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Category: Mindfulness

  1. Hypnotherapy and Mindfulness working together to help deal with stress and anxiety.

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    Hypnotherapy and Mindfulness working together to help deal with stress and anxiety.

     blonde lady sleeping cognitive shuffle

    A new study on treatment for stress combining mindfulness with hypnotherapy has shown positive results in a Baylor University pilot study.

    What is  "mindful hypnotherapy." ? 

    This latest study was conducted at Baylor University. Researcher Gary Elkins, Ph.D., director of the Mind-Body Medicine Research Laboratory at Baylor University said: "Hypnosis involves focusing attention.. it includes mental imagery, relaxation and suggestions for symptom reduction. Mindfulness is a type of meditation that involves focusing attention on present moment awareness. It can help people cope with stress, but can require months of practice and training,"

    The study is published in the International Journal of Clinical and Experimental Hypnosis.

     

    Working as a practitioner who already uses a combination of techniques, including mindfulness, hypnosis and meditation I already explain to my clients how this combination can help people achieve results faster and easier for them.

    The study's basic premise is that using hypnosis to deliver mindfulness goals could have many advantages, Elkins said.

    "Combining mindfulness and hypnotherapy in a single session is a novel intervention that may be equal to or better than existing treatments, with the advantage of being more time-effective, less daunting and easier to use. This could be a valuable option for treating anxiety and stress reduction."

    Elkins noted that while mindfulness by itself can be an effective treatment for stress and anxiety for some people, it typically is provided in eight weekly sessions that last two hours or more each week and include an all-day retreat of eight or more hours. That amount of time -- more than 24 therapy hours -- may be a burden in cost and time for some people. Also, research has not shown that mindfulness-based treatments are consistently superior to standard cognitive behavioural therapy, he said.

    What happened in the study on Mindfulness and Hypnotherapy working together?

    For the study of mindfulness and hypnotherapy, the Baylor research team recruited 42 individuals with self-reported high stress. Half took part in an intervention of one-hour weekly individual sessions that included hypnosis inductions and suggestions for greater mindfulness. Participants also were given self-hypnosis audio recordings lasting about 20 minutes, each with suggestions for a hypnotic induction, relaxation and greater mindfulness. The second group did not take part in the intervention.

    At study's end, the intervention group reported a large decrease in stress and a significant increase in mindfulness. Most were highly satisfied with the number of sessions, the ease of home practice and the clarity of content, Elkins said. The average participant practiced almost every day, and overall satisfaction with the intervention was 8.9 on a scale of 10.

    In comparison, those who did not participate in the intervention reported no significant difference between pre- and post-study stress level.

    A limitation of the study was its small sample size, Elkins said. Future studies of a larger number of people could be of value, as well as testing mindful hypnotherapy for such concerns as anxiety, depression or chronic pain, he said.

    The good news from this study is that it is helping show that it doesn’t take a huge amount of work to help start to change the way that we think and feel.

    I often talk to people about how well these interventions work and when I do this, one of the most important points is about how much people want there to be a change. If you really want to change something then there is really no reason why you should not be able to do that.

    You can try a short mindfulness meditation and hypnosis for yourself right here:

  2. Why do I have a short attention span now that I am worried about Coronavirus Covid-19 ?

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    I can't concentrate, my attention span seems to be so short at the moment and it all seems to be because of coronavirus - What is going on?

    coronavirus hypnosis and mediation for stress and anxiety

    You are not alone, and in fact it's perfectly understandable what is happening to you, especially as it is happening to millions of people around the world too.

    We have never known anything like this to happen before so we are all adjusting to the changes we are making in our lives. Hopefully they will only be for the short term but we don't really know how long that short term will be. Being alone or isolated can be hard. It's a very sensible precaution to make sure you keep your distance and follow all of the advice that you are being given.

    Sometimes we don't really understand some of the things that are happening in our minds. It's quite clear and perhaps easy to understand why we may be suffering from stress and anxiety at this time. Not knowing what will happen can do that, although you can learn to let go of those worries...right now though let's talk about why it is so hard to concentrate.

    Lack of concentration - short attention span due to Coronavirus Covid-19

    What is going on here? Well it is all about something called Hypervigilance.  We have evolved to do so many amazing things in our lives but parts of our brain haven't quite caught up with that intelligence and are still behaving as if they don't really know what is going on.

    What is Hypervigilance and how does it apply to coronavirus covid-19?

    RF Bear picture

    So, take yourself back a few hundred years and imagine you are searching the forest for some food when you hear a noise in the distance. You look across and there is a huge bear in front of you and he has seen you...he is coming for you and you start to run away.  You manage to lose him and make your way back to where you are settled in camp, but now you don't know where he is. So now it is on your mind. Thinking about eating isn't so important suddenly. More important is to look out for that bear, could he attack you and your family?  If you see him in the distance you need to keep on looking out for him and making sure you are very careful and always on alert.  You won't be going back to normal until you know that the problem the bear is causing is over.

    It's perfectly normal and only to be expected.  Right now it feels like we are all living through that bear and the stress he is causing us. Having a short attention span and finding it hard to concentrate is a normal reaction.

    Try and find other things to do. I don't need to give you huge lists of the right thing to do because there are already so many brilliant people doing that, just bear in mind that looking after yourself and learning to let go will help any time that you can.

    Here's a short meditation/mindfulness video that you can watch if you want to take just a few minutes out of your day.

    take care, be safe