Debbie McAvilley

One of the cornerstones of our Solution-focused approach is positivity; we aim, through positivity and engagement,  to activate the left pre-frontal cortex of the brain (that sensible, rational part that usually navigates through life calmly and comfortably) and to release lots of feel-good serotonin, endorphins and reward-inducing dopamine.

So let’s have a look at some ideas for boosting positivity:

20 Instant boosts

• Connect with somebody who makes you feel positive.  In person…via zoom…telephone…write a letter…email…
• A small bunch of flowers can brighten any room…
• Do something positive for somebody…even just pay them a compliment
• Have a long soak in the bath…
• De-clutter a room…
• Go for a walk…engage with nature and take in vitamin D at the same time…
• Play your favourite music…and sing along…add your own harmonies
• Get lost in a good book…or film…
• Exercise…move your body… move in time to music…do a few arm or leg exercises…
• Wear something you feel comfortable in…
• Close your eyes and think about three things that have been good during the last few days…
• Try a breathing exercise, such as boxed breathing…breathe in for a count of 6…hold for a count of 6…breathe out for a count of 6…hold for a count of 6…
• Have a good stretch…some yoga poses, including child’s pose and downward dog, can boost mood
• Watch a funny DVD…or a you tube clip…
• Snuggle up with something sensory, like a soft throw or a blanket…
• Make plans to start a new activity…learn a new language…learn a new skill…
• Eat a small chunk of dark chocolate…
• Try the half smile…just forming a small smile will send signals to your brain that you are feeling positive…
• Start making plans for something to look forward to in the next few days…
• Relax with a cup of herbal tea…

Mood boosts for the next few weeks

• Houseplants can improve air quality as well as boost mood.  I’ve had a roomful for over a year and, if I can keep them alive and growing, then anybody can…spider plants, ivies and peace lilies can also filter out toxins…
• Try growing a fruit pip…that moment when we see the first sign of a shoot can be magical…
• Think about volunteering…it’s sociable and it’s good for self-esteem…
• Keep a journal…this can help with processing emotions and releasing stored feelings…
• Introduce mood-boosting nutritious food including oily fish, eggs, walnuts, bananas and pumpkin seeds…all beneficial…
• Implement your new activity…the activity you’ve already been thinking about doing and haven’t yet started…
• Adjust your sleep pattern so that you are getting enough sleep…including deep Rapid Eye Movement sleep…

Even just adjusting your sleep pattern can help to reduce stress…which will reduce anxiety…which will boost positivity.  As a Solution-focused hypnotherapist, I can help you to improve your sleep and reduce stress and anxiety.

We all need a good night’s sleep – sleep is crucial for helping the body to rest, restore and rejuvenate.  Health benefits include better weight regulation, reduced stress, improved cognitive function and reduced risk of issues such as heart disease and diabetes.

Adults aged from 18 to 65 years need an average of 7-9 hours sleep every night, while adults aged 66 and over need 7-8 hours.

However, we don’t just need sleep; the quality of sleep is crucial too.  Did you know there are different stages of sleep?  Split between NREM (non-rapid eye movement) and REM (Rapid eye movement)

Stage 1 NREM – this is where the body transitions from being awake to being drowsy and starting to fall asleep.  During this stage brainwaves and muscles start to slow down.  There may be muscle jerks and a sense of falling

Stage 2 NREM – this is associated with light sleep.  At this stage eye movements stop, brainwaves become slower, the heart rate slows and body temperature decreases

Stage 3 NREM – this stage is known as slow-wave sleep.  At this stage blood pressure falls, breathing slows down and body temperature drops further.  Sleep is deeper, with no eye movement, and decreased muscle activity.  It is at this stage that some children experience bed-wetting or sleepwalking

Stage 4 REM – this stage of sleep is very active, and is characterised by intense brain activity.  Brainwaves are fast, breathing becomes more rapid, irregular and shallow, eyes move rapidly and muscles become temporarily paralysed.  The heart rate and blood pressure increase.  This is the stage where most dreams occur.  This is also the stage where the brain works to move issues from the emotional primitive mind to the more logical pre-frontal cortex, where they can be processed in a more logical, and less emotional, way.

So what can we do to improve our sleep?

Alcohol

Alcohol will not help to promote a good sleep routine.  It may help you to fall asleep initially but it is likely to wake you during the essential stage 4 REM stage

Diet

Foods to avoid from late afternoon include heavy, rich food (indigestion), spicy food (heartburn), caffeinated drinks (stimulants), sugary drinks (spiked blood sugar levels), large fatty meals (slows digestion), citrus foods (can cause stomach discomfort), chocolate (contains caffeine and sugar) and fried food (hard to digest and can lead to discomfort)

A sleep-promoting food ingredient to look out for is Trytophan.  This is an amino acid involved in the production of serotonin, which is attributed to sleep regulation.  Foods rich in trytophan include turkey, eggs, salmon, milk, yoghurt, cheddar cheese, apples, bananas, nuts and seeds, chickpeas, kidney beans and oats.

Trytophan’s effectiveness is enhanced when combined with carbohydrates, as they make trytophan more accessible to the brain.  A beneficial snack could be cereal with milk, or crackers with peanut butter.  Trytophan is also essential for overall health.  It assists with neurotransmission and, once ingested, combines with vitamin b6 and transforms into serotonin.

Breathing Techniques

Proper breathing techniques can lead to deeper, more restorative sleep.  Diaphragmatic breathing, where you breathe deeper into the belly, rather than shallowly into your chest, can help to calm the nervous system by strengthening the diaphragm, and reducing the need for oxygen and energy for breathing.

The 4-7-8 method (breathe in for a count of 4, hold for a count of 7, breathe out for a count of 8) can promote relaxation.  This technique was developed by Dr. Andrew Weil, and is based on ancient yogic practices.

Progressive Muscle Relaxation can strengthen and calm the nervous system, promoting peace and stillness; sit or lie down with your back and head properly supported…relax every muscle in your body…as you start, imagine each muscle going loose and limp…start by directing attention to your feet, allowing them to go limp…tense and release the muscles in your feet and ankles…enjoy the sensation of relaxation…work your way up your body, from your feet up through your calves, thighs, hips, stomach and up to your neck and shoulders…next, imagine the muscles in your chin, cheeks and forehead relaxing, moving to the top of your scalp…by now, your whole body should be relaxed…finish off with your mind, shutting your thoughts out of your awareness…

Enhance the sleep atmosphere

• soft lighting to create a relaxing atmosphere
• cotton, breathable sheets and comfortable pillows
• blackout curtains
• room temperature between 60 and 67 degrees fahrenheit (15.5 to 19.4 degrees celsius) to promote the body’s natural cooling process
• stop using devices (mobile, ipad, laptop etc) for at least an hour before going to bed

Herbs

I’m not a herbalist so I’m not going to recommend what to ingest, but I will promote lavender and hops.

Research (Fismer, Pilkington 2012) found that lavender contains linalool, a naturally occurring terpene alcohol, that acts on GABA receptors to reduce nerve excitation, anxiety and restlessness, while promoting sedation.  Regarding hops, research (Fukuda et al, 2021) involved participants drinking non-alcoholic beer; they reported improved sleep quality after 29 days.

During my dialectical behaviour therapy training, one of the coping techniques I was shown was the half-smile.  This involves relaxing your face and shoulders and slightly upturning the lips to form a small smile.  This will send a message to your brain that you are happy and it will boost your mood.  Studies have shown that when somebody uses a facial expression to enhance an emotion, their mood will start to align with the emotion that their face is communicating.

It will also have the added advantage that it will make you look more relaxed, more approachable and more confident!

Hello…welcome to my brand new website!

Over the next few months I’ll be adding posts, which will be a mix of neuroscience and health benefits.

Thank you for taking the time to visit.

Debbie x