The Gift of Calm: Hypnotherapy Solutions for Holiday Overwhelm

As the holiday season approaches, the air is filled with excitement, festive decorations, and the promise of joy. However, for many, this time of year can also bring a sense of overwhelming stress and anxiety.

Last year, at the beginning of December, Pauline came to me wanting to lose weight and feel her best at her upcoming family and friends holiday party.  After her first visit we realized that there was more going on.  She was completely overwhelmed with her job, her young daughters, a busy husband and the accumulating pile of social obligations for the holiday season.  The first thing we did was come up with affirmations.  Her first affirmation:  I am my priority.  Since then, many clients have used this affirmation in conjunction with learning to cope with chronic overwhelm.  We also came up with effective strategies to help her manage her overwhelm in the moment

Pauline realized that once she looked at exactly what her priorities were, she was able to let go of the unimportant things in order to have time for the what mattered.  She got help with the girls after school, she no longer left work to take them home.  The au pair got them started with their homework, started dinner and started laundry.  When Pauline got home, she was able to leave work at work and focus on being with her family.  She was finally able to let go of some of the weight because she was no longer so stressed and eating for comfort.

As with everything in hypnotherapy, intention is key in making changes.  Just by understanding overwhelm, coming up with strategies to deal with it and utilizing hypnotherapy, holiday calm is possible.  I’ve also included some tips for successfully surviving holiday eating challenges (with thanks to Dr. Gail Jackson).

Understanding Holiday Overwhelm

Holiday overwhelm is more than just a fleeting feeling of stress. It's a complex interplay of emotional, social, and personal factors that can dampen the joyous spirit of the season. From the pressure of social obligations to the hustle and bustle of shopping, the sources of overwhelm are diverse and can impact individuals differently.

What Causes Overwhelm?

1. Social Expectations: The desire to meet societal expectations and create the perfect holiday experience can lead to overwhelming stress.

2. Time Constraints: Balancing work, family, and social commitments during a condensed holiday season can contribute to a feeling of being stretched too thin.

3. Financial Pressures: Gift-giving, travel, and hosting expenses can strain budgets, adding an extra layer of stress.

4. Emotional Triggers: Past holiday experiences or family dynamics can evoke strong emotions, contributing to overwhelm.

5. Perfectionism: Striving for perfection in decorations, meals, and events can create unattainable standards, and consequently, stress.

When You Are Feeling Overwhelmed

You might experience holiday season overwhelm in a chronic form that seems to go on for days on end. You might also feel overwhelmed in the moment or in specific situations. Here are some practical strategies you can use your self during the holiday season to cope with overwhelm in the moment.

1. Take time out to breathe and refocus

2. Get a change of scenery

3. Go for a short walk

4. Change your self-talk to positive statements and expectations

5. Take care of yourself first

6. Let go of things that don’t matter

7. Share your feelings with a friend, family member, or colleague to gain support

8. Avoid alcohol, drugs and junk food which are known contributors to depression

How Hypnotherapy Can Help    

Hypnotherapy provides a unique and effective approach to managing holiday season overwhelm.  By tapping into the power of the subconscious mind, hypnotherapy can address the root causes of stress, reframe negative thought patterns, and promote a sense of calm and balance.

1. Stress Reduction: Hypnotherapy techniques such as progressive relaxation and guided imagery can induce a deep state of relaxation, helping individuals manage stress more effectively.

2. Cognitive Restructuring: Hypnotherapy can challenge and reframe negative thought patterns, promoting a more positive and realistic mindset.

3. Time Management: Hypnotherapy can assist in improving time management skills, enabling individuals to prioritize tasks and create a more balanced holiday schedule.

The Role of Gratitude

Cultivating gratitude is a powerful antidote to overwhelm. Amidst the chaos, taking time to reflect on the positive aspects of the season can shift the focus from stressors to the blessings that surround us. Hypnotherapy sessions can incorporate gratitude exercises, fostering a mindset of appreciation and reducing the impact of stressors.

Fostering a Positive Mindset

A positive mindset during the holidays involves:

1. Realistic Expectations: Accepting that perfection is unattainable and embracing the imperfect beauty of the season.

2. Mindful Presence: Being present in the moment, savoring the joy of shared experiences, and letting go of worries about the past or future.

3. Self-Compassion: Treating oneself with kindness and understanding, acknowledging that it's okay not to do everything perfectly.

4. Healthy Boundaries: Setting boundaries to protect personal time and well-being, ensuring a more balanced and enjoyable holiday season.

Holiday Party Eating Tips

1. Eat small meals throughout the day and before attending a holiday gathering

2. Drink 1 glass of water for every alcoholic drink 

3. ALWAYS leave something on your plate…..The clean plate club is no more!

4. Use the smallest plate available for your nibbles

Conclusion

This holiday season, consider giving yourself the gift of calm. Through hypnotherapy, you can transform the way you experience the holidays, managing overwhelm, and fostering a positive mindset. Embrace the joy of the season, cultivate gratitude, and let the gift of calm be your guide to a more meaningful and fulfilling holiday celebration.

If you or someone you know is feeling the weight of holiday season overwhelm, consider hypnotherapy and the transformative power of your subconscious mind to help you through the holidays and beyond. 

I am available for a free 30 minute consultation for new clients. Please go to cindaroffman.com to book a free consult or call me at 818-929-4944

Sincerely,

Cinda

HypnoNews and Resources

Modern brain research has led to the creation of a new field known as neuropsychology and therapists known as neurodivergent therapists. For a neurodivergent therapist’s enlightening perspective on coping with holiday season overwhelm, please see the following:

https://www.verywellmind.com/as-a-neurodivergent-therapist-cope-holidays-8406224

For up to date statistics on the prevalence and distribution of holiday season stress in America please see the following:

https://www.apa.org/news/press/releases/2023/11/holiday-season-stress  

Breaking Through Writer's Block with Hypnotherapy

I often work with creative professionals in various disciplines including writers. A common issue that writers face is writer's block. Whether you're an author, a journalist, a content creator, or a student, finding yourself in the clutches of writer's block it can be frustrating and discouraging.

One of my clients was a very successful author in her genre.  This enabled her to move to her dream home in Westlake Village.  Once she arrived, however, she found herself unable to complete her next novel.  She came to me in desperation, her publisher was impatient for her next bestseller.  We looked at what was going on and she realized that she had not even set up her desk to write.  I encouraged her to organize her space so that she could write when she was ready.  We came up with a set of affirmations that she focused on daily.   In hypnotherapy, she visualized writing and completing her book.  After a few sessions, she was good to go and completed her novel.

Understanding Writer's Block

Writer's block is a condition where individuals experience an obstacle in generating new ideas or expressing themselves in writing. It can present or be experienced as

• Inability to start writing

• Feeling creatively stagnant, having no ideas

• Stuck on a paragraph or section

• Stuck in the edit/rewrite process

• Struggling to complete a writing project or assignment

Causes of Writer's Block include

• Fears of exposure, criticism, rejection, repeating past failure, success

• Stress, external pressures and deadlines

• Anxiety and self-doubt

• Unproductive habits like procrastination, perfectionism, or excessive self-criticism

• Lack of inspiration or motivation

• Physiological distractors or inhibitors (pain, illness)

• Lack of necessary skills, tools, or training

How Hypnotherapy Can Help

Hypnotherapy is a therapeutic technique that aims to access the subconscious mind, which often holds the key to resolving deep-seated issues. Through hypnosis, individuals can achieve a state of heightened focus and relaxation, making it easier to bypass the conscious mind's barriers and connect with their inner creativity.

Here's how hypnotherapy can be a powerful tool for overcoming writer's block:

1. Reducing Stress and Anxiety

Hypnotherapy is excellent for addressing the emotional factors that contribute to writer's block, such as fear, anxiety and self-doubt. By inducing a deep state of relaxation, hypnosis can help you manage stress and build self-confidence, making it easier to approach your writing with a clear mind.

2. Breaking Through Mental Barriers

Through guided imagery and suggestion, anchoring, and affirmations practices, I can help you identify and confront the mental blocks that are preventing you from writing. This process allows you to reframe your thoughts and beliefs, replacing self-limiting beliefs with positive and productive ones.

3. Changing Unproductive Habits

Procrastination and perfectionism are habits which our subconscious mind uses to protect us from fears and threats, real or imagined. When it comes to writing these habits can block you from getting started or painfully delay your progress. Hypnotherapy is a proven tool for helping you to change unproductive habits that you want to change.

4. Boosting Creativity and Inspiration

Hypnotherapy can stimulate your creativity by helping you access the vast reservoir of ideas and experiences stored in your subconscious. This can lead to a surge of inspiration, allowing you to break free from your creative rut.

5. Improving Concentration and Focus

Enhanced concentration and focus are essential for productive writing. Hypnotherapy can teach you techniques (exercise, adjusting writing environment, sleep rhythm, free writing, journaling) to sharpen your mind and eliminate distractions, helping you maintain your creative flow.

In Summary

When you can’t get words on paper, your subconscious mind may be creating obstacles to block your writing  in one way or another. Writer's block doesn't have to be a permanent obstacle. Hypnotherapy, with its ability to tap into the subconscious mind and address the underlying causes of writer's block, offers a promising solution. With the power of your own mind, you can break free from the chains of writer's block and experience the joy of expressing your thoughts and ideas freely. Hypnotherapy is a safe and effective approach to help you unlock your creative potential and overcome the barriers that stand between you and your writing goals.

If you're struggling with writer's block, I am available for a free 30 minute consultation for new clients. Please go to cindaroffman.com to book a free consult or call me at 818-929-4944.

Sincerely,

Cinda

HypnoNews and Resources

For additional information and advice on writer’s block and how to overcome it, here are two articles that may be of interest.

https://gizmodo.com/the-10-types-of-writers-block-and-how-to-overcome-them-5844988

https://www.psychologytoday.com/us/blog/a-world-of-creativity/202203/how-to-overcome-writers-block

Hypno-Desensitization - Coping with Out of Control Anxiety

Madeline’s husband loved to play golf and was excited to play Pebble Beach with an old college buddy. She wanted to make the road trip with him to Monterey (400 miles in 7 hours) but she felt scared, unsafe and out of control when he was driving. Around town together, she usually did the driving to avoid these fears. This trip was too long for her to use that coping technique and just thinking about it was making her so anxious that she was considering not going. How might I help her?

Hypno-Desensitization or Hypnotherapy facilitated Systematic Desensitization is an integrated method that combines the power of hypnosis and the proven behavioral therapy technique of Systematic Desensitization. It can empower you to manage, reduce and overcome a wide variety of specific, situational fears and the anxiety you experience in those situations.

In our first session together, we used hypnosis to help Madeline achieve a state of deep relaxation and I gave her an anchor.  An anchor is two words that “anchor” in the positive, relaxed feeling she felt in hypnosis.  She could close her eyes (as long as he was driving) and breathe in as she said “Beach” and breathe out as she said “Happy,” the two words that described her special happy place and the positive feeling it gave her. 

Next, I used systematic desensitization to help her let go of the feelings of being out of control and the anxiety that she felt when her husband was driving. She replaced the anxiety with the happy, positive feelings she feels at the beach.  In hypnosis, I reminded her that while the brain is a wonderful, complex organ, it can only have one thought at a time.  I encouraged her to get in touch with the feelings of being out of control while he was driving and then let those feelings pass and replace them with her feeling of being happy at the beach.  We did this several times until she was no longer able to access those feelings of being out of control.  This is systematic desensitization – replacing those negative feelings with a positive feeling of your special place. 

After a few sessions Madeline was able to go with her husband cheerfully to Monterey.  He thoroughly enjoyed his golf game.  She enjoyed the beach in Monterey very much and now uses it as a new anchor whenever she and her husband head out on a road trip.

Used in conjunction with Hypnotherapy, I find Systematic Desensitization very effective in empowering clients to manage and overcome unwanted fears and associated anxiety that limit their enjoyment of life.

Some common fears:

• Fear of Flying

• Fear of Public Speaking

• Fear of Driving

If this is something of interest to you, please give me a call (818-929-4944) or join us any Wednesday on my Hypnotherapy Q and A. You can register here..

https://zoom.us/meeting/register/tJ0lfu6trjIvGNZ8XkMGblRSB97cmXEKVT6p

Sincerely,

Cinda

HypnoNews and Resources

Here are 4 articles that go into more depth on fears and phobias and how they can be treated with Hypno-Desensitization.

http://www.positivehealth.com/article/hypnosis/the-hypo-desensitization-approach-to-the-treatment-of-simple-phobias

https://www.simplypsychology.org/Systematic-Desensitisation.html

https://web.wellness-institute.org/blog/bid/399324/hypnosis-in-the-treatment-of-anxieties-fears-and-phobias

https://www.psychologytoday.com/us/blog/what-would-aristotle-do/201105/the-fear-losing-control

Coping With COVID-19 Post-Lockdown Re-entry Anxiety

When baby elephants begin to get trained, one foot is roped to a post in the ground.  They are small and the rope keeps them from moving away from the post.  Initially they may try, but they are not big and strong enough yet to break the rope or uproot the post and get free so eventually they stop trying. In reality, a fully grown elephant could easily break away and run free, but by then they have been conditioned to go no further than the rope will reach. So they never try. 

Conditioning through physical restraint is an established and effective technique for training baby elephants. Conditioning people’s behavior is a bit more complicated.

For 13 months or so, we have been conditioned, not through physical restraints, but through information (factual or not), fear, guidelines, rules, executive orders and legislation. We have been conditioned to stay home, leave only when absolutely necessary and always be careful when out with other people. In this way, we have developed a conditioned response to our fears about getting and spreading COVID-19 and if we don’t stay home. 

Now, while COVID -19 is still out there, more and more people are getting vaccinated and it may be time to venture out. What can we do to cope with the inevitable anxiety that comes with overcoming the powerful conditioning not to step out, that we have experienced?

Unlike the elephants, as fully grown adults we can choose to break away from the guidelines, rules and laws and overcome the fears and inevitable anxiety that accompanies the conditioning which no longer serves us.

As we begin to re-interact with the outside world, what can we expect?  We may find that people will have very different ideas of what re-entry means.  Some will immediately return to pre-pandemic activities and mindsets. Other may move more cautiously and still only venture out when necessary.

Where will you land on this spectrum?  My suggestion is that you do what makes you feel comfortable, knowing that others may make different decisions for themselves.

At this point, understanding and patience on everyone’s part will be the best way to handle re-entry.

If you are having trouble with how to navigate re-entry issues, hypnotherapy can help you focus on your goals and make a specific plan to achieve them. 

Sincerely,

Cinda

HypnoNews and Resources

 For more information about coping with lockdown and Post-COVID re-entry, please refer to the following two excellent articles:

https://www.wateringburysurgery.co.uk/coming-out-of-lockdown

https://www.mentalhealth.org.uk/coronavirus/looking-after-your-mental-health-we-come-out-lockdown

Exercise to Improve Mood, Reduce Stress and Anxiety

As the Covid-19 pandemic goes on, our levels of stress and anxiety continue to rise.  Hypnotherapy is one way of learning how to deal with these issues. Today I’d like to share another option.  My friend, Esta McIntyre, is a Corrective Exercise Specialist and owner of My Health Studio in Westlake Village, California.  I asked her to share some information about how exercise may improve your mood and help with stress and anxiety.

Esta, tell us a little about your background.

There is a quote that really resonates with me:

“When the world says, ‘Give up,” Hope whispers, ‘Try it one more time.’”

~ Unknown ~

I have been a fitness, nutrition and wellness coach for the last 15 years.  However, I’m not the “run-of-the-mill” stereotype of the quintessential, talented counterparts who share my chosen profession.  You see, I’ve never been a fan of exercise, I love to eat and I’m predisposed to bouts of crankiness and mild depression.

 How do you feel about exercise?

Although I’m less than enthused about the act of methodical exercise, I do like the by-products of doing so. I’ve read over and over about studies showing how exercise can help to lift spirits. When you think about it, exercise is a safe and effective remedy. That appeals to me, since my body typically reacts negatively to meds. The thing is, it’s difficult to get up and get moving when we’re simply not in the mood or simply don’t want to loosen our grip on the TV remote long enough to get off the sofa.

How can we get started?

If you’re experiencing mild depression, stress or just feeling moody, you may need strategies to help you start an exercise program and stick with it. Try these tips for working out when you’re feeling low.

• See your doctor. If you’re being treated for depression, let your doctor know about your plans. They can coordinate your treatment, answer your individual questions and help you to evaluate your progress.

• Start small. Your first step can be as modest as a walk around the block or 10 minutes of stretching in the morning. As your energy levels increase, it will be easier to tackle larger endeavors.

• Focus on aerobics. While lifting weights is critical to good health, research shows that aerobic activities are especially powerful in fighting anxiety and depression. Do something that speeds up your heart rate, like riding a bike or jumping rope or even dancing. Listen to music you enjoy

• Set realistic goals. Aim for targets you can reach. If you’re a bit deconditioned, sign up for beginner fitness classes. Exercise for a few minutes at a time if you need to work your way up.

• Make it convenient. Keep some gear at home that you can use anytime, such as resistance bands or a rowing machine. Do leg lifts and pushups while you’re brewing coffee or watching TV.

• Be consistent. Regular exercise delivers greater results and reduces your risk of injuries. Try shortening your sessions instead of skipping a day if you’re feeling uninspired.

• Move. Physical activity apart from formal exercise counts too. Block out time for gardening and housework.

 How do we stick with it?

 Once you start feeling better, it may be easy for you to rationalize slowing down – especially if lying on the sofa watching television is your favorite place to be.  Try these suggestions for sticking with the program (and I don’t mean the TV program).

• Enjoy yourself. Find a variety of activities that you love, so you’ll look forward to your sessions. You might take dance classes one day and go hiking the next. Listen to your favorite songs and go outdoors when you can.

• Create new challenges. Update your goals when you’re ready to aim higher. Slowly increase the duration and intensity of your workouts or learn a new skill.

• Think positively. You may criticize yourself harshly when you’re down, tired or cranky. Become aware of your thoughts and experiment with more constructive messages. List your personal strengths and the things you like about your body.

• Invest in yourself. Take care of your mental and physical wellbeing. Keeping fit also depends on eating a balanced diet and getting adequate amounts of restful sleep.

• Reward yourself. Recognize your efforts by treating yourself to something that gives you pleasure. You might buy a book or take a bubble bath.

• Seek support. Reach out to family and friends you trust and tell them what they can do to help you reach your fitness goals. They may offer words of encouragement or they may want to join you at the gym.

• Remember your purpose. Think about the reasons why you want a more active life. Your main concern may be relieving symptoms of anxiety or depression, or you may have other priorities, like wanting to stay independent as you age or provide a healthy role model for your children.

So, the next time you want to feel better, instead of heading for a bowl of ice cream or diving into a bag of chips, quit slogging around.  Get up, start moving, and make it a regular thing. Even small increases in physical activity can have a big impact on mood and self-esteem.

Thanks, Esta.  If someone would like to work with you, how do we get in touch?

My website is www.EstaMcIntyre.com and my email is getfit@MyHealthStudio.com.

For additional perspectives on the importance of exercise, please see articles below.

Sincerely,

Cinda

HypnoNews and Resources

For additional perspectives on the importance of exercise, please see articles below.

https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096

https://mtipt.com/managing-your-mental-health-during-the-covid-19-pandemic-with-exercise/

https://www.nuvancehealth.org/coronavirus/exercise-is-essential-for-well-being-during-covid-19-pandemic/#:~:text=However%2C%20here%20are%20a%20few,infections%2C%20including%20COVID%2D19.

Needle Phobia and Covid-19 Vaccination Anxiety

For nearly a year now you have been digesting the information about Covid-19 and solidifying the belief that it is a life threatening disease. Your stress and anxiety levels have skyrocketed as you struggled to determine and adopt new behaviors and practices that could slow the spread of the virus, help you to avoid getting sick yourself, and/or at least limit the severity of the illness if you do get infected.

Now, with the advent of at least three vaccines becoming available, the prospect for highly effective personal immunity is here. If enough of us get vaccinated our society may even achieve herd immunity.

How are you feeling about that news? Are you:

• Exited and grateful that all you have to do is get one or two vaccination(s) so you can see your friends and hug you children again?

• Happy that scientists have created the vaccines but a bit anxious about the safety of the vaccines or their side-affects that you may experience

• So anxious and fearful at the mere thought of getting a shot in the arm that you would rather risk getting Covid?

If you find yourself in the third group, at some point between mild fear and extreme anxiety, you may have a condition known as trypanophobia or needle phobia (fear of needles). You are in good company. Needle phobia impacts up to twenty percent of people and causes many of them to avoid needed medical care.

So what is needle phobia, where does it come from and can it be overcome when you need to face a needle in the vital interests of your own health and well-being?

A needle phobia is defined as a fear of medical needle procedures.

Fears in general are natural responses to perceived danger in our environment. The perception of threat or danger triggers our instinctive, physiological fight or flight response which helps us escape from or handle the threat.

Phobias are usually grouped into two categories:

• Specific or Simple phobias are learned response to an encounter with a certain object, animal, situation or activity. Fear of snakes, fear of flying, and fear of having an injection (vaccination) are examples of Specific phobias.

• Complex Phobias are responses to more general, everyday activities. Consequently they can have a larger impact on your life. Agoraphobia  is one of the most common Complex phobias.

Phobias, while related to fears, are different in several ways. A phobia:

• Is most commonly a learned response (not instinctual) which exists in your subconscious mind

• Can be triggered by just thinking about the situation or object of the phobia

• Is much more intense than a fear and can lead to major anxiety and even panic attacks

• Develops when you have an exaggerated or unrealistic fear about a specific situation or object

• Can cause great distress and hold you back from doing what you want/need to do

In the general context of fears and phobias, needle phobias would be classified as Specific or Simple phobias. You might have three different types of needle phobia:

• A phobia which developed from an early traumatic experience with a medical needle procedure

• A phobia which stems from an acute, intense hypersensitivity to pain or the sensation of a needle puncturing  your skin

• A phobia where you faint or nearly lose consciousness before, during or after a medical needle procedure. It is generally agreed that this type of phobia is based on your instinctive, vasovagal reflex rather than a learned response.

It doesn’t matter what type of needle phobia you might have. When you think about getting a necessary vaccination, the intensity of the fear, stress and anxiety that you feel can hold you back from ever getting it done. If you manage to make the appointment anyway, you will want to know what you can do to prepare and better manage your phobia during and after the vaccination event.

Wherever your fear arises from, there is more to overcoming needle phobia than simply willing it away. The key is learning to use the power of your subconscious mind to change the way you respond to a medical needle procedure.

Hypnotherapy can help in several ways:   

• In hypnotherapy, we first take a look at where the phobia began. Maybe it was a personal childhood trauma or an event you experienced as an adult. Maybe you learned from observing the experience of a parent, teacher, or other influential people in your life. Re-examining the event in a calm, non-judgmental environment can be a positive beginning.

• TimeLine Therapy can help you travel back in time to examine the phobia from your current perspective. Sometimes that can be enough to help you realize that it is no longer needed or relevant to your life and you are able to let it go.

•  Systematic desensitization may also be used.  You enter your deeply relaxed state (hypnosis), attempt to access the fear, let it pass, and then come back to your relaxed state. We repeat this exercise until you find it difficult or impossible to access your fear.

• We can also use the Emotional Freedom Technique (EFT or Tapping) to help you let go of fear.

• After you have explored your phobia and determined that you can manage or let go of it, we write affirmations that cement in those positive thoughts. “I conquer my fear”, “I love getting my vaccine”, “I am healthy and well”.

Needle phobia can be debilitating and life-limiting. If your phobia becomes overwhelming, hypnotherapy can help. I will listen, ask questions, and help you get information and gain an understanding of your phobia. We will develop transformative affirmations that focus on the positive outcome that you desire

If you would like to talk with me about your fear of needles or have questions, please contact me. 

Sincerely,

Cinda

 HYPNONEWS AND RESOURCES 

For additional perspectives on needle phobia and Covid-19 vaccination please see articles below.

https://www.healthline.com/health-news/how-to-overcome-a-fear-of-needles-so-you-can-get-a-covid-19-vaccination

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/dont-let-fear-of-needles-interfere-with-vaccinations

Navigating the Holidays during the Pandemic

My friend Lynne, who lives in Denver, put up her Christmas tree last weekend.  You might think this is a little early.  I did at first.  She said that she did it because it made her happy.  I’m OK with that.  This year the holidays – all of them – will definitely be different. Because of COVID, many of our traditional family events will not be possible. 

Holidays can be stressful in the best of times. This year the social distancing and isolation are adding to everyone’s anxiety.  So with Thanksgiving coming up this week, let’s take a look at the holidays and how to navigate them.

1.    Take some time to reflect on your feelings about the holidays. 

• Maybe even take a few notes or write in a journal  

• What is your level of concern about COVID transmission?      

• Do you have a pod you are comfortable getting together with?

• Are there some alternatives to in person meeting that might work for you and your family? 

• How do you feel about decorating this year? 

• What are the elements of the holidays that are meaningful to you? 

• How will your handle gifts if aren’t able to see each other?

 2.     Decide what is best for you individually

• After you realize what is truly important, consider new ways to make the holidays meaningful.  I’m thinking of decorating with a few things that bring me joy and make me smile.

 3.     Have a frank discussion with your family and friends

• Discuss with them your thoughts on getting together, decorating and gift exchanges.  The most difficult part of the discussion is beginning.  When navigating these discussions, emphasize that you care about your family and friends and your goal is for you all to stay healthy.  Hopefully starting from that point will encourage everyone to work together. 

So what about the Christmas tree?  I say do what gives you joy (with thanks to Marie Kondo). If you want to go all out and decorate – why not?  If you want to have a minimalist holiday this year, that’s fine too.  Start from a place of what makes you the most comfortable and share that in a loving way with your family and friends. Take into consideration their thoughts and feelings and come up with new holiday traditions.

 Wishing you all a healthy and happy Thanksgiving!

Sincerely,
Cinda

HypnoNews and Resources

For more ideas about navigating the holidays, check out these articles:

https://health.clevelandclinic.org/should-you-cancel-holiday-gatherings-this-year-because-of-covid/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/4-mindful-tips-to-destress-this-holiday-season  

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544

And of course, here’s Marie Kondo’s famous book: The Life-Changing Manga of Tidying Up: A Magical Story (The Life Changing Magic of Tidying Up) by Marie Kondō 

Pandemic Dreams - A Hypnotherapy Perspective

A writer recently wrote in to “ASK AMY” in the LA Times about their anxious, strange and vivid dreams since the pandemic began.  Amy responded by referencing the work of renowned Harvard Medical School dream researcher Deidre Barrett whose newest book is titled Pandemic Dreams. The book has been described as a collection of vivid Covid-19-related dreams accompanied by her advice for practical exercises to control stress and anxiety while asleep. Amy commented that she was surprised to learn that “you might be able to control more of your dream content.”

Hypnotherapy also holds the view that yes, you can direct and control what you dream about to some extent.  Don’t forget, however, that dreams serve a very important function in mental health and you may or may not need to direct and control your dream experiences.

In an excerpt from Pandemic Dreams we read that “Since the COVID-19 pandemic swept around the world, and we began to shelter-in-place, people have reported unusually active dream lives. We’re remembering more dreams than usual, and those dreams are especially vivid and bizarre. The virus itself is the star of many – literally or in one of its metaphoric guises.”

 Below are 3 techniques you can use to help with Pandemic Dream experiences. If you are curious but not worried about your dreams consider item #1 before jumping into dream direction and control activities. If your dreams are contributing to and exacerbating your level of stress and anxiety consider items #2 and #3.

1.       Gain an understanding of the purpose and natural function of dreaming and dreams.

Everything that happens in our world during the day remains in the 10% of our mind that is our conscious mind.  At night, as we sleep, all that information is “downloaded” into our subconscious mind.  Dreams are an important tool to clear our mind and ready it for the next day’s input, similar to a computer restart.

 2.       Learn to direct the content of your dreams by programming your subconscious mind just before you go to sleep at night.  

Accessing the subconscious mind and implanting ideas for what you do want to dream about is best done just before for you go to sleep when the conscious mind is ready to turn control over to your subconscious for the night. “Tonight, I will dream about ……”

 3.       Train yourself to enter lucid dreaming and use the power of lucid dreaming to adjust and modify your dream experience as it is underway.

In a regular dream you don’t know that you are dreaming. A lucid dream is a dream during which you are aware that you are dreaming while in the dream. That awareness empowers you to exercise some control of the dream by doing things like recognizing and eliminating negative symbols or directly confronting fears without concern for you safety because its only a dream.

If you find yourself having pandemic dreams that disturb you, you might want more information. I am offering a free, online group hypnosis session every other Wednesday from 10-11 am pst. Our next session will be on November 18.You can register here: https://zoom.us/meeting/register/tJMpf--rrDkiHdHHxRgKaamvgHt5fbvj2ADR

Insomnia and Hypnotherapy

A few nights ago I went to bed an hour later than my usual routine and fell asleep thinking about the busy day ahead of me. Several hours later, around 3:00 a.m., I woke up with my mind in a whirl of stress and worry. What if tomorrow goes wrong? What if I forget something important? What will be the outcome and impact of the upcoming election? What if there is a power failure tomorrow and the internet is down? When will the pandemic ever end? What if I can’t get back to sleep now?

Insomnia is defined as difficulty getting to sleep or staying asleep long enough to feel refreshed the next morning. Some common symptoms of insomnia include:

·        Being awake for long periods at night

·        Not being able to fall asleep

·        Waking up several times during the night

·        Waking up very early and being unable to get back to sleep

·        Feeling tired and groggy the next morning

·        Finding it difficult to concentrate or function properly

·        Feeling irritable

Insomnia is a significant problem for many of my clients.  For some it is debilitating, for others it is an annoyance.  When it becomes a significant problem, we can address it effectively through a few focused hypnotherapy sessions.  

We start by developing an evening ritual.  What makes you feel relaxed and restful?  I usually suggest cutting out violent television and the news close to bedtime.  Watching a comedy or reading are good activities for just before bed.  It’s important to stick to a ritual so that your mind and body become accustomed to knowing that it is bedtime. You will get a personalized recording that you can play the help to drift off to sleep easily. You will also develop a personal anchor to your naturally relaxed state that you can use to get back to sleep if needed.

As I lay in bed at 3:00 unable to sleep, I was clearly experiencing an episode of insomnia. I decided to take my own advice to my insomnia clients:  Focus on your anchor, your special place that always makes you feel good, positive and happy.  I went to my favorite beach in my head and imagined sitting there with my son and grandson.  I remembered what time of day it was, what the temperature was, the sounds and the smells of that special day.  Before I knew it, the sun was peeking through the window and I had had a good night’s sleep after all.

If you would like some tools and training to help you get a good night’s sleep, please call 818-929-4944 to arrange for a free, private, personal, online consultation.

New Year Reflections? The Reflection Framework and Hypnotherapy - 6 Key Questions

The Jewish High Holy Days concluded last week.  Rosh Hashanah is the Jewish New Year.  For the 10 days between Rosh Hashanah and Yom Kippur, we reflect on what we did in the past year, ask forgiveness for our missteps, and set intentions for doing better in the year to come.

The process is somewhat like the initial session that you would experience as a new hypnotherapy client. We begin by reflecting and identifying change goals, move to prioritizing the key issue or change that you want to make and then set the intention to transform your life for the better with your therapists guidance and help.

The last six months have been a unique time in our world.  How did you handle yourself?  Were you thoughtful and caring of others?  Were you able to take advantage of the extra time you had at home with your family?  Did you use the time to learn more about a topic you always wanted to explore?  Did you find ways to grow your business even in these difficult times?

It looks like we will be operating in pandemic mode for a while yet. How’s your mental state? Are you nervous? Are you depressed?  Do you need to connect with friends more? Now could be a great opportunity to reflect and set some intentions to make your life better while still staying safe and healthy?

A framework that I have found useful for reflection consists of these 6 key questions:

1.      What have I been thinking and feeling over the last 6 months since the pandemic began?

2.      What am I thinking and feeling today?

3.      What  do I want to be thinking and feeling when the pandemic is over for me

4.      What have I been doing over the last 6 months since the pandemic began

5.      What am I doing today?

6.      What do I want to be doing when the pandemic is over for me?

Set aside 20 minutes for reflection. Find a quiet, comfortable, place where will not be interrupted. Work through the 6 key questions in order. Record your thoughts in a journal or notebook, type them in your computer, or even record them on your cell phone.

Now go back and take a look at differences between what you have been thinking, feeling and doing over the last 6 months and what you want to be thinking, feeling and doing in the future.

You do not have to wait. You can begin the transformation you want now. If you would like some help, please call for a free private online video consultation. 818-929-4944

How to Choose the Right Hypnotherapist For You

As part of my training to become a hypnotherapist, I had to choose a mentor.  All the teachers at HMI were available as mentors, it was part of their job as teachers.  I took a while to decide.   When I finally did, I chose Cheryl because she was the teacher I could most closely relate to.  We are about the same age, she had had another career before becoming a hypnotherapist and she genuinely liked helping others.  I liked how she treated her students, her calm, gentle manner was very inviting.

Personal transformation is a common goal these days.  Changing what you think and what you do can bring about transformation.  Sounds simple but it is not that easy to achieve.  A hypnotherapist can help by accessing your subconscious mind (80% of your mind) and helping you to focus it on your conscious goals.  This makes achieving those goals much easier.          

How do you choose the best hypnotherapist for you?  Here some items to consider:

• Where did they go to school? How long was the training?

There are many “hypnotherapy schools” some offering a certificate in as short a time as a weekend. Hypnosis Motivation Institute, where I went to school is a yearlong program with almost 800 instructional hours, including an internship program.  It includes classes on counselling as well as an introduction to many different modalities.

• What additional training do they have?

I am trained and certified in many different techniques and areas:  Neurolinguistic Programming (NLP), Therapeutic Imagery, Emotional Freedom Technique (EFT), Weight Management, Coping with Loss, Hypnotherapy for Clients with Cancer, Preparing for Surgery, PTSD, Sports Performance, Fears and Anxieties, Smoking Cessation, and Hypnosis and the Special Needs Child.

• What is their certification? 

I am a certified hypnotherapist, certified by Hypnotherapist Union of the AFL/CIO #472.  I am on the board of the Union and we are very careful to only certify hypnotherapists who have extensive training.  We have a code of ethics and continuing education requirements.

• What is their specialty?

While I do see clients for a variety of issues, I specialize in weight management, anxiety, insomnia, test preparation and sports performance.

• How are they rated on Yelp, Google and LinkedIn? 

Ratings can be an important tool with objective ways to rate performance. 

• What is their website like? Does it include testimonials, areas of experience and a blog?

Again, one more tool to help you understand more about the person you are choosing.

• Do they offer a free consultation?

Choosing a hypnotherapist is a very personal decision.  Getting the chance to know, like and trust them before engaging with them is important.  You want to be able to relate to the person you will be working with.  Are they able to listen and really hear what you are saying?

If you would like to talk about working together, call now to arrange for a free, private, online video consultation - 818-929-4944.

From Fear to Freedom - Lessons for Overcoming Virus Fear

Very early in my career as a hypnotherapist, I had a young woman as a client who came to me for fear of driving.  She was afraid to get a driver’s license.  Living in Southern California was becoming harder and harder for the recent college graduate.  She had to walk almost a mile to catch the bus to work and almost a mile to her office after she got off the bus.  She was literally afraid of driving the car – it seemed large and foreign to her and she was afraid she could not control it.  She was correct to be afraid of the car.  A car is considered a lethal weapon by law enforcement.  Part of what I helped her see is that yes, she may be afraid of the car and to see that fear as healthy.  She began to understand that even through her fear she could learn to manage and control the car and use it to her advantage.  She practiced and practiced.  She started first in a parking lot and then finally on the streets.  I am happy to report she passed her test on the first try and promptly drove herself across country to relocate in Nashville.  A very happy ending to the story!

What can we learn from this story today?  I think it translates very easily.  We are living in a fearful time.  We should be afraid of COVID-19 and its consequences.  We can channel that fear to be safe and healthy when interacting with others.  Here are some suggestions:

• Planning becomes very important.  In the same way that you wouldn’t drive on the wrong side of the street, you also should be careful interacting with people who may have or be carriers for COVID-19.  Does that mean you need to stay inside your home 24/7 and never see any people?  Probably not.

• .It is important to get out of your home.  Go for a walk in an area that is not busy.  Take a drive and enjoy the beautiful scenery all around us.

• It is also important to have safe personal interactions.  Call your friends, schedule a zoom happy hour,or social distance outside with separate food and drinks.  There are many alternatives available that can help keep you safe and healthy while still giving you social connections.  Your friends will probably appreciate your calling!

Ongoing fear, worry or distress of any kind can lead to debilitating, life limiting chronic anxiety and even related physical symptoms. If your fear becomes overwhelming, I can help.  I will listen, ask questions, and help you get information and gain understanding of your fears.  We will develop transformative affirmations that focus on the positive outcome that you desire. You will be motivated and empowered to take action on your desired new behaviors with confidence and growing competence as you enjoy more freedom and less worry to hold you back or slow you down.

You do not have to cure Covid or wait for a vaccine to move past the virus fear, reduce anxiety, and bring a greater feeling of hope, confidence and freedom into your daily life.

To learn more, go to my website https://www.cindaroffman.com and register for my next free, live Hypnotherapy Q & A – Fear and Anxiety.

Or, to see if we can work together to help you, call now to arrange for a free, private, online video consultation - 818-929-4944.

The Dog Ate My Focaccia - Coping with Stress and Anxiety

A few weeks ago, I wrote about my friend and neighbor, Judy, and her house full of adult children.  I talked about how she had decided to take advantage of this special time with them and embrace the opportunity to develop an adult relationship with her children and her daughter’s fiancé, Jon. I talked about how well it was working out.  That was a few weeks ago.  One evening the fiancé made a delicious focaccia as a treat after dinner.  He and Judy’s son, Mike, were setting up a projector and screen in the backyard to watch movies at night.  Meanwhile, Mike’s large greyhound decided to sample the focaccia cooling on the counter.  Jon was understandably angry that his hard work had been destroyed.  He went straight to bed and the night was ruined.  Good news, 24 hours later everyone is getting along again.

What can we learn from challenging situations?  Judy said that her kids learned to be more respectful of each other and each person’s needs.  Jon now is careful about where he leaves his baked goods to cool.  Mike is more conscious of where his dog is roaming.  Out of this situation, everyone learned to be more aware.

We are all in a challenging situation right now.  What can we each learn going forward?  Two important things I would encourage you all to consider are 1) taking care of yourself and 2) being willing to ask for help when needed.

Remember the airline analogy:  Put your own oxygen mask on first.  You can’t help someone else if you are passed out.  This translates directly into our lives right now.  Take care of your needs so that you can take care of others.  Put on your mask! Not only does it protect you but it also protects others.  What other self-care do you need right now?  Is it finding a good book to read? Going for a walk? Taking a nice long bath? Getting up a little earlier so you have some alone time?

If you find yourself in a place where you are having trouble coping, do not be afraid to ask for help.  I am here and seeing clients for online hypnotherapy.  If I cannot help you, I can help you find someone who can or maybe an online support group.  You do not have to go through this alone. You could arrange for you and a friend (or group of friends) to have a weekly zoom call.  Meet up with masks and social distancing outdoors.

Let’s look at this challenging situation and see what we can learn from it that will help us going forward.

Personal transformation through hypnotherapy offers an effective, comfortable and drug free choice for dealing with stress and anxiety, managing weight, changing habits, improving health, and achieving self-development goals. To schedule a free, private online consultation please call 1-818-929-4944.