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Freedom from Phobias with Hypnotherapy We all have our quirks and fears, it’s just part of being human. But when fears become so intense that they turn into phobias, it’s time to take action. This is where hypnotherapy can help you to release the fear and let you experience life fully. Imagine this: You’re at a casual BBQ on the Sunshine Coast, surrounded by friends and having fun. Suddenly, a spider decides to photobomb your group selfie. In the past you would have been frozen in fear, but now, you calmly brush it away, unbothered. Sounds unrealistic? Not with the power of hypnotherapy. The Science of Serenity You might wonder how hypnotherapy relates to conquering fears like spider phobia or a fear of flying. It all comes down to communicating with your subconscious mind. Hypnotherapy gently guides your subconscious toward inner calm when facing those pesky phobias. While in a deeply relaxed state, your mind becomes receptive to positive suggestions that help reframe your fears. Think of it as installing a mental software update, replacing panic with peace and removing the phobia. Real Stories, Real Freedom Take Lisa, for example (name changed for privacy). She used to break out in a sweat at just the sight of a spider photo. After a couple of hypnotherapy sessions, she could confidently catch spiders and release them outside. That could be you too! Or maybe it is the thought of flying that makes your heart rate go up, gripping the armrests in white-knuckled terror. Hypnotherapy has empowered countless people to swap that fear for a relaxed, confident mindset.  The Hypnotherapy Experience Here’s a glimpse into a typical session: The therapist chats with you a bit about yourself and how the phobia affects your life. Then you’ll recline comfortably as the therapist guides you into a deep state of relaxation. Through visualization and suggestions, they’ll lead you through scenarios that once triggered anxiety, but this time, you’ll remain completely calm and present. By the end, your mind has started to associate those formerly fearful situations with serenity. It’s like learning a new emotional response. Tools For Lasting Success Hypnotherapy isn’t a one-time fix either. You’ll learn relaxation techniques to practice at home, building an ever-stronger mental toolkit to maintain your fearless mindset. The First Step to Freedom, Taking that initial step can feel daunting, but reaching out to a hypnotherapist could be your most empowering decision yet. Seek someone certified and experienced who is a member of the Australian Hypnotherapist Association (AHA), with a history of helping people overcome their deepest fears. Google Reviews are a good indicator as well. The Sunshine Coast Hypnotherapist Looking for a hypnotherapist on the Sunshine Coast? Stephanie from Infinite Health Concepts is a highly qualified hypnotherapist, a member of the Australian Hypnotherapist Association and can guide you on your journey. With her expertise, soothing environment, and proven track record, you’re in excellent hands. Your Hypnotherapy Questions Answered When you starting with something new, there are always some questions such as: “Will I be acting like a chicken?” Absolutely not! This is a professional, therapeutic process focused entirely on your well-being, not some casual stage show. “What if it doesn’t work for me?” Like any therapy, results can vary. But hypnotherapy’s beauty lies in you being an active partner. It’s a collaborative journey tailored to your personal success. It’s gentle, yet very effective and especially with phobias it can deliver remarkable result. Want to find out more? For more answers to hypnotherapy questions, please go to our previous blog: Does Hypnotherapy Work: Separating Fact From Fiction. If you’re ready to say good-bye to life-restricting phobias, hypnotherapy could be your path to freedom. Imagine yourself handling spiders without panic, boarding flights with confidence, even rescuing critters and relocating them outside. It’s all possible once you commit to change. The first step? Simply reach out to Stephanie, who is a certified hypnotherapist on the Sunshine Coast, and prepare to unlock your fearless potential. You may surprise yourself with how brave you can truly become. Life is waiting for you.

Does Hypnotherapy Work? Have you ever wondered about hypnotherapy? Perhaps you’ve seen it portrayed in movies or heard stories about its mysterious powers. So, does hypnotherapy work? Let’s delve into the facts and dispel the myths. As a hypnotherapist based on the Sunshine Coast in Queensland, I’m here to help you to get a better understanding of hypnotherapy  and address some common misconceptions. Does Hypnotherapy Work Like in Movies? One of the biggest misconceptions about hypnotherapy is that it resembles what you see on the big screen. In movies, hypnosis often appears as a magical tool to control minds or unlock hidden secrets. However, real hypnotherapy is far from these exaggerated portrayals. There is no mind control involved at all. In reality, hypnotherapy is a therapeutic technique used to help individuals access their subconscious mind. It very often involves inducing a relaxed state of focused attention, allowing the hypnotherapist to guide the client through positive suggestions and imagery. It’s not about mind control or manipulation, but rather a collaborative process aimed at facilitating positive change. As a client, you allow hypnosis to happen. If you don’t want to be hypnotised, you cannot be hypnotised. Hence, it is super important that you feel comfortable with your hypnotherapist.   Who Does Hypnotherapy Work On? Another common question is who can benefit from hypnotherapy. The truth is, hypnotherapy can be effective for a wide range of people and issues. Whether you’re struggling with anxiety, phobias, or habits like smoking or overeating or binge behaviours relating to food or alcohol, hypnotherapy can offer valuable support. Furthermore, hypnotherapy is not limited by age or background. It can be beneficial for children, adults, and seniors alike. The key is to be open to the process and willing to explore the possibilities it offers. If you believe it will work, it will work.   What Does Hypnotherapy Look Like? Many people wonder what happens during a hypnotherapy session. Forget about the swinging pendulum or any mysterious incantations. There is no magic involved either. Instead, a typical hypnotherapy session is calm, safe, and tailored to your specific needs. During a session, you’ll sit or lie comfortably while the hypnotherapist guides you into a state of deep relaxation. You’ll remain quite aware and in control throughout the process, simply experiencing a heightened state of focus and receptivity. While you are in this state of focussed intention, it often happens that all the normal sounds around you seem to fade into the background. I often compare hypnotherapy to the state you are in when you just woken up in the morning. You are kind of aware of your surroundings, but somehow you can’t be bothered to open your eyes or move your body. Hypnotherapy can feel like this. It could also be that your body is feeling heavy or feeling light. While you are in this state, the hypnotherapist will offer suggestions aimed at addressing your concerns and promoting positive change. It can also include asking questions from the subconscious mind and gaining new insights, that are often not available when the mind is fully conscious. However, the hypnotherapist is not able to make you reveal any secrets (such like a pin number) unless you want to.   Why Does Hypnotherapy Work? Hypnotherapy works by tapping into the subconscious mind, where deeply ingrained beliefs and patterns reside. Our mind is very much like an iceberg. Consciously we are only aware of the top 20% that is on the surface. The other 80% are in our subconscious and include everything that we have ever seen, heard, experienced, dreamt, tasted. During a session, the hypnotherapist guides the client into a state of deep relaxation, allowing access to the subconscious. In this receptive state, the mind becomes more open to positive suggestions and imagery, enabling the individual to make meaningful changes. It’s almost like the constant chatter of the conscious mind and the the restrictions it places on our thinking fade into the background. Additionally, hypnotherapy can help identify and address underlying issues contributing to challenges such as anxiety, phobias, or habits. By harnessing the power of the subconscious mind, hypnotherapy facilitates transformative healing and personal growth.   Where Do Hypnotherapists Work? Hypnotherapists can practice in a variety of settings, catering to the diverse needs of their clients. Some hypnotherapists, like myself, operate from private clinics or wellness centres, providing a tranquil and supportive environment for sessions. Another option, that I offer as well, is hypnotherapy services online, which have become more popular over the past few years. You can find out more about this in one of my recent blogs here: Hypnotherapy Online There is also the option to offer mobile services, conducting sessions in the comfort of the client’s home. This is especially useful if the client has restricted mobility. Additionally, hypnotherapists may collaborate with healthcare professionals in medical or mental health settings, complementing traditional treatment modalities. Regardless of the setting, the focus remains on creating a safe and welcoming space for clients to explore and address their concerns with the help of hypnotherapy.   In conclusion, hypnotherapy is a powerful therapeutic tool with the potential to positively impact your life. Are you ready to experience the transformative power of hypnotherapy? As a Sunshine Coast Hypnotherapist, you can contact me today to schedule your free exploration session (in person or online) and discover the possibilities that await. Click here to get in Contact Together, we’ll embark on a journey of self-discovery and empowerment.

How Gratitude Makes You Feel Better There is a lot of talk about gratitude and you can find a lot of information about it on social media. I personally love gratitude and this blog is all about why and how to incorporate it easily into your daily life. Why is gratitude so great? What does gratitude actually do? When we focus on what we are grateful for, we shift our mind into a different mode. Gratitude and appreciation create a sense of wellbeing. We feel calmer and more relaxed. Our brain gets flooded with feel good hormones, especially if we express our gratitude towards other people. What’s happening in the brain? Gratitude changes how a little known part of our brain called the Reticular Activating System (or RAS) works. The RAS acts as our mind’s filter. It helps us to prioritise what we take in or what we focus on. For example if you are in a noisy place your are able to mentally cut out the noise and focus on what the person you are listening to is saying. The RAS is shaped by our thoughts and actions. If we constantly have a conversation in our mind about the things we don’t like, we focus even more on those as a consequence. This is where gratitude comes in. By consciously focussing on things that we are grateful for, our subconscious gets the message that this is important. As a result our RAS starts to look for the positive aspects in our life. The more positive things we notice in our life, the better we feel. And the better we feel the more positive aspects we notice and the more gratitude we experience. Below are a few tips on how to incorporate gratitude into your daily life Gratitude in the morning It can be great to start the day by focussing on what we are grateful for in our life. For me this can be as simple as enjoying the yummy smell of my shower gel or noticing the little blackbird in our garden hopping around in search for some worms. Try it yourself, what are little things in your morning routine, that you can feel gratitude for? You will find it puts you in a better mood, even if you haven’t slept that well the night before. Gratitude throughout the day I’m a strong believer in taking time throughout the day to acknowledge when I experienced something positive. That could be a nice cup of tea, seeing something beautiful in nature or having spent quality time with a good friend. It doesn’t need to be something big to make a difference to your day. Even a small piece of chocolate, eaten with full awareness, can give us a moment of appreciation and gratitude (Yes, I like chocolate).  Every time you practice gratitude, you feel a little bit uplifted. Gratitude at night Do you struggle to fall asleep at night? I find that practicing gratitude at night simply makes me feel better. I naturally tend to have a racing mind which I keep in check with meditation. But at the end of a busy day, I can still find myself struggling to fall asleep. A little while ago I started the practice of thinking of at least 3 things I was grateful for after I switched off the light. It relaxes me so much that sometime I fall asleep after the third thought. Keep a list of things that make you smile Sometimes it can be hard to feel any gratitude at all. I remember during the lockdowns that I had to put an extra effort in to make sure I still could get a sense of appreciation. What can be really helpful is having a list with all the things in life that make you feel good. And when you compile the list, be generous, put all those small things on there. For me it’s having fresh flowers in the house. During lockdowns I made sure that I always had some fresh flowers in the kitchen in a prominent spot, because every time I looked at them, they made me smile. On my list, there’s also playing with our dog, hugging my husband, having a Chai tea, watching the sunset, watching the parrots in the local park, walking on the beach etc. In the end, it’s the little things that make us happy. I invite you to try some of these strategies. Find what works best for you. The more gratitude you can experience every day, the more positive you will feel about yourself and your life. And that surely is a good thing, isn’t it? If you would like to practice gratitude you can also listen to or download a mediation here : Gratitude Meditation 

Gut-Brain Axis: Is Your Gut Driving You Crazy? When I ask the question, “Is your gut driving you crazy?”, I’m not talking about bloating or Irritable Bowel Syndrome (If you’d like to find out more about IBS, go to this blog post: Hypnotherapy Can Control IBS) . I’m literally talking about how your gut impacts your mental wellbeing.  May I introduce to you the Gut-Brain Axis? There is now strong speculation that even schizophrenia and bipolar disorder may be associated with changes in our gut microbiome. To be honest, it is a bit of a scary thought, but it reminds me of the old saying “You are what you eat”. Gut-Brain Axis – The Connection Between The Gut And The Brain The connection between our gut and our brain is called the Gut-Brain Axis. Scientists love their axes, there are also the gut-lung axis, the gut-kidney axis and the gut-skin axis. What they have all in common is the influence the bacteria in our gut (also called microbiome) have on another organ. But let’s stick with the Gut-Brain Axis. The Gut-Brain Axis is actually very complex and involves quite a few factors. We have nerves that tap directly into our gut, sense how it feels and feed back to our brain. Inflammation in the gut (due to infection, chemotherapy or even diet) can cause inflammatory messengers to travel to the brain and cause inflammation there as well. The gut itself can synthesise neurotransmitters that can also influence brain function. What that means is that our gut has a variety of ways in which it can change how our brain works. This has not only an impact on our mood, but also on our ability to concentrate, to learn, how we relate to other people and our environment and the list goes on. In turn, our brain also impacts on how our gut works, so it can get quite messy with information going backwards and forwards. Hence why so often people with anxiety also have gut issues. So what can you do to help you Gut-Brain Axis? The key is to change your gut bacteria to a healthier mix. And in the gut, variety is king. The more different types of bacteria you have the better your health. We can achieve this in a variety of ways: Probiotics Prebiotics Diet Probiotics Probiotics are still the sexy kid on the block. Lots of people are taking them and there are specific strains that help to improve your mental health. However, probiotics are bacteria themselves and as such living things. Living things need food. Bring in the new favourite: Prebiotics Prebiotics Prebiotics are foods and supplements that feed the microbiome. These are mainly indigestible carbohydrates that move own in your intestinal tract to be used by bacteria in your gut as food. Some great prebiotic food sources are Artichokes Bananas Brown rice Berries Cocoa Garlic Onion Leeks Legumes Diet Recent studies have shown the large influence that the diet has on depression. One of the best diets overall is the  Mediterranean Diet. It can significantly improve depression. The hallmarks of the Mediterranean Diet are its  great variety of plant foods, that it is very colourful and includes lots of prebiotics and fibre. Our gut microbiome loves all these things. If you want to look after your mental health, I suggest  having a healthy diet, based on the Mediterranean Principles. Feel free to e-mail me for a brochure outlining the principles of the Mediterranean Diet and some sample recipes. Click here to get in touch.

Struggling to fall asleep, struggling with lack of energy and motivation, who of us hasn’t been there at some stage? Over the recent decades research has demonstrated that bad sleeping habits such as irregular bed times, lack of sleep etc. have a detrimental effect on mood, concentration and every day functioning of people. On the other hand it has become obvious that if you follow a few simple routines every night you have a greater chance of improving your sleep and as a result your daily function Below are a few simple tips that help you to develop a good bedtime routine and get you back on track for a restful night of sleep: Get Regular Go to bed and get up at more or less the same time every day, even on weekends. Our bodies love routine and keeping a regular rhythm will make you feel better Sleep When Sleepy Only try to sleep when you are sleepy. You might find if you have a regular bedtime you will be sleepy at around the same time every night. Reduce Screen Time For the last couple of hours before going to sleep avoid looking at your phone or tablet. The blue-ish light and the flicker rate of these devices stimulate your brain and make it harder to fall asleep. Get Up And Try Again If you are still awake after ½ hour, get up and go into a different room. Have the lights only dimmed and do something quite boring and wait for your sleep wave to come. Avoid Caffeine And Nicotine Caffeine and nicotine act as stimulants and you are better off avoiding them for 4-6 hours before you go to sleep. Just remember that green tea or black tea and even dark chocolate also contain some form of caffeine. Avoid Alcohol Although it might feel like alcohol relaxes you, it actually interrupts the quality of your sleep. Hence it is best to avoid it for 2-4 hours before you go to sleep. The Bed Is For Sleeping (And Sex) If you use your bed with activities such as watching TV, checking your phone, working on your laptop then your body starts to associate these activities with going to bed. However if you only use your bed for sleeping, then your body automatically goes into relaxing mode when you go to bed, making it easier to fall asleep. No Naps If you have problems sleeping at night, avoid daytime naps. This way you help your body to be tired at night. If it is too hard to get through the day, have a short nap (<60min) before 3 pm. Sleep Rituals If you have the same routine every night before going to sleep, your mind and body start to notice those signals and is ready to fall asleep more easily. Have a Bath A hot bath (or even a hot shower) 1-2 hours before sleep relaxes your muscles and raises your body temperature. Once the body temperature starts to drop and causes you to feel sleepy. Put Your Worries Away If worrying thought keep you awake at night, it can be useful to have a little ritual where you imagine yourself putting all those thoughts away in a box and lock this box up over night (so that you can retrieve them in the morning) or attach the box with the thoughts to a helium balloon so that they can float away. Eat Right Avoid a heavy meal short before bedtime as it interferes with your sleep. But you don’t want to go to bed hungry either. Sometimes it’s good to have a light snack 1-2 hours before bedtime, that could be a glass of milk or a small serve of yoghurt, both of which contain tryptophan, an amino acid that helps with sleep. Exercise Regular exercise is great to help with sleep. However, avoid strong exercises such as running, aerobics etc. 4 hours before sleep as they are too energising. Instead for the late evening try some gently yoga or tai chi. Go Outside Our bodies evolved by living in nature. Lack of daylight can cause our body rhythms to get confused. Daily exposure to daylight (and ideally some sun) helps to set our body clock right and to improve our sleep. Keep It Dark Make sure your bedroom is dark. You can find out if it is dark enough by using this simple trick: In the dark room hold your hand an arm’s length away from you, palm facing you. If you still can see the palm of your hand, your room is not dark enough. To make up for that you can use an eye mask or install blinds if you don’t already have them. Keep It Quiet Our body is tuned to listen, even if we are asleep. In order to have a restful sleep keep the room quiet and if necessary use earplugs. Keep It Comfortable It is important that you have the right bedding, not too hot and not too cold. You also want to feel comfortable lying in your bed. And you want to make sure that the room is well ventilated.      

Do you experience chronic pain? Do you feel it’s all too much and struggle with your day to day life? Most of us have experienced pain in our lives. That can range from headaches, joint pain, back pain to a tooth ache. Chronic pain is defined as pain persisting beyond three months and can be quite complex. Changes occur in the nervous system that keep the nerve fibres signalling pain, even if the original injury is no longer present. This is the case for 1 in 5 Australians. Unfortunately chronic pain can cause depression. It is important to realise that our experience of pain in those cases is not only depending on what happens in your body but much more so on what’s going on in your mind. Have you ever noticed that you might have a pain somewhere in the body, but once you get distracted by watching a funny movie or do an activity that you enjoy, you don’t notice the pain as much or it even disappears completely? But as soon as somebody asks you about your pain, it’s back in full force. That is your mind (conscious and subconscious) at work. Our mind is a powerful player in our overall wellbeing and in our experience of pain So what are those 4 Sneaky Ways of How The Mind Can Make Chronic Pain Worse? 1. Stress If stress is not dealt with, but pushed away or if it is chronic, it causes physiological changes in the body due to the prolonged release of stress hormones and a subsequent dysfunction of those. Short term stress increases tension in the body, preparing us for fight or flight, which in itself can make the perception of pain worse. Long term stress however causes increased inflammation and and increased experience of pain. A whole cascade of reactions in the body cause a lack of adequate blood flow to the pain area. This causes a lack of oxygen, nutrients and also creates a build-up of biochemical wastes making any inflammation and the associated pain worse. 2. Anxiety Anxiety can aggravate pain. And it makes sense. If you feel anxious about pain in an area of your body, you will pay more attention to it and if you pay more attention to it, you will experience it as worse. But that’s not all, anxiety also creates stress in the body and this stress is often experienced as chronic stress with the associated consequences. 3. Anger Anger can be quite a complex emotion, but most often it appears when we have to do something we don’t want to do or something happens to us and we don’t have any control over it. When we are angry we are switching on the stress response and physically create more tension in our muscles.  and increase the levels of pain we experience 4. Low Self-Esteem This seems to be a long shot, but it makes sense. Somebody who always has this nagging feeling that they are not good enough will strive to do everything to perfection. When faced with a new task they will go out of their way to perform it as perfectly as possible. As a result, they put enormous pressure on themselves and that again creates a lot of stress and tension in the body. Do you notice the common theme? – Stress Unfortunately, most of the times we are not in control of the stressors in our life. Unexpected events quite often happen, deadlines and time pressure are not only part of our working but also our private lives So what can you do about it? If you have acute or chronic pain, the best way to make sure that it doesn’t take over your life and be able to manage chronic pain without medication (or little medication) is to practice relaxation techniques to tone down the stress response. A variety of relaxation techniques have been studied and have demonstrated to significantly reduce pain: Meditation, Progressive Muscle Relaxation,  Guided Visualisation and Hypnosis. A therapy called Relaxation Based Pain Relief  uses a combination of those relaxation techniques to relieve, reduce or eliminate the pain experience. There is no standard right fit, whatever works for you is best. But whatever you choose, it is important to practice this regularly (daily), so that your mind and body learn that being in a relaxed state is actually an enjoyable and regular event. This then allows the effects to carry over into your day to day life.    

Feeling demotivated? Lacking enthusiasm for life? Missing your usual spark? An imbalance in your neurotransmitters may be to blame. What are neurotransmitters? Neurotransmitters are chemicals that keep our brains functioning. There are plenty of them, but four in particular directly relate to your mental wellbeing: Serotonin stabilises your mood and makes you feel confident. Oxytocin helps you feel connected to other people and generates self-trust. Endorphins are usually associated with exercise, but this feel-good chemical is all about reducing pain and stabilising your immune system. And Dopamine is all about reward and pleasure, allowing you to stay motivated and positive. Fortunately, you do not necessarily need medication, or a specialist, to help restore balance in your neurotransmitters. Here are a few simple ways to change the chemistry in your brain and regain control over your wellbeing – all it takes is a good dose of self-care. 1. Set small, achievable goals. There is only one thing more satisfying than crossing off an item on your to-do list – the reward you give yourself for achieving what you set out to do. Give yourself a task or two that supports your mental and physical health. It could be a reflective task, like writing in a journal or practising meditation. Or a physical activity, like exercise. Or something more practical, like cleaning out some clothes you don’t wear anymore from your wardrobe. Whatever goal or task you set, ensure there is some reward attached. This might be as simple as rewarding yourself with some ‘me time’ or it could be something more tangible, like a square or a choc chip cookie (or two!) when you have your afternoon coffee or tea – just something that brings you joy. Don’t underestimate that even a relaxing hot bath or indulging in your favourite meal can both be great rewards that give your brain its dopamine fix. 2. Exercise Gyms are off limits for now, but don’t let that discourage you from looking after your physical health. Cycling, running, walking (bonus points for walking somewhere in nature if this complies with current COVID-19 regulations of you being within 5kms of your home), yoga or even a backyard HIIT workout all offer an immediate rush of serotonin and dopamine. We also know music boosts neurotransmitters, so why not put on your favourite song and have a dance in your lounge room? Exercising regularly is a great long-term strategy because it helps stabilise mood and provides consistency of wellbeing. 3. Connect with loved ones With social distancing requirements, hugging is out for many of us right now, as is seeing friends and family, but don’t let isolation disconnect you from your loved ones. Connecting with others releases oxytocin, giving you that wonderful warm and fuzzy feeling. To receive this neurotransmitter, you need to give something to someone. So, pay a loved-one a compliment – let them know how much you mean to them. Show your friends and family you are thinking of them during these tough times – send a care package, a card or even a letter. And don’t forget your pets! Giving your furry family members  some love and attention is good for them but also gives you an oxytocin boost. 4. Laugh out loud With brain chemistry, laughter is the best medicine. Laughter jiggles your brain to let the endorphins flow, so find an activity that makes you smile. Put on your comfiest clothes, lay on the sofa and watch something funny: A light-hearted rom com, some stand-up or embarrassing home videos. If you are after something more active, try a board game with your family or housemates. And if you live alone, do it through Zoom or Houseparty or another app. Dark chocolate also triggers endorphins, so keep a block handy, just in case… 5. Regular sleep A terrible night’s sleep can throw you off course for the day, and an irregular sleep pattern will throw your brain chemistry out of whack. If you are no longer working or have a disrupted schedule because of isolation, it is likely your sleep pattern has changed. But like consistent exercise, regular sleep regulates your dopamine levels, which keeps you on top of your mental health. Try as much as possible to go to bed and wake up at the same time every day. When you sleep regularly, much else will fall into place, which means your day-to-day won’t feel like a chore. 6. Diet “You are what you eat” absolutely means something when it comes to mental health. As much as it is tempting to indulge daily in foods high in sugar and fat or turn to alcohol because these ‘indulgences’ give you a short-term high, long-term they actually make you feel low. Why? Because they feed the wrong bacteria in your gut, with recent research showing that gut bacterial imbalance is linked with depression. So, what can you do? I recommend following a Mediterranean Diet. Studies have shown the food combinations in this diet help shift the gut microbiome into a healthy range, which in turn improves your mood. But wait, there is more. There are certain foods which help you to naturally raise your feel-good hormones. Foods rich in amino acid and serotonin precursor tryptophan – such as pumpkin seeds, sesame seeds, soybeans, lentils, cheese and salmon – help increase serotonin levels. Feel free to contact me if you’d like to learn more about how to support your mood.

Anger. Frustration. Hopelessness. These are common emotions many of us feel at present, and understandably so. You’ve been staying home, wearing a mask and practicing social distancing, but not everyone is following the rules. Even though we have entered a new stage of lockdown with tighter restrictions, infection rates aren’t dropping like the first time around. You continue to do your best, though a feeling of powerlessness persists. Negative emotions take hold, and it seems like there is no way out. This is an emotional battle difficult to win. So, what can you do? Focus on what you can control It is easy to get caught up in the negative details of life, particularly at times like now. Why? Because our brains crave certainty. And when that hunger for certainty isn’t fed, it can create panic and confusion, which creates a banquet of negative emotions that may end up consuming you and even hurting you on some level. When you get caught up in your own circle of concern, you allow those negative emotions or thoughts to control you. Your mind goes into overdrive. Suddenly, you feel you have little control over anything, preventing you from thinking rationally. But when you shift your perspective and pay attention to what you can control, you will see these negative emotions fade away. And you will find yourself with a more positive and proactive mindset. Do you have total control, some control or no control at all? Note your concerns: Are you angry at the people who are behaving irresponsibly? Are you worried about the state of the economy? Are you concerned life might never go back to normal? These concerns are all genuine – and valid – but they lie outside your circle of control. You cannot control whether your partner keeps their job. You cannot control people who test positive yet continue going to work. And you cannot control people who ignore social distancing guidelines. You may, however, have a degree of influence over some of your concerns. Your physical health is a good example. You can make healthy decisions, but not have total control over the state of your body’s health. Similarly, you may be able to persuade someone to wear a mask or practice social distancing, but you are not responsible for their behaviour. What can you control? You can control your own behaviour, thoughts and feelings. This may sound like an obvious answer but is sometimes easier said than done when you are consumed with negative emotions. So, instead of feeling outside influences determine your life, accept that you have no bearing over these influences and adopt an internal focus of control. Believe that you are responsible for the outcomes in your life. Here are some questions to ask yourself about things you can control: Are you connecting with friends? Are you sleeping regularly? Do you have a daily work or personal routine that helps you achieve your goals? Can you adjust your diet to nourish your body and mind? Have you been exercising or practising meditation to manage negative thoughts and feelings? Stay focused and start seeing results When you are upset, all you see is the negative. You will be like a dog chasing its tail – getting upset at others and feeling helpless about it in a repetitive loop. But when you look at the positive and controllable aspects of your life, you will notice things start getting better. If you are struggling to overcome negative emotions, remember you are not alone. And we’re here to help. To assist you through these challenging circumstances, we are offering a free 30-minute exploration session. This session will help you identify your sources of stress and establish a launching pad for you to improve your mental health. Book your free exploration session now