Mind-body principles in healing self-sabotaging beliefs. Blogger Rosa Livingstone is a Clinical Hypnotherapist, Life Coach, Mind Coach, Author of "Self-Sabotage: The Art of Screwing Up' and Certified Instructor. Rosa offers the resources to overcome fear and move toward living the life you want, using all that is inherently amazing about you.
Tuesday, 4 October 2016
MIAW- October 2nd to 8th, 2016.
Illness Awareness Week (MIAW) is an annual national public education
campaign designed to help open the eyes of Canadians to the reality of mental
We all want to be healthy and happy. Mental health is having a balance
of mental, emotional, physical and emotional health.No one can be truly healthy without positive
mental health. Mental health involves how we feel, think, act and interact with
the world around us.Positive mental
health isn’t about avoiding problems or trying to achieve a “perfect” life.
It’s about living to the best of your ability and having the tools to cope with
difficult situations, especially during life’s challenges. Each person’s path
to mental well-being is unique. We all have our own goals, our own challenges,
our own talents and our own supports. But positive mental health is within
statistics show that one in five people may have a mental illness in their
lifetime.10.4% of Canadians have a mental illness at any given time.18%
of PEOPLE aged 15 – 24 reported having a mental illness or substance abuse
problem.The group with the highest rate
of hospitalization for anxiety disorders is those 65 or older! Personal relationships are affected and there is a
strain on families.Employee
disengagement affects a company’s ‘bottom
line’ because of sick days and sick leaves that are taken by employees that can’t
cope with workplace stress.
with mental health issues, such as Depression or Anxiety Disorders, often
suffer silently.So how would that
affect those statistics? I’d bet they would likely be a lot higher.The stigma of
being judged and/or labeled as “crazy”, “unstable”, or “too sensitive” leads to
hiding not just from others, but from themselves.What they need is to seek help and even DEMAND
A really important step in improving these numbers is
eliminating the stigma that often
accompanies a mental illness diagnosis. Just as we cheer those battling
diseases like cancer, we should offer the same support to those with a mental
health condition. Here is a list of online resources to promote better
understanding and support of this critical issue, and I hope you’ll consider
sharing it with your friends, family, and employer.These resources are a great first step in reaching
out for help.
Hypnotic Approaches to Anxiety
Fear & Panic Attacks
Livingstone, CHt, CLC,
Clinical Hypnotherapist; Certified Life Coach; Mind Empowerment Coach
Anxiety is so prevalent in our world
today. Our lives go at a faster pace today society than it did
during our grandparent's day. Sure, we've benefited in many ways with
technology, economics, etc, which have helped us all lead better
lives. But on the downside, we have less personal interactions(just watch
teens on their Iphones and tablets), we have more 'things' to seemingly make
us happier, and we do not have the support of large familial or community
groups as was needed years ago in order to survive (psychologically and
There are many
situations that come up in everyday life in which it is totally appropriate
and reasonable to react with some anxiety. I call it
"good anxiety'. If you didn't feel any anxiety in
response to everyday life challenges involving potential loss or failure,
something would be wrong.
In my practise, a large percentage of
my clients have come to me regarding their issue with anxiety. It ranges
from general anxiety (GAD), social anxiety (also known as social phobia), panic
disorder (attacks), obsessive anxiety (OCD). I would say that the
percentage of clients that see me because anxiety is their main issue or in
part it is included in the cluster of issues within their scope of goals,
would be 75%.
I was searching the internet for
Canadian statistics on anxiety and it didn't surprise me that our numbers are
high. The Statistics Canada Community Health Survey
of Mental Health and Wellbeing has revealed that anxiety disorders are the most
common mental health problems in Canada. This recent survey
estimates that 1,040,000 Canadians (3.2%) have social anxiety disorder, 480,000
Canadians (1.5%) have panic disorder, and 227,000 Canadians (0.7%) have
agoraphobia. The percentages may seem low but look at the numbers.
I also cam across an article by E. J.
Bourne, a well known psychologist and researcher. He explains
that, "Anxiety disorders are distinguished from everyday
normal anxiety in that they involve anxiety that 1) is more intense
(for example panic attacks), 2) last longer (anxiety that may persist
for a months instead of going away after a stressful situation has passed), 3) leads
to phobias that interfere with your life.
Anxiety can be distinguish from fear in several
ways. When you are afraid, your fear is usually directed toward some concrete
external object or situation. The event that you fear is usually within the
bounds of possibility (not meeting a deadline, failing an exam, being rejected
by someone you want to please and so on). When you experience anxiety, on the
other hand, you often can't specify what it is you are anxious about.
The focus of anxiety is more internal than external. It seems to be a
response to a vague, distant or even unrecognized danger. Anxiety is a
physiological, behavioural, and psychological reaction all at once".
On a physiological level, anxiety causes many
body reactions such as rapid heartbeat, muscle tension, queasiness, dry mouth,
or sweating. On a behavioural level, it can sabotage your ability to
act, express yourself, or deal with certain everyday situations.
Psychologically, anxiety is a subjective state of apprehension and uneasiness.
In its most extreme form, it can cause you to feel detached from yourself and
even fearful of dying or going crazy. With panic attacks, you
can also experience chest pain which is often mistaken for a heart
Surprisingly, there isn’t much written about this
important subject in books about hypnosis. There are many hypnotherapists who won't
even touch the problems of anxiety and panic attacks. This is an important and
of anxiety and panic
Extreme anxiety and full-fledged panic attacks can be triggered by single
events or a series of events. They can arise out of ones own experience or from
the experience of others.
and panic can be triggered by accidents, illnesses or the deaths of friends or
family members--incidents that suddenly thrust people before their own contingency.
I still vividly recall the passing of one of my best friends. I looked at her as
she lay in hospice and saw myself; I knew that my own life would come to an end
one day. I was aware, suddenly, that there was no way I could be sure of just
long my life would be, or how it would end.
For some individuals, anxiety attacks have a
sudden onset and may leave as mysteriously as they began. In severe cases of
anxiety or panic--those that don′t go away—the
symptoms are apparent, while the true causes remain unknown. There appears to
be no particular incident or condition to cause the panic attacks; therefore,
the cause, hidden from the person, remains a threat because it is unresolved.
The fear response occurs when there is, seemingly, nothing to fear; in fact,
soon, ones panic is over the fear of the panic returning.
Some panic attacks are triggered by seemingly
innocuous incidents that are symbolic of some event or condition earlier in the
person's life.I had a client who is a long-distance truck
driver who became anxious and panicked whenever he had to travel a road
with a steep drop on one side - a very limiting experience for a driver.
Although he quickly would catch himself and his conscious mind shrugged off
each incident of fear as unimportant, the subconscious imprint remained, leading to his
fear of falling off the edge. And it only got worst.
Regressing him to the root cause of his phobia, he recalled that as a 5 year old child,
he rode his bike too close to the side of the sidewalk, and fell onto the road.He wasn’t hurt but it terrified him.Once he was aware that his anxiety came from a
long-past incident, and the slip off the sidewalk was a trigger for his current
fear, once the event was reframed and he realized he was safe, it disappeared,
The Benefits of
Hypnotherapy is effective in helping people with either mild or severe cases of
anxiety. In mild cases, simple reprogramming with hypnotic suggestions can give
people relief.Hypnotic suggestions replace
catastrophic thoughts or over-anxiousness with truthful statements about the
nature of the symptoms and the realization that physical sensations can cause
no harm. Hypnosis can slow the heartbeat, create a sense of balance and
relaxation through deep breathing, free the throat to swallow, overcome
sensations of temperature changes and stomach upsets, and promote
Whether in the recent past or in the distant
past, some events leave negative psychological imprints. Often they are
forgotten or unrecognized for the detrimental effect they produce. Such
negative imprints can be left by traumatic incidents, or by minor events that
were misunderstood when they occurred. Hypnotic, or altered state, procedures
can unveil these causal events involved in the initial development or onset
of the problem. Regression Therapy
is one of the most beneficial techniques available to people who suffer anxiety
because it can be so effective in uncovering the cause. Hypnotic procedures using
age regression simply help the client to go back in their memory to the time
and place where a problem originated. In the case of anxiety or panic attacks, in childhood.
Oftentimes, a simple understanding of the
situation is all that’s needed to make a shift in perception. Sometimes,
however, hypnotic suggestions that alleviate a client′s presenting symptom or that change a long-term habit is
enough for the client to feel truly relieved. In other cases, additional
techniques may be needed to help release the hold that a long ago memory has on the
client. When suggestions to reframe events don′t bring about the desired results, it is as though a
rejection from deep within the subconscious self is giving signals that more
must be done. This is why regression to the cause is such an invaluable tool
for permanent healing of an issue.
you or someone you know is suffering from anxiety, panic or phobias, considering
hypnotherapy to overcome it is a really good option to help take back control.
Hypnotherapy can be a powerful ally in helping people to develop a sense of
power and confidence, in spite of the normal anxieties that are a normal part
of daily living.
Is it time to do the inner healing to have
what you really want in your life???
We're living in a very outcome-focused society, where all we seem to look at
is the end goal.
What I mean by this is, is that if we're in physical pain, we all want the
quick fix, the pill, the magic surgery, the thing that will make it all go
If we're struggling financially, we long for that winning lottery ticket,
that magical break-through that gives us the money we want.
Here's the problem with this approach, and a suggested solution:
If you're in pain, and you pop that little pill, and the physical pain goes
away, who are you? You're a person who now isn't in physical pain because
the pill took it away, but you're the same person, with the same emotional
experience, the same inner angst, the same demons.
If you're poor or struggling and you win the lottery, money is given to you
and you are now rich, but who are you? You're the same person, with
money, but with the same emotional experiences, inner angst and demons. (this
is a big part of the reason why, as I'm sure you know, most lottery winners
lose everything in a span of a few years.)
What's the option? The option is to do the deep inner work, to heal,
to let go, to become more conscious, to forgive others, to forgive yourself, to
release limiting beliefs, to connect to that deepest part of you that knows truth, that knows the essence of
who you are and your value in the world.
THEN the pain goes away...
THEN the money flows in...
THEN the relationships appear and not just with others but more importantly,
And who are you then? You're a person who isn't in physical pain,
you're a person who is wealthy by whatever definition you choose, you are
whatever that end goal you wanted...but with inner peace, clarity, and joy.
So the question is...do you REALLY want the white pill or the lottery
ticket? Or are you ready to do that deep inner work and to truly
deal with challenges in our lives.Maybe
you call it Chaos or Crisis or Drama.When we meet resistance, challenges and blocks in our lives, it may send
us tumbling into the dark abyss of the unknown.We may lose fingernails trying to catch a grip on the rocky walls of the
tunnel or just fall in a tailspin with nothing to grasp.
the fall may be exactly what we need in order to shake us out of our self-sabotaging
thoughts and actions.It may be the call
for leaving the security of what we know behind because it’s not helping us to
grow.Security is that which is
familiar, not necessarily pleasant.A crisis
can be a call to action, to trust ourselves even when the world is lobbing
lemons at us.
know that going to the “dark place” isn’t applauded in our society.Generally, people think we’re weak, crazy, or
unhinged if we do.But in truth, by
denying that part of ourselves, that Dark Space inside, we are denying our
whole selves!It’s like the movie, Pleasantville,
a town where nothing changes. The temperature and weather are always nice, and it
never rains. Sex is an unknown word, passion is outdated, and the most intimacy
anyone sees is when people touch hands. But we know that’s not reality.We need contrast in order to see the beauty
of life and the fullness of ourselves.By experiencing deep sadness, we can recognize great love when it
The dark part of us isn’t evil.It’s just the space that holds all the
untruths about us. And these ‘untruths’ were birthed from perceptions of our
childhood experiences based on what we saw outside ourselves such as angry looks,
hurtful words, and/or striking hands.We
thought and felt that we were bad, useless, helpless, rejected, abandoned when
these things happened.And they did
happen in some form or another. It made
us believe we weren’t worth of anything associated with love. But we didn’t
know any better.We didn’t have the
experience and knowledge to understand that no matter what happened to us, it
did not change us!So the dark
space is full of lies encrusted with pain, sadness and anger.
But here lies the power locked
inside us.The darkness offers up an
opportunity to change our paradigms, these patterns that repeat in our lives
day after day based on what is false.Denying the dark side of ourselves is what will weaken us, bend us, and
torture us.Going into it allows for
redefining our relationship with ourselves, to undo the beliefs that we formed
that had us believing we weren’t enough: smart enough, nice enough, capable
enough, tall enough, slim enough.ENOUGH
Our mind and body cries for
balance, to bring light to the dark with courage as our lantern.Yes, it does take courage to defy what we think
we know is our worth.But once we’ve
regained the truth of what and who we are, always worthy, always deserving,
always imperfectly perfect, we change the way we feel not only about ourselves
but about how we see ourselves in the world.And we then open up to the love that surrounds us in life as we now look
with our inner eyes, healed and much more whole.
The struggles you see in your outer world are simply a reflection of the struggles in your inner world. How is that possible?
Well, look at it this way. Have you ever woken up and immediately felt it was going to be a lousy day? Or have you looked out your window first thing in the morning to see that it's raining buckets and thought the same thing? How did your day end up? Did you forget your wallet at home? Did you end up in a fender-bender? Did you get into an argument with a work colleague, a friend or your partner that day? Maybe it wasn't so drastic but be honest, once you decided it wasn't going to be a good day, didn't it turn out to be a crappy day?
How does this happen? It's about energy and Quantum physics. Quantum physics proves that everything is made up of atoms, which are made up of particles called quanta. Quanta is energy vibrating at a certain frequency, which attract other quanta vibrating at the same frequency.
The particles that form everything, including our body (energy powers our body) and mind (thoughts with feeling) energy, are always vibrating so it's energy in motion.
Our thoughts are energy so they vibrate at a certain frequency and attract other thoughts (think "monkey-mind) or other energy that vibrate at the same vibration (getting into an argument with a co-worker). This is why there's the saying, "like attracts like".
It's like a reflecting mirror. You send out your vibrating energetic thought and what is reflected back to you is a like-energy. And depending on the vibration, positive or negative, of the thought you had and sent out, you'll attract the same energy back at you.
But you can choose to direct your thoughts in a certain way. The results of our thought don't manifest right away. They are compounded. It's having one positive or negative thought built upon by another positive or negative thought and the bigger the energy, the more you attract a like-minded energy. But sometimes the results of our thoughts are immediate.
Like attracts like so positive, compounded thoughts through repetition attract positive events and experiences into your life. They are reflected back to you.
You can begin to shift what you reflect by catching the thought. Ask yourself if it's a positive thought. If it isn't, dump it. Let it go. You can also just turn it around. Rather than, "It's going to be a lousy day" (because it's raining outside), think, "It's refreshing to have cleansing rain". It's the feeling behind the thought that will change the vibration. Imagine feeling content as you drive to work knowing the trees are being watered, or, for that matter, that you have clean water to drink because of the rain. You don't have to pull your car over, park, and start singing "Kumbaya". Just find the positive feeling that comes up for you and let that flow out from you.
Practise. The energy of thoughts gathers momentum, and more thoughts that are alike will come to your mind. You can do this to brainstorm, to put yourself in a positive frame of mind, or even to bring calm and optimism into your day.
Many people choose hypnotherapy
to change the way they experience themselves – their thoughts, feelings, habits
and actions. Often the causes of their discomfort are triggered by a past event
which is associating the feelings of the past with a current situation. These triggers can cause anything from severe
anxiety, insomnia, depression, addictions to weight gain.
Many people would agree, myself
included, that even when one is those heavy feelings, it isn’t always prolonged
because we can’t sustain a feeling forever.So we experience “manageable moments”. Our feelings are transitory; they flow from
one to the next in layers.
People look for all kinds of ways
to feel better but unfortunately, these may be really unhealthy.Some people turn to self medicating with
drugs and alcohol or unhealthy activities such as eating their emotions, smoking,
gambling, or even becoming anti-social.Hypnotherapy can help those who want to change from the inside out so as
to shift in their outlook, feelings and behaviour.
And we all as humans have ability
to, in the moment, use our imagination and senses to direct and generate
predictable and positive responses. So here are a few science-backed ways to
shift to a happier state in moments:
Eat a Clementine. The scent of this fruit is one of the most
positive and arousing things you can smell, according to a study conducted in
the journal Chemical Senses.I think they’re in grocery
stores now (http://chemse.oxfordjournals.org/content/30/suppl_1/i248.full)
Light a vanilla-scented candle. In the same Chemical Senses study,
participants ranked the smell of vanilla bean right up there with Clementine as
a super-uplifting scent that's even more relaxing.(http://chemse.oxfordjournals.org/content/30/suppl_1/i248.full)
Go out and do a “happy walk”. We don’t always realize that our
posture reflects how we feel.When you
are down, feeling overwhelmed, you likely round your shoulders inward and
stoop. So stand up straight, roll your shoulders back, and add a spring to your
step. Fake it till you make it because "happy walk" can actually make
you happier, according to a recent study (http://www.sciencedirect.com/science/article/pii/S0005791614000809)
Make your desktop or phone
background green. The calming color or green is associated with happiness, comfort, peace,
and hope.So bring some green inside.(http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3743993/)
elevates stress levels, which it does for me.So organizing your workspace can be the perfect anecdote when you’re
feeling crappy. It “clears” the way for better vibes.Or...clean your house! (http://newsroom.ucla.edu/releases/trouble-in-paradise-new-ucla-book)
If you have a
beloved pet, have a lovin’ sit-in. Pets
just make you feel good, whether it’s a dog, cat, bird or exotic snake, depending on
your taste. Go and google puppies and if you’re human, it will bring a smile to
your face as well as some needed ‘warm and fuzzies’
I wake up and see blue skies, I’m instantly happier.And if I’m walking outside in fresh air, I
feel peaceful..calmer.You can find
those days, even in the world's worst mood in Vancouver in the Winter. When you
can't get outside, open the blinds or turn on some lights: In a study where
older adults suffering from depression were exposed to either one hour of pale
blue light or one hour of dim red light (the placebo) every morning for three
weeks, the blue light improved people's moods and reduced their stress more
than the dim red light, with results that lasted into the evening. White light
will do the trick too — the brighter, the better. (http://archpsyc.jamanetwork.com/article.aspx?articleid=211002)
Think in the
your mind wander makes you substantially less happy than focusing on the task
at hand.You can get trapped in the ‘monkey
mind’.This is shown in a study by Matt
Killingsworth in which over 650,000 real-time reports from over 15,000 people were
collected by the Track Your Happiness iPhone app, which monitors people's
happiness in real time.
Mr. Killingsworth stated, “As it turns
out, there is a strong relationship between mind-wandering now and being
unhappy a short time later, consistent with the idea that mind-wandering is
causing people to be unhappy. In contrast, there’s no relationship between
being unhappy now and mind-wandering a short time later. Mind-wandering
precedes unhappiness but unhappiness does not precede mind-wandering. In other
words, mind-wandering seems likely to be a cause, and not merely a consequence,
Think quick. Research shows that quick, varied thinking can lead to feeling happy. In six
experiments, researchers at Princeton and Harvard universities made research
participants think quickly by either problem solving, reading or watching a
clip of I Love Lucy on fast forward.YIKES! The research showed that thinking fast led
to the participants feeling more ‘elated’ and “creative”
Learn Mindfulness Meditation.This involves quieting your mind and focusing it on one thought in the
moment, like your breathe or the beating of your heart.Observe without participating.Lots of benefits here.http://io9.gizmodo.com/how-meditation-changes-your-brain-and-makes-you-feel-b-470030863
Try these out!And if you need to go deeper to feel like
your best-self, give me a call.
Like engineers, we all draft and work from a blueprint, one that contains the history of all of our experiences all the way back to the womb. And within this blueprint is a series of expectations built from the foundation of our childhood bonding or disconnection with parental role models. No one escapes this.
Raised with secure loving patterns and expectations, we feel our own sense of worth in the world and we subconsciously expect the same in our adult relationships. We navigate our lives, which are filled with all types of relationships, in a state of ease vs. uneasiness.
When those patterns are stitched together with threads of criticism, fear and judgment, no matter how much or how little it is experienced in our early childhood, we sew these effects into our internal blueprint of self value.All infants are born with an instinctual sense to bond with their caregivers, even before there is thought to apply to the concept and words to attach the though. Infants look for queues about their value through their connections with Mom and Dad.This tie that binds children and parents leads the infant to experience pleasure, joy, and safely…or not. And these impressions form the blueprint we work from in what we expect from others we bond with or want to bond with.Our cup is either flowing or seriously lacking with self worth and this is the paint with which we colour our relationships.
What you expect tends to be realized and so many of us expect less than we deserve or expect more than it’s possible for anyone to give back. If we fed our own sense of self esteem we would be much happier because nothing outside ourselves can fill the void of self love. Self love is the ink that we use to redraft our blueprint. Self esteem is an appreciative opinion of oneself based on being accurately and honestly aware of our strengths, weaknesses and everything in between.It is realizing that no matter what we do or how much we measure ourselves against others achievements, physical attributes, status or material wealth, we will never be anything other than ourselves and that is imperfect.We are perfectly imperfect. And there lies our uniqueness in the face of billions of people.No one the same.No one exactly alike.And that allows for us to re-forge the blueprint of our lives with the knowledge that we are all on the same journey with different paths to follow, with unique strengths and creative abilities to bring to the world.No ego required.Just an appreciation for our distinctness and how irreplaceable we are.