|
| 20 Feb 2007 09:03:56 pm |
 Control your Breathing: Control your Stress! |
|
|
Deep, slow breathing aids relaxation, reduces tension and gives a much greater sense of control over yourself as well as increased feelings of physical and mental well-being!
When you breathe in you take in oxygen to your lungs and the haemoglobin in the blood carries it to the tissues. The body cells use the oxygen in their various functions producing carbon dioxide as a by-product.
If you breathe in excess oxygen by taking short, shallow breaths, the excess is exhaled along with any available carbon dioxide from the arteries. This can cause an imbalance leading to a rise in the PH level of the blood. This in turn can lead to vascular constriction resulting in diminished blood flow to the brain and other parts of the body. Over time the kidneys may compensate by lowering the PH level but the person remains in a precarious balance, which in the presence of even a mild stressor can easily become symptomatic again.
About 60% of panic attacks are accompanied by acute hyperventilation, whilst about 30% of panic-ers chronically hyperventilate (18 or more breaths per minute while relaxed against a norm of between 12 and 16 breaths per minute).
Light headiness, giddiness, dizziness, shortness of breath and heart palpitations are all common symptoms of hyperventilation. These in turn can lead to a vicious cycle in which anxiety and levels of stress are increased, causing further symptoms such as numbness, chest pain (from the muscles between the ribs going into painful spasm so that some people fear they are on the verge of a heart attack), dry mouth, clammy hands, difficulty in swallowing, tremors, sweating, weakness and fatigue.
In contrast, slow, deep breathing is more efficient. The whole of the lung capacity is used and the lower part of the lungs, which are rich in blood vessels, are adequately ventilated. Deep breathing also helps to maintain the correct balance between the gases in the blood whilst stimulating the body to produce mood-boosting endorphins.
Endorphins are morphine-like substances produced naturally in the body. They have a wide range of functions - such as in the perception of pain and in helping to regulate the action of the heart. It is probable that they are involved in controlling emotions, mood and motivation.
4 ways to stop hyperventilation
1. Hold your breath. Holding your breath for a long as you comfortably can will prevent the dissipation of carbon dioxide. A period of 10-15 seconds, repeated a few times, is sufficient.
2. Breathe in and out of a paper bag - you will be inhaling the carbon dioxide that you exhaled. This will quickly restore the normal blood PH level. However, there are many situations when it is not appropriate to use a paper bag - you could try breathing into your cupped hands instead!
3. Vigorous exercise - while breathing in and out through your nose. Running, brisk walking, going up and down stairs will help.
4. Deep diaphragmatic breathing - slow deep breathing to the bottom of the lungs. Breathing should be through the nose with the out-breath taking longer than the in-breath.
You can contact me via www.theconsultingrooms.co.uk. Personal consultations are available in Burnham-on-Sea, Somerset which is easily accessible from Bristol, Bath and North Somerset, South Wales, Gloucestershire, Wiltshire, Dorset, and Devon. You will find me very close to the M5 junction 22 at Brent Knoll between Bridgwater and Weston-super-Mare |
|
| |
Category : Personal Development
| By : consulting2 |  Comments [0] |  Trackbacks [0] |
|
|
| 30 Jan 2007 09:01:52 pm |
| Hypnosis is the Most Effective Way of Giving Up Smoking |
|
|
The Government ban on Smoking in enclosed public places effective in England from 1 July 2007 has given greater emphasis to the National No Smoking Day (14 March) campaign this year. For anyone wishing to stop smoking, there are now numerous resources available. However, did you know that
· An extensive research project published in the Journal of Applied Psychology has shown that hypnosis is the most effective way of giving up smoking.
· By utilising the completely natural phenomenon of hypnosis, hypnotherapy can enhance the responsiveness of the subconscious mind to positive and helpful suggestions, give access to subconscious resources and facilitate the remarkably rapid treatment of redundant habits, conflicts and fears.
· Many of my clients change the habit of a lifetime in just one 50 minute session!
One of the most popular and widely accepted uses for hypnotherapy is as an aid to those who wish to stop smoking. It is also one of the areas in which it is easiest to measure success – after all, it really comes down to whether you stop or whether you continue to smoke. For most smokers, with their oral-compulsive personality traits, there is no middle ground – it’s a question of either black or white, good or bad, liking it or hating it and smoking or not. The person able to enjoy the ‘odd social cigarette’ and keep it at that level is rare.
To find the most effective method to stop smoking Frank Schmidt and research student Chockalingham Viswesvaran from the university of Iowa used a meta-analysis, utilising the results of more than 600 studies totalling nearly 72,000 people.
The results were published in the Journal of Applied Psychology and reported in the New Scientist (Robert Matthews). They included 48 studies of hypnosis covering 6000 smokers, showing that hypnosis was (for example) three times more effective than Nicotine Replacement Therapy. In fact compared with the success rates of smoke aversion therapy, acupuncture, G.P. advice, sheer willpower, self-help (books or mail-order advice) or nicotine replacement, the research concluded
Quote : “Hypnosis is the most effective way of giving up smoking”
I believe that one of the reasons for this is because simplistically, there are two parts to the mind – conscious mind and sub-conscious mind. The conscious mind situated on the left side of the brain, deals with logical, rational thought and sophisticated language. The sub-conscious mind, on the right side of the brain, deals with all the rest – for example memories, intuitions, habits and learned responses (like braking when someone runs in front of your car). The sub-conscious mind understands language visually in images and I gather that its language capability is limited to that of around a six year old (I wonder how they tested that!).
Most clients who come to me for help with stopping smoking usually know all the rational reasons as to why they should give up (these are well documented elsewhere) but they find themselves smoking anyway. They are also often aware of the internal conflict between the part that wants to smoke and the part that wants to stop. Since the part that wants to stop usually has logical reasons for doing so, it seems likely that the problem lies with the sub-conscious mind.
The state of hypnosis allows better access to the sub-conscious mind and hypnotherapy offers the tools to create visual images and language forms that the sub-conscious mind easily understands. Once the subconscious mind realises what needs to happen, the conflict is usually resolved and both parts work together for the general good of the whole person. Common side-effects of smoking cessation such as 'grumpiness' and weight gain (caused by substituting one oral compulsion for another!) are minimised. Clients report feeling more focussed, happier and of course, healthier.
You can contact me via www.theconsultingrooms.co.uk. Personal consultations are available in Burnham-on-Sea, Somerset which is easily accessible from Bristol, Bath and North Somerset, South Wales, Gloucestershire, Wiltshire, Dorset, and Devon. You will find me very close to the M5 junction 22 at Brent Knoll between Bridgwater and Weston-super-Mare |
|
| |
Category : General Practice
| By : consulting2 | Comments [0] | Trackbacks [0] |
|
|
| 24 Jan 2007 02:21:14 pm |
| A Mind to Ride - Success Story |
|
|
Jenny has kindly agreed to let me share the lovely email she sent me earlier this week:-
Quote : Hi Sue
I came in to see you last Wednesday and am coming again this Wednesday at
9.30am. I have been playing the CD every night and doing the swish
technique.
I couldnt wait to let you know that I have had a breakthrough this
weekend....I got on Seamus twice this weekend and yesterday I managed to put
him into canter! He threw his head up in the transition and although I froze
initially and went to panic I managed to talk myself into putting my leg on
and I got a few strides of canter.
I know there is still a long way to go but this was such a breakthrough for
me!
Thank you so so much and see you Wednesday.
Jenny
A Mind to Ride - more information
www.theconsultingrooms.co.uk
+44 (0) 1278 784490 |
|
| |
Category : A Mind to Ride (for Horsey persons!)
| By : consulting2 | Comments [0] | Trackbacks [0] |
|
|
| 19 Jan 2007 05:49:56 pm |
| Decision Making |
|
|
We have to make decisions every day. Without decisions there can be no action; without decisions we remain static. Decision-making is a process based on the thinking pattern we use to make choices – i.e.
· We realise a choice has to be made
· We consider factors that must be satisfied for a choice to be successful
· We decide what actions best satisfy those factors
· We assess risks attaching to those actions
· We make final decision and act
· We evaluate outcomes
In going through this process time after time, we learn judgement and accrue knowledge, wisdom and experience to improve subsequent decision-making.
Making good decisions relies on three elements:
1. Defining specific factors which must be satisfied (what are we trying to achieve?)
2. Evaluating available options and
3. Understanding what those options will deliver – both positives and negatives – in isolation and in concert!
To put it another way, decision-making is about objectives, alternatives and potential risks.
Objectives – the purpose of the decision. What are we trying to achieve? These can be divided into two categories: ‘Musts’ and ‘Wants’.
· ‘Must’ objectives are mandatory: without them, there can be no successful outcome. They are measurable: the alternative either delivers them, or it doesn’t. If it doesn’t, then that choice has to be discarded.
· All other objectives are ‘Wants’ – they allow us to compare how well alternatives deliver to the main objective relative to each other. A ‘Want’ might be mandatory but if it cannot be quantified, it is impossible to give a yes/no judgement about the whether it delivers.
· The ‘Musts’ decide what options are in or out (of contention); the ‘Wants’ decide which one wins!
Alternatives – typically there is more than one option, even if one of them is status quo/do nothing! We have to make a balanced judgement about which one offers the best relative fit to fulfil our objectives, having first explored all possible/different alternatives. There is unlikely to be an ideal choice, simply one that on balance best delivers.
Potential risks – we need to be aware of adverse consequences of pursuing each alternative. If one alternative “ticks” all the ‘Must’ and ‘Want’ objective boxes yet has a single severe and probable down-side risk, this probably should not be our chosen course (unless, for example, we are pursuing a ‘high risk’ strategy as a ‘Must’ objective!).
Possible risks of each alternative must be fully explored and quantified (probability and severity) before a final decision is made. It is no use being wise after the event. Risk, like decision making overall, is not only about certainties; probabilities and possibilities, not forgetting instincts or ‘gut feel’, can be just as important in the process.
Whilst decision-making is a systematic process, there is room for creativity, innovation and wisdom if we are to give ourselves a chance to make the best decisions most of the time. Also, do not ignore the role of emotions in decision-making; whether positive or negative – emotional intelligence is as important as intellect; in other words, an effective balance of reason and emotion.
Top Tips
1. Take time to get clarity on the main purpose and any ancillary objectives.
2. Describe in words (and numbers if appropriate), what the optimum result looks like.
3. Be aware of constraints in terms of resources, e.g. time, available data, cost.
4. Establish the ‘Musts’ and relative importance of ‘Wants’ (giving desirability value to ‘Want’ objectives, say 1 – 5, and then scoring each alternative on that scale can be useful).
5. Don’t miss out any alternatives, including status quo!
6. Quantify all downside risks of all alternatives. How does risk probability and severity negative ‘score’ counterbalance the ‘Must’ and ‘Wants’ score?
7. Be aware of emotional status of decision-makers, including you!
8. Don’t forget to make a decision – and communicate and act it!
9. Learn from experience
You can contact me via www.theconsultingrooms.co.uk. Personal consultations are available in Burnham-on-Sea, Somerset which is easily accessible from Bristol, Bath and North Somerset, South Wales, Gloucestershire, Wiltshire, Dorset, and Devon. You will find me very close to the M5 junction 22 at Brent Knoll between Bridgwater and Weston-super-Mare |
|
| |
Category : Personal Development
| By : consulting2 | Comments [0] | Trackbacks [0] |
|
|
| 17 Jan 2007 08:59:29 pm |
| Assertiveness |
|
|
Assertiveness
I Win/You Win
Assertiveness is all about being able to make a point without making an enemy! Assertiveness training was first introduced to help people to speak up for themselves and say what they wanted to say, rather than bottling feelings up, which can eventually lead to resentment and even illness or, at the other extreme, losing control of one’s own behaviour and becoming aggressive.
Assertiveness is a form of interpersonal behaviour that consists of open, honest and direct communication. It shows consideration and respect for you and for other people. It is about solving problems rather than trying to solve people.
People who consistently use Passive behaviour patterns create You Win/I Lose situations. They will often avoid conflict or ‘give in’ rather than put their point of view in an assertive way. This can come from a feeling of low self-confidence and self-esteem. Remember, no one is better than you and you are no better than anyone else. You need to respect yourself in order to be respected by others; otherwise you will feel that you are being treated like a ‘doormat’.
People who choose Aggressive behaviour patterns tend to create I Win/You Lose situations. They will often try to dominate and manipulate people by putting them down. Others rarely respect them.
Assertive behaviour patterns, on the other hand, tend to lead to I Win/You Win situations. People who choose assertive behaviour respect the fact that they have an opinion and a point of view and also respect the fact that another person may have a different point of view. 'Power to' NOT 'Power over'!
Most behaviour is learned and if, therefore, you feel that you need to be less passive or less aggressive in your behaviour so that (i) you feel better about yourself and how you communicate with others and (ii) others will feel good about communicating with you, you can learn to be assertive.
Top Tips
1. Stay positive and calm. Think about the solutions to a problem. Think about solving the problem and not the person.
2. If appropriate, ask for cooperation/involvement – try “I need your help” (or words to that effect!)
3. Be specific about the behaviour that is causing the problem – “The problem is ..”
4. Explain how this makes you feel and outline the consequences of the behaviour on you and other people.
5. Focus on a solution – “What I would like to have happen is ………”
6. Give the other person an opportunity to air any grievance or to agree with what you have suggested – something like “Is that OK with you?”
You can contact me via www.theconsultingrooms.co.uk. Personal consultations are available in Burnham-on-Sea, Somerset which is easily accessible from Bristol, Bath and North Somerset, South Wales, Gloucestershire, Wiltshire, Dorset, and Devon. You will find me very close to the M5 junction 22 at Brent Knoll between Bridgwater and Weston-super-Mare |
|
| |
Category : Personal Development
| By : consulting2 | Comments [0] | Trackbacks [0] |
|
| |
| Prev 1 2 3 ...9 10 11 Next |
|
|
