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stress

Stress Management For Introverts

Today’s society is primarily geared towards extroverts.

As a result, many of the activities that are suggested online for how to manage stress can fail to hit the mark for those who prefer solitude to a busy exercise class.

But introversion can be a bit of a superpower in an increasingly noisy and overstimulated world.

This week’s video explores how an introvert can use their natural tendency to withdraw as a way to manage stress as we look at three different techniques that can help you to relax:

  1. Me time
  2. Journaling and
  3. Hygge

Please let me know if you find it useful.

(Duration: 3:48 minutes. Hit CC for subtitles)

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stress

How mindful eating can improve digestion

You’ve probably heard the expression ‘you are what you eat’; meaning that if you eat healthy food, you’ll live in a healthy body.

But there’s more to healthy eating than what’s on your plate.

Many of my coaching clients have digestive problems: IBS, bloated stomach, trapped wind, nausea.

This is because there’s a strong link between stress and the digestive system.

When your stress goes up, your digestion slows down.

As a result, your weight and general health is impacted.

So this week, I’ll share with you a stress hack that’ll help you to improve, and in some cases totally eliminate, your digestive problems and change the way you eat forever.

You’ll soon understand that you aren’t just WHAT you eat.

You are HOW you eat.

We call it Mindful Eating.

I hope you find this video helpful.

(Duration: 4.04 minutes. Hit CC for subtitles)

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stress

Beat procrastination with TIC TOC

I’m not in the mood….

I’ll do it later….

We’ve all done it.

Decided that now is not a good time to start a task and that it can wait until we feel more motivated.

We procrastinate. And now we feel like a failure.

And if there’s one single behaviour which is guaranteed to send you into stress state and wreck your life, it’s procrastination.

Let me share with you a simple technique for beating both procrastination and stress. My stress coaching clients all love this one.

It’s called the TIC TOC Technique.

TIC stands for Task Interfering Cognitions

TOC stands for Task Oriented Cognitions

It’s a simple way to turn procrastination into motivation.

All you have to do is change the way you think – one cognition at a time.

It takes less than 5 minutes.

Let’s dive in. I think you’ll like this ❤️

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stress

What is Stress Coaching?

Feeling stressed is something we all experience from time to time.

Perhaps a situation or event is causing stress, or maybe it’s our reaction to something that’s making us feel overwhelmed.

Whatever the reason, stress affects us all.

For some of us, however, it’s a recurring problem that, over time, can seriously impact our health and well-being.

There are lots of ways we can learn to cope with stress better, including developing emotional resilience and introducing more rest and relaxation into our routines and it’s important to find something that works for you.

This may mean making lifestyle changes and using self-help techniques or it may mean getting professional support from a stress coach.

How coaching can help with stress

The aim of a coach is to offer you a sense of space, reflection and clarity.

When it comes to stress, my aim is to help you understand the root causes, rather than to ‘fix’ the symptoms.

This is done through a series of conversations where I will ask questions to help you gain understanding, and offer insights or reflections you may not have considered.

Having someone unbiased and unconnected to any other areas of your life to talk to about stress can help you process your feelings in a safe environment, without judgement.

I can also help you come up with strategies and coping techniques to reduce stress and cope better with it when it arises.

This may include learning relaxation skills, journaling techniques or even meditation.

Understanding what is causing you to feel stressed means you can change habits and behaviours that lead to the stress – for example, boundary setting and saying ‘no’ more.

I will guide you through these changes, offering support the entire way.

Sometimes, we can’t control what stressful events are going to happen to us.

By working with a coach, you can develop your emotional resilience so you’re better able to cope. So often it’s not the event itself that’s stressful, but our reaction to it.

Why not get in touch today to experience your first free coaching conversation and free yourself from stress and anxiety?

All sessions are delivered on Zoom.

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stress

How to put yourself into trance

In my last newsletter, I gave a quick introduction to the process of self hypnosis.

If you missed it, you might want to check it out before reading on ☝️

Whilst it is easy to learn, there’s still a process to follow in order to promote this powerful learning state that we call hypnosis.

I quite like to use the PIRATE formula to remind myself of what’s involved:

P stands for ‘privacy’. You need somewhere quiet and comfortable where you won’t be disturbed for 20 minutes.

I stands for ‘intention’. What do you want to achieve through your self hypnosis practice? Unlike meditation, self-hypnosis has a goal. Maybe you want to get rid of a bad habit, improve your self confidence or have the ability to remain calm in even the most stressful of situations? Get clear on your intention before you start.

R stands for ‘relaxation’. You need to be deeply relaxed in order for self hypnosis to work. This is where the induction comes in.

A stands for ‘actualisation’. We also call this step the hypnosis deepener. It’s important that you get yourself into a deep trance so that you can let your unconscious mind get to work. Nothing is more disruptive to inner transformation than mind chatter. So we need to go deep.

T stands for ‘transformation’. Once you have entered your self-induced deep trance, you can start to focus on the change that you want to make. You will have formulated a powerful change mantra as part of the intention stage and you can now put into play your auto-suggestions.

E stands for exit. One way to exit trance is to simply count backwards from 10 to 1 telling yourself that you’ll be fully awake and feeling great when your reach 1. Alternatively, you can set a timer or simply let it happen automatically. You cannot get stuck in trance and you will exit self-hypnosis by yourself once you have reached peak state.

What do you think?

Do you believe that you’d be able to do this?

Self-hypnosis is a powerful technique for reducing stress and it has been evidenced to be effective for a range of other purposes:

  • alleviating pain
  • building confidence and self-esteem
  • overcoming sleep disorders
  • breaking bad habits
  • achieving goals
  • removing self-limiting beliefs
  • improving performance
  • losing weight
  • reducing anxiety and depression

If you’d like to learn all the basics of self-hypnosis, I’d love to see you on Saturday 2 July for my virtual Self-Hypnosis Masterclass.

This is a small intimate class where we meet on Zoom to work on removing whatever is holding you back in life.

Please check out the details and register for free here.

For a quick demo of a self-hypnosis induction, please watch the video below.

Each induction will take 5 – 10 minutes in real life. My demo is a very speedy version just so that you can get an idea of what we’re talking about.

If you try this at home, please give yourself enough time to feel the effects.

(Duration: 4:53 minutes. Hit CC for subtitles)

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stress

Find calm and confidence with self-hypnosis

If you want to find calm immediatately, the best stress solution on the market is without a doubt meditation.

But meditation isn’t for everyone. Personally I struggle with it.

Why?

Because people like me are goals driven. I need something in my life to strive towards.

So when I discovered self-hypnosis, everything just clicked.

Finally a practice that stops me from burning out whilst helping me to overcome internal obstacles to happiness and personal success.

Self-hypnosis is easy to learn and I teach all the fundamentals in my Self-Hypnosis Masterclass.

The next masterclass is on Saturday 02 July 9:30 – 13:00 GMT on Zoom.

It’s an intimate class with only 12 participants so if you want to join, please sign up today.

Want to know more about the process of self-hypnosis? Simply watch this video and, as always, please do get in touch if you have any questions.

I’d love to hear from you.

Enjoy ❤️

(Duration 5:02 minutes. Hit CC for subtitles)

architecture door entrance exit
stress

3 Doors of Wisdom

Visualisation is a powerful tool for beating stress.

It’s often the lack of ability to visualise (or imagine) yourself having a great life that gets in the way of you achieving your dreams.

This week, I’ll help you to get a step closer to getting what you want by taking you through an exercise called 3 doors of wisdom.

The first door is there to help you to remove obstacles that stand between you and your goal.

The second door hides all your inner resources.

The third door reveals a future version of you who can tell you how best to get unstuck.

This is the sort of exercises that we do in my self-hypnosis masterclass. It never fails to produce instant results and insights.

I hope you enjoy the video. Please feel free to share.

crop psychologist taking notes during appointment
stress

Beat stress with problem solving therapy

The stressed brain is rubbish at solving problems.

It doesn’t help that we very often rush into making changes without having spent enough time on identifying all the aspects of the issue.

Today, I’d like to share with you a story of what happens when you try to solve the wrong problem.

And then I’ll introduce you to the very first part of problem solving therapy:

Problem identification and Formulation.

This part is made up of 5 steps.

I invite you to reflect on which step you may be most likely to miss out when you do problem solving on your own.

For me, it’s step 5. I definitely have a tendency to rush into problem solving without having thought carefully about likely obstacles.

However, by following the structure of problem solving therapy, I’m improving my skills daily and I’m definitely experiencing less stress as a result.

I am convinced that this technique can work for you too.

Enjoy the video

(Duration 4:07 minutes. Hit CC for subtitles)

If you know of a team who could benefit from learning more about problem solving therapy as a way to build resilience and safeguard mental health, please contact me.

woman closing her eyes against sun light standing near purple petaled flower plant
stress

Focus Pocus

Focusing is the technique of matching a physical sensation to an emotion.

You may have heard of the ‘body scan‘ if you do guided meditation. This is similar, except that you progress to pairing up your pain/discomfort/tension/jittering (fill in blank) with an emotion (nervous/excited/overwhelmed/sad/happy etc.)

Studies have found that people who master the skill of focusing are the ones who stand the best chance of making rapid progress during psychotherapy and personal development.

Why?

Because when you’re under pressure, you often live in your head and you can feel quite cut off from your body. This state cannot be altered by doing more thinking.

Focusing will help you to get out of your head and feel more connected to your body. You can now start to recognise the subtle signs that you’re receiving and start to take action before the emotion overwhelms you and triggers you to follow your first impulse.

You’re now one step ahead of your autopilot.

Watch this short video to learn more (Duration: 4 min 37 sec. Hit CC for subtitles)

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stress

How to become more open-minded

When we are young, we quite naturally adopt an open mind to change as we are very aware of our lack of experience and knowledge.

However, as we get older, everyone has a tendency to become more set in their ways. We develop a fixed mindset where we start to struggle to change our points of view.

This can lead to higher levels of stress in everyday life.

This week, I’d like to share with you a few tips on how you can cultivate open-mindedness.

You’ll be relieved to hear that it’s more about awareness than about radical transformation of the way you think.

(Video duration 4:39 min. Hit CC for subtitles)