your mind is in you, you just need to learn how to do it and practice often. This can become part of your life.

This is your recipe for a stress free life. You can tweak it, add flavours and spices of your own choosing to really make it your favourite dish.

The cherry on top

If you are feeling stressed and would like to change how you feel, connect with a deep sense of calm within yourself and understand how to manage your thoughts then email me for a free 20 minute consultation. Even after 20 minutes, you will feel different!

Hug (which are known for being calming)

Honey

 

 

 

 

 

 

 

 

 

 

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