Living with the Fear of Vomiting: How Hypnotherapy Can Help Reclaim Your Life
Fear of vomiting, or emetophobia, can be a debilitating condition that significantly impacts a person’s quality of life. It can make everyday activities like eating out, travelling, or even socialising with friends seem overwhelming. You might find yourself constantly worrying about feeling sick, or even avoiding situations that might trigger a vomiting episode. This can lead to social isolation, dietary restrictions, and significant anxiety and distress.
Understanding the Roots of Emetophobia
Emetophobia often stems from a traumatic or stressful experience associated with vomiting, but it’s not always a straightforward link. Here are some factors that can contribute to the development of this fear:
Traumatic Experiences:
Witnessing someone else vomiting during a frightening event: This can include witnessing a car accident, a medical emergency, or even a violent incident where vomiting occurs. The association between vomiting and the frightening event can become deeply ingrained in the mind.
Experiencing severe vomiting during illness: Illnesses such as food poisoning, influenza, or gastroenteritis can cause severe vomiting and dehydration, leading to a traumatic experience that can trigger emetophobia.
Undergoing a medical procedure that involves vomiting: Medical procedures such as surgery, chemotherapy, or anaesthesia can sometimes cause nausea and vomiting, leading to a fear of these procedures and the associated side effects.
Cognitive Distortions: Cognitive distortions are negative thought patterns that can contribute to and maintain emetophobia. Some common cognitive distortions include:
Catastrophising: Exaggerating the potential consequences of vomiting. For example, someone with emetophobia might fear that vomiting will lead to serious health problems, social embarrassment, or even death.
All-or-nothing thinking: Believing that if you vomit once, you will continue to vomit uncontrollably.
Overgeneralisation: Assuming that if you vomit in one situation, you will vomit in all similar situations. For example, if you vomit on a plane, you might fear vomiting on all forms of transportation.
Mental Filtering: Focusing solely on negative thoughts and ignoring positive experiences. For example, a person with emetophobia might dwell on past vomiting episodes while ignoring instances where they have eaten without incident.
Learned Behaviour:
Observing the anxious behaviour of others around vomiting: If you witness others exhibiting extreme anxiety or fear around vomiting, you may unconsciously learn and adopt these behaviours yourself.
Negative media portrayals: Media portrayals of vomiting, particularly in films and television, can often be exaggerated and sensationalised, contributing to negative associations and increased fear.
Common Myths and Misconceptions About Vomiting
Many misconceptions about vomiting can contribute to and maintain emetophobia. Some common myths include:
Vomiting is always a sign of serious illness: While vomiting can sometimes be a symptom of illness, it can also occur for other reasons, such as overeating, food poisoning, or motion sickness.
Vomiting is contagious: Vomiting is not contagious. It is caused by various factors, including infections, food poisoning, and motion sickness.
You can “catch” vomiting from someone else: You cannot “catch” vomiting from someone else.
Challenging These Misconceptions
It’s crucial to challenge these misconceptions and develop a more realistic understanding of vomiting. Vomiting is a natural bodily function that helps your body remove harmful substances. While it’s not a pleasant experience, it’s usually not a serious health concern.
How Hypnotherapy Can Help
Hypnotherapy can be a powerful tool in helping you overcome emetophobia and reclaim your life. Through hypnosis, we can work together to:
Understand the Root of Your Fear: We’ll delve deeper into the origins of your emetophobia, exploring not only the specific experiences that triggered your fear, but also the underlying cognitive distortions and learned behaviours that are contributing to your anxiety.
Challenge Negative Thoughts: Gently challenge the negative thoughts and beliefs that are keeping you stuck. For example, we can explore the idea that vomiting is a natural bodily function, and that the time spent vomiting in your lifetime is actually quite insignificant. We can also address cognitive distortions like catastrophising by helping you develop more realistic and balanced perspectives.
Develop Coping Strategies: Learn relaxation techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation to manage anxiety in situations that trigger your fear. Also explore grounding techniques to help you stay present in the moment and reduce overwhelming thoughts. For example, you can focus on the sensations in your body, such as the feeling of your feet on the ground or the sound of your breath.
Break the Fear-Vomiting Association: Through guided imagery and other hypnotic techniques, we can gradually desensitise you to the thought of vomiting. For example, we might use guided imagery to help you visualise yourself calmly and confidently navigating a situation that typically triggers your anxiety, such as eating in a restaurant or travelling by plane.
Hypnotherapy Techniques:
Directly working with the subconscious: We can use techniques to work with and alongside the subconscious to help it find the part that’s been causing the behaviour and then allow it create a new healthier way to cope.
Guided Imagery: We can use guided imagery to help you visualise yourself in calm and peaceful settings, gradually introducing the thought of vomiting in a controlled and supportive environment.
Cognitive Restructuring: We can work together to identify and challenge negative thoughts and beliefs about vomiting, replacing them with more realistic and positive perspectives.
Relaxation Techniques: You’ll learn relaxation techniques to manage anxiety and reduce the physical symptoms of fear, such as rapid heartbeat and shallow breathing.
Self-Care Tips for Managing Emetophobia
In addition to hypnotherapy, incorporating self-care practices into your daily routine can significantly improve your overall well-being and reduce anxiety. Some helpful self-care tips include:
Prioritise physical health:
Maintain a healthy diet and exercise regularly.
Ensure you’re getting enough sleep.
Practice good hygiene, such as frequent handwashing.
Engage in stress-reducing activities:
Practice relaxation techniques such as yoga, tai chi, or meditation.
Spend time in nature.
Engage in hobbies and activities that you enjoy.
Build a strong support system:
Connect with friends, family, or a support group for individuals with anxiety disorders.
Talk to a therapist or counsellor about your concerns.
When to Seek Professional Help
If your emetophobia is significantly impacting your daily life and causing you significant distress, it’s important to seek professional help. A therapist or counsellor can provide you with support and guidance in overcoming your fear.
Conclusion
Emetophobia can be a challenging condition, but it’s important to remember that you’re not alone. With the right support and guidance, you can overcome your fear and reclaim your life. Hypnotherapy can be a valuable tool in helping you understand the root of your fear, challenge negative thoughts, and develop coping strategies for managing anxiety.
If you’re ready to take the first step towards overcoming emetophobia, please don’t hesitate to contact me for a consultation.
Disclaimer: This blog post is for informational purposes only and does not constitute medical advice.
Hundreds of thousands of years ago a panic attack was a very useful thing. We led much more physically challenging and dangerous lives then. We didn’t have the sharp teeth or claws that our animal enemies had and so we had to be able to react very quickly to a threat. And in those days there were two simple choices. We could either run or, if desperate enough, we could fight. In this case, a panic attack is called the ‘fight or flight response’. You may well have heard of it.
The Fight or Flight Response
The fight or flight response can be seen as one of the most important parts of our make-up – a highly efficient survival response for dangerous times. Back then, threats were simple and straight forward but often very dangerous – a wild animal, or member of an enemy tribe for instance.
That is why the mind of a human being can trigger a panic attack fast and unconsciously. This is highly important. People who suffer panic attacks often report that “they come from nowhere” and this is an essential part of the fight or flight response.
Faster Than the Speed of Thought!
If you are in a threatening situation and you have to think before getting the hormonal changes associated with the flight or fight response, it may well be too late. Alternatively, you might make the wrong choice, so the unconscious part of our mind takes care of it. And of course, in a survival situation, it is better to respond as if danger is present when it’s not, rather than the other way round. Much safer to err on the side of caution!
This is the part where your digestion, blood pressure and body temperature are controlled and monitored by the brain. These functions generally occur outside of awareness. A panic attack is also controlled largely unconsciously, hence the feeling that they ‘come from nowhere’.
If it is unclear how this relates to a panic attack in a supermarket, or in the street, then soon this will become clear. That’s the evolutionary reasons for panic, but what is actually happening to the body during a panic attack? Why does it feel so strange?
What happens during a panic attack?
Well, several things happen as your body alters its priorities from long term survival to emergency short term survival. In response to the release of hormones such as adrenaline, your blood pressure increases and breathing speeds up preparing you for muscular effort.
Your legs may shake as they are prepared for running; your hands may shake as the large muscles of your arms are prepared to fight. Your palms and feet may become sweaty to give you better grip.
Blood is shunted away from the stomach to the major muscle groups where it will be used during an emergency. This is why people who experience regular stress often have digestive problems, IBS for example: blood is constantly being pumped to areas other than the stomach and digestion is put on hold, the process of moving food through the intestines simply stops, the valves responsible for the movement of food through your system close.
Other changes that occur during a panic attack, or the fight or flight response, are that the pupils dilate to let in more light, so we can gain more information about the situation. You may also feel like vomiting or defecating, which too can be seen to have survival value. If you vomit or defecate then this is the primitive response to ensure you are lighter, enabling you to run from an attacker and making you less appetising as a potential meal!
Remember… all these responses have survival value in the sort of circumstances that they originally evolved for. So why is it that so many of us experience a panic attack in a comparably safe modern environment?
Part 2: Why do we have them?
So why is it that so many of us experience feelings of panic in a comparably safe modern environment? The answer is to be found in our history.
Their Place in the Modern World
Human evolution has taken approximately 135 million years. Modern life can only be said to have existed for the last ten thousand years or so – less than one thousandth of one percent (.001%) of our evolution. This is not nearly long enough for us to adapt. So, in a very real sense, we are stuck in a modern world using ancient tools.
The ‘Trip-wire’
Now this is all very well, but it doesn’t explain why one person has a panic attack while another doesn’t or why we can suddenly just start to have them. For the answer to this question, we must look at the stress levels in our lives.
Remember – stress is caused by the way we react to a situation. When a person is generally stressed, or anxious, the sensitive ‘trip-wire’ which is the fight or flight response is more easily triggered.
The Unconscious Mind is a Quick Learner
Once a panic attack has happened in a situation, the mind can quickly learn to fear the situation itself. The panic response can be ‘conditioned’ to be triggered by the situation or environment. So, too much ongoing day-to-day stress can prime this ‘trip-wire’ causing it to go off like a faulty car alarm every time someone walks past it. We have matched up ‘faulty’ templates in our library and sometimes your Secretary might automatically put your Security Officer in charge before checking the library template first – this is known as taking the “Low Road”.
[This is the same mechanism that causes you to remember old memories when you hear a song, or smell a particular odour, although in this case your Secretary is checking the templates held in the library and this is taking the “High Road”.]
We can slacken our ‘trip-wire’ by making sure that we take enough time to relax every day. We’ve established that a panic attack is a response we all need sometimes. You can see your panic response as a guard whose job it is to protect you from harm. It needs to be there but it also needs to learn to distinguish between threatening and non-threatening situations, between friend and foe.
De-conditioning
Sometimes, once a person’s unconscious mind has learnt to ‘attach’ panic or anxiety to a certain situation, ‘desensitisation’, or ‘de-conditioning’ needs to take place. Essentially, this means returning the situation or memory to its original state, as non-emotional. This was traditionally done through ‘systematic desensitisation’ where a person is slowly re-introduced to the problem area.
These days, it is possible to de-condition memories, or panic situations, using a guided visualisation technique. If it is appropriate for your personal situation, l can help you by providing a couple of sessions that I call ‘Rewind and Reframe’ in order to de-condition the panic situations.
Agoraphobia and Panic Attacks
Some people, after having a panic attack, develop a fear of open spaces. This is known as agoraphobia and may appear as fear of being in crowds or busy places or just being outside the home. If we look at this from an evolutionary perspective it makes sense. Thousands of years ago we would have had to be careful of wide open spaces because of the possibility of being attacked by wild animals.
Agoraphobia can also develop as panic attacks ‘spread’ from one situation to another. As we saw above, panic attacks work via the unconscious mind. The unconscious ‘sees’ a pattern that was previously associated with panic, and assumes that it is appropriate to panic again.
Because this ‘template pattern match’ has to be approximate, mistakes can be made. So, for example, a lady I once treated had her first attack on a windy day. Her father had just died and she was already highly stressed due to her mother’s poor health at the time.
At the office the following week she had another attack. She was sitting at her desk, surrounded by people; her unconscious mind decided that this was ‘the same’ as the gale that this was attempting to get through to get home, like all the other people around her at rush-hour, where she had been surrounded by people) and this triggered a second occurrence. It’s not too hard to see how this could continue to spread to other perhaps public transport, supermarkets and more places where there were several people.
Once your panic attacks stop then your mind and body will get the message that the former panic situations are no longer real threats.
Part 3: The Core Beliefs that Fuel Anxiety and Panic Attacks
Although people having panic attacks often feel as if they are the only ones in the world with the problem, the thoughts that accompany panic attacks are usually very similar. Here are the most common ones that we can encounter.
Thought 1: “I might die from a heart attack”
Although it may not feel like it at the time, the heart is designed to react in the way it does during a panic attack. It can feel unnatural because this type of heart activity is usually reserved for vigorous activity, when you don’t notice it as much. However, unless you have a heart condition, it is not usually a threat to the heart. If you are worried about this, see your GP and get tested – if he gives you the all-clear then your heart is okay.
Thought 2: “I might die from suffocation”
It may not feel pleasant, but you are less likely to suffocate during a panic attack than at any other time because you naturally take in more air.
The shortness of breath you may feel is due to your body increasing its demand for oxygen, or because of hyperventilation or over-breathing, see part 4.
Thought 3: “I’m having a stroke”
When you don’t understand what is happening to you, it’s perfectly natural to try and explain in it terms you understand.
However, strokes have nothing to do with panic attacks, so you can relax about that! However, if you are worried about it, see your G.P. and get yourself checked – it is possible to assess if you have had a stroke.
Thought 4: “I’m scared of fainting”
Fainting is not an option when being chased by a wild animal, in fact it could be fatal, so it is highly unlikely that panic will cause fainting.
And what if you did faint?
How bad would it be? The end of the world? Worse than death itself? Probably not!
Fear of fainting often comes about due to the sense of dizziness which accompanies hyperventilation, sometimes part of panic.
Thought 5: “I’m having a nervous breakdown, or going ‘crazy’”
If you were really going insane would you be aware or worried about going insane? When people really break down, they rarely realise and often feel that they are okay and that it is the others who are strange.
You already know that the anxiety, panic, or ‘fight or flight’ response is a natural mechanism, so this one doesn’t even figure.
Thought 6: “Losing control”
When having an anxiety attack, it can feel like you have lost control.
In fact, all that has happened is that control has shifted from your conscious to your unconscious mind, so things are still being regulated, just differently. Your Boss is out to lunch and your Security Officer is taking charge. Remember, how would a large multi-million company run if the guy on the door who checks visitors in was in charge – would it be as in order as when the MD is up there doing his bit?
Thought 7: “Feeling so weak you can’t move or may fall down”
The feeling of weakness is caused by the shaking we mentioned earlier – surfeit of adrenaline that is not being used, just ‘waiting’ in your muscles waiting for that ‘call to action’. In fact, you are actually stronger when panicking than at any other time as your large muscles are being supplied with plenty of oxygen – it’s why we can hear of these prodigious feats of strength in times of extreme danger or emergency.
Thought 8: “Belief that you’re going to be embarrassed”
How many times have you actually been humiliated or embarrassed by a panic attack?
If you ever have been, was it really that bad?
During an attack, it is very common and quite natural to worry that your body can’t take what is happening. The fact is that panic is a short-term response.
The worst part of a panic attack only lasts a few minutes although unpleasant anxiety feelings can persist for longer. It is similar to a fire or emergency drill for the body. If you have panic attacks then at least you know that your anxiety or fight or flight response is in good working order!
Part 4: The symptoms – Hyperventilation or ‘over breathing’
Quite possibly you have already recognised several symptoms that you may well have suffered and now something that often makes panic attacks much worse – hyperventilating or over breathing. It can be counted amongst panic attack symptoms, or amongst causes, as one ‘feeds’ off the other.
About 60% of attacks are accompanied by hyperventilation and most people who experience a panic attack then to over breathe, even whilst relaxed.
The most important thing to understand about hyperventilation is that although it can feel as if you don’t have enough oxygen, the opposite is true. It is a symptom of too much oxygen.
With hyperventilation, your body has too much oxygen. To use this oxygen (to extract it from your blood), your body needs a certain amount of Carbon Dioxide (CO2).
When you hyperventilate, you do not give your body long enough to retain CO2, and so your body cannot use the oxygen you have. This causes you to feel as if you are short of air, when actually you have too much. This is why the following techniques work to get rid of hyperventilation.
Some hyperventilation and panic attack symptoms are:
Light headiness
Giddiness
Dizziness
Shortness of breath
Heart palpitations
Numbness
Chest pains
Dry mouth
Clammy hands
Difficulty swallowing
Tremors
Sweating
Weakness
Fatigue
Getting Rid of Hyperventilation
Anybody who hyperventilates will find that symptoms of over excited-ness or panic will occur. So how can learn to breathe more evenly and naturally?
Holding your breath for as long as you comfortably can will prevent the dissipation of carbon dioxide. If you hold your breath for a period of between 10 and 15 seconds and repeat this a few times that will be sufficient to calm hyperventilation quickly.
This will cause you to re-inhale the carbon dioxide that you exhaled. Naturally there are many times when this would be inappropriate and may appear a little strange. It really helps though.
Thirdly you can take vigorous exercise while breathing in and out through your nose. A brisk walk or jog whilst breathing through the nose will counter hyperventilation. Regular exercise will decrease general stress levels decreasing the chance of panic attacks.
If you find that your breathing pattern is irregular or uncomfortable a lot of the time, the best way to ‘reset’ it is by exercising. Start off gradually and check with your doctor if you are not used to exercise.
The 7:3:11 Breathing Pattern – the opposite of hyperventilation
Finally you can practice a special type of breathing, not into your chest but deep into your tummy or diaphragm which is below your chest.
The important thing here is that the out breath must be longer than the in breath.
This causes stimulation of the part of your nervous system responsible for relaxation. This is a basic law of biology and if you breathe in this way then your body will have no choice but to relax.
It may take a few minutes but the body will respond regardless of what your mind is thinking.
Experience this now.
Sit down and close your eyes for a little while.
Just become aware of your breathing.
Breathe in to the count of seven.
Hold for the count of three.
Now breathe out to the count of eleven.
And repeat five times.
With practice slow the count until your count is 7 seconds, 3 seconds, 11 seconds.
It may be a little difficult at first, but doing this regularly causes your general anxiety level to come down. You may also find that you begin to breathe this way automatically if you feel anxious. Regular relaxation actually starts to inhibit the production of stress hormones in the body so it actually becomes harder and harder to panic. As you become more generally relaxed the ‘baseline’ of arousal from which you are starting lowers. It actually becomes harder to get stressed!
Hyperventilation responds very well to this technique. If you practice this daily, hyperventilating should cease to be a problem very quickly. It can also give you much more control over panic attacks.
You are hopefully coming to understand that panic attack symptoms are natural physiological reactions. Next, how a panic attack causes the brain to behave in a certain way…
Part 5: The Brain ‘Emotional Hijacking’
When you have a panic attack, or become very anxious your emotional response can actually bypass your ‘thinking brain’. The yellow area in the diagram is the amygdala, which is involved with creating a ‘faster than thought’ panic attack. (The ‘Low Road’). It is very difficult, or impossible, to think clearly when highly emotional because the part of the brain you think with is inhibited.
This is a very primitive part of your brain, designed for survival, rather than problem solving in complex situations. Modern man’s Amygdala is the same size as Cave man’s!
The most common comment from people who have panic attacks is ‘It’s totally irrational’, which is quite right. It’s not the rational part of the brain that deals with panic attacks. This is why people often find it hard to make decisions during a panic attack and why I don’t believe James Bond would think about or even embrace the heroine whilst running from the nuclear explosion…
This response has been termed an ‘emotional hijacking’ by Daniel Goleman, who wrote the best selling book ‘Emotional Intelligence’. By this, he means that your thinking, planning rational mind is hijacked by your emotional response.
The first sign that your panic attacks have gone may be when you notice you can’t have them any more. This is because something fundamental will have changed in the way the mind responds. As you become less stressed and more relaxed so you will regain your control. When we relax, we are in control and when we relax, we can do the things that we want to do.
Part 6: Other Techniques
Scaling Panic Attacks Down
The first technique is this: if you experience anxious or panicky sensations, you can rate their intensity from 1 to 10, full-blown panic being 10 and deep relaxation being 1.
So, for example, if you are in a situation and begin to feel uneasy you could say to yourself ‘I am now at a scale 5’. If you began to feel worse you might say inwardly ‘I am now at a scale 6’. As you begin to feel better, you can count yourself back down to a 2 or a 1.
By scaling anxiety attacks in this way, you are doing three things.
You are ‘putting a fence’ around the experience so the limits are clear. After all, it’s impossible for panic to go up indefinitely. It has to level off.
You are using the thinking part of the brain. In order to stop and think about where you are on a scale of anxiety you have to use your Boss; the part which is not so concerned with emotion but more with thinking.
For the time it takes for you to grade the panic you are less ‘in’ the panic attack and more outside it. Rather like being an observer. This dilutes the emotional content.
You can begin to get some better data on how long the anxiety attack lasts, how intense it is etc. This gives you more control. Although it can feel that panic attacks go on for ever, they can actually only continue for short periods – they are short-term survival responses.
The simple rule is that by giving the thinking brain a task we diminish the experience of unpleasant emotion.
It’s good to use a pen and paper to scale anxiety because then you can see how things are improving. It also gives you something to do during an anxiety attack although people sometimes find it a little difficult to write as the brain is concentrating on larger movements at these times, rather than fine ones.
Be AWARE of Panic Attacks
The next technique with which I would like to arm you is the AWARE technique.
So the ‘A’ in aware stands for ‘Accept the anxiety. Decide just to go with the experience. Fighting anxiety, getting angry or scared just fuels the fire. After reading these notes, you know a panic attack is a perfectly natural response, so although it can be frustrating, there is nothing to be afraid of.
The ‘W’ in aware is for ‘Watch the anxiety’ Observe it without judging it to be good or bad. Remember – you are more than just your anxiety.
The next ‘A’ in ‘aware is for ‘Act normal’. Behave normally and continue doing what you intended to do. Breathe normally focusing on extending the out breath (se 7:11 breathing). If you run from the situation your immediate anxiety will of course decrease but this may lead to an increase in future anxiety.
Staying in the situation helps ‘de-condition’ the panic response as your mind gets the message that it is not really threatening. This is why people often say that the first few minutes of public speaking are the worst. If you continue for longer than a few minutes then the mind gets the message that it’s not really that threatening.
The ‘R’ in ‘aware’ is for ‘Repeat the steps’. Continue accepting your anxiety, watching it and acting normal until it goes down to a comfortable level.
And finally the ‘E’ in ‘aware’ is for ‘Expect the best’. What you fear may never happen. You will surprise yourself by the effective way you handle situations when using the ‘AWARE’ technique.
Of course, getting rid of all anxiety is not desirable, or even possible, but getting rid of panic attacks is.
The next step in getting rid of panic or anxiety attacks for good is to re-educate the unconscious mind so that it understands that the situations that currently trigger your panic attacks are not actually dangerous. We can do this using simple and effective techniques within the consultation room.
Thanks for reading this article, for further information from the NHS click here.
How Hypnotherapy and the Rewind Technique Can Help You Overcome Public Speaking Anxiety in Cornwall
Introduction
As a hypnotherapist in Cornwall, I know firsthand how public speaking anxiety can be a significant obstacle to personal and professional growth. Fortunately, there are effective techniques for managing this type of anxiety, such as hypnotherapy and the rewind technique. In this blog post, I’ll explore how these techniques can help you conquer public speaking anxiety and provide tips for finding a qualified hypnotherapist in Cornwall. I’ll also discuss other methods for managing public speaking anxiety, such as deep breathing exercises, visualisation, and desensitisation through gradual exposure to public speaking situations.
Understanding Public Speaking Anxiety
Public speaking anxiety, also known as glossophobia, is a type of social anxiety that occurs when an individual is faced with the prospect of speaking in front of others. Symptoms can include a racing heart, sweating, shaking, and difficulty breathing. These physical symptoms can make it difficult for individuals to concentrate on their speech and can lead to feelings of embarrassment and shame. The causes of public speaking anxiety can be complex and may include a fear of judgment or failure, a lack of confidence in one’s abilities, or a past negative experience with public speaking.
How Hypnotherapy and the Rewind Technique Can Help
As a hypnotherapist in Cornwall, I specialise in helping individuals overcome public speaking anxiety using a combination of hypnotherapy and the rewind technique. Hypnotherapy is an effective tool for managing public speaking anxiety by helping individuals reframe their thoughts and emotions around public speaking. During hypnotherapy sessions, I guide my clients into a state of deep relaxation and suggest positive affirmations to help build confidence and reduce anxiety. I also use visualisation techniques to help my clients imagine themselves delivering a successful speech, further boosting their confidence and reducing anxiety.
The rewind technique is another powerful tool for managing public speaking anxiety. This technique involves revisiting, in a dissociative way, a past traumatic experience(s) related to public speaking, and then using visualisation to “rewind” the memory to a neutral or positive outcome. By doing so, the individual can reduce the emotional impact of the memory and eliminate any associated anxiety or fear.
When using the rewind technique for public speaking anxiety, I guide my clients through the following steps:
Identify the traumatic memory: The first step is to identify the specific memory or memories that are contributing to the individual’s public speaking anxiety. This could be a past negative experience, such as forgetting a speech or being laughed at by an audience.
Visualise the memory: Once the memory has been identified, the individual visualises the memory in as much detail as possible, paying attention to the emotions and physical sensations associated with it. This is done from a third-person perspective, so you’re not experiencing it. Rather just viewing the scene from a distance.
Rewind the memory: Using visualisation techniques, the individual rewinds the memory to a neutral or positive outcome. For example, if the memory involves forgetting a speech, the individual visualises themselves forgetting the speech repeatedly forwards and backwards until the emotional attachment is discharged.
Reinforce the new memory: Once the memory has been rewound and discharged, the individual can reinforce a new memory by reframing it and associating it with positive emotions.
Tips for Finding a Qualified Hypnotherapist in Cornwall
If you’re considering hypnotherapy for public speaking anxiety, it’s important to find a qualified and experienced hypnotherapist. Here are some tips for finding a hypnotherapist in Cornwall:
Do your research: Look for a hypnotherapist who specialises in public speaking anxiety and has experience working with clients with similar issues.
Check credentials: Ensure that the hypnotherapist you choose is fully qualified and registered with a recognised professional organisation, such as the National Council for Hypnotherapy (NCH)
Read reviews: Look for reviews or testimonials from previous clients to get an idea of their experiences.
Schedule a consultation: Before committing to a hypnotherapy program, schedule a consultation with the hypnotherapist to discuss your concerns and determine if they’re a good fit for you.
Other Methods for Managing Public Speaking Anxiety
In addition to hypnotherapy and the rewind technique, there are other methods for managing public speaking anxiety. Here are a few examples:
Deep breathing exercises: Taking deep, slow breaths can help reduce anxiety and promote relaxation. Try inhaling for a count of four, holding for a count of four, and exhaling for a count of four.
Visualisation: Visualisation techniques can be used to imagine oneself delivering a successful speech and feeling confident and relaxed.
Desensitisation: Gradual exposure to public speaking situations can help reduce anxiety over time. This could involve starting with small, low-pressure speaking engagements and gradually working up to larger, more challenging events.
Positive affirmations: Repeating positive affirmations to oneself, such as “I am confident and capable,” can help build self-esteem and reduce anxiety.
Conclusion
If you’re struggling with public speaking anxiety in Cornwall, hypnotherapy and the rewind technique can be powerful tools for overcoming this obstacle and achieving your goals. By working with a qualified hypnotherapist, you can reframe your thoughts and emotions around public speaking and develop the confidence and skills you need to succeed. Remember to also explore other methods for managing public speaking anxiety, such as deep breathing exercises and visualisation, to find what works best for you.
Anxiety is a mental health condition that affects millions of people worldwide. It can be a debilitating condition that affects every aspect of a person’s life. While medication and talk therapy are commonly used to treat anxiety, hypnotherapy has become an increasingly popular complementary therapy.
In this article, we will explore what hypnotherapy is, the benefits of hypnotherapy for anxiety, and how it works.
What is it?
Hypnotherapy is a type of therapy that uses hypnosis to help individuals achieve a trance-like state. During hypnosis, individuals are more open to suggestions and may be able to overcome negative thought patterns or behaviours that contribute to anxiety.
Hypnotherapy can be used to address a wide range of issues, including anxiety, phobias, and addictions. The goal of hypnotherapy is to help individuals relax and achieve a heightened state of awareness, which can help them gain a new perspective on their problems and develop coping strategies.
The Benefits of Hypnotherapy for Anxiety
Hypnotherapy can be a powerful tool for individuals struggling with anxiety. Some of the benefits of hypnotherapy for anxiety include:
Anxiety can often lead to sleep disturbances, which can exacerbate symptoms. Hypnotherapy can help individuals relax and achieve a state of calm, which can lead to improved sleep quality. This improved sleep quality can help reduce anxiety symptoms.
3. Increased Self-Awareness
Hypnotherapy can help individuals gain a new perspective on their problems and develop a deeper understanding of their emotions and behaviours. This increased self-awareness can help individuals better manage their anxiety symptoms. Hypnotherapy can help individuals identify the triggers that contribute to their anxiety and develop coping strategies to manage those triggers.
4. Reduced Need for Medication
While medication can be an effective treatment option for anxiety, some individuals may prefer to avoid medication due to side effects or other concerns. Hypnotherapy can be a complementary treatment option that can reduce the need for medication. This can be particularly beneficial for individuals who have experienced negative side effects from medication or who are concerned about becoming dependent on medication.
5. Long-Term Results
Hypnotherapy can provide long-term results for individuals with anxiety. The coping strategies developed during hypnotherapy sessions can be used throughout a person’s life, allowing them to better manage their anxiety symptoms and improve their overall quality of life.
How Hypnosis Works for Anxiety
Hypnotherapy for anxiety typically involves several sessions with a trained therapist. During these sessions, the therapist will guide the individual into a relaxed state and use various techniques, such as guided imagery and visualization, to help the individual develop coping strategies.
One of the key benefits of hypnotherapy is that it can help individuals access their subconscious mind, which is where negative thought patterns and behaviours often originate. By accessing the subconscious mind, individuals can work with their therapist to develop new, positive thought patterns and behaviours.
Hypnotherapy can be used as a standalone treatment or in combination with other treatments, such as medication or talk therapy. Hypnotherapy is a complementary therapy that can be used in conjunction with other treatments to improve overall outcomes.
The Role of Hypnotherapy
Hypnotherapy is a safe and effective complementary therapy for individuals with anxiety. It can provide long-term results and reduce the need for medication. Hypnotherapy can also help individuals develop coping strategies and gain a new perspective on their problems.
In addition to the benefits listed above, hypnotherapy has been found to be effective in treating specific types of anxiety disorders, such as social anxiety disorder and panic disorder.
Social Anxiety Disorder
Social anxiety disorder is a common anxiety disorder characterised by an intense fear of social situations. Hypnotherapy can be used to help individuals with social anxiety disorder develop new coping strategies and improve their self-esteem. By accessing the subconscious mind, individuals can work with their therapist to develop new, positive beliefs about themselves and their ability to interact with others.
Panic Disorder
Panic disorder is a type of anxiety disorder characterised by recurrent panic attacks. Hypnotherapy can be used to help individuals with panic disorder learn how to manage their symptoms and reduce the frequency and intensity of panic attacks. By accessing the subconscious mind, individuals can work with their therapist to develop new, positive beliefs about their ability to manage their symptoms.
Other Treatments for Anxiety
Hypnotherapy is a complementary therapy that can be used in conjunction with other treatments for anxiety. It is not intended to replace traditional treatments, such as medication or talk therapy, but can be used in combination with these treatments to improve outcomes.
Medication
Medication can be an effective treatment option for anxiety, particularly for individuals with severe symptoms. However, medication is not without its side effects, and some individuals may prefer to avoid medication. Hypnotherapy can be a complementary treatment option that can reduce the need for medication or help individuals manage the side effects of medication.
Talk Therapy
Talk therapy, such as cognitive-behavioral therapy (CBT), is a commonly used treatment for anxiety. CBT focuses on identifying and changing negative thought patterns and behaviours. Hypnotherapy can be used in conjunction with CBT to help individuals access their subconscious mind and develop new, positive thought patterns and behaviours.
The Role of a Hypnotherapist
Hypnotherapy should only be conducted by a trained & insured hypnotherapist. A hypnotherapist will work with individuals to develop a treatment plan that is tailored to their specific needs. During hypnotherapy sessions, the hypnotherapist will guide individuals into a relaxed state and use various techniques, such as guided imagery and visualisation, to help individuals develop coping strategies.
Conclusion
Hypnotherapy is a safe and effective complementary therapy for individuals with anxiety. It can provide long-term results, reduce the need for medication, and help individuals develop coping strategies. Hypnotherapy is not intended to replace traditional treatments, such as medication or talk therapy, but can be used in conjunction with these treatments to improve outcomes. If you are struggling with anxiety, consider talking to a registered and insured hypnotherapist like myself to learn more about how hypnotherapy can help you.
Navigating the Festive Season with Calm and Clarity: Tackling Christmas Anxiety with Solution-Focused Hypnotherapy
The festive season, often associated with joy, warmth, and togetherness, can paradoxically be a source of heightened stress and anxiety for many individuals. The pressure to fulfil expectations, the relentless pace of holiday activities, and the potential for family conflicts can weigh heavily on mental well-being. While it’s natural to feel some level of tension during this time, persistent anxiety can derail the festive spirit and hinder the ability to fully embrace the holiday season.
Harnessing Solution-Focused Hypnotherapy for a Calmer Christmas
Solution-Focused Hypnotherapy (SFH) emerges as a beacon of hope for those seeking to alleviate Christmas anxiety and regain control of their holiday experience. SFH is a unique approach that delves into the underlying roots of anxiety, empowering individuals to transform their perspective and cultivate a more positive mindset.
Addressing Underlying Anxieties
SFH practitioners work collaboratively with clients to identify the specific triggers that fuel their anxiety, whether it’s financial concerns, social pressures, or past holiday experiences that have left a negative imprint. By understanding the root causes of anxiety, individuals can develop targeted coping mechanisms to effectively manage their stress levels.
Shifting Perspectives through Guided Imagery
SFH employs guided imagery, a powerful tool that utilises relaxation techniques and visualisation exercises to transport clients into a state of calm and serenity. Through this guided process, individuals can envision themselves navigating the holiday season with ease, encountering positive interactions and overcoming any obstacles that may arise.
Cultivating Resilience and Positivity
SFH goes beyond symptom management and aims to foster a sense of inner strength and resilience. Therapists encourage clients to adopt empowering self-talk, reinforcing positive affirmations and shifting their focus towards the enjoyable aspects of the holiday season. This positive reinforcement helps individuals cultivate a more hopeful and joyful outlook.
Integrating Self-Care Practices for a Balanced Holiday
SFH is not just about mental conditioning; it also emphasises the importance of self-care practices to holistically support mental well-being during the festive season. SFH encourages individuals to prioritise adequate sleep, engage in regular physical activity, maintain a healthy diet, and limit alcohol consumption, all of which contribute to emotional regulation and stress reduction.
Beyond SFH: Additional Strategies for a Joyful Holiday
While SFH plays a pivotal role in alleviating Christmas anxiety, it’s essential to complement its approach with additional self-care practices tailored to personal needs. These practices can significantly enhance overall well-being during the holiday season:
Prioritising Sleep: Aim for 7-8 hours of quality sleep each night to promote mood regulation and reduce stress hormones.
Engaging in Exercise: Regular physical activity releases endorphins, natural mood boosters that combat anxiety and elevate spirits.
Maintaining a Healthy Diet: A balanced diet provides essential nutrients for optimal mental health and energy levels.
Limiting Alcohol Consumption: Excessive alcohol can exacerbate anxiety and hinder stress management.
Practising Mindfulness: Mindfulness techniques like meditation and deep breathing promote relaxation and reduce emotional reactivity.
Seeking Social Support: Connecting with supportive friends and family fosters a sense of belonging and alleviates feelings of isolation.
Seeking Professional Guidance when Needed
If Christmas anxiety persists despite self-care efforts and SFH interventions, seeking professional guidance from a mental health expert is crucial. A therapist can provide personalised assessment, recommend additional treatment options, such as cognitive-behavioural therapy (CBT), and facilitate a comprehensive approach to managing anxiety.
Conclusion: Embracing the Holiday Season with Confidence
Christmas anxiety, while a common experience, can be effectively managed through a combination of Solution-Focused Hypnotherapy, self-care practices, and professional support. By adopting these strategies, individuals can navigate the festive season with greater resilience, positivity, and a renewed sense of joy and well-being. Remember, you are not alone in your experience, and there are effective tools available to help you create a more harmonious and enjoyable holiday season.
I am excited to announce that I will be relocating my hypnotherapy practice to Hayle and offering face-to-face sessions in addition to my online therapy services when I’m settled in.
They weren’t wrong when they said house moving can be one of the most stressful periods of your life!
✴︎ new digs
—08.2023
I have been in business in Cornwall for almost 10 years, and I have had the pleasure of helping many people overcome a variety of challenges, including anxiety, stress, weight loss, and smoking cessation. I am confident that the move to Hayle will allow me to reach more people and help them achieve their goals.
Hayle is a growing town with a lot to offer, both in terms of business opportunities and quality of life. I am particularly drawn to the town’s beauty and charm, and I am looking forward to becoming a part of the community.
I believe that for some people face-to-face therapy can be more effective than online therapy. For example, people who are struggling with social anxiety may find it easier to open up in a face-to-face setting. Additionally, face-to-face sessions can help to build rapport between the therapist and the client, which is important for the success of therapy.
I am excited about this new chapter in my business, and I look forward to helping more people in Hayle and beyond.
Why I am relocating to Hayle
There are a few reasons why I am relocating my business to Hayle. First, I believe that Hayle is a great place to do business. The town is growing, and there is a lot of support for businesses in the area. Second, I am drawn to Hayle’s beauty and charm. The town is located on the coast, and there are many beautiful beaches and natural areas nearby. I am looking forward to being a part of the Hayle community and enjoying all that the town has to offer.
Room for change
The new therapy room has been in progress since we moved to Hayle.
Finding the right chair has been quite a quest! But now you have the option of a recliner chair or the traditional therapy bench/couch. Both have their own advantages, and I know which one I’d prefer 🙂
New therapy room chair
View from your chair
The benefits of offering face-to-face sessions
I believe that face-to-face therapy can be even more effective than online therapy for some people. Here are a few of the benefits of offering face-to-face sessions:
Build rapport: Face-to-face sessions can help to build rapport between the therapist and the client. This is important for the success of therapy, as the client needs to feel comfortable and trusting with the therapist.
Provide a sense of community: Face-to-face sessions can provide the client with a sense of community. This can be especially helpful for people who are struggling with isolation or loneliness.
Address specific challenges: Face-to-face sessions can be more effective for addressing specific challenges, such as social anxiety or phobias.
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