The 5 Secrets for Finding/Cultivating Gratitude – The GReatest Attitude for Your Life

September 21 is World Gratitude Day. An existing client came to me with a new issue.  She had received a difficult medical diagnosis.  She was concerned about her family and how she and they would cope over the coming years.  It was affecting her sleep. She kept ruminating on what the future held for her and her family.  We came up with a set of affirmations to help her with a more positive outlook.  I reminded her of the value of gratitude.  When she couldn't sleep, I suggested she focus on what she is grateful for instead of what the future may hold.  In our initial conversation, I always suggest that clients write what they are grateful for each day as they write their affirmations at night.  Just making this small change in our mindset can be immensely helpful.

What is Gratitude?

Gratitude is the practice of acknowledging and appreciating the positive aspects of life, no matter how big or small. It’s more than just saying "thank you"—it’s a mindset that can transform your outlook, emotions, and overall well-being. Gratitude shifts your focus from what you lack to what you have, fostering an attitude of abundance, positivity, and connection.

The Benefits of a Gratitude Mindset

Cultivating gratitude has been shown to have immense psychological, emotional, and physical benefits. People who regularly practice gratitude report:

• Improved mental health: Less anxiety, depression, and stress.

• Enhanced emotional resilience: A better ability to cope with challenges.

• Stronger relationships: Increased feelings of empathy and compassion for others.

• Better physical health: Reduced blood pressure and improved sleep.

• Increased happiness: A heightened sense of contentment and life satisfaction.

Expressing Gratitude with Positive Affirmations

Affirmations are powerful tools for reinforcing a gratitude mindset. By regularly expressing gratitude through positive statements, you begin to rewire your brain to focus on the positive. Affirmations act as reminders that gratitude is not just a feeling but a practice—a way of living.

Here are 5 examples of positive affirmations for gratitude:

1. "I am grateful for the abundance in my life, and I welcome more every day."

2. "Every day, I find new reasons to appreciate the people around me."

3. "Gratitude fills my heart, and I am thankful for both small and big blessings."

4. "I am grateful for the opportunities that come my way, and I trust in life’s flow."

5. "I attract positivity and joy by embracing a gratitude-filled mindset."

The 5 Secrets to Finding/Cultivating a Gratitude Attitude

1. Affirmation
   Affirmations are the foundation of cultivating gratitude. By repeating gratitude-focused affirmations, you begin to integrate this attitude into your subconscious mind. Affirmations like, "I am thankful for the good in my life," shift your perspective, helping you stay present and appreciative even during challenging times.

2. Journaling
   Keeping a gratitude journal is one of the most effective ways to deepen your gratitude practice. Set aside a few minutes each day to write down things you’re thankful for. This could be anything from a supportive friend to a sunny day. Over time, journaling shifts your focus to the positives in life, even when things are tough.

Tip: To enhance the journaling process, ask yourself reflective questions like, “What is one thing that went well today?” or “Who am I grateful for and why?”

1. Daily Reflection
   Gratitude is a muscle that grows stronger with daily practice. Carve out a few moments at the end of each day to reflect on the good things that happened, no matter how small. Whether it’s a kind word from a stranger or a productive workday, taking time to acknowledge these moments can reframe your mindset towards optimism.

Tip: During reflection, also think about challenges you faced and how they contributed to your growth or learning. Finding gratitude in difficulties helps develop resilience.

1. Setting Gratitude Goals
   Just like setting goals for career or fitness, you can set goals for practicing gratitude. This could include writing in your gratitude journal five times a week, sharing your appreciation with loved ones, or practicing mindfulness techniques focused on gratitude. The key is to make it intentional and measurable.

Tip: Start with small goals, like listing three things you're grateful for each morning. Gradually, you’ll notice an increase in your overall happiness and satisfaction.

1. Sharing Your Gratitude
   Gratitude thrives when shared. Expressing your appreciation for others strengthens relationships and spreads positivity. This could be as simple as sending a heartfelt note to a friend or colleague, or publicly acknowledging your gratitude in a social media post.

Tip: Consider keeping a “Gratitude Calendar,” where each day you make a point to share your appreciation with someone different in your life. The act of spreading gratitude creates a ripple effect of positivity.

How Hypnotherapy Can Help You Cultivate Gratitude

Hypnotherapy is a powerful tool that can help you unlock a deeper sense of gratitude by working with your subconscious mind. Often, our ability to feel gratitude is blocked by limiting beliefs, unresolved emotions, or mental habits that keep us stuck in negativity. Through hypnotherapy, you can reprogram these barriers, allowing gratitude to flow more freely into your life.

Here’s how hypnotherapy supports the cultivation of gratitude:

1. Releases Negative Thought Patterns: Hypnotherapy can help you identify and replace ingrained thought patterns that focus on lack, scarcity, or negativity. It creates space for gratitude to enter by shifting these patterns toward positivity and abundance.

2. Develops Mindfulness: During hypnotherapy sessions, you are guided into a relaxed state of heightened awareness. This allows you to become more mindful of your thoughts, emotions, and actions, making it easier to recognize moments for gratitude throughout your day.

3. Deepens Self-Awareness: Many people struggle to cultivate gratitude because they are not fully aware of their own emotional needs and desires. Hypnotherapy can help you connect with your inner self, providing clarity on what truly matters to you and igniting a deeper sense of appreciation for your life.

4. Supports Affirmations: When working with a professional hypnotherapist, your gratitude-focused affirmations can be amplified, making them more effective. The state of hypnosis opens your mind to positive suggestions, reinforcing affirmations and making them a natural part of your mindset.

5. Addresses Emotional Blockages: Sometimes past trauma or unresolved emotions can make it difficult to feel gratitude. Hypnotherapy helps uncover and heal these blockages, allowing you to experience gratitude with a fuller, more open heart.

Conclusion

Gratitude is indeed the greatest attitude—one that transforms lives, relationships, and even health. Whether you are just beginning your gratitude journey or seeking to deepen your practice, these five secrets can help you cultivate a more fulfilling, gratitude-filled life. If you find it challenging to maintain a gratitude mindset due to emotional or mental blocks, working with a professional hypnotherapist can provide the tools and support you need to tap into the healing power of gratitude. Hypnotherapy offers a path to unlock your potential for gratitude, fostering a more positive, joyful, and balanced life.

When you are ready to work with me as your certified, professional hypnotherapist, I am available for a Free, private 30 minute phone consultation for new clients. Please call me at 818-929-4944 or go to cindaroffman.com to book a free consultation

Sincerely,

Cinda

 HypnoNews and Resources

 For further reading about World Gratitude Day and the scientific evidence for the positive effects of gratitude, please see the following:

World Gratitude Day – Founder and Official Site

https://www.srichinmoy.org/service/united_nations/world-gratitude-day

Effects of gratitude intervention on mental health and well‐being among workers: A systematic review

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8582291/

The 411 on 9/11 Trauma: How Hypnotherapy Can Help

A Personal Story

September 11th is a day that holds a profound significance for many of us, not only as a collective national tragedy but also as a deeply personal experience. I vividly remember the terror and helplessness of that day, especially as I waited for 48 agonizing hours to hear if my son, an NYU student living just four blocks from Ground Zero, was safe. Those hours felt like an eternity, filled with the weight of uncertainty, fear, and the relentless replay of “what if” scenarios in my mind. The moment I finally heard his voice, the relief was immense, yet the trauma of those hours lingered long after. This personal experience brought home the reality of trauma—not just for those directly in the midst of events but for anyone connected to the impact.

As a hypnotherapist, much of my work focuses on helping clients heal from similar emotional wounds. This article explores the nature of trauma, its signs and symptoms, and how hypnotherapy can be an effective tool in the healing process.

What is Trauma?

Trauma is the emotional response to an overwhelming event that threatens your sense of safety and stability It can stem from a single event, like an accident or attack, or from prolonged exposure to distressing circumstances, such as abuse or living through a natural disaster. The effects of trauma are not limited to those directly experiencing the event; they can also extend to witnesses, first responders, and even loved ones who feel helpless and afraid.

Trauma can manifest in various forms:

• Acute Trauma: Results from a single distressing event.

• Chronic Trauma: Arises from repeated and prolonged exposure to stressful events.

• Complex Trauma: Involves exposure to multiple traumatic events, often of an invasive, interpersonal nature.

What is PTSD?

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a traumatic event. While not everyone who experiences trauma will develop PTSD, those who do may find their lives significantly disrupted by persistent symptoms that interfere with daily functioning.

Signs and Symptoms of Trauma and PTSD

Trauma can affect people in different ways, but common signs and symptoms include:

• Re-experiencing Symptoms: Flashbacks, nightmares, and intrusive thoughts related to the traumatic event.

• Avoidance: Steering clear of reminders of the trauma, including people, places, or activities that trigger distress.

• Hyperarousal: Being easily startled, feeling tense or “on edge,” and having difficulty sleeping or concentrating.

• Emotional Numbness: Feeling detached from others, experiencing a lack of joy, or having difficulty connecting emotionally.

• Physical Symptoms: Headaches, stomach issues, and chronic pain can also be linked to unresolved trauma.

Hypnotherapy Techniques for Trauma and PTSD

Hypnotherapy offers several techniques that can be highly effective in addressing trauma and PTSD:

1. Regression Therapy: Helps you revisit the traumatic event in a safe and controlled manner, allowing your to reframe and release the emotional intensity associated with the memory.

2. Ego State Therapy: This technique works by identifying and addressing the various “parts” of the self that may be stuck in a state of trauma, helping to integrate these parts into a healthier, more cohesive self.

3. Guided Imagery and Visualization: These methods help you create mental images that promote healing, relaxation, and a sense of safety, countering the distress associated with traumatic memories.

4. Parts Therapy: Works by communicating with the different parts of the mind that hold trauma, helping to resolve internal conflicts and release suppressed emotions.

5. Anchoring Techniques: Creates a mental “anchor” that provides a sense of calm and control when triggered by stressors related to the trauma.

How Hypnotherapy Works to Help Heal Trauma

Hypnotherapy works by accessing the subconscious mind, where deeply ingrained patterns and memories reside. In a relaxed, trance-like state, the mind becomes more open to suggestion, allowing the hypnotherapist to help you reframe traumatic experiences and reduce their emotional impact.

Key ways hypnotherapy aids in trauma healing include:

• Releasing Emotional Pain: Hypnotherapy provides a safe space to process and release trapped emotions without reliving the trauma in a distressing way.

• Reframing Traumatic Memories: By altering how traumatic memories are stored and perceived, hypnotherapy helps reduce their power and emotional charge.

• Building Resilience: Hypnotherapy instills positive coping mechanisms and reinforces a sense of control and safety, empowering you to handle future stressors more effectively.

Benefits of Working with a Professional Hypnotherapist

Working with a professional hypnotherapist offers numerous advantages:

• Tailored Approach: A skilled hypnotherapist can customize techniques to suit your unique needs and experiences, making the healing process more effective.

• Safe Environment: Professional hypnotherapists create a non-judgmental, supportive space where you can explore your trauma at your own pace.

• Long-term Healing: Hypnotherapy addresses the root causes of trauma, promoting deep and lasting healing rather than just masking symptoms.

Conclusion

Trauma, whether experienced directly or indirectly, leaves a profound impact on our lives. My personal story of waiting anxiously for news about my son on September 11, 2001, is just one example of how deeply trauma can affect us, even when we are not directly in harm’s way. Hypnotherapy offers a powerful pathway to healing, helping you process, release, and ultimately overcome the emotional scars of traumatic experiences. As we remember and honor the resilience of all those affected by 9/11, let’s also acknowledge the importance of seeking help and taking steps toward healing. Hypnotherapy may be the key to unlocking a more peaceful, resilient future.

If you would like to work with me as your certified, professional hypnotherapist, I am available for a Free, private 30 minute phone consultation for new clients. Please call me at 818-929-4944 or go to cindaroffman.com to book a free consultation.

Sincerely,

CInda

HypnoNews and Resources

For additional reading on  how hypnotherapy can help with trauma and symptoms of PTSD, please see the following:

Can Hypnotherapy Help with Trauma?

https://psychcentral.com/health/hypnotherapy-trauma

The Five Symptoms of PTSD and How Hypnotherapy Helps

https://www.wellness-institute.org/blog/the-five-symptoms-of-ptsd-and-how-hypnotherapy-helps

Living the Optimist's Life: Hypnotherapy & Embracing Optimism in Later Life

As an older and hopefully wiser, certified clinical hypnotherapist for the last 16 years, I have witnessed firsthand the transformative power of optimism. In my practice, I have helped countless individuals harness the strength of positive thinking to navigate the complexities of life. This journey has been deeply personal as well. Today, I want to share my personal journey to optimism and insights on how embracing optimism, especially in later life, can be a profound and life-changing experience.

Introduction to Optimism and Aging

Optimism is more than a fleeting emotion—it's a deliberate mindset and lifestyle choice. It can transform the way you perceive and experience your life, particularly as you age. Many people view aging with apprehension, focusing on the physical and emotional challenges it can bring. However, I believe that with the right approach, your later years can be some of the most fulfilling and rewarding times of your life.

As you grow older, it's essential to challenge the common misconceptions about aging. Society often portrays aging as a period of decline and loss, but this narrative is far from the truth. Aging can be a time of growth, wisdom, and new opportunities if you approach it with an optimistic outlook.

My Personal Journey Toward Optimism

Let me share a bit about my journey. In my life I've had my share of ups and downs, much like anyone else. My childhood was challenging to say the least.  I know my parents did the best they could but as an adult I have struggled with self-esteem, confidence and weight management.  However, I've always found solace and strength in optimism. As a hypnotherapist, I've learned that the mind is incredibly powerful, and our thoughts significantly influence our reality. Through hypnotherapy, I've been able to tap into the subconscious mind to reinforce positive thinking and overcome negative patterns.

My career in hypnotherapy began 16 years ago, after I met with a hypnotherapist to help me deal with my weight challenges.  This experience ignited my passion for helping others harness the power of their minds to improve their lives. Over the years, I've seen how adopting an optimistic mindset can lead to better health, stronger relationships, and a greater sense of purpose.

The Power of Hypnotherapy in Cultivating Optimism

Hypnotherapy is a powerful tool for cultivating optimism. It works by accessing the subconscious mind, where deep-seated beliefs and patterns reside. Through guided relaxation and focused attention, hypnotherapy helps you reframe negative thoughts and reinforce positive ones.

In my practice, I've seen remarkable changes in clients who struggled with pessimism and self-doubt. Through hypnotherapy, they've learned to view challenges as opportunities, develop a more positive self-image, and embrace the possibilities of the future. Hypnotherapy helps you clear the mental clutter that often clouds your perception, allowing you to see life through a more optimistic lens.

Practical Tips for Embracing Optimism in Later Life

Here are some practical tips you might find effective for embracing optimism in later life:

1.      Positive Affirmations: Use positive affirmations to reinforce an optimistic mindset. Statements like "I am capable and resilient" or "I embrace the opportunities that come with aging" can be powerful motivators.

2.      Gratitude Journaling: Keep a gratitude journal to regularly reflect on the positive aspects of your life. Writing down things you're grateful for can shift your focus from what's lacking to what's abundant. (You can use my book, New Power in Affirmations, to assist you in this practice.)

3.      Mindfulness and Presence: Practice mindfulness to stay present and appreciate the current moment. This helps prevent dwelling on past regrets or future anxieties, allowing you to find joy in the here and now.

4.      Surround Yourself with Positivity: Engage with people and activities that uplift you. Whether it's spending time with loved ones, pursuing hobbies, or volunteering, positive interactions can significantly enhance your outlook.  Let go of friends who drag you down.

5.      Seek Professional Support: Consider hypnotherapy as a way to reprogram negative thought patterns and cultivate a more optimistic mindset. A trained, certified hypnotherapist can guide you through this transformative process.

Conclusion

Embracing optimism in later life is a choice that can lead to profound personal growth and fulfillment. As a hypnotherapist, I've seen the remarkable impact that a positive mindset can have on individuals' lives. By challenging society’s misconceptions about aging and adopting practical strategies to cultivate optimism, you can transform your later years into a period of joy, purpose, and vitality.

I invite you to join me on this journey of living the optimist's life with the help of hypnotherapy. Together, we can unlock the potential within and embrace the beauty of aging with grace and positivity.

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

Sincere,

Cinda

HypnoNews and Resources

For a detailed research study which examines whether higher baseline optimism was associated with subsequent increased likelihood of maintaining healthy aging over 6 – 8 years of follow-up, please see the following:

Optimism and Healthy Aging in Women and Men

https://academic.oup.com/aje/article/188/6/1084/5369505

Embrace Your Body As You Move Toward Your Weight Release Goal

Our family gets together every Mother’s Day in Palm Springs.  In May, the weather is warm but not too warm and it’s a chance to get away, enjoy the pool and relax.  Here’s a picture of me and my youngest granddaughter, Adina, enjoying pool time.  It is important to me that my granddaughters love their own bodies and I am modeling that to them.  While I’m not at my goal weight, I am much more comfortable in my current body than ever.  I’m using the hypnotherapy tools that I use with my clients to steadily close in on my goal.

One potential challenge to effective weight management is yo-yo dieting, which can occur when your subconscious is not comfortable with your new goal weight.  You reach your target and then your mind rebels and helps you to regain that weight. Healthy weight management is a great application for hypnosis.   An affirmation cementing in your goal weight can change your subconscious so that when you get to your goal, you are comfortable and able to maintain that weight.

Women and men give a variety of reasons they want to release weight and there are different challenges you might experience on your weight release journey. Here are some of the most common reasons and challenges:

Common Reasons Adult Women Want to Release Weight:

• Improving Health and Reducing Disease Risk: Many women aim to lose weight to lower the risk of chronic diseases such as heart disease, diabetes, and hypertension.

• Enhancing Physical Appearance: Desire to look and feel better, fitting into clothes more comfortably and boosting self-esteem.

• Increasing Energy Levels: 1To feel more energetic and capable of handling daily activities and responsibilities.

• Boosting Self-Confidence and Self-Esteem: Improving body image and confidence in social and professional settings.

• Improving Mobility and Physical Fitness: Enhancing the ability to participate in physical activities and reduce joint pain.

• Preparing for a Special Event: Weight1 loss in preparation for events like weddings, reunions, or vacations.

• Managing Stress and Emotional Well-being: Reducing weight to help manage stress, anxiety, and depression.

Common Reasons Adult Men Want to Release Weight:

• Improving Health and Reducing Disease Risk: Reducing the risk of conditions such as heart disease, type 2 diabetes, and metabolic syndrome.

• Enhancing Physical Appearance: Desire to achieve a more muscular or fit physique, often for self-esteem and social reasons.

• Increasing Physical Performance: Improving1 athletic performance and physical endurance in sports or exercise.

• Boosting Energy Levels: To feel more energetic and productive throughout the day.

• Improving Mobility and Reducing Joint Pain: Alleviating discomfort associated with excess weight, particularly in the knees and back.

• Enhancing Self-Confidence and Professional Appearance: Improving confidence in social and professional settings.

• Preparing for Military or Physical Fitness Requirements: Meeting weight requirements for military service or other physically demanding occupations.

Common Challenges Women and Men Encounter on Their Weight Release Journeys:

• Emotional Eating and Stress Management: Using food as a coping mechanism for stress, anxiety, or depression.

• Lack of Time for Exercise and Meal Preparation: Balancing work, family, and other responsibilities makes it challenging to

• Inconsistent Motivation and Willpower: Struggling to stay motivated and committed to long-term weight loss goals.

• Social Pressure and Influence: Dealing with social events, peer pressure, and cultural norms that encourage unhealthy eating habits.

• Plateaus in Weight Loss Progress: Hitting a plateau where weight loss stalls despite continued efforts.

• Physical Cravings and Hunger: Managing cravings and hunger, especially when reducing calorie intake

• Body Image and Self-Esteem Issues: Dealing with negative body image and low self-esteem, which can affect motivation and progress.

No matter what reasons you have to lose some weight, hypnotherapy can help you release excess weight if that is your goal.  You can train your mind to permanently achieve and affirm your personal healthy weight goal. 

Here are 10 key ideas and practices that you can use to embrace your body as you move toward you weight release goal with help from hypnotherapy:

• Cultivate Self-Love and Body Acceptance: The journey toward weight release begins with embracing and loving your body as it is now. Cultivating self-love and body acceptance lays a positive foundation for sustainable weight loss. Hypnotherapy can help you develop a compassionate and appreciative mindset toward your body, which fosters motivation and resilience.

• Listen to Your Body's Signals: Understanding and honoring the mind-body connection is crucial for effective weight release. Hypnotherapy can teach you how to tune into your body's signals, such as hunger, satiety, and energy levels, promoting intuitive eating and healthier lifestyle choices.

• Set Realistic and Positive Goals: Setting realistic and positive weight release goals that align with overall well-being rather than focusing solely on numbers on the scale. Hypnotherapy can assist you in defining and visualizing your goals, creating a motivating and achievable path forward.

• Overcome Emotional Eating: One of my favorite tools is Emotional Freedom Technique (EFT) or tapping.  It is good for identifying triggers for over eating and focusing in on specific goals. You can address the emotional triggers and underlying psychological factors that lead to overeating. Hypnotherapy can help you recognize and manage emotional eating patterns, providing alternative coping mechanisms that support your weight release journey.

• Empower Yourself with Positive Affirmations: You can establish a daily positive affirmations practice to build self-confidence and reinforce a healthy mindset. Hypnotherapy can guide you in creating powerful affirmations that align with your weight release goals, and embedding these affirmations in your subconscious mind, fostering a positive and empowered self-image.

• Create Sustainable Lifestyle Changes: You can shift your focus from quick fixes to gradual and sustainable lifestyle changes. Hypnotherapy can support you in developing lasting habits around nutrition, exercise, and self-care, ensuring that weight release is maintained over the long term.

• Replace Negative Beliefs and Self-Sabotage: Negative beliefs and self-sabotaging behaviors can hinder and block successful weight release. Hypnotherapy can uncover and reframe these subconscious blocks, enabling you to move forward with confidence and clarity.

• Visualize Success and Celebrate Milestones: You can learn to use visualization techniques to envision success and celebrate milestones along your weight release journey. Hypnotherapy can enhance your ability to see and feel your progress, making the journey more enjoyable and motivating.

• Build a Supportive Environment: Creating a supportive environment including relationships, physical spaces, and routines, can nurture your weight release journey. Hypnotherapy can help you identify and cultivate supportive elements in your life, boosting your chances of success.

• Embrace the Journey, Not Just the Destination: It is important to focus on the journey of weight release rather than just the end goal. Hypnotherapy encourages you to appreciate the small victories and personal growth that occur along the way, fostering a more fulfilling and balanced approach to weight release.

Working together with your hypnotherapist using proven hypnotherapy techniques in a series of hypnosis and counseling sessions, you can discover/clarify your beliefs and concerns about your current weight, establish and prioritize your weight release goals, envision the thoughts, feelings and activities that will support your goals, craft customized personal affirmations and  establish a daily affirmations and gratitude practice that reinforces your positive mindset, and celebrate the milestones as you embrace your body and move through your weight release journey toward the successful achievement of our your specific wealth release goal.

If you are considering working with me as your hypnotherapist, I am available for a free, private, 30 minute consultation for new clients. Please call me at 818-929-4944 or go to cindaroffman.com to book a free consultation.

Sincerely,

Cinda

HypnoNews and Resources

For more in depth information about weight release reasons, challenges and goals, please see the following references:

Health and appearance reasons for weight loss as predictors of long-term weight change

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6299317/

20-reasons-you-are-not-losing-weight

https://www.healthline.com/nutrition/20-reasons-you-are-not-losing-weight#why-am-i-not-losing-weight

Ready-Set-Go: Achieving and Sustaining New Year’s Resolutions With Your Hypnotherapist’s Support

My husband, Burt, was on his daily walk last week. He met a new neighbor, Jack.  They started talking. Burt wished him Happy New Year and asked him if he had any New Year’s resolutions.  Jack replied that he used to think he would be dead by 60. He has already survived cancer, a heart attack and COPD.  Now that he is past that, his resolution for 2024 is to stay healthy and enjoy another year of life.  Burt asked me how I would work with a client presenting with the goals to stay healthy and enjoy life.  I began to think about the New Year and setting goals and achieving them. 

Upcoming throughout January is a four part series that addresses these issues. Beginning with this part 1, the series will cover:

• Part 1: Readiness: The Gateway to Resolution Success explores the foundational concept of readiness, unveiling the stages theory of change and its pivotal role in initiating and sustaining transformative resolutions.

• Part 2: Understanding New Year's Resolutions: Crafting Meaningful Goals delves into the intricate world of resolutions, categorizing them, decoding success factors, and providing insights into crafting resolutions that are not only meaningful but also achievable.

• Part 3: Power of Hypnotherapy: Affirmations and Visualization for Success unlocks the transformative influence of hypnotherapy, positive affirmations, and visualization techniques, offering a dynamic approach to break through mental barriers and reinforce positivity.

• Part 4: Blueprint for Transformative Resolutions: Achieve and Sustain unveils a comprehensive blueprint for your transformative journey. With a synergy of readiness, SMART goals, hypnotherapy, positive affirmations, and visualization, this blueprint sets the stage for resolutions that endure and flourish.

As we stand on the cusp of a new year, the air is filled with the promise of positive change and personal growth. In this transformative series, you are invited on a journey of self-discovery and empowerment, guided by the expertise of a certified professional hypnotherapist.

Please join me and embark on this journey with an open mind and a readiness for positive change. Each installment builds upon the last, guiding you through a transformative journey that transcends mere resolutions—it's about embracing a life of purpose, growth, and fulfillment. Ready, set, go—your transformative journey awaits.

Part 1: Readiness: The Gateway to Resolution Success

As the New Year approaches, the promise of transformation beckons, and the first step on this journey is readiness. We explore the critical role readiness plays in successfully achieving New Year's resolutions, delving into the 5 stage theory of change and how hypnotherapists, with their unique skills, foster the positive mindset essential for success.

The Significance of Readiness: Unlocking the 5 Stage Theory of Change

Readiness is not a singular moment but a dynamic process rooted in the 5 Stage Theory of Change. This theory identifies stages individuals go through when contemplating and making changes in their lives. At its core, the concept of readiness revolves around the acknowledgment that individuals must be prepared, both mentally and emotionally, for meaningful and lasting change.

1. Precontemplation: At this stage, individuals may not be aware or have not yet acknowledged the need for change. Readiness begins to emerge when there is a subtle recognition of the status quo's limitations.

2. Contemplation: In this stage, individuals actively consider the need for change but may still grapple with ambivalence. The emergence of readiness is marked by a growing desire to explore possibilities for transformation.

3. Preparation: Readiness solidifies during the preparation stage. Individuals actively seek information, make plans, and envision the steps required for change. This is a crucial stage where commitment begins to take shape.

4. Action: The action stage sees the initiation of specific behaviors aimed at achieving the desired change. Readiness is now translated into tangible steps as individuals actively implement their resolutions.

5. Maintenance: Readiness continues to play a vital role during the maintenance stage. It involves the ongoing commitment and effort required to sustain the changes made, ensuring that they become enduring aspects of one's lifestyle.

 Why Readiness Matters:

The significance of readiness lies in its ability to act as a catalyst for positive change. Research consistently supports the idea that individuals who are psychologically and emotionally prepared for change are more likely to initiate and maintain new behaviors. A study published in the "Journal of Consulting and Clinical Psychology" found that interventions targeting readiness increased the likelihood of positive outcomes.

The Expertise of Hypnotherapists: Crafting the Foundation for Change

Hypnotherapists bring a specialized set of skills to the table, uniquely positioned to foster the readiness crucial for resolution success.

1. Building Trust and Rapport: Establishing trust is fundamental. Hypnotherapists create a safe and supportive environment where clients feel comfortable exploring their desires for change.

2. Active Listening: Through active listening, hypnotherapists tune into the client's narrative, identifying cues that signal readiness. This empathetic connection facilitates the exploration of goals and challenges.

3. Addressing Limiting Beliefs: Hypnotherapists specialize in identifying and addressing limiting beliefs that may hinder readiness. By delving into the subconscious, they help reshape negative thought patterns, creating a fertile ground for positive change.

4. Inducing Relaxation and Focus: Hypnotherapy techniques induce a state of deep relaxation, fostering mental clarity and focus. This heightened awareness is pivotal for individuals to navigate through the stages of change with a clear vision of their resolutions.

 How Hypnotherapists Foster Readiness:

Hypnotherapists employ various techniques to foster readiness in their clients, aligning with the principles of the 5 stage theory of change.

1. Motivational Enhancement: By enhancing motivation, hypnotherapists help clients move from contemplation to preparation. Motivational enhancement techniques include exploring the benefits of change and the consequences of maintaining the status quo.

2. Visualization and Goal Setting: Utilizing visualization and guided imagery, hypnotherapists help clients vividly imagine their desired outcomes. This process serves as a powerful motivational tool, propelling individuals towards the preparation and action stages.

3. Positive Affirmations: Introducing positive affirmations during hypnotherapy sessions reinforces readiness by cultivating a positive mindset. Affirmations challenge self-doubt and build confidence, aligning clients with the belief that change is not only possible but within their control.

 Summary:

In this exploration of readiness, we've unveiled the dynamic process embedded in the 5 stage theory of change. Recognizing readiness as a catalyst for positive transformation, we've also explored how hypnotherapists, with their expertise, can play a pivotal role in fostering this crucial mindset. As you embark on your New Year’s Resolution journey, remember that readiness is the key that unlocks the door to lasting change.

Now that we've laid the groundwork for change, join me in Part 2 as we delve into the multifaceted world of New Year's Resolutions, providing insights to help you craft meaningful and achievable goals.

If you are considering working with me as your hypnotherapist, I am available for a free 30 minute consultation for new clients. Go to cindaroffman.com to book a free consult or call me at 818-929-4944

SIncerely,

Cinda

HypnoNews and Resources

For additional perspective on the theory of change, readiness, and why New Year’s Resolutions frequently fail, please see the following:

https://www.verywellmind.com/why-new-years-resolutions-fail-6823972

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

Something Different This Year. Holiday Gift Giving. Where to Start?

As the holiday gift giving season approaches, my thoughts turn to what are the best gifts to give to family and friends.  The usual platitudes float through my head – It is better to give than receive, it doesn’t matter what you spend as long as the gift is personal and the best gifts are from the heart.

I’d like to propose something different this year.  Start with yourself.  What gift could your give yourself that would really make a difference in your life?  It could be as simple as treating yourself to Starbucks or getting a mani/pedi.  The important thing is how it makes you feel. It could be something big as well, planning that trip you’ve wanted to do for so long or buying that one piece of furniture you’ve been longing for.  It could also be something less concrete – taking yourself on a spa day or signing up for a self-improvement class.  

What’s my special gift to myself?  Calling the plumber and getting my bathroom sink fixed so it drains properly.  It frustrates me every time I use it and I want to release that negative energy.  We can let ourselves get caught up in negative trivia when it may be very simple to fix the problem.

The point of starting with yourself is that then you will have more to give to others. Your energy level .will be higher and more positive.  It may be easier to find that special gift for someone.  You might chat with your friends and decide you would rather spend time together doing a fun activity than giving each other gifts this year. 

This year before you get into the hustle and bustle of shopping, wrapping and making yourself crazy, take a moment and think about what you really want.

As always, if I can be of help, please don’t hesitate to reach out. (818-929-4944)

This holiday season, may you be blessed with time to cherish loved ones, joyous melodies to dance to, lyrics of hope to sing, and the courage to move forward into the new year with confidence and clear purpose.

Sincerely,

Cinda

HypnoNews and Resources

Starting with yourself is labeled by various writers and researchers as a form of Self-Giving. For some added perspective on benefits of Self-Giving and Self-Care you might appreciate the following articles:

https://www.pottsmerc.com/2021/12/10/gift-yourself-this-holiday-season-to-practice-self-care/

https://blogs.scientificamerican.com/literally-psyched/the-psychology-behind-gift-giving-and-generosity/

For a fascinating look at the neurologic and psychological benefits of generosity to others this article describes what studies of generosity in the human brain are revealing:

https://www.discovermagazine.com/mind/a-neuroscientist-explains-why-its-better-to-give-than-to-receive

Five Suggestions for Practical Ways to Be Grateful

A very Happy Thanksgiving to each and every one of you.  I wanted to let you know how grateful I am for our connection and how very much I appreciate that you have allowed me to join you on your journey to better health.  Please enjoy the day with your friends and family and consider carrying the practice of gratitude with you throughout the coming year.

Five Suggestions for Practical Ways to Be Grateful

Choose Gratitude

Gratitude is a choice. It's not automatic. So, choose to recognize when you feel appreciation, thankfulness, and gratitude. And remember, embracing feelings of gratitude can be good. But choosing to express that gratitude can be FAR better.

Make Time for Gratitude

Daily gratitude won't happen if you don't make time for it. Reserve a few minutes at the beginning or end of your day to reflect on what you're thankful for that day. Then, find some small way to show your appreciation, even if you're the only one who sees it.

Write a Gratitude List

Writing down what you're thankful for means taking stock of the good things in your life. Whether or not you share that list with anyone, writing it lets you see many things that bring you joy all at once. That gives you perspective and makes it easier to embrace gratitude every day.

Write Gratitude Notes

Gratitude notes don't have to be elaborate or super formal. Just take a few minutes and write about how you appreciate someone or what they did for you. Whether that's on a sticky note, in an email, or in a card, it can brighten your day and someone else's.

Pay It Forward

Do someone a favor or give to a cause you care about. Giving back and supporting what brings you joy can be deeply meaningful.

May you and yours be blessed with a day of peace, joy, and grateful connections

Sincerely,

Cinda

Never Put a Skunk on a Bus - The Power In Affirmations

I wrote and published The Power In Affirmations more than 4 years ago. My clients use the book to establish and maintain a daily affirmation practice supporting their goals and the positive changes they want to make in their lives.

As I began planning for the second edition of my book, imagine my surprise when I came across this great article in the September 2022 issue of Reader’s Digest.  It’s called Life Advice from a Five-Year-Old and includes a little boy’s favorite affirmations and an explanation of each.  I’ve summarized them for you here. They are priceless:

“You gotta say your affirmations in your mouth and your heart.” 

• His mom told him to say it like he means it and this is how he translated that.

“You say, ‘I am brave of this meeting! I am loved! I smell good!’“

• So sweet, he knows not to use negative words like scared or afraid.

“You gotta walk big.  You gotta mean it.  Like Dolly on a dinosaur. Because you got it.”

• Not sure who Dolly is, but it is a great image.

“Never put a skunk on a bus.”  

• Very wise.                                   

“Think about the donuts of your day!” 

• This one is about looking for the good things in your day – and not focusing on the “holes.”

“Even if you cry a little, you can think about potato chips!” 

• One of the boy’s favorite things is potato chips so when things are not going well, he can always things about the good things to come.”

“Even if it’s a yucky day, you can get a hug.” 

• Sometimes all that we can do to make things better is offer a hug.     

Affirmations are a simple tool to help us focus on what we want to achieve. We become what we think about – so make those thoughts positive!

What affirmations do YOU need today? If you’d like help coming up with positive affirmations personalized to your needs and goals, please give me a call 818-929-4944. I’d be happy to help. 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

For more information about Affirmations and Hypnotherapy:

https://www.hypnotherapy-directory.org.uk/memberarticles/how-to-create-and-use-effective-affirmations 

https://www.awakenthechange.com/other/the-benefits-of-hypnosis-and-affirmations/

How Does Hypnotherapy Help With Sustainable Weight Loss

I first learned about hypnotherapy many years ago when I was struggling to lose weight after 3 pregnancies.  It really helped me change my view toward exercise and drinking alcohol. After being hypnotized I did not have my usual glass of wine with dinner.  The next morning I got up and put on my walking shoes and went for a walk!  Neither of those things was my usual habit.  I was sold.  Hypnotherapy could make it easier for me to achieve the goals I set out for myself in weight loss.

Fast forward many years and I am now a hypnotherapist, helping others lose weight.  How do I do that? I help my clients identify their goals and explore what plan works best for them.  I am familiar with many weight loss plans and my clients usually are too.  We then decide on a plan and a timeline.  We work together to set up affirmations that will help them achieve their goals.

I usually suggest that one of their affirmations is their goal weight.  Sometimes our brain isn’t comfortable with a new number and wants to keep us at the higher number.  When the goal number is kept in focus it can make it easier for our mind to accept that new number.

Another affirmation can center around what specific plan the client will use:  “I follow Weight Watchers Personal Points” or “I follow the 28 Day Keto Plan.”

And of course movement is very important.  Having an affirmation about going to the gym, walking 3 times a week or playing tennis is a daily reminder of what the client has committed to.

Let’s not forget about sleep…  Research has shown that sleep in crucial in maintaining a healthy weight. 
“I get 8 hours of sleep every night” is a great affirmation for us all. 

If weight loss/weight management is of concern to you, please give me a call for a free consultation (818-929-4944) or join my free Hypnotherapy Q & A every Wednesday at 10 am PST.

You can register here.

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

Sincerely,

Cinda

HypnoNews and Resources

Here are some articles with more information:

Hypnotherapy and Weight Loss:  Does It Work?

https://www.healthline.com/health/hypnotherapy-weight-loss

What is Hypnosis for Weight Loss and Does It Work?

https://www.oprahdaily.com/life/health/a28187126/hypnosis-for-weight-loss/

February The Month of Love

I know, I know, there are lots of celebrations this month – Black History Month, American Heart Month, Cancer Prevention Month and who can forget Great American Pies Month.  All of these are important things to recognize and focus on.  For me, though, February will always be the month of love.  This is partly because of Valentine’s Day and Heart Month but also because my parents and my son and my daughter-in-love all got married this month.

So let’s talk about love.  How do you get over it and how do you get it are the two most often asked questions about love in my practice.  A few years ago, I had 3 clients at the same time trying to get over lost loves.  I’m happy to say they have all moved on and hopefully found love again--this time forever.  One client was happily married but couldn’t stop going by the ex’s house every day.  Through affirmations and hypnotherapy, that practice was stopped.

How do I help my clients find love?  By setting an intention and creating a set of affirmations that will get them to their goal.  I suggest that they think about what it is they are looking for in a partner and actually make a list of their wants.  If a person really wants specific qualities or attributes then listing them can be helpful.  What if someone comes along and doesn’t have the desired attributes, but they fall in love?  Time to change the list!  A list can be a great starting point as long as you are willing to be flexible.

It’s also important to remember that “If you are good on your own, you really can have a beautiful relationship.” (From Jennifer Lopez in “It’s A Beautiful Love Story” in February 14th People Magazine.  She also says she gets her glow by “affirmations, eating right, exercise and “being a good person.”

Remember, what you think about comes to be, so be intentional in your thoughts. Whether you are looking for love or looking to get over love, focus on what you really want.

If you’d like more information on how hypnotherapy can help, check out my free Hypnotherapy Q & A every Wednesday at 10:00 am PST or call for a free consultation (818-929-4944).

You can register here.

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

Sincerely,

Cinda

HypnoNews and Resources

Here’s more about hypnotherapy and love:

 I Tried Hypnotherapy to Get Over My Breakup,

https://www.thecut.com/2015/03/i-tried-hypnotherapy-to-get-over-my-breakup.html

 and

 How I’m Using Hypnosis to Attract My Life Partner,

https://psiloveyou.xyz/how-im-using-hypnosis-to-attract-my-life-partner-8c45fd5defb9  

Five Practices to Bring More Gratitude into Your LIfe

November is national Gratitude Month. It culminates in the Thanksgiving Day holiday when American families and friends typically gather for a festive meal and maybe some conversation about people and things in their lives for which they are grateful.

In my book, The Power in Affirmations, I include matching gratitude pages for each affirmation page to support an integrated daily practice. When we talk about using the journal some clients report that they already keep a gratitude journal. Other clients talk about difficulty expressing gratitude or feeling very little gratitude in their lives.

If you see yourself in the second group, the upcoming Thanksgiving holiday might be a strong source of stress and anxiety. Here are 5 practices that you can use to help you with expressing gratitude and bringing more gratitude into your life.

 1.      Begin writing in a gratitude journal as a daily practice.  I suggest writing the things you are grateful at the end of each day along with your affirmations.  If you need a copy of my book/journal, please let me know.

2.      Make it a priority to write and send thank you notes anytime you receive a gift or kindness from friends, family members, or co-workers.  It is amazing how appreciative people are of written thank you notes.  Make a positive impression while you show how much you appreciate the gift.

3.      Set up and use a thank you jar.  Keep a jar or box with slips of paper and pen to easily jot down what you are grateful for each day.  Once in a while, read your slips to  remind yourself how great your life is.

4.      Identify a person in your life who has never been properly thanked for what they have done for you over the years. Write a full page letter of appreciation and deliver it personally to that person.  I’m sure they will be very happy to know they mattered in your life.

5.      Find a prayer of gratitude that you are comfortable with and use it as part of your daily practice to start or end each day. 

Is gratitude a concern of yours?  I’d be happy to help you get on track toward a grateful and happy life. 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

Enjoy Thanksgiving.

Sincerely,

Cinda

HypnoNews and Resources

For an outstanding, comprehensive article covering what is gratitude, origins of gratitude, individual and social benefits of gratitude, gratitude interventions and more, please see the following:

https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf

You might also want to read this fascinating and informative article which covers how gratitude works and the neuroscience of gratitude as it may relate to anxiety, stress, grief and other conditions.

https://positivepsychology.com/neuroscience-of-gratitude/

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

Unwanted Food Cravings - Emotional Freedom Technique - Healthy Weight Management

Rachel had always fought to keep her weight under control. After years of yo-yo dieting her frustration level was higher than ever when she finally sought help from a therapist. Asked what she saw as her biggest challenge, she responded Anything Chocolate! She felt that her craving for chocolate was a 10 on a scale of 1-10.

As part of a hypnotherapy guided weight management program, she learned and experienced EFT (Emotional Freedom Technique or tapping) to eliminate her craving for chocolate. After one session she found that chocolate no longer held any special allure for her. With her chocolate craving eliminated, she began shedding unwanted weight and reached her healthy weight goal several months later.

Compared to a normal, non-specific  feeling of hunger (‘I need to eat something soon’), a food craving is usually defined as a strong, immediate urge to eat a specific food (‘I need my chocolate bar now’).

Your craving may come to mind seemingly out of the blue or it may be triggered by a variety of physical or mental/emotional factors. Emotions are one of the biggest contributing factors to specific food cravings.

If a specific craving is making it difficult for you to achieve and maintain your healthy weight goal, your craving may be mainly triggered by negative emotional factors such as

• chronic stress

• anxiety

• frustration

• anger

• sadness

When a craving arises you have a few basic responses you might choose from:

• Indulge in the craving (eat your favorite chocolate bar that you always carry with you or stock in the pantry at home)

• Eat a healthy snack ‘instead’ (and wait for the craving to pass)

• Distract yourself with some other non-eating physical or mental activities and let the craving dissipate (but no guarantees on when and how often it will come back)

Cravings are usually ‘satisfied’, one way or the other, in 10 to 20 minutes. However, research tells us that

• Regularly choosing the indulge response can have negative short term and long term consequences for your heath and weight goals

• The healthy snack and distraction responses both require constant disciplined effort to follow and can be frustrating and exhausting in themselves

Wouldn’t it be exciting if you could learn a way to seriously reduce the intensity and how often a craving comes up and even prevent it from arising in the first place?

You can!

If you want to reduce or prevent cravings for specific unhealthy foods, a trained  EFT (Emotional Freedom Technique) practitioner can help you with that goal.

What is EFT? 

EFT is a proven, evidence based therapy technique that involves concurrently

• tapping on certain meridians, or energy pathways of the body

• acknowledging and accepting the craving

• affirming your self-acceptance and self-worth

EFT can be used for changing habits, weight loss, sports performance, eliminating fears, and changing negative thought patterns.

When I teach this technique to my clients, I tap along with them.  We say together the issue we are trying to change or correct while tapping at specific points on the face and upper body.

Used in conjunction with a hypnotherapy guided weight management program, I find EFT very effective in helping clients to control their cravings and reach their healthy weight management goals.

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 & A. Register here: 
https://zoom.us/meeting/register/tJYkd--rrz4oGdUY2gJJ5gp07WDIkkz3sz6g

Sincerely,

Cinda

HYPNONEWS and RESOSURCES

For an in depth review of the uses and effectiveness of EFT please see the following article:

Clinical EFT as an Evidence-Based Practice for the Treatment of Psychological and Physiological Conditions

https://www.scirp.org/html/35751.html

For a good overview of methods to help you manage food cravings in general, please see the following:

How do you manage food cravings?

https://www.medicalnewstoday.com/articles/322947

Online Hypnotherapy vs. Hypnotherapy In-Office.

Hypnotherapy, whether in-office or live, online, always starts with you. It rests on the personal relationship between you and your therapist. Communication, compatibility and trust are the required foundation for that relationship. However, face to face meetings are not a necessary ingredient for a successful hypnotherapy experience.

 Does Hypnotherapy Work Virtually?

The short answer is yes. Before the pandemic many local clients came into my office for sessions but I’ve also been doing live, online, phone and video based sessions for years. Here is one very successful story of a client who was helped.   

The client was a manager for a large tech company in Silicon Valley who was required to travel for business.  Her finance also wanted to take her to Europe and South America for fun.  Problem?  She was afraid to fly because she was scared of people (or herself) vomiting.  This is actually not an uncommon fear.  Over a series of 6 sessions we figured out where that fear came from – an incident in her childhood - and worked to help her release that fear.  All sessions were conducted live, online and I never met her face to face.  She was able to easily travel for work and she and her boyfriend have now visited several countries.

Another successful client who was helped with online hypnotherapy actually lived locally. However, after a long day at the office, she wanted the freedom to do sessions while at home.  She was working on improving her health and landing her dream promotion at her company.  Through hypnotherapy and positive affirmations, she succeeded at both. Her promotion enabled her to work worldwide and have the flexibility she needed to be able to focus on her health.  

6 things that you can do to make your virtual therapy sessions more effective

1.      Consider using a therapist not in your area but who may be a good fit for your issue.  Virtually it doesn’t matter where the therapist actually is.

2.     Test the technology before your first scheduled session. Desktops, laptops, cell phones, with cameras all can work.

3.     Get to know your therapist by engaging in a pre-session consultation call.

4.     Choose and prepare your home environment so that you have a quiet, comfortable location.  Typically my clients use bedrooms or offices, for the hypnosis part they use a recliner, a bed or a couch.

5.     Schedule your session for a time when you will have control of your environment.  Make sure it is quiet and you know you will not be interrupted.

6.     During the session, focus on using verbal cues instead of non-verbal ones.  For example, your therapist may not know that a question or topic is making you nervous because she will not be able to see that your legs are fidgeting.   Be clear and honest with your therapist about what you are feeling. It will be harder for her to read non-verbal cues.

Here are a couple of articles if you’d like more information about online or virtual sessions:

Does Online Therapy Work? https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201911/does-online-therapy-work

Virtual therapy: What is it? https://www.medicalnewstoday.com/articles/virtual-therapy

 Why Your Shrink Wasn’t Offering Virtual Therapy Until Now https://www.theatlantic.com/health/archive/2020/05/virtual-therapy-pandemic/611551/

Personal transformation through hypnotherapy offers an effective, comfortable and drug free choice for overcoming fears, changing habits, improving health, and achieving self-development goals. With online hypnotherapy you can access your personal hypnotherapist from the convenience of your home anywhere around the USA. To schedule a free, private online consultation please call 1-818-929-4944.

Home Again? In Stressful Times Attitude Can Make the Difference

My friend and neighbor, Judy, has a houseful.  Her 2 adult children have moved home for the time being.  They are both successful and have their own apartments in different big cities but wanted to be with family for the quarantine.  Judy has decided to see this as an amazing time to bond with her kids that she might never have had (and probably will not have again).  They are all working from home during the day and spend evenings and weekends cooking together, enjoying the outdoors together and having wonderful thoughtful adult conversations together.  Judy could have had the attitude of wanting to enjoy time alone with her husband and the quiet that comes when your children have left and been angry at their decision to come home.  I think she has made a smart decision to embrace this special time with her family.

How are you reacting to what is happening in our world today?  Are you feeling anxious, stressed and overwhelmed?  I would not be surprised if you were.   Take an objective look at your situation and really think about where you are.  Are things terrible?  Could they be worse?  Or are you one of the lucky ones like Judy – able to see the positive in this crazy situation.  How can you utilize what is going on to your advantage?  Are there online classes you can take to further your career if you are not working?  How can you strengthen your family relationships even if you are not living together?  Maybe this is a time to learn yoga online or how to meditate.  It could be a time to explore taking that class for something you have always wanted to learn or planting that garden you have dreamed about.

While not minimizing the seriousness of the situation, we can “pivot” and learn new ways of being, learning and responding to stress. Hypnotherapy is all about changing your mental attitude.  If you would like some ideas on how to change how you are responding to your current situation, I am available for a free private consultation.  Please call 1-818-929-4944

From Wedding Dress to Cardiologist - Hypnotherapy and Your Healthy Weight Management Journey - Part 1

The first time a doctor told me I needed to lose weight was as I as preparing to get married.  Who doesn’t want to look great at their wedding? So I bought into his suggestion that I lose 15 pounds.  Many years later, my cardiologist insisted that I lose weight. This time it was 40 pounds and it wasn’t for looks, it was for health.  Yes, I know about the weight management journey. I’ve been there and still struggle sometimes. Safer at home has actually been good for my weight. It has kept me out of restaurants and lots of tempting delicious food.  I only buy healthy foods that are on my eating plan.  Do I occasionally stray? Of course, but by and large, I am doing better than usual.

The healthy weight management journey starts with awareness and desire. It consists of two stages, (1) losing weight to achieve your healthy goal weight and (2) adjusting your routine to maintain healthy weight management on an ongoing basis. No matter where you are in this journey, hypnotherapy can help. Here’s how it works:

Much of our eating and exercise behavior is managed by our subconscious minds which have been conditioned by parents, teachers, childhood experience and the media. Your attitude and mindset toward weight management may be significant factors holding you back from losing weight.  Or maybe your living situation is difficult; maybe you need to change from a stressful job. In hypnosis we can strengthen motivation, relieve stress and update mindset to better serve you as you make the behavior changes that will lead to successful healthy weight management.

Hypnotherapy helps with healthy weight management by changing your subconscious view of your weight.  We all have a vision in our minds of what we look like.  It may or may not be realistic.  In weight management hypnosis, we work to change that subconscious view to your goal view.  We also work to change your ideas about what you need to do to manage your weight.  We work together to find a weight loss plan that will fit with your lifestyle.

You choose an eating plan that will be best for you. We work out an exercise program specifically for you.  Exercise is an integral part of weight management.  Maybe it’s walking several days a week, maybe it’s using the trainer you’ve already paid for at the gym – we will work together to figure out what works for you.

We work out an exercise program specifically for you.  Exercise is an integral part of weight management.  Maybe it’s walking several days a week, maybe it’s using the trainer you’ve already paid for at the gym – we will work together to figure out what works for you.

Once we have established an eating plan and an exercise plan, in each subsequent session we discuss what is and what is not working for you.  If necessary, we make adjustments in your plans while monitoring how you are progressing toward your goal.

At goal, we celebrate the new you and then continue the journey by adjusting your eating and exercise plan to maintain healthy weight management on an ongoing basis.

If this is something you might want to tackle at this time, please call me for a private consultation.

To Dream or Not to Dream - The Why and How of Vision Boards

Everything is created twice – first in the mind and then in reality.”  Robin Sharma

I created the vision board above in August, 2018. So many things on that board have already come true! I visited Corfu in 2019 and it looked just like the picture on the top left.  I got 2 new gray sofas and chairs.  I spend time at the beach each week.  I cleaned out much of my house.  I had the best year ever in my business.

Ever wonder why vision boards actually work?  They help you to create what you want in your mind so that you can create it in reality.  I can’t tell you how many times people have said to me, “All those things I put on my vision board came true…”  If you are not sure where you are going, give yourself permission to explore where you might end up.  Why not take some time and focus on your dream?

Supplies you will need include a large poster board, any size, color or shape will work, magazines with good pictures, scissors, glue and your imagination.

To start:  Close your eyes, take a few moments and count backwards from ten to zero to calm and center yourself.  When you get to zero, picture or imagine where you want to be in one year.  This will be the vision on your vision board.  Go through the magazines and cut out pictures and words and phrases that resonate with you.  Don’t worry about where they will go right now, just collect lots of cutouts.

When you have a good supply of pictures and words, start arranging them on the poster board.  Take a look at how the items are arranged and start to paste them to the board.  Be creative, this is just for you and your future.  You might have different sections on your board, personal, business, etc. or one big vision.

Once you have completed your vision board, the next step is to find a place to display it where you can see it every day and let it guide your subconscious mind toward your dream.

An alternative to a physical vision board is creating one on your computer (with Canva or Pinterest) and using it as a screensaver. I’m old school. I like to be able to hang the vision board on my wall and look at it as the year progresses.

I hope this encourages you to consider taking some time to be creative right now.  I know I will be doing a vision board soon.

If you would like some encouragement, call me for a free private consultation. I am ready to work with you online. You can reach out today.

Duck Tape and Margaritas-Ways to Cope with Overwhelm

We binge watched Sweet Magnolias last weekend and one of the characters said she couldn’t possibly do anything else, she was “holding it together with duck tape and margaritas.”  I don’t know about you but some days that’s exactly how I feel.  This is a challenging time for all of us with all of the external issues that are going on AND THEN we each have our private struggles that we may not even share with others.  When will I see my extended family?  Will I get my job back?  What will my job look like when I get it back?  What is happening in my industry? When can I see my doctor in the office again?   When can I travel again?

With all of this going on, it is very easy to become overwhelmed.  I have found that this is a great time to become more mindful of what you are thinking and how you are programming your mind each day.  The following may help:

1.      Go for a walk.  Being out in the fresh air is healthy and will make you feel good.

2.      Watch less news.  30-60 minutes a day is plenty of time to get all the relevant items.

3.      Begin a gratitude practice.  Every evening write down at least 3 things you are grateful for.

4.      Each morning write down 3 things you can accomplish that day that will give you a feeling of completion.

5.      Get a free zoom account and set up Happy Hours with different friends each day.  Personal connection is very important to our sanity.

6.      Begin an affirmation practice.  Set goals for yourself, write them down and focus on them during the day.

We will get through this together.  Reach out to friends and family and connect.  I’m here for you if you want to talk.  No appointment necessary.