Posts Tagged ‘relaxation’

Wounds ‘take longer to heal when you are anxious or stressed’

Friday, June 11th, 2010

 

In my approach of Cognitive Hypnotherapy, we have long used it for helping the body to heal itself. This article explains a link with stress and anxiety and the body taking longer to heal itself. It would stand to reason then, that being able to deal with stress and anxiety in a positive way, would be condusive to better healing. Read on and let me know what you think…

by That’s Fit Staff (Subscribe to That’s Fit Staff’s posts)
Jun 10th 2010

Categories: Mind and body

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Woman putting on plasterScientists have discovered that stress and anxiety can make it harder for wounds to heal.

Researchers inflicted small ‘punch’ wounds on healthy volunteers whose levels of life stress were gauged using a standard questionnaire. The wounds of the least anxious participants were found to heal twice as fast as those of the most stressed, and changes in the levels of the stress hormone cortisol reflected the difference in healing speed.

Professor John Weinman, from the Institute of Psychiatry at King’s College London, has previously shown that healing can be enhanced by psychological help aimed at easing emotional stress.

He says: “These studies focus specifically on how the life stresses people experience can impact on their ability to recover from different types of wound, such as those caused by surgical procedures and by different medical conditions, including venous leg ulcers.

“I hope that these findings can now be used to identify psychological interventions to help speed up the recovery and healing process.”

Children can 'imagine away' pain

Monday, October 12th, 2009

This is from the BBC News website today, and makes interesting reading about what the human mind is possible of – especially for children.

Children can be taught to use their imagination to tackle frequent bouts of stomach pain, research shows.

A relaxation-type CD, asking children to imagine themselves in scenarios like floating on a cloud led to dramatic improvements in abdominal pain.

The US researchers said the technique worked particularly well in children as they have such fertile imaginations.

It has been estimated that frequent stomach pain with no identifiable cause affects up to one in five children.

The research, published in the journal Pediatrics, follows on from studies showing hypnosis is an effective treatment for a range of conditions known as functional abdominal pain, which includes things like irritable bowel syndrome.

In this study, the children had 20 minute sessions of “guided imagery” – a technique which prompts the subject to imagine things which will reduce their discomfort.

One example is letting a special shiny object melt into their hand and then placing their hand on their belly, spreading warmth and light from the hand inside the tummy to make a protective barrier inside that prevents anything from irritating the belly

The researchers, from the University of North Carolina and Duke University Medical Center, said a lack of therapists led them to the idea of using a CD to deliver the sessions.

In all 30 children aged between six and 15 years took part in the study – half of whom used the CDs daily for eight weeks and the rest of whom got normal treatment.

Among those who had used the CDs, 73.3% reported that their abdominal pain was reduced by half or more by the end of the treatment course compared with 26.7% in the standard care group.

In two-thirds of children the improvements were still apparent six months later.

Anxiety

It is not clear exactly how the technique works but studies have shown it is partly about reducing anxiety but there is also a direct effect on the pain response.

Some researchers think hypnosis-like techniques reduce “hypersensitivity” in conditions such as irritable bowel syndrome.

Study leader Dr Miranda van Tilburg said it was especially exciting that the children were able to use the technique on their own.

“Such self-administered treatment is, of course, very inexpensive and can be used in addition to other treatments, which potentially opens the door for easily enhancing treatment outcomes for a lot of children suffering from frequent stomach aches.

“Children are very good at using their imagination – when you use this in adults you have to overcome a barrier first.”

Professor David Candy, a consultant paediatric gastroenterologist at Western Sussex Hospitals, said his team had tried hypnosis in a small group of children with severe abdominal pain problems and had 100% success rate.

He added they are now keen to try the guided imagery technique to see if they can replicate the US findings.

“There is really a dearth of information on how to manage children with abdominal pain and it’s a very common problem which keeps children out of school.”

20 Tips for dealing with life…

Friday, August 7th, 2009

I’m afraid I don’t know the original author, but I unashamedly pinched this from a forum I belong to. It made my chuckle, but think how true some of them are too. What do you think?

1. Remember… Once you get over the hill, you’ll begin to pick up speed.

2. If it weren’t for STRESS I’d have no energy at all.

3. Whatever hits the fan… Will not be evenly distributed.

4. Everyone has a photographic memory. Some, like me, just don’t have any film.

5. I always know… God won’t give me more than I can handle there are times I just wish He didn’t trust me quite so much.

6. Dogs Have Owners ~ Cats Have Staff

7. If the shoe fits… buy a pair in every colour.

8. Never be too open-minded, your brains may fall out.

9. Just going to church doesn’t make you a Christian, any more than standing in a garage makes you a car..

10. Bills travel through the mail at twice the speed of cheques.

11. If you look like your passport picture… you probably need the trip.

12. Some days are a total waste of makeup.

13. Men are from earth. Women are from earth. Deal with it.

14. A balanced diet is a cookie in each hand.

15. Middle age is when broadness of the mind and narrowness of the waist change places.

16. Opportunities always look bigger going than coming.

17. Junk is something you’ve kept for years and throw away three weeks before you need it.

18. Experience is a wonderful thing. It enables you to recognize a mistake when you make it again.

19. By the time you can make ends meet, they move the ends.

20. Learn from the mistakes of others. Trust me… you can’t live long enough to make them all yourself. I’ve tried!!

British surgeons should hypnotise patients for some operations, says academic

Tuesday, June 9th, 2009

From The Telegraph Newspaper www.telegraph.co.uk 7 June 2009

British surgeons should be taught to hypnotise patients to control pain for some operations rather than rely on general anaesthetics, according to a leading American academic.

By Daily Telegraph Reporter Published: 3:15PM BST 07 Jun 2009 Professor David Spiegel, of the Department of Psychiatry and Behavioural Sciences at Stanford University, wants the National Institute for Health and Clinical Excellence (Nice) to sanction sweeping changes.

He will tell the Royal Society of Medicine on Monday that Nice should add hypnotherapy to its list of approved therapeutic techniques for the treatment of conditions ranging from allergies and high blood pressure to the pain associated with cancer treatment and bone marrow transplantation. 

 ”It is time for hypnosis to work its way into the mainstream of British medicine,” says Professor Spiegel.

“There is solid science behind what sounds like mysticism and we need to get that message across to the bodies that influence this area.

“Hypnosis has no negative side-effects. It makes operations quicker, as the patient is able to talk to the surgeon as the operation proceeds, and it is cheaper than conventional pain relief. Since it does not interfere with the workings of the body, the patient recovers faster, too.

“It is also extremely powerful as a means of pain relief. Hypnosis has been accepted and rejected because people are nervous of it. They think it’s either too powerful or not powerful enough, but, although the public are sceptical, the hardest part of the procedure is getting other doctors to accept it.”

Last year, the Daily Telegraph reported how a pensioner had knee surgery using just hypnosis to control the pain. Trained hypnotist Bernadine Coady, 67, was wide awake for the one-hour operation, which is usually performed under a general anaesthetic.

A spokesman for the National Council for Hypnotherapy said of her case that the technique has been used for centuries for pain relief. He added: “It is used often other countries, for example Belgium, as an alternative to anaesthetics and patients report that it is very successful, that they feel no pain during their operations.” The theory behind medical hypnosis is that the body’s brain and nervous system cannot always distinguish an imagined situation from a real occurrence. As a result the brain can act on any image or verbal suggestion as if it were reality.

Hypnosis puts patients into a state of deep relaxation that is very susceptible to imagery; the more vivid this imagery, the greater the effect on the body. Nice said it would welcome submissions for hypnotherapy to be considered as an approved therapeutic technique on the NHS if it could be cost-effective and consistent delivery could be guaranteed.

But Professor Steve Field, who chairs the Royal College of General Practitioners, said he was sceptical as to whether hypnotherapy could meet these standards. “It is a useful tool used by some GPs and patients for relaxation, but I don’t think it is something that we should support being rolled out to all medical students and all doctors,” he said.

“We can’t call on the NHS to support it without there being a firm medical and economic basis, and I’m not convinced those have been proved to exist.”

Hypnosis Improves Academic Performance and Reduces Test-Anxiety for College Students

Monday, May 18th, 2009

 

Monday, May 18, 2009 by: Steve G. Jones, M.Ed., citizen journalist
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Key concepts: College, Hypnosis and Anxiety

(NaturalNews) A lot is expected of today’s college students. They are under an enormous amount of pressure to succeed in academics. The pressure comes from themselves, parents, professors, and friends. This causes a lot of stress for students. Success in college is a stepping stone to being successful in a career after graduation, so students feel the need to perform at their full potential. It is important for struggling college students to seek help in reducing their stress with natural treatments such as hypnotherapy. For some students, the stress and anxiety of school and academics can become overwhelming. Stress affects students in many different ways. For some students, their grades start to suffer, which can affect their GPA in the long-run. Other students become so overwhelmed by stress that they drop out of college. According to the 2000 census, 50% of the population in the United States over the age of 25 attended college. However, only 60% of those who attended college earned an associate, bachelor, or graduate degree. This means that 40% did not finish college for various reasons. Sapp (1990) studied the role hypnosis plays on treating test-anxiety in college students. The participants in the study were randomly divided into two groups. One group served as the control group and received no form of treatment. The other group received cognitive-behavioral hypnosis. The researcher evaluated the effects of hypnosis in improving academic performance and decreasing test anxiety. Both groups were enrolled in a demanding psychology course. All students were evaluated based on their midterm grade and anxiety levels. The hypnosis group reported a significant reduction in test anxiety and improvement in academic achievement. Both groups were evaluated 6 weeks after the end of the course and the hypnosis group was found to have maintained their hypnosis treatment gains in achievement and reduction in anxiety. Cognitive behavioral hypnosis is a highly effective form of treatment that helps students improve performance and reduce anxiety. Carrese (1998) outlines the benefits of teaching self-hypnosis to college freshman. The researcher describes the steps taught to students, including relaxation techniques and the usage of imagery. Self-hypnosis was able to help the college freshman cope with stress and the pressures of college. Whether cognitive-behavioral hypnosis is used or self-hypnosis is used, hypnotherapy is a very effective form of treating stress and anxiety in college students. Having the ability to better manage stress not only improves their academic performance in college, but will continue to help them cope with stress in other situations throughout their lives. Sources 2000 Census. Census Scope. Retrieved on May 15, 2009: http://www.censusscope.org/us/chart… Carrese, M.A. (1998). Managing stress for college success through self-hypnosis. Journal of Humanistic Education and Development, 36(3), 134-142. Sapp, M. (1990). Hypnotherapy and test anxiety: Two cognitive-behavioral constructs. The effects of hypnosis in reducing test anxiety and improving academic achievement in college students. Report. ERIC ID: ED328163.

Sleep and Teenagers

Monday, April 6th, 2009

From Pyschology Today

By John Cline, Ph.D. on April 5, 2009 – 2:40pm in Sleepless in America

On a recent episode of the MTV series “True Life,” a high school student suffering from delayed sleep phase syndrome was followed. She finds it impossible to go to sleep at a regular time, instead staying up until the early hours of the morning and then finding it nearly impossible to get out of bed to go to school. When she does, she is constantly falling asleep and is unable to pay attention to class discussions. This was an accurate depiction of the problems some teens have related to sleep. Teens tend to have three major sleep concerns. One, they are naturally sleepier than younger children or adults. Two, they tend to get insufficient sleep during the week due to academic, social and recreational demands and try to make up for it on the weekend by sleeping late. Three, they have a delayed sleep phase, meaning they want go to bed later and sleep later than other age groups. Given late night activities such as text messaging and video gaming, this propensity can easily become a full fledged delayed sleep phase disorder in which bed time isn’t until 3 or 4 a.m., and the ideal wake up time is pushed to around 12 p.m. This shift in circadian rhythm is facilitated by late night exposure to light, as when looking into a bright computer screen at 2 a.m. Teens almost always sleep late on the weekends. Some teens, however, find it almost impossible to get out of bed on any given day due to their sleep difficulties. This can easily result in missing school and becoming truant. Indeed, studies have shown that teens are sleepier than younger children or older adults. Their sleep is shallower and less restorative than the sleep that younger children get. When allowed to sleep as much as they would like, teens average 9 to 10 hrs per night, but few are getting anywhere near this amount. Indeed, as the start of the school day is earlier for high school than middle school, it is often necessary for high school students to get up as early as 5:30 a.m. to get to school on time. In order to get even nine hours of sleep with such a schedule, it would be necessary to go to bed around 8:30 p.m., which is not likely. Once children become preschoolers, most no longer require naptime, and by nature choose to stay awake. Teens regain the ability to nap and are better able to stay up later than younger children. They are able to over sleep when necessary and regularly do so on weekends and during vacations. Teens also tend to have much more irregular sleep schedules, with greatly different bed and wake up times on weekdays as compared to weekends. This greater flexibility in sleep ability and sleep scheduling can lead to significant disruption of the sleep pattern. As a result of the miss-match between sleep-need and school schedules, insufficient sleep is common among teens. It is estimated that up to 40% of high school and college students are sleep deprived. This may be an underestimate. There are many reasons for this. At this age there is decreasing control exercised by parents. At the same time academic work increases. Many high school students are taking honors and advanced placement classes, often working at a college level. Young people engage in many more social activities such as sports and school clubs. In addition to doing their home work, they also may have to work long hours to earn money for college. Many college students have to essentially be full time students and full time workers due to the current economic challenges. The adolescent years are filled with challenges. Teens take on more adult roles while still having many of the needs of children. They experience the rapid physical and emotional changes of becoming young adults. Many have concerns about their future such as going to college, getting a job and having enough money. Sexual feelings are intense during this time and teenagers have to take on more adult decisions regarding sexuality, the use of alcohol and other drugs, and working out their own value systems which may be different from their parents. During this time distrust of parents or authority figures may develop. All of these worries and concerns can cause arousal that interferes with sleep. As with adults, sleep is often a lower priority for adolescents. This is especially true during the school week when school, homework, sports, after school activities, volunteer work, jobs and socializing seem much more important than sleep. As with adults, few teens can appreciate the benefits of sleep with regard to improved cognitive functioning and mood. If they did, the improved functioning young people would experience might more than off-set the extra time devoted to sleep. There are a number of concerns related to insufficient sleep that go beyond the cognitive, memory and emotional effects. Increased sleepiness results in increased risk for fatigue-related accidents, especially motor vehicle accidents. Laboratory studies have shown that significant sleep loss results in cognitive impairment equivalent to that caused by alcohol intoxication. Not a good thing for new drivers just learning the rules of the road! When young people are getting insufficient sleep, there is impairment of the motivation needed to do well in the class room or on the job. Unintended sleep episodes may occur in the form of falling asleep in class or on a job, or behind the wheel of a car. Indeed, students with a C average or below typically report getting less sleep and having a more irregular sleep schedule than students with better grades. While the above issues are the most common ones for sleep problems among young people, a number of other sleep disorders are also potentially problematic. For example, narcolepsy usually appears in adolescence or early adulthood and about 50% of people with narcolepsy will have some symptoms by age 16. Another significant concern is the impact of the increasing obesity in our society. Obesity can increase the risk for sleep apnea in young people just as it does in older individuals. The long term impact of sleep apnea can have severe implications for health and well being. In the next post, I will discuss some ways to help teens keep from being sleepless in America.

IVF and fertility problems? Just relax

Sunday, February 22nd, 2009

Just one of the ways Cognitive Hypnotherapy can help for fertility. See www.anitamitchell.co.uk for further details.

From

February 21, 2009

Women struggling to have a baby are being told their problem may be all in the mind, with some happy results Rachel Carlyle Sophia Mackintosh is all too aware that she is a walking stereotype. After two miscarriages and a failed IVF attempt, she decided to give up trying for a baby and buy a dog instead. With Lulu happily installed in their newly renovated house in Islington, North London, Mackintosh and her husband, James, launched themselves wholeheartedly into the adoption process. Then, five years after that first traumatic miscarriage, she discovered that she was pregnant. Hers is a familiar story of the type gleefully recounted by those who believe that women today try too hard to get pregnant. Mackintosh agrees – she believes that during those five years her mind was sabotaging her chances. “I became obsessed. Every month I would pee on an awful lot of sticks and be disappointed each time that I was not pregnant,” she says. “But, deep down, there was relief that at least I would not spend the next 12 weeks panicking about having another miscarriage.” After beginning the adoption process, Mackintosh, a charity director, began seeing a fertility counsellor. “I began to see my body in a positive way again, and she taught me to be calmer about life and confident that I would have a baby one day. And because we were about to adopt, James and I weren’t trying quite so desperately to conceive.” After the fifth session, she was pregnant, and now, at the age of 40, she has two sons, aged 3 and 1 (plus Lulu the dog). Mackintosh’s story is one of 15 collected by Michaela Ryan for a book, Trying to Conceive (Vermilion, £10.99). Related Links IVF advance promises leap in success rates Our IVF journey Top ten ways to boost your fertility The idea that the mind has a large part to play in fertility is also advocated by the midwife Zita West, who last month launched a Manage Your Mind programme at her London clinic. Each hour-long session costs £110 and a course of one to six sessions is recommended. Techniques include guided relaxation, art therapy, hypnotherapy and cognitive behaviour therapy (turning negative thoughts into positive ones). West says: “I know it makes me sound woolly, which I most certainly am not, but I have been doing this for a long time and I’m convinced that the mind-body link is crucial.” She says that “unexplained infertility” accounts for up to 23per cent of infertility cases, and 80 per cent of these could be down to the mind. The cause could be a subconscious fear of having a baby or the stress that comes from worrying about being unable to conceive. “Negative messages from the past are very important; they stay with you.” Although evidence for “mindset infertility” is scant, there is a growing acceptance that stress can affect the part of the brain governing reproductive hormones. “Basically, when an animal is stressed, it sends signals to suppress reproduction,” says Dr Jacky Boivin, a Cardiff University psychologist who specialises in infertility. “This has been proved in rats, sheep, cows and bulls, but in humans it’s more difficult to prove.” The Boston obstetrician Dr Alice Domar, a pioneer of the mind-body connection, has carried out several studies. In one, she recruited 185 IVF patients; a third did her ten-week mind-body programme, a third joined a support group and the remaining third had no extra support. She found that 55per cent of the mind-body group , 54 per cent of the support group and 20 per cent of the control group conceived. Seeta Rashid was 28 when she and husband, Tahir, began trying for a baby. After a year nothing had happened and medical investigations proved inconclusive, so the couple joined the estimated 400,000 people in Britain with “unexplained infertility”. After three failed attempts at intrauterine insemination (IUI), where the sperm is injected into the uterus, Rashid joined Cradle, a local support group in Renfrewshire. “Infertility consumes you; it puts your life on hold. Every time you go out, all you see are pregnant women or women pushing prams. You think everyone in the world is pregnant except you,” she says. At Cradle she learnt relaxation, changed her diet, took up yoga and studied techniques to challenge negative thinking. Soon after, she began her fourth IUI, which succeeded, and the couple’s daughter, Hema, was born in September, 2005. While on maternity leave, Rashid and a fellow Cradle member, the geneticist Sam MacCuish, persuaded Domar to visit Scotland. The pair secured Lottery funding and were trained in Domar’s ten-session mind-body programme. They have run one pilot and one “proper” course, each for six IVF couples who had previous miscarriages and/or failed treatments. From the second programme, five of the women got pregnant, and the sixth decided not to go ahead with treatment – an 83 per cent success rate. While running the course, Rashid put the ideas into practice, and naturally conceived her son, Gibran, who celebrated his first birthday last weekend. “I can’t say for certain what made the difference, but the mind is a very powerful thing and we should never underestimate it.” Many doctors remain sceptical, however. “Just look at some of the stressful states that people have lived in – the Second World War, starvation in Africa – yet women still conceived easily,” says Richard Kennedy, a fertility specialist at University Hospital Coventry and secretary-general of the International Federation of Fertility Societies. He won’t dismiss a mind-body link completely, however. “You hear of couples who get to the point where their doctor says that there is nothing more that can be done, so they decide to get a dog or spend their money on a world cruise. They relax – then they get pregnant naturally. But to my knowledge there is no research on that link.”

British Infertility Counselling Association (www.bica.net)

Cradle (www.assistedconception.org/cradle)

Sleep is needed to form memories

Saturday, February 14th, 2009

Sleep is something we all need! If  you need help having a good nights sleep take a look at my website to find out how I might help www.anitamitchell.co.uk.

From examiner, posted on 11/02/09

First-of-its-kind study shows how brain connections strengthen during sleep

PHILADELPHIA – If you ever argued with your mother when she told you to get some sleep after studying for an exam instead of pulling an all-nighter, you owe her an apology, because it turns out she’s right. And now, scientists are beginning to understand why.

In research published this week in Neuron, Marcos Frank, PhD, Assistant Professor of Neuroscience, at the University of Pennsylvania School of Medicine, postdoctoral researcher Sara Aton, PhD, and colleagues describe for the first time how cellular changes in the sleeping brain promote the formation of memories.

“This is the first real direct insight into how the brain, on a cellular level, changes the strength of its connections during sleep,” Frank says.

The findings, says Frank, reveal that the brain during sleep is fundamentally different from the brain during wakefulness.  

“We find that the biochemical  changes are simply not happening in the neurons of animals that are awake,” Frank says. “And when the animal goes to sleep it’s like you’ve thrown a switch, and all of a sudden, everything is turned on that’s necessary for making synaptic changes that form the basis of memory formation. It’s very striking.”

The team used an experimental model of cortical plasticity – the rearrangement of neural connections in response to life experiences. “That’s fundamentally what we think the machinery of memory is, the actual making and breaking of connections between neurons,” Frank explains

In this case, the experience Frank and his team used was visual stimulation. Animals that were young enough to still be establishing neural networks in response to visual cues were deprived of stimulation through one eye by covering that eye with a patch. The team then compared the electrophysiological and molecular changes that resulted with control animals whose eyes were not covered. Some animals were studied immediately following the visual block, while others were allowed to sleep first.

From earlier work, Frank’s team already knew that sleep induced a stronger reorganization of the visual cortex in animals that had an eye patch versus those that were not allowed to sleep. Now they know why.

A molecular explanation is emerging. The key cellular player in this process is a molecule called N-methyl D-aspartate receptor (NMDAR), which acts like a combination listening post and gate-keeper. It both receives extracellular signals in the form of glutamate and regulates the flow of calcium ions into cells.

Essentially, once the brain is triggered to reorganize its neural networks in wakefulness (by visual deprivation, for instance), intra- and intercellular communication pathways engage, setting a series of enzymes into action within the reorganizing neurons during sleep.

To start the process, NMDAR is primed to open its ion channel after the neuron has been excited. The ion channel then opens when glutamate binds to the receptor, allowing calcium into the cell. In turn, calcium, an intracellular signaling molecule, turns other downstream enzymes on and off.

Some neural connections are strengthened as a result of this process, and the result is a reorganized visual cortex. And, this only happens during sleep.

“To our amazement, we found that these enzymes never really turned on until the animal had a chance to sleep,” Frank explains, “As soon as the animal had a chance to sleep, we saw all the machinery of memory start to engage.” Equally important was the demonstration that inhibition of these enzymes in the sleeping brain completely prevented the normal reorganization of the cortex.

Frank stresses that this study did not examine recalling memories. For example, these animals were not being asked to remember the location of their food bowl. “It’s a mechanism that we think underlies the formation of memory.” And not only memory; the same mechanism could play a role in all neurological plasticity processes.

As a result, this study could pave the way to understanding, on a molecular level, why humans need sleep, and why they are so affected by the lack of it. It could also conceivably lead to novel therapeutics that could compensate for the lack of sleep, by mimicking the molecular events that occur during sleep.

Finally, the study could lead to a deeper understanding of human memory. Though how and even where humans store long-lasting memories remains a mystery, Frank says, “we do know that changes in cortical connections is at the heart of the mystery. By understanding that in animal models, it will bring us close to understanding how it works in humans.”

 

Overthinking 'disrupts golf putt'

Friday, January 30th, 2009

Just ask Tiger, he’s ‘gone’ when he makes a shot. Find out how cognitive hypnotherapy  and NLP can help reduce your handicap www.anitamitchell.co.uk.

Found on the BBC News website:

Golfers who think too much about their technique between shots could be seriously affecting their performance, a study has suggested.

St Andrews University and US scientists said they had established that too much analysis made the golfer’s game worse.

They said thinking too much about the previous shot can disrupt performance.

In total, 80 golfers were given shots to practise until they got it right. Those who discussed their putting between strokes took twice as long.

The study suggested talking could “overshadow” motor skills Golfers who think too much about their technique between shots could be seriously affecting their performance, a study has suggested. St Andrews University and US scientists said they had established that too much analysis made the golfer’s game worse. They said thinking too much about the previous shot can disrupt performance. In total, 80 golfers were given shots to practise until they got it right. Those who discussed their putting between strokes took twice as long. The study found that when the mix of skilled and novice golfers tried again, those who had discussed the shot took longer to get the shots right as those people who had spent a couple of minutes engaged in other, unrelated activities. Simply describing one’s putting skill after it has been executed can be incredibly disruptive to future putting performance Prof Michael Anderson St Andrews University Psychology Professor Michael Anderson, from St Andrews University, said: “This effect was especially dramatic in skilled golfers who were reduced to the level of performance of novices after just five minutes of describing what they did. “Novices, by contrast, were largely unaffected, and perhaps even helped a little, by verbally describing their movements. “It’s a fairly common wisdom in sport that thinking too much hurts performance; during a game it can be an obvious distraction. “However, what we found surprising is that simply describing one’s putting skill after it has been executed can be incredibly disruptive to future putting performance.” He said overthinking did not seem to affect novices because “they probably haven’t developed enough skills to forget in the first place” and claimed that top professionals would be less susceptible as they were very focused in their approach. The researchers think the loss of performance was due to an effect called verbal overshadowing, which makes the brain focus more on language centres rather than on brain systems that support the skills in question. The study, which also involved the University of Michigan, marks the first time researchers have claimed to demonstrate that verbal overshadowing can adversely affect motor skills. Prof Anderson said the findings may have consequences for people who take part in other sports. “This observation may have repercussions for athletes who depend on effective mental techniques to prepare for events,” he added. “Moreover, those who teach golf, or any motor skill, might be undoing their own talent in the process.”

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.