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stress management
Health and Wellbeing, hypnotherapy, Mental Health, Uncategorized

Stress Management – How Hypnotherapy Can Help

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Hypnotherapy For Stress Management Stress Management is crucial for maintaining overall well-being, and hypnotherapy (or hypnosis) has emerged as an effective tool in this arena. Research suggests that hypnotherapy can significantly reduce perceived stress and enhance coping mechanisms, making it a valuable addition to stress management strategies. We all experience stress in our lives which can show in all different manners (Find out more about the Secret Life of Stress in our Blog.) It is important to manage stress, before there are longer term consequences and using hypnotherapy might just be the right tool. The Science Behind Hypnotherapy Hypnosis involves a state of focused attention, reduced peripheral awareness, and an enhanced capacity to respond to suggestions. This therapeutic approach has shown promise in various studies. A systematic review published in BMC Complementary and Alternative Medicine evaluated randomized controlled trials (RCTs) on hypnotherapy for stress reduction. In the majority of these studies the participants showed significant positive effects of hypnotherapy on stress reduction compared to control groups. One notable study from the review involved 60 healthy volunteers who were divided into three hypnosis groups practicing progressive muscle relaxation (PMR), PMR with guided imagery, or PMR with deep trance hypnosis and one control group with no intervention. All three hypnosis groups showed improvements in burnout, depression, anxiety, and stress levels, highlighting the efficacy of hypnotherapy in managing stress. Mechanisms of Action Hypnotherapy works through several mechanisms to alleviate stress. Firstly, it can alter the perception of stressors and enhance emotional regulation. By accessing the subconscious mind, hypnotherapy helps individuals reframe negative thoughts and reduce anxiety. Secondly, hypnotherapy promotes relaxation and reduces physiological stress markers, such as cortisol levels. This relaxation response helps in lowering heart rate and muscle tension, contributing to overall stress reduction and stress management. Moreover, hypnotherapy can improve immune function, as evidenced by changes in immunoglobulin A (IgA) levels. A study involving medical students undergoing hypnotherapy sessions showed increases in immune function markers compared to reductions in the control group, suggesting that hypnotherapy can mitigate the adverse effects of stress on the immune system. Practical Benefits of hypnotherapy for stress management Incorporating hypnotherapy into a stress management routine offers numerous benefits: Enhanced Relaxation: Hypnosis induces a deep state of relaxation, which counteracts the physiological effects of stress. This can lead to better sleep, reduced muscle tension, and a general sense of calm. Improved Coping Skills: By accessing the subconscious mind, hypnotherapy helps individuals develop healthier coping mechanisms. This can result in a more positive outlook and improved emotional resilience. Enhanced Emotional Well-being: Hypnotherapy can help in processing and releasing stored emotions that contribute to stress. This can lead to a more balanced emotional state and a greater sense of well-being. Increased Focus and Clarity: Hypnotherapy can improve concentration and mental clarity, helping individuals manage stress more effectively in their daily lives. Strengthened Immune System: Reducing stress through hypnotherapy can boost immune function, making the body more resilient to illnesses and infections. Support for Behavioural Change: Hypnotherapy is also effective in supporting behavioural changes that reduce stress, such as improving sleep patterns, reducing substance use, and encouraging healthier lifestyle choices. Evidence from Clinical Research The positive effects of hypnotherapy on stress management have been demonstrated in various clinical settings. For instance, a study conducted by Gruzelier et al. involved medical students preparing for exams. The students who received hypnotherapy showed significant improvements in immune function and reported higher energy levels compared to the control group. This study underscores the potential of hypnotherapy to not only reduce stress but also to enhance overall physical and mental performance. Another study by Kiecolt-Glaser et al. focused on first-year medical students, a group known for high stress levels. The hypnotherapy group showed significant reductions in anxiety and other stress-related symptoms compared to the control group, demonstrating the effectiveness of hypnotherapy in high-stress environments. Integration with Other Therapies for Managing Stress Hypnotherapy can be integrated with other therapeutic approaches to enhance stress management. Combining hypnotherapy with cognitive-behavioural therapy (CBT) can provide a comprehensive approach to addressing both the cognitive and subconscious aspects of stress. CBT focuses on changing negative thought patterns, while hypnotherapy can reinforce these changes at a deeper level, making the combined approach more effective. Additionally, hypnotherapy can complement mindfulness-based stress reduction (MBSR) techniques. While mindfulness focuses on present-moment awareness, hypnotherapy can help address past traumas and future anxieties that contribute to stress. This integrative approach can provide a more holistic stress management strategy. Personalisation and Accessibility One of the strengths of hypnotherapy is its ability to be tailored to individual needs. A skilled hypnotherapist can customize sessions to address specific stressors and goals, making the therapy more effective for each person. This personalized approach ensures that the therapy is relevant and directly applicable to the individual’s life. Hypnotherapy is also increasingly accessible, with options for in-person sessions, online consultations, and self-hypnosis recordings. This flexibility allows individuals to incorporate hypnotherapy into their routines in a way that suits their lifestyle and preferences. Getting Started with Hypnotherapy for Stress Management If you’re considering hypnotherapy for stress management, here are some tips to help you get started: Find a Qualified Hypnotherapist: Look for a qualified and experienced hypnotherapist who specializes in stress management. Personal recommendations and online reviews can help you find a reputable practitioner. If they are a member of the Australian Hypnotherapists Association, even better. It means they keep up to date with current developments. Set Clear Goals: Before starting hypnotherapy, think about what you want to achieve. Whether it’s reducing anxiety, improving sleep, or enhancing overall well-being, having clear goals can help guide the therapy. Be Open to the Process: Hypnotherapy requires an open mind and a willingness to engage in the process. Trust in your therapist and the techniques they use can enhance the effectiveness of the therapy. Practice Self-Hypnosis: Between sessions, practicing self-hypnosis can reinforce the benefits of the therapy. Your hypnotherapist can guide you on techniques and provide recordings to use at home. Combine with Other Stress Management Techniques:

hypnotherapy for ibs
Health and Wellbeing, hypnotherapy, IBS

Exploring the Gut Brain Connection – Hypnotherapy for IBS

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Exploring the Gut-Brain Connection: Hypnotherapy for IBS If you struggle with Irritable Bowel Syndrome (IBS) you might be interested to learn that Hypnotherapy for IBS (or gut directed hypnotherapy) is offering a real treatment alternative. Research over the past few years has more and more focussed on the Gut-Brain connection and the effectiveness of Hypnotherapy for IBS. This blog explores the facts, what lifestyle choices help and how hypnotherapy can genuinely make a difference for individuals dealing with Irritable Bowel Syndrome.   Decoding The Gut-Brain Link The gut-brain connection is not just some abstract concept; it’s a crucial axis that influences both our digestive system and mental health. It is important to keep in mind that information along this axis does not only travel from the brain to the gut but also from the gut to the brain. We learn more and more how much gut health can influence mental health, so much so that a recent study explored changes in the gut microbiome at the onset of anxiety disorders. But for the purpose of this blog, let’s focus on Irritable Bowel Syndrome. For those grappling with the challenges of IBS, understanding the gut-brain connection becomes paramount in finding effective solutions. IBS is now understood to be a sign of dysfunctional gut-brain communication. The signals sent from the gut to the brain are not properly interpreted by the brain and as a result messages sent from the brain to the gut cause the gut to change its behaviour in an unhealthy way. As a result the person often experiences painful bloating combined with diarrhoea or constipation or a mixture of both. For more information on the Gut-Brain Link, you can read the Blog Post: Is Your Gut Driving You Crazy?   You Need Microbiome Support Often a case of gastroenteritis can trigger IBS. This is supported by research that shows that approx 10% of people who have had a bacterial gut infections develop IBS. As mentioned above the gut microbiome influences mental health, so it does make sense that if you struggle with IBS, there is a good chance that you also are prone to struggle with anxiety and/or depression. As a consequence, there is a good reason to include working on the health of the gut microbiome in order to address IBS and any connected anxiety. By optimising the gut microbiome the message sent from the gut to the brain are no longer distorted   Hypnotherapy: A Science Backed Approach The interest in hypnotherapy for IBS is more than just a trend. There has been a lot of research over the past decade or so which has proven that it works But it’s not about swinging watches or magical spells; it’s a tool grounded in science. It works with guided imagery which when delivered during a hypnotic trance helps the subconscious mind to normalise the movement of the gut. Our subconscious mind loves to listen and learn from stories and visual images. As a result clients experience a real relief of symptoms.   How Does It Work? The guided imagery used in Hypnosis for IBS (or gut directed hypnosis) can vary. Often a hypnotherapist might ask a clients are to visualise gently flowing rivers, the removal of obstructions etc.. Hypnotherapy uses a lot of metaphors and guided imagery as they appeal to the subconscious mind The number of session does depend on the client, but generally clients will get a take home hypnosis recording to listen to on a daily basis. In hypnosis as in the waking state repetition really makes a difference.   Hypnotherapy For IBS – Is It Effective? The questions is, does hypnotherapy work for IBS? Here are the good news: The success rate for gut directed hypnotherapy is as good as for adherence to FODMAP. In general the success rate is around 70% and you are able to eat more foods than compared to following a strict FODMAP diet. And what’s even better, hypnotherapy is as effective delivered in person as it is delivered remotely (i.e. online using a platform like Zoom).   Practical Lifestyle Tips for Gut Health Now that we’ve got the facts on hypnotherapy, let’s explore some of the other lifestyle changes that can make a difference:   Mindful Eating: Slow Down And Savour How often to quickly eat your food – either in front of your computer or TV or you may have a “quick bite” on the go Our digestion works best when we are in a relaxed state. Mindful eating involves slowing down, chewing properly, savouring each bite, and being present during meals. This practice can significantly reduce stress on your gut and promote more effective digestion. We often forget, that digestion starts in the mouth. When we chew properly, we allow our digestive system to work well.   Gut-Friendly Foods: Nourish Your Digestive Symphony I’m sure you have heard the phrase “you are what you eat”. And when it comes to your gut health it could not be more true. Consider your diet as the one tool that can make a huge difference not only to your digestive health, but also your mental health. The Mediterranean Diet is ideal. It incorporates colourful, fiber-rich fruits and vegetables, embrace probiotics from yogurt, and introduces whole grains into your meals. All these foods help to support the healthy bacteria in the gut.   Stay Hydrated: Water – Your Digestive Maestro In the grand orchestra of health, water is the silent conductor orchestrating the movement of nutrients through your body. Proper hydration keeps the digestive process smooth, aiding the absorption of essential nutrients.   Exercise – Move Yourself And Your Gut Never underestimate the power of simple exercise. Some preliminary studies have shown that moderate exercise has a positive impact on IBS, especially in the constipation dominant form. This can possibly be due to the beneficial effects that exercise has on the microbes in our digestive system.   Wrapping it Up: Taking Control of Your Gut Health In summary, the gut

Procrastination and the power of action
Health and Wellbeing, Mental Health, mindset

Procrastination And The Power of Action

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Except for a select few people, who has not struggled with procrastination in their life? Tax returns, cleaning out the garage, writing a blog, just to name a few. But what does the Power of Action has to do with it? Let’s delve into Procrastination And The Power Of Action   Taking action is something we often underestimate. How often do you hear people wanting to write that blog or increase their exercise say that it’s so hard because they lack enough motivation and if only somebody could help them to get motivated. They often become experts in procrastination. But here is the crunch. Nobody can motivate you. Looking for external help is shifting the responsibility away from yourself. Even if you find the magician (ie personal trainer, coach, therapist…) who makes you feel motivated you need to be careful to make sure that the motivation comes from within yourself. It needs to be a goal that is important enough to you and aligns with your values. Because if your motivation is based on the other person’s support and what they do to keep you interested, as soon as something changes that relationship, your motivation disappears as well. And changes to that relationship are easy. The coach might go on holidays, they say something that triggers you and all of a sudden you lost trust in them and the list goes on. Look at the example of professional sports people. They do not wait for the elusive feeling of motivation to start training or adjust their diet accordingly. They have a goal in their sight and they are going for it, pretty much every day. I can only imagine how often their alarm goes off in the morning and the last thing they want to do is to go to training.   Take Action What keeps them going? They take action. Simple as that. They don’t care how they feel. Even if they feel like procrastination, they just take action. And the reason they take action is, that they are fully committed to the outcome, the goal. They want to be the best in their field. And only if they have that drive, are they able to stay committed. But every time they do get out of bed, they are creating a neuronal path that is the foundation of a habit – the habit of an action, in this case getting out of bed early to go to training. And herein lies the secret, often we’re giving our thoughts and emotions way too much power.  I’m feeling uninspired, I can’t possibly do stuff today. I’m anxious, so I better stay at home. However what happens if we give in, we’re communicating to our subconscious that we are powerless. Our subconscious gets messages from various directions, some come from the outside, some come from our self-talk, some from our actions and some from so deep within our unconscious that we are not even aware of them. Ultimately the subconscious listens to the loudest and most dominant input. Actions, when taken, have a very strong input, as has our self-talk. How to step into action? Action has a lot of power. The question is, how can we help ourselves to step into action? When procrastinating, there are two options according to a 2014 study at the University of Chicago. One option is that if we focus on what is not yet accomplished, we are motivated to move into action. The other option is to focus on what we already have accomplished it helps us to do move into action. Focus on what has not been accomplished This only works well if you are fully committed to the desired outcome. The most extreme example would be somebody who had a life altering accident and they need to do rehab to regain their full mobility. There is a strong commitment to the outcome at the end. The person wants to get well. Another example is that sports person who dreams of winning the Gold Medal. For these people it’s best to focus on what they haven’t accomplished yet, such as to be able to walk unaided for a certain number of steps. Focus on what already has been accomplished This is a great way to move into action for people who are not certain about their commitment to the goal. Examples could be studying for an exam for a school subject that is not very interesting or finishing a task at work that is not particularly appealing. If a person focuses on what they have already achieved they are more likely to move into action such as bringing into focus all the chapters they already have revised in preparation. What does that mean for you? Next time you struggle with procrastination or motivation to do something, think about how important the outcome is for you. How committed are you to the outcome? If there is a strong commitment to the end result, then focus on what needs to be done, develop an action plan and get going. And with every action that you take you are convincing your subconscious to continue. If you are not strongly committed to the outcome at the end, then focus on what you already have achieved. Look back at all the action that you have already taken.   And if you struggle with chronic procrastination or lack of motivation and need more help, feel free to reach out. E-mail: steph@infinitehealth.net.au Book free 30min online exploration session: Free Online Exploration Session References: Koo, M., & Fishbach, A. (2008). Dynamics of self-regulation: How (un)accomplished goal actions affect motivation. Journal of Personality and Social Psychology, 94(2), 183–195.

online hypnosis for sleep
Health and Wellbeing, hypnotherapy

12 Tips For Great Sleep

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12 Tips For Great Sleep Do you know the feeling of lying in bed, tossing and turning not being able to go to or to go back to sleep? It’s called insomnia. And if you do know it, you are  not alone. It’s estimated that between 10 to 30% of adults deal with insomnia. Read on to find out how you can have better or even great sleep. From my own past experience I know how it feels waking at 2am or 3am and lying in bed staring at the ceiling. All the while stressing out about not getting enough sleep to function properly the next day. The perfect recipe not to go back to sleep. Further below are the 11 tips, but let’s start with some background info. What Is Normal? What is considered normal? As an adult the ideal amount of sleep is between 7-9 hours. That depends on the individual. I know for myself that I fall closer to the 9 hour bracket. I can get away with 7.5 hours for a little while, but I operate best with almost 9 hours in winter and around 8 hours in summer. 40% of Australians are struggling to get the recommended 7-9 hours of sleep. The reasons can be due to lifestyle choices such as going to bed too late, engaging with technology, having interrupted sleep, noisy environments etc. So it looks like we are a nation of sleep deprived individuals. This brings up the next question: What are the consequences? Consequences Of Lack Of Sleep Well on an individual level you might have experienced them yourself. It ranges from daytime sleepiness to falling asleep behind the wheel (yes,  apparently 20% of Australians have fallen asleep while driving!). But what are the other consequences apart from feeling less than average when you’re sleep deprived? Sleeping less than 6hours per night is associated with 20% increased risk of a heart attack. Shorter sleep duration and insomnia is elevating the blood pressure. Sleep deprived people consume more calories, leading to weight gain. Sleep under 7-9 hours per night is implicated in increased risk of developing diabetes. Sleep deprivation is associated with cognitive decline and increased risk of dementia. For the sake of our own health and wellbeing, having enough sleep is basically non-negotiable. What Can You Do To Have Great Sleep? Stop looking at a screen 1 hour before sleep I know it’s tempting to just quickly check your phone before bedtime, but it’s not helpful for your sleep. Also use a blue light filter on your phone and if you have to work at a computer later in the evening wear blue light filtering glasses. Use soft lighting at night Our body clocks work on light. This is regulated by a part of the brain called the suprachiasmatic nucleus (or SCN). SCN detects light levels through the eyes and regulates the melatonin secretion. Melatonin is the sleep hormone that makes us tired. Having only soft light without much blue in it at night allows our body clock to adjust Have a bedroom that promotes sleep Ideally the bedroom is for sleeping (and sex) only. Make sure it’s quiet and dark during the night.  We sleep the better the darker it is. To check if your room is dark enough you can do a simple test. With the lights out, stretch one arm out completely and have the hand facing you. If you still can make out the outline of the hand it’s not dark enough. Have a good mattress that supports your body and bedding that isn’t too hot or not warm enough. I invite you to have a good look around your bedroom. Does it feel calming? Or is it full of clutter and unloved? The calmer our environment is, the calmer is our mind. And just in case you were wondering, it’s better not to have a TV in the bedroom. Expose yourself to bright light during the day esp. in the morning It’s equally important to have bright light during the day so that our body clock works well. If the difference between day and night is only small ie dim light during the day, it causes the Melatonin secretion to be suppressed. Have a routine It’s utterly boring, but our body thrives on routine. Ideally go to the bed at the same time every night. And have a routine, it’s almost like signalling the body that it’s time now. In my case, I tend to go to bed around 9:30pm, I take some Magnesium, brush my teeth, clean my face, set the alarm and then read a few pages, switch of the light and turn onto my right side. It’s pretty much the same every night. And so for my body and mind, it signals it’s time to sleep Be mindful of what you eat and drink Avoid caffeine containing drinks anytime after midday. The effects of caffeine can last for up to 12 hours after consumption. Also make sure that you have had a balanced diet during the day. This means not going to bed hungry, but also not going to bed overfed. The idea is to keep your blood sugar levels balanced over night, so you don’t wake up because they have dropped. Having some small amounts of protein in your evening meal can help with that. Have some physical activity every day Exercise or any physical activity during the day promotes better sleep. However, make sure that it’s not too close to bedtime as it can hype you up too much. Have a warm shower or bath before bed If you struggle with going to sleep, having a warm bath or shower before bed can be very beneficial as the resultant drop in body temperature after the shower promotes sleepiness. If you are having a bath adding Epsom salts or calming essential oils can be very helpful as well. Use essential oils Essential oils that are calming can increase the sleepiness. Great

Hypnosis For Emotional Eating
Health and Wellbeing, Mental Health, mindset

Intention – The Power Behind Every Action

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Why a blog about intention? Is it important?   Intention is a mental state that guides our actions and shapes our reality. It is a force that drives us towards our goals and helps us to manifest the things we desire in our lives. The power of intention has been recognized and studied by philosophers, spiritual leaders, and scientists for thousands of years, and it has been found to have a profound impact on the quality of our lives.   Why is intention important?   It helps you to clarify your goals and priorities. By setting a clear intention, you focus your mind and energy on what you want to achieve. It makes it easier to achieve what you want. Intention Increases motivation and determination. When you have a strong intention, you are more likely to take the necessary steps to make it a reality. Individuals with high levels of motivation and determination are more likely to succeed in their goals. It improves focus and concentration. Intention helps you stay focused and on track, even in the face of obstacles and challenges.  If you set a clear intention are more likely to remain focused and engaged on your task. It creates a positive mindset. Intention can help you cultivate a positive and optimistic outlook, which in turn attracts positive experiences and outcomes. If you have a positive mindset are more likely to experience happiness and success in life. Intention aligns your actions with your values. When you have a clear intention, you are more likely to make choices that align with your values and beliefs. Research found that individuals who align their actions with their values are more likely to experience a sense of fulfillment and satisfaction in life.   How to set intention in your life   Is there a special way how to set intentions? I don’t necessarily believe in prescribing how to do it, but here are some suggestions that I find helpful:   Be clear about what you want. Take some time to reflect on what you really want in life and what kind of person you want to be. Research has shown that individuals who take the time to reflect on their goals are more likely to achieve them. Set an intention every morning. Focus on your intention daily. Remind yourself of your intention throughout the day and visualize it as already being a reality. Studies have shown that visualization and positive affirmations can be effective in helping individuals to achieve their goals. Take action towards your intention. Take small, consistent steps towards your goal, no matter how small. Research has shown that taking consistent action is a key factor in achieving success. Stay positive and believe in your intention. A positive mindset and a believe in the power of your intention makes it more likely that you achieve your result as it motivates you to keep going even in the face of adversity.   To sum it up, intention is a powerful tool that can help you create the life you want. By setting clear intentions, focusing on them daily, and taking consistent action towards them, you can tap into the power of intention and transform your life for the better. What are you waiting for?   If you need some help with setting intentions and really use it in your life, feel free to get in touch and book in for a free 30min exploration session to find out more: steph@infinitehealth.net.au   References: Oettingen, G. & Mayer, D (2002) The Motivating Function Of Thinking About The Future: Expectations vs Fantasies, J Pers Soc Psychol. 2002 Nov;83(5):1198-212. Ryan, M.R. & Deci E.L. (2000): Self-Determination Theory and the Facilitation of Intrinsic Motivation, Social Development and Well-Being, Am Psychol. 2000 Jan;55(1):68-78. Travers, C.J. Morsano, D., Locke, E.A. (2015) Self-Reflection, Growth Goals. And Academic Outcomes: A Qualitative Study, Br J Educ Psychol. 2015 Jun;85(2):224-41.

Health and Wellbeing, Mental Health

The Benefits of a Cold Shower – aka Hydrotherapy

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The Benefits of a Cold Shower – aka Hydrotherapy Yes, a cold shower. Most people can’t even think of it without feeling a shiver. The benefits of using water to our health have been known for a long time. In recent years there has been a bit of a re-emergence of the use of cold water in treating the body and the mind. Good examples are  cold water baths used in the Wim Hof Method or the increased popularity of open water swimming throughout the year. However, both practices can be a on the extreme side of therapy and are not necessarily suited for everybody. But that doesn’t mean there aren’t other ways to harness the power of water. This is where the cold shower or foot or hand baths can play a role. It’s all part of hydrotherapy, a more deliberate approach to using water. What is Hydrotherapy? It’s the therapeutic use of water to stimulate or otherwise influence various body systems. The principle behind hydrotherapy is to gently disturb the normal physiological state of the body and as a result bring it back into balance. In hydrotherapy warm and cold water are used to bring about change in the body. The temperature receptors in our skin react to the changes from warm to cold and that has an impact on our autonomic nervous system and our cardiovascular system as cold is perceived as a “threat” to our body’s survival. From my point of view there is one very fascinating part of hydrotherapy:  Water applied to different parts of the body targets different organs or systems in the body. So you don’t necessarily have to emerge yourself completely in cold water or have a cold shower, but hand and foot baths can do the trick! Hand baths reflexively affect brain, lungs and nasal mucosa. Foot baths reflexively affect brain, pelvic organs, intestines and lungs. Benefits of Hydrotherapy The overall benefits of hydrotherapy are: It retrains the nervous system to be in the Rest and Relax Response It improves sleep It improves immune function It improves blood flow it improves digestion but also elimination It increases overall vitality It makes you feel warmer I find it most fascinating that there is a reflex connection between our hands and feet to different organs within our body that get targeted. Hand baths reflexively affect brain, lungs and nasal mucosa. Foot baths reflexively affect brain, pelvic organs, intestines and lungs. Generally it is a very safe practice, but there are a few cautions including any condition where the neurological or cardiovascular function is compromised, concurrent cancer treatment, pregnancy, menstruation and high blood pressure for full body immersions). How to do a “Cold Shower”? You gain the most benefit if you have a cold shower in the morning.  Trust me, it is quite stimulating, especially during the winter months when the water coming from the tap is very cold. Have a warm to hot shower for approx. 5min, make sure the water runs from base of neck down the front and back of body. Follow this by a cold shower for 1-1.5min (think of it as the length of 10-12 breaths) in the same pattern. Definitely end it with the cold shower. It’s important to towel yourself dry and get dressed straight away so you’re not getting chilled. Ideally you have some 30min relaxing time after that. You can use it to have a cup of tea and plan your day. Give it a try, especially on a morning when you are feeling a bit sluggish. If the cold water straight out of the tap is too cold for you, you can mix it with some warm water, however, you want to make sure that the change between the warm and the cold water gives you that “brrrr-effect”, meaning it needs to be noticeable. How to do a foot bath Now, if the shower is one step too far, how about a foot bath? Foot baths are excellent to help with sleep issues and are calming to the nervous system. They are best done at night close to bedtime. All you need are two plastic storage containers that are big enough to fit both your feet (you can find them at Big W or K-Mart). Immerse your feet from toes to just above the ankle. Leave them in the container with the warm water for 3min and then transfer them to the cold water for 30sec, repeat this three times, making sure you finish in the cold bucket. Towel dry the feet thoroughly and then go to bed or put them into warm socks before going to bed.  

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