August 2022 – Looking after you

Hi,

I trust you are well and are enjoying the Summer holidays, the occasional lay in and not to have to worry about the school run!

I was really pleased to help a client give up his 40 year smoking habit who recently survived two heart attacks.  He has decided to live life to the full, addressing eating habits, getting some exercise in order to grasp life with both hands and live every moment to the full.  Life is too short for regrets so live for the moment.  I was proud to be a part of his journey.

With this in mind it made me think and ask the following:

  • Do you want to take back control?
  • Do you need to feel ok with saying NO?
  • Do you need to rebuild those personal boundaries?
  • Are you allowing other people to live your life for you?

Do you put everyone else needs before your own because you think that everyone else’s needs are more important than yours? Do you say “Yes” as a habit because you need to feel needed?  Are you yearning for validation and approval from others?  Do you think other people will think you are lazy, uncaring, or selfish if you don’t say yes to their needs? Do you think that your friends, family and/or colleagues will dislike you if you say no to their requests?

Your reasonable needs are exactly equal to everyone else, and therefore giving your power away to others allows unscrupulous people the opportunity to exploit your good nature and to totally disregard and disrespect your needs.   Some may try and manipulate, flatter or coax you into saying ‘yes’ to them.

Give yourself thinking time, tell them you will think about what they have asked you and will get back to them.   If you truly do not want to do something, say no, you do not have to explain or excuse yourself, or apologise.   Respectful people will accept that you are unable to what they have asked you.

The benefits to you are that you will have put clear boundaries in place, and your self-worth, self-esteem and free time will increase.   You will no longer be normalising the abnormal, accepting the unacceptable and excusing the inexcusable. You will no longer be imprisoning yourself in the needs of others and ignoring your own needs. You will also learn to ask for what you need and ensure that you are treated with dignity and respect.  If you have been a people pleaser all your life you may need help to stop this automatic process.

Hypnotherapy will encourage and help you to make choices which best serve you instead of feeling that you ‘must’, ‘should’, ‘ought’ to put everyone else first. You are important and you need to look after yourself, you are number one.

Solution Focused Hypnotherapy combines hypnosis and Psychotherapy. Unlike other talking therapies we do not focus on the issue, instead we give you the tools to be able to move forward so you can achieve whatever you want to achieve. Hypnosis creates a state of relaxation which enables us to access the subconscious mind – this is where the magic happens inside our brains.

Using hypnotherapy, we can gently and effectively teach you to relax and move out of the stress, worry and anxiety response, activating the parasympathetic nervous system to return you to a state of balance in body and mind. We can also make sure you are focusing on the positives in life, and therefore thinking in a much more constructive and helpful way. With repetition and practice, positive thinking will become a habit as we work to literally rewire your brain with new, more helpful habits. With positive thinking, you create calm, sensible assessments, rather than emotional stressful reactions. We also work to build up your confidence so that you know you are able to deal with whatever life has in store.

If you would like to find out more about what hypnotherapy can help with, please visit www.louisebarneshypnotherapy.co.uk

Have a great Summer, take care of yourselves and feel free to share the newsletter far and wide,

Best wishes, Louise

July 2022 – Making Positive Change

Welcome to July.
To Summer where we can look forward to seeing beautiful flowers, the scents and time with family and friends and maybe a holiday to look forward to.

Our young adults have finished taking their GCSE’s and they have survived and done so well, they have had to deal with so much over the last couple of years. Well done to their families, carers and responsible adults too. You have been there to help and support them through this as well as managing yourself and other commitments that a busy life demands of you. Give yourself a pat on the back and just take a moment to reflect on what’s gone well. Younger children and College and University students break up soon too, its going to be a busy, lovely Summer.

As good as all this sounds some maybe worried about the next steps and what the future holds. As we await exam results, transitions to new schools or colleges and this may create some feelings of anxiety and uncertainty and this is ok , however, if it starts to impact on every day life then it maybe time to consider some support for them and hypnotherapy can really help and support them. Get in touch if you think this is something you’d like to discuss.

Making positive Change
When attempting to bring about positive changes into your life, rather than thinking about the big, dramatic changes that might seem like mountains think more about breaking it down in to smaller more manageable steps, small positive actions really make a big difference. These will move forward at a pace that is realistic to you and your lifestyle, give you confidence towards reaching the long term goal, you will feel motivation and great pride and satisfaction. Who know you might learn a new skill or two !
Just think if you improve just 1% a day that’s 365% over a year !
For now I’m going to sign off, I have some annual leave to take and I can’t wait as I also need to re charge batteries and spend some time with friends and family and maybe even do some baking !

Have a good July and I’ll be back in touch in August,
Best wishes
Louise

You Can Do It

Welcome to May and Junes blog.

I’m combining the two months of May and June as it’s been extra busy and I guess you may have been too.  Taking advantage of the better weather being outdoors gardening, walking the dog or family outings, half term, getting healthier and fitter, maybe holidays to prepare for and of course the long weekend this week for the Queens Platinum Jubilee.  I’m hoping the weather will be good as it will be our first camping trip this year!

I’m celebrating this month too.  It is with pleasure that I can let you know I have now successfully completed all the requirements for the Advanced Hypnotherapy Diploma, the highest available qualification in Hypnotherapy, a Level 5, and yes I’m feeling  pretty proud of this, its taken me just over two years and it will enable me to support my clients more in their journeys with me.
So lets talk positive action and goals ! According to research at Harvard University, if someone says something out loud it’s ten times more powerful than if they think it, and negativity is four to six times more powerful than positivity. Therefore, if we say something negative out loud, it’s forty to sixty times more likely to cause us problems rather than if we just didn’t say anything (Trevor Moawab).

We can often focus on the things that we are struggling with, the things that aren’t going well.  By doing this, we are perpetuating and predicting what we don’t want to happen. Such negative self-talk can lead to self-sabotage, and we are more likely to give up.
However, we can create an alternative way of thinking. Becoming aware of our thoughts and negative self-talk gives us an opportunity to decide whether we ‘buy into them’ not, giving us a chance to challenge them and replace them with much more helpful thoughts.

“The best way to predict your future is to create it.” ― Abraham Lincoln 

Reframing unhelpful thoughts can help us move away from a fixed mindset: ‘I will never change,’ to a growth mindset: ‘How can I change?’ When we acknowledge our wins and progress this can help us to recognize that our efforts can influence our world, which can be extremely motivating.  Language is key and by reframing ‘I’ve GOT to …’  to  ‘I GET to…’ can really help, reframe ‘I can’t do this’ to something like, ‘I am up for the challenge or I’ve totally got this.’ We can train our mind, just as you would train your body.

Try not to compare ourselves to others, and to be mindful of what we consume (not just food, but what we watch and listen to, and the people with who we surround ourselves). It’s easy to scroll through social media and compare ourselves to others, and then negative thinking kicks in. This releases cortisol which can have a negative impact on mind and body, reducing motivation. Instead, identify what has gone well, what has been better how you’ve coped with  and celebrate the positive steps and progress , every small step counts towards those bigger challenges. Think and tell ourselves how we want things to be rather than how we don’t want to be will be very beneficial.  Give it a try.

For now I’m going to wish you a Happy June and enjoy the Jubilee Weekend,

Keep well, stay strong, you can do it,

Best wishes, Louise

April 2022 – Common Issues

Welcome to Spring, what a nice time of year it is, spring flowers and blossom and trees in bud ready to burst into lush green leaves, birds singing, twittering and tweeting, the longer evenings and sun, it makes life so much easier, doesn’t it.

I’m feeling pleased having submitted all my level 5 units for the Advanced Hypnotherapy Diploma and wait for the last two units to be marked. It will be my highest qualification and its the highest available within hypnotherapy to date so fingers crossed.  It’s been hard work, however I have found it so interesting and fascinating and it helps me to broaden and deepen my knowledge and understanding enormously.

Here’s a reminder of some of the common issues that Solution Focussed Hypnotherapy can help with.

  1. Ease stress
    Stress reduction with hypnosis is one of the easiest ways to achieve deep relaxation. It is a very effective way to enhance your health and well-being, leaving you feeling calmer, more positive and very refreshed.
  2. Help you achieve success
    Change the way we think to allow you to help achieve success in your life whether in your finances, relationships, creativity, motivation, improve your confidence and self-esteem.
  3. Help with anxiety and depression
    Anxiety and depression can be caused or exacerbated by harsh critical self-talk and the overthinking. We have over 75,000 thoughts a day and most of these can be negative. Hypnotherapy is an effective way of changing the way we think about situations and help move us towards more positive and empowering thoughts and behaviours.
  4. Help to Exercise
    Exercise is so beneficial to our wellbeing in life whether its going for a walk, running, dancing its beneficial. Author and renowned psychiatrist John J. Ratey says if exercise was available in pill format then it would be out of stock and he’s not wrong.  Exercise gives us an amazing boost to our body and releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine.

Regular exercise has been proven to:

  • Reduce stress
  • Ward off anxiety and feelings of depression
  • Boost self-esteem
  • Improve sleep

Exercise also has added health benefits:

  • It strengthens your heart.
  • It increases energy levels.
  • It lowers blood pressure.
  • It improves muscle tone and strength.
  • It strengthens and builds bones.
  • It helps reduce body fat.
  • It makes you look fit and healthy.
  1. Help you overcome fears and phobias
    Fears and phobias can hold us back , restrict our lives and make us change the way we want to do things. Solution Focussed Hypnotherapy will help you to take back control and to do what you want to do , when you want to.
  2. Help you quit smoking
    Whether you smoke 80 a day or have smoked for 60 years, hypnotherapy is one of the most successful ways to stop smoking safely and easily with no cravings.
  3. Help change your eating habits
    If you want to reduce your weight without dieting and feelings of deprival, this is a great way of changing your eating habits. Hypnotherapy does this by removing unwanted blocks to your success, addressing emotional eating, your negative thoughts and feelings about your body and desire for unhealthy snacks. Increasing the desire for eating nourishing foods, water and exercise, this can be a lasting and beneficial way to stay healthy.
  4. Help you stop drinking
    If you are struggling to stop drinking alcohol with willpower, hypnotherapy is such a successful way to stop drinking. Hypnosis is one of the most effective ways of removing habits, unwanted behaviours and addictions that no longer serve us quickly, safely and naturally.
  5. Ease symptoms of IBS
    Hypnotherapy is a powerful way of reducing the negative effects of IBS so much so that it’s now recommended by the National Institute of Health and Care Excellence (NICE).
  6. Support fertility treatmentHypnotherapy can be effective in encouraging relaxation, easing stress and overcoming mental blocks for those trying to conceive. Stress, anxiety and so many other factors can affect the body and can make it more difficult to get pregnant. Hypnotherapy works to ease this anxiety to help improve overall health and well-being allowing the mind and body to work in harmony more.

 

If you have any questions, need more information or would like to book an initial consultation please do contact me by phone, email or text, info@louisebarneshypnotherapy.co.uk, 07516 962361

So for now, I’m off for a run as I have a half marathon to train for in May and raise money for a Children’s Hospice.  I’m looking forward to getting those endorphins flowing and burn off some of those calories from a lovely Sunday lunch.

Have a great April.

Best wishes

Louise

 

March 2022 – How Food Can Effect Sleep

Welcome to March’s Blog.

Not long now to Spring, 20th March and I’m looking forward to it.  Hopefully you are keeping well and have fared well with the weather we have had recently.  As our weather improves and evenings are lighter we can start to enjoy getting out and about more.

This month I wanted to share with you the following article of how some of the foods we eat can effect our sleep.  We know how important sleep is to us and should anything in our lives not be quite as we want it to be, it can be the first and main thing to be affected.

Eat Your Way to Better Sleep  – by Janet Adams a fellow Solution Focused Hypnotherapist.

Are you looking to lose weight, have you fully embraced the power of sleep in attaining your goals? If you are struggling with sleepless nights are you gaining weight? Are there foods that people with chronic pain can be mindful of?   I/We are not dieticians or nutritionists, but knowing some background can help.

How Poor Sleep Can Impede Weight Loss

  • Regularly sleeping less than 7 hours a night means we have more of a tendency to put on weight and increase our chances of becoming obese.
  • Poor sleep makes it harder to make wise decisions when it comes to food choices. We’re more likely to give in to cravings for unhealthy food.
  • Lack of sleep increases cortisol levels in our body, leading to weight gain (particularly belly fat) and more cravings.
  • The more fat we have, the more appetite-regulating leptin we produce, but it’s less effective. This unbalances the relationship between leptin and ghrelin (the ‘hunger hormone’), and your appetite increases.

How Diet Can Impact Sleep

  • Gut Brain Axis – our stomachs and brains are connected. The more unbalanced our gut brain microorganisms etc are, the harder it is for our central nervous system to cope with stress, and the more difficult it is to sleep. What helps? Fermented foods, olive oil, probiotics and omega 3’s (the Mediterranean diet).
  • Carbohydrates – High amounts of ‘carbs’ do make us sleepy. But if we eat them late at night chances are that we can wake up more often, and not get enough deep sleep. This restricts our body’s time to recharge and re-energise, boost the immune system, recover and repair. A moderate amount of unrefined carbs helps us sleep. They stimulate insulin, which clears the way for tryptophan to reach the brain and help us produce serotonin.
  • Protein – Too much protein in the evening or at night, because it’s hard to digest, stimulates the brain and lowers our ability to sleep – it also reduces the quality of our sleep when we do nod off. Better deep sleep is good for muscle growth, so if, for example, you are working out, less protein later in the day might actually give you better results as well as aid sleep.
  • Fat, sugar, salt – Vegetable cooking oils, processed meats, cakes etc can worsen inflammation in the body. Chronic inflammation, for example fibromyalgia, can be too painful to sleep through. REM sleep produces pain-relieving endorphins. Less fat, sugar and salt = less pain.

Foods to Aid Sleep

There is a very simple way to break down how some foods aid sleep.
The Five Steps

  1. Tryptophan, an amino acid, helps us make serotonin. We can only get tryptophan by eating or drinking certain foods.
  2. Calcium helps process tryptophan (and melatonin which signals the body to sleep). Magnesium boosts serotonin and potassium regulates it, helping us stay asleep.
  3. We use serotonin to make melatonin.
  4. We can also eat foods containing melatonin.
  5. Melatonin controls our sleep cycles

Here’s a list of some foods with most or all those vital ingredients in varying degrees

 

 

 

 

It’s also worth bearing in mind not to eat a few hours before bed – this will give the body time to get the benefits of sleep-inducing foods and avoid heartburn/acid reflux. Research also suggests that it might be best to have our largest meal in the morning.

The Take Away

Solution Focused Hypnotherapy can help improve:

  • Sleep
  • The ability to focus on long term goals, eg weight loss, not short-term rewards.
  • The ability to make healthier lifestyle choices.

It can be useful to have an awareness of how our diets can influence our sleep patterns however some people have certain health conditions or take medications that mean certain foods should be avoided therefore I’d recommend that you discuss it with your GP or a qualified dietician or nutritionist.

Further Reading
Ian Taverner lives with fibromyalgia and approaches dealing with chronic pain with a mindset of maximizing what you can achieve, boosting your overall wellbeing, and embodying how nutrition, mindset, action and mental health can be optimized (you can find him on Facebook, Instagram). I also recommend Laurann O’Reilly’s blogs on her Nutrition by Laurann  (https:// nutritionbylaurann.ie).

Enjoy March, stay safe

Best Wishes

Louise

Feb 2022 – Autism

Hi and Welcome to Feb 2022’s Blog,

Already, I can see signs of Spring, baby lambs, tulips starting to sprout and the snowdrops are out already.  It’s so nice to have the evenings drawing out and getting a bit lighter every day, we are getting about 15 minutes a week, not that I’m counting !!! Yes I’m excited for Spring on 20th March.

Its been a busy month and I’m seeing a variety of clients, young and old with many different issues and conditions that solution focused hypnotherapy can help with.

I thought this month I’d write about autism and how hypnotherapy can help.

Autism is a lifelong developmental disability which affects how people communicate and interact with the world. Autism is a neuro-developmental condition, which means an individual’s brain processes, thinks, and responds to people, information, and the world around them slightly differently.  One in 100 people are on the autism spectrum and there are around 700,000 autistic adults and children in the UK. It is more prevalent in males than females with 1 out of every 88 children being diagnosed. Whilst the associated difficulties are well documented, it also brings with it many strengths, which is why I promote a strength-based, solution focused.

Here are some difficulties autistic people may share.

  • Social communication and social interaction challenges
  • High levels of anxiety
  • Shutdowns and meltdowns
  • Repetitive and restrictive behaviours
  • Highly focussed hobbies/interests
  • Sensory sensitivity – smell, touch, light, sound or taste

The characteristics of autism vary from one person to another.  Autistic people do not have any visible disabilities, its hidden and people who do not understand autism or recognise the signs may say, for example, that a child is simply being naughty when it is expressing frustration etc. The majority of people both adults and children with autism often have communication and anxiety issues to some degree.
Autism is not an illness or a disease and cannot be ‘cured.’ Despite that there are many interventions that effectively help autistic people with their lives.

Hypnotherapy is one of these and involves guided relaxation and stress reduction which helps reduce and manage anxiety allowing the mind to be open to suggestions, to create new thinking patterns and habits allowing new positive progress at a pace that suits the client.

Hypnotherapy can help build self esteem, confidence to cope better with every day living and deal more calmly with the ups and downs of every day life. We promote and encourage self regulation, provide tools for managing and controlling the symptoms that autism has enabling a person to function better in society.

I often help and advise parents of children with autism how they can assist their children. A parent who is calm and relaxed, rather than frustrated and stressed can better encourage their child with autism to modify behaviour and encourage self-regulation. A parent may identify their child’s signs of stress and when this happens can help practise what has been learnt i.e. to practice the breathing exercises we did in session.

 

If you are interested in finding out more or booking a free initial consultation please do get in contact with me on 07516 962361.

Best wishes,
Louise

Useful Information links.

National Autistic Society (autism.org.uk)

Help and support (autism.org.uk)

Babcock LDP – COVID-19 resources from the communication and interaction team

Autism Education Trust

Happy New Year Blog 2022 !

I hope you have enjoyed the festive celebrations over Xmas and are looking forward to the New Year.  New beginnings, new chapters to be explored and of course the good ole New Years Resolutions to make.

Its now when many people make a New Year’s resolution, but how many keep it for more than a couple of weeks? Surveys tell us that success rates seem to vary between 25-60%.

  • What about you?
  • Do you have a resolution?
  • Will you keep it?

Most people try to stick to their resolution using will power, that’s why they soon fall by the wayside. We tend to be creatures of habit and often get stuck in a particular way of behaviour. To change something you need to be able to visualise the benefits of that change and to help your mind understand why you want to change, otherwise you just easily drift back into the old, familiar ways of behaving.

One way of improving your chances of keeping your resolution is to re-educate your mind into the new way you want to behave. You get rid of the old patterns and put in the new ones, a bit like having a good spring clean and getting rid of all the junk. Hypnosis is an excellent way of helping you to achieving this “spring clean”.

If you intend to stop smoking, lose weight, be more motivated, be more confident, exercise more or cut down on your drinking hypnotherapy can help you. Consider these questions to help you, take everything back to basics

  • What is your current habit or behaviour giving you?
  • Do you still need what it gives you?
  • Could you get that from something else?
  • Is there anything that is worth keeping about your current behaviour?
  • What you will miss most if you change your current behaviour.
  • Why do you want to make this change in your life?

Visualise what it’s going to be like. Write it down, draw it or tell someone about it. Make it real to yourself so you know you do want it and you know what it will be like.  Think about the benefits – what it’s going to be with your new behaviour, more healthy,  more money, the real you back again?

Importantly, if you don’t manage to stick to your resolution then don’t worry. Don’t give up straight away, pick up from where you left off and carry on. Allow yourself to learn from what didn’t work and keep it attainable.

For now, Enjoy New Years Eve, look after yourself and look forward to creating your future, you are in control and it can be negotiated.

Best wishes,

Louise

December’s Blog

Seasons greetings to you.

It’s been a busy time and work has been going really well, however, I must admit I’m looking forward to some time off over Christmas to recharge my batteries, spend some quality time with family and friends and catch up on my Level 5 work, I’m getting closer and closer and the end is in sight.

As we enter December there are a wide range of experiences to deal with, excitement, dread, pressure, social gatherings at work and with family and all those sensory differences too, what a minefield !  This can make us feel especially anxious and it’s very common.

The financial implications of Christmas can also cause a great deal of anxiety, with presents to buy, new outfits and festive ‘essentials’ such as wrapping paper, food and tree decorations etc etc etc.  We should be aware that we don’t all have family and friends to spend Christmas with and anxious thoughts that are triggered by family conflicts or even the loss of a loved one, can make us feel isolated and as a result, more anxious.

So, here are a few tips on how you can get through this difficult time and where you can get help if needed.

  • Don’t Over Indulge
    We can be tempted to “treat ourselves” over the festive period, however, it is important to remember that food can have quite an impact on our mood. If we have too much sugar and/or caffeine it can cause us to peak and crash and often impacts on our emotions.
  • Drink Responsibly
    Its often said that alcohol helps to relax their anxiety however, drinking too much and the following hangover can often lead us to feel worse. It wipes out the serotonin we create, so keep hydrated by drinking water and other non-alcoholic beverages, above all know your limits and stay safe.
  • Keep Active
    Its great to go for a walk or maintain our exercise routines, it helps clear our head, give us time to think or some peace and quiet.
  • Take Your Time
    Don’t feel pressured to get caught up in the festive whirlwind and rush of Christmas. The reality of Christmas isn’t what we see on Social Media and TV, make it what you want it to be and be happy.
  • Make time for yourself
    It’s a busy time so look after YOU, listen to your favourite song or album, watch a good film, read a book, listen to music or take a long soak in the bath or a few extra minutes in the shower. Be kind to yourself and relax!
  • Rest
    Try and get plenty of sleep and rest during Christmas. Feeling tired can lead to us feeling less able to cope. Grab yourself an early night or a nice lie in, you will be glad you did.

Its important to look after yourself, especially over Christmas and do what you can to enjoy it, be kind to yourself .

Have a lovely Christmas and a very Happy New Year,

Best wishes to you all,

Louise

Nov 2021 – Fireworks and SAD

Welcome to Novembers blog,

How are you doing?  There have been a few changes this month with the weather getting much cooler and wet than we have been used to , the clocks have changed and we start to have less daylight but nice to see the vibrant colours of Autumn , the berries on the tress and the starlings making those wonderful patterns in the sky, murmurations, fascinating to watch have a look !! https://youtu.be/EDVUm8oghMg

Halloween was last night and then we have Bonfire night at the end of the week as much as I love the patterns and colours of the fireworks our family dog hates the bangs so goes and hides.
It can be the same for some of us, those loud bangs that are expected and unexpected can really throw us off track.  It might be that we are struggling with anxiety or PTSD so I’m asking for us all to be mindful and to support local organised events that are planned, safe and help us plan for ourselves, our pets and its not so disruptive for the wildlife who also find it difficult.

If we are caught off guard there are some breathing exercises that can really help in the moment.

Firstly spot a rectangle, there will be one around you somewhere, you can always use your phone as many of us have these nearby.

  • I want you to breathe in through your nose as you look along the short side,
  • then breath out through your mouth on the long side,
  • in on the short side , out on the long side etc,

This can help to reduce anxiety and reduce panic attacks.

Some might like to count in for 5 and then out for 8, in for 5 and out for 8 and these numbers can get bigger as you practise and it really does help to practise, maybe go for 7 and 11 as a small goal to aim for.  It will help, give it try !.

SAD – At this time of year its also good to be aware of SAD,

In the weeks before the clocks go back I start to feel sluggish and down, it’s harder to keep to my morning routine of going out for a walk before breakfast because it’s wet, cold and dark

What is seasonal affective disorder (SAD)? Seasonal affective disorder (SAD) is a type of depression that you experience during particular seasons or times of year. Depression is a low mood that lasts for a long time, and affects your everyday life. If you have SAD, you’ll experience depression during some seasons in particular, or because of certain types of weather.
If SAD affects you during winter, there are particular things you could try that might help. You could:

  • Make the most of natural light. It might help to spend time in natural light, for example going for walks, spending time in parks or gardens, or simply sitting near a window. This seems to be helpful if you experience SAD in winter.
  • Plan ahead for winter. For example, try to make meals in advance and freeze them if you know you are likely to lack the energy to do this during the most difficult period.

“I try to get some natural light during the day just by being outside, maybe tidying up the garden or taking my dog for a walk. Exercise in natural light is really helpful but is not always possible.”

Here’s a link to the Mind website for more information, About SAD | Mind, the mental health charity – help for mental health problems

For now I say good bye, I’m off to find some sloes to make sloe gin for Xmas presents and I’m sure Thorn will be keen to join me as he rushes around in the fallen leaves.

Take care and best wishes,

Louise

All About Sleep & Serotonin

Welcome to Octobers Blog.

Wow, where is the time going? I trust you are all well and enjoying the lovely colours of the tress as we head in to Autumn, those ruby reds, golden yellows and rustic oranges’, I love this time of year, picking blackberries for a pie or crumble, with custard or cream? and maybe I’ll pick some sloes for some gin making, ideal for Xmas presents !

I’m glad to be 80% of the way through my Level 5  Advance Hypnotherapy Diploma, the highest level available in Hypnotherapy, its so interesting, fascinating and  natural, the power of the mind really is fantastic and powerful. The finish line is in sight !

Also I’m very pleased to do my bit for conservation and we have released a rescued hedgehog into the hedgerow opposite  our house and hopefully he will set up home.

 

I was thinking about how so many people are struggling with sleep and how it’s the first thing to be affected when anything goes wrong in our lives whether its a big or a small thing.  You know those nights when you can’t stop your thoughts going round and round or waking you up at night and then cant get back to sleep,  so I thought I’d add sleep in this month.

How does a lack of sleep impact our emotional brain? Why does that lack of sleep make us so emotionally irrational and hyper-reactive? It’s not just your imagination — you’re more irritable when you’re low on ZZZZZ’s. Sleep scientist Matt Walker explains how our nightly slumber affects the emotional centres in our brains, and why we can think of sleep as first aid for our feelings.  It well worth a watch and is just under  4 mins. Click this link Matt Walker: How sleep affects your emotions | TED Talk

If you don’t already have my audio to help sleep at night please email me or text me and I’ll send it over.  Louise 07516 962361, or info@louisebarneshypnotherapy.co.uk

So Lets Talk About Serotonin.

What about it, well it make us feel braver, less fearful, enables us to cope better with day to day ups and downs and can help with physical pain.  Maybe you  have negative thoughts racing through your mind? Do you notice that you are more lethargic, irritable, or sad for no reason? Our brain requires a balance of vital neurotransmitters that help to control our feelings of happiness or positive mood.

You may have heard about dopamine, oxytocin, and endorphins as being contributing factors to feeling happy. Similar to these neurotransmitters, serotonin plays many important roles in the brain’s biochemistry and is intimately involved in facilitating sustained and deep sleep, maintaining healthy mood and self-confidence, even supporting a healthy appetite and social engagement.

So what is Serotonin?  Its a naturally soothing neurotransmitter  that stabilizes our mood, feelings of well-being, and happi

ness. Additionally, it helps decrease our worries and concerns and is associated with learning and memory.

People who are clinically depressed often have very low levels of serotonin and some studies suggest that women produce 52 percent less serotonin than men. Levels seem to fluctuate with menstrual cycles, which may explain why women are more prone to depression. Less sunlight may also cause a drop in the neurotransmitter (chemical messengers that help the brain to function) serotonin, which in turn can initiate low mood. While serotonin levels may dip with less exposure to sunlight, many people suffer from low serotonin year-round.

When your serotonin levels are too low you’re more likely to become irritable, anxious, and perceive the world as unfriendly. You may feel depressed, pessimistic, and have irregular appetite and sleep.

The good news is serotonin can be increased in the brain, here are some tips how?

  • Positive Action /Get the heart rate up – Daily if you can!
    Exercise is a serotonin intervention – it boosts serotonin in your brain, exercise is very effective and a consistent daily physical activity is one of the best ways to improve your serotonin levels and your overall brain health.
  • Eat Healthily To Keep Your Gut in Check
    Much of the serotonin in your body is produced in your gut, eat a healthy diet , hydrate well to help optimise your mental health.
  • Think Positively
    When we increase serotonin, you may begin to see the incredible benefits in your life including increased calmness, positive mood, and healthy weight management.
  • Achieve a Goal
    However small a task is , when you achieve it you feel good and this can be a real motivator for doing the next task. If it’s a big task break it down into smaller more achieve able steps, take the first step you will be glad you did.
  • Connect With People
    Keep talking to
  • people, seeing them when you can, chatting on the phone whatever works for you do it , ideally face to face but its not always possible. If Covid has taught us anything its how important interaction is with other people, so go on pick up the phone.

Have a great October, Halloween too,

Best wishes,

Louise