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:

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.

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

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.

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

Online Hypnotherapy – How does it work?   Online Hypnotherapy (or hypnosis online) has become more and more common, especially since COVID. It is as effective as having hypnotherapy in person, but often there are a number of questions, so here is a FAQ to answer them all:   What is online hypnotherapy? Online hypnotherapy is a form of therapy that uses hypnosis to treat a variety of mental and emotional issues using Zoom or other video conferencing technique. I generally prefer Zoom as I have found it very reliable.   How does online hypnotherapy work? Just as in a in person hypnotherapy session, I guide you into a trance-like state using hypnotic suggestions and visualization. I then help you to address and resolve your issues while in this state.   Is online hypnotherapy effective? Online hypnotherapy is an effective form of therapy for a range of issues, including anxiety, depression, sleep issues, IBS, pain management and behaviour change. It can be as effective as in person hypnotherapy with the added advantage that you can experience it from the comfort of your home.   If hypnotherapy works online, why can’t I just use recordings that I can get from the internet? Recordings that are freely available on the internet can be a great tool and can get you started. However, they are generic and do not specifically address your unique situation. When I work with my clients, whether in person or online, I spend a lot of time finding out what is going on for them and what the cause the the issue is. When they are in hypnosis I then use phrases that are specific for them. Often using some of their own language which goes a long way convincing the subconscious mind to change.   Is online hypnotherapy safe? Yes, online hypnotherapy is generally as safe as in person hypnosis. As a qualified therapist, registered with the Australian Hypnotherapy Association, I know how to conduct a safe hypnotherapy session, in person or online.   Who can benefit from online hypnotherapy? If you can benefit from hypnotherapy, you can benefit from online hypnotherapy. So, anybody who wants to  address emotional or psychological issues, such as anxiety, stress, phobias, IBS or unwanted habits etc.   What should I expect from an online hypnotherapy session? Similar as to an in-person session, during an online hypnotherapy session, we have a chat about the problem you want to address first . I then guide you into the hypnotic trance. In this state you will do visualisation exercises and receive personalised hypnotic suggestions that help you to overcome your problems.   How many sessions will I need? The number of sessions needed varies depending on what it is you want to address and other circumstances in your life. Some clients may see results after just a few sessions, while others may need more. I’m generally able to give you rough ballpark idea during a free 30min exploration session.   What computer equipment do I need? You can simply use your smartphone as long as you can find a way to have it comfortably standing up and so that I can see you. If you have a laptop it can be quite comfortable to lie propped up on a bed or sofa and have the laptop on the lap.   How do I prepare for a online hypnotherapy session? Find a place where you can be comfortable and undisturbed for the entire duration of the session – quite a few of my clients find lying on their bed to be the perfect place. Switch of any notifications on your computer and have you phone on silence. You want to be comfortable and warm (some clients prefer the feel of a blanket over them) and have some water nearby that you can drink after the session. You can either lie down or you can sit up, it really depends on what you prefer.   Is online hypnotherapy confidential? Yes, online hypnotherapy is confidential, just like in-person therapy. I am bound by professional ethics to keep your information private.   Can I get hypnotized if I have trouble relaxing? Yes, most people can be hypnotized, even if they have trouble relaxing. I will guide you through the process so you can get easily into the trance-like state.   Ready to find out more? Contact me for a free 30min exploration session, get in touch using this link: Contact

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.

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.  

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.

COVID – What To Do What’s the current status? COVID with its Omicron variant has thoroughly spread worldwide, the chances of getting COVID are much higher. It is somewhat reassuring that according to a South African Study an infection with Omicron has a 70% chance of getting seriously ill compared to infection with Delta. We still don’t know about some of the long term effects of a COVID infection and if Omicron causes long COVID. However we do know that even a mild COVID infection can cause long COVID, so ideally it’s still better to avoid getting sick with COVID   Simple steps to reduce the likely hood to attract COVID (as much as possible) Get vaccinated, and if you are eligible, get the booster. It won’t necessarily stop you from getting COVID, but if you get infected with COVID, your immune system is already primed to deal with it. As a result the disease is going to be milder. According to research by the Australian Kirby Institute an mRNA booster is 86.2% effective against symptomatic infections and 98.2% effective against severe infection in the Omicron variant. In your day to day life, practice good hygiene i.e. washing your hands regularly, keeping physical distance from people, wear a N95 or P2 facemask they provide better protection When you catch up with people, choose well ventilated places or meet outdoors. If you are concerned that you might have gotten too close to an infected person you can immediately after the exposure gargle with Betadine. It also helps to spray some Fess into your nostrils or if you have use a Neti pot. The aim is to reduce the viral load in your nose and throat area by diluting it.   What can I do to support my body? It’s all about having a super fit immune system. Eat a colourful diet full of fresh fruit and vegetables. We have an abundance of fresh plant foods which are all fantastic supporting your immunity Even though it’s summer, if you know that your Vit D levels are on the lower side, take a Vitamin D supplement. It’s not only great for your immunity, it also supports your bone health. General supplements that help and support your immunity are Zinc and Vitamin C. Mushrooms such as Reishi, Shiitake, Maitake and Cordyceps are also fantastic. They supporting the immune system. If you want to find out more how to support your immune system, feel free to inquire about a naturopathic consult: Contact Your Lifestyle choices make a huge difference to your immune system as well. having adequate sleep (generally 7-8 hours per night), spending time out in nature and exercising without overdoing it all support your body and immune system Keep a positive mindset. With all the news (and often negative) swirling around, don’t let yourself sucked into a bad mood. Our immune system needs endorphins (happy hormones) to function optimally. So, be elective with what you pay attention to. Make time to find positive things in your life. Practice gratitude, it makes a huge difference to your state of mind. What can I do if I get COVID? Rest. Give your body time and space to heal. Be gentle with yourself. If you feel sleepy, sleep. Even if you work from home, it’s best to take a couple of days off if you can, just to give your body a break so it can heal itself With regards to your nutrition, it is pretty much the same approach as outlined above, lots of fresh fruit and vegetables. Make sure that you drink plenty of fluids. Avoid alcohol, refined foods and high sugar foods. They all put a strain on the body Watch a comedy. It’s once more all about your endorphins. When you laugh, you produce a lot of them and they boost your immune function, helping your body to overcome the virus. What happens after I had  COVID? I’m not sure if there is a sure way to avoid long COVID. However after every viral infection it is important to allow the body to slowly return to its normal equilibrium. Even though you are no longer infectious you still might experience fatigue for another couple of weeks. Return to your normal day to day life, but be gentle with yourself. Have more rest periods than you usually have Slowly get back into exercise, don’t overdo it. Gentle exercise like walking is great. You can find some great tips on the Vida Lifestyle Blog Post about COVID If you experience any leftover body aches and pains, have a chat to your Chiropractor and have a look at Vida’s Blog Post Continue with a diet full of fresh fruit and vegetables.  

3 Tips To Manage Pre-Christmas Stress And here we are – coming to the end of the year. If you are feeling a bit stressed and overwhelmed, you’re not alone. After having been in lockdown for months once more this year, it can all seem a bit much to get back into the normal life and prepare for the end of the year and Christmas. There is all the excitement of meeting friends and family again, squeezing it all into the diary and for lot of us it also means preparing for a well-deserved Christmas celebration as well. But instead of feeling joy, we start to feel stress creeping up on us. Here are 3 tips and tricks that I found to be helpful myself: Take time to Breathe A few times per day stop for a 3-4 cycles of conscious breathing. Breathing in through your nose and slowly breathing out through your mouth with pursed lips, making the exhalation a bit longer than the inhalation. This puts our body into the calmer part of the nervous system and allows us to slow down. I tend to do that 3-4 times throughout the day. You can even set a reminder alarm on your phone to help you to remember to do it. Appreciate Nature Paying attention to nature outside. Whenever I am outside, either for a walk, or when being on an errand I make a point of noticing any trees or flowers. Right now with all the rain we had everything is so lush and green and I noticed a lot of purple flowers around. Appreciating the beauty of nature helps me every time to calm down and become more grounded again Practice Gratitude Every night when I go to bed I make a point of thinking of three things I have been grateful for that day. That could be something beautiful I’ve seen, something I achieved or finished, a friend I met with. It allows me to take stock of the day and really appreciate the day for what it was, instead of getting a sense that it just passed by in a blur of activity. In Summary The time around Christmas and the New Year is such a special time of the year and it doesn’t matter if you are religious or not. It’s just a sense that the year does come to an end and most of us are going to have a break. It’s a time to take stock of the year that has been and making plans for the year to come. So it is sad if in the weeks leading up to it we get stressed out to make it all as perfect as possible. Maybe, it’s time to embrace imperfection, allow ourselves to just be and let go of stress. For more information on stress, you can also read this post http://infinitehealth.net.au/the-secret-life-of-stress/

Tips to Beat Lockdown Fatigue Let’s face it, it’s been a hard few months. We had to realise that the latest short and sharp lockdown in Melbourne hasn’t been so short and sharp after all. We all are starting to feel kind of exhausted, welcome to the Lockdown Fatigue or maybe you want to call it Lockdown Blues. It’s a well know aspect of spending time in lockdown. The end to it will still take a little while. My respect for all those parents home schooling and a special shout out to all the single mothers (and some fathers) who bear the brunt of it themselves. You all have done an amazing job. Thank you to the teachers who have bent over backwards to make it all happen and thank you to all the staff in health care, making sure that we are looked after and can get vaccinated. Strategies that can help Over the past few months I’ve learnt by trial and error a few strategies that were very helpful to me coping with what is going on. They allowed me to show up every day and still feel that I’m actually enjoying life. I’m sharing them here, hoping they will help you as well over the next few weeks: Limit the time you follow the news. I find this hard myself as I like to keep informed, but I have limited my time, as I found if I get too involved I get anxious. Limit the time spent on social media. Whilst its great to connect to people, it can also open a can of worms regarding discussions – choose what you follow based on what makes you feel good! Meditate every day. Because it can be still quite cold in the mornings, I’ve given up on the “proper” practice of sitting down to mediate for the time being. I just do it while I’m still cosy in bed. By the time I get up, I feel awake and ready for the day Go for a walk every day and enjoy the nature around you. It does lift the mood. Listen to great music and dance for yourself. I find that this always makes me feel better. Have a structure for your day – the more structure you have the easier it is to get through the day. Every day list 3 things that you are grateful for. It reminds you that there are always some positive things in life Contact a friend every day. It helps you to stay connected to people. Kindness With Yourself And Others Be kind to yourself and others. We live in unprecedented times. The last pandemic was last century, so there are not many people around who remember it at all. Life is different and will be for a little while. It’s important to accept that and make the best out of it. Nobody has the perfect script how to deal with it and we all are trying our best. The good news is, that we as humans are incredibly adaptable, quite often more than we give ourselves credit for. 

Hypnotherapy Can Control IBS Do you or someone you know live with Irritable Bowel Syndrome (IBS)? IBS is a condition that up to 15% of the worldwide population are struggling with but often it takes a while to be diagnosed, or it’s misdiagnosed. This is because many people struggle with digestive symptoms but never mention them to a doctor.  It’s common to try many IBS treatments and remedies on your own — probiotics, avoiding spicy foods, or going gluten-free. In the meantime you walk around wondering what is going on with your gut.  When you have IBS — life can be rather debilitating for the people who live with it, with symptoms like altered bowel habits, discomfort, bloating and/or pain. A restricted diet is not a long term solution IBS sufferers commonly have had tests to check for intolerances, maybe even having a colonoscopy and then often end up on a very restricted FODMAP diet. (FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols).  The problem is that the FODMAP diet was only ever considered a short term solution. But very often people end up having a very restricted eating plant for the rest of their lives.  And to make matters worse I have often found that clients who come to see me have restricted their diets even further and thereby having a very limited number of foods. But what if the problem wasn’t so much about the food that you are eating but about the communication within your body? What if there was a way to address IBS by addressing this communication within your body? What if there was an IBS treatment that is approx. 70% effective? See this Monash University Article for further information. There needed to be a new approach to IBS. Wouldn’t it be wonderful if you could send your digestive tract soothing messages? The people that come to my clinic, are often seeking a new option to treat their IBS. They just want to return to “normalcy.” They want to be able to live their life and plan ahead without worrying that they won’t be well.  We have learnt over the past few years that there is a strong connection between the Mind and the Gut. This connection goes in both directions. A disturbed connection between the gut and the brain can trigger the many possible symptoms of IBS — and play a role in other problems. The microbes in our gut are in close proximity to the nervous system of our body. They can pick up information coming down from the nervous system about us being stressed or anxious. In turn those microbes send signals back to the mind, and in the process often re-enforcing the message and even altering our mood. Introducing, Gut-directed hypnotherapy Gut-directed hypnotherapy is an IBS treatment that uses hypnosis and directly addresses the impact the mind has on the gut.  During gut directed hypnotherapy the hypnotherapist works with the client on changing the symptoms. The therapist uses different techniques such as guided visualisations or direct suggestions.  How it works Patients meet me in person or by video-conference. And I guide them step by step into a relaxed state. Once patients enter the hypnotic state, they are taken through visualisation exercises and hear suggestions designed to calm their digestive tract and wean them away from focusing on gut sensations. Stress has a very strong influence on IBS symptoms. Another part of the therapy addresses the body’s response to stress and how to calm down the nervous system. (If you would like find out easy ways to reduce your stress, go to our Relaxation Toolbox). And finally hypnotherapy also addresses underlying subconscious beliefs that feed the dysfunction of the gut. In addition client gets a take home recording to listen to. This recording helps them to really strengthen the suggestions given to them during therapy sessions Ideally when working with this approach over time, the person is able to re-introduce more foods into the diet. At this stage an analysis of the gut microbiome can provide very useful information. It tells us what foods to increase in the diet and which foods to avoid in order to support healthy gut microbes that leave you in control of your IBS.  

How Focussing On Not Wanting To Do something Is Counterproductive Have you ever tried not to think of a purple turtle? No not really (and let’s be honest, generally purple turtles are the last thing on people’s mind), but now you’re actually thinking about the purple turtle because I mentioned it. And if I now asked you not to think about the purple turtle, you would still have it on your mind. The same happens when you think about habits or behaviours that you want to change. This is because our brain is not really good in recognising a no or a not in a thought, it rather focusses on the subject of the thought. If you think you don’t want to eat chocolate or lollies, then despite telling yourself not to do it, all you do is draw your attention to chocolate or lollies. The same goes for not wanting to snack after dinner, all you do is to draw attention to snacking after dinner. So what’s a better way to change unwanted habit, behaviours or recurrent thoughts? If you want to change a habit, a behaviour or recurrent thoughts, it’s relatively simple: First you have to have the intention to change. Then you decide that you want to focus on something entirely different. If it comes to eating chocolate or lollies, what is it you could do instead every time the thought of chocolate or lollies comes up? You might want to brainstorm those ideas, they could be simply just having a glass of water or having a piece of fruit instead. Same goes for snacking after dinner, what could you focus on instead when the thought comes up? What other activity would take your mind off snacking? It could be doing a puzzle, going for a walk, playing with your pet etc. Whatever works for you. When it comes to unwanted thoughts consider what you could think about instead. If it is repetitive negative self talk, then find a positive statement that you can think of instead and most importantly that resonates with you. Regardless if it is a habit, a behaviour or a thought, you can also have a rubber band or elastic hairband on your wrist. Every time you start to go down that old road of the unwanted behaviour or thought you snap that elastic band to remind you of your alternative and then do the alternative action or think the alternative thought. Why does it work? Our brain can be pretty stubborn with its habitual thought patterns. The snap of the rubber band acts as an interruption to your thought pattern and gives you that precious little break to change. The message is – don’t resist what you don’t want to do or think but focus on what you want to do or think instead. The great news is that hypnotherapy is quite effective in helping you to achieve that more easily. If you want to learn more Book your free exploration session today – no strings attached. If you’d like to learn more about Negative Self Talk, read our previous The Power Of Self-Talk How To Empower Your Inner Voice

Do you struggle to fall asleep? Do you find yourself having indigestion? Is your menstrual cycle going all over the place? Do you have lots of neck or back pain? Is your blood pressure high? – All these can be markers of stress, because stress manifests itself in all shapes and forms. And everybody has a different experience of stress. However, there are a few signs and stress symptoms that are common in many people. In this blog we are talking about a few of those and what you can do for stress management. Sleeping Difficulties This is one of the most common signs of stress. Our mind is racing, we are feeling exhausted but either sleep doesn’t want to come or we wake in the middle of the night unable to go back to a restful slumber. The reason for this is that we have elevated levels of adrenaline or that our adrenaline is high when it actually should be low. Gut Issues This can range from having no appetite and having indigestion and a feeling that food doesn’t want to move through our gut through to symptoms of irritable bowel with diarrhoea or constipation. This happens because when we are stressed, our nervous system is in fight or flight mode (think about running away from a threat or fighting it), so our body directs all our resource to those parts of the body that it perceives need it most – the muscles in our extremities. Digestion becomes unimportant and is neglected. Irregular Menstrual Cycle This can range from shorter or longer than usual cycles, skipped menstrual periods or heavier than usual periods. There is a delicate balance of hormones in our body that is governed by the hypothalamus in our brain. When the body is in a stress response and mainly pre-occupied with the fight and flight response, the hormonal balance gets disrupted. Tense Muscles And/Or Pain In Back And Neck Considering that the body is preparing to fight or to flight it makes sense that the muscles are in a state of high alert and tense, making it easier to jump into action when necessary. So next time when you feel pain in your back or neck, check in if you’re stressed. Irritability This is more of a psychological symptom and quite common when you’re stressed. Unfortunately quite often the person affected is the last to notice, but the people around that person notice it more quickly. It’s due to the interplay of hormones and neurotransmitters and on an evolutionary levels it makes sense. If we are in a life threatening situation, we don’t waste resources on feel good hormones, all we need to do is either run or fight. Fortunately today our life is not in regular danger, unfortunately for us, our instincts and subconscious mind have not woken up to that fact yet. So, if you are under stress in your job, or because of time constraints, your body thinks it’s in mortal danger. Lack of Energy And Motivation If stress has been going on for a long time, we exhaust ourselves and whilst we are still functioning, we are running on empty batteries. The result is that we feel tired or feel like not doing anything at all. Elevated Blood Pressure Generally it’s a healthy response of our body to increase the blood pressure when we get excited, think about an Olympic runner who needs more oxygen flow to the muscles of the legs. But as with all stress symptoms, if we are in this state for a prolonged time, it is harmful for our overall health and reduces our quality of life. So What Can You Do About It? Acknowledge the stress. Acknowledge to yourself that you’re stressed and don’t be afraid to ask for help. Exercise regularly: Moving the body helps to process excess stress hormones. Go for a short 10min walk: This can literally act as a circuit breaker, getting you out of the immediate stress response. Spend time in nature: More and more research shows that nature has a healing and soothing effect on our bodies and minds. So by going out into nature we can make a world of a difference, especially if we normally live in the city. Why not make a whole day of it and drive somewhere beautiful and spend time there either walking, cycling or relaxing? Practice Mindfulness or Meditation. This allows our mind to find some quiet space and the body to relax and calm down a bit. Whenever you spend time in Meditation you gently shift your body into a rest and digest mode. We offer regular online 4-week Meditation Courses at the beginning of each term. Avoid caffeine as much as possible. This is not generally a popular suggestion, but when your adrenaline is already high, coffee exacerbates the symptoms and makes it worse Have proper mealtimes. Too often, when we are stressed and in a rush we tend to just scoff down our meals. This doesn’t allow our digestive system any time to even recognise that we are ingesting food, let alone the need to digest it. However, if you take your time to sit down and eat consciously, your digestive system starts to get activated. Eat a diet rich in fresh fruit and vegetables with adequate sources of protein. When the body is in the stress response, it needs more of all micronutrients such as vitamins and minerals. Fresh food is the best source. However, if short of time, consider using something like Hello Fresh or find a good provider of pre-cooked meals. Taking herbs to support your stress response. There are quite a few great herbs that can help when the body is caught in the stress response. Some are more calming such as Passion Flower, Motherwort, Lime flower. Others are helping with energy levels such as Withania, Rhemannia or Codonopsis. If you’d like to know more, please feel free to reach out. You can take a nutritional

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.