Shaan's Mindful Matters

The Mountain Stream

May 26th 2018

Those of you who suffer from anxiety will really like this post. I’m going to share with you one of the key things that I have learned in my Harley Street Practice. Alot of the times when I do MP3 recordings to assist my private clientele it often amazes me how many of these recordings are essentially relaxation tracks. This got me thinking, I wonder whether the art of learning to relax and control one’s thoughts through using progressive relaxation techniques is perhaps the key to gaining some sort of mental calm in what otherwise is a chaotic and turbulent world.

 

I sometimes think of relaxation like a moutain stream gently meandering its way down to the sea. Along the way the stream turns into a raging river, dragging along rocks, boulders, sediment and other debris it picks up along the way. As it builds strength and momentum there are times when that river moves so fast it can seem out of control. Out of control, as it rages on down, taking what it will in its path. Soon the river nears the end of it’s journey. At times the river was calm and relaxed, at other times it was angry and full of turmoil not knowing how it was going to reach its destination.

 

When finally the river reaches its destination it slows and drops that load. It doesn’t need to carry all those rocks and boulders anymore. It can just let them go, releasing them easily from it’s hold. Gradually the river meanders and reaches the sea. It finally has reached the ocean of calmness it was looking for all that time ago.

 

Sometimes we are like a raging river. Our minds swirl and toss with thoughts, feelings and out of control emotions. At times it can seem we have our very own raging river inside of us, driving us to what we hope will be our destination. Along the way it can seem we are out of control and ploughing through life, picking up other people’s issues, fears and mis-conceptions of the world in which we live. If all that was needed was to find a different more gradual course to where we want to go, then wouldn’t that be something that would interest you?

 

That gradual course starts with relaxation. It starts by having a daily plan of action that enables you to spend just a few minutes practicing relaxation. Practice getting up in the morning and practicing your deep breathing. Focus on that breathing in and out, and as you do that you’ll begin to notice how much easier it is for you to quiet your mind. From this quiet mind, you can then more clearly drop your mental debris and begin to gradually train yourself to focus on success


Shaan's Mindful Matters

Are you one of the 16% who suffer from anxiety?

May 20th 2018

Most of us experience feelings of anxiety or panic at some point in our lives. Statistically, the condition affects nearly 16 percent people at any one time.

 

Unfortunately, most people are not aware of how they can manage their anxiety which causes them damages on both personal and professional level. No matter if your anxiety triggers by specific occurrences like work-related stress or arises from trivial things in daily life, it can effectively be managed by making healthy choices.

If you experience bouts of anxiety, here are 5 things you essentially need to avoid so as to prevent the deterioration of your emotional and mental health.

 

Validating Your Fears

 

People often try to validate their thoughts, especially when they are negative ones. For example, those who are afraid of spiders are more likely to read stories about how it can kill people or those with a fear of car accidents may look up death rates for the same. Trying to convince yourself that your fear is rational can actually make it worse and even harder to cure.

 

Encouraging Negative Reinforcement

 

Negative reinforcement occurs when a specific behaviour gets ingrained in your mind by avoiding a negative outcome or aversive stimulus. For example, if you have a fear of cats and you avoid a cat every time you see one, it can make your mind believe that the anxiety can be avoided by keeping away from the stimulus. Once the phenomenon gets registered in your brain, it may reinforce the idea that the cat is something you need to fear and the anxiety can be avoided by evading them altogether.

Experts believe that anxiety can be reduced if you face your fears rather than avoiding them. This may seem hard, but letting yourself in the anxiety-triggering situation can have a positive effect on your condition.

 

Spending Time with Negative People

 

Human beings have the tendency to replicate others’ behaviour. Spending time with people that bring negativity, stress, or tension into your life can adversely affect your emotional and psychological health, especially when you need to be stress-free. When anxious, try to surround yourself with people who bring positive energy and rejuvenate your mind.

 

Avoiding Sleep

 

Sleeping with anxiety can be difficult. But, some people with anxiety avoid sleep on purpose which is a big mistake. Sleep evasion can make it harder for you to control anxiety and even worsen your symptoms, leading to more physical and mental health issues.

 

Unhealthy Coping Behaviour

 

Some people try to evade their anxiety through unhealthy coping behaviours, such as drugs, drinking, and gambling. While these tactics may distract your mind from anxiety, they can eventually make you lose your ability to cope with stress without drugs or drink, thus worsening the problem.

Avoid the aforementioned choices and get expert assistance from professional hypnotherapist Shaan White. With his hypnotherapy sessions, hundreds of people have found solutions for their mental and psychological health problems. .


Shaan's Mindful Minutes

How to Overcome Depression and Anxiety at the Same Time

May 17th 2018

Depression and anxiety are two distinct mental health disorders. However, more often than not, I see depression accompanying anxiety patients and vice versa. Their treatments overlap, and since I have helped many patients overcome both, I would like to touch upon it in this post.

 

The Cause

 

While anxiety can be loosely defined as excessive worrying about something, depression is very different from it. Depression is defined as a deep sense of sadness and withdrawal which may take away a person's sense of purpose and enjoyment. Anxiety patients may get confused about suffering from depression because of the medication that they are prescribed, anti-depressants in most cases. At times though, the anxiety disorder itself may cause  depression. This may be due to the fear and difficulty they face in their daily life as a result of anxiety. In other cases, a person may have suffered from depression as a primary illness, well before than they had developed anxiety, and so, both become necessary to treat.

I once had a patient suffering from social anxiety, and while it can be hard for such people to interact normally in social gatherings, that person suffered from a mild form of depression as well. Now, had it been anxiety alone, his treatment would be simpler, but having a client who has lost all hope to be treated for anxiety can be a difficult ordeal. However, I would like to tell you that whether alone or together depression and anxiety are both treatable mental health disorders, and once a person identifies it and is willing to seek help, he/she can be cured.

 

Dealing with Anxiety and Depression

 

Since both these conditions are characterized as mental illnesses, the treatment options associated with it can have more to do with correcting mind disruptions or treating underlying emotional and relational issues. The makeup of our brains is influenced by our lifestyle, such as by the diet we consume, how we move, and the quality of sleep, among other things. The treatment options usually employed include an integrative approach of psychological therapies, complimentary therapies and a healthy lifestyle change.

If you or a loved one you know of suffers from depression and anxiety at the same time, know that you are not alone suffering from the two mental illnesses together. Here are some of the things you can start implementing that might help the situation:

  • Understand that depression as a side effect of anxiety is common
  • Treating anxiety can also help treat depression
  • Develop a healthy sleep pattern whereby you get a good 6-8 hours of sleep regularly
  • Get some exercise or yoga that may help calm your nerves
  • Spend time in nature to relax yourself
  • Spend time with friends/family that are supportive
  • Meditate for 5-10 minutes each day

Lastly, it is advisable that you eek expert anxiety help


Shaan's Mindful Matters

4 Anxiety Problems Hypnotherapy Can Cure

May 11th 2018

In recent years, hypnotherapy has gained wide popularity as an alternative treatment for mental health issues. When used as an integrative approach, it can help prepare patients for painful medical procedures by enabling them to alter their feelings and perception about the treatment and pain. Besides, it may also help you get over past experiences by allowing you to explore painful memories, thoughts, and feelings they might have hidden in subconscious state of your mind.

 

What it Can Cure?

 

Hypnotherapy can particularly help with the following anxiety-related problems

 

Physical Strain

 

Physical strain is usually the symptom of emotional or cognitive stress. Depending upon the severity of stress, it may include irregular heart rate, rapid breathing, and shaking. Hypnotherapy attempts to reduce the frequency and intensity of physical strain by addressing and altering beliefs that trigger the physical reaction. By embedding a modified behaviour, the therapy may allow you to feel more relaxed and comfortable when faced with the similar situation in the future.

 

Emotional Strain

 

Continued feelings of fear and anxiety may put you in a strained emotional state. As a result, it may cause discontentment and worry, which may hamper your personal and professional life.

Hypnotherapy can help you recognise your unconstructive thoughts and replace negative beliefs with positive ones. By resolving the causes of anxiety and implanting more productive thoughts, the therapy can make you feel happy, content, and more stable emotionally and psychologically.

 

Sleeping Disorders

 

People with anxiety often have difficultly falling asleep. Sleeping disorders may be caused by a number of personal, professional, or social issues. Getting to sleeping with muscle tension and anxiety can be nearly impossible, and thus may cause various other health problems.

Hypnotherapy can help alter anxious thought patterns and implant improved suggestions that can reduce anxiety level, which in turn leads to improved sleeping patterns.

 

Phobic Reactions

 

Hypnotherapy can greatly help in conquering phobias. The therapy attempts to replace your irrational thoughts about the object or event causing fear with logical beliefs. While phobias typically occur due to an earlier experience which the person does not remember, the hypnotherapist aims to access the underlying stimulus to eliminate the conditioned response altogether.

 

Regardless of the severity of the problem, hypnotherapy can identify the underlying causes of your anxiety and change your thought and behavioural pattern to restore your mental health.

 

We, at The Anxiety Expert, provide you with expert solutions to help you overcome your personal and social anxieties. Our expert hypnotherapist, Shaan White can equip you with the right tools and techniques to enable you to identify your problems and find solutions for your mental health problems on your own. 
 


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