Monday, 24 April 2017

De-Clutter Your Mind

A cluttered mind can be incredibly overwhelming, new information is difficult to digest and thoughts are bouncing furiously around your head leaving no room for concentration. Clutter in the mind is restless and unfocused, sometimes to the point where very little work can be done and organisation seems like an impossible task. Through all of this confusion and stress a positive outlook can be difficult to achieve, however there are methods that can be very influential over your state of mind.

Mental clutter can be incredibly draining, listed below are a few methods to organise your mind and in turn you will be able to think more clearly and focus on other important aspects of your life.

  • Declutter your surroundings:

If you are surrounded by physical clutter then your mind will reflect that, spend some time working on clearing away and sorting out the items around you and you will find that your mind becomes much clearer. Organising your surroundings will cause your brain to subconsciously organise your thoughts which in turn allows for the digestion of new information to become more efficient.

  • Write it down:

You do not need to keep a note of everything in your mind, write down as much as you feel you need to, be it notes, appointments, phone numbers, ideas and so on, this method can simply be a note pad or it can be online in the form of a blog, a Twitter or even photo based applications such as Instagram. 

Keeping a diary can be a very effective method for decluttering the mind as it can be as personal as you want, the online forms of keeping note of everything can be a very successful outlet for thoughts but keeping a diary can help with more emotional aspects of your mind. Use a diary/journal to reflect on things that you are worried about, plans and goals that you would like to achieve, concerns about things that you feel are draining your energy, etc.

  • Stop taking on too much:

Multi-tasking can be a massive cause for concern when it comes to a cluttered mind, take on one task at a time and try allocating yourself a time frame to complete these tasks separately, if you work on one at a time then you will be able to work and think more efficiently. Neuroscience has confirmed multi tasking is ineffective, you don't achieve the results you deserve. Visualise an area that is clear of all items, except for the one task which you are going to be working on, make sure that the area stays clear of all other items during the entire chunk of time that you have devoted to this task and if anything else tries to work its way into the area, mentally push it away.

  • Let go of the past.

A cluttered mind is often related to the past, most people keep a mental record of past events, although many of these can be positive and can be looked back to fondly, some people hold onto the negative aspects of the past, including mistake they have made, opportunities they have missed, people they have hurt and grievances. Take time to go through these moments and memories, discard the areas that are bringing negativity to your mind and focus on the positive and calming aspects to give your mind more clarity. To achieve this focus on the now. There are lots of things we can do to focus on now. An example might be is to place all negative thoughts into a box, sell it up and release it into a fast flowing river that drifts away from you. Modern neuroscience asks us to use words like what and how. 'What can I do to improve my life now' are NOW words. Bring your thoughts into the present and connect your life with 'Now'. We are always in Now so lets start building our lives 'Now.'

  • Prioritise:

An endless to-do list will cause brain clutter, simply accept that you can't do it all, choose to focus on the things that are most important to you and prioritise your time. Make a short list of your top priorities and devote your time to the things on that list, if other things come up then reshuffle your list to make it as easy and stress free as possible for you.

  • Be decisive:

If you put off making decisions, your brain will soon be overflowing with all of the decisions that you need to make. Be decisive, create a pros and cons list for smaller decisions or work on the methods listed in the "Write it down" section to help with the more personal  and or emotional decisions.

  • Maintain a routine:

Giving yourself a daily routine can definitely help to reduct clutter in the mind as it allows for your mind to disregard smaller decisions that would normally occupy the mind. Make the decisions for the day the night before, for example, pick out what you would like to wear the next day, prepare yourself a lunch the night before, decide what you are going to have for breakfast. Alternatively, you can set yourself tasks for the week that can develop into routine, for example you can set yourself a day and time every week for chores and other activities, recreational or work related. 

If there's one thing your mind loves it's a plan, a plan allows your mind to focus and relax into a structure that you are building and developing both inside and out of your life. This plan calms your mind and encourages tranquility.

  • Meditate:

Meditation is learning to focus the mind, when you learn how to place all of your attention on one thing all other thoughts disappear, the useless and unnecessary thoughts are washed away. This allows your mind then to focus on what's important, the real issues, meditation is like a recharge to your mind and body. Refer to my previous blog posts to help with meditation and relaxation techniques that can be applied to decluttering of the mind. 

When working to declutter the mind, start with a few of the methods that you know you will be able to work towards without making changes that are too drastic to your life, this can then develop to using all of the methods or even refining a handful the methods so that they can become more personalised and easier to manage alongside everyday life. Focus on the positives of decluttering the mind, such as the ability to think more clearly, more confidence when receiving new information and more of an understanding of how your mind deals with a large amount of information, focusing on the positive will help to motivate your mind into decluttering and organising the brain which could result in the methods showing positive results at a more accelerated rate.



Monday, 3 April 2017

Pain Management

If you are suffering from long term physical pain which may also be causing you stress and anxiety, leaving you feeling exhausted and fatigued, consider hypnotherapy for pain control. This gentle form of therapy can be very effective in helping to alleviate the symptoms of pain as well as helping with the emotional strain that pain can cause during every day life.

Pain control therapy can be used to help treat two types of pain, this type of therapy works with both acute pain and chronic pain. To elaborate, Acute pain can often be the result of an accident or injury and is often treatable by the use of pain killers or complementary therapies such as massage, physiotherapy or hypnosis. Chronic pain can often be the result of an illness or long standing health condition. The help you may have been offered by the medical profession may not be helping you to manage your chronic pain condition. To treat your chronic pain condition you may have been prescribed medication or offered pain management classes, although these methods can often be beneficial, you may feel that you are not in control with the treatment of your chronic pain condition.

When you are experiencing the symptoms of either an acute or chronic pain condition, there are often physical, mental and emotional problems to deal with as well. Your body may tense up leading to a fatigue like state that causes muscular pain and tiredness which then adds to your existing feelings of discomfort and pain. You may also be experiencing emotional stress and feelings of anxiety which may compound your pain issues causing a very uncomfortable physical and psychological condition which can be hard to cope with, in addition, acute or chronic pain condition can also have a negative impact on your family/friends and carers lives.

Pain control therapy can be a very effective process used in conjunction with hypnosis.

Hypnotherapy sessions differ from conventional medical treatment, by offering a gentle non invasive way of diverting your mind’s responses away from your current feelings of pain by implementing a hypnotherapy pain block, this can provide relief to the area of the body that is affected by pain. Hypnotherapy can also reduce or limit the pain you are experiencing and encourage feelings of relaxation and calmness. With a peaceful mind and a relaxed body, take control of your acute or chronic pain condition and begin to manage your pain and life in a more positive way.

Meditation is another effective method of stress relief and pain management, using Relaxation techniques is a great way to help with stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as cancer and pain.

Whether your stress is spiralling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques also are often free or low cost, pose little risk, and can be done just about anywhere.

When faced with numerous responsibilities and tasks or the demands of an illness, relaxation techniques may take a back seat in your life. But that means you might miss out on the health benefits of relaxation.
Practicing relaxation techniques can reduce stress symptoms by:

 • Slowing your heart rate
 • Lowering blood pressure
 • Slowing your breathing rate
 • Reducing activity of stress hormones
 • Increasing blood flow to major muscles
 • Reducing muscle tension and chronic pain
 • Improving concentration and mood
 • Lowering fatigue
 • Reducing anger and frustration
 • Boosting confidence to handle problems

To get the most benefit, use relaxation techniques along with other positive coping methods, such as thinking positively, finding humour, problem-solving, managing time, exercising, getting enough sleep, and reaching out to supportive family and friends.

There are several main types of relaxation techniques, including:

Autogenic Relaxation: Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to reduce muscle tension. Affirmations are a brilliant method that can help with this relaxation technique, to do this you write a series of words that can inspire confidence and then repeat them to yourself when needed.

Progressive Muscle Relaxation: in this relaxation technique, you focus slowly on tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations.

Visualisation: You form mental images to take a visual journey to a peaceful, calming place or situation, this will calm the body and encourage positive thoughts.

Guided Relaxation: in this relaxation technique, you listen to a guided voice or pattern to relax, this could be a recording or visual moving pattern on a screen which could then work as both self meditation or hypnotherapy.

When practiced along side Hypnotherapy, meditation can greatly improve your quality of life by creating a positive and relaxed vibe which reduces stress and helps with overall physical and mental health, as shown above there is a long list of benefits to meditation, even if it is practiced at home without the aid of a guide there are meditation methods such as the Autogenic technique that can produce very effective results, when paired with Hypnotherapy the results of these practices can be astonishing.

Please seek professional advice i.e. GP or Consultant for any pain related and medical condition.