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Do you want to quit smoking?

Posted on 8 October, 2020 at 14:50 Comments comments (0)

How Fear Keeps You Smoking and, how to change it

If you’re a smoker and worried about the risks around COVID-19 then now would be a good time to think about quitting for good.

It’s a harsh reality that if you’re a smoker you’re more likely to get acute respiratory infections and have a higher risk of those infections becoming severe

There has never been a better time to stop smoking.

But quitting is hard for many, and perhaps particularly so at a time of great stress and when many of our routines have been so suddenly disrupted

Perhaps, like the majority of smokers, the mere thought of stopping fills you with panic

If you smoke, the mere thought of giving up can fill you with PANIC...? Is this YOU?

You have every intention of quitting one day - just not today...

Is this YOU?

You are not alone

Most smokers continue to smoke for one reason...

FEAR!

THE ONLY THING THAT PREVENTS US FROM QUITTING IS: FEAR!

Fear - that you will have to undergo an unknown period of time suffering feelings of deprivation

Fear - that social occasions will not be quite as enjoyable without a cigarette Fear - that you can’t concentrate or be as confident without that crutch Fear that your identity

your personality

or your character will change

Fear - that you will lose the “helpful friend” that helps you cope with stress And that quitting may cause you to gain a few pounds.

And here’s the news...

That fear of giving up

is actually CREATED by cigarettes

You never decided to fall into the nicotine trap!

 

But nicotine is designed to ensure that you remain there And you need to be motivated to break free

You can take some small steps towards a nicotine-free life A rehearsal for the time when you can give up smoking

for good!

1 Make a list of the reasons to quit

There are probably a number of them - but have you ever actually written them as a list?

2 Set a quit date And stick to it!

3 Change your brand

ONE week before your quit date - change your brand of cigarette. You

will find they are not as enjoyable

4 Try to change the hand you use to hold your cigarette

It will feel awkward - but this small change breaks down habits and associations

5 Change your routine

 

If you normally smoke after a meal, try to break out of this routine. Try reading a chapter of a book, watch a TV show, or retreat to a part of the house where you wouldn’t normally smoke

6 Get active

A five-minute walk or stretch produces chemicals in the brain that

reduce cravings

7 Positivity!

Make regular affirmations to yourself several times a day “I am enjoying life as a non-smoker”

Hypnotherapy can help you to have your last cigarette ever!

It will show you the reasons to stop

And can help you

• With motivation to stop smoking - and stay stopped

Break the connections - the triggers - to smoking • feel positive about becoming a non-smoker

So if you haven’t been able to quit smoking before, that doesn’t mean you won’t be able to do it now!

• And if you COULD stop smoking easily and without cravings Why wouldn’t you break out of that habit

into a fresher, cleaner, healthier YOU

Coronavirus - Coping With The Chaos�?�How To Manage Uncertainty in Uncertain Times

Posted on 26 September, 2020 at 16:25 Comments comments (0)

Coronavirus - Coping With The Chaos
How To Manage Uncertainty in Uncertain Times

The world is in the grip of a global pandemic.

We are living in extremely uncertain times - and that uncertainty can be difficult to cope with.

You may feel worried right now.
You may struggle to keep anxious thoughts in check.
And you may feel unsure about the future.
But help is at hand - you CAN learn to live with uncertainty.

Facing Uncertainty is Scarier than Facing Physical Pain

In 2016, a group of London researchers explored how people react to being told they will either "definitely" or "probably" receive a painful electric shock. They discovered an intriguing paradox.

Volunteers who knew they would definitely receive a painful electric shock felt calmer and were measurably less agitated than those who were told they only had a 50 percent chance of receiving the electric shock.

A new study shows that the uncertainty of something bad happening can be

more stressful than the knowledge of something bad happening.

Researchers recruited 45 volunteers to play a computer game in which they

turned over digital rocks that might have snakes hiding underneath.

Throughout the game, they had to guess whether each rock concealed a

snake. When a snake appeared, they received a mild but painful electric

shock on the hand.

Over the course of the game they got better about predicting under which

rocks they’d find snakes, but the game was designed to keep changing the

odds of success to maintain ongoing uncertainty.

 

And when we’re facing outcomes imbued with uncertainty, it’s the fact that

something bad might happen that “gets” us.

 

The volunteers’ level of uncertainty correlated to their level of stress. So, if

someone felt “certain” he or she would find a snake, stress levels were

significantly lower than if they felt that maybe they would find a snake.

In both cases, they’d get a shock, but their stress was loaded with added

uncertainty.

Archy de Berker from the UCL Institute of Neurology said: "Our experiment

allows us to draw conclusions about the effect of uncertainty on stress. It

turns out that it's much worse not knowing you are going to get a shock than

knowing you definitely will or won’t.”

Uncertainty Ignites our Primitive Survival Instinct

If we can’t neutralise a perceived threat, we engage in the unhelpful process called “worry”.

We grapple with whatever the problem is to find solutions to the threat, but there are none.

Does this make us feel better? No, of course it doesn’t - it makes us feel worse.

In our need for certainty, we are wired to “catastrophise” - we view or talk of a situation as worse than it actually is. This leads to worry, which in turn leads to anxiety.

The modern brain struggles to distinguish between real threat and perceived threat.

The result is that the primitive brain takes over and triggers the primitive survival instinct - fight-or-flight.

It asks questions:

What is going to happen...? What is around the corner for me...?

Should I be doing less...?

Should I be doing more...?

What if my business is threatened...? What if my livelihood is threatened...?

What if my life is threatened...?

The lack of answers can lead to:

 

Anger

Aggression

 

Frustration

 

What Can we do to Mitigate Uncertainty?

There are a number of things we can do to lessen the effects of uncertainty:

Awareness is your superpower - be aware of your feelings and emotions 


Notice the “worry story” you are telling yourself - try to distance yourself from it 


Focus on breathing - long slow breaths 


Recognise the need to rise above fight-or-flight
• Accept uncertainty - allow yourself to stop the struggle 


Stand up to Anxiety with Some Mood-Boosters

• Exercise and movement

• Meditation, self hypnosis

• Achievement-oriented activity

• Something pleasant or fun

Just 15 minutes a day, focussing on yourself, will help you regain a sense of balance.

The more you practice all these strategies, the better you will become! To help you with the mood-boosting, check out my free download.

Just go to downloads to receive your free gift.

 

Fixing sleep issues with the power of hypnosis

Posted on Comments comments (0)

Fixing Sleep Issues with the Power of Hypnosis

 

The current pandemic has certainly changed the way we live our everyday lives.

It has affected many of our daily routines, and one of its biggest reported impacts has been that on sleep - sleep becomes more elusive when we are anxious.

Many people are suffering sleep issues for the first time in their lives:

awake for long periods 


unable to fall asleep at all 


wake up several times during the night 


more intense and emotional dreams 


tired and groggy the next morning 


find it difficult to concentrate or function properly 


feel irritable 
But good sleep stratagems will help you sleep well and can limit the negative effects of poor sleep. 


Try these FIVE hints for calmer and better sleep. 


1 Limit news intake and avoid your mobiles and tablets for at least an hour before bed

Do something to boost your mood before bed - a humorous television programme or an uplifting podcast can help you sleep

2 Have structure to your day

Our brains and bodies love structure. Wake, exercise, eat and sleep at similar times each day

3 Focus on your breathing

Think about resting rather than sleeping. Follow your breathing by silently whispering the words ‘in’ and ‘out’ to induce sleep.

4 Learn to relax

Relaxation can switch off the stress response, physically and mentally. Find something that works for you - mindfulness meditation, progressive muscle relaxation, deep breathing or a long hot bath.

5. If you can’t sleep - get out of bed

Your bed should not be a battleground. Instead, try to enjoy the sensation of merely resting.

Hypnosis can help many forms of sleep issues and insomnia.

If you are not sleeping well, and traditional treatments are not working, hypnosis may be able to help you sleep the way you deserve.

It uses different approaches to induce relaxation, such as focused attention, symptom control and guided imagery.

And, unlike sleep medications, it has no side effects, so it can be an aid for those who can’t or don’t want to take sleeping pills.

It can help overcome bedtime restlessness - ease the worry, tension and anxiety that prevent sleep - and can show the way to the deep, restorative sleep that we all need.

 


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