What is Fight or Flight Response?

Fight or flight is a natural healthy response within our body to a perceived threat or danger. Thousands of years ago we led very different lives, much more physically challenging and dangerous lives. We didn’t have sharp claws or teeth to protect us from the world around us, and we had to be able to react very quickly to threats around us. In those days there were two simple choices, we could either fight or we could run (flight).

The fight or flight response is one of the most important parts of our make-up and a highly efficient survival response for dangerous times. When we are in fight or flight mode hormones like adrenaline and cortisol are released; these speed up the heart rate, slow down digestion, and shift the blood flow to major muscle groups, giving the body a burst of energy and strength so we can react to the situation at hand. In the times of cavemen the threats were simple and straight forward - a wild animal or a member from an enemy tribe for example - these were very serious and dangerous threats requiring a quick reaction.

Nowadays we still have our fight or flight response; the dangerous situations have changed, but the biggest difference is that we now don’t always release that pent up stress.

Our bodies are built to deal with short times of heightened awareness and stress, it is a vital part of our survival, but the problem comes when we continue to keep our bodies in the heightened state, the stress state.

Our body/mind can’t differentiate between a real threat and a perceived threat. You can get the same chemical reactions just by thinking about a stressful situation, for example, a bill needing to be paid,  going over a situation you experienced – reliving it in your mind, or worrying about an upcoming situation; then when it happens it was so much better/easier than you thought, but all that energy you spent worrying about it has had a harmful effect on your body.

Our body tries to re balance but the hormones are still flying around; gradually they begin to have a permanent effect on our health, long-term health problems start to develop.

The wonderful thing is that you can control this; you can learn what your stressors are and how you can de-stress yourself. A hypnotherapy, CBT & NLP session can help you by working out a range of mechanisms with Erika which will equip you to deal with stress better for the rest of your life.


© EKTherapies

Can we Change our Perspective?

Can we change the way we look at things? Does it really make that big a difference? How come you can feel really low and then a good song comes on the radio and by the end of it you feel all uplifted with a spring in your step? Does what we say to ourselves really affect us that much?

“Whether you think you can or think you can’t you’re right.” Henry Ford

It can be hard to keep a sense of perspective in our lives. We are constantly bombarded with seemingly urgent things, like phone calls, texts, instant messages, emails, tweets etc. It can feel that we live each day in a constant rush against time with an endless list of things to do. We tend to focus on the negative, what we have to do, what we haven’t achieved, rather than focusing on the good in our life. Changing your perspective can be incredibly refreshing, it can help you see the good in life and calmly tackle any challenges that come your way.

“In the middle of difficulty lies opportunity.” Albert Einstein

It sounds almost too easy to be true but if we work with The power of The mind we really can change how we think and consequently how we feel. Hypnotherapy, CBT & NLP can help you to learn the tools to let go of the past or those niggling thoughts and enjoy life. Here are a few simple ways to change your perspective; give one a try today and see how you can feel calmer and more positive.

• Open your eyes and see the world around you. It can be all too easy to focus inwards, and whilst it is good to look at yourself it is also important to notice the world around you.
• Ask “Will it matter in five years?” Almost always the answer is that it won’t matter in a week let alone five years. Some moments are life changing but most of what we worry about, with hindsight or clear thinking, is really not worth any stress.
• Write down how you are feeling. By putting pen to paper you help to clear your mind of all your thoughts and you can start seeing the situation more clearly, understanding where you need to focus your energy in order to change it.
• Stop and take stock. It is good to strive for goals but it is also just as important to stop and breathe, to enjoy what you have created. When you go home tonight, look around you and smile, say thank you for what you do have in your life.
• Go for a walk / break state. When you are feeling like everything is getting on top of you or your mind is wearing away, try going for a walk, break the state, change what you are doing. Walking helps you to de-stress and gives you a chance to clear your head and gain a clearer perspective.
• Be in the moment. Whatever it is you are doing, whether it is housework or sending an email or even walking in the park, be in the moment. Enjoy that moment for what it is. Absorb the world you are in, look around and take it all in for this moment.
• Ask “why” and keep asking. Next time you are struggling to get a perspective on something ask why you are doing it. Challenge your inner self for the answer. It may be that you are pushing for something that you don’t really want.
• Have “downtime”. Think about how much time you really give yourself in a day to de-stress. Even if you find just ten minutes in the day give these to yourself to sit and breathe, maybe go for a walk whilst being in the moment, or read a book. Allow yourself this down time.

These are just a few simple suggestions, there are so many more ways that you can change your perspective and how you feel about the life you are living. Even though nothing has changed in your life, if you change your perspective then it can feel like you are living a new happy life.

© EKTherapies

Mindfulness

Mindfulness is a hot topic at the moment. Although Mindfulness seems to be a new thing in the Western world it is an ancient practice found in a wide range of Eastern philosophies, including Buddhism, Taoism and Yoga. So what is it?

Mindfulness is a type of meditation that helps us to live in the moment, wake up, connect with ourselves. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself. It is the art of conscious living.

"Paying attention in a particular way:on purpose, in the present moment, and non-judgmentally." Jon Kabat-Zinn

“Bringing one’s complete attention to the present experience on a moment-to-moment basis.” Marlatt &Kristeller

“Consciously bringing awareness to your here-and-now experience, with openness, interest and receptiveness.” The Happiness Trap

How to Try Mindfulness Meditation

1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff.

2. Try to put aside all thoughts of the past and the future and stay in the present

3. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different

4. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor

5. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens. Just notice that the feelings change overtime

6. As the time comes to a close, sit for a minute or two, becoming aware of where you are. When you are ready get up gradually

Mindfulness helps people to see their situation, thoughts and feelings in a non-judgemental way so they can stop themselves from reacting impulsively. It gives them time and space to consider a new way of acting, to break a negative cycle of thinking and doing, and to feel more in control of their actions.

Try it now and see the benefits for yourself.

Hypnotherapy, CBT & NLP can hep you to become more aware of yourself and your feelings. To find out what else this amazing combination of therapies can help please click here.

© EKTherapies

Help you, Help Yourself

How can we start to take the steps to look after our body and mind?

Here are some simple changes that you can make that will have a huge impact on how you feel. Life is a wonderful roller-coaster and we need the ups and downs in order to feel pushed and strive for the next step. But sometimes it can all get on top of us. Hypnotherapy, CBT & NLP can help you to learn techniques to deal with stress and give you tools to cope with and enjoy life in the future.

Try out some of these today and start to take control of how you feel.

Talk about your feelings: talking isn’t a sign of weakness; it is part of looking after your mental health. So often, when we talk to friends or loved ones, we realise that we are not as alone as we felt. So many people are going through the same thing but are scared to talk about it too. By you opening up you suddenly realise that your world is full of people who care for you.

Eat healthy: it has been proven that there are links between what we eat and how we feel. Foods like caffeine and sugar can have an immediate effect on us, but food can also have a long-lasting effect on our mental health. It can affect the nutrition our mind is getting. Think of your body like a machine that needs looking after, what we put in needs to be able to nourish it.

Keep in touch: just as talking isn't a sign of weakens, keeping in touch with friends and family can make you feel included and cared for. Often people have different views from you and they can help you to look at things from a different perspective. With the world growing and technology progressing we are more connected then we have ever been yet we feel more lonely and isolated than ever. Pick up the phone and talk to people, you will be amazed how much better you feel.

Take a break: take regular breaks, as little as 5 minutes. Get up, change the scene (break the state), walk around, take three deep breaths. By the time you come back you will feel calmer; it is a chance for your mind to unwind.

Accept who you are: you are you and that is a wonderful thing. You are a unique person, even if you are one of a pair of identical twins, you are still you. Good at different things. Accept that, for example, maths may not be your strong point. But where you thrive others struggle and vice versa. Understand your strengths and build on them.

Keep active: exercise is so important for our body and mind. It helps to release chemicals in your mind that eat up the stress hormone and make you feel good. Exercise boosts self-esteem and can help you concentrate, sleep well and look and feel better, helping you have a clear outlook on life. Exercise doesn’t have to be a session in the gym, it can be built into your day, like walking up the escalator or getting off the bus one stop earlier and walking briskly to and from work.

Listen to music: if you are feeling low put an upbeat song on and if possible sing along. Allow the rhythm of the music to flow through you. By the end of the song I am sure you will feel better than when it began. You are breaking the state and changing the rhythm within your body.

Sometimes in life we need a little extra help to let go of stresses and situations that we can’t seem to get past. Ask yourself, how much time do I spend de-stressing in the day? Life is good at putting the stress in, now it is time to learn how to take it out again. To see how Hypnotherapy, CBT & NLP can help you do this, please contact Erika.

© EKTherapies

Stress: Can We Look at it in a Different Way?

The more I work with clients the more I realise that so much of how we feel is down to our perspective. We can be sat in a room and nothing can change and yet we can make ourselves feel stressed as we allow our minds to worry about all the things we have to do. With Christmas round the corner a lot of people feel under an extreme amount of pressure and stress, but if we change the way we view things could we feel less stressed? Christmas is meant to be a time to spend with loved ones and have a few well-earned days off.

I came across this description of how to deal with stress and I thought it was worth sharing.

"A young lady confidently walked around the room, explaining stress management to an audience. She raised a glass of water, and everyone knew she was going to ask the ultimate question, 'half empty or half full?'. ...She fooled them all... "How heavy is this glass of water?" she enquired with a smile.
Answers called out ranged from 8 oz.to 20 oz.


She replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, that's not a problem. If I hold it for an hour, I'll have an ache in my right arm. If I hold it for a day, you'll have to call an ambulance. In each case it's the same weight, but the longer I hold it, the heavier it becomes."

She continued, "And that's the way it is with stress. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won't be able to carry on."

"As with the glass of water, you have to put it down for a while and rest before holding it again. When we're refreshed, we can carry on with the burden - holding stress longer and better each time practiced.
"So, as early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night. Pick them up tomorrow.

"Whatever burdens you're carrying now, put them down for a moment. Relax, pick them up later after you've rested. Life is short. Enjoy it, and conquer that stress!"

The power of the mind means that we can create stress from either a perceived threat or a real threat. If we never put down that glass of stress and allow our minds to be free to enjoy the moment we are in, we are never giving our body or mind the chance to unwind. The more we put down the glass of stress and allow our minds to unwind, the lighter the glass will become as it starts to empty, releasing the stress from the day.

It sounds so simple and it can be. I have worked with MDs of companies who seem to be carrying the world on their shoulders and no doubt have stressful jobs; even after one session they begin to see there is a different way, they can feel differently, they can feel calm and enjoy the success of their carriers. You can start helping yourself to manage your stress levels today - with a Hypnotherapy, CBT & NLP session with Erika, you can learn the tools to manage your stress and bring back the feeling of relaxation and happiness in your life. With 2011 nearly at a close it is time to enjoy the festive period and start to put into practice how you want to begin 2012. You don’t have to have a life full of stress and anxiety.

Wherever you are and whatever you are doing over the Christmas period, have a wonderful Christmas.

© EKTherapies

What is Fight or Flight Response?

Fight or flight is a natural healthy response within our body to a perceived threat or danger. Thousands of years ago we led very different lives, much more physically challenging and dangerous lives. We didn’t have sharp claws or teeth to protect us from the world around us, and we had to be able to react very quickly to threats around us. In those days there were two simple choices, we could either fight or we could run (flight).

The fight or flight response is one of the most important parts of our make-up and a highly efficient survival response for dangerous times. When we are in fight or flight mode hormones like adrenaline and cortisol are released; these speed up the heart rate, slow down digestion, and shift the blood flow to major muscle groups, giving the body a burst of energy and strength so we can react to the situation at hand. In the times of cavemen the threats were simple and straight forward - a wild animal or a member from an enemy tribe for example - these were very serious and dangerous threats requiring a quick reaction.

Nowadays we still have our fight or flight response; the dangerous situations have changed, but the biggest difference is that we now don’t always release that pent up stress.

Our bodies are built to deal with short times of heightened awareness and stress, it is a vital part of our survival, but the problem comes when we continue to keep our bodies in the heightened state, the stress state.

Our body/mind can’t differentiate between a real threat and a perceived threat. You can get the same chemical reactions just by thinking about a stressful situation, for example, a bill needing to be paid,  going over a situation you experienced – reliving it in your mind, or worrying about an upcoming situation; then when it happens it was so much better/easier than you thought, but all that energy you spent worrying about it has had a harmful effect on your body.

Our body tries to re balance but the hormones are still flying around; gradually they begin to have a permanent effect on our health, long-term health problems start to develop.

The wonderful thing is that you can control this; you can learn what your stressors are and how you can de-stress yourself. A hypnotherapy, CBT & NLP session can help you by working out a range of mechanisms with Erika which will equip you to deal with stress better for the rest of your life.

© EKTherapies

Stress is the Main Cause of Sickness Absence

According to The Chartered Institute of Personnel and Development (CIPD) stress is now the number one cause of sickness absence at work; it affects even more people then acute illnesses like cancer.

"Tougher workloads, having a“bad” boss and the fear of being made redundant are among the top factors piling the pressure on UK employees.

An increased strain on family life and relationships, largely due to money worries in the current economic climate, is adding to a “vicious circle” of workers’ woes,experts warned.

According to the survey by CIPD and Simplyhealth, two-fifths of employers said stress-related sick days had gone up over the past year.

Half of public sector organisations reported an increase in absence due to stress compared to just a third of manufacturers, with state employers blaming the volume of job cuts, pension changes and pay freezes.

Jill Miller, CIPD adviser,said: “Stress is for the first time the number one cause of long-term sickness absence, highlighting the heightened pressure many people feel under in the workplace as a result of the prolonged economic downturn. Stress is a particular challenge in the public sector where the sheer amount of major change and restructuring would appear to be the root cause.” ( Full article at The Telegraph http://www.telegraph.co.uk/finance/jobs/8806473/Stress-overtakes-cancer-as-main-cause-of-sickness-absence.html )

Stress is a word that has been around a long time and seems to be growing in potency as we hear threats of a double dip recession. The world has always been a stressful place, but with the growth of technology and less time spent with family, friends, nature and just enjoying “down time”, stress is growing and growing. One of the first questions I ask my clients is how much time do you spend de-stressing during the day? This is normally met with a little laugh and a blank expression. Society and ourselves are the best at putting stress into our lives but we can also work to eliminate the stress that we can control.

Hypnotherapy, CBT & NLP can help you to have the tools to manage your stress. You can learn what your stressors are and see if there is a different way that you could manage life and allow your body and mind some time to de-stress. We often say to ourselves we don’t have time for “down time”, but in the same breath if a friend or loved one rang you and needed 10 minutes of your time you would give it to them.

Make time for “downtime”. Understand your stressors and find time in the day for you, which will in the long run make you better at everything you do.