Positive Affirmations for Sleep

What are affirmations?

Affirmations are simply ways of putting into words thoughts and beliefs that can manifest themselves under the form of a “internal voice”. You use affirmations all the time. The problem is they often are negative. For example

“There is no point trying. I’ll never succeed. I’ll fail no matter what”

This type of affirmation negatively hypnotizes you into failing and not trying. An opposite affirmation could be something like

“I choose to let go and overcome what worries me. I choose to relax. I can do this and I will do this”

If you resist change you stay stuck in your negative affirmations and nothing changes.  It is not a matter of saying affirmations that are true. It’s a matter of using affirmations that you can believe in and that you believe that are going to be beneficial for you. Believe in what you want to feel and you’ll begin to feel the way you believe .

The placebo effect works in much the same way. For example if you believe that sleeping pills are the only way for you to sleep that will be the case, not because they actually work but because you believe they do. If on the other hand you firmly believe they will never work on you they won’t. The mind is much more powerful than you think it is.

You can use affirmations by reading them, listening to them under the form of an MP3 or by remembering and recalling them during the day while you wait or you do the dishes or such like activity. Affirmations are used under the form of suggestions under hypnosis or in subliminal audio.

The important thing is to fully internalize what you say. Make it yours. Visualize it as clearly as possible. Notice how it makes you feel. Make it real for you and practice it until it feels real.

If you choose to create your own affirmations make sure to put them in the present tense (not the future) and make them positive. Make them about what you want. The subconscious doesn’t understand negatives so don’t use “don’ts”. Instead of saying “I don’t have insomnia” say “I sleep soundly and deeply all night long”

Affirmations for sleeping well

  1. I sleep all night long
  2. I release insomnia now once and for all
  3. I wake up feeling rested and refreshed
  4. As soon as I wake up in the morning I get up and feel completely alert
  5. I look forward to a wonderful deep refreshing sleep every night
  6. My bedroom is relaxing, comfortable and soothing
  7. Every night I enjoy a deep restful perfect sleep and I wake up the next morning revitalized
  8. As I lay down on my bed my thoughts drain away from my body and dissolve from my mind. I leave the day behind and trust the night will bring me good counsel
  9. My bed is a place of deep relaxation. I know sleep is a natural process that takes place as soon as I close my eyes
  10. I feel wide awake during the day and at night my body’s natural sleep cycle lulls me gently into relaxation and sleep
  11. I choose to leave all my worries behind. I ensure my routine is filled with beneficial habits that help me  relax and sleep naturally every night
  12. I deeply and completely accept myself as I am no matter what. I choose to let go of any physical or emotional tension I may have and relax into who I am right now.




The Sleeping Mindset

How do you reduce your stress and anxiety ?

The right mindset is what distinguishes  a natural sleeper from an insomniac. Given the same circumstances (say, an important meeting or a job interview tomorrow morning) the natural sleeper goes to bed relaxed and slowly drifts off to sleep waking up refreshed the next day while the insomniac goes to bed tense obsessing about what needs to be done or what could go wrong and only falls asleep when exhaustion has been reached, waking up grumpy and anxious the day after.

The good news is it is possible for anyone with an insomnia mindset (the worrier) to switch and get back to a natural sleeping mindset (the relaxed person). This doesn’t mean it will happen overnight, but if you are patient with yourself and focus on changing the negative habit of worrying before bed you shall succeed.

EFT is a very easy way to reduce anxiety and it can be invaluable if you feel you cannot seem to stop your obsessive thoughts. However, there are a few simple things you can also do now to help yourself now.

Can’t sleep ? Say “F**k it” to it.

Worrying about sleeping or not sleeping is what actually keeps you awake. Worrying makes you tense and tension is the opposite of relaxation. Relaxation is what is needed for you to sleep naturally. You don’t have to try to sleep. It just happens when you stop trying to make it happen.

One way to deal with this is to use reverse psychology and try to keep awake instead of trying to sleep. That will reduce the stress associated with trying to sleep and paradoxically you will be able to sleep. Alternatively a very good way to lose your attachment and therefore your anxiety is to  just say “F**k it” to it. This is the equivalent of the eastern concept of ‘acceptance” but we in the west understand it more easily this way.

When you say “f**k” it to anything you let it go, you stop caring and you relax. You have survived sleeping before, you will survive again. It’s not the end of the world. A watched pot never boils. What you resist persist. So just stop watching the pot, stop resisting, stop trying so hard and give in to whatever is now. Perhaps you could do something else for a while. Eventually you will naturally fall asleep, if you stop wanting it so much. Consider buying this book “f**k it, the ultimate spiritual way’ by John C.parkin.

 Use positive Language and Imagination

If you spend all your time telling yourself negative things such as

  • What if I can’t sleep?”
  • “I’ll never be able to sleep again”
  • “This is useless”
  • “If I can’t sleep tonight tomorrow will be a disaster”
  • “I have to sleep 8 hours or I won’t be able to function”
  • “I’m scared of going to bed in case I don’t sleep”

what you are effectively doing is hypnotizing yourself into not sleeping. Your subconscious follows your orders no matter what you say to it, so it will do what you imagine and think.

So imagine how much better it would be to choose to hypnotize yourself into sleeping well by saying to yourself more beneficial things such as

  • “I am looking forward to relaxing in bed”
  • “I love the feeling of relaxation I get when I am in bed”
  • “No matter what happens Ill be ok” “I am going to have a wonderful relaxing sleep and Ill wake up refreshed in the morning”
  • “I am safe and secure”
  • “sleeping is such a peaceful and nourishing experience”
  • “I relax easily and naturally in bed”
  • “I get all the sleep I need each and every night”
  • “every noise I hear helps me relax more as I feel safe in my cacoon of warmth while the world goes on outside” etc

Remember that what you imagine tends to come true so if you cannot change what is accept it and reframe it in your mind in a way that makes you feel better ! The same way you make yourself feel bad you can make yourself feel good. The choice is yours!

Keep a Journal

If you have thoughts that keep you awake consider writing them down on a journal before bed. Write down your feelings, your problems, your solutions, your tasks, your to do list. See it as a way to store them safely in ‘hibernate mode’ until you wake up again. This way you can let go of them confident that they will be there for you to ‘resolve’ if you wish tomorrow.

Listen to Soothing Music or a Hypnotic Tape.

An easy way to distract your mind is to focus it on something other than your thoughts. It is easy to hear your chattering mind when all is quiet, so introduce some soothing music in your environment or listen to an hypnotic tape. You could use binaural beats or subliminal tapes. Whatever you do make it enjoyable, not just another chore and try to let go of ‘results’. This is just for you to enjoy no matter whether it makes you fall asleep or not.

Put your life on hold

If you use your bedtime to plan your day or solve problems you will keep yourself awake by not allowing your brain to calm down enough to sleep as well as  creating an association between bed and conscious thinking rather than sleeping. It has now been proven that ‘sleeping on it’ makes people make important decisions 40% quicker than if they don’t. This is not due to conscious thinking but to subconscious processing (which takes place during sleep).  So if you have an important decision to make, write it down, ‘put it to sleep’ and pick it up tomorrow morning. You could even ask your subconscious to give you a dream that will give you valuable insights on it.

Throw the clock away.

Watching the clock will only make you more anxious thinking of all the time you have wasted keeping awake and worrying about how little sleep you are getting. Get rid of it. Use a mobile phone to wake you up or some kind of clock that doesn’t make a sound or emit light. Alternatively get a clock that emits a more relaxing light such as blue rather than red.




Help with Sleep

Do you need help with sleep now?

When it comes down to sleep problems there are three areas that need to be addressed if you want to learn how to get a better night’s sleep.


You need to learn to relax your mind and stop worrying about sleep. The more you obsess about sleeping or not sleeping the more difficult it will be to sleep. Accept where you are and how you feel and focus on relaxing instead. Think of what you want instead of what you fear or don’t want. Expect the best and accept the rest.


If your body is relaxed, your mind will soon follow. You need to give your body the message it is time to wind down.  Avoid activities that stimulate your body before sleep and train yourself in self hypnosis or meditation or use hypnotic tapes to relax .Get enough exercise during the day so that you are tired when you go to sleep.


Condition yourself to follow routines that help you sleep. In detail here’s

A few tips to help you sleep better tonight:


  • Do not drink alcohol before going to sleep

Alcohol might seem like a good idea before sleep because it makes you feel relaxed. However although you may fall asleep faster you will also be more likely to wake up when the alcohol leaves your body and your sleep quality will also be poorer because alcohol increases the amount of REM sleep you get to the detriment of deep sleep.

  • Do not use your bed for anything  except sleep and sex

Mental associations are vital to how well you sleep. If you work on your bed or you watch TV on it your mind will not associate it with sleep and therefore will not automatically relax when you are in it!

  • Dim your lights before sleep – and expose yourself to bright light in the morning

Your body releases melatonin when it is dark and it suppresses it when it is light. When melatonin is in your body you feel more drowsy and when it is suppressed you feel more awake. So dim your lights before bed and open the curtains as soon as you get up. If you get up when it’s dark consider buying a light-box (they simulate daylight)

  • Avoid Stimulants before sleep

Do not smoke, exercise heavily, drink caffeinated drinks or take sugary sweets before bed.

  • Get Regular Exercise

If you exercise during the day your muscles will relax and they will remain so when you sleep so you are less likely to move a lot in bed. Also exercise is a good way to release anxiety and stress, and it also helps ease depression. You don’t need to go to a gym to exercise. Walk everywhere and you will already feel the benefits.

  • Create a Relaxing Atmosphere

What relaxes you? Candles? Incense? Soothing Music? A Bath? A good fiction book? Luxurious bedsheets? A nice pillow and cosy cushions? A comfortable bed? Beautiful curtains? Consider coloring your room a nice relaxing soft blue or purple, or whatever you find relaxing. Use lavender oil or amethyst crystals , candles and whatever else makes you feel relaxed. Switch the phone off, shut the computer down and enjoy the calmness for its own sake.

  • Listen to a relaxation tape

There are lots of relaxation tapes available over the internet. If you are looking for relaxing Music, positive affirmations, hypnotherapy for relaxation, to reduce stress and anxiety and improve sleep and self esteem you will find an excellent one here: 
Relaxation Music, Sleep Music, Relaxing Music for Stress Relief

If you feel none of these works for you it doesn’t mean hypnosis is not for you. It just means you need a more personalized approach.  Call me on 075 4424 7800 and not only I will address your specific issues when it comes to sleep but I will also record  a personalized tape for you tailored to your personal  needs and requirements.


Sleep Apnea

What is Sleep Apnea ?

This is a sleep disorder that happens when as your throat muscles relax during sleep the airways become obstructed and you find it hard to breathe. When this happens your body wakes you up so that the muscles in your throat can start to work again , the airways are cleared and you are able to breathe once again.

This problem is usually caused by

  • Low muscle tone – especially with the onset of old age your throat muscles can be weakened and so that they cannot keep your airways open when the throat relaxes.
  • Obesity – being overweight can mean that fat stored in your neck is so heavy that the muscles in your throat cannot handle it effectively. When this happens your airways get blocked.
  • Physical Abnormality – if you have enlarged tonsils these might cause your airways to become blocked therefore making it hard for you to breathe. It could also be that your airways are naturally smaller than other peoples’. This increases your chances to develop sleep apnea.

How do I know if I have Sleep Apnea ?

The most common symptoms of sleep apnea are:

  • Loud snoring (irregular)
  • Headaches (in the morning)
  • Daytime sleepiness

Continue reading

How to combat social anxiety and shyness

how to combat social anxiety

Overcoming Shyness and Social Anxiety

Some people experience difficulty starting conversations with others, especially when they are strangers. This is not a result of not being interested, interesting or of not having anything to say but it is the result of being scared of rejection.

The degrees of social anxiety vary from person to person. Some people find it hard to talk to people in public while they may be ok one on one. Others find it impossible to do everything when others are around.

Whether you are naturally less trusting of others and have experienced this problem all your life or you only have this problem in specific situations, hypnotherapy can help uncover the cause of this difficulty and clear any subconscious imprinting that may have made a natural predisposition even worse.

When social fear is left untreated it can lead to more serious problems, such as social isolation and eventually, depression or addictions (to relieve the pain of isolation or to numb the fear of rejection). A sense of belonging and personal intimacy are basic needs – just like food and drink – and we all require them to be fulfilled if we are to be happy.

Can Hypnotherapy help with Social Anxiety and Shyness?

Yes it can. First of all it is important for you to talk in depth about your concerns and specific situation with the hypnotherapist, before any treatment is entered into. Afterwards, when it has become clear what form of anxiety you suffer from the hypnotherapist will use hypnosis to find out what the cause of the anxiety is.

Once the cause has been identified and the feelings associated with the triggering event/s have been released, the situation can be reframed and new behavior can be learnt. This is because when underlying issues that cause social fear are dealt with it is easier to learn new ways of dealing with the fear itself.

Often self hypnosis will be introduced at this point, together with some simple yet effective breathing techniques that will help you remain calm in situations which you previously experienced as threatening. In addition to that it is likely that the hypnotherapist will guide you through future progressions rehearsals where you ll learn how to create what you want rather than what you don’t want so that you can explore more positive ways of relating to people.

If then you feel you want additional help you may get involved with psychotherapists that practice social cognitive  restructuring, social skills training, symptoms management skills and supportive counselling, which will also require your friends and family getting involved.

Whether you decide to go that way or you find hypnotherapy is enough you’ll have to  start putting into practice what you’ve learnt by meeting people and observing how well you can now relate to them. You might need more reinforcement sessions and practice self hypnosis a bit more , but remember that this is a process and it will take the time it takes.

Everybody is different, and while hypnotherapy is one of the most effective techniques there are that can help you get a kickstart, it is you, ultimately that need to put the effort in and push yourself beyond your comfort zone from time to time.

Remember: nothing of great value is ever achieved without great effort, but the effort is well worth the final result : a sense of personal satisfaction, a capacity to create intimacy, new found confidence and a much bigger horizon of possibilities opening up!

There is no better time than now to make that first step. Get in contact with me if you’d like to discuss your issues in more detail or if you wish to make an appointment to tackle your social anxiety once and for all.

Find out more how to help yourself overcome anxiety now with some useful tips.






How to overcome fear of public speaking

talking at presentationsSome people seem to be natural public speakers:  they appear charming, cool and confident ; they stay relaxed and calm throughout the entire experience. For a lot of people it is exactly the opposite: they fear public speaking more than most other endeavors and they find speaking in public a nerve wrecking experience.  So what makes someone feel one way and not the other?

Are you born good at speaking in public or can you overcome your fear and become a confident public speaker?

Understanding how our brain works

The answer to this question has to do with our brain and its neuro-plasticity: that is, its capacity to change. In order to understand how this works it is useful to know a thing or two about how emotions get processed in our brains and influence the way we behave.

The Amygdala is a very primal part of our brain that is geared for survival. By allowing us to recognize danger and immediately react to it , it makes us more likely to be able to avoid it and thus survive.

There are two parts of the Amygdala: the right side is responsible for registering risk in an immediate, profound and non verbal way, as if it were to say “oh-oh”… pay attention now!

Anything bad that has happened in the past gets registered here and since the amygdala is very alert to changes in the environment when something is seen as dangerous (whether new or related to the past ‘bad’ event previously registered) it gets activated. When this happens we become scared and as a result our sympathetic nervous system gets aroused in what we call the fight / freeze or fight response. We  experience this as getting a fast heart beat, sweating, and a general feeling of being ‘on edge’.

After the ‘panic’ physical response has been triggered the information about the event is sent to the Hyppocampus (the part of the brain that deals with the exact details of the experience) and then it all gets sent to the pre-frontal cortex so that we can analyze what happened.

People with panic and high anxiety levels have a bigger Amygdala than most. Whether this is because they were born with it or whether it developed as a result of trauma is not known but what is important to know is that is why these people might feel easily triggered by changes in the environment perceived as threatening.

The good news is that there is another part of the Amygdala whose role is to help us ‘un-learn’ : the left side. This side is responsible for comparing information, as if it were to ask “Is what’s happening now exactly the same as what happened before?’ If the answer is no, it tells the right side to knock the fight or flight response off so that we can get back to normal.

The thing is, sometimes the fear that has been triggered is so high that it over-rides everything and the left side cannot get the message across to the other side.  So in order for the right side to register that we are indeed safe we first need to be able to calm out our automatic reaction of ‘panic’. How do we do that? Simple: we breath deeply.

Why does deep breathing work ?

This works because our autonomic nervous system has two branches: one that causes arousal (sympathetic) and the other that calms us down (parasympathetic). The two cannot be activated simultaneously, so if one is activated the other cannot be. In other words: if we have started the process of calming ourselves down we cannot possibly stay aroused. Conscious deep breathing immediately activates our parasympathetic nervous system. When this happens we gradually become calm enough to allow the left side of the amygdala to ‘think us out of the danger-zone’.

How to overcome fear of public speaking

So now that you know why you feel the way you do, you are already more in control of what you can do about it. Here’s a few pointers:

  • Identify the initial panic trigger event and compare it with the present. Realize they are not the same. (This can be something as unrelated to public speaking and simple as  forgotten experiences of being bullied at school or criticized by a parent. They are often unconscious but as they still affect your present behavior they need to be identified and reframed first and this can be easily done with hypnotherapy)-Make a decision to consciously breathe deeply for at least one minute (better if five) before the event and if necessary during the presentation
  • Prepare enough to feel competent  (just like musicians or actors you need to warm up and feel prepared before you ‘perform’ so make sure you know your subject well and are confident with the content of the speech)
  • Rehearse physically and mentally (mental rehearsal is very successfully done in hypnosis as the brain does not distinguish between fantasy and reality;  when done in hypnotic trance the rehearsal can be as powerful as having experienced a positive imprinting experience of being a good public speaker)
  • Focus on the interest you have in the subject matter you are discussing to the exclusion of everything else. Self consciousness is all about worrying about how other people are responding to you. You cannot be self conscious if you are totally concentrated on something else that actually interest you. (The capacity to focus on one thing to the exclusion of everything else can be taught with hypnotherapy and it becomes easier with practice)
  • Imagine what you want to happen not on what you don’t want ! (The subconscious is a goal striving mechanism that responds to images and it does not understand negatives-  if I told you not to think of pink elephants what are you thinking about? –  So ask yourself : what is the best most positive outcome you would like from the experience? i.e. being successful, delivering a greatly inspiring speech, feeling elated and excited rather than scared and humiliated )

Above all express perfect confidence in your capacity to change. If you don’t believe it, who will?  You can change and if you truly want to, you will!

You can read more about how hypnotherapy can help you overcome your public speaking nerves here.

If you’d like help with the above techniques please feel free to contact me or just give me a ring on 075 44 24 7800.

How to be Happy

Everybody wants to be happy

It seems that is the true quest of every human being on earth. Sometimes success is defined in terms of happiness.  The American declaration of Independence even states that happiness is man’s inalienable right.

But why is it so important to be ‘happy’?

Well first of all, it goes without saying that life is already complicated enough without the added burden of moodiness and sadness. Also, it is scientifically proven that elation triggers hormones that are essential when it comes down to proper metabolic function and well being. Also, when someone is happy their positive side is brought to the fore and problems become easier to solve.

On the other hand issues such as poverty, oppression and stress do exist. There are still a lot of places where abuse is a commonplace occurrence and where people still die victims of hunger and violence. Are we advocating we just close our eyes to these and pretend they do not exist ? Certainly not. On the other hand, dwelling on problems and becoming depressed by them has never helped anyone.

The American Psychological Association states that teenagers as young as fourteen begin experiencing depression at least once a year until they are thirty. Human beings have a tendency towards negativity because often negative events and feelings carry more weight than contentedness and joy. As a consequence, a lot of us experience sadness that continues to influence us long after the triggering episode has gone. This in turn increases our risk of developing illnesses such as chronic heart failure, cerebrovascular accidents, apnea and migraine.

So perhaps we can all agree that it would be better to be happy than not.  But then, a question springs to mind:

What does it mean to be happy?

Happiness is sometimes defined as a state of mental well being characterized by positive emotions which can vary between contentment and joy. Another way to understand happiness is in terms of a way of life, rather than an emotion. It is hard to pin the concept down because happiness means different things to different people. Sometimes we are happy because we are confronted with unexpected positive events. Other times we are happy because we feel accepted and loved by others. 

Some psychologists have attempted to explain happiness: Seligman for example thought humans are most happy when they experience Pleasure (such as good food, warm baths etc) , Engagement (also called ‘flow’ which is feeling absorbed in an enjoyable yet challenging activity) ,Relationships,   Meaning  ( a sense of belonging to or a quest for  something bigger than themselves)   and Accomplishments (having realized tangible goals)

Maslow, the founder of humanistic psychology, understood happiness in terms of a hierarchy of needs shaped in the form of a pyramid.


At the bottom of the pyramid we have our basic needs that must be fulfilled at all costs. When we fulfill them we attain a basic level of happiness.

After that we ascend to ‘higher’ needs and a higher, more fulfilling sense of happiness is found. We proceed this way until we reach the last level where ‘peak experiences’ of profound love and understanding are felt.

When we reach the self actualization level we feel   more whole, more alive, self sufficient and yet part of the bigger world around us. This is the highest state of ‘happiness’ that we can experience.


Can we be happy all the time ?

According to this model we can’t be happy all of the time and we shouldn’t expect to be. Happiness depends on needs being fulfilled, therefore until they are fulfilled we can expect some kind of unhappiness. Surely, this model is useful to understand ourselves better and to aspire  to having our needs met at different levels as we proceed in life. 

However there is something to be said about how a positive attitude of mind can help us fulfill our needs quicker because if we feel good about where we’re at in the present , we cope more effectively with the circumstances we find ourselves in, while aspiring to better them.

If we see happiness as an attitude of mind we might find that our needs get fulfilled quicker and that we can feel reasonably happy  despite  all the negativity that surrounds us and despite  not having attained just yet  the highest levels of self actualization.

How do we foster a happy attitude ?

A good attitude is half talent half habit. Like some people are born with a talent for music so some people struggle with it. However anyone can become a reasonably good musician if they put enough effort and practice into it. In the same way, a good attitude is the product of a positive habitual way of thinking, which might be partly inherited from good parents and partly learnt and acquired.

So if your parents were negative and you were brought up, like most of us, in a society that thrives on fostering insecurity for economic reasons there is still hope for you. Luckily for all of us, our mind is extremely pliable and versatile and can learn new habits throughout our lives. It is never too late to change, unless of course you tell yourself it is.

I have found that the first step towards change is gratitude. We could spend all of our time focusing on what is missing but if we do that we will only attract more of the same. This is not because of magic. It simply is a psychological reality: whatever we tell ourselves we create in our minds.  And whatever we think produces an effect in feelings and actions. These in turn are reflected back to us by others and create more of the same. The tricky thing is to think about what we want, not about what we don’t want, because our ‘irrational’ mind does not understand negatives.  To illustrate:  if I said to you “don’t think of pink elephants!” what are you thinking about?

When we focus on what we have rather than what we don’t have and we are grateful for it (we feel positively about it) we are more likely to attract more of it. This is because not only we subtly inform our subconscious of what we want more of, but also we project a positive attitude to others and the world is more likely to respond positively to people who are positive rather than to people who complain.  This doesn’t mean that we should just accept our lot and be content with it.  But if we accept where we are, trying to see the opportunity rather than the flaw, we are more likely to have the energy to progress beyond it.

Therapy, Coaching or Self Help ?

So what if you want to get some support to learn how to change the way you think so your mind can be your best friend rather than your worst enemy?

The first step towards wholeness is the hardest and if you have read this far you are already well on the way to overcoming the tallest hurdle on your way. At the end of the day, the best help we can get is the one we give to ourselves. Even when we ask others to help us, we need to want to help ourselves first. 

So with this attitude in mind, taking responsibility for our own well being, we can read a whole array of books on the subject but If this proves not to be enough or we want some extra support we have a few options.

Holistic hypnotherapy, combined with NLP and Coaching could be the way for you to go. Or you could go on a self development course or a self hypnosis class. Alternatively you may want to find a humanist psychotherapist or perhaps a CBT counsellor. Or perhaps you could combine these to suit your needs. What is important is to listen to yourself, and to go with what feels right.

So begin your journey now by expressing gratitude to yourself for being the sort of person to even read this article! Give yourself a pat on the shoulders: well done for caring enough about yourself to be interested in self development! You are already closer to finding your way to live a happier more fulfilling life!

More on this: The Key to Happiness video.







How do you lose weight fast ?

How do you lose weight fast ?

Burn More Calories than you consume !

There are a million diets out there that claim to be able to help you to lose weight fast. But are diests the correct solution to successfully shedding your extra pounds? Chances are you have followed all the fads, bought all the products and tried all the diets hoping in a miracle cure of some kind. Did it work? If yes then good for you, but if you are reading this it probably hasn’t. The truth is diets don’t work because they foster a deprivation mentality. And we all know that if we are told we cannot do something that is exactly when we want to do it more!

In reality it is much better to eat a bit of everything (unless you have specific allergies) than to focus on eliminating types of food from your diet. Of course this doesn’t mean that it’s ok to go out right now and stuff yourself with fish and chips and cake. What it means is that the only way to lose weight is to burn more calories than you consume. And how do you do that ?

  • portion control 
  • healthy foods 
  • exercise

Why can’t I lose weight ? Help me lose weight fast !

A lot of you may be asking the question: “How can I lose weight fast ?” The answer is there are fast ways to lose weight but before you can find out what they are you need to ask yourself another question:”What has stopped you losing weight so far ?”  Chances are you are still overweight due to one or more of three factors:

  • Eating big portions / unhealthy foods
  • Lack of Exercise
  • Lack of motivation / willpower / unconscious blockages

A few questions to ask yourself are:

  • Do you over-eat (are your portions bigger than a fist size? How many meals / snacks do you have per day) ?
  • Do you eat “junk” food ? Do you eat regularly or skip meals and then binge ?
  • Do you get enough exercise ? (3 hours a week of low to medium intensity or 3 bursts of 20 seconds high intensity exercise once a day)
  • What are your beliefs about food ? (i.e do you use it for comfort ? Do you feel you always have to finish all the food on your plate ? Do you eat when you are genuinely hungry or is it an habit ?)
  • Do you find that despite your best intentions you keep falling back to your old bad eating habits?

Tips on losing weight fast

The first step is to be honest with yourself and face the truth of what you really do rather than what you want to be doing. In order to figure this out it is helpful to keep a record of what you eat so you can become aware of exactly how much you eat and when for at least two to ten weeks.

  • Once you have figured this out you need to decide what you want to accomplish. It is no enough to say “I want to lose weight” You need to have a goal of exactly what weight you want to be, what size and how many pounds you want to shed in how much time. Make sure that your goals are realistic and possible to achieve!To give you an example, it is reasonable to lose 1 or 2 pounds a week but if you set a goal of 3 or more a week it won’t happen and you’ll be discouraged.

  • Once you know what your dream is you need to clearly visualize it as if it already happened. In other words you need to visualize the ideal outcome. This is because the subconscious is a goal striving mechanism. What you tell it to do it will. So if you keep on thinking of what you don’t want to be that is exactly where you’ll end up.

  • Next you need to have a plan. How are you going to achieve what you want? Once you have made up your mind focus on a different achievable goal per week. Do not try to change everything all at once. You will only get overwhelmed. Once you have achieved your goal,  move on to the next achievable one. Take it one day and one week at a time. Keep track of your progress and celebrate your successes no matter how small they seem to be. They will give you motivation to keep going.

  • Stay positive. It takes time and effort to be successful.  You need to remember that nothing of value in life is easy to achieve. However, if you hold on to the belief that despite the challenge and the difficulty you will keep moving forward, you will eventually get there. Needless to say, you will not see overnight results so don’t test yourself by constantly checking the scales and comparing your weight to when you started. What you need to remember is that while you giving yourself due credit for your efforts it is important to focus on how much you want to lose rather than what you’ve lost so far
  • Finally, you need to strengthen your will power so you learn to make informed choices and not just go on auto-pilot. Self control is something that can be learned and improved. It is like a muscle. The more you use it, the stronger it gets. Take your time though. You don’t want to ‘overdo it” either. For example, instead of depriving yourself of your favourite chips you could cut down the amount you consume gradually until you are ready to give them up. At the same time you can replace them with healthier snacks such as fruit or salads.

However, if you think you’d benefit from the support of someone who can guide you through the challenges, keep you motivated and strong or you find that while you consciously want to lose weight your subconscious seems to be sabotaging you by keeping you within your old familiar habits, don’t get discouraged! if you think you may be using food to deal with uncomfortable emotions or stress or you find yourself stuck in compulsive behavior there is help at hand.

Hypnotherapy deals exactly with these kinds of subconscious blockages and with the help of a hypnotherapist you can easily and safely overcome these obstacles in just a few sessions.  

There are a few different weight-loss programmesto choose from:

Individual Hypnotherapy and coaching sessions

Online Weightloss Course

If you are unsure about which one would suit you best do not hesitate to contact me 

Using hypnotherapy to cure addictions

It has often been said that one of the hardest things to tackle is drug addiction. However there are ways to help people who are addicted to drugs. One of these is to use hypnosis. There are several centers that use group hypnosis to tackle this problem.

First of all, just as it would happen in an individual session, the sufferers will be prepared, by being given a through explanation of the process. Then trance will be induced, deepened and used by giving detailed suggestions geared towards cessation of the destructive habit.

Suggestions to this effect will probably make willing subjects give up their addiction for the foreseeable future, provided their motivation to change was strong.

The only problem with this is its generalized approach. Because the therapy is not individualized and since people get addicted to drugs for all kinds of personal reasons and might be at different stages in their process of healing,  it might be that this way of working is only suited to some and not to all.

It is well known that hypnotherapy can be highly effective in treating people with an addiction to cigarettes. In the same way other addictions can be treated very effectively because the same principle is at work : hypnosis bypasses the critical conscious mind and deals directly with the subconscious.

Clinical trials have showed that out of ten individuals that tried group hypnosis to treat their drug addiction , all of them stayed drug free for six months after their sessions came to an end. However, after two years had passed, seven out of ten stayed drug free while the other three went back to taking drugs.

Obviously these results are very positive, and while results may not show up immediately , after a few sessions it has been proven that people stay clean for an average of two years or more.

There are some factors that are going to influence whether an addict is going to respond positively to this “group” approach. First of all, as already mentioned, there must be a strong motivation to stay free of drugs and a willingness to try hypnotherapy.

One of the first things you should ask yourself , if you have a drug problem, is whether you are willing to admit that you do have a problem and if you would be comfortable to join a centre for rehabilitation. Once there you could try many of the different techniques that will be on offer and if you don’t succeed with the others, try group hypnosis.

If on the other hand you feel you’d rather seek individual treatment you could see a hypnotherapist as well as a counsellor / psychotherapist and tackle the problem with their joined support. It is very important when you do this that you are truthful and you collaborate fully with them. They are bound by confidentiality and they will be able to help you more if you answer their questions with honesty.

Hypnotherapy, whether used in a group or not is very helpful in the treatment of addictions and it has been found to be highly effective in treating people with all sorts of issues. The only prerequisite is to be open to it working.

Whether you decide to go for the group sessions or the individual therapy, one session is not going to enough. A few sessions will be necessary (probably more when group hypnosis is concerned), but you will be able to feel the results fairly quickly, within the fist few days or weeks after you have started seeing a hypnotherapist.

The key to Happiness

Believe that you are worthy of love and connection 

Dr. Brené Brown is a researcher professor at the University of Houston, Graduate College of Social Work, where she has spent the past ten years studying a concept that she calls Wholeheartedness, posing the questions: How do we engage in our lives from a place of authenticity and worthiness? How do we cultivate the courage, compassion, and connection that we need to embrace our imperfections and to recognize that we are enough — that we are worthy of love, belonging and joy? Brené is the author of I Thought It Was Just Me (but it isn’t): Telling the Truth About Perfectionism, Inadequacy, and Power (2007) and the forthcoming books, The Gifts of Imperfection (2010) and Wholehearted: Spiritual Adventures in Falling Apart, Growing Up, and Finding Joy ( 2011).