Hypnotherapy

A few years ago I heard a track playing on the radio…

“Walk tall…walk straight…and look the world right in the eye”.  The lyrics resonated with me, and the catchy tune has stayed at the back of my mind ever since, although, for several years since I first heard it, I remembered it as “Walk tall…walk high…”.  Both versions work, and carry the same message.  Written by songwriter Don Wayne, it was a UK hit for Val Doonican in 1964 and, a year later, a US hit for Faron Young.  The lyrics carry an interesting story; a mother is passing on her wisdom to her son, encouraging him to exude confidence  and pride, and hold his head up high.  Although he initially strays from the path of virtue, he eventually remembers the message and takes notice.

There’s a lot of truth in those lyrics.  If you stand tall and engage eye contact you will look confident.  The photo shows me as a dancer many years ago, feeling very nervous before dancing in front of a large crowd of approximately 200 people. Normally quiet and not very confident, I smiled at my audience, lifted my head, strode forward and danced…somebody later approached me and asked about joining our dance class…

So how can we appear more confident?

• A smile is always a winner.  It doesn’t have to be a big, fake grin; the half-smile (sorry, I know I keep mentioning it, but it’s a good technique) is absolutely fine.  Just turn up the corners of your mouth to form a small smile – as well as looking more confident, it will send a message to your brain that you are relaxed, and you will also look more approachable and in control.
• Engage eye contact and use the 60/40 rule; look the other person in the eye for approximately 60% of the time or, if that feels uncomfortable, start by focusing on a spot close to their eyes.  Eye contact shows interest and engagement in what the other person is saying but remember not to fix your gaze – it can feel intimidating.
• Keep your chin up and look ahead, rather than downwards – this will show interest in the other person and your surroundings.
• As the lyrics say, walk tall…keep your back straight and your shoulders pulled back.

“Believe in yourself and all that you are.  Know that there is something inside you that is greater than any obstacle”.           Christian D. Larson

Now, let’s take a step forward and look at how we can actually feel more confident…

Focus on your strengths and remind yourself of what you have achieved.  Challenge your negative thoughts – recognise them for what they are, and consciously reframe for a more positive outlook.  We can usually reframe other peoples thoughts more easily than our own as we apply rational logic to what they are saying, rather than having an emotional investment.  I have learnt to recognise and challenge my own negative self-talk; I now know how the brain works, and am aware that my negative self-talk comes from the negative emotional primitive mind (which automatically thinks worst case scenario) rather than the rational left pre-frontal cortex.

Wear something which makes you feel comfortable – I don’t just mean something that feels relaxed, I mean something that suits your body shape, and which you know fits well and looks good on you.  If, unlike me, you are comfortable with wearing heels – rock them!  Wearing red can make you feel more confident; it is a powerful colour which can exude command.  Blue conveys trust, reliability and credibility.  Wearing black or navy blue exudes authority, confidence and sophistication.  If you don’t feel comfortable wearing an outfit in a particular colour, use that colour with accessories, a tie or shoes.  I’m not entirely comfortable wearing bright or “strong” colours but I use them with accessories. I’ll share a secret with you; I’ve been collecting handbags for about twenty years some are branded, some are designer and some have just caught my eye.  The purple raffia bag in the photo makes me feel positive as soon as I pick it up, and it gets more comments and compliments than the rest of my collection put together!

If you are giving a presentation you will feel more confident when you know your subject, and you know that you are well prepared and well researched.  Remember, questions are for people to gain more information, not to trip you up.  And remember to smile at your audience!

Look after your own wellbeing – introduce a bit of fruit into your diet…take on some exercise…set a sensible sleep plan…engage with friends and family…step out of your comfort zone and take on a new challenge, such as voluntary work or a new skill or activity – this can increase your sense of self-esteem, confidence and will produce feel-good serotonin.  Set small small goals to reach your challenge, and celebrate achieving each goal.

Social Anxiety can feel tough – it’s more common than you may think.  Although I’m more confident now, there were times when I used to dread social events because I never knew what to say to strangers.  I found having a couple of subjects lined up helped me.  Quite often, people wait for somebody else to speak first.  When I lived in Wales, everybody spoke to everybody; at the bus stop…in a shop…on the train…there were no barriers.  When I returned to Sussex I noticed a marked difference; people would speak…as long as I spoke first.  I realised that being the first person to speak made me feel confident.  Another thing to consider is that nearly everybody likes compliments.  Find something complimentary or positive (as long as it’s genuine) to say to at least one person wherever you go.  You can usually find something good to say to anybody.  Saying something positive to somebody will have the effect of making you feel good, which is empowering – and, if they have had a bad day, it may just be that bit of brightness to lift their day.

I hope you have found my blog interesting.  Solution-focused hypnotherapy can help you to develop your confidence by helping you to identify and work with your strengths, while quietening down any negative self-talk.  If you would like me to help please do contact me.

07375 122742

debbie@backontrackhypnotherapy.co.uk

 

 

 

 

My very dear Welsh friend, Yvonne, was very proud to be, in her words, “the only person in Wales who can’t sing!”  She could sing – very loudly and very confidently – just not in the same pitch, tone, or key as everybody else.  But she loved to sing during karaoke evenings, even though she knew she probably wouldn’t be invited to join any Choirs.  She laughed along with her friends, audience members became new friends, she had a great time and she gained all the benefits from singing that other singers gain…

I sing with three Choirs; two Church Choirs and a Community Choir.  I taught myself to read music and, because I don’t think I can hear rhythm, I do a lot of beat-counting.  I suspect my enthusiasm outweighs my talent, but, for me, singing is pure joy, and I’m going to share why…

So…what are the benefits?

• Singing increases the number of positive neurotransmitters in the brain, releasing feel-good chemicals – endorphins, serotonin and dopamine.  I also believe that the right song can also trigger oxytocin – the love chemical
• Singing is perfect for reducing anxiety and stress.  Even just singing along to the radio on the drive home from work after a busy day at work will help to reduce stress
• Singing can help with improving lung function; breathing for singing increases use of muscles around the ribcage as well as improving lung capacity
• Singing is a good cognitive workout as it engages both hemispheres of the brain, with focus on memory, concentration and creativity; we may be reading the music (or at least the words!), remembering the tune, listening to the timing and adding dynamics to the notes – quite a multitask but it usually all falls into place
• There may be a particular song, whose melody and lyrics resonate with you, and singing along to it can release memories or deep emotion
• Learning to sing, or developing your singing, is a skill you can set yourself as a challenge; as well as practising singing in tune, you can learn to read music and you can develop your controlled breathing
• Most of us can sing.  Clinical Amusia (the term most used to describe the phenomenon of being unable to perceive and produce music) is mainly a congenital impairment, and not common, so it follows that the vast majority of us can learn to sing in tune – Yvonne was the exception but she didn’t care, and just carried on singing anyway.  You don’t have to worry about singing the highest Soprano notes, or the lowest Bass notes; there are different voice parts to suit vocal ranges and there will always be songs that work with your vocal range.

“The only thing better than singing is more singing”                                                                                                                                             Ella Fitzgerald

Lets now take a step forwards, and look at The Benefits of Joining A Choir;

There are Choirs in every neighbourhood, for every level of expectation, ability or confidence; Community Choirs, Church Choirs, Chamber Choirs Choral Societies, Rock Choirs…most, in their own way, “perform”  to an audience or Church congregation, which can be an amazing self-confidence boost, not to mention the “high” afterwards, when it has gone well.  Take your time finding a Choir you feel comfortable with; the right Choir and Choir Director can make the difference between the Choir being enjoyable…and being a life-changing experience.

Community Choirs focus on enjoyment and singing a wide repertoire of well-known songs that most people will recognise.  Most Community Choirs don’t audition singers, with everybody being welcome, and it doesn’t really matter if you aren’t experienced as you can just follow the singers around you – we’ve all been there!

Chamber Choirs and Choral Societies tend to sing more formal pieces, such as Requiems, to a very high standard.  Emphasis is on accuracy and professional-standard presentation, and it is helpful to be able to read music, and be “tuned in” to timing and listening to other voice parts.  They may require an audition or at least a “voice check” to ensure that you are singing in the correct vocal part for your voice.

Church Choirs tend to sing mainly Hymns and Anthems, which range from Baroque to Modern.  Again, being able to read music, and listen to other voice parts, is helpful.  I can’t hear rhythm, but I do a lot of beat counting, so I just about get away with it!

Although different types of Choirs have different objectives, they all have common ground.  Research (Clift, S, et al, 2010) has found that Choral singing can greatly contribute to our wellbeing.  Synchronising our singing voice with other voices enhances social bonding and, being a shared interest, it encourages conversation, friendship and a sense of shared achievement.  It can also be a great boost for confidence and self-esteem – learning the notes, getting timing right and singing how the conductor wants the music to be sung is quite an achievement!  If you’re not  too confident speaking to new people, you can focus on your singing – the social bonding will develop in time.  If you’re not too confident singing, start off quietly and just sing what your neighbour is singing!

A few years ago I sang with a Choral Society; the sound of nearly a hundred voices singing the first few notes simultaneously was, for me, like a plane roaring along the runway, and is a memory I will never forget.

Singing can be good for health, wellbeing, morale, lifting mood, bonding, relaxation, friendship, self-esteem, self-confidence, finding a sense of purpose, learning new skills and producing those all-important feel-good hormones.  Just something to think about…

www.backontrackhypnotherapy.co.uk

 

Resource Reference

Clift, S et al (2010), Choral Singing and Psychological Wellbeing, available at: https://researchgate.net

Most of us have done this at some time…left our homework until last thing on Sunday evening?  Avoided that all-important task until the last possible moment before, or just after, the deadline?  Saved a daunting-looking project for another time when (if it doesn’t miraculously disappear) we will have more inspiration and it will be more manageable.

Research (Ferrari J, Diaz-Morales J, 2014) suggests that 20-25% of Adults, and over 75% of Students worldwide are procrastinators.  The website verywellmind.org defines procrastination as:

“The act of delaying or putting off tasks until the last minute or past their deadline”.

So, isn’t it just another term for laziness?

Contrary to what we might think, it isn’t laziness.  No, it goes deeper than that.  Procrastination can often be linked to anxiety, depression, low self-esteem, ADHD and OCD.  It can also be linked to stress – people who procrastinate can have high levels of anxiety and/or stress and, because they may also procrastinate over seeking medical help, they can create a vicious cycle of putting things off and suffering ill-health.  Studies (Sirois, 2023) indicate that our stress levels are elevated as a result of procrastination.

Types of Procrastination

Procrastination is widely regarded as a self-defeating behaviour pattern.  Researchers (Zohar et al, 2019) suggest two types:

• Passive Procrastinators, who delay tasks because they struggle to make, and act on, decisions
• Active Procrastinators, who deliberately delay a task because working under pressure challenges and motivates them

So why do we procrastinate?  There are several reasons:

Lack of self-belief – If we don’t have enough faith in ourselves to believe we carry out a task successfully we are more likely to not complete the task, or even to start it

Anxiety – anxiety or fear may drive us to avoid a task, such as a medical appointment.  The more we fear a task, the more we are likely to delay it.  This may increase our stress level, which may than add to our ill-health.  Procrastination with exercise and changing to healthier eating can lead to hypertension and cardiovascular disease

Peer Pressure – Anxiety about other people’s opinions and feedback may influence us in delaying the completion of our task.  And we may bow to peer pressure to do a preferred alternative activity when we should be completing our task

Environmental distraction – most of us now have access to social media, and there is always the temptation to divert online to interact, or to play a quick game (and one more…and one more…)

Cognitive Distortion – sometimes we may mis-calculate or underestimate the time needed to devote to a task, or we may believe that we need to be more inspired, or in a better frame of mind…which may occur at a later date

Present Bias – Studies (Phelps, E, Pollak, R, 1968) have identified the Present Bias phenomenon, which could be a factor in procrastination.  It means that we tend to be more motivated by immediate gratification or rewards than we are by long-term rewards

Perfectionism – Some people delay completing a task because they believe they won’t complete it to their perceived high enough standard, believing that if they delay it, inspiration will miraculously happen later

Loneliness – Sometimes we associate challenges with being alone or with rejection.  When we don’t have to be accountable to other family members or friends, it’s easy to fall into the mindset of “I can do what I want, when I want to do it and however I want to do it.  And if I don’t want to do it, I don’t have to”

ADHD – People with ADHD (Attention Deficit Hyperactivity Disorder) may have the additional challenge of a reduced attention span, or hyper-focus on other preferred activities

Ways to Self-help

• Break up the task.  Break it down into smaller, more manageable chunks that can be addressed gradually.  Pace yourself in a way that is realistic and manageable for you
• Challenge and Reward.  Set the challenge of completing a certain amount each day, or maybe a set time to complete the whole task.  Set a reward so that there is motivation to complete the task
• Set the Environment.  For the Students in the family, find somewhere quiet, or without obvious distractions.  You can adjust the room temperature so that you are not distracted with being too hot or too cold.  Switch off devices linked to social media so that you are not disturbed.  Seating can help with posture and correct screen positioning can avoid eye strain.  Background music or noise-cancelling headphones may be helpful
• Planning Resources.  Make use of resources such as post-its, flow charts, time-mapping, timers and electronic diaries.  Software can help; The Trello and Asana apps are good for project management, and Google Calendar is good for reminders
• Self-Care – Its ok to take breaks, to avoid overwhelm.  Maybe set a timer for half-hourly or hourly slots, followed by a 15 minutes break.  If you have a mental health concern, seek medical advice rather than ignore it.  And don’t forget to follow up health check-up invites
• Build Community Ties – Try a new activity, or volunteering, where there is  a sense of structure, others are relying on you, and where you need to be in a specific place at a specific time

Solution-Focused Hypnotherapy can help with addressing root causes such as anxiety, depression or low self-esteem, reframing negative thinking, and working towards reduced anxiety or stress, increased self-belief, positive thoughts and manageable goal-setting

If you would like me to help, please get in touch.

debbie@backontrackhypnotherapy.co.uk

 

 

Resources

Cherry, K, (July 2024), What is Procrastination?  Why we keep putting things off, despite the consequences, available at: https://www.verywellmind.org

Frye, D (Reviewer), (May 2025), Loneliness Makes Us Procrastinate, available at: https://www.psychologytoday.com

 

 

I was first introduced to the benefits of journaling when I decided to refresh my Pet Bereavement Counsellor training.  This time around, the training was more holistic and included therapies such as mindfulness, breathing exercises and journaling, which are now universally accepted and applied across helping modalities.

Studies (Sohal et al, 2022) show that time spent journaling about our strongest thoughts and emotions can lead to a reduction in the sick days we take.

Further research (Lam et al, 2018) (Baikie and Wilhelm, 2005) suggests that journaling can help us to accept, rather than challenge, our experiences, leading to fewer negative emotions in response.

So what exactly is journaling?

Journaling is the practice of recording your thoughts, feelings, emotions and reactions; this provides a way of processing, and reflecting on, events.  It can provide a track record of how you are processing a particular personal event emotionally or physically, which can be especially useful at a later date, when you can look back and see how you have progressed.  Gratitude journaling is a way of engaging positivity by recording what has been good, or has worked well.

Practically any event or experience or emotional journey can be journaled; this is your private space for observations, letting out emotions and charting your journey.

Here are some of the benefits of journaling

• Physical, cognitive and emotional benefits of journaling include improved mood, lowered blood pressure, improved liver and lung function and fewer depressive symptoms
• Journaling can be beneficial for individuals suffering from anxiety as it encourages acceptance of negative emotions, and a more helpful emotional response to stress
• Gratitude journaling can reduce symptoms of depression.  It can also release feel-good chemicals such as dopamine and serotonin
• Journaling can reduce the impact of stressful events.  Studies have shown that journaling thoughts and emotions relating to stressful events is linked to a reduction in mental distress
• Journaling can help us to view a stressful situation objectively; we are viewing the situation rather than being inside it
• Research (Sohal et al, 2022) suggests that journaling can help with the emotional trauma associated with PTSD

It can be quite a challenge to start expressing, and recording, our innermost thoughts – but many people find it cathartic to release their pent-up emotions.  Journaling can be done electronically, or on the phone, but, for optimal benefit, I would suggest buying a specific journal for your journey…one you like the look of, or which has a pleasant sensory feel.  Set aside a specific pen, and maybe put the kettle on first, so that you create a positive ritual.

The Brain Response during Journaling

During journaling the pre-frontal cortex (the rational part of our brain that looks at issues objectively) activates while, simultaneously, the amygdala (that part of our limbic system that is responsible for the “fight/flight/freeze” stress response to issues) is calmed.  This ties in beautifully with Solution-focused Hypnotherapy; I will work collaboratively with my Client to engage positivity, and to resolve negative emotions and move forwards.

If you would like to find out how Solution-focused Hypnotherapy can help you to move forwards, just get in touch to book a free initial consultation.

 

www.backontrackhypnotherapy.co.uk

 

 

Resource Reference

Sutton, J, Ph.D, (14 May 2018), 5 Benefits of Journaling for Mental Health, available at: https://www.positivepsychology.com/journaling

 

 

When I fractured my ankle a few months ago I was confined to staying at home, recovering from surgery and not able to put any weight on my foot.  I craved three things; cheesy crisps, strawberry ice cream and woodland walks.  A friend posted cheesy crisps through my letterbox and I found some strawberry milk shake in a cupboard, but I desperately missed my woodland walks…

Let me  outline the benefits of being outside, particularly walking in woodland – you’ll see why I worked hard to get my mobility back so that I could get outside and back to walking…

• Daily exposure to sunlight helps to regulate the sleep/wake cycle, which leads to better sleep.  Early morning sun exposure is particularly good with helping with sleep
• Regular walking will improve physical health.  You can pace yourself and start with small targets, gradually building stamina and duration
• Taking a break on your own will give you a breathing space to gather your thoughts and relax.  Most of us have moments when we just want our own company for a while
• Its free!  No gym membership or expensive gear required, and no sense of competitiveness with other people.  Just sensible walking shoes and a water bottle
• Just fifteen minutes outside will give you a healthy dose of vitamin D.  This vitamin supports bones, blood cells and the immune system.  It also helps the body to absorb calcium, phosphorous and other minerals
• Being outside can connect you to other people.  If you prefer your own company, that’s absolutely fine – save your talking energy for walking!  If you want to meet people, there are several walking groups operating locally, with all levels of fitness, and covering interesting but manageable walks.

The magic of woodland walking

 

There’s something almost magical about connecting with trees and nature. Trees are the largest plants on the planet and they provide us with clean air, converting carbon dioxide to oxygen through photosynthesis.  Through their absorption of carbon in urban areas, trees help to clean the air.  They also absorb nitrogen oxides, ammonia, sulphur dioxide and ozone.   A report from the London I-Tree Eco Project (2016) found that London’s trees remove 2241 tonnes of pollution every year.

• Breathing in this clearer air can improve lung function, while the increased oxygen levels can be invigorating, leading to increased energy levels and mental clarity
• Walking in a woodland environment can help your immune system.  Trees release airborne phytocides to protect themselves from insects; when we inhale these phytocides they increase our white blood cell activity which is involved with boosting the immune system to fight infections
• Woodland walking can have a calming effect on the cardiovascular system, helping to lower blood pressure and heart rate.  This may be due to a reduction in cortisol – the stress hormone which is more prevalent in our more stressful urban environment
• Woodland walking can improve mood  and reduce the symptoms of anxiety, stress and depression
• The woodland environment can boost cognitive function; being in this relaxed and energising environment can allow the brain to rest, reset and rejuvenate, which leads to greater mental clarity
• To promote emotional balance, try engaging grounding while walking through woodland; listen to the sound of the wind in the branches and the rustle of the leaves…the gentle rippling of a flowing stream…observe the sunlight dappled through the branches…breathe in the scent of the trees…it all helps to calm the mind and promote a sense of peace

As Solution-focused hypnotherapists we look to elevate positive neurotransmitters; the combination of exposure to natural light, physical activity and the calming woodland environment can play a significant part in increasing these neurotransmitters and producing those wonderful feel-good chemicals such as endorphins, dopamine and serotonin.

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