One small step for you... away from anxiety or low mood (or how to pop that bubble before it bursts)

So how many times have you found yourself sinking into a low or anxious mood recently? I think there are few people, who if they thought carefully, could deny that this happens from time to time.

The thing is, why does it happen? There are some very straightforward reasons for why this happens.
Our brains are pretty much hardwired to spot the negative in things. I don't mean that we go around moaning and groaning, it's more that there is a tendency to zoom in on the negatives at great speed! 
We are all capable of blowing up big bubbles of anxiety (or of depressed thinking) without even realising we are doing so. 

It's also something that we can choose to become more aware of. We can choose spending less time being engaged 'actively' in the very thoughts that lead to those negative feelings. So how can you address those thoughts without pinging an elastic band every time you think of them? (Yes, I had a go at doing that too!)

One thing that I personally found to help me, is the use of mindfulness and meditation. It does not mean clearing my mind, it is more that I focus attention so I become an impartial observer. It means I can spot and identify when thoughts are actually doing me harm. I'm thinking of running another 6 week course in Mindfulness and Meditation for beginners at the Norfolk Clinic from the first week of October. If you want to know more about this very valuable course and for more details, get in touch soon, as bookings are limited to 6 per group.

There's also a number of other things that can support managing your own state of mind. I share ideas with clients, when working with me individually. Some ideas are from different types of therapies, such as CBT (cognitive behavioural therapy), and some are what I'd define as 'logical steps'. All in all a multitude of ways to change the way you think and feel. As a unique client, you will be encouraged to work through issues that are most important to you, so that you are able to see progress, even if just small steps. All those steps add up, don't they?

Angie
    

See:

http://www.angiegiles.co.uk/
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

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About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Angie directly on 07773 610816 or email info@angiegiles.co.uk 
Angie offers a free initial consultation to find out more. 

Finding energy after illness

I've been feeling out of sorts recently, with a cold at the start of the year, unfortunate timing. I felt low on energy. When I started to recover in February, I did feel well for about 12 days. I had a lot of things to do and things to catch up with. You probably know how it goes:

• You start to feel better, so you think 'Right, I will get on with a heap of tasks right now'. 
• You get behind with domestic chores, so there's a concern about wanting to tidy up the house.  
• Missing your friends where had to cancel previously, so you want to see them, and end up tiring yourself out when you do!
• Work = Clients wanting time with me. I like to fit with their schedules as much as I can, so working some evenings as expected. Led to feeling tired (sleeping less well due to a cold) 
• Doing more of my 'to do' list, that includes paperwork, meetings, writing social media posts.
• All those events that you believe you 'should' be doing or attending.
• Wanting to be at 100% when actually at about 60% capacity!   

I was feeling pressure to progress with planned activity, and wanted to get back into meeting up with friends, clients and business contacts. I arranged meet ups with a couple of friends and I got to see clients and attended a few events, two of which were all-day events. I also started to get back on to social media and was enjoying achieving some of my plans.

However, I felt my head spinning by week 2 after that 'return to work'. I happened to be at a networking event which was quite 'full on' with lots of people being introduced and moved around. At the time I couldn't work out why I felt lightheaded and my temples and under-eye area pounding. I did stop momentarily to take a breath and the organiser saw this, asking me if I was OK. My answer was a question, I asked 'is it hot in here?' and 'I have a bit of a headache.' To be fair, the venue wasn't hot, I was (in an infected sense!).

Going home after that, I snuggled under a blanket and stayed there for an hour or more. That was perhaps a sensible thing to do. It was then I realised I had a temperature and my 'cotton wool' head feeling of confusion and discomfort turned out to be sinusitis (I know the signs as I had it as a child). The whole time I'd kept going, because being self-employed, income only comes in when I am seeing clients. I did cancel a couple of client meetings after that, before I'd got some idea of how to treat the infection, and just in case it was a 'fresh cold' that I might pass on.  

During the worst of my illnesses, I still put effort into eating freshly cooked homemade meals, even though I didn't really feel up to making them. I lost weight over this time period too, even though I continued to eat and retained a love of chocolate and Easter. (In moderation: I still have one favourite bar of chocolate left in April). I also did a couple of cheat meals, where I bought a ready meal from the supermarket. It tasted very good and was not really that unhealthy (I regularly check food labels for content).

I also spoke with our herbalist, Tim, at the Norfolk Clinic for a few pointers on dealing with sinusitis. If you are prone to colds and coughs (and sinusitis),Tim has a lot of great advice to reduce symptoms.
I've written before on this blog about returning to work too soon after an illness. It is very easy to think you are clear of a cold, when actually you may have a secondary infection. I had felt 'on the mend', so perhaps this was a separate infection. I don't know. I'm just glad to be feeling a bit more 'me' again. It's quite a relief (and I'm sure my Norfolk Clinic colleagues will be glad to have a more organised Angie back in the room too!) I hope that anyone else who had a cold or illness this season is feeling much better too.

Angie x

See:

http://www.angiegiles.co.uk/
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

Facebook for HypnoShape: HypnoShape weight reduction programme

About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG. 

Call Angie directly on 07773 610816 or email info@angiegiles.co.uk 
Angie offers a free initial consultation to find out more. 

Self-Reliance

Self-reliance is a skill. It could also be considered a mind-set. As a skill that can be understood and learned, I think it goes hand in hand with having the right mentality to make it happen. But where do you start?

If you face a problem, you may feel out of control. You don't know whether to take action or stick your head in the sand, run and hide or face up to whatever it is. It can feel quite fearful on a number of levels.

People may want to boost their ability to take control and improve their lot. Whether that be at the end of a relationship where the other person made most decisions or took control of problems, & it feels daunting to find a way forward. Or perhaps at work, where doubts about abilities and confidence can surface. Or those not allowed to be their own person from a very young age and wanting to develop their confidence and self-reliance. 

You can start by giving yourself permission to be self-reliant (it does not mean being selfish, that's something different) You could start right now, say, 'I am self-reliant'. Check what that is like as you say it. Do you feel stronger? When you do something slightly out of your comfort zone, eg, suggesting to a co-worker you do a particular task that perhaps they usually seem to 'take over'. Afterwards, reward yourself with something positive. You overcame fear. The more you rely on you, the happier you will be.  

It is possible to find and get your self-reliance reward. I nearly wrote 'award' then! Actually, it could be like giving yourself an award, a 'recognition' of a skill, if you like. That's a rewarding idea.     

See:

angiegiles.co.uk
Twitter: angie_therapist
Facebook: Angie Giles Hypnotherapy

About the Author: Angie works as a hypnotherapist, counsellor and coach at the Norfolk Clinic Complementary Healthcare Clinic, 38-40 Magdalen Road, Norwich.  

Call Norfolk Clinic reception on 01603 660792 or Angie directly on 07773 610816.  She loves helping other people achieve their potential in life and work and to find greater happiness using a range of therapeutic techniques.

Help with feelings about pregnancy and morning sickness

Reports earlier this year said Kate Middleton may have turned to the help of hypnotherapy for dealing with her feelings about food after severe morning sickness meant she became dehydrated and was hospitalised. Only in the worst cases do GP's suggest medication might be used. A trip to hospital is only involved only when the impacts of the sickness present a potential risk to the mother or her unborn child.

What help can a mother find to deal with how she is feeling (alongside the main medical care on offer for her and her baby's physical safety)?
Asking for help from those close is a good idea, particularly if you have another child and are finding yourself under pressure to continue with everyday tasks. Finding a way to distract your mind from worries about the pregnancy or the morning sickness are also useful. Another way is gaining support through the benefits of hypnosis during the first trimester. Learning self hypnosis techniques as well as finding a practitioner to help with maintaining a positive focus and getting through those early symptoms. Hypnosis should always complement the main care on offer through the NHS. See the NHS website link here on morning sickness/nausea in pregnancy and how to help yourself or if someone you know is feeling the effects. Suggestions include foods and drinks to avoid and other steps you can take to help yourself and seek support from those close to you.

If you would like to know more about hypnotherapy and how it can complement existing medicine, I offer a free initial consultation in Norwich, Norfolk, UK. Based at the Norfolk Clinic, 38-40 Magdalen Road, Norwich, NR3 4AG, an established and well respected complementary health care centre in Norwich. Telephone 01603 660792. See Angie Giles Hypnotherapy web page for more information.