Anxiety Archives ~ Trance for a Change Tel: 0797 054 0389

Life After Covid

Vicky — Tue, 13 Oct 2020 22:13:30 +0000

In the aftermath of Covid-19 life has taken on new and unprecedented dimensions. Everything has changed and yet everything has stayed the same. In the last few months we have witnessed the strength of the human spirit. Individuals have put themselves forwards to help out their elderly and isolated neighbours. We have also witnessed the various new and creative ways in which social media has helped us to feel connected in the midst of our isolation.

New communities have grown up and Thursday night clapping for the NHS brought us closer than ever before to neighbours that we perhaps were previously unaware of. We have been inspired by modern day heroes, like Captain Tom, and been moved by countless other stories of hope and determination.

However, in the midst of all this change, our mental health has certainly been tested. Some us have lost our jobs, others have lost friends and family. We have been robbed of our chance to grieve over those who are gone and missed hugs and cuddles from the important people in our lives. As I write this my own father is in hospital and unable to have visitors. The impact this has is huge, both for those in hospitals and those who are left on the outside, feeling helpless.

It isn’t all kindness and comradeship though. We are growing scared of other people. If we witness somebody coughing or clearing their throat we become agitated, angry even, and try to increase the distance between us and them. Perhaps we are wondering why they have even left their homes to venture out in the world?

The fact is that we are all in this together. Life is changing and we are changing – adapting – to the new conditions all around us. The media tells us that our mental health is suffering more than ever before. It isn’t surprising, because people need people and we don’t perform so well under isolating and restricting conditions. We perform better when we can socialise and when we have a sense of control about our lives and our futures. Uncertainty about our health and the health of our loved ones can also cause stress and anxiety, not to mention the worry about how we are going to pay our bills if we lose our jobs.

These negative emotions seem to be increasing all the time and my concern is that people start to believe that anxiety is a normal state to be in. It isn’t. The only time we should be feeling anxious is if we truly are in danger – and I don’t mean the prolonged danger from a virus, but I mean the heart-stopping running or fighting for your life kind of danger.

When we are feeling anxious it is simply because an overload of stress hormones, such as Cortisol, are being released into our bodies. This prepares us for the “fight or flight” that our caveman brain thinks is about to happen. If we do need to fight or run away we will be much better equipped. If we don’t, then we are just hurting our bodies for no reason. Prolonged anxiety states can compromise the immune system, and also affect digestion and fertility. It simply isn’t good for us to be feeling afraid all the time.

So, the antidote to anxiety is to lighten up, start to notice some of the nicer things about our lives. We need to daydream about good times, good memories, and interesting plans for the future. Remember, we don’t just live in the outside world, we also have another home inside our own heads. It is up to us to furnish that inner landscape with as much good and wonderful stuff as possible.

Here is the plan:

When you wake up in the morning, if you are feeling anxious take some slow deep breaths. Breathe in for the count of 3 and out for the count of 5. This will decrease the oxygen in your body and help any anxious feelings to subside.
Your mind may be racing or turning to negative thoughts. These thoughts are just habits – we get very good at repeating things, and the things we repeat often we get even better at. It is time to start making some new habitual thoughts. You may find this difficult at first, your mind will want to go back to what it knows. Persevere and think about something nice.
When you think of those nice, new things, explore these thoughts with all your senses. Immerse yourself in the reality of them. Are there any sounds, what do the surroundings feel like? Notice the different shades, the temperature, any tastes or smells. We want to make these new positive thoughts as lifelike as possible.
Remember, it is your vivid imagination of the wrong thoughts that create anxiety. To change how you feel you need to start doing the opposite.
Take time for exercise. When we move our bodies we are reducing the Cortisol in our bodies, which will make us feel better.
Laugh. Watch comedy, listen to jokes, enjoy lighthearted banter. Laughter increases some of the good, happy hormones and these will counteract the negative ones.
Meet with friends. It is important to socialise, so even if you have to distance or be in your bubble, ensure that you are not isolated. Even telephone calls or online chats will help you to feel more connected.
Treat yourself to some pampering. Whatever it is, allow yourself some time just for you, where you can relax and feel calm and at peace.

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Anxiety and the Caveman

Vicky — Sat, 01 Jun 2019 07:46:09 +0000

It is not surprising that humans, as a species, suffer from anxiety. For 99% of our time on earth we have been hunter / gatherers, surviving only because we could negatively forecast what would happen if we didn’t manage to eat that day, or what would happen if we were attacked by wild predators. We could also remember quite clearly the bad things that had happened to us in the past – those close encounters and threats in a life that was wild and inhospitable.

Our optimistic, happy-go-lucky neighbour who was camped next to us may not have survived long enough to pass down his DNA into the genepool that created you or me. So, there was an absolutely good reason to be anxious and on red alert. As soon as we sensed a threat, a whole chain reaction would start in our physical bodies. The heart would begin racing, pumping extra oxygen around our bodies, and stress hormones like cortisol and adrenaline would be released. Within seconds we were primed to fight or flee, or sometimes just be frozen to the spot in a very acutely aware state.

The problem (if you can call this a problem) is that nowadays we are very rarely exposed to physical danger in the same way, and certainly not as a daily occurrence for most people. We get worried about other things, and the primitive, emotional part of the brain sees threats in all sorts of places – traffic jams, meetings at work, supermarkets, motorways, social encounters. We can work ourselves into a state and not understand what is happening, often thinking something is wrong with us.

The truth is that nothing at all is wrong with people who are experiencing anxiety, it’s just that their brains are set on this super alert mode and, most of the time, it’s not helpful in the modern world.

To find relief from anxiety we need to quieten down that fearful, worried part of ourselves. It can take practice – after all, we’ve had thousands of years of finding this reaction useful. It’s only in modern times that we actually expect life to involve fun and happiness. Even in the more recent past, work and toil were the norms for most people.

Every time that we have a negative thought, whether it is about the past, or about the future, we are encouraging an anxious response in our bodies. One of the most important things to realise is that the mind cannot tell the difference between imagination and reality. This means that if you imagine being absolutely terrible at your next public speaking event, and you imagine that a dozen times, your brain is already primed to deliver that outcome to you. You’ve practiced it and, as we all know, we get better at those things we practice. If our mind is practising disaster and downfall then that’s what our body responds to and focuses on the most.

So today, right now, you have the power in your own mind to start to make changes. These changes may be small, and they may seem unnaturally difficult to start with, but persevere and you will start to notice changes over time.

The first change I recommend is to start putting positive thinking into action. I know it is unrealistic to feel happy and positive all the time, and I’m not suggesting that any of us should be that way, but if you find yourself dwelling on problems that is the time to turn your thoughts around. Instead of thinking about what can go wrong, ask yourself, what will be good today? What is okay? What am I most looking forward to today? What can I do today that I will enjoy? Keep going with these positive types of questions and make this your habit instead of the negative ones.

To help you with your goals of being free from anxiety, I have recorded a hypnotic recording, available from You Tube at the link below.

If you would like further help and would like to see how hypnosis can help you to find your peace of mind and calm place, please get in touch for a no obligation chat.

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What is hypnosis good for?

Vicky — Tue, 26 Feb 2019 12:05:17 +0000

What’s so special about hypnotherapy?

Why do I love hypnotherapy above all other therapies? Well, some therapies make us feel good, that’s for sure. No one can doubt the pleasure of a good massage, for example. Sometimes I’ve floated off the couch feeling pampered and poodled… but, the feelings don’t last that long, do they?

Hypnotherapy is different. It can be very relaxing but it also works on the mind to create lasting change. The change that you want to see in your life – the change that will make all the difference to the quality of your future.

Stage Hypnotism -v- Clinical Hypnotherapy

Hypnosis has been around since ancient times in some form or other, and ancient Egyptians, for example, built dedicated sleep temples for the treatment of people through hypnosis.

We’ve come a long way since those days and also since the Victorian ages. Back in the mists of time people considered hypnosis to involve mystical powers and the hypnotist was revered as a powerful controller of the mind.

So, just to clarify, hypnosis is not:

Mind control
Ridiculous
Dangerous
Weird
New Age
Clucking chicken making
From the devil

There are still many hypnotists who perform comedy stage routines that show people acting silly on stage under the influence of hypnosis. The truth is, hypnosis will not make you do something that you don’t want to do. Whilst these performers draw attention to the field of hypnosis there is no other similarity between stage hypnotism and clinical hypnotherapy.

As a clinical hypnotherapist I personally enjoy watching stage hypnotists do their stuff. They are clever entertainers and specialise in such areas as rapid induction – getting people into an altered state fast.

In the therapy room this type of induction is not needed. We go about things in a slow and relaxing way most of the time. Clinical hypnotherapists understand that when the body relaxes the mind can also relax. This inducement of calm flows like a wave of comfort and serenity, guiding the client into a Theta brainwave state that is perfect for the relaxed focus that is needed during a hypnotherapy session.

What is an Altered Brainwave State?

We all have brainwaves – these are the electrical pulses generated in the brain from the neurons (nerve cells) located there. These electrical pulses aren’t powerful enough to turn on a light bulb or burn a piece of toast, but they are strong enough to stimulate our thoughts and reactions to the world around us. These neurons communicate with each other so that we can react to our environment.

We naturally flow into different brainwave states all the time. When we sleep at night we are in an altered brainwave state – the Delta brainwave cycle is associated with deep sleep, for example. If we are meeting friends for coffee and chatting about our day we are likely to be in a Beta brainwave cycle. Often different cycles operate at the same time, so that we dip in and out of daydreaming states. Hypnosis works by encouraging a specific brainwave state that allows positive and useful suggestions to be incorporated into a person’s belief system.

Suggestions Do Work!

We are influenced by suggestions all the time. That’s why there are adverts everywhere we look, from traditional media platforms such as television, football stadiums, bus stops, all the way through to YouTube channels, Facebook, Google etc. Wherever we put our attention, we can be sure somebody somewhere is putting an advert for their product into our awareness. So, are all these companies throwing money away? No, of course not. They know that exposure to something over a period of time normalises it and makes it more likely that we will buy what they are selling. They know that even if we think we are immune to advertising or paying no conscious attention, it can still affect us.

The great thing about hypnotherapy is that you get to choose how you want to be influenced. Do you need more confidence, or the motivation to lose weight or stop smoking? No problem, hypnotherapy can help with all of those things. But, there is so much more that hypnotherapy is useful for.

Hypnotherapy for Anxiety

That’s right! Hypnotherapy is a great way to help people deal with anxiety. Not only does it calm a person down and get them thinking from the intellectual part of the brain that doesn’t “do anxiety”, it can change reactions and thinking patterns, building strong habits that encourage positive thinking and a sense of calm control. If anxiety has been destroying your life, if the pills don’t work and CBT failed you, then hypnotherapy may give you the results that you are desperate for.

Hypnotherapy for Success

All our limiting beliefs are stored in our subconscious minds. If you’ve ever had a moment where you’ve not felt good enough, when you stopped believing in yourself, if you think other people are better than you, more talented, more beautiful, more deserving… then you need to take control of your own mind with hypnotherapy. Ever met those damned “lucky” people whose lives seem to be perfect? Thoughts create everything, including the perfect life.

It’s a No-Brainer!

We don’t need to be defined by our past, we can build better futures for ourselves, simply by harnessing the power of our thoughts. We can shape our beliefs in ways that make us stronger, more resilient, happier, more positive and optimistic. When we feel positive and optimistic then good things start happening to us.

When we embrace this new way of thinking the world around us begins to change. When we change ourselves, everything else changes. It quite simply has to, because the world “out there” is only a reflection of what we are thinking “in here”. Reality is only as real as your thoughts about your situation. Life is nothing more than subjective experiences and the hardware of our brain colours our personal stories with meaning. It’s time to make those meanings better than before.

And we can do it! We have neuroplasticity! This means that our brains can change. In fact, they change all the time. And when you make changes in your perceptions and beliefs then it’s like designing a new shape from a tub of Play-Doh. We can reinvent ourselves and become just who we want to be.

Modern brain research shows how hypnotherapy can help to calm the mind and activate different areas of the brain, promoting change. Many studies show our amazing capabilities. Our brains are that clever we can even build muscle by thought alone!

What are you waiting for?

There is no time like the present. If you feel you would like to give hypnotherapy a go, get in touch and use the power of your own mind to become who you want to be.

Remember, we aren’t tins of spaghetti, our ingredients aren’t stamped to a label on our foreheads. We have all the abilities to change. If the ingredients you want for yourself include more motivation, more confidence, bravery, calm, resilience, happiness… then hypnotherapy can help you get what you need.

You’re just a phone call away from your new self.

Tel: 0797 054 0389

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Driving Anxiety

Vicky — Mon, 24 Sep 2018 16:44:38 +0000

Back in January of this year (2018) I sent a letter to all the local driving instructors in and around my local area. I explained to them the benefits of BWRT therapy and how it could help their pupils to overcome fear and driving anxiety.

That’s not all – I gave each driving instructor a voucher which they could pass to one of their pupils FOR FREE. Yes, that was a £60 saving for any pupil who would like the opportunity to feel more relaxed whilst learning to drive. I even told them that often ONE session is all that is needed – so the £60 voucher really could be very, very useful.

I waited for the phone to ring – perhaps a driving instructor would like more details, or would want to check out who I am. I could absolutely reassure them that I am a legitimate therapist and a member of various guilds and organisations who recognise my status as a qualified professional. The phone never rang and not a single driving instructor decided to take me up on my generous offer. I spent quite a bit of time wondering how I might have changed my approach or what I could have done differently so that these instructors were motivated to get in touch.

Explaining this to a colleague of mine, they shook their head and told me the EXACT reason why I hadn’t been contacted.

“Vicky,” she said. “If you help their pupils to feel more confident driving, they won’t need as many lessons and the driving instructors will lose a lot of money.”

It all made perfect sense now. As far as I could see, driving instructors wanted to keep their pupils in a state of driving anxiety for as long as possible – because while they were busy feeling nervous and not very confident, the driving schools could make a shed load more money.

So, forget the driving schools – here’s my direct approach – if you are learning to drive and want to feel more confident, or if you have been driving for a long time but seem to be feeling more and more anxious about busy roads and motorways, please check out how BWRT might be able to help you feel relaxed and calm behind the wheel.

Unfortunately, the free offer has now expired but for the first 5 people that contact me I will shave 20% off my regular price.

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Hypnosis for Anxiety

Vicky — Mon, 27 Aug 2018 13:23:18 +0000

Living with Anxiety

It’s perhaps not surprising that more and more people are suffering from anxiety than ever before, which is why learning about hypnosis for anxiety may be just the answer you need, but haven’t considered in the past.

When you think about it, we are bombarded with terror, scandal, destruction and doom every time we open a newspaper or put the news on. This information goes into our minds as data and helps us to make sense of the world we are living in.

Therein lies the problem. Most of the stuff we hear about doesn’t directly affect us and yet we end up worrying about it. Even worrying about our own problems or the things we do have some control over really doesn’t serve any useful purpose either. Worrying solves nothing and can make us feel really bad.

We can lie awake worrying about things that have happened in the past or even things that haven’t happened yet. When our sleep starts to become affected then we feel even worse. Hypnosis for anxiety can actively work with the subconscious part of the mind to change our thought processes so that we can gain a greater control over our lives and develop new ways of thinking and behaving.

Should you see a doctor first?

Sometimes anxiety can be caused by a physical condition, so it’s useful to speak to the GP to get the all clear, or necessary treatment. If the problem isn’t physical, but is due to our own negative thought processes, then anti-anxiety tablets may be prescribed. These can be in the form of SSRI’s, the same drugs that are prescribed to treat depression. The downside to taking medication for anxiety is that, although symptoms may feel better, there is the risk of unpleasant side effects.

Other types of medication include Benzodiazapines (often referred to as tranquilisers). These slow the whole nervous system down and can cause brain fog, blurred vision, confusion and memory problems. In the short term they might be useful, particularly if you are suffering from panic attacks, but relying on these for a longer time may not be the best option, particularly as they can be highly addictive.

Natural Options

There are many coping strategies that can help people who are suffering from anxiety and most rely on some form of relaxation. The main antidote to anxiety is simply to stop thinking negative thoughts and start concentrating on positives instead. I know that sounds easy, but anyone with anxiety will tell you how difficult that can be. The reason it feels difficult is because the brain has switched into survival mode. This is why a course of hypnosis for anxiety can really help.

Hypnotherapy, particularly the solution focused approach that I use, works to change the way people respond so that they regain control and can move forward feeling calm and positive. Working in this way can help people to switch their brains back into normal mode, where they can be positively focused on life and find a level of comfort and safety once more. Hypnosis for anxiety can be very effective because it encourages us to relax and feel more peaceful. When we are feeling calmer then we can cope with life’s stresses in a much more effective way. Things that we were finding threatening become less so, which means we have a much greater sense of freedom and liberation, enjoying things that we used to be able to do.

Life can become more and more limiting as we worry about so many more things that can go wrong, so it’s a good idea to get help sooner rather than later. Hypnosis for anxiety can be given in my therapy room In Hinckley, Leicestershire, Burbage House Clinic or at the CW Therapy Rooms in Kenilworth. If you live further away I can also arrange sessions through Skype or Messenger, so that you can receive treatment in your own home, feeling safe and comfortable.

Alongside hypnosis for anxiety there are other ways that people can start feeling better. Here is my top ten list, although not listed in order of importance:

Stop listening to bad news
Don’t watch horror films
Think of three things to be grateful for every day
Be kind to yourself in words, thoughts and deeds
Practice mindfulness – when you notice you are thinking something negative bring yourself back to the moment and concentrate on the here and now
Watch comedy on the television
Take some exercise, even if it’s just a walk around the block
Practice smiling
Daydream about something nice, whether it is a past memory, something imaginary or something you can look forward to in the future.
Spend some positive time with friends

If you would like to experience a hypnosis for anxiety treatment, please get in touch for a free initial consultation. I can chat to you about how I work, what to expect in a session and I can also answer any questions that you may have.

Tel: Vicky on 0797 054 0389 or email: tranceforachange@gmail.com

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Exam Stress and How to Beat It

Vicky — Fri, 18 May 2018 14:47:25 +0000

It’s the time of year when a lot of school children and college / university students are studying for their exams and it can feel like the pressure is on. All of the preceding years of learning come together in an intense, and often challenging, period with study and revision being foremost in people’s minds.

Sometimes the pressure is so great that the mind can’t take it. Frazzled nerves, irritation, upset stomachs and even full-blown panic attacks can occur. Academic pressure is reported to play a part in around 96 student suicides each year around the April / May time, when exams are looming.

These tragic events should never be allowed to happen. Below, I have compiled information and advice, together with a free giveaway, to help students put their studying in perspective and to get the best out of themselves during this time.

Why does it sometimes feel hard to remember things?

When our anxiety levels go up, the brain switches from its intelligent, logical and reasoning part and slips into the primitive, emotional part. This is the part of the brain that controls our chemical responses too, which means our systems can become flooded with cortisol and adrenalin. These chemicals work to get us ready for a fight or flight situation. They help us to attack or defend ourselves when we feel under threat. However, they are of no use when we are trying to focus and concentrate.

When we are in this part of the brain our learning processes are limited. We can’t memorise and revision is impossible.

Useful Tips

So, what can we do to help ourselves, or those around us, to actually feel calmer so that studying is easier?

Anxiety is caused by negative thinking. If we are constantly worrying that we might get bad grades this will just make us feel worse. Sometimes it’s all too easy to forecast the future in the worst terms possible. We can imagine that our exam results will be terrible and then start worrying about all the knock-on effects of that, projecting doom and gloom way into the distant future.

If we find ourselves imagining the future, we should pretend that we are doing really well.Imagine feeling calm and relaxed in the exam hall. Notice what it would be like to be there and feel really comfortable in that situation. Imagine the answers coming easily and visualise all the positive things that you can think of, including your success.

A good way to lower anxiety is to focus on our breathing. If we make our out-breaths longer than our in-breaths we will naturally relax more and calm down. When we are anxious our heart rate increases so that more oxygen is pumped around the body and to the muscles, in case it’s needed for a physical response. To counter that, when we increase the amount of carbon dioxide in the bloodstream it will lower those anxious feelings. Try breathing in for the count of 3 and out for the count of 5, or breath in for the count of 5 and out for the count of 7. Do this at your own pace and at a rate that is comfortable for you.

Sometimes, when we don’t feel that we are remembering the facts and figures that we need, even though we are revising for many hours, it’s easy to think that we should be studying harder. What we really need to be doing is turning off for a little while. Always take regular breaks when revising. Stretching our legs and going for a walk is a good idea – it also helps to reduce the build-up of cortisol, which will automatically help us to feel better.

Research also shows that actually doing nothing for around 15 minutes after studying boosts our recall. This means going to lie down in a darkened room, without distraction. So, no phones or TV, just silence.

Ancient Greek scholars would wear sprigs of rosemary because they believed it would improve their performance in tests. Latest neuroscientific research shows that the chemicals in the rosemary plant do appear to help our cognitive function. Rosemary oil could be used, or the plant itself. Simply breathe in the aroma of rosemary for a brain boost.

It really goes without saying that sleep is absolutely essential and can help improve our memory and concentration. Although it’s very tempting to stay up late revising, all that mental activity just foggies the brain up. When we sleep, neurotoxins are cleared away, which is an extremely important process. This is why we are more alert and responsive after a refreshing sleep.

Omega 3 fish oils contain chemicals which are known to boost brain function. Make sure you are eating fish or taking supplements in order to give a supercharge to your memory and mood.

There are many different products on the market that suggest they can help you with studying.Some such products include binaural beats and brainwave entrainment products.

For the first 25 readers, I will give away my Learning and Concentration Binaural Beat track which is enabled with a 10 hz Alpha frequency, to improve learning and concentration. Simply email me at tranceforachange@gmail.com and I will send a download link to you.

Find a local therapist who can give you a relaxing treatment of your choice. I work with solution focused hypnotherapy and also BWRT, helping lots of people to feel calm, relaxed and confident. Here is a testimonial below, how one single session of BWRT helped a young lady with her exam worries. Maybe it could help someone you know too?

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How to beat Insomnia and Sleep Problems

Vicky — Tue, 10 Apr 2018 10:37:44 +0000

Insomnia

We all experience the odd restless night’s sleep and notice how tired and drained we feel the following day. Usually, we can enjoy a better sleep the next night and catch up on our sleep deficit. For some people, however, sleep becomes a torment – we long for it, desperately seeking that rest, only to find there’s no relief.

Insomnia affects people in a few different ways:

Waking up too early in the morning.
Waking up several times in the night.
Lying awake when first going to bed, taking hours to get to sleep.
Tired in the daytime but unable to nap.

In a busy world sleep is often considered less important than all the other things we need to do. We want to cram as much as we can into our days and can even feel guilty for having the odd lie-in. But sleep is absolutely essential to maintain our health and feelings of wellbeing and should be high on our list of priorities.

While we are asleep neuro-toxins are flushed out of the brain. We can imagine that this is when the cleaners are busy at work, just like a Molly Maid service, removing all the excess toxins that are produced during our daily mental activities. This process is essential to prevent nerve damage in the brain areas.

It’s recommended that adults should, on average, aim to sleep between 7 and 9 hours per night. Children sleep more, needing anywhere from 9 to 13 hours a night and babies can sleep as much as 17 hours per day.

As reported in the Daily Mail (Tuesday, 10^th April 2018), hypnotherapy can be a very effective way to help people restore healthy sleeping patterns. It can calm the whole system down and help to alleviate concerns, anxieties and worries.

Sleep researchers conducted surveys, asking people who slept well what they thought about prior to falling sleep. The universal answer was “nothing”. The same question was asked to insomniacs, and their replies were “everything”. Hypnotherapy helps by reducing stress levels and helping clients to focus on the positive things in life so that sleep comes easily and naturally.

The positive suggestions that are given to the subconscious mind can help to install new behaviour patterns. Once we get into the habit of sleeping better again our natural circadian rhythms take over and restful sleep is restored.

The effects of sleep deprivation

Sleep deprivation can have a wide range of negative effects, affecting our judgement, co-ordination, concentration and reaction times. In fact, it can often leave us feeling as if we are drunk and unable to think properly.

These effects include:

• Reduced immunity leading to more infections, colds etc.
• Weight gain
• Concentration and memory problems
• Increased risk of diabetes, heart disease and other health problems
• Inability to cope with stress.
• Irritability and moodiness
• Depression and low moods
• Fatigue
• Lack of motivation
• Impaired motor skills, leading to clumsiness and accidents
• Reduced creativity
• Difficulty in solving problems and thinking properly

Lack of sleep and weight gain

When we aren’t getting enough sleep, we can crave sugary foods, which give us a quick energy boost. The reason for this is down to two hormones in the body that regulate our feelings of fullness and hunger. The first hormone is called Ghrelin. This stimulates our appetites. The second hormone is Leptin, whose job it is to send signals to the brain to tell us when we are full.

When we aren’t sleeping enough our Ghrelin levels go up, which means we feel hungry and want to eat more food. The Leptin levels decrease, so that we don’t feel satisfied and want to keep eating. The less sleep we have, therefore, the more food you will crave.

Tips to help restore sleep

• Have a warm bubble bath before bedtime, put a couple of drops of lavender essential oil into the water.
• Dim the lights in the evening, using a low wattage lamp or even candlelight. This will help your own body’s natural circadian rhythm.
• Avoid alcohol or caffeine drinks before bedtime.
• Keep screens out of the bedroom. Monitors and phones etc emit a blue ray light, which promotes wakefulness, just like morning light.
• Switch bulbs in your bedroom to a red ray light – amber or warm tones, which mimic the sun going down.

• Avoid eating large meals late at night. If your body is busy digesting food it’s working too hard.
• Try black-out curtains in your bedroom.
• Ensure adequate ventilation. Rooms that are hot and stuffy are difficult to sleep in. If you sleep with a small window ajar you will also wake up feeling refreshed.
• Organise regular bedtimes and morning wake-ups for yourself so your body gets into a routine.
• If your mind is racing, keep a notebook near the bed. Write down the things you are thinking about and tell yourself firmly that you will deal with them in the morning.
• Give yourself “worry hour” and get into the habit of ignoring anything on your mind outside of that time frame.
• Put lavender drops on your pillow case.
• Do progressive relaxation of your body, starting with the muscles in your head and working down.

If you would like to try hypnotherapy to help you calm your mind and restore wonderful, restful sleep, please get in touch. Vicky Tunaley, tel: 0797 054 0389 or for more information, please visit my website at www.tranceforachange.com

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Marmite and Anxiety

Vicky — Fri, 09 Mar 2018 19:11:13 +0000

So, whether you love or hate Marmite – and what a wonderful piece of advertising that is – it turns out that Marmite has been found to reduce anxiety.

It’s true – if you pop a yeast based spread (YBS) like Marmite, on your toast in the mornings then you will experience less anxiety and stress than those who didn’t.

Unfortunately, if you suffer from depression it’s not going to help though.

The reason why it’s thought to be so good are the B vitamins that it contains. B6, B9 and B12 help to regulate the neurotransmitters in the brain that control our moods.

Yipee!

Whilst Vitamins B6 and B9 are commonly found in a variety of foods, B12 is mostly found in animal products so if you are vegan or vegetarian Marmite could be particularly important for you.

I have to say that whilst I don’t love Marmite it can be pretty nice when spread thinly. One of my favourite meals is cheese on toast spread with a little Marmite and butter on top after it’s been toasted (definitely not before). It’s delicious and I recommend everyone who loves Marmite experiments with this.

So, if you’re feeling a little jittery… you know how to give yourself a nutritional boost.

List of Foods Containing B6

Turkey breast
Grass Fed Beef
Pistachio Nuts
Tuna
Pinto Beans
Avocado
Chicken Breast
Black Strap Molasses
Sunflower Seeds and Sesame Seeds
Chickpeas

(List information courtesy of Dr Axe.)

List of Foods Containing B9

Garbanzo beans
Liver
Pinto Beans
Lentils
Spinach
Asparagus
Avocado
Beets
Black-eyed Peas
Broccoli

(List information courtesy of Dr Axe.)

List of Foods Containing B12

Beef liver
Sardines
Atlantic Mackerel
Lamb
Wild Salmon
Nutritional Yeast
Feta Cheese
Grass Fed Beef
Cottage Cheese
Eggs

(List information courtesy of Dr Axe.)

Do you....

Love Marmite? 61%

Do you....

Hate Marmite? 39%

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