Morning Anxiety.

Hi.

How did you get on with the affirmations last week? The feedback that I got was all positive, so thank you for that. This week I want to blog about morning Anxiety. Yes it is a thing.

Do you ever experience racing thoughts or anxiety in the morning before you even have a chance to hit snooze on your alarm? If you do, you’re not alone.

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What is morning anxiety?

Although not a medical term, morning anxiety refers to waking up with feelings of stress and worry. If you are dealing with excessive anxiety, worry, and stress in the morning, there’s a good chance you may also have generalized anxiety.
Generalized anxiety disorder (GAD) is characterized by excessive and uncontrolled worry that pervades daily life and occurs frequently for at least six months. People with GAD typically worry about everyday actives such as work, money, family, and health.

What are the symptoms of morning anxiety?

The symptoms of morning anxiety often mimic those of generalized anxiety disorder. If you are struggling with anxiety upon waking, you may be experiencing: feeling restless, “on-edge,” or “wound up” irritability fatigue. Signs of a panic attack, such as tight chest, tense muscles, higher than normal heart rate, or difficulty breathing
difficulty concentrating and finding your mind goes blank
difficulty controlling the worry or nervousness.

What causes morning anxiety?

Morning anxiety can be caused by many factors that may also contribute to an anxiety disorder. Since morning anxiety is a reaction to excess stress and worries, there are several potential causes that may contribute to your symptoms.
The “stress hormone” cortisol is released by the adrenal glands in response to fear or stress. Researchers have studied the cortisol awakening response (CAR) and have found that cortisol is highest in the first hour of waking for people with an increased level of stress in their lives. This helps explain why you may experience an increase in anxiety in the morning.
What you eat and drink first thing in the morning can also contribute to higher levels of anxiety in the early hours of the day. Did you know that Caffeine and sugar can increase anxiety symptoms. But low blood sugar due to a lack of food can make anxiety symptoms worse.
If you go to bed worrying or wake up during the night with anxious thoughts, you are likely to feel anxious and concerned about your day in the morning.

How is morning anxiety treated?

Living with an anxiety disorder can feel like a never-ending cycle of worry. But it doesn’t have to take over your life. You can learn ways to cope with your symptoms. Some of the more common ways to treat morning anxiety include:

Lifestyle Changes.
Many lifestyle changes can help you manage morning anxiety, including:
getting enough sleep
limiting alcohol and caffeine (both can trigger anxiety and panic attacks)
eating a healthy diet that limits processed food and sugar
reducing stress at work and home.
There are also self-care strategies you can use right when you wake up feeling anxious. This includes:
Physical activity. Exercise is one of the best things you can do for yourself in the morning, especially if you are dealing with an excessive amount of worry when you wake up. Any physical activity, such as taking a walk, can:
lift your mood
reduce anxiety symptoms
improve your body’s ability to handle stress
help you relax
Aim to exercise at least five days per week for 30–45 minutes each session.

Deep breathing exercises

Deep breathing done first thing in the morning can help take the focus off of your negative and anxious thoughts and turn your focus and energy toward your body.

Challenging negative thoughts.

If you wake up with negative thoughts about your day (often called “awfulizing”) challenge them and focus on what you can control. You can keep a journal by your bed and write down what you are grateful for. It’s also a good idea to list at least three things you are looking forward to.

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Don’t fight it.

If you’re new to these techniques and you’re finding that managing morning anxiety is a lot harder than you thought, try setting a worry timer. Give yourself a time limit of 10 minutes to experience those feelings. When the timer goes off, move on to your self-care strategies. Though you can’t expect to simply “turn off” your anxiety, this approach allows you to acknowledge your worry and gives you a concrete point at which to move on to self-care.
Even though the symptoms of morning anxiety can feel overwhelming and permanent, they are highly treatable. When you combine professional treatment along with the self-care strategies listed above, you can experience relief from the racing thoughts and worry that invade your mind.

In conclusion for mornings

Start a morning routine.
When I started an effective morning routine and stuck to it, I was able to massively reduce my anxiety. In addition, it also helped with my productivity, energy, relationships, and a host of other areas of my life. It really was life-changing.
10 Things You Can Do to Naturally Heal Your Anxiety
Wake Up Early : According to Hannah Hepworth, an expert on natural anxiety relief, “when you wake up early you can have plenty of time to get where you need to go. Instead of rushing and yelling…you can work calmly.”
Make Your Bed : The reason making your bed is so powerful is that it allows you to successfully complete a task first thing in the morning, which then builds momentum to continue doing more for the rest of the day.
Repeat your daily affirmation : If you can look in a mirror, smile and say your daily affirmation. Say it with meaning and belief.
Take a Cold Shower : This sounds awful. In fact, when I first heard about it I didn’t try it for months because I didn’t think it could help and I loathed the idea of taking a freezing, cold shower. However, after 3-months of consistently taking a cold shower every morning, I can ensure you the benefits are enormous. The easiest recipe to get the psychological lift is by taking a cold shower for 2 to 3 minutes once or twice daily, preceded by a five-minute gradual adaptation to the temperature (i.e. start your shower hot and then finish it with 2–3 minutes of pure icy goodness). Only taking a cold shower can strengthen your body’s parasympathetic and sympathetic nervous systems, increase proper circulation of blood through your body, and contract your muscles to eliminate toxins and poisonous wastes.

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Coffee, Tea, or Your Breakfast Drink of Choice : Until recently, my mornings would always start with a cup of coffee. I have been consuming the beverage ever since I can remember, and I never wanted to lose that, but there came a point where I knew that healing my anxiety was much more important than the benefits of coffee. So I went cold turkey. Give it a try, but leave your phone at home. Just embrace your surrounds and be grateful that you woke up this morning.
Brain Dump at Desk : “Could bitching and moaning on paper for 5 minutes each day change your life? As crazy as it may seem, I believe the answer is yes.” -Tim Ferriss
Gratitude : The key here is not to repeat that you are grateful for your family, life. The key is to focus on being aware of the smaller things in life that you would miss if you were gone. This is a very pow-erful practice . Dr. Emmons, a gratitude researcher, confirms that practicing gratitude daily can reduce anxiety and depression.
The Morning Three
1. Affirmations—By stating three affirmations in the morning I am able to put myself into a charged state. It may seem strange, but it has been hugely beneficial to my mental state.
2. What do I get to enjoy today—By starting my day thinking about what I get to enjoy today, I put my mind into a positive mode and trigger my brain to see the upside of the day.
3. Daily Intention — I start out each day with intention. Whether it’s as simple as “I will be present today” or “I will choose to see the beauty in everything that happens to me today.” It doesn’t really matter, but I have found it extremely helpful for lowering my daily anxiety to be intentional about what I want my day’s purpose to be,

MITs:

Three Most Important Tasks that need to get done Even a basic plan of attack for your day can drastically reduce your anxiety by decreasing the cognitive load that comes with increased decision making. Each morning we wake up with a finite amount of brain power and every decision we make detracts from it. By having a basic structure that decreases the number of decisions you have to make about what you are going to do next, you will be able to take control of your day and calm your restless mind.”
1. What task, if completed successfully, will make all of the others obsolete?
2. What task do I have the most anxiety/fear about?
3. What task will move me closest to accomplishing my number 1 goal?
Deep Work: Do all of the above. Make it work for you.
I understand we all have different schedules and responsibilities, but if we want to overcome anxiety and move our goals forward truly we must protect our mornings. If we don’t take control of our mornings, something else will.

Hope that made sense. Until next time.

Have a great week

Jon X

These recent blogs are taken from my paperback Can I Change? Available from Amazon in Paperback or Kindle version.

Jon Adkin BAHyp Hypnotherapist

 

Can you change?

Hi welcome to this weeks blog.

Getting back on track after last weeks rant about mobile phones. I’m going to blog about Anxiety and how to help control it, ease it and some tips to and affirmations to help start your day.

This week I am going to focus on affirmations. This is something I do every day.

Affirmations are positive statements that can help you to overcome self-sabotaging or negative thoughts. To use affirmations, first analyse the thoughts or behaviors that you’d like to change in your own life and career.

Affirmations (meaning statements said with confidence about a perceived truth) have helped thousands of people make significant changes in their lives. An affirmation can work, because it has the ability to program your mind into believing the stated concept. This is because the mind doesn’t know the difference between what is real or fantasy.

Believe in myself

What Affirmations Do?

  • They motivate.
  • They keep the mind focused on the goal.
  • They influence the subconscious mind and activate its powers.
  • They change the way you think and behave, and this can bring you into contact with new people, who can help you with your goals.

Positive statements make you feel positive, energetic and active, and therefore, put you in a better position to transform your inner and external worlds.

When and How to Repeat Affirmations

1) Devote some special times during the day for repeating them.

2) Repeat them wherever you are, and whenever you want and have the time.

Before starting, ask yourself whether you really want to get what you want to affirm for. If you have doubts and are not really sure that you want it, your doubts will stand in your way. This is one of the reasons why people do not get results, and then lose their belief in this power.

Affirm with love, faith, feeling and interest, and feel and believe that your desire has already been fulfilled. This kind of thinking will accelerate its fulfilment.

It is natural for the mind to bring up doubts and negative thoughts, especially if your current environment and situation are very different from what you want to achieve. Persevere, and do not let your negative thoughts and doubts conquer you.

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3 Steps to Make Affirmations More Effective and Powerful

Step 1: Make a list of what you’ve always thought of as your negative qualities.  Include any criticisms others have made of you that you’ve been holding onto — whether it’s something your siblings, parents, or peers used to say about you when you were a child, or what your boss told you in your last annual review. Don’t judge if they’re accurate, and remember we all have flaws. This is one of the beauties of being human.

Step 2: Speak the affirmation out loud for about five minutes three times a day — morning, midday, and evening. An ideal time to do this is when you’re putting on your makeup or looking into the mirror in the morning and last thing at night., so that you can look at yourself in the mirror as you repeat the positive statement. Another option that helps to reinforce the new belief and would be easy to do at work is to write out the affirmation several times in a notebook. Notice over time as you write it if your style of writing changes.

Step 3: Get a friend or coach to repeat your affirmation to you. As they are saying, for example, “You are remarkable and cherished,” identify this statement as “good mothering” or “good fathering” messages. If you don’t have someone whom you feel comfortable asking, then use your reflection in the mirror as the person who is reinforcing the healthy message.

Affirmations can be a powerful tool to help you change your mood, state of mind, and manifest the change you desire in your life. But they work best if you can first identify the unwholesome belief that is opposing them.

Try it and see how your life can improve!  Here are some affirmations to get you started.

There is nobody better than me to get the job done.

  • I believe in me.
  • I’m getting stronger every day.
  • I can do this.
  • I’m doing my best and my best is good enough.
  • I will continue to learn and grow.

Do you get the idea. Try it, it really works. Remember our subconscious mind is always listening and it believes what it hears.

Next week Why is my anxiety worse in the morning.

Until then, have a great week.

Best wishes

Jon

Jon Adkin BAHyp Hypnotherapist

If you enjoyed this Blog. You would enjoy my book Can I Change? Available from Amazon in Paperback and Kindle

Swipe left, Swipe right, ignore the world.

Hi

this week, I’m going to go off track, the reason this is that yesterday I went down London for the day And I could not believe how many people were walking around looking at their phones, they had their headphones on bumping into people stepping out in front of cars and not acknowledging the world around them.

Today Thursday the 10th of October is world mental health day And I am convinced that so many people now are living their life through their phones and their tablets. I spent some time yesterday people watching,  and in that time I don’t think anybody smiled at each other acknowledged each other or even looked around them to see even where they were.

Life is not about swiping left and swiping right life is not about apps that can make your life easier, life is for living.

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At one point I was walking down Regent Street the shop windows looked fabulous as always a lot of time and effort have been put into making them look that good, And I did not notice one person stop and appreciate all the hard work that gone in to making those shops look so fabulous. I also at one point stopped for coffee and again I sat there and people watched. I watched people walking to the shop on their Phone they sat down, still looking at their phones they ordered their coffee hardly taking their eyes off the screen, People were sitting in groups of three and four not talking to each other or perhaps they were but via text. Modern technology is killing social interaction. I saw families not talking to each other I saw groups of friends who weren’t talking to each other, I witnessed two people taking pictures of their biscuits. Has it really come to this that we know what biscuit you’re having with a coffee, that when we have a day out with friends, we don’t talk to her friend we just send pictures and text too other people. I wonder how many single people for walking down the road yesterday and had they just lifted the head from their Phones, They may have just seem the love of their life. No filters, no pouting, a real human being in the flesh.

How many of us walk around our hometown and not appreciated the architecture. how many of us are rude unintended of course bur still rude,  to people who work in shops and are trying to serve us and yet we do not end that Phone call. Is the call really that important?

In Oxford Street one of the busiest streets in the world I saw people walking into oncoming traffic, I saw people walking into lamp post into bins, all because they wouldn’t take their eyes off the screen for a moment. Even going down into the underground last night crowd of people were unaware of their surroundings and the danger they put others in had they have lost their footing on their steps or the escalator.

Now I am no Angel, I used to do the same, I could have people talking to me and if my Phone buzzed in my pocket, I would take it out and look at it mid conversation.  I have a good friend that pointed out to me that I always did this, yet I still did it.  It’s only now that I realise just how rude it is,

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Children are forgetting how to interact with others, you see toddlers in pushchairs with tablets in their hands and usually the young mum on her Phone as she pushes the child through perhaps a  colorful engaging park, Not pointing out the different trees not pointing out the wildlife that surrounds them,  Parents interact with your children, Share your knowledge, don’t leave up to Peppa pig or Google.

Via social media we talk to strangers every day. When was the last time you smiled at a real stranger, or said hi as you walked past? You do it on your phones why not do it in real life. You never know you just might make someone’s day.

Going back to the coffee shop yesterday, sat in the corner was a lady with a wonderful shade of blue hair It looked fantastic. She was of course on her phone; I presume playing games as her fingers were swiping all over the place and she looked bored. I made a point of approaching her as I was leaving and told her that I loved the colour of her hair and how good it looked on her. (No I was not hitting on her, I didn’t leave her my number) I just paid her a compliment and left, but as I looked back that young lady had the biggest smile on her face.

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So are you up for a challenge? I want as many of you as possible to leave your phone alone for at least one hour each day. I don’t mean when you are working, I mean leisure time, commuting time, down time. Talk to your friends, your family especially your children. Look around and I mean really look around. See what delights there are on your travels.

I do it now and I feel so much better for. It’s a small ask but it’s one that can make a major impact on your life.

Step out from behind the filters. No one really wants to see a picture of your lunch.

As I said in the beginning, life is for living. So live it.

Rant over.

Normal service will be resumed soon. Hopefully.

Until next time

Jon xx

 

Jon Adkin BAHyp Hypnotherapist.

www.jonadkin.com

Which mindset do you have?

Hi

Welcome to a new week and if your reading this on Tuesday, welcome to a new month. After last weeks curve ball of a blog about my travels, this week I want to return to what I know and do best.

I want to discuss mindset.

Can what you believe about yourself impact your success or failure? Psychologists think so. They believe your beliefs play a major role in what you want and whether you achieve it. So what is a mindset? People with a fixed mindset believe that these qualities are inborn, fixed, and unchangeable whereas those with a growth mindset, believe that these abilities can be developed and strengthened by way of commitment and hard work.

Let’s keep it simple before we dive in. A mindset is a way of thinking. a frame of mind. Your mindset is your collection of thoughts and beliefs that shape your thought habits.  And your thought habits affect how you think, what you feel, and what you do.  Your mind-set impacts how you make sense of the world, and how you make sense of you.

Your mindset is a big deal.

Why is it that some people seem to shine in any area in which they choose to exert themselves, and others cannot manage even a glimmer despite obvious talent?

Research shows that it’s the way that they think about their ability that really counts.

There are two ways to view intelligence or ability:

Ability it is fixed or ingrained – in other words, we are born with a certain level of ability and we cannot change that. This is called a fixed mindset.

We can develop our ability through hard work and effort. This is called a growth mindset.

These two different beliefs lead to different behaviour, and to different results. For example, students with a growth mindset were shown to increase their grades over time. Those who believed that their intelligence was ingrained did not. in fact, their grades got worse.

Having a growth mindset (the belief that you are in control of your own ability and can learn and improve) is the key to success.

This is why you should never praise children by talking about their ability, but instead describe the effort that they put in, and how much they have learned and developed their ability through the activity.

Don’t say: “Well done. You’re really good at maths.”

Do say: “That’s great. You tried really hard and look how well you’ve done.”

It is important to praise the process, not the talent or ability.

Believe in myself

Jon Adkin Hypnotherapist.

Mindset in Practice

People with these two mindsets actually think differently and also react to information differently.

In particular, they respond differently to information about performance.

In people with a fixed mindset, the brain is most active when they are being given information about how well they have done, for example, test results, grades or praise.

Whereas people with a growth mindset, the brain is most active when they are being told what they could do to improve.

It’s a very different approach: from ‘How did I do?’ to ‘What can I do better next time?’

One is about how they are perceived, and one is about how they can learn. You can see which one is likely to lead to better results in future.

How do you deal with setbacks may tell you what mindset you have.

People with a fixed mindset are very discouraged by setbacks, because a setback dents their belief in their ability. They tend to become uninterested and give up.

People with a growth mindset view a setback as an opportunity to learn. They tend to try harder in an effort to overcome the problem.

I am a strong believer that success and happiness are all about mindset. Your mindset and belief system affect everything in your life from what you think and feel to how you act and react to the world around you.

In order to achieve your goals, your mindset needs to match your aspirations, otherwise, it might be holding you back from getting where you want to be.

Book Cover
Available from Amazon in Paperback and Kindle 

Here are some effective ways you can upgrade your mindset:

  1. Change your Self-Talk

The conversations you have with yourself are a direct reflection of your mindset. If you are telling yourself “I am not good enough to achieve my dreams”, your thoughts will create your reality and your mindset will hold you back from having the life you want. To upgrade your mindset, change your negative self-talk to an empowerment speech. Sounds strange, but telling yourself “I can do this” or “I got this”, really works.

  1. Change your Language

After changing your inner thought dialogue and the story you are telling yourself, change the way you talk to other people. Avoid phrases like “I am always like this” or “I am always doing this” for encouraging a growth mindset. Also make it a habit to talk about the things that are going well in your life instead of complaining and talking about your problems. This will encourage a mindset of abundance instead of fear and lack.

  1. Determine the mindset you need and act as if

Pick a goal you want to achieve and ask yourself: “Which mindset do I need to achieve this goal?” and “Which mindset do people have that were successful at this goal?”.

For example, healthy & fit people might share the mindset “I love taking care of my body, nourishing it with whole foods and exercising every day.”. If it’s your goal to be healthy & fit, act as if you already HAVE the mindset of a healthy & fit person. This way, you are basically tricking your brain to adopt a new mindset and reinforcing it with action.

  1. Learn & Apply

Read books from great minds to understand and adopt their thinking. Read books about how the mind and brain works. Learn from mindset experts through online courses, events, and coaching.

Here are some mindset resources:

Mindset by Carol Dweck to learn about the growth mindset

Everything from Gabrielle Bernstein to adopt a mindset of abundance and align with the flow of life

The writing of Thomas Oppong on Medium for great nuggets on improving your thinking

  1. Surround yourself with people that match your desired mindset

Want to upgrade your money & success mindset? Start hanging out with people that are very successful and seem to have an abundance of money flowing their way at any time. It is easier to adopt a new mindset when you see that it is already working for other people. Learn how they think and adapt their daily habits to match their mindset.

  1. Create new habits to support your mindset change

Integrate powerful habits into your day that help your mindset change and reinforce your thinking with action. If you are upgrading from “fixed” to “growth” mindset, schedule time for learning and start noting down your learnings and achievements every day. If you are upgrading from “destination” to “journey” mindset, practice being mindful, enjoying the present moment and celebrating small successes.

  1. Step out of your comfort zone

If you put yourself in situations that challenge you, you have no other choice than to rise to the occasion and upgrade your mindset. It becomes a necessity to survive.

So ask yourself “What situations can I put myself in that will require me to operate on a higher mindset?”. Basically, the idea is to engineer your environment to train your brain!

Remember be careful in how you talk to yourself as we believe what we hear and we are listening to ourselves all the time.

Now I’m a little guy but I’ve had some really big guys in my Hypnotherapy practice where I have used a convincer shown to me by a fellow hypnotherapist to show them the power of our mind, and little old me was able to overpower a 6 foot giant (well I am only 5’4″).

So what mindset do you think you have and why do you think that? I would love to know.

Until next week. Have a great one

Jon x

I am a hypnotherapist based in Suffolk, I work in Suffolk, Cambridge and Essex.  I have written 6 children’s books and 1 adult anxiety book. I also paint (and I don’t mean my living room and kitchen )

 

Are you Mr or Mrs Angry?

Hi.

In my hypnotherapy practice I have recently seen a big increase with clients visiting me saying they can’t contain their anger and frustration.  The good thing is that they are contacting me and are wanting to do something about it. but why is this happening now?

Could it be Brexit. Could it be extra worry about what’s happening to our country. or is it just life in general?

Anger itself isn’t a problem — it’s how you handle it. Consider the nature of anger, as well as how to manage anger and what to do when you’re confronted by someone whose anger is out of control.

What is anger?

Anger is a natural response to perceived threats. It causes your body to release adrenaline, your muscles to tighten, and your heart rate and blood pressure to increase. Your senses might feel more acute and your face and hands flushed.

However, anger becomes a problem only when you don’t manage it in a healthy way.

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So it’s not ‘bad’ to feel angry?

Being angry isn’t always a bad thing. Being angry can help you share your concerns. It can prevent others from walking all over you. It can motivate you to do something positive. The key is managing your anger in a healthy way.

What causes people to get angry?

There are many common triggers for anger, such as losing your patience, feeling as if your opinion or efforts aren’t appreciated, and injustice. Other causes of anger include memories of traumatic or enraging events and worrying about personal problems.

You also have unique anger triggers, based on what you were taught to expect from yourself, others and the world around you. Your personal history feeds your reactions to anger, too. For example, if you weren’t taught how to express anger appropriately, your frustrations might simmer and make you miserable, or build up until you explode in an angry outburst.

Inherited tendencies, brain chemistry or underlying medical conditions also play a role in your tendency toward angry outburst.

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What’s the best way to handle anger?

When you’re angry, you can deal with your feelings through:

  • Expression. This is the act of conveying your anger. Expression ranges from a reasonable, rational discussion to a violent outburst.
  • Suppression. This is an attempt to hold in your anger and possibly convert it into more constructive behavior. Suppressing anger, however, can cause you to turn your anger inward on yourself or express your anger through passive-aggressive behavior.
  • Calming down. This is when you control your outward behavior and your internal responses by calming yourself and letting your feelings subside.

Ideally, you’ll choose constructive expression — stating your concerns and needs clearly and directly, without hurting others or trying to control them.

Can anger harm your health?

Some research suggests that inappropriately expressing anger — such as keeping anger pent up — can be harmful to your health. Suppressing anger appears to make chronic pain worse, while expressing anger reduces pain.

There’s also evidence that anger and hostility is linked with heart disease, high blood pressure, peptic ulcers and stroke.

When is professional help needed?

Learning to control anger is a challenge for everyone at times. Consider seeking help for anger issues if your anger seems out of control, causes you to do things you regret, hurts those around you or is taking a toll on your personal relationships.

How does hypnotherapy help with anger?

Feeling angry now and then is a normal part of life. Usually, anger is a result of feeling frustrated, insulted, deceived or even under attack. For many, anger is a natural reaction that passes quickly. In some instances, however, it can become a difficult emotion to control.

Failing to manage anger effectively can lead to mental and physical health problems. You may find your anger management issues are affecting your relationships, your work or even your self-esteem.

Hypnotherapy can help those with anger management problems in several ways. The initial aim of the hypnotherapist will be to understand the root cause of your anger.

As previously mentioned, anger management problems often stem from past experiences. These experiences can shape your behaviour and belief system. So, while you may think another person or situation is causing your anger, it may well come from yourself. Once this is understood, your hypnotherapist can begin work changing this.

To do so, your hypnotherapist will work on a conscious and unconscious level to help change your negative thought processes. Doing this may involve relaxation techniques and suggestions from your hypnotherapist to help control your anger.

The hope is that this will change your reaction to anger triggers. Instead of feeling overwhelmed and angry, you should feel calmer and more relaxed. Feeling calmer in stressful situations helps you to think more clearly so you can react in a more appropriate way.

Anger management hypnotherapy can also help with some of the symptoms of anger. For example, if you are suffering from anxiety, stress or depression, hypnotherapy can be helpful.

The number of anger management hypnotherapy sessions you’ll need will depend on your individual circumstances. It is likely that your hypnotherapist will teach you some self-hypnosis techniques and relaxation tips. You can use these at home when you feel angry or stressed to help you control your anger in the long-term.

How to deal with anger – self-help tips

If you have decided to seek professional help for your anger management problem, there are several things you can do in tandem to help regain control. The following tips can help you control your anger and express it in a healthy way.

Get to know your triggers

Understanding what situations make you feel angry is key. By recognising when you are likely to feel angry, you can be prepared. To do this, start taking notes when you feel angry. Try to note the following:

  • What was the situation?
  • Was there another person involved?
  • What did they say/do to make you feel angry?
  • How did you feel at the time?
  • How did you behave?
  • How did you feel after the incident?

After a while, you should start to notice some patterns emerging. Perhaps you get angry when you feel belittled, or maybe you feel angrier after the situation because you couldn’t express yourself at the time.

Talk through your notes with your hypnotherapist, as this can help them work with you to understand the underlying reason behind your anger. Just recognising these patterns can be an enormous help.

Give yourself some time

A simple way to help you manage your anger when a trigger situation arises is to give yourself some time before you react. This allows you to really think about how you react, rather than reacting instinctively. Try the following suggestions to see if they help:

  • Take some deep breaths – breathing out for longer than you breathe in can help to calm you.
  • Count to 10 – a simple act that can give you enough time to calm yourself before you react.
  • Do something else – instead of reacting, try to distract yourself by doing something else. If you can, try to channel that energy into something creative.
  • Listen to calming music/sounds – create a calming playlist and listen to it when you start to feel angry.

Try a few different distraction techniques and see what works best for you. Again, this is something you can discuss with your hypnotherapist as they may have some alternative suggestions.

Don’t bottle it up. Don’t aim it at the wrong people. control it.  If you’re local let me help. Don’t let anger rule and ruin your life and the lives of those around you. Your children will act like you and copy your reactions, and sometimes they don’t have the understanding in how to control it.

Until next time.

Jon