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

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.

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.