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How to manage social anxiety

social anxietyProbably one of the most common anxiety disorder is social anxiety. It can create problems in situations that many of us take for granted, like being at the till in a supermarket or even socialising with a group of friends. Social phobia sufferers can isolate themselves from friends and family, which can lead to further problems both in the home and even at the office. But it can be beaten.

So you want to be normal?

feeling normal'Normal' is a word avoided by therapists - and not just the hypno kind - because it can be judgemental (who wants to be labelled 'abnormal'?), and is not easy to define. But I'm going to explore it here because it is used a lot by clients, who come into my office and say 'I just want to be normal'. The trick to achieving it is for both of us to understand exactly what that means.

A few facts about hypnosis

hypnosis - facts and tall talesA search for images connected with hypnosis will produce many like the one with this article. Some are even weirder, and some are downright scary. Fainting young ladies and looming, predatory men (usually with goatee beards, though I have yet to work out why). Hypnotists with swinging watches or multi-coloured eyes.

Is it really like that? Find out here.

Improving your willpower

willpower and how to improve itDo you think you haven't got any willpower? Chances are you do, although it might need a bit of a boost from time to time, and you can take steps to improve it and make it easy to achieve your goals. The "marshmallow study" shows that having willpower has a knock on effect in many areas of life. In this study, some four and five-year-olds were told they could have one sweet now or two later, then they were left alone with the single sweet. 

Help with panic attacks

Help with panic attacks

Panic attacks are sudden and very intense periods of fear, stress and anxiety. They may last anything from minutes to hours and there may be no obvious reason for them to happen.
  • Around a tenth of us will have at least one panic attack, often triggered by a stressful event.
  • In the UK, approximately one person in fifty has panic disorder which means they go on to have regular panic attacks. Panic disorder often develops when you are in your twenties, and is twice as common in women as it is in men.
  • 40-70% of those who have daytime panic attacks also experience panic episodes that begin while they are sleeping, called nocturnal panic attacks.
The physical symptoms often include nausea, sweating, trembling, pins and needles increased breathing rate and fast or irregular heartbeat. These often come with negative thoughts such as
  • Thinking that you may lose control and/or go “mad”
  • Thinking that you might die or are dying
  • Thinking that you may have a heart attack/be sick/faint/have a brain tumour
  • Feeling that people are looking at you and observing your anxiety
  • Feeling as though things are speeding up/slowing down
  • Feeling detached from your environment and the people in it
  • Feeling like wanting to run away/escape from the situation
  • Feeling on edge and alert to everything around you

Panic attacks can affect your confidence, self-esteem, behaviour and emotions.

  • Remember that some physical conditions needing medical attention (including thyroid imbalance, heart or lung problems, ear disturbance and epilepsy) can cause similar symptoms to panic attacks, so these should be ruled out first by your GP.
  • Understand that although panic attacks are unpleasant, you are perfectly safe when they happen. Keep challenging any negative thinking - remind yourself you are not dying or going mad, the thoughts in your head are from your panic, and not from you.
  • Learn relaxation and slow breathing techniques when you feel well, then use them if you feel a panic attack coming on. This email address is being protected from spambots. You need JavaScript enabled to view it.for a free relaxation breathing exercises handout.
  • Reducing your stress levels generally might help to reduce the number of panic attacks you have.
  • Distraction techniques often work well to reduce or stop panic attacks, especially those that encourage you to use your thinking for language, number or memory tasks. Recite poetry, sing nursery rhymes, count bricks in a wall, or count to a thousand in fours. (You can do this inside your head if you are in too public a place to do it aloud!)
  • Exercise such as jogging on the spot can help as it naturally uses up the physical energy that panic hormones create.
  • Be AWARE;
    Accept the panic is happening but will pass
    Watch from the outside (imagine the panic is happening to someone else)
    Act normally
    Repeat these steps
    Expect the best (don’t let the negative thoughts take over)

If these techniques don’t get you to where you want to be, hypnotherapy can often help.

If you'd like help please get in touch.

Five things you need to know about IBS (Irritable Bowel Syndrome)

ibs and hypnotherapy blogI got interested in working with this condition when my daughter was diagnosed with it, but I've found that there are many myths and misconceptions around.

Here are a few things you can rely on.

Smoking - seven things you may not know

smokingblog2Think you know all about cigarettes? Do you need that extra push to help you quit? Here are seven things you may not know about smoking. 

Top tips for getting motivated

motivationDo you have a list of things you want to achieve, change or finish off but never seem to get around to? What's missing is motivation and I'm here to help you get some. In fact, you can put it on your list. 

Tips to get a good night's sleep

sleepHarvard Medical School says that a good night's sleep plays a vital role in promoting physical health, longevity, and emotional well-being. So, what is a good night's sleep? Why can you sometimes sleep all night and wake up tired? How can you get a better night's sleep? This helpful video will tell you this and more.

Debbie Waller Hypnotherapy

The Loft Complementary Therapies Normanton, West Yorkshire, WF6 2DB

Please note: information on this site is for your guidance only and does not take the place of advice from a medical professional.

© Debbie Waller Hypnotherapy is a trading name of Yorkshire Therapies & Training Ltd.
Registered in England and Wales No. 10275858, Registered Office: Keldale House, Beal Lane, Beal, N Yorks, DN14 0SQ

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