I am a Clinical Hypnotherapist specialising in Solution-Focused Hypnotherapy in and around Mid Devon. I have always worked in a supportive role and I am passionate about helping people reach their potential. I set up my business after I discovered the power of the mind through hypnotherapy. I trained at CPHT and I am fully insured and enhanced DBS checked.
I hope you have enjoyed the good weather over the Easter Holidays and the extra hour of daylight, it makes such a difference.
I’m excited to be able to offer face to face appointments from 12th April providing the Governments road map continues to go well. It will be so nice to see clients both old and new face to face whilst still implementing social distancing and precautions in place from previous lock downs. I will still offer online appointments as this has proven to be useful to those further afield from me and those less mobile.
Its an exciting month too for my best friend Caron who has published her first book. She has worked incredibly hard and it’s a great book that has been written from personal experience. Caron also runs a thriving successful business as a Divorce and Separation Coach specialising in Domestic abuse.
Her book is full of useful information explaining domestic abuse in all its forms. It contains simple, practical and effective strategies and techniques to move forward, rebuild and recover that will leave you feeling empowered. This book can be used as a helpful tool to start that conversation around relationships and mental health with adults and young people. Here is the link to the book , its great value at £9.99
Abusers don’t change, their victims do – either because they finally get the courage to leave and the abuser finds another, or worse the victim gets injured. If you are worried about a new partner and want to see if they have been reported for domestic violence, you now can under Claire’s Law. If you are worried about anyone you care about, please do not wait to offer help. You are not interfering. You may even save a person’s life. National Domestic Abuse Helpline – 0808 2000 247
Hypnotherapy can support you to take back control of your thoughts and your life, to build confidence, self esteem and get the real you back again, empowering you to move forward into future relationships confidently in the knowledge you deserve a loving , stable relationship. Hypnotherapy can help you heal, to relax, reduce and manage stress. I have worked with many victims of domestic abuse and have volunteered co-delivering the Freedom Programme in the past and understand well how all the tactics used by perpetrators can leave you feeling.
If you feel you would benefit from an informal chat or would like to book your initial consultation please get in contact on 07516 962361.
Thank goodness the weather is on the up ! The sun has been shining and its been dry, yes there have been some frosty mornings but Spring is on its way. There are signs of life in the garden with the daffodils out and tulips sprouting nicely and the birds have been busy singing and looking to make their nests.
For details on the steps out of Covid please use this gov.uk link:
COVID-19 Response – Spring 2021 (Summary) – GOV.UK (www.gov.uk)
Face to Face Appointments Are Back
The other good news is that we now have roadmap from the Government helping us come out of the Covid lockdown slowly and steadily and fingers crossed this goes to plan. Providing all goes well the exciting news is that I’m open for face to face appointments from 12th April and I cant wait. Online is great and just as effective but it’s not quite the same as working with a client in person , I love , love , love it.
Hats Off To Those Home Schooling ! Well done to all those parents and careers that have been home schooling, having to juggle working from home , schooling , running the house, the shopping , cleaning , tidying up, You have done a great job. Good news for many is that the children and young people have gone back to school and many can’t wait however its not the case for all so here’s some tips to help if your loved one is feeling anxious.
Hypnotherapy is considered to be a very effective treatment for anxiety and stress. It continues to become increasingly difficult to deal with. Recent reports show over 9 million people suffer from anxiety during their lifetime. Many people have heard of the fight/flight response, this is a primitive response , which is necessary for modern day living.
Solution Focused Hypnotherapy uses proven techniques that work, and you will be given explanation as to how stress and anxiety is created and why we suffer the way we do and what we can do about it. During therapy you will learn how to prevent / manage negative thoughts and stress, and how to deal with situations effectively, how to prevent anxiety and stress escalating in a positive way.
If you or someone you know needs support hypnotherapy can help with many issues, the free initial consultation is available to find out more, just give me a call to have a chat or to book on 07516 962361,
At this time of Lockdown 3 many are finding it harder than ever and those who would consider themselves well are also seeing differences in their feelings, thoughts and behaviours. Its important that we look after ourselves, each other and keep supporting those on their own.
One of the things I really like to do is spend time outdoors walking, running and just sitting in the warm sun with a cup of tea listening to the birds singing their hearts out. Its nice to get out at lunch time for some fresh air and get away from the screens for a while.
Back to Nature, it can really help your wellbeing.
Spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing. For example, doing things like growing food or flowers, exercising outdoors or being around animals can have lots of positive effects. It can:
Online Hope Programme for people living across the South West
The HOPE programme in Devon has gone digital and is available (and FREE!) to anyone living in the South West! From February 2021, the NHS and Hope For The Community CIC are running 12 digital courses running in 2021 and these are available to anyone struggling with a long term condition, mental illness or with lockdown in general, this also includes people now living with symptoms of Long Covid.
Hope aims to teach you how to become more relaxed, improve your confidence in setting positive goals, learn stress and fatigue management skills and explore any worries you experience when living with long-term physical or mental health condition.
The digital HOPE programme is different to the face to face and virtual course as it is available 24/7 for 6 weeks meaning participants can complete the programme at their own pace but still with full support from trained facilitators.
Focuses on you and your wellbeing
Learn whenever you like, at a pace that suits you. Please note that the course is not delivered in a way for people to be on “at the same time”
You can access the course on desktop, tablet or smartphone. (Wi-Fi needed)
cover topics like: smarter goal setting • priorities and values • living positively • character strengths • physical activity • eating well • managing stress • coping with fatigue • finding things to be thankful for.
The course includes quizzes, worksheets, audio and video materials, interactive gratitude and goal setting and social networking via email and forums.
Hypnotherapy can help you identify positives, take back control and cope with the day to day changes, ups and downs that every day life can throw at us. Online sessions are effective and can help those who are shielding or want support at home to start off with.
For your free initial consultation or to find out more please get in contact on 07516 962361.
I trust you are safe and well and have enjoyed or made the best of a festive time that will have been quite different to what we have been used to in the past, it will be remembered that’s for sure ! I know over the festive period I’ve eaten and drunk more so now’s the time to get back on track with a healthier diet, back to exercising and getting rid of those “corona festive pounds” I’ve put on. It can be hard to get started again but the first step is a good one to start with, the rest will follow !!!
How are your New Year’s Resolutions going? We’re making our way through January and many of us may be finding it tough to stick to the promises we made at the start of the month as well as cope with another national lockdown that maybe affecting our mental health.
Perhaps you’ve vowed to give up smoking or maybe it’s a healthier lifestyle, or better financial control, or finally tackling that fear/phobia. It’s also becoming important for a lot of people to find a good balance in their lives – getting outdoors more, cutting down on technology, meditating and practising yoga. These goals are realistic and manageable, and we know if we achieve even one of these goals it would make us feel a lot better.
Is it time that you took back control?
Whatever it is that you want to achieve this year, you may find that hypnotherapy is a great place to start. Solution Focused Hypnotherapy can help you to focus positively on moving forward, build your confidence, and sharpen your intent, so that you are in a much better place to achieve what you want to achieve. We can set realistic weekly goals, and using the power of trance, we help you visualise exactly what it is that you want, allowing you to take the steps that are right for you. We can also work on reducing stress and anxiety issues, depression, PTSD, IBS, obsessive thoughts and behaviours and a great number of other conditions and symptoms.
Solution Focussed Hypnotherapy is a positive, and powerful tool. You can make life-changing strides forward with increased confidence, calmness and control. I offer a FREE Initial Consultation to discuss how hypnotherapy can help!
Top ten tips to help you stay on track with your goals.
Set realistic goals.
Plan and prepare well.
Make sure you really want to make the change, and you are not just doing it for someone else. tell someone about it , that way its happening !!
Don’t rush, it’s not a race.
Don’t repeat the past.
Make sure you have the right support around you.
Tick off your achievements.
Don’t be too hard on yourself.
Enjoy the journey!
Online or Face to face ? Online sessions are available as face to face sessions have been put on hold for the lockdown. Online hypnotherapy sessions are as effective as face to face and can allow you to get support whilst staying safe. For more details please contact me to discuss this.
Are you looking forward to Christmas or are you dreading it? Some people will be counting down the days in excited anticipation, whilst others will be wishing it was all over? It can be a particularly difficult time for those people who have lost loved ones or where separation of family members can be highlighted, causing further distress. Christmas is a time for re-igniting many emotional thoughts and feelings for many of us.
I really enjoyed reading this article by a fellow hypnotherapist, Katherine Finn so thought I’d share it with you. In addition, I have put some hints and tips together to help you feel more relaxed, calm and in control during this festive period and to focus on the positives and what’s important……..
Finding Your ‘Happy’ This Christmas
I appreciate that even for those of us who usually look forward to the festive season, 2020 continues to challenge us – requiring us to compromise and adapt our hoped-for plans. But does this mean we are also forced to lower our expectations and restrict our opportunities for creating and sharing the magic of Christmas? I suppose it depends on what ‘Christmas’ means to you.
Perhaps if 2020 does have a silver lining, it’s the opportunity we’ve had to re-evaluate, prioritise, and appreciate the simple things in life – an ‘attitude of gratitude’ for the things and people we can sometimes take for granted. Plus, our constant attempt to focus on what we can influence and our recognition of the benefits in doing just that.
We’ve been asked repeatedly to practise thinking, acting, and interacting in a positive way – despite the pandemic – and what better time to reflect, acknowledge, and celebrate your personal strengths and the qualities that have helped you through this testing time?
Christmas may not be ‘normal’ this year, but perhaps you can utilise your skills to create a different recipe using the ingredients you have to hand. Let’s take back control with our imaginations, our creativity, our sense of humour, and our values – all of which are priceless, yet can be gift-wrapped to share with others at no expense. Small acts of empathy, kindness, and compassion can make a big difference, and they can bridge a physical gap allowing us to reach out and connect with one another. And it doesn’t stop there – there’s often a wonderful ripple effect and you’ll notice a rewarding bounce-back, which, in turn, gives you a lovely boost.
Solution Focused Hypnotherapy helps you to combat feelings of anxiety, frustration, and low mood and gives you the tools to find your way into the best mindset possible – so that you can cope better, whatever the situation. Solution-focused hypnotherapists work on the premise that “problem talk creates problems, solution talk creates solutions” (Steve de Shazer). Using your imagination to your advantage is therefore key because neurons that fire together wire together and map new neural pathways in your brain for your thoughts, feelings, and behaviour to follow.
You can start now by putting any frustrations, stresses, or worries gently to one side and instead visualising what you wish for this Christmas – concentrating on what is possible and within your reach. (Written by Katherine Finn)
Hints and Tips for Coping & Enjoying Xmas.
Keep things in perspective
On the run up to Christmas we often put ourselves under a huge amount of stress, emotional, financial pressure in trying for it being perfect – but try not to expect too much of yourself or others. Remember its one day.
Do one thing at a time
I love a list and it can really help you to prepare for Christmas. Work your way through the important ones first crossing them out as you get them done, this is so rewarding. Just getting started can be tricky but then your off.
Ask for Help – Family including the children and guests can all help towards making your Xmas a good one and involves them , takes the pressure off of you and guests often like to help so let them ! Whether its bringing something , helping prepare,, laying the table, washing up, take the load off of you and enjoy Xmas you deserve as much as them.
Self Care – Take time out for YOU
Take even 5 – 10 minutes and do something for you not to do with Xmas. Read a book, listen to your favourite song, get your nails done , if you can have more time, treat yourself to a long bath, a massage or watch a good film.
Live in the moment
Don’t dwell on the past or worry about the future it will drain your much needed energy. Easier said than done but focus your mind on the present and what is positive and what you are grateful for.
Talk about your anxieties
Talking with someone about the things that are worrying you can help you to realise that some of them aren’t so important after all.
Don’t have a competitive Christmas
Don’t be sucked in by social media. If you believe social media, everyone else will be enjoying merrier, better decorated, more delicious, better planned Christmas than you, Don’t be fooled. Although it can be fun to swap festive wishes online, a core driver of social media is the instinct to show off and out-do others. Don’t try to keep up, do your own thing and leave them to compete on social media.
Limit alcohol, eat well and keep active
It can be tempting to turn to alcohol to cope with stress, loneliness, but alcohol is a depressant so limit your intake to within safe guidelines and avoid too much sugary food, which can leave us lethargic and feeling low. Eat plenty of vegetables, fruit and lean meat, and drink lots of water in between the occasional festive indulgence. A brisk 20 minute walk will release endorphins, helping you feel relaxed and happy, as well as boosting your immune system, helping you avoid seasonal viruses.
Helping others or performing small acts of kindness is great for our own mental wellbeing. Consider some festive volunteering, check in on someone living alone mindful of social distancing, maybe take a festive treat to a lonely neighbour, cook them a meal, or even tie a wrapped gingerbread Xmas tree on the door of each house in your street. Try it – you’ll feel good!
Avoid using screens (smartphones, tablets or laptops) before bed as they disrupt our ability to sleep – try reading instead – and don’t sleep with a television on. Avoid coffee, cola and energy drinks for a few hours before sleep; caffeine is a stimulant and can stop us sleeping but recent research shows that it also resets our body-clock, postponing our sleep and subsequent wake times. A dark sleeping space will really help and try to relax before bedtime by listening to my relaxation audio MP3 before you go to sleep each night (If you need a copy just email me and l will send it over)
The simplest mental wellbeing trick of all. Whenever you feel stress or anxiety building, concentrate for a minute or so on taking slow, steady, deep breaths, emptying your lungs as much as possible in between each breath. Breathe in for four counts and out for six, in through your nose, out through your mouth.
“HANGXIETY” A few drinks can relax you – but, says scientist David Nutt, that morning-after feeling is the booze playing tricks with your brain
Ever wondered why you feel so awful the day after a few drinks?
It’s not just the headache or the sicky, nauseous feeling, it’s the niggling idea that you did or said something you wish you hadn’t. The worry of the morning after. The hangover anxiety, or ‘hangxiety’ as it is rapidly becoming known.
Well it’s all to do with the effects of alcohol on our GABA receptors. GABA is an amino acid produced in the brain that acts as a calming factor by supressing nervous activity. (That’s gamma-aminobutyric acid, if you want the full name!) Alcohol stimulates the production of GABA, which means that to begin with we feel happy and relaxed as we enjoy those first couple of drinks.
David Nutt, a professor of neuropsychopharmacology at Imperial College London, explains in an article in The Guardian that after those first few drinks, a second relaxing effect takes place. We start to block a transmitter called glutamate, which normally excites the brain and causes anxiety. Therefore, increased GABA levels and decreased glutamate levels form a brain environment that leads to us feeling very chilled out and cheerful
Unfortunately (and I’m sure you know what I’m going to say), there is a problem. The chemicals in the brain are now well and truly out of balance, and the body responds by trying to correct the imbalance. So, it attempts to reduce GABA levels, and up glutamate levels. Then you stop drinking, and once again your levels are out of sync. This time Gaba is very low, and glutamate high, resulting in those unpleasant feelings of anxiety. These feelings often begin when we are asleep, causing us to wake in a state of stress after about four hours or so. Professor Nutt says it then takes a day or two for our neurochemicals to return to normal.
Interestingly, because glutamate is also involved with forming and laying down memories, this process is adversely affected by alcohol. Nutt says, ‘once you’re on to the sixth or seventh drink, the glutamate system is blocked, which is why you can’t remember things.’ And, of course, not remembering what happened the night before also adds to the feeling of anxiety.
So, what does the Professor recommend ? Well its certainly not a hair of the dog! This can potentially lead to a ‘cycle of dependence.’ The obvious solution is to drink less if you want to avoid hangxiety, as well as the other problematic effects of a hangover.
I trust my blog finds you well. The clocks have changed and the glorious colours of Autumn are all around us. As we face another lockdown together we should try and take pleasure in the positive things around us and the good things we do have. If you are worried about the negative effect the lock down may have on your mental health or those close and important to you here are three things that may help.
Try and exercise a bit each day, outside if possible and get some of that nice Autumn sunshine at the same time. Its important to be realistic and build up steadily.
Keep a gratitude/positive diary, List three different things each day. For example what do you have? What’s been good, What did you enjoy, what has gone well. You can look back on these as a reminder / motivator for those days you need a boost.
Keep in contact with friends, family and loved ones, make that call you have been meaning to make for a while. Interacting with each other is really important and helps us cope better.
Our young people are back to school/college and the nights are drawing in, its getting colder and it seems even harder this year having to cope with the ever changing world of Covid 19. If you are you feeling a little gloomier, you are not alone. During Autumn experts say that anxiety and depression can get worse.
Many people in the UK are thought to be affected by SAD (Seasonal Affective Disorder) (SAD) between the months of September and April, according to NHS figures, up to one in fifteen.
What is Seasonal Affective Disorder (SAD)? SAD is a type of depression that comes and goes in a seasonal pattern. The exact cause of SAD is not understood but it is often linked to the reduction in light during the winter months. It’s this lack of light that is thought to affect the part of the brain controlling sleep and energy. Symptoms of SAD can be low mood, lack of interest in daily to day activities, feeling irritable, tired and weary, sleeping for longer and finding it a struggle to get up in the morning, craving food (often the unhealthy options) and putting on weight.
Even for those not suffering from SAD Autumn and Winter can be a struggle and there is a few weeks yet until the next bank holiday over Christmas. Evidence shows that the sunshine really does help us feel better, people seem more able to cope when the sun is shining and we feel good.
What can help? Try to change your lifestyle a little so that you are exposed to as much natural sunlight as you can. Exercising regularly can really help to improve your mood and reduce stress levels. Start off with a short walk perhaps it’s a start, take the first step, it can be a hard one but an important one and you can do it…go for it. Grab some sun when you can and enjoy a cuppa outdoors in the warm morning sun.
Special light boxes are available which can be used to simulate exposure to sunlight. Practicing mindfulness can help beat the winter blues. Talking therapies such as hypnotherapy are an affective treatment. If you think you may be suffering from poor metal health it’s always a good idea to consult your GP.
Gift Vouchers Available
Now is the time to get planned and organised for Christmas and start looking for gifts for those who are important to you.
Hypnotherapy is relaxing, natural and can help with many things from anxiety, insomnia, fears and phobias to taking back control, improving confidence and getting the real you back again.
Why not consider giving them a voucher ? A unique gift from you to them that may change their life, help them get over a fear or phobia. Whatever their goal we can find a solution moving forward without dredging up the past.
I can adapt and change their voucher as you need it to be, if you’d like to discuss an idea please get in touch on 07516 962361 or email me.
PNI !! Psychoneuroimmunology or PNI for short !!
This training is part of my Advanced Hypnotherapy Diploma (Level 5) . I really enjoyed learning more about how our psychological, neural (brain) and immune processes interact to shape our health and behaviour. How the body and mind are connected and reflect each other, how we improve our health with positive thoughts, and how our psychological wellbeing affects our physical health? Its fascinating and so powerful and with hypnotherapy our techniques can help boost our immune system and hep with many conditions including CFS, ME and Fibromyalgia.
Celebrating 10 years Supporting Solutions this month.
AfSFH are the ONLY professional association dedicated to the discipline of Solution Focused Hypnotherapy (SFH) and by being a member I am required to demonstrate to the public my high level of commitment and professionalism to my clients, my practice and also my own ongoing development.
I am proud to be a part of an organisation that is dedicated to promoting high standards in Hypnotherapy. Solution Focused Hypnotherapy is a unique and effective therapeutic discipline in its own right and AfSFH are here to represent, support and educate everyone who is interested in this powerful approach that has helped countless numbers of people around the globe.
Enjoy those Autumn colours, if I can be of any help please do contact me.
” Sometimes you just have to take a deep breath,……….. relax and let things go. Focus on what matters to you and who matters in your life. The rest will work itself out.
Just take one step at a time”
Its been a busy month for us all!
We have all been adapting and changing to cope with Covid restrictions as they change on a regular basis, our young people have gone back to school/college and this alone can be stressful for them as well as their parents/carers. My previous blogs can help you with tacking these issues, (the links are below for ease)
For me its been busy which is great,
Firstly, I’m pleased to announce I have completed my Calm Pregnancy and Birth training which was fantastic, enlightening and I can’t wait to share my knowledge. (more details below)
I’m having to restrict my face to face appointments to ensure deep cleans are completed to manage the risk of spreading Covid 19 so I’m operating a waiting list.
Online sessions are going well and are just as effective as face to face but do help to accommodate those who can’t get to me for many reasons.
October has come around quicker than ever, however, I love this time of year with all the lovely colours as Autumn sets in. Whilst walking our dog it made me think of acorns and oak trees !!
From little acorns grow strong oak trees and we all have that potential. Imagine YOU are an acorn. If you provide the right conditions and circumstances that exceed and fulfil the needs of an acorn, that acorn, YOU canbecome a magnificent oak tree, standing tall and strong with roots that go down deep in the ground that give the inner stability needed to live life to the full, weather those storms and deal with life’s ups and downs.
The challenge is that we can feel attracted by the skills and features of others. We usually think they are better equipped, more talented or more successful than we are. Others can look much more impressive than us, more flexible, much stronger, or better rooted. We look at others and want to be like them. So, we start to struggle. Others around us can project their views on us and what is best for us and try and shape us into something they want, not what we want. This may confuse us and may lead to chaos, insecurity, unhappiness, even identity crisis and we can lose confidence , self esteem and end up saying yes to things when really we want to say no.
You can become an oak tree. Inside, you are going to be an oak tree, no matter the conditioning, affirmations, training, hearing what others say and so on. It can take time to recognize who we are and what we aspire for. It takes time to accept ourselves and know ourselves. It takes courage to look behind the veil of conditioning, society and cultural norms, pleasing family and others and so on. It takes courage to accept who we are: our consciousness, our past, our deeds, our ideas, our purpose and our vision.
Through quieting of the mind, relaxation, you can start to listen to a little voice inside you. You, who wants to emerge from the shells of an acorn into a powerful, strong oak tree. Its time to let it happen.
Hypnotherapy can help you to achieve what you goals you want to achieve at your pace. We use the natural state of trance that is a relaxing and calming experience where you remain in control at all times. Solution Focused Hypnotherapy is what it says on the tin so there’s no need to delve into the past. Focus on the positives, the strengths that you have, reach your aims and desires and full potential.
I offer a free initial consultation so please do give me a call to book on 07516 962361 or if you’d like to talk it through first that’s fine too.
Calm Pregnancy and Childbirth
Pregnancy is an exciting time for most women, however, some women find it stressful and a time of worry.
Using hypnotherapy I can help you relax and enjoy your pregnancy and birth, a precious time. It has been found that after 17 weeks the stress hormone cortisol can be found in the amniotic fluid at the same levels as in the mothers blood! So its never too early to start hypnotherapy so give me a call.
Hypnotherapy during pregnancy is growing in popularity since it’s a natural process and it has no negative side effects and it can be used safely in pregnancy when a women’s other options are limited. I can show you and teach you self hypnosis to help you keep calm during labour. If you’re scared, anxious and worried your body will respond accordingly, producing hormones such as adrenaline that will make you tense your muscles more. This means your uterus has to work harder to contract and relax.
With effective hypnosis, your breathing is more steady and even, which means more oxygen is reaching you and your baby. Increased oxygen stimulates the production of oxytocin (a hormone that controls contractions or surges as I call them) and endorphins (the feel good/good mood natural chemicals that runners talk about). The ultimate goal is for you to have contractions that are more effective and less painful.
You can start calm pregnancy and childbirth at any stage. If you’d like to talk it through before booking your free initial consultation please do, contact me on 07516 962361.
This is a really interesting article. It looks at the benefits of movement and exercise and is written by a fellow Solution Focussed Hypnotherapist, Sarah Stanley.
Imagine if there was a pill that would make you healthier, smarter, and happier! A pill that made you age more slowly and even improved your memory! I think there would be a pretty long queue, even if you did have to stand 2 metres apart!
But is there another way to achieve these fantastic outcomes?
We human beings are complex beings. To function at an optimal level, a number of things are needed. Nutrition, sleep, meditation, continuous learning, stress reduction, and human connection all play a part.
But there is one overwhelming factor that keeps us functioning at our best, and that is movement.
The Brain-Fitness Connection
Dr Ratey MD Harvard has established himself as one of the world’s foremost authorities on the brain-fitness connection. He says:
”Movement moving your body, moving the muscles, pushing yourself to do something more than you did before, boosts our capacity for focus and learning and lifts our mood, not unlike taking a little bit of Prozac and a little bit of Ritalin”
Exercise is proven to be one of the most effective ways of regulating our emotions.
Reduce stress and anxiety
Promote good physical and mental health
Optimise our cognitive function and our ability to learn and process
Reducing Stress and Anxiety
Physical activity is nature’s way of preventing stress. Exercise can ward off the negative effects of chronic stress and even reverse them.
Studies show that people who add physical activity to their lives become more socially active, increasing their confidence and helping to build social connections.
The recent government report from ‘Moving Communities’ shows that the growth of group exercise in the UK has provided much needed social connection and feelings of togetherness, which are so important in reducing loneliness.
Improving Your Health. And Looking Younger!
Exercise increases your heart rate, which means more oxygen is pumped to the brain. This increases the plasticity of your brain and encourages the growth of new brain cells.
By increasing blood flow, sending more oxygen and eliminating waste, exercise also helps to keep skin healthy and looking younger. Plus, you get all the benefits of increased muscle tone and flexibility, and improved sleep quality.
And of course, exercise also helps you maintain a healthy weight, reducing the risk of developing certain types of cancers, cardiovascular disease, and diabetes.
It is also likely that your diet will improve as you become more physically active.
Boosting Your Brain – Improving your memory and cognitive function
For me, the most exciting benefit of more exercise is the activation of BDNF.
What is BDNF? BDNF is ‘Brain Derived Neurotrophic Factor’. Otherwise known as fertiliser for the brain!
BDNF is a powerful little protein that stimulates the production of new brain cells and strengthens existing ones. It helps to increase the size of the hippocampus, an area of the brain that plays an important role in memory and learning.
Low levels of BDNF can be associated with depression, anxiety, and memory and brain degeneration. Therefore, it’s not surprising that BDNF is a popular ingredient in mood elevating drugs.
In order to increase our production of BDNF by natural means, we need to stimulate the cells. And research shows that the best way to do this is to establish a regular exercise routine.
As little as 30 minutes intensive exercise three times a week can significantly increase brain function. For example, power walking, cycling, or running.
This is a great starting point achievable for most of us! But, if you want to maximise your brain’s potential, add a skills-based exercise. The brain wants to learn. If we don’t challenge it, atrophy and shrinkage can set in.
Skills-based exercise strengthens and expands neural connections. The more complex the movements the more complex the brain connections. Ratey 2010, states that skills-based exercise will activate areas of the brain areas that:
“control balance, timing, sequencing, evaluating consequences, switching, error correction, fine motor adjustment, inhibition, and of course, intense focus and concentration.”
Skills-based exercise includes dance, tennis, football, and boxing! If you prefer something more gentle, try yoga, Tai Chi, or Pilates.
If you are struggling with a mental health issue, exercise may be the last thing you feel like doing. But if you can find the motivation to take that first step, the benefits can be really powerful.
As with any new goals, the best advice is to start small. Build your fitness slowly. Walk before you run. Find an activity you enjoy and make it a regular part of your routine. One of the best things about physical activity is that there are many options. You just need to find the one that suits you.
And get support if you can. Someone to share your challenges and achievements with. This can be a great motivator and help to keep you on track.
If you need help with motivation to get started , contact me for a FREE initial consultation on 07516 962361.
COVID 19 – ADDITIONAL TERMS AND CONDITIONS FOR FACE TO FACE SESSIONS
I’m really pleased to be able to offer face to face sessions from 1st Sept. (Subject to further Government Lockdowns)
I have put in place the following guidelines from the Association of Solution Focused Hypnotherapy (AfSFH) for everyone’s safety. Where possible online sessions are still the preferred method of therapy to lower risk and threat of Covid-19.
At all times, I will observe strict hygiene practices for my clients, myself and others to prevent us or others becoming infected. The Government have allowed the ‘1m plus rule’, which means that people can be apart by 1m distance provided I use a visor. However, please note that keeping at least 2 metres distance from others is still preferred and lowers risk. The use of face coverings is advised in small spaces where maintaining social distance is difficult.
I am fully insured and have carried out a full risk assessment of my working environment. Social distancing measures and hygiene/infection control measures are in place. I will have received clients consent before each session. You the client are asked to understand, adhere and consent to the following:
FOR THE CLIENT
You acknowledge that in spending more than 15 minutes with me in a face-to-face session that this would be deemed as a ‘contact’ in respect of the UK Government’s Test & Trace system and agree to be contacted as such.
Any client using public transport or getting a lift with someone outside of your household to get to their appointment are acknowledging that they are increasing their potential risk of transmission of COVID-19.
If you are in the moderate risk group you are consenting to face to face therapy with the knowledge you are at increased risk compared to online sessions
You must declare if you are a client in the vulnerable/high risk /shielding group or live in a household with an individual that’s high risk etc. If this is the case then I’m sorry but no face-to-face interaction can take place and all sessions must be held remotely for your safety.
24 HOURS BEFORE THE SESSION/SYMPTOM DECLARATION
Clients being seen face to face are required to make the following declaration 24 hours before each session takes place. This must be made in writing online by email or via text. (Verbal declaration is not sufficient):
That they have not experienced any COVID-19 symptoms in the past 7 days.
That no one in their household has experienced any COVID-19 symptoms in the past 14 days.
That they have not been asked to self-isolate as part of the UK Government Test and Trace program within the last 14 days.
Clients are required to notify me 24 hours before their session to confirm they or anyone they live with has symptoms.
ON THE DAY OF YOUR APPOINTMENT
Clients will be asked to confirm they have no COVID-19 symptoms and reminded that this is needed prior to the next session. If you develop any symptoms on the day of your session it will be rescheduled for at least 2 weeks’ time. Clients must self-isolate at home and then should request a COVID-19 test.
Please bring your own water with you if you feel it is necessary.
THERAPIST MEASURES IN PLACE
I will be leaving significant gaps between scheduled appointments. This will allow me ample time to clean and disinfect workspaces and touchpoints in between clients.
Please arrive on time for your appointment. If you are early please wait in your car until I call or text you when it is safe for you to leave your car and enter the building.
If you are being dropped off /picked up please ensure those individuals remain in their own vehicle or outside the premises in the open air, whilst observing social distancing.
At this time I am unable to offer accompanied appointments due to social distancing restrictions.
Sanitiser use – you will be asked to use hand sanitiser on arrival to the building and on leaving your session.
Couch roll – this will be used on the chair and couch and will be replaced after each session.
Windows will be closed during the session for your privacy (or opened on your request). The therapy room will be ventilated in between sessions.
Payment ideally will be made by Bank transfer although card payments can be made on the day. Cash to be used as a last option and correct money to be given as no change can be given.
Should I develop any COVID-19 symptoms I will inform you immediately and reschedule appointments for at least 2 weeks time or an online session can offered if practical.
As part of this precaution if a COVID-19 test is taken and comes back positive you will be notified. If the result is negative, face to face sessions may be able to commence before the 2 weeks.
Clients are required to give consent in writing that their contact data may be passed on to public health authorities if they should test positive for COVID-19. Contact details may be shared with the NHS in the interests of everybody’s safety and in the interests of wider public health. Law in the UK permits this kind of data sharing with public health organisations in such emergencies.
I ………………………………………………………………………………………………….(your full name) agree to these terms in
full on todays date ……………………………………………………………………………….
Signed…………………………………………………………………………………………(either written and scanned or typed in )
If you have any questions please do not hesitate to contact me on 07516 962361.
This is a really interesting video (5mins) with Professor Matthew Walker talking about sleep and why its so important to us.
Sleep is the foundation of good health along with healthy food and exercise. He explains how a lack of sleep effects our minds, bodies and affects our ability to learn and retain information. We have 40% less ability to make memories with a lack of sleep. His research has shown that sleep deprivation can affect fertility, cardiovascular health our immune systems and the important link to illnesses such as Alzheimer’s and cancer.
Anxiety is a common cause of insomnia (onset and maintenance) and the more you worry the more the problem gets worse. Now you are in the grip of a vicious circle and this makes it harder for you to sleep. Is it time you got some help?
Hypnotherapy can help you to relax, to go to sleep and stay asleep. It will help you calm your mind and regulate your sleeping pattern. Using the natural state of trance you will find the experience relaxing and you remain in control at all times.
On line sessions are available including your free initial consultation by booking on 07516 962361. Not quite ready yet ? Don’t worry here’s 6 Top tips for better sleep you can do today
Regularity – go to bed at the same time and go to bed at the same time whether it’s the weekend or not. This will allow your body to reset.
Darkness is needed to released melatonin, dim the lights an hour before bed and stay away from those screens.
Keep it cool – ideally 68 F or 18 C , a cool room will help you fall asleep.
Avoid alcohol and caffeine.
Avoid naps during the day.
Don’t stay in bed if you are struggling to sleep , get up and go to a different room that’s dimly lit and read but no screens, TV or food. Return to bed only when you feel sleepy again. Allow positive association with bedroom and sleep to begin again.
For your free initial consultation contact me on on 07516 962361.