Research shows that our eyes register light quality, and can distinguish between morning and afternoon light.  Going outside during these times, and getting this light on our eyes, enables them to inform our brains what time of day it is, and consequently keeps our circadian rhythms i.e wake/sleep cycle on track.  Avoid bright artificial light between 10 pm and 4 am, if you have to get up during the night try having a low-level light to use, just bright enough for safety's sake.  ​

To achieve restful sleep our body temperature needs to drop 1-3 degree's.  An increase in body temperature may wake us up.  If your body temperature tends to run hot, it might be a good idea to replace the Doona with a top sheep and blankets so that you can remove or add a layer according to the temperature.  Try to block out light as much as possible.

Research into exercise, genetics and mental health has shown that people who engage in regular exercise are at a much lower risk of developing clinical depression than people living a sedentary lifestyle, even when elevated hereditary risk is present. Indeed, the study found that any physical activity will help to offset a genetic tendency for depression, with the benefits increasing as they exercised more often. Further, a long term study conducted with 2300 participants in Wales showed that walking at least 3km's a day, combined with a healthy diet including daily fruit and vegetables significantly lowers the risk of developing Alzheimer's. 

The World Health Organisation estimates that more than 300 million people are affected by depression, some for a single bout and others repeatedly. Our DNA can make us more vulnerable to developing depression; however, more research is showing that exercise will help to fight it. High aerobic exercise has been shown to lower the risk of developing depression, and physical activity also lessens the severity of the episode for people already experiencing it.

Just 3 Hours A Week Makes A Big Difference
The research showed that 3 hours a week of exercise, whether vigorous like running, or less vigorous like a yoga class or a walk will have a very beneficial affect on lowering depression levels and that the risk of depression appears to be reduced a further 17% with every 30 minutes of exercise daily.

It is heartening for people with a family history of depression to know that it doesn't have to be their destiny. Exercise is also a valuable tool to keep in mind particularly leading into the holiday season, where a daily walk could be the thing that helps you feel balanced and resilient throughout all the challenges that may present at this time of year. 

Don't Wait To Be Motivated
The trick is not to wait to be motivated to do it. Motivation comes from doing; it doesn't appear spontaneously to usher us out the door in our running shoes. Instead, it grows as we get into the swing of doing the activity. There may be a feeling of objection, the mind may churn out lots of excuses and reasons for not doing it, e.g. 'too tired', 'no time', 'have to get changed' 'too cold', 'too hot' etc. etc. that's what minds tend to do, especially if we are prone to depression. Try to recognise that these thoughts and feelings will come up, be prepared for them, understand that they're just thoughts, not rules, facts or indisputable commands and that you are more than your thoughts and feelings. Keep the big picture in mind, pushing through that temporary objection may protect you from feeling a lot worse for a lot longer.

If you have a tricky family situation over the holidays, try to plan on going out for a walk during the day to give yourself a break from the demands/tensions or whatever it is that makes it tricky. 

If you find that you are struggling with depression, try to talk to someone.  If you don't have a friend, family member or therapist that you can talk to, call lifeline on 131114 or visit lifeline.org.au/  where you will be able to chat with someone online. 

I've helped many people to manage their depression, if you are feeling stuck and that you could benefit from some professional help please don't hesitate to call me on 0435 923 817 to arrange a time to come and see me, to find out a little more visit my webpage on hypnotherapy for depression. There is a contact page at the bottom if you would like to send me an enquiry.


#excercise #depression #physicalactivity #holidayblues #hypnotherapy #hypnosis #melbourne  #therapy 

Have you been yo-yo dieting for years? Have you been trying to meet ridiculous and unrealistic standards of appearance set by the media and the advertising industries?  It's exhausting, and what's more, it's designed to set you up to fail.

Diet's don't work; that's a simple fact.  Diets set you up to feel deprived, obsessed with food and generally miserable.  Diets may help you achieve short term success; however,  the sense of deprivation will lead to relapse.   The diet industry business model relies upon getting you back on their lucrative merry-go-around as frequently as possible.  The body shape represented as standard in the media is far from it.
For too long, we've tried to meet unreasonable expectations, not just of others, but the unrealistic physical aspirations we've been conditioned to have for ourselves.

What if you remove the concept of dieting from your mindset, and instead focused on living a healthy, active life? If you improve your relationship with food, you will learn to appreciate and enjoy it for just what it is, i.e. fuel for your body.  Improving your relationship with food may require some retraining for your brain.  
Currently,  your brain may perceive food as:

• a reward
• a stress breaker
• a cure for boredom and loneliness
• a means of procrastination
• a suppressant or distraction from any uncomfortable feeling or   emotion

That is not what food is meant to be.  It may provide a temporary sense of relief; however, the relief is short-lived.   What follows is often feelings of guilt, disgust, disappointment, and so the cycle continues as you eat again to make yourself feel better.

Hypnotherapy allows you to Fast-track this brain retraining process. During hypnotherapy, you'll learn a more effective way of processing and managing all the experiences you currently use food to avoid. A healthy mindset for a healthy body.

You will learn to be satisfied with smaller amounts of food.  The foods that are appropriate to help you thrive.    You will learn to accept food for what it is rather than obsessing over it. You'll be clear about your actual requirements.  You'll enjoy eating in a healthy balanced way.  Most importantly you'll achieve a healthy weight and enjoy so much more headspace!

There are many reasons for maintaining a weight that is healthy for you.  Excess weight  can lead to a multitude of health problems e.g. 

• Type 2 Diabetes
• Sleep Apnoea 
• Heart Disease
• Cancer
• Damaged joints
• And many more
• Lack of energy
• High blood pressure
• Gallbladder disease
• Osteoarthritis
• Gout

The most important reason, in my opinion, is to enable you to have the power to live a happy, healthy life on your terms! Enjoying every aspect of your life (including food).

If you'd like to know more about hypnotherapy can help you please give me a call at Hypfocus Therapies Hypnotherapy Melbourne on 0435 923 817 or use the contact form at this link.  We're located in Mentone, South East Melbourne.

I'll be giving a talk on Gut Directed Hypnotherapy at an upcoming seminar to be held on: 
 Sunday the 4th of August at 3pm (details to be confirmed) .
The seminar is being conducted by Fodshop and will also include a talk by Melbourne Dietician Melinda Braithwaite 
Location: Connective Healthcare on Centre Road, Bentleigh East.

Fodshop has done all the time consuming research to identify and stock gut friendly products for all lifestyles.  Visit their website at the link provided above to find out more about how they can make managing your gut health easier.

I look forward to speaking on the subject of gut directed hypnotherapy, its' one of the most satisfying endeavours of my practice, to see peoples quality of life improved through retraining the mind to communicate more effectively with the gut.

I run 6 session programs to assist people with IBS and other gut issues.  The mind regulates our bodily functions, stress can be a significant disruptor to this regulatory process.   Gut directed Hypnotherapy helps to eliminate the source of disruption and to get the mind and body back in to sync.  During the sessions I also provide tools for stress management going forward to minimise future disruptions.

It is possible to improve your quality of life significantly through a very simple process of guided gut directed hypnotherapy.

If you'd like to know more about how I can help you please give me a call on 0435 923 817 or enquire via my website at this link.  

For further information on Fodshop please check out the PDF below

Is online dating in decline?
I was listening to a discussion on Triple J radio yesterday about how young people are becoming increasingly jaded with and anxious about online dating.  People are sick of the swipe-left, swipe-right culture that has evolved since the inception of apps like Tinder.

What is the main pit-fall of online dating?
While online dating has been successful for many, it is perhaps falling prey to the same malaise which is occurring with disturbing consistency across every social media platform.  That is the rise of the Troll.   
According to "Psychology Today"  Trolls are narcissists, psychopaths and sadists.  Interestingly an ABC report from 2017 asserts that Trolls have high levels of cognitive empathy combined with psychopathy traits.  This high level of cognitive empathy means they know exactly how to emotionally manipulate people while also understanding what hurts people and not caring thanks to their psychopathy. They take sadistic pleasure in the pain they cause.
The comments section of any online post will reveal nasty remarks and baiting comments designed to trigger arguments.  We are becoming desensitised to bad manners and cruelty.    The impact of this is that more reasonable people are stepping away from online discussion resulting in a social distillation process which may eventually result in online dominance for Trolls.

Things to be wary of online
I believe this is also why the more reasonable and genuine among the dating hopefuls may be starting to pull away from the online-dating option.  If you speak to any seasoned online dater, you will quite likely hear of horror stories. These stories are so common that they have categories which include:
Ghosting -  someone who seemed keen  disappears off the face of the earth; 
Gaslighting  - someone manipulating them into disbelieving facts; 
Financial scamming  - the charming person who suddenly finds themselves without funds and asks for a few thousand, e.g.  to tide them over or help them out of an emergency
Love bombing  - the person that comes on strong loves you from the start, can't get enough of you, can't do enough for you and then as soon as they know you're hooked they change and become controlling.
Catfishing - they completely misrepresent whom they are, e.g. old men pretending to be young guys, married people pretending to be single, women pretending to be men and vice versa
Juggler (I don't know the term for this, so I've created my own) - someone keeping their options open by dating multiple people while implying to each of them that they are exclusive

Of course the above categories are not confined to the internet; however, the internet provides the perfect petri dish in which this kind of behaviour will flourish.  Indeed the novice narcissist can hone their skills by engaging with multiple victims, using each online interaction to polish their manipulation techniques.

Why does online dating make us more susceptible to being tricked than real life dating?
It's no wonder that people are jaded with this type of engagement.  Meeting someone online means that you initially have to accept the version they present of themselves as true; without the supporting evidence of seeing them in their natural habitat, at home, at work or socialising at sporting or community events.  Seeing people in real life isn't fool-proof; however, it provides more clues to their authentic self than a carefully scripted online profile, and the red flags, if any are often on display before your opinion of the person, becomes set.  The problem with assessing online dating profiles is that once we accept something to be true, it's usually hard for us to change that belief.   If we chat to someone online and take them at face value they are a lovely person; we may be more likely to ignore the red flags when we do meet them in real life because it creates cognisant dissonance for us.  Consequently, we are more likely to turn a blind eye to behaviour that doesn't fit with our pre-existing belief.

This online dating roulette has resulted in a large group of walking wounded people who've been misled by predatory narcissists, manipulated and hurt by the fallout of online encounters.  These people often suffer terrible blows to their confidence and self-esteem.  They may avoid dating altogether, or become isolated as they are not sure how to make connections in real life any more and are too wary of going back online.

How to reduce the risk

I work with many people that have had this experience, helping them rebuild or in many cases develop the confidence they've never had before.  It is always prudent to take your time on the dating scene, to dip your toe and carefully measure the temperature of the water; however, these days loneliness is so prevalent that the temptation is greater than ever to throw caution to the wind. I work with my clients to build up a greater sense of self-worth.  Self-worth heightens their instincts and connects their intellect to their intuition, this, in turn, makes them far less likely to dismiss red flags or put up with behaviour that is not appropriate, respectful or conducive of a healthy relationship. Healthy self-worth enables them to resist the seductive nature of a love bombing narcissist so that instead of being swept off their feet, their feet are kept firmly on the ground so that they can enter a relationship at a pace that is healthy and allows them to get to know someone accurately and safely.

Since I've started my Counselling and Hypnotherapy practice in Melbourne, Hypnotherapy has become increasingly accepted as the 'go to ' therapy for issues such as weight loss, smoking cessation and anxiety.  I want more people to learn how effectively  Hypnotherapy can help to improve their quality of life. Hypnotherapy does this by assisting them in learning to value and appreciate themselves and be the best version of themselves they can be.  Hypnotherapy allows people to self-reflect, resolve unresolved issues that have been keeping them stuck and connect them to their inner resources.

If you are recovering from a broken relationship, negative dating experience or just want to improve your confidence and self-worth, why not give me a call today on 0435 923 817.   My Clinical Hypnotherapy Practice is in Mentone, Melbourne.  I also see clients online  via Zoom or Skype



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Are you part of the sandwich generation? 

Do you still have kids at home, or childcare responsibilities for grandkids? All while juggling care for ageing parents? For many people this is reality. 

You've worked hard all your life yet now you  find that instead of looking forward to the easy life of retirement and finally doing what you want to do, you're suddenly expected to take on more (usually unpaid) work and stress. Kids may be struggling to afford to leave the family home, or to pay for childcare for their own kids,  parents may be showing signs of frailty and vulnerability, particularly to unscrupulous strangers/con-artists.  It's relentless, you feel as though you must be constantly vigilant  and frankly you're in danger of burnout.

As a society we have lost track of what really matters, we reward tax evaders and glamourise the gross accumulation and hoarding of wealth while we accept the decline of services in health, aged care, child care, education, housing and infrastructure as par for the course.  This of course if a fallacy, with proper distribution there is no reason why we can't afford to provide quality care for our young, elderly and sick. 

However, until society as a whole figures out how to get back on track with ensuring that human rights are respected above wealth accumulation, we have to figure out how to manage our own physical, psychological and emotional resources so that we are not spread so thin that we evaporate!
 
Self-care is of the utmost importance, many people have been conditioned to believe that this is selfish and that that is a negative thing, however some selfishness is essential to our survival.  Without self-care we deteriorate and we are no good to anyone.

It's time for each of us to start a revolution,  to decide it's our time.  To stop and reevaluate how we are living, how we are setting and accepting the expectations of others as our fate. How we would like things to change and what we’re going to do to effect that change.  


What action are you going to take?

What can you do to relieve some of the pressure on you starting today?  What do you do to take care of you?  How much time to you allow just for you? Do you have someone you can talk to?  Do you exercise?  Do you socialise? Do you practice  Mindfulness? All of these can help you rebalance and restore your energy.  Do you set boundaries?  This one can be tricky, however it's the most essential. 

You may find you need some help in this process, help with shedding the unnecessary guilt, help getting clarity about what you want and what's really been keeping you stuck, help working through all the complex emotions that the sandwich generation feels, anger, resentment, fear, guilt, sadness, regret, disappointment etc.  These are heavy emotions to carry and they use a tremendous amount of energy when they are unresolved, creating a lot of stress, negatively impacting your relationships and wearing you down. 

Therapy can really help with this.  Many of my clients find themselves at this crossroads in life, and feel incredibly stuck and overwhelmed, therapy allows them to work through the blocks and gain a sense of empowerment.  Hypnotherapy helps people reconnect to their own inner resources, to their own innate wisdom in order to find solutions that are often obscured by the blinding pace of modern life.

If you’d  like to learn how I can help you please feel free to give me a call on 0435 923 817, or visit my main website pages via this link.  I’m located in Mentone, South East Melbourne however I see an increasing number of clients via Zoom online so distance is no longer a barrier to getting the help you need.

#mentalhealth  #stressmanagement #anxiety #burnout #wellbeing #childcare #grandparents #dementia #generationx #babyboomers #depression #menopause #calm #mindfulness #retirement 

Have you thought about what you'd like to change or accomplish in 2019?  More than a New Years resolution, thinking in a more concrete way about how you'd like to plan your year.
Year's seem to go by faster as we get older don't they? We often arrive in December wondering where the time has gone and lamenting that we don't have a sense of accomplishment.
An important aspect of creating change that matters to you is establishing healthy boundaries.  For some people this is a new endeavor, however it's never to late to begin.
The table below gives a good illustration of healthy boundaries vs. unhealthy boundaries.  Many of my clients feel a little unsure of their own identity when they first come to see me, this is not at all unusual.  We forget that we can draw upon our own experience and values to create  our sense of self, and that we are all a work in progress.  Nobody is set in stone, none of us are the same as we were 10 years ago and we will be different again in 10 years time.
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Our Goals can extend beyond 2019, we can for example set 1 year, 5 year and 10 year goals then for each category decide what weekly and monthly actions we will take to move ourselves towards achieving those goals.
Whether you'd like to change a habit, save more,  travel more, laugh more  - whatever it may be, it pays to create a plan.

• What do you want more of in life? 
• What would you like to phase out?
• Would you like to be fitter?  What is your daily plan and how will you measure your increase in fitness?
• Do you need to save more money?  What is your  budget? have you worked out your expenses vs income?  Go through your expenses for the last quarter and work out where you can make savings.  (often the daily takeaway coffees, bought lunches, or dreaded cigarettes are what's getting in the way of a more substantial nest egg by the end of the year)
• Would you like to eat more healthily and perhaps lose weight?  What does your new shopping list look like?  Have you factored time for weekly food prep to cut down on having to use your willpower up making multiple decisions during the week?  Have you thought about healthy options when eating out and making new and better choices from more familiar menus.
• Would you like to be less anxious?  Are you taking active steps to help your brain reset to a lower anxiety level? are you exercising, practicing mindfulness, challenging your unhelpful thoughts?
• Would you like to be more confident?  What is your plan to silence your inner critic and be more compassionate towards yourself?

Everybody has there own path to follow and even the path to wellness is varied There is no one size fits all approach.  In the image above it advises not to skip breakfast , however for some people intermittent fasting is helping them achieve their goals.  Nutritious food, exercise and sufficient sleep are non-negotiables for all of us though in my opinion, with that in mind you do what wNutrition Matters in Weight Lossorks best for you.

One of my goals for 2019 is to learn an instrument either the guitar or piano.  I intend to begin around March as I have other goals to complete in the earlier months  Learning an instrument is good for the brain, as well as an enjoyable pursuit.

What do you think?

Hypnotherapy Melbourne at Hypfocus Therapies- call Georgina on 0435 923 817.
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Life is busy for most of us, however at this time of year it can really crank up a few more notches and if we’re not careful we can find ourselves feeling overwhelmed and in danger of burning out. 

 Trying to keep up with work or school, commitments to family and friends, household duties, pet needs and fit in exercise and self-care while still managing your budget can be very challenging.

There is a tendency to become swamped by expectations, both your own and the expectations of others.  We feel pressure to  create a perfect 'Xmas advert' experience but we are doing it without the aid of the budget, crew and photo-shop.


With that in mind I thought I’d compile a list of 10 tips to help you manage stress and overwhelm this holiday season:

1. Manage expectations and don’t overdo things. Particularly if you have kids, set their expectations according to your budget, and if possible let them earn some money doing chores to help out so that they can buy themselves something they want and learn a little about the value of money in the process.  Don’t fall into the trap of buying tonnes of stuff that will be forgotten by January (except for the nasty reminder on your credit card statement).  Start with a list of what you think you will need, then see how much you can reduce it.  Go back to it the next day and see how much you can reduce it again.  Stick to it!  This way you cut down on the aftermath of pantries full of unhealthy  foods waiting to cling to your hips and cupboards and toy boxes full of items that were not really needed or wanted. Recognise unrealistic expectations for what they are, and don't bend yourself out of shape trying to meet them.
2. The busier you are the more important it is to take 10. Mindfulness helps calm the body, still the mind and restore clarity.   Studies have confirmed that it will reduce your stress and anxiety levels, improve your memory and focus and boost your resilience. 10 minutes will make a big difference. It may not be easy at first, your mind will wander all the time and that is fine, just gently refocus it when you notice it happening.  I recommend the Headspace App to all of my clients, this provides 10 x 10 minute sessions.  Go easy on yourself, you will most likely be terrible at it at first! Perseverance is key.
3. Have a to do list and action a few of the quick and easy items to get the ball rolling thus creating a sense of accomplishment.   This gets you into action mode, then use this momentum to tackle the bigger items.  
4. Know yourself.  Don’t overcommit to things that will exhaust you.  It’s ok to say no or to postpone items that aren’t urgent until things quieten down.  Some social catch ups can be combined to save you time. You don't have to be all things to all people.
5. Send your inner critic on hiatus and instead cultivate a kinder inner dialogue. Overwhelm and stress can make us feel as though we are failing at life (you're not!), so an encouraging inner voice will be far more productive than one that’s even more demoralising. 
6. Don't  try to do several things at once.  By focusing on one task at a time you will get more done with fewer errors. Multitasking is an inefficient drain on mental energy.
7. Allow for 8 hours sleep.  Create a nice relaxing environment in the bedroom, avoid screens for an hour prior to your desired sleep time and use that hour for winding down. Sleep in a quiet, dark room.  If you have trouble falling asleep practice 4,7,8 breathing i.e. inhale for a count of 4, hold for a count of 7 and exhale for a count of 8; repeat this allowing your body to relax until you drift off to sleep.
8. Make sure to eat properly.  A couple of hours  menu planning and preparing sets you up for the week and can save you time, money and unwanted calories.  When you organise yourself in this way you are less likely to give in to temptation as you have fewer choices to make (and use up your will power resisting) during the week. By ensuring you eat nutritious foods you keep your energy levels high  and generally feel better
9. Drink plenty of water.  Rushing around can lead to dehydration.  Dehydration slows the metabolism and may result in headaches and exhaustion. 
10. Take mental health breaks throughout the day — listen to your favourite music, stretch your body, take deep breaths, go outside to eat lunch, call a friend for a quick chat, pat the dog, do a puzzle; whatever represents a nice mental circuit breaker for you to interrupt the build up of stress.  Spotify playlists of songs that make you feel good to listen to in the car or at home can really lift your mood and recharge you for the day.

I hope these tips have been helpful and wish you all the best for Xmas and the New Year.  What is your goal for 2019?
Mine is to learn the guitar... 

#anxiety #stress #overwhelm #depression #loneliness #holidays #xmas #christmas
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Clients come to me for help with anxiety. They may have experienced a panic attack and now live in fear of the next one, or find themselves avoiding social situations, not speaking up at work or in school, overthinking,  lying awake at night worrying or  struggling through the day trying to appear ‘normal’ while inside their chest is tight, stomach is churning,  heart is pounding and they have a feeling of impending doom. There is often a common thread of self-criticism and fear of judgement by others. I experienced anxiety myself for many years so the things they describe are all too familiar to me.
I teach my clients how to manage their anxiety and process their emotions in a healthy adaptive way.  This process is accelerated by the use of Hypnosis and EFT. Understanding the internal emotional process is part of this.    
What are Emotions?
Emotions can be thought of as instinctive responses to life experiences which we have the power to modulate, but often don’t know how.
Emotions can be triggered by

• Our senses: Things we see, hear, smell, touch
• Drives/Instincts: Eg the drive to approach we perceive as good vs the drive to escape something we perceive as bad
• Response sets: These are responses which prepare us to take action. When this response is maladaptive the end result may be Anxiety Symptoms. 

Are emotions the same for everyone?
Just as some people are sensitive to allergens, some people are more sensitive to emotional triggers, they may also experience emotions with greater intensity and have more difficulty self soothing. People with higher sensitivity are more prone to anxiety disorders, self-doubt, depression, shyness and negative feelings.
How do our emotions make us different from other animals?

• Humans are the only animals that are self-conscious i.e. we can recognise that we’re feeling fear and make a judgement about how appropriate it is.
• We’re aware that other people may be able to see our emotional responses and this can make us feel vulnerable. 
• This tri-level awareness shapes and re-shapes how we experience emotions e.g. a humiliating experience may result in a more heightened response the next time we’re faced with a similar situation.

How do we experience our emotions:
Emotions are experienced between 3 levels of the self:

1. Public self : This is what we think others see of us.
2. Private self: This is the interpreter trying to interpret what’s being experienced and then regulate and process our core emotions accordingly. 
3. Experiential self (core emotions — primitive and designed to prime you for action which can feel overwhelming)

When the private self becomes overwhelmed it may resort to suppressing the emotions it doesn’t have the available resources to deal with. The private self can become stuck in this state of overwhelm and default to an increasingly self-critical, filtered interpretation of events experienced (I’m so stupid, It’s all my fault, nobody likes me) resulting in a glut of suppressed emotions. The longer a person is stuck in this state the more mental energy is required to continue keeping a lid on the build up of emotions. 
This then has a knock on effect of making the experiential self feel disregarded, invalidated, wounded and judged so a toxic internal conflict occurs. 
People who are sensitive to begin with are more likely to fall into this trap because their negative feelings require more resources to process. 
People in this state of overwhelm are often described as ‘bottling things up,' and this bottling up can lead to a build up in pressure resulting in an explosion or anxiety attack. 
6 Ways to safely process emotions and manage anxiety:

1. Understand how emotions work and are processed between the Public, private and experiential self. This gives the symptoms of anxiety meaning, and this meaning makes the anxiety more manageable.
2. Learn to tune in to your emotions and build a relationship with them. Your emotions are trying to tell you something about a need, value or goal of yours that is either being met (e.g. happiness) or disrupted (e.g. anger, shame, sadness, fear). Stop and listen to the message and use it to help you learn about your self and resolve the issue it relates to if necessary.
3. Name and acknowledge the feeling, tune in to what it’s communicating to you and why, notice where you feel the feeling in your body.
4. If an action response is triggered (adrenaline, feeling like you need to get away, sweating, shaky, trembling, tight chest, pounding heart etc). 
   • Acknowledge the anxiety symptoms and if you are not in physical danger acknowledge that “it’s ok, I know what’s been triggered, these feelings are not going to harm me, and I don’t need to take any physical action”.
   • Take slow deep breaths and slow down your thoughts.
   • Take a walk if you can.
   • Ground yourself by noticing 5 things you can see, 5 things you can hear, 5 things smell.     
5. Understand it’s human to feel emotions and that the thoughts you have in relation to it are just attempts at interpreting it, they are not facts.
   • Ask is this thought helpful? What is the evidence to support it?
6. When you’ve learned what you need too learn from the emotion, keep the lesson and acknowledge that the emotion has served its purpose and may now be released. When you let go of the emotion you free all the energy associated with it and that energy is then available to replenish your overall energy reserves.

If you would like to find out more about how I can help you overcome anxiety and overwhelming emotions please feel free to contact me using this form, you will also find more information on Anxiety Disorders and Anxiety Symptoms on this page, alternatively you can call me on 0435 923 817 for a chat.  If you would like to go ahead an book an appointment to come and see me you can do so at this link.

Worry is a thinking style triggered by the desire to solve or resolve a problem.  On the up side worry can sometimes result in a solution. If you are worrying about a current problem, and you worry constructively, worry in it's most adaptive form can help you chip away at a problem until you can find a solution.   However, on the downside, if you have not learned the skill of constructive worrying, you may experience instead,  chronic worry.  Chronic worry can:

A.
Become a habit which the brain thinks is a solution in its own right.
         Why does this happen? 

• Because when the thing you’re worrying about doesn’t happen, the brain concludes that the reason it didn’t happen is  because you were worrying about it!  So it will adapt worrying as a protective mechanism.  This partly explains why in spite of the fact that  even when most of what we worry about doesn’t happen we continue to worry anyway.

B.
Can become a way of keeping your mind busy so that you don’t have to deal with something the brain has filed (suppressed) in the box labelled generically as  “too hard”   deep in the sub-conscious mind.  

Overwhelm and the "too hard" box.

The brain does not update it’s filing unless the mind provides an instruction to do so; consequently the brain may label something “too hard” when you are 7 and still be  protectively suppressing that emotion or issue when you are 47, in spite of the fact that something that may have seemed overwhelming to your 7 year old self could be easily processed by your adult self.  

Similarly, the brain may  label a number of things too hard simply because there are too many things for you to process at once.  When there are too many things going on for your available emotional resources to deal with, this is considered to be a crisis; for example, If you discover your partner has been cheating, you’ve recently lost your job,  you don’t have any family support, you separate, you have to fight for your financial security, protect your kids, keep providing for them, and keep functioning as a now single parent; it’s likely the brain will use your available resources on the most critical aspects to your immediate survival and  file the rest under  “too hard”.

Wasting precious resources
While that’s a great short term survival tactic, the problem now is that  the “too hard stuff”, in spite of being filed,  is still running unprocessed below the surface, draining  your emotional resources like a leaking pipe.  Often because they’ve been filed generically as “too hard” during the crisis,  it is difficult for you to even distinguish what is down there. There may be  a raft of emotions including  shock, rage, disappointment, humiliation, bitterness, regret, hurt, resentment, sorrow, grief, fear, rejection, abandonment  and more; all appearing to be one huge overwhelming indistinguishable tsunami waiting to overwhelm you.

Guilt and inner conflict  sends feelings the same way as overwhelm:
Another example of how the brain may file emotions as  ‘too hard’ is if we are experiencing an emotion that is causing us cognitive dissonance. Cognitive dissonance occurs when we hold conflicting beliefs such as “I love my mother and I want to help her now that she’s in financial trouble” vs “I resent my mother for being so reckless with her finances”.  We feel guilty about the latter  so our brain determines the guilt and resentment  to be "too hard" and files them accordingly.

Why do we worry so much at night?
During the day we distract ourselves in all kinds of ways, working, chores, family, friends, eating, smoking, drinking, gambling, shopping, gaming, scrolling, TV etc. We may avoid going to bed for as long as possible; aware that when we do try to go to sleep that our distraction options are limited.   We find that in that quiet time that we have a sense of  our suppressed emotions scratching  at the lid of that ‘too hard’ box and so our brain jumps in to protect us by running our ‘worry program’.    Round and round the thoughts go, to distract us from facing what may be waiting to escape  that pandora’s box  marked "too hard".

What can all this worry this lead to?

• Insomnia
• Loss of focus
• Poor memory
• Drop in resilience
• Poor Health, compromised immune system
• Anxiety
• Depression

How can we break this pattern?

If you have been worrying, and it’s affecting your quality of life,  therapy can provide you with  the support and guidance to help you learn to worry in a more constructive way and process any unresolved emotions that may be triggering the worry.  This doesn't mean digging up the past but rather just processing the feelings and emotions as they are experienced now. The processing  work is done in accordance with the resources you have available to you and at your pace so you will not be overwhelmed by it.

In my practice I use counselling, EFT (Emotional Freedom Technique or Tapping)  and Hypnosis to help process the emotions.  Counselling facilitates  the sorting and understanding of conscious experiences while EFT and Hypnosis  helps resolve what needs to be resolved  at a sub-conscious level. 

Suppressed emotions are  often ‘felt’ as if they are stored the body.  This can manifest as  stress, anxiety, tension, pain, fatigue or even chronic illness. EFT helps to release them.  Studies have shown that EFT significantly reduces the levels of cortisol (stress hormone) in the body.

If you'd like to learn more or think you might like my help you can contact me using this contact form or call me on 0435 923 817

​In my next post I'll give some tips for processing emotions and reducing worry.

#worry #anxiety #depression #insomnia