Tim Maude Hypnotherapy

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  • Quit Smoking the Hypnotherapy Way

    Quit Smoking the Hypnotherapy Way

    Ever since I started hypnotherapy professionally, I have had people come to me wanting to quit smoking. It seems that there are two sorts of people who smoke – some who just decide to stop and do so with apparent ease – the others struggle with cravings and soon go back to smoking all over again. It is this latter group that seek the help of a professional hypnotherapist.

    Hypnotherapy is not magic. I cannot just click my fingers and make someone not want to smoke ever again. Hypnotherapy is about allowing the subconscious mind to accept that smoking is not necessary, so that it doesn’t constantly prompt you to light up.

    In hypnotherapy, quitting smoking is done quickly – in one long session. This is because, if you drag it out over a few weeks, cutting down day by day or week by week, the brain spends too much time thinking about smoking. This makes it harder for the subconscious to give up the idea of smoking.

    For the majority of my quit-smoking clients, this approach works very well. However, I have found two small problems that sometimes happen:

    • Firstly, I occasionally get clients who call me up saying, “Do you remember you helped me quit smoking last year. Well, I didn’t even think about smoking since seeing you until a few weeks ago. I was very stressed and someone offered me a cigarette, which I took. The next day I was back smoking fifteen a day. Can I come and see you again?”
    • Secondly, I sometimes get clients who call me a week or so after the quit smoking hypnotherapy session and say, “I haven’t smoked since I saw you, but I still sometimes crave a cigarette. Can you help?”

    And so as part of my quit smoking hypnotherapy service, I have decided to offer a free follow-up session. This is designed to reinforce the change that will have already taken place so that clients are able to reduce and cope with any cravings (if they have any). It will also reinforce the messages of what to do in moments of weakness in the months and years to come.

    There are an increasing number of people who have become addicted to vaping. Quit-smoking hypnotherapy works equally well with addictions to cigarettes or to vapes.

    If you need help quitting, and you really want to quit, check out my Quit Smoking page and contact me. We can have a chat on the phone first and if you want to go ahead, I will book you in.

  • Are you sceptical about whether hypnotherapy can help your anxiety?

    Are you sceptical about whether hypnotherapy can help your anxiety?

    If you are struggling with anxiety, you may have heard of hypnotherapy as a potential treatment option. However, you may also be sceptical about whether it can really work. After all, hypnosis is a controversial topic, and there is a lot of misinformation out there.

    I have been using hypnotherapy to help people with anxiety for some years now, but I still meet plenty of people who are sceptical. In this blog post, I will discuss the evidence for the effectiveness of hypnotherapy for anxiety, and I will address some of the common concerns that people have about it.

    What is hypnotherapy?

    Hypnotherapy is a form of psychotherapy that uses hypnosis to help people make changes in their thoughts, feelings, and behaviours. Hypnosis is a state of focused attention and relaxation in which people are more open to suggestion.

    When in a hypnotic trance, the brain has a chance to sort out many of the past stresses that have given rise to anxiety without the client being aware that it is doing so. It is not surprising that many people feel sceptical, when they are unaware that changes are taking place.

    During hypnotherapy, the therapist will use a variety of techniques to help the client relax and enter a state of hypnosis. These techniques may include guided imagery, relaxation exercises, and positive suggestions.

    What is the evidence?

    There is a small amount of experimental evidence to suggest that hypnotherapy can be effective for anxiety. A 2019 meta-analysis of 18 studies found “the average participant treated with hypnosis improved more than about 84% of control participants.”

    Most of the published research into hypnotherapy and anxiety focuses on case studies, rather than controlled experiments, so it it not surprising that hypnotherapy is not more widely recognised as a treatment for anxiety.

    My own personal experience reflects that of the meta-analysis cited above – the majority of people I see in my clinic reduce or eliminate their anxiety within a few weeks, but there is a very small percentage that I have been unable to help.

    Concerns about hypnotherapy

    Some common concerns about hypnotherapy are:

    • Loss of control. Some people are concerned that they will lose control of themselves during hypnosis. Wrong! In hypnosis, the client is still in control of their thoughts and actions.
    • Being forced to do things against your will. Another common concern is that the client will be forced to do things against their will during hypnosis. Sorry to burst your illusions, but this too is wrong. The hypnotherapist can suggest things – but the client is in control of what they do all the time.
    • Recalling past trauma. Some people are concerned that they will be forced to recall past traumas during hypnosis. I never ask people to recall past traumas. I am concerned with getting my clients into a good state than digging up the past.

    Are you still sceptical about hypnotherapy?

    If you are still sceptical about whether hypnotherapy can help your anxiety, I encourage you to do some more research. The evidence to suggest that hypnotherapy can be an effective treatment for anxiety is growing, albeit slowly.

    You might look at some of the independent reviews of my own treatment to see client’s views on the effectiveness of hypnotherapy on anxiety. (Search for “Google My Business Tim Maude Hypnotherapy” and follow the link to Reviews)

    In the end, the only way you can tell how well hypnotherapy works to remove anxiety is to try it for yourself.

    References

    The efficacy of hypnosis as a treatment for anxiety
    https://pubmed.ncbi.nlm.nih.gov/31251710/

    Tim Maude Hypnotherapy Reviews
    https://www.google.com/search?q=Google+My+Business+Tim+Maude+Hypnotherapy

    Photo by MoniQue Rangell-Onwuegbuzia on Unsplash

  • What are your Best Hopes?

    What are your Best Hopes?

    Take a minute to think about it. What are your best hopes? – For the next week, for the next month or two, for the next year, or even beyond that. What would you like to happen?

    And for those of you who answered, “I’d win the lottery” – think again. Yes, it would be nice to win the lottery, but let’s keep it real. Go back and answer the question, “What are your best hopes?” with something that, with a fair wind, you might actually achieve.

    You see, when your mind is focused on what you want, it’s not focused on your anxiety, your stresses or your other problems. The more often you spend time focusing on how you want to be, the more your brain will re-align itself. And importantly, the brain will be better able to deal with the stuff that you have built up in that collection of stress we call the stress bucket.

    Many of the anxiety-ridden people I meet in my clinic have very simple “best hopes”. They want to be normal again, leading normal everyday lives. They want peace in their lives – free from the anxiety that they suffer from every day. This is their best hope. This is what they want to achieve. I see the smile on their face as I get them to describe the future that they would like.

    Of course, I use hypnotherapy to help reinforce the brain re-alignment, but you can do it on your own. Ask yourself, “What are my best hopes?” Now imagine what it will be like when you achieve your best hopes. Remember, this is not a goal you are setting yourself that you “have to” achieve. It is simply using the power of your imagination to create a better future in your own mind, allowing the brain to sort out your stresses and anxiety on its own. The following time that you do it, you might think of a different future – and that doesn’t matter. What matters is that you can use your imagination to dream of a future that is more positive.

    For some people, this is too difficult to do on their own – and if this is you, look for a therapist to help. If you want to give hypnotherapy a go, I run my clinic in Fleet (Hampshire UK) on Tuesdays, Wednesdays and Thursdays.

    Photo by Aziz Acharki on Unsplash

  • Thinking Bad or Thinking Good

    Thinking Bad or Thinking Good

    Negative thinking increases stress and too much stress can lead to anxiety, depression, anger and other negative emotions. Negative emotions can then lead to negative thinking patterns again. And so the vicious circle repeats itself yet again.

    When you drink your cup of coffee in the morning, do you spend your time appreciating the taste or are you worrying about the amount of work you have to do that day. Every week I see clients suffering from anxiety. The first question I ask them is, “What’s been good this week?” I want them to break the vicious circle.

    There is growing evidence that negative thinking can have a negative impact on our brains, and may even increase our risk of developing dementia.

    The Science Behind Repetitive Negative Thinking and a Decline in Brain Function

    Okay – this is going to get complicated, so bear with me …

    Some people engage in what is known as repetitive negative thinking (RNT) – that is a pattern of thinking that involves dwelling on negative thoughts about the past, present or future. It can include rumination, worry and catastrophising. It’s that focus some people put on the bad things that are happening in life and all around them, while minimising the good.

    It has long been suspected that RNT is associated with an increased chance of general decline in the brain function and also developing Alzheimer’s in later life. In 2020, a scientific study reported concrete evidence that repetitive negative thinking is associated with cognitive decline.

    So before you start worrying about that, let’s get two things straight:

    1. If your thinking patterns include RNT – this does not mean that you will definitely get Alzheimer’s. It only means that you are more likely to develop Alzheimer’s … and the vast majority of people do not develop Alzheimer’s anyway, whether or not they have RNT.
    2. The science does not say that RNT causes Alzheimer’s – it just says it’s associated with Alzheimer’s. For example, they don’t know if there is another factor that causes both RNT and Alzheimer’s.

    So don’t go and start worrying that all the negative thinking you are doing will definitely damage your brain. However, do be aware that the general consensus is that too much negative thinking will have a negative impact on your brain.

    The Brain Likes to Learn Patterns

    The brain learns patterns of behaviour and tends to stick with them – because it’s easier to stick with what you know than learn something new.

    Most people who drive to work every day will be able to do so without remembering the journey at all – their brain has repeated a pattern that it has learnt. If you always have your breakfast at exactly 8 o’clock – you will very quickly find yourself longing for breakfast if you are even a few minutes late – because your brain has learnt a pattern. If you are always checking to see what your friends are doing on social media, your brain will encourage you to check them out even more.

    … And if you constantly think about the negative things in your life, your brain will seek those negative things out for you to think about.

    Think Positive

    So practice thinking positively. Bad things happen in our lives, and we cannot ignore them – we have to deal with them, but once we have dealt with them, we can leave them behind. Positive and negative thinking is all a question of balance.

    Even the small positive things are worth spending time thinking about. I love my coffee in the morning and so focus all my attention on it while I am drinking. I spend a few minutes each day thinking about the positive impact I am having with my clients – even those who are hard work. I consciously spend time thinking about the things I am grateful for every day.

    Thinking positively takes work. You need to practice so that your brain learns the positive thinking pattern.

    So think positive where you can. Acknowledge the good things in your life. Maybe keep a journal of the positive things that have happened to you each day. And above all – enjoy your life … as much as you can.

    References

    Repetitive negative thinking is associated with amyloid, tau, and cognitive decline
    This is the original scientific paper – if you find it difficult to read (I did) try the next article
    https://alz-journals.onlinelibrary.wiley.com/doi/10.1002/alz.12116

    Repetitive negative thinking linked to dementia risk
    This is a summary article – easier to read than the first.
    https://www.ucl.ac.uk/news/2020/jun/repetitive-negative-thinking-linked-dementia-risk

    Negative Thinking Speeds Up Brain Decline and Raises Dementia Risk
    This is probably the easiest description to read.
    https://thebestbrainpossible.com/thinking-depression-anxiety-brain-dementia/

    Photo by Nathan Lemon on Unsplash

  • Long-Term Antidepressant Use

    Long-Term Antidepressant Use

    The BBC recently reported that 2 million people in the England have been taking antidepressants for five or more years. Antidepressants are not only taken for depression, but also for a range of other disorders including various anxiety-related issues.

    Modern antidepressants affect the brain’s chemical balance. It was originally thought that they worked by adjusting the uptake of serotonin (the neurotransmitter that is related to your sense of well-being). However, there are scientists who think that it simply affects the way you think and feel.

    Taking pills to help relieve stress and anxiety may sound like the quick and easy method of sorting out a problem – but you should be aware that you can become dependent on them. Evidence suggests that they can help people in the short-term – but there are no real long-term studies. So it is worrying that so many people have been taking them for over five years.

    And then there is the issue of stopping once you have started. If you come off many antidepressants too fast, you can develop withdrawal symptoms – including an increase in anxiety. So if you want to come off, make sure you do it in consultation with your doctor.

    The NHS website emphasises various talking therapies as alternatives to antidepressants. Apart from mentioning exercise, it does not have a lot of guidance on lifestyle changes. Changing diet, changing routine, taking more exercise and other lifestyle changes are also an important means for tackling anxiety and depression.

    If you have been taking antidepressants for a long time, if you haven’t talked to your doctor about it for a while, it might be worth doing so.

    References

    BBC Report on Long-Term Antidepressant Use
    https://www.bbc.co.uk/news/uk-65825012

    Types of Antidepressants
    https://www.nhsinform.scot/tests-and-treatments/medicines-and-medical-aids/types-of-medicine/antidepressants

    Alternatives to Antidepressants
    https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/medicines-and-psychiatry/antidepressants/alternatives/

    Photo by Nastya Dulhiier on Unsplash

  • A Quick Guide to Social Anxiety & Hypnotherapy

    A Quick Guide to Social Anxiety & Hypnotherapy

    Having anxiety about social situations is far more wide-spread than you might think. Around one in ten people in the UK will have social anxiety at some point in their lives. It is so common that it has its own medical classification – it is known to doctors as Social Anxiety Disorder (SAD), or sometimes, Social Phobia.

    Social anxiety is a problem when someone has anxiety or fear in social situations – meeting people, being in a workplace, going to a supermarket when it is busy … any situation where there are a lot of people around can trigger social anxiety. It is diagnosed more often in women than in men, and often starts in the teenage years.

    How do I know if I have social anxiety?

    When in a social situation, someone with social anxiety may suffer some of these symptoms:

    • A feeling of anxiety or fear – for no apparent reason
    • Thinking that other people may be judging them
    • Sweating, blushing or trembling
    • Feeling embarrassed
    • Being self-conscious
    • Difficulty speaking clearly – both hesitant and unable to find the right words to say
    • Having a feeling of not being good enough compared to everyone around them
    • Finding it difficult to maintain eye contact
    • Physical changes such as increased heart rate, dry mouth, or fast breathing

    People with social anxiety disorder may change their lifestyle in order to avoid social situations, being happier on their own or with small groups of close friends.

    What causes social anxiety?

    The exact cause of social anxiety will vary from individual to individual. It tends to run in families, so there may be genetic factors involved. Some people may have had a bad experience in a social situation in the past which their brain has not processed fully; they may think of themselves as lacking importance, or not as good as everyone else in the group; or they may simply have a super-shy personality.

    The cause of an individual’s social anxiety is not really very important in dealing with the issue. The cause may be interesting, but it does not help in sorting it all out.

    How can hypnotherapy help with social anxiety?

    As with all anxiety-related problems, it’s only a problem if it’s a problem. If a person is content with their life as it is, there is no need to do anything about it. However, if social anxiety prevents them from living how they want to live, then hypnotherapy can help.

    Hypnotherapy allows an individual to change those automatic feelings of fear, anxiety and generally being uncomfortable in social situations. It can also help by improving self-esteem, a factor which is sometimes associated with social anxiety. Hypnotherapy can help individuals be fully comfortable and in control of their feelings in a social situation.

    References

    NHS advice on social anxiety
    https://www.nhs.uk/mental-health/conditions/social-anxiety/

    Royal College of Psychiatrists description of social phobia
    https://www.rcpsych.ac.uk/mental-health/problems-disorders/shyness-and-social-phobia

    Hypnotherapy for social anxiety
    https://www.mindsethealth.com/matter/hypnosis-social-anxiety

    Photo by Kimson Doan on Unsplash