The world is upside down…now what?

The world is upside down…now what?

As the world seems to be changing before our eyes, we are left with the daunting task of coping with it all. How do we rationalize and make sense of such an extreme situation? This is uncharted territory for all of us.

The initial instinct is ‘fight or flight’ or panic, which has led to hoarding food supplies and even toilet paper of all things. Retail stores, banks, concert halls, schools, malls, universities, stadiums and restaurants are all closed; sports teams are on hiatus and once busy roadways are now strangely manageable.

We are all left with the task of learning social distancing, elbow bumps, frequent hand washing and sanitizing anything that is ever touched. There is no where to go and not much to do as we all try to figure out what happened to the world we knew just a few weeks ago?

So now, with all sorts of time on our hands, we can get to the business of gathering important information, but where do you turn and who do you trust? 24-hour news outlets have time to fill, competitors to beat and advertisers to satisfy.

Sure, they want to report what you need to know, but to support their bottom line, they need to keep you tuned in and the best way to do this is to maintain a sense of urgency and fear. If we take the bait, we get sucked into an emotional roller coaster resulting in significant ongoing stress and hopelessness. Overtime this can affect sleep, appetite, mood and overall healthy well-being.

So what do we do? What do we actually have control of? We can certainly control how and when we gather daily news updates. We can control the frequency our physical activities like healthy exercise which stimulates endorphin flow creating a sense of euphoric relaxation.

We can also seek out uplifting stories that have resulted from this tragedy like the Italian residents singing together from their apartment windows as a sign of unity. Or the police officer in Somerville, MA who handed out toilet paper instead of tickets

As a hypnotherapist, I teach my clients to control their pattern of thought, how they think and what they most frequently think about. Hypnosis or meditation is a great way to emotionally disconnect from outer world thoughts and to focus within; to spend more time thinking about and anticipating sustained comfortable relief.

By repeating this process daily the subconscious becomes conditioned to follow this new relaxing path. You will still be doing what you do and going where you go, but you will feel much better about it. We can’t control what comes our way but we most definitely have control over how we see it and more importantly how it makes us feel.

You don’t necessarily need to see a hypnotherapist or attend a meditation class to get the job done. There is no shortage of great meditation apps as well as an endless array of free hypnosis sessions on YouTube. You will be pleasantly surprised how much better you’ll feel in the middle of everything that is going on around you.

By: Paul Gustafson RN CH

Science pushes for non-substance therapies

Science pushes for non-substance therapies

A meta-analysis examines treatments like meditation and cognitive behavioral therapy as alternatives for alleviating pain that is typically treated with opioids.

The more we learn about opioids, the clearer it becomes that there’s no simple solution to the opioid crisis and the cycle of dependency and misuse that has already impacted millions of Americans.

It’s especially difficult given how effective opioids are at pain management, particularly the kind of acute, short-term pain associated with cancer treatment or surgical or injury recovery.

Researchers are actively seeking alternatives to opioids when it comes to pain management—and a meta-study tracking the efficacy of mind-body therapies for treating pain that was previously managed with opioids indicates that some MBTs could act as effective pain management treatments, as well as tools for helping reduce opioid use and dependency.

The survey examined 60 studies looking at the effectiveness of “psychologically oriented MBTs,” including meditation, hypnosis, guided imagery, relaxation, cognitive behavioral therapy, and therapeutic suggestion, at pain management and/or opioid use outcomes.

The overview found a moderately significant association between MBTs and pain reduction and a smaller significant association between MBTs and reduction of opioid doses, as well as some relationship between MBTs and the treatment of opioid misuse and cravings.

Meditation was found to have the strongest correlation with pain reduction. The five meditation-related studies reviewed all showed participants experiencing some level of pain relief from the therapeutic treatment.

Four of the five studies also found meditation and mindfulness resulted in “opioid-related outcomes,” including decrease in opioid dosage, decreased cessation time, and dips in opioid misuse and cravings.

Hypnosis and CBT were also associated with positive opioid-related outcomes, with 12 of 23 hypnosis studies and four of the seven CBT studies reviewed showing “significant therapeutic effects” on opioid use.

Eric Garland, the study’s lead author, said his background in social work led him to a better understanding of the relationship between MBTs and pain, as well as the one between MBTs and opioids. “I’m a licensed clinical social worker,” Garland told VICE. “I’ve used mind-body therapies both for the treatment of chronic pain as well as the treatment of addictive behaviors.”

He said opioid misuse, pain, and MBTs all have one major factor in common: the brain. “Mind-body therapies make a lot of sense for the treatment of pain since all pain is in the brain.

If you use a technique that changes the way the brain functions, that changes the way the brain interprets signals from the body and therefore it will affect the experience of pain, as well as the person’s emotional reaction to pain.”

Since long-term opioid use can lead to brain changes like opioid tolerance and a loss of the ability to self-regulate opioid usage, MBTs can play a dual role for someone already using prescription drugs to manage their pain, Garland said.

“[MBTs] are all about teaching people a way to regain some of that control over the function of the brain and so therefore it can be useful not only for reducing the pain and helping the patient manage the pain, but also helping them gain better control over their opioid use itself.”

Does this mean people with opioid use disorder or who are living with pain from other medical procedures can ditch the Oxycontin and just fire up a ‘Yoga with Adrienne’ video? Of course not.

Research has shown that mindfulness and opioids don’t operate on the same parts of the brain, for starters, which means MBTs are a better side-by-side treatment than a ready-made substitute for medication.

The 60 studies surveyed included a total of 6404 participants who were already taking opioids, which averages out to around 100 people per study—a sample group too small to base conclusive solutions on.

Authors were careful to note that different MBTs were applied to different types of pain, with meditation studies tending to target chronic pain while hypnosis, relaxation, therapeutic suggestion and guided imagery treatments were more likely to be applied to acute pain.

Garland also said in the future, he hopes more research will focus on the relationship between MBTs and opioid use, rather than just the relationship between MBTs and pain.

By: Katie Way

Difference between hypnotherapy and meditation

Difference between hypnotherapy and meditation

Hypnosis and meditation are both trance states that result in similar brain wave patterns. Hypnosis uses the guidance of a therapist, whereas meditation is usually done independently.

Hypnosis is a trance-like state of heightened awareness.  Everyone goes in and out of natural trances many times a day.

If you’ve ever walked or driven somewhere while concentrating so deeply on something else that when you arrived, you couldn’t remember the actual process of driving or walking, then you’ll know what it is to be in a trance.  Hypnosis is such a state brought about with the aid of a hypnotist or hypnotherapist.

Hypnotherapy is therapy conducted whilst the client is under Hypnosis. Hypnotherapy works by inducing a trance-like state within a client during which they are relaxed but fully aware of their surroundings and only concentrating on the hypnotherapist’s voice. It is different from sleep and closer to a relaxed state of wakefulness where breathing and heart-rate slows and brain-waves change.

The client is alert, always exercises choice and control, and is empowered by accessing their own inner resources and healing ability rather than simply obeying a command. Once in a state of hypnosis, under the guidance of the hypnotherapist, the client is able to take control over any involuntary thoughts, behavior or feelings taking place in the sub-conscious, thereby bringing about the changes they want, such as reducing unwanted behaviors or making changes they find hard to make.

As with all things, some people will enter a hypnotic trance more easily than others. But because trance is a natural state, anyone can be hypnotized providing a) they understand what is spoken to them, and b) they consent to the process.

If you feel uncertain or insecure you should spend time with your hypnotherapist first to establish trust and rapport. This will make the process smoother and more comfortable and increase the likelihood of successful therapy.

Although the hypnotherapist is offering suggestions to the unconscious mind, the client will not accept a suggestion that they choose not to.

In hypnotherapy, the client is not under the control of the hypnotherapist. Hypnosis is not something imposed on people, but something they do for themselves. A hypnotherapist simply serves as a facilitator to guide them.

Hypnotherapy is most effective when the client is highly motivated. This is why it is so important that you come to therapy because YOU want to, and not because someone else wants you to.

As with any therapeutic modality some clients will experience great benefits and other less.  But there is now ample scientific evidence that Hypnotherapy can be highly effective in treating many conditions ranging from chronic pain and depression to weight loss.

Meditation is also a state of heightened focus or awareness.  It is a practice during which the mind’s mental activity may be slowed, and deep mental and physical relaxation may occur. The practice is simple but not easy. As with any newly learned skill, patience and persistence are necessary for lasting benefit.

Meditation taps into the innate potential for healing that we all have. It mobilizes and develops our ability for self-awareness and self-compassion as well as compassion for others, helping to improve self-esteem and providing a general feeling of relaxed well-being.

Mindfulness is the capacity to be completely present and attentive. A common definition used is “paying attention in a particular way: on purpose, in the present moment and non-judgmentally”.

Meditation is the formal practice that trains the brain to be focused and present. Meditation has been shown to help manage pain and anxiety, lessen mind-chatter and enhance the natural healing process of the body and mind.

Mindfulness is the moment to moment practice through the day that helps to maintain awareness of being present with all that occurs, good or bad, without judgement. This awareness is empowering and allows one to slow down and live one’s life fully, not just watch it speeding by.

By practicing non-judgment, we can learn to savor what is good in our lives and be more accepting of what isn’t. After all, judgment of a situation doesn’t change what it is. Mindfulness can open us up to the possibilities that exist in each moment of our lives, to experience the fullness and uniqueness of each moment.  Practiced regularly, mindfulness can help us to work more productively and live more harmoniously.

By: Judith Lissing

Self hypnosis for stress management

Self hypnosis for stress management

Hypnosis is perhaps one of the least understood therapeutic tools in use. While most people think of hypnosis as a way to get somebody to bark like a dog at the snap of your fingers or take off their clothes when you say the work ‘stupendous’, hypnosis can be a valuable tool in helping people overcome fears, withstand pain, or improve their ability to manage stress in their lives.

Contrary to popular belief, nobody can hypnotize you without your consent or awareness. You can, however, be hypnotized by a trained professional whom you trust, to more easily achieve goals you set for yourself. Even better, you can save time and money and learn to hypnotize yourself using your own voice or even just your thoughts, a practice known as self-hypnosis.

How It Works

Hypnosis can be used for stress management in two ways. First, you can use hypnosis to get into a deeply relaxed state, fighting tension and triggering your relaxation response. This will help to prevent health problems due to chronic stress. Next, hypnosis can also help you achieve various healthy lifestyle changes that can reduce the amount of stress you encounter in your life.

For example, you can hypnotize yourself to stick to an exercise program, keep your home less cluttered, feel more confident setting boundaries with others, etc.

You can use hypnosis to reduce the level of anxiety you feel when you encounter situations that normally trigger stress as well, such as intimidating social situations. In this same vein, you can also effectively use hypnosis to help overcome any negative habits you’ve been using to cope with stress, like smoking or compulsive eating.

What’s involved

The process of hypnosis involves entering a trance, or a deeply relaxed, but focused state (like that of daydreaming or meditation), and making suggestions for your subconscious mind to accept.

You can go to a trained professional for hypnotherapy, and they will talk you through it. Or, you can employ the use of books, videos, or even short articles to learn what’s involved, and achieve effective results at home.

Benefits

Hypnosis is an extremely versatile tool that can be used for everything from simple relaxation to pain management in childbirth. It’s easy to do, can be quite inexpensive, and the results are lasting.

There are almost no potential negative side effects, and it can give multiple benefits at the same time. Rarely, upsetting information can come up from your subconscious mind and can be discussed and processed in therapy. Also, it is important to remember that

Drawbacks

Hypnosis isn’t for everyone. Some people have trouble getting past their initial prejudices about the practice in general, and some have a more difficult time getting into the trance-like state required for hypnotic suggestions to become deeply embedded. Others find that they simply can’t find the time or the focus, and have an easier time with other stress-management techniques.

How Self-Hypnosis Compares to Other Stress Reduction Methods

Like meditation, hypnosis does require more focus and practice than techniques like simple exercise or the use of medications and herbal treatments, and hypnosis also requires some training or the help of a trained professional.

However, hypnosis may be a preferable option for those with physical limitations that make exercise like yoga more difficult. There are few (if any) potential negative side effects, like with some medications or herbal remedies. Also, few other techniques can offer such a wide variety of benefits.

With training and practice, virtually anyone can use hypnosis to some degree of success and experience the many benefits this technique has to offer. This is an often-overlooked but wonderfully effective route to stress relief.

By: Elizabeth Scott