Archive for the ‘relaxation’ Category

The Observer on Sunday Part II

Monday, July 7th, 2008

Part II of the article in The Observer newspaper on Sunday 6th July 2008.

Teach yourself self-hypnosis

Cognitive hypnotherapist Katie Abbott suggests some positive-thinking techniques that can be tried by anyone, anytime, anywhere 

 

 

Sometimes in life, we feel or act as though we’re in a trance. We do things or feel things we know aren’t good for us, but we carry on doing them regardless. Cognitive hypnotherapy works to take you out of that trance, to dehypnotise you so that you are free to be the way you want to be. Whether you’re at home, at work or on holiday, these simple self – hypnosis exercises will enable you to perform simple mind maintenance …



Learn self-hypnosisThis can be done any time, anywhere, and is a great way to combat stress, re-energise or bring yourself out of a negative mood …

1. Breathe slowly, deeply and evenly from your stomach, not your chest.

2. With every exhale, say a word that represents the way you want to feel. For example, say “calm” or “energised”.

3. Recall a comforting image or memory from your past. Vividly re-experience it, remembering the sights, sounds and smells around you. Was it warm or cold? Were there any intense colours, or perhaps a scent in the air?

4. Try adding your own elements to this – add to the surroundings or environment to make it even more comforting. Practise this for three to five minutes a couple of times a week, and enjoy the benefits it can bring you.

Acting “as if”

There are no physiological differences between real and acted emotions. When you watch a film you may cry if there is an emotional scene, or you may cover your eyes during a frightening scene. You know that these are actors and the story is fictional, yet your mind and body still react as if they are real – your emotions are affected by your imagination. In the same way, acting as if you are happy can allow your brain to believe you are actually happy. The steps to achieve this are simple …

1. If you want to try to change your mood, just remember to act “as if” it were different.

2. If you feel nervous and tense, act as if you are confident and relaxed. If you want, you can even act as if you are someone else – whoever you want to be. Almost immediately, your physiology and mood may alter – it’s that simple.

Rehearsal

If at any time you are faced with a future event you are concerned about, such as an important meeting or interview, rehearsal is a quick way to change your instinctive or emotional response to that situation. This very simple (and very effective) technique conditions you to associate a comforting feeling with the event you are anxious about …

1. Start breathing deeply to encourage a feeling of relaxation.

2. Rehearse the event as if you were at your very best, from the beginning through to its successful completion. Don’t worry, you are not aiming for an Oscar.

3. Imagine there’s a cinema screen in front of you, on which you can see, hear and feel yourself being exactly the way you would like. Enjoy watching yourself in this state, and look forward to a future where you can always be like this.

Tasks

Being given a task can open up many new possibilities for yourself and those around you. The benefits manifest themselves in many surprising ways. Tasks can be tailored to suit individuals, but here are a couple everyone can try.

Random acts of kindness

Try performing one act of kindness a day. It could be buying a plant for a colleague’s desk, or simply making a cup of tea for someone.

Observe humanity

Sit in a cafe alone for no other reason than to observe passers by. Look at the people and things around you. Just observe life as it passes by, and see what you notice.

The Observer on Sunday Part I

Monday, July 7th, 2008

This article appeared as part of a supplement to the Observer on Sunday newspaper for 6th July 2008

 

Cognitive hypnotherapy

Cognitive hypnotherapy provides overworked minds with the toolkit they need to fix their own stresses and strains. It is based on modern psychology and neuroscience and, don’t worry, there’s not a pendulum in sight …
Sunday July 6, 2008 
 

 

What is it?Chances are, when you think of hypnotherapy, you either imagine a swinging pocket watch or a hapless audience member being made to cluck like a chicken on stage in the name of entertainment. Neither of these preconceptions is true. Cognitive hypnotherapy combines cognitive behavioural therapy and hypnosis with theories based on modern neuroscience.

We all go into natural hypnotic trances every day without even knowing it. It’s comparable to being so absorbed in a book or film that the hours seem to fly by, or being in a meeting where your mind has wandered. It is this natural state of mind that is used in cognitive hypnotherapy. You never lose control and are certainly never put under the control of anyone else. Practitioner Katie Abbott explains: “There are no over-the-top, annoying motivational speeches or long, arduous hours of difficult analysis. Cognitive hypnotherapy is just an extremely effective way of making positive change.”

 



Is there any evidence?Controlled trials have shown that hypnosis can reduce anxiety (particularly before medical procedures), although there is still some doubt that the hypnotic state actually exists. In the past five years, however, scientific research has become more credible, thanks to the latest brain imaging technology; brain scans now prove that hypnotised subjects are more susceptible to hypnotic suggestion. In one study, volunteers were given hypnotic suggestions to “see in colour”. Scans showed that areas of the brain associated with colour perception were activated, even though the pictures they were looking at were black and white.

Where does it come from?

In the 18th century, Austrian doctor Franz Anton Mesmer used magnets to practise a form of hypnotism (hence “mesmerising”). His patients claimed they felt no pain while being treated under his trance. Mesmer was later dismissed as a charlatan, but his methods have since been investigated and developed into the form of hypnotherapy we know today.

In 2001, Trevor Silvester set up the Quest Institute (questinstitute.co.uk) and introduced the idea of combining hypnosis with cognitive behavioural therapy, tools from positive psychology, cognitive theory and neuro-linguistic programming.

Who can do it?

“We all see the world in different ways, so hypnotherapy works to readjust your particular frame of reference,” Abbott says. “There’s no one way to treat stress or to encourage relaxation, it all depends on the way you see things – your model of the world. As part of a session, the client is supplied with a toolkit for the mind. This enables them to use different tools to fix different mental states.”

So the theory is that everyone has the capacity to adopt new mental tools, and anyone can be hypnotised. The only prerequisite is to be open to the process.

What results can I expect?

Usually, cognitive hypnotherapy needs two or three sessions in which the foundations for change are effectively put in place, although you are likely to feel relaxed after just one session.

According to Katie Abbott: “Most people report a change after their first meeting. It’s a change of mindset, the move towards a goal. Hypnotherapy can teach you how to control your body’s responses and reactions, and anchor you in calm when you become worried.”

Contra-indications

The hypnotic state is not dangerous, but people with severe depression, psychosis or epilepsy should consult their doctor before seeing a hypnotherapist.

How was it for you?
Kate Abbott (worrier)

I never thought hypnotherapy would be the thing to calm me down, but that’s what Katie Abbott has done for me, Kate Abbott. As I approached the treatment room, I panicked. What if I actually do lose my (self-diagnosed as endearing) neuroses? Or, scarier still: what if my namesake steals my identity?

But as soon as I was ushered into Katie’s Harley Street haven, I realised she wasn’t going to brainwash me like the horror movie reel running through my mind. The session started with a simple chat. We discussed our goal of relaxation versus my reality as a worrier. What followed was an hour of gentle conversation that induced a state of complete calm.

Throughout the session, I was unsure if I was “hypnotised” or just had a case of the cathartics, but I submitted entirely, visualising my past, present and future from a different perspective (“It’s OK not to be perfect”, I tell my 11-year-old self).

The result of this enlightening delve into my personal timeline is the self-hypnosis that I now practise at home. Katie asked me to concentrate on the present moment and to call to mind three things I could hear, three things I could see and three things I think about regularly, and comment on them. As I told Katie about he-who-shall-not-be-named, any angst I’ve ever experienced about relationships, past or imminent, eased off.

I didn’t care when I stumbled out on to Oxford Street moments after my session (I have been known to cry in the face of teeming crowds), and I didn’t experience so much as a sweaty palm onboard a plane the next day. I was in control, calm and confident.

Man hypnotises himself before op

Monday, April 21st, 2008
This was on the BBC News website on the 18th April 2008

 Alex Lenkei
Alex Lenkei has been practising hypnosis since the age of 16

A hypnotist from West Sussex has undergone surgery on his right hand without a general anaesthetic.

Alex Lenkei, 61, from Worthing, chose to sedate himself by hypnosis before undergoing the 83-minute operation.

He said he was fully aware of everything going on around him during the procedure but was free from pain.

The operation at Worthing Hospital involved removing some bone in the base of the thumb and fusing some joints in an attempt to improve his arthritis.

Consultant orthopaedic surgeon David Llewellyn-Clark said he was happy in agreeing to the unusual sedation on Mr Lenkei, a registered hypnotist who has been practising since the age of 16.

At one stage a hammer and chisel was used as well as a surgical saw, but I felt no pain
Alex Lenkei

 

Mr Lenkei said Wednesday’s surgery “went amazingly well”.

“It took between 30 seconds to a minute for me to place myself under hypnosis, and from that point I felt a very deep relaxation.

“I was aware of everything around me, from people talking and at one stage a hammer and chisel was used as well as a surgical saw, but I felt no pain.”

Throughout the operation, an anaesthetist was on standby to administer an anaesthetic if necessary.

Mr Llewellyn-Clark said he had been confident that Mr Lenkei was a skilled hypnotist and was “delighted all went well”.

Maternity units 'turn mothers away'

Thursday, March 20th, 2008

I was scanning the internet, as I do, and came across this report on AOL news today. I got me thinking that it really is important for mums-to-be to prepare themselves as best they can for the birth of their baby. It seems that we might not always be able to rely on things going to plan, even with the place we choose to deliver our babies. One thing we can choose, and that is to be as prepared as possible, so that if these unexpected things happen, then we are best able to cope and remain in control.

Report from AOL as follows: 

Many English hospitals had to turn away women in labour last year because they were full, new figures show.

Of the 70% of hospital trusts that provided data, more than 40% said they had been forced to shut their doors or divert women to other sites at least once. One in 10 said it happened more than 10 times, according to reports.

The figures were obtained in a freedom of information request made by the Conservatives.

The Government said maternity units sometimes were forced to take action because it was hard to predict demand.

Of 103 trusts providing maternity services that responded, 42% had to close their units or divert women to another site at least once in 2007 because of capacity problems.

The Tories said that of those trusts that had to turn women away, 74% had more than 3,000 births last year, suggesting large maternity units seemed to be more at risk of having to close.

The Tories said University Hospitals of Leicester NHS Trust, one of the biggest maternity providers in England, reported closing 28 times.

A Department of Health spokesman told the BBC diverting women to other hospitals should be the exception rather than the rule.

“It is difficult to precisely predict when a mother will go into labour and sometimes, at times of peak demand, maternity units do temporarily divert women to nearby facilities,” he said.

“When this does happen it is often only for a few hours and to ensure mother and baby can receive the best care possible.”

Hypnosis Helped Physicians Pinpoint Cause Of Children's Seizures

Tuesday, February 26th, 2008

From ScienceDaily (Feb. 15, 2008) — It was no way for an 11-year-old to live. For a month the boy had endured daily episodes of uncontrollable jerking and foaming at the mouth, and his physicians at Lucile Packard Children’s Hospital were concerned that the boy had epilepsy. Before starting the boy on a lifetime of anti-seizure medications, though, they turned to an unconventional diagnostic tool: hypnosis.

“Children are highly suggestible and they have great imaginations,” said Packard Children’s child psychiatrist Richard Shaw, MD. “We’ve found that if we suggest that they are going to have one of their events while they are in a hypnotic trance, they will usually have one.”

But wait. Aren’t physicians supposed to try to STOP seizures rather than searching for new ways to cause them? In a word, yes. But in order to treat seizures effectively, doctors must learn which parts of the brain are causing the trouble. Many children who seem to be having epileptic seizures are actually having an involuntary physical reaction to psychological stress in their lives. These events require a vastly different treatment than do true epileptic seizures.

The only way to pinpoint the true cause is to monitor the child’s brain activity during an event. Connecting a panel of electrodes to a child’s scalp is relatively easy and painless. Conducting a “seizure watch” of indefinite length is another matter.

“It’s very difficult for parents to spend three or four days in the hospital hoping their child has a seizure,” said Packard Children’s chief of pediatric neurology, Donald Olson, MD. “It puts them in a very uncomfortable place emotionally.” Furthermore, some hospitalized children, removed from the very stressors that may be causing the events, never have a seizure-like event.

Hypnosis can speed the process considerably, say Shaw and Olson. Together with former medical student Neva Howard, they tested the procedure on nine children between the ages of 8 to 16 whose seizure-like events included twitching, loss of consciousness, shaking, jerking and falling. Their results were published online in January in Epilepsy & Behavior. The physicians needed to know whether these were true epileptic events, which are best treated by medication, or non-epileptic events caused by psychological stress or other neurological problems.

“We can’t always distinguish epileptic from non-epileptic events visually, or through descriptions by family or friends,” said Olson, an associate professor of neurology, of neurosurgery and of pediatrics at the Stanford University School of Medicine. “But regardless of the cause, these are disabling, life-altering events that need to be treated.”

The authors believe that, although hypnosis may not work for every child, the technique is an important tool that can speed proper diagnosis and treatment for children suffering from seizurelike events.

To hypnotize the subjects, Shaw, an associate professor of psychiatry and behavioral sciences and of pediatrics at the School of Medicine, first used a combination of deep breathing and progressive muscle relaxation to induce a state of relaxation and deep focused attention in the subjects. He then used a combination of imagery and suggestion to induce one of their typical seizure-like events.

Children typically visualize being at one of their favorite places—for one teen, it was on a beach in the Bahamas. After a hypnotic trance was established, Shaw would then direct the child to recall the feelings or events that usually precede a typical seizure. Electrodes on the child’s scalp recorded their brain activity during the session. 

In eight out of nine cases, Shaw could successfully trigger a seizure-like event with this procedure. After an appropriate monitoring interval, Shaw then directed the hypnotized child to “return” to his or her favorite place and the episode would stop. Using this technique, the physicians found that all eight of the subjects were experiencing non-epileptic events.

“We had a number of clues that these particular children might not have epilepsy,” said Olson, “but hypnosis helped us confirm our suspicions.” Physicians begin to suspect causes other than epilepsy if an individual has a variety of episodes, if the person’s cognition is unaffected despite frequent seizures or if the person has a pre-existing psychiatric diagnosis.

Were the kids in the study relieved to find they didn’t have epilepsy? “Yes and no,” said Shaw. “It’s important to explain very clearly that although these events are psychologically based, they are completely out of a child’s control.” He and Olson compare the events, which are a type of condition called conversion disorder, to other well-known ways that stress and emotions affect other bodily functions, such as migraines, ulcers and blushing.

Stanford is part of an ongoing multi-center study of these non-epileptic events to better understand their causes and possible treatments. For now, Shaw often couples psychotherapy with self-hypnosis lessons to teach children how to avoid the events.

“When they’re feeling out of control, this is a tool they can use. They know that they were able to ‘turn off’ an event during the initial hypnosis, and that gives them confidence to try it themselves,” said Shaw.

In general, people are growing more comfortable with the idea of hypnosis in a medical setting, said Olson. “The first reaction of many people may be to equate hypnosis with some sort of black magic. But once we explain the reasons and benefits, they’re very accepting.”

Adapted from materials provided by Stanford University Medical Center.