Change today for a better tomorrow

World Diabetes Day.

Tomorrow, Friday 14th November  is ‘World Diabetes Day’. It’s an international day promoting diabetes care, prevention, and working towards a world wide cure. A big task, but everything starts with one small step. Did you know that by having breakfast every day you help to stabilise your blood sugar levels ensuring you don’t feel hungry! The bonus of this is it also helps to control your weight too.

Although at the moment type 1 diabetes cannot be prevented there are easy life style changes which CAN prevent type 2.

Here are some useful changes you can make today which will change your life for the better allowing you to live a healthier and happier life tomorrow.

control your weight by eating breakfast every day

control your weight by eating breakfast every day

1 Exercise. One of the main steps to reduce your risk of getting diabetes is by doing 30 minutes of exercise a day’ This  can reduce your risk  by a whopping 40% and of course exercise has many other benefits too-so that’s a ‘Brucie Bonus’!

2 Lose weight. I know , I know it can be easier said than done. If you are over weight you are likely to be less resistant to insulin and also have high blood pressure! I would recommend losing weight with a friend. Many of my clients have been helped to lose weight effortlessly and with ease by using hypnotherapy .

3 Stick to a balanced diet including starting the day with breakfast.

4 Quit smoking. Don’t think I need to say any more!

5 Get a good nights sleep. There may be a link between too much sleep over 9 hours and too little less than 6 hours. Too little may affect your hormones leading to eating too much and creating an imbalance in your energy levels. While too much sleep may be a sign of depression , or  caused by being overweight which can affect sleeping patterns.

6 Stress and depression. Evidence now links stress and depression with heart disease and diabetes. If you think you may suffering from depression go to your GP for information and help.

If you find it hard to achieve any of the changes above and need some extra help hypnotherapy may be your answer. Hypnotherapy can help you to make the changes you want with ease and comfort. Why not have a look at what people have said about how hypnotherapy has helped them.

Top 10 tips to quit smoking

1 Change your routine. If you always have a cup of coffee and a cigarette in your comfy chair after your dinner this needs to change. Instead go out for a walk straight after your dinner, or sit in a different chair and have a chat on a social internet site.

If you always do what you have always done you WILL always get what you have always got.

follow the top tips and quit now

follow these top tips and quit now

2  See your money grow. Put the money a side which you would have spent on cigarettes. This is your money you deserve to treat yourself with it. The average saved by non-smokers is £250 a month.

Take a moment to work out how much you could save a month. How much a year? What do you want to do with that money-new car, holiday, special birthday party………

Know your triggers-have a plan. When do you usually crave a cigarette? You need to know this so that you can have a plan to head off temptation. Maybe it’s when you have a drink-then change your drink.

Some studies show that certain drinks like fizzy drinks, alcohol, coffee and tea make cigarettes taste better.

So drink more fruit juice (fresh orange tastes disgusting with a cigarette) and water. Some people find that just by switching from their usual wine to vodka and fresh orange is enough to prevent temptation.

4 Change your diet. Some foods seem to make smoking more satisfying including meat. Others can make smoking less palatable. These include fruit, veg, and cheese. So instead of having a burger for dinner have a margarita pizza.

5  Get moving. Research has shown that exercise produces craving busting chemicals so get some exercise. Save money by quitting smoking and spend it on new clothes to show off your new toned body-win win situation.

Keep your hands busy. Keep a stress ball handy, or take up a hobby like Sudoku, knitting or enjoy time on your computer.

List your reasons to quit. Write a list of all the reasons why you want to quit and keep it handy at all times. If you’re tempted the list will remind you of why you started.

8 Use Affirmations. They are a great help in helping to encourage positive thinking. Affirmations are short phrases that you repeat over and over to yourself. They are in the present tense. If you say anything often enough with conviction you WILL believe it. These are best said out loud and looking in a mirror.

Don’t worry if it feels odd to begin with, anything new often feels odd Try: I am in control of my life and enjoying good health. or I enjoy my life as a non-smoker.

9 Get support. It is best to get support from those around you. Even better why not quit with a friend or family member.

10 Use your unconscious mind. Most people try to stop by relying on only their will power which for most sadly fizzles out after a few days or week. About 97% start smoking again.It can be so much easier and more comfortable if you can change your thinking by using your powerful unconscious mind.

Hypnotherapy can make it really easy to change your motivation, confidence and reduce or illuminate your desire for a cigarette.  This helps to remove the desire to have a cigarette. Helps to give you confidence that you can and will succeed.

7 top tips to stop snoring

 Facts

We know snoring is fairly common and seems to affect more men than women (2:1). As many as 30-50% of the adult population snore at some stage. Of course these statistics are of no consequence to you if your sleep is being disturbed.

These tips may help:

1 Sleep on your side. You are more likely to snore if you sleep on your back. Try to sleep on your side as sleeping on your stomach puts pressure on your neck.

2 Lose weight. Weight puts pressure on your airways which can lead to snoring.

top tip-losing weight can stop snoring

losing weight can stop snoring

Are you overweight-losing a few pounds could stop your snoring

3 Avoid alcohol and sedatives. Alcohol and sedatives slows down the central nervous system, relaxing muscles of the jaw and throat making you more likely to snore.

4 Reduce allergic reactions. If you have allergies which block your nose taking your antihistamines before bed time can help. Also if you have a stuffy nose saline sprays may help. You could also try a dehumidifier and changing pillows regularly may reduce allergic reactions. I have a friend who swears by putting pillows in the freezer; no really she does! As she says that this kills all the ‘bugs’.

5 Take a hot shower before bed. This can open up blocked nasal passages.

6 Stop smoking. You are more likely to snore if you smoke because smoking damages your airways.

7 Stay hydrated. Drink plenty during the day during the day this will stop airway secretions becoming sticky and so reduce snoring.

Other steps:

You can visit your GP or your dentist. They may advise a mouth guard but this depends on your type of snoring and many people can’t put up with these. As a last resort surgery may be offered, but of course there are risks with any surgery. Hypnotherapy has been very helpful in my experience in treating those who can’t sleep due to the noise of their snoring partner. Helping them to block out the sound. Of course hypnotherapy may also be helpful the snorer too.

10 top tips for super sleep

The recent change in the clocks can play havoc with your sleeping patterns.

Try these

top tips to great sleep

top tips to great sleep

1 Go to bed only when you feel tired. You can’t expect to sleep if you’re not tired.

2 Get some day light. This triggers a chemical reaction in your body helping you sleep.

3 Get some exercise. At least 3 times a week for at least 20 minutes. This could make  all the difference.

4 No caffeine after 2pm.

5 Cut out alcohol-this is a stimulant.

6 Keep your bedroom dark.

7 Be warm but not hot in bed.

8 If you are awake for 20 minutes get up and do something boring.

9 Don’t read, watch telly or use your computer in bed. Your bed should only be used for two things making love and sleeping.

10 Help your brain prepare for sleep by switching off the telly one hour before bed. Don’t read an exciting book just before bed.

Let me know what your top tip is.

 

Placebo the new gold standard?

What do you think about placebos? Are these sugar pills just a load of nonsence? Is it all just in the mind? I was lucky enough to see “The Power of Placebo” a Horizon programme  broadcasted on 17/02/14. Having watched this programme it is clear that science has shown that the placebo affect can occur even when the recipient knows they are taking a placebo.

Which would work best for you?

Which would work best for you?

It is not just in the mind -chemical changes do occur.  In fact one expert said that if medicine can be as successful as the placebo then they consider that they are doing well, does this mean that the placebo is the “gold star” of the pharmaceutical world? This is an odd thought! This programme was absolutely fascinating, here are some interesting facts about placebos:

  • a capsule works better than a tablet
  • a larger capsule works better than a smaller capsule
  • a more expensive capsule will work better than a cheaper version.

Perhaps these visual characteristics explain why a friend of mine (who works for Boots) recently told me that customers were complaining that their medication no longer worked when the only thing which had been changed was the packaging!

The colour matters too:

  • red is the most effective colour for a placebo when dealing with pain management
  • blue is the best colour for relieving anxiety.

This programme highlighted the fact that placebo medication works well in the following areas: pain management, depression, nausea, and attention deficit disorder. The placebo clearly works for some people and it is thought to be linked with expectation and that in turn creates measurable chemical changes within the body. In fact one gentleman managed to create enough dopamine when given the placebo resulting in him being able to control his Parkinson symptoms to the same degree as his conventional medication. How did he manage to do this when he does not understand the chemical deficiency? He couldn’t answer that one either!  All I can say is the brain is a remarkable structure and the scientists are now looking into how they can positively and ethically harness this untapped skill.

Now I have said it is untapped, but I know that  you can tap into this power with the use of hypnotherapy. Hypnotherapy was given a few minutes of fame on this programme as the “informed placebo effect”. A dental patient was trained to use hypnotherapy while he was having a wisdom tooth extracted-he experienced no pain!

Please share your thoughts in this area, or maybe you have your own placebo story to share.

 

What is hypnosis?

What is hypnosis?

Whenever I tell people what I do they always ask certain questions.Susan Preston Hypnotherapist People are usually curious to know what hypnosis is and normally they say something like; ‘I don’t fancy that.’ Well, have I got news for you; you naturally go and in and out of hypnosis every day and usually more than once a day.

Perhaps you have sat down to watch your favourite TV programme and you suddenly reach the adverts and realise you’ve just missed the programme-that is hypnosis. Similarly when your mind is preoccupied and you nearly miss your stop on the train that is also hypnosis. Recently a client said her ‘favourite’ time to go into hypnosis was when driving between her home and the supermarket. Suddenly she arrives at the supermarket; she can’t remember anything about the journey and time seems to have flown by! I know it’s not a technical word but I like to call it ‘warping off’ or simply day dreaming.

I know some of my colleagues will talk about ‘going into a trance’. I am not particularly fond of this word ‘trance’ as I think it’s misleading. It makes me think that somehow you have lost control and someone has put you into a trance.

Let me try to explain this a little. I recently went into hypnosis when I was sitting at a desk in a busy office and I thought I’ll allow myself a quick look at Facebook. I then jumped from one page to the next, reading snippets putting my ‘tuppence’ worth in, looking at funny pictures- very soon I was so drawn into this cyber world that everything surrounding me had faded into the distance. Yes, I was aware of people around me. I could hear conversations, voices, words, even music but I couldn’t have given you any details because my focus of thinking was firmly what I was reading, responding to and writing. I was automatically able to block virtually everything else out; everything else was there but- in the distance. When I lifted my head to ask a question I realised that I had been sitting there for twenty minutes-time had passed quickly.

hyno clockI also knew that if there had been any emergency I would have responded quickly bring my focus back to the office. So hypnosis is natural, we all do it, and while in hypnosis your focus is narrowed down and very centred and importantly you have full control.

I hope this gives you a more realistic understanding of what hypnosis is like and makes the thought of hypnotherapy a little less mysterious. Please contact me if you have any questions about hypnosis and how it can help you.

Thanks for taking time to read this

Susan Preston

Self-Hypnosis for Surgery

Another patient uses hypnotherapy as opposed to a general anaesthetic.

Susan

How About Some Hypnotherapy Surgery?

*Warning not for the squeamish.

I find this fascinating.

The gentleman in this video (Dale) has only ever experienced hypnotherapy on the stage before. And then a few session later went through a hernia operation, no drugs, just hypnotherapy while undergoing surgery.

This is how powerful hypnotherapy is. All suggestion.

What do you want to do?