Have you ever noticed how taking a few slow, deep breaths can make you feel calmer? Or why spending time in nature, laughing with friends, or singing can leave you feeling more relaxed? While these experiences involve many systems within the body, one important player is the vagus nerve.

Often called the body’s “superhighway”, the vagus nerve connects the brain to the heart, lungs, digestive system and many other organs. As the longest cranial nerve in the body, it plays a vital role in regulating the parasympathetic nervous system, commonly known as the “rest and digest” system. Understanding how it works can help us develop healthy habits that support both physical and emotional wellbeing.

What is the Vagus Nerve? 

The vagus nerve is the tenth cranial nerve (cranial nerve X). It carries signals between the brain and many major organs, helping regulate heart rate, breathing, digestion, immune function and aspects of emotional regulation.

Unlike the sympathetic nervous system, which prepares us for “fight or flight”, the vagus nerve helps return the body to a state of balance after stress. This process allows heart rate to slow, digestion to resume and the body to recover (Porges, 2007).

Why is Vagal Tone Important?

Researchers often refer to vagal tone, which describes how effectively the vagus nerve supports communication between the brain and body. Higher vagal tone has been associated with better emotional regulation, improved cardiovascular health and greater resilience to stress. However, vagal tone is only one aspect of overall health and should not be viewed as a standalone measure of wellbeing (Porges, 2007).

When the vagus nerve is functioning well, people may experience:

• Improved ability to recover after stressful situations.
• Better digestion.
• A slower resting heart rate.
• Improved emotional regulation.
• Greater feelings of calm and social connection.

The Vagus Nerve and Stress

Modern life often keeps our bodies in a state of heightened alertness. Work pressures, financial worries, poor sleep and constant digital stimulation can all contribute to prolonged stress.

The vagus nerve helps switch the body from this activated state into one of recovery. During slow breathing or relaxation, vagal activity increases, helping reduce heart rate and supporting the body’s natural recovery processes.

Research continues to explore how autonomic regulation influences resilience, although many popular claims about “activating” the vagus nerve should be interpreted cautiously, as evidence varies depending on the intervention. Recent reviews suggest that while the vagus nerve clearly plays a central physiological role, some broader interpretations—particularly aspects of Polyvagal Theory—remain scientifically debated.

Simple Ways to Support Healthy Vagal Function

Although you cannot consciously control the vagus nerve directly, several everyday practices may encourage parasympathetic activity.

1. Slow Diaphragmatic Breathing

Breathing slowly from the diaphragm, particularly with longer exhalations, has been shown to increase parasympathetic activity and improve heart rate variability, a marker associated with vagal function.

Try breathing in for four seconds and out for six seconds for five minutes.

2. Regular Physical Activity

Walking, swimming, cycling and other moderate forms of exercise support cardiovascular health and may improve autonomic balance over time.

3. Meditation and Mindfulness   

Mindfulness practices reduce stress and may enhance emotional regulation by influencing the autonomic nervous system.

4. Positive Social Connection

Meaningful conversations, laughter and supportive relationships help the nervous system feel safe and secure. Social engagement has long been recognised as an important component of healthy autonomic regulation (Porges, 2007).

5. Good Sleep

Sleep allows the nervous system to recover and supports healthy regulation of stress hormones. Aim for 7-8 hours.

6. Singing, Humming and Chanting

Because the vagus nerve supplies muscles involved in the voice and throat, activities such as singing and humming are commonly suggested as ways to encourage relaxation. While many people find these practices calming, robust evidence that they directly “stimulate” the vagus nerve remains limited.

Can the Vagus Nerve Improve Mental Health?

The vagus nerve is increasingly being studied for its role in mental health. Medical vagus nerve stimulation (VNS), delivered using implanted or approved external devices under clinical supervision, is an established treatment for some people with treatment-resistant epilepsy and depression.

Lifestyle practices that encourage relaxation may also help reduce stress and improve emotional wellbeing, although they should not be considered replacements for professional treatment when needed.

A Balanced Perspective

Interest in the vagus nerve has grown rapidly on social media, where it is sometimes presented as a cure-all for anxiety, trauma, digestive problems and chronic illness. While the vagus nerve is unquestionably essential to many bodily functions, many claims about “vagus nerve activation” extend beyond current scientific evidence.

The most evidence-based approach is to focus on healthy lifestyle habits—regular exercise, quality sleep, stress management, social connection and balanced nutrition—which support overall nervous system health as well as many other aspects of wellbeing.

Final Thoughts

The vagus nerve reminds us that the mind and body are deeply connected. Every slow breath, restorative night’s sleep, enjoyable walk or meaningful conversation contributes to a healthier nervous system.

Rather than searching for a single technique to “switch on” the vagus nerve, building consistent daily habits that promote relaxation and resilience offers the greatest long-term benefits. Supporting your vagus nerve is ultimately about supporting your whole body.

I hope you have found my article interesting.  Solution focused hypnotherapy can help with calming the limbic system and promoting calm,  emotional regulation and positivity.

debbie@backontrackhypnotherapy.co.uk

07373 122742

References

Porges, S.W. (2007) The Polyvagal Perspective. Biological Psychology, 74(2), pp.116–143.

Porges, S.W. (2025) Polyvagal Theory: Current Status, Clinical Applications, and Future Directions. Clinical Neuropsychiatry, 22(3).

Thayer, J.F. and Lane, R.D. (2009) Claude Bernard and the Heart–Brain Connection: Further Elaboration of a Model of Neurovisceral Integration. Neuroscience & Biobehavioral Reviews, 33(2),

There are times in life when we feel focused, motivated and moving forwards.  We eat well, exercise, study, work productively, or maintain healthy routines.  Then something happens: stress, illness, grief, busyness, exhaustion, or simply life.  Suddenly, the habits that once felt natural seem so far away…

If you have fallen out of routine, you are not alone. Reearch into  behaviour change suggests that getting back on track is less about motivation and more about rebuilding small, repeatable actions that become automatic over time. 

Why We Fall Off Track

Many people assume losing momentum mean a lack of discipline, or failure.  In reality, behavioural science suggests a different picture; habits depend heavily on consistency and environmental cues.  When routines are disrupted – through stress, holidays, illness, changes in work, emotional strain, or major life events – the cues that supported healthy behaviour disappear too.  For example;

• missing exercise because of illnes can interrupt a fitness routine
• anxiety or stress can derail healthy eating
• busy periods may push self-care to the bottom of the list
• emotional exhaustion can reduce motivation

The important thing to remember is that interruption is normal.  Progress is rarely a straight line.

The Myth of Starting Over

One of the biggest mental traps is believing that because you stopped for a while, all progress has been lost.  Psychologists call this The All-or-Nothing Mindset – the belief that, if we can’t do something perfectly, then it’s not worth doing it at all.

Yet Research suggests that habits are built gradually through repetition, and a lapse does not erase previous learning.  Missing one day – or even several days – does not mean failure.  The key factor is returning to the behaviour rather than abandoning it altogether.

Think of getting back on track like restarting a car after stopping at traffic lights.  The journey has paused, not ended.

Motivation is Helpful – but Habits Matter More

Many people want to feel motivated before they begin again.  Unfortunately, motivation is unreliable.  Behavioural studies suggest long-term success depends more on habit formation than bursts of enthusiasm.  Habits reduce the need for constant willpower because actions become more automatic over time;

• motivation gets you started
• habits keep you going

So the question changes from “How do I feel motivated again?” to “What tiny action can I repeat consistently?”

Start Smaller Than You Think You Need To

When people try to restart a routine, they often aim too high;

• returning to the gym five days a week
• completely changing diet overnight
• studying for hours after a long break
• expecting instant productivity

Research into habit formation suggests smaller, repeatable behaviours are more effective because repetition strengthens autoaticity.  The goal is not intensity – the goal is consistency.  Small actions restore confience and restore momentum.

Use Environmental Cues

Habits thrive when linked to existing routines.  Researchers describe this as context-dependent habit formation – behaviours become easier when consistently tied to the same place, time or trigger. Try; 

• stretching after brushing your teeth
• reading for ten minutes with your morning coffee
• going for a walk after lunch
• drinking water after arriving home

When actions happen in a predictable context, the brain begins to automate them – this reduces the mental effort required to keep going.

Be Compassionate – but Honest

Getting back on track works best when there is honesty without harsh self-criticism.  Instead of “I’m useless at sticking to anything” lets reframe it as “What got in the way?”  Was it;

• overwhelm?
• anxiety?
• burnout?
• unrealistic expectations?
• poor sleep?
• lack of structure?   Understanding barriers helps to create practical solutions rather than blame.

Progress is Often Invisible at First

One frustrating reality is that progress can feel slow.  Habit research suggests habits become automatic gradually, often over weeks or months, rather than days.  Some habits form relative quickly, while others take considerably longer, depending on complexity and circumstances.  This means you may not feel different immediately, but every repeated action is quietly strengthening neural pathways in the brain.  Small steps repeated consistently often create bigger changes than dramatic short-lived efforts.

Final Thoughts

If life has knocked you off course, remember;

• getting back on track is not about becoming perfect
• it is not about making up for lost time
• it is about beginning again – consistently, gently and realistically
• you do not need to rebuild everything today
• you only need the next small step
• and, often, that small step is enough to begin moving forwards again

I hope you have found my article interesting.  My Soluton-focused approach can help with motivation, self-belief and reframing negative self-talk with positivity.

debbie@backontrackhypnotherapy.co.uk

07375 122742

Resource References 

Gardner, B, Rebar, A L & Lally, P, (2022), How Does Habit Form?  Guidelines for tracking real-world habit formation available at: https://doi.org/10.1080/23311908.2022.2041277

van der Walden, A et al (2020), How to Form Good Habits?  A Longitudinal Field Study on the Role of Self-Control in Habit Formation available at: https://doi.org/10.3389/fpsyg.2020.00560

Ma, H, et al (2023), Effects of Habit Formation Interventions on Physical Activity Habit Strength: Meta Analysis and Meta-Regression, available at: https://doi.org/10.1186/s12966-023-01493-3

Diefenbacher, S, Lally, P & Gardner, B, (2023), Habit Formation in Context, available at:British Journal of Health Psychology

Wood, W, Runger, D, (2020), What is a Habit?  Diverse Mechanisms That Can Produce Sustained Behaviour Change, available at: https://doi.org/10.1146/annurev-psych-122414-033417

 

Until recently, Scientists believed that the human brain stopped forming neural pathways after early adulthood.  Modern neuroscience has now revealed that the brain is constantly changing and adapting; this ability is called Neuroplasticity.  For a while I had been aware of the term as “something to do with the brain” but it wasn’t until I began to study neuroscience that I finally understood this amazing process.

Neuroplasticity is the process where we learn new skills and rewire emotional responses.  It is the brain’s ability to create neural pathways, and to strengthen or weaken existing ones based on experience, thought, behaviour or environment.

Whenever we learn something new, practice a skill, repeat a behaviour or experience an emotion, billions of neurons communicate with each other.  The more often certain pathways are used, the stronger and more efficient they can become.

• Repeated thoughts strengthen mental pathways
• Repeated behaviours strengthen habit pathways
• New experiences create new connections
• Unused pathways gradually weaken

How Neuroplasticity Works

Neurons communicate through electrical and chemical signals.  When groups of neurons fire together repeatedly, the connection between them becomes stronger.  Over time, the brain becomes more efficient at repeating familiar patterns.  This is partiularly useful when learning skills such as playing an instrument or developing healthier habits.  Unfortunately, the same process can also reinforce anxiety, negative self-talk, comfort eating, addictive behaviours and fear responses.  Anxiety often involves well-established neural pathways connected to fear, hyper-vigilance and anticipation of danger, and the limbic system can quickly activate these responses.

However…the brain can unlearn these unhelpful thoughts and habits, and replace them with more positive behaviours.  One of the most important factors of neuroplasticity is repetition; if something is repeated often enough, the brain will start to automate it, regardless of whether it is helpful or harmful.

Habit Change

Sometimes habits can be hard to change; this is because existing neural pathways are strong and automatic.  This is where we will build a stronger alternative pathway.  Repeated practice will strengthen new behaviours.  Change may feel strange at first, because the brain is still comfortable with the older, established pathways, but small repeated changes can gradually reshape the brain.

Research (Boyne et al, 2023) suggests that neuroplasticity can play an important role in recovery following Stroke, as well as Trauma, Chronic Stress and Emotional Disregulation.

How to encourage healthy and useful neuroplasticity

• Physical Exercise –  Movement increases brain blood flow and supports brain health.  Aerobic and strength-training exercise is particularly beneficial.
• Sleep – Sleep helps to consolidate learning, and to strengthen neural pathways
• Nutrition – A diet rich in omega-3 fatty acids, Vitamin D and antioxidants is perfect for brain health. This can be found in oily fish (such as salmon or sardines), egg yolks, liver, berries and dark leafy green vegetables (such as kale and spinach)
• Meditation and Mindfulness – These practices can strengthen areas linked to emotional regulation and attention
• Learn a new skill – A new language…a musical instrument…this stimulates neural connections
• Positive Repetition – Consistent repetition of helpful thoughts and behaviours will gradually rewire patterns
• Emotional Safety – The brain needs a base state for neuroplasticity and it will form more positive pathways when it feels safe rather than threatened.  Exercising self-compassion will  re-wire the brain towards resilience

I hope you have found my article interesting.  Solution focused hypnotherapy can help with replacing unhelpful habits, fears and thought patterns with positive belief and helpful thought patterns.  Please contact me if you would like me to help.

debbie@backontrackhypnotherapy.co.uk

07375 122742

Resource Reference

Boyne, P, et al, (2023), Aerobic exercise prescription to promote neuroplasticity after stroke, Scientific Reports 13, 13983, available at: https://doi.org/10.1038/s41598-023-40902-2

 

If you visit my home, you can be forgiven for being slightly bewildered when I offer you a drink…if your choice is tea, I can offer green tea, black tea, matcha (and you’ll be invited to take the rest of that jar home with you), Herbal, Assam, Earl Grey, Lady Grey, Lapsang Souchong, Oolong, Chai latte…I often comment that I was born drinking tea…and I still continue to enjoy my cups of tea, spread throughout the day.

Tea is grown in over 35 countries, with nearly 75% being grown in China, India, Sri Lanka and Kenya. Tea is harvested from the evergreen Camelia Sinensis bush, and it’s leaves are plucked every 7-14 days. The leaves are dried, rolled, oxidated and fired within 24 hours.  Green teas are processed without the oxidation stage.

Here in the UK, we have been drinking tea, which has it’s origins in China, since the 1650s, when it was regarded as an elite prized possession.  It wasn’t until the 18^th Century that it became a widespread drink, and tea ceremonies became popular.  Today it still remains our most popular drink.

As well as being a long established traditional antidote to shock, bad news and distress, a few (no more than four) cups of tea drunk each day can potentially have several health benefits, although more conclusive evidence is needed.  Studies suggest potential benefits including reduced stress and a reduced risk of high blood pressure, heart disease, stroke and diabetes.  It can be a social experience or a way to reach out to somebody and, of course, it counts towards our daily water intake.

A long-standing British tradition is the tea break, usually taken mid-morning and mid-afternoon. Research (Lyubykh, Gulseren, 2023) suggests that taking regular breaks improves productivity, reduces stress and increases creativity.  Shorter breaks are more effective in the morning while longer breaks are more beneficial in the afternoon, when energy is starting to flag.  If you find it difficult to focus on completing a project, maybe allow a set amount of time, for example 25 minutes, to focus on work, followed by a 5 minutes break, which allows time to make a cup of tea and bring it back to the workplace.

So, how do we make the perfect cup of tea?  The website hopeandglorytea.com suggests;

• Ideally the tea should be brewed in a pot, which should be clean
• Use fresh water; re-boiling water reduces it’s oxygen content
• Warm the pot with a small amount of boiling water
• Use good quality tea, and allow one teaspoon per person and one “for the pot”
• Use boiling water for black tea, and slightly cooler water for the more delicate green teas
• Do not leave to brew as this can give a “stewed” taste
• It can be enjoyed with a slice of lemon, or with or without milk

For a relaxing experience, set aside a specific time during the morning or afternoon.  You can use a mug with a humorous or affirmational message, or a pretty cup and saucer.  Strong breakfast tea can be an energising and refreshing way to start the day, while decaffeinated tea in the evening is a lovely  way to relax and wind down.

I hope you have found my article interesting.  Tea can be good for relieving anxiety and stress but, if you feel I can offer a little more help, please contact me.  Shall we put the kettle on?

debbie@backontrackhypnotherapy.co.uk

07375 122742

Resource references

Godman, H, (February 1, 2025), Does drinking tea really help health?, available at: https://www.harvardhealth.edu

Lafhaj, S, (May 20, 2024), Steeped in history: Tea drinking in Britain, available at: https://www.londonmuseum.org.uk

Lyubykh,Z, Gulseren, D, (2023), How to take better breaks at work, available at: https://www.blog.lboro.ac.uk

Author unknown, (Jan 28, 2016), A perfect cup of tea: the golden rules, available at: https://www.hopeandglorytea.com

Author and date of article unknown, How is tea made? available at: https://www.twinings.co.uk

 

We usually hope that the morning will be a fresh and hopeful start to a new day.  However, for many people, this just isn’t the case; they wake with their mind racing, feeling tight chested and with a sense of dread without necessarily being able to pinpoint why.  Let’s look at why this happens…   

Why anxiety can feel so much stronger in the morning       

It’s actually more scientific than you may realise…

• Cortisol peaks.   Our bodies release higher levels of cortisol just after we wake.  Cortisol is a stress hormone and, in small amounts, it can help us to be alert and focused.  This cortisol surge can amplify mental or physical symptoms of anxiety that already exist.
• Mind Processing.  Our brains are wired to process the day ahead of us; this may include unfinished tasks, conversations or rumination about issues.
• Brain Processing during REM sleep.   While we are in our stage 4 Rapid Eye Movement sleep, our brain works on issues that have built up in our metaphorical “stress bucket” during the day.  The brain can only work on a certain amount of anxiety, so we may wake in the morning with unresolved issues still in our stress bucket.
• Low Blood Sugar.   If we’ve been lying in bed for a few hours, we probably won’t have eaten, so we wake with low blood sugar.  Symptoms can include irritability, trembling and a sense of unease or even dread.

Small tweaks we can make…

• Do as much preparation as possible the previous evening so that there is more opportunity to start the following day in a relaxed frame of mind.
• Don’t hit the snooze button.  Set your alarm as late as possible so that you get up as soon as the alarm sounds.   Snooze time is likely to be spent ruminating on the day ahead rather than actually snoozing.
• Slow breathing will help to reassure the limbic system (the fight/flight/freeze part of our brain) that you are not in any danger, and it can start to relax.  A breathing exercise such as 7-4-11 (breathe in for a count of 7, hold for a count of 4 and release for a count of 11) done for just a couple of minutes will start to calm the nervous system.  If you breathe out longer than you breathe in you will stimulate your vagus nerve, which will help to decrease anxiety while improving emotional regulation.
• Gentle movement such as stretching will help to stabilise cortisol and will calm the limbic system.
• If you can take yourself outside for about fifteen or twenty minutes your circadian rhythm will activate the production of melanin during the evening, which will help with sleep.
• Take a few minutes before accessing social media.  This will keep your mind calm before information and news start to activate your limbic system.
• Break the whole day into small, manageable steps; focus on one job at a time, such as checking what you are going to wear, or what you have set aside that needs to go into your bag.
• Don’t skip breakfast.  Eating something will help to stabilise the blood sugar level; this will reduce physical symptoms such as the feeling of dread that resembles anxiety.
• Recognise it for what it is; a physical reaction to low blood sugar and increased cortisol.  Acknowledge it as a reaction that will pass once your day is underway.
• Create a Morning Ritual that will help you to ease gently into the day; calming tea, sitting out in the garden, a gentle stretching routine, meditation or praying, listening to calming music…

I hope you have found my article interesting.  My solution-focused hypnotherapy approach can help with reducing anxiety while building self-belief and self-confidence.  If you would like me to help, please feel free to contact me.

debbie@backontrackhypnotherapy.co.uk

07375 122742

Resource Reference

Bergland, C, (May, 2024), Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve, available at: https://www.psychologytoday.com/the-athletes-way

Night Frights

“I’m paralysed. How am I going to walk the dog?” was my immediate reaction when I opened my eyes one Spring morning, eight years ago.  The sun was streaming under the curtains, it was a beautiful morning…and I couldn’t move a muscle.  While my limbs were paralysed, my mind, on the other hand, was overactive, and my thoughts flipped wildly between “I’ve got locked-in syndrome” and “the house is haunted – we’ll have to move!”.  Both equally terrifying.  I couldn’t even scream or alert my husband.  The only thing I could do was close my eyes and hope it would go away…which of course it did.  That was my first (and hopefully last) experience of sleep paralysis and the syndrome known as “hypnopompia”…   

My sleep routine is not good; I play on my devices until very late evening…I go to bed far too late for a good night’s sleep before I wake up…my fibromyalgia doesn’t help with falling asleep and probably contributes to my insomnia…I wake up several times during the night, and I eat what I want during the evening…

That experience eight years ago prompted me to research sleep issues which led to an amazing discovery…not only did I learn about disorders, but I was able to relate my own experiences, and those of my husband, to recognised disorders…

Hypnogogia 

When we go to sleep our aim is to reach the stage 4 rapid eye movement deep level of sleep, as this is where our brain processes stresses and moves them from the limbic system to our more rational pre-frontal cortex, to be processed in a more narrative, helpful way.  To reach this stage we have to move through non rapid eye movement stages.  As we transition from being awake to being in the first stages of sleep we can experience highly sensory phenomena such as visual images, muscle jerks, sounds and sensations.  I remember the sensation of what seemed like a small creature sliding into the bed next to me and pushing what felt like a small hand up through my lightly clenched fist.  I’ve also had a sensation of landing, following a fall, and, on many occasions, I’ve felt my arms jerking.  At this time we are moving from alpha to theta brainwaves and our rational pre-frontal cortex activity is decreased, while our secondary visual cortex and other brain regions stay active, resulting in visual and auditory hallucinations.

Hypnopompia

This is the reverse effect, where the brain is transitioning from sleep to being awake.  As well as my sleep paralysis experience described above, my husband has experienced waking and being aware of a long-haired lady moving around the room, before seeing me fast asleep.  This was a very vivid experience for him, and he took some convincing that, not only was it a hypnopompic experience, but it was a fairly well-known phenomenon.  During sleep paralysis the amygdala (part of our limbic system associated with fight, flight and freeze) is particularly active and there is reduced activity in our rational pre-frontal cortex.  When we wake suddenly from our stage 4 rapid eye movement sleep, our brain may have been processing stresses in the form of dreams and, as a self-defensive mechanism, sleep paralysis prevents us from acting on our dreams.

Night Terrors

Affecting mainly children, but also experienced by adults, night terrors are mainly experienced during the earlier sleep stages and may involve screaming, thrashing about, jumping out of bed and eyes being open but not awake.  There will be little recollection in the morning.  There are several factors that can contribute to night terrors, including watching a scary film, stress, anxiety, antidepressants, sudden noises and sleep apnoea.

Hypnic Jerks

These happen just as we are about to fall asleep.  It can be the whole body, but is usually the legs.  They can be brought on by stress or caffeine, as well as not enough sleep.

Studies (Blackmore, Cox, 2000) suggest that these experiences are very common, with up to 70% of people experiencing something at some stage.  This may even account for at least some paranormal claims.

All these issues can feel very alarming but please be reassured that they are not uncommon.  If they persist, check with your GP.  Treatment can include cognitive behavioural therapy (CBT) and counselling.  If you experience sleep paralysis; acknowledge it for what it is, close your eyes and try to go back to sleep.

Let’s look at how we can improve our sleep routine

• A warm bath will relax muscles, and cooling down afterwards will release melatonin, the sleep-inducing hormone 
• Switch off electronic devices at least an hour before bedtime
• Keep the bedroom cool
• Avoid alcohol from early afternoon
• The scent of lavender dabbed on a pillow can be relaxing
• Similarly, hops can have a sedative affect, although their aroma may not be as attractive as lavender
• A Progressive Muscle Relaxation is a lovely way to wind down. Starting from your head and working down, or from your feet and working up, slowly clench each muscle group, hold for a few seconds, then release and feel the tension flowing away.  This is especially relaxing when using music such as meditation music

I hope you have found my article interesting.  If you think my solution-focused hypnotherapy can help with insomnia and related anxiety please don’t hesitate to contact me.

debbie@backontrackhypnotherapy.co.uk

07375 122742

Resource Reference

Blackmore, S, Cox, M, Alien Abductions, Sleep Paralysis and the Temporal Lobe, available at: https://susanblackmore.uk

 

 

 

We’re all familiar with the world-famous Santorini sunsets, and the decades-old evening ritual of flocking to the cliff edge to watch as the sun slowly sinks beneath the horizon, bringing the day slowly to a close, before the Island is illuminated by twinkling night lights. 

An evening ritual is a signal to your body to calm itself, to gradually disengage from the day’s activities and to prepare for restful sleep before starting another day.  Benefits include improved quality of sleep, which leads to reduced anxiety and stress, greater focus and mental clarity, and better physical health.  There is also research (Whale, Gooberman-Hill, 2022) to suggest that better sleep can reduce pain.  For maximum effectiveness, the ritual should start about 60 minutes before you go to bed.  It should be a consistent habit, it should be a gentle transition and it should be relaxing.  Making it a habit will allow the brain to “default” to feeling relaxed as soon as you start your ritual.

Here are my suggestions to incorporate into an evening ritual:

• Switch off electronic devices about an hour before you go to bed.  The blue light emitted from devices suppresses melatonin – the sleep hormone.  This makes it harder to fall asleep.  Try substituting electronic devices with reading a book – this will help to slow your mind.
• Journalling can help to promote better sleep and reduce anxiety.  It can be anything from writing down things that we may be thankful for, things that have been positive or writing out a to-do list for the following day
• A warm bath or shower two hours before bed can help by raising your body’s core temperature and then allowing it to cool rapidly.  The warmth will relax muscles, and the subsequent drop in temperature releases melatonin and promotes sleepiness
• Dimming the lights, or switching from a main overhead light to a lamp, will also help the body to produce melatonin, as well as inducing a calm, relaxed atmosphere
• Create a relaxed, unhurried skin and body cleansing routine.  Brushing teeth unhurriedly, removing make up, moisturising, hand cream…all the little details that we tend not to have time for, or to do properly…
• A dab of perfume can help you to unwind.  Maybe not a citrus scent – this can be invigorating, which is great, but not what we are aiming for – but scents with notes of lavender or sandalwood can be relaxing.  It can also be sprayed onto the side of a pillow.
• Gentle stretching can help with promoting better sleep as it will relax muscles and lower cortisol, while increasing circulation and preventing muscular cramps.  When we stretch we trigger the parasympathetic nervous system, which helps the body to transition into a more restful state.  Useful yoga poses are the Child’s pose to reduce tension in the back and shoulders, the Bear Hug to stretch the upper back and the Corpse pose to still the mind
• Praying or meditating an help to reduce stress and calm the mind.  Praying can help to bring peace by surrendering worries to a higher power and knowing you are supported.  Meditation can help to reduce stress and lower the heart rate, whih will help with promoting better sleep

I hope you have found my article interesting.  Solution-focused hypnotherapy can help with sleep issues and with reducing anxiety.  Please contact me if you would like me to help you

debbie@backontrackhypnotherapy.co.uk

07375 122742

Research reference

Whale, K, Gooberman-Hill, R (2022), The Importance of Sleep for People With Chronic Pain: Current Insights and Evidence, available at: https://pmc.ncbi.nlm.nih.gov/articles

 

It’s that time of year again…that break between full-on Christmas and the arrival of the New Year.  I love this time of year; not really Christmas any more, but not quite the next chapter of life yet.

The term “Twixmas” relates to the span of time just after Boxing Day up until New Years Day, and it is believed to have originated from combining an Old English word “betwixt” with “Christmas”.

So…we’ve eaten most of the Christmas food…we’ve exchanged gifts…we’ve waved off visitors…we’ve been sociable…we’ve joined in with singing our favourite Christmas Carols…Christmas has swept past us and it’s a few days before the next big event…

Twixmas is a time to relax, reflect and recharge.  Christmas may have been a rollercoaster of over-indulgence, stress, over-spending, bright lights and sensory overload…it may have been the first Christmas without a loved one…Twixmas is the time to re-calibrate before the New Year.

Studies in Stress Management have found that intentional breaks between phases are essential for helping to regulate stress hormones and restore cognition – this leads to greater resilience for seeing in the New Year phase.

Christmas is a happy, celebratory time for many of us, but it  isn’t fun and joy for everybody; it may have been stressful and exhausting, or it may have triggered anxiety or grieving memories.  But, you’ve survived.  This is just a phase that will pass; in a few days we will be starting a new year – another chapter.

So…take a deep breath, relax with a warm drink and a snuggly, sensory throw, and gather your thoughts…

• Christmas has traditionally been a time for change; if people around you have made lifestyle changes, such as changing jobs or moving house, it can feel unsettling and as though there is a metaphorical gap.   Again, this will pass and the gap will close.  Maybe reframe anxious thoughts into positive thoughts of wishing them well.  This will, in turn, make you feel positive
• Prioritise yourself.  Choose whether you accept social invitations or requests for commitments.  It’s absolutely fine to say no.  Focus on your own wellbeing. Try some mood boosts (see below) and try to fit in some exercise; mood boosts and exercise will release feel-good endorphins, serotonin and dopamine
• If you are missing a loved one, take some of this time to honour them, and to think about them with love.  If you need to, reach out to friends and family
• Set a plan for each day, even if it’s just a small activity like walking the dog at a specific time or making sure the rubbish bins go out on the right day!  You don’t have to stick to your plan – it just helps to have a sense of structure
• Twixmas can be a time of reflection; settle down with a cup of tea, get comfortable and think about how the year has gone.  There will be highlights…and you may have had some lemons thrown at you, in which case you may be looking forward to moving into a new year.  If you are thinking about making resolutions for the new year , maybe start by using the solution-focused method of making small changes to gradually work towards your goals.  This is a far more manageable way to achieve results
• Try to ease slowly back into your normal routine.  Get back into doing what you usually do at the time that you would do it.  If (like my husband) you would normally take your decorations down straight after Christmas, maybe just take them down gradually
• If your regular activities have closed down for the Christmas school holiday; find something to occupy yourself such as a creative project or an online course, many of which are free
• If you have over-indulged over Christmas, introduce some healthier options;  even just a couple of glasses of water or a couple of pieces of fruit will make a positive difference
• Connect with friends and family; phone call, whatsapp message, zoom call, email…just connect
• Try instant mood boosts such as singing along to the radio, exercise, getting lost in a good book or a long soak in the bath
• Don’t stress about what you can’t control – focus on what you can; if (like most of us) you’ve overspent, you can’t change that, but you can focus on budgeting for January, and you can maybe budget for next Christmas by buying gifts gradually during the year
• If you are feeling lonely, don’t be afraid to reach out to friends, family or work colleagues.  Also, be aware of people around you who may be feeling lonely
• Plan something positive for January; you may have heard of Blue Monday, which is supposedly the most depressing day of the year – the phrase was actually coined by a travel company to sell holidays, and there is no scientific evidence to support it – just have something to look forward t0…anything that makes you feel happy

I hope you have found my article interesting.  If you think my Solution-focused approach can help to address anxiety or low mood issues please get in touch for a free consultation.

I hope 2026 brings you everything you hope for.

Debbie x

 

debbie@backontrackhypnotherapy.co.uk

07375 122742

 

This is a technique which I regularly share with Clients.  It’s a quick and easy technique to learn and practice and it can help to distract from moments of panic, anxiety or stress.

What is it? 

It’s a visualisation and observation technique using your five senses and it focuses your attention on the current moment.  It can be done anywhere – all you need is personal space for a few minutes.

How does it work?

By focusing on the current moment you are using your brain’s logical, rational main cortex whilst quietening down your emotional limbic system (the root of anxiety, panic and stress) and your fight or flight response.  To do the exercise you focus on your senses in turn:

5 Things you can see

Look around you and notice five things you may not usually notice – maybe the frame around the picture…the stitching on the sofa…how many books are on the top shelf of the bookcase…

4 Things you can touch

Close your eyes and feel for four things.  Fabric…furniture…your hair… Notice your sensory reaction.

3 Things you can hear

Listen out for sounds you may not have paid much attention to…traffic outside…birds…a plane…people talking…

2 Things you can smell

Inhale deeply and try to identify two different scents…coffee…soap…perfume…try and add a positive emotion to each scent – this will keep your mind in the present moment.

1 Thing you can taste

Focus your attention on one thing you can taste, and, again, add a positive emotion to the taste…coffee…tea…a homemade cake that somebody has brought in…

The benefits of the 54321 Technique 

• It can reduce anxiety, panic and stress
• It is an immediate distraction from the issue that is causing distress
• It increases sensory awareness; if you are out walking, don’t just notice trees – start hearing the birds in the branches…feel the rough texture of the bark…smell the scents of nature…
• The calming effect of grounding helps to regulate emotions
• Regularly practicing this technique will redirect your mind from distracting thoughts, which can help to improve concentration and focus

I hope you have found this article interesting.  Solution-focused hypnotherapy can help with issues such as anxiety, stress and panic attacks by quietening the limbic system and by focusing on positivity, self-belief  and self-esteem.

 

Resource Reference

Gupta, S, (April 29, 2024), Feeling Anxious?  Try the 5-4-3-2-1 Grounding Technique, available at: https://www.verywellmind.org

 

One of the most important parts of our Initial Consultation, and subsequent sessions with our clients, is the explanation of how the brain works in relation to their issue; clients often comment on how enlightening it is to understand why they are feeling or behaving as they are.  Nearly every client has shown an interest in understanding the brain, and, as I find neuroscience fascinating, I have researched some facts about our brains…                             

1.   The average adult brain weighs about 3 pounds…60% of this dry weight is fat, which makes the brain the fattiest organ in the body
2.    The brain will grow three times it’s initial size during a child’s first year of age…at 2 years old it will be approximately 80% of the size of an adult brain.  It will then continue to grow until they reach 18 years of age, and it will continue to mature up to the age of 25 years
3.   Everything we see, think and do is processed via neurons…which can transmit information up to a speed of 250 mph.  The brain contains approximately 1 hundred billion neurons, and each neuron can transmit 1000 nerve impulses per second
4.   The brain can’t feel pain…it can interpret pain signals but it doesn’t feel pain
5.   The brain starts to lose some memory and cognitive skills once we reach our 20s…and it starts shrink once we reach middle age.  It is the only organ in the body that undergoes changes up to this time, and it sees more changes than any other organ in the body.
6.   The brain uses 20% of the oxygen and blood in our body…it needs a constant supply of oxygen, and being deprived for as little as 5 minutes can cause brain cells to die, leading to brain damage
7.   When a limb has been amputated…the Central Nervous System, which includes the brain, can continue to feel the pain of the amputated limb.  This is known as Phantom Limb Syndrome
8.   Alcohol affects the brain…in ways including slurred speech, blurred vision and unsteady balance.  Prolonged alcohol intake can affect the brain permanently
9. The brain continues to work while we are asleep…This is usually expressed through dreams and metaphors
10.  Approximately 75% of the brain is made up of water…it only takes about 2% hydration to affect attention, memory and cognitive skills
11.  25% of the body’s cholesterol is located within the brain…brain cells need cholesterol, and deprivation will cause brain cells to die
12.  The average brain is believed to generate up to 50 thousand thoughts each day…and 70% of these thoughts are thought to be negative
13.  Men’s brains are generally 10% bigger than women’s brains…but the hippocampus (linked with memory and stored patterns of behaviour) is generally larger in women’s brains
14.  Human brains have got smaller over the last 10-20’000 years…the lost volume is equivalent to the size of a tennis ball
15.  Records of brain surgery date back to stone age times…the oldest known surgical procedure was “Trepanation” which involved using a sharp stone to drill into the skull.  This may have been for magical or religious reasons, or may have been medical.  This procedure is now known as a “Craniotomy”
16.  The visual areas of the brain are at the back…this is why you will see stars if you bang the back of your head!
17.  Exercise is good for the brain…it encourages production of neurotrophins, which leads to greater brain plasticity which promotes better memory and cognition
18.  Reading aloud uses different brain circuits to reading silently…when children first learn to read, they speak the words out loud.  Reading aloud is more beneficial for a child’s brain development than reading silently
19.  Yawning cools down the brain…sleep deprivation raises the brain’s temperature.  Rest and sleep is essential for the brain, particularly for memory retention.  Sleep deprivation kills brain cells
20.  Brain activity can power a small light bulb…while awake, our brain generates about 12-25 watts of electricity, which is enough to power a small light bulb.

As we can see, the brain is a phenomenal feat of engineering.  Research has shown that maintaining a healthy brain can lower the risk of developing neurodegenerative diseases such as Alzheimer’s.

So what can we do to improve our brain health?

• Get a good sleep routine.  We should aim for 7-9 hours each night.  This will help with improving brain function and memory
• Build up a a sweat.  Regular physical activity can help improve flexibility, strength, balance, energy and mood
• Protect your head.  Brain injuries can affect thought, memory, coordination, speech and emotions.
• Look after your health.  Some medical conditions, such as diabetes, high blood pressure and heart disease, can raise the risk of developing problems with thinking and memory
• Meet up with friends.  Being social can help to fight depression and stress, both of which can worsen memory.  Social isolation and loneliness have been linked to a higher risk of a decline in thinking skills and onset of Alzheimer’s
• A healthy diet can help to prevent or delay symptoms of dementia.  Diet should include leafy greens and other vegetables, berries, nuts, whole grains, poultry and fish.  Butter, cheese, red meat and sweets should be limited
• Work your brain with activities that engage your mind, such as crossword puzzles, reading, volunteering, learning a new skill or to play a musical instrument
• Restrict alcohol intake.  Drinking too much increases risk of falls, can cause memory problems and can worsen diabetes and high blood pressure
• Drugs (both recreational and medical) can affect brain cell function.  Read the labels carefully.

I hope you have found my article interesting.  As a Solution-focused Hypnotherapist I can help with issues such as anxiety, sleep, hypertension, stress and depression.  If you would like me to help, please contact me.

debbie@backontrackhypnotherapy.co.uk

07375 122742

 

 

Resource reference

Burket, J, 22 Facts about the Brain…World Brain Day, available at: https://www.dentinstitute.com/service

Simple Steps for Brain Health, available at:  https://www.brain.health