Avoid the Sunday Scaries: Navigating Stress in the Corporate World

In my hypnotherapy practice, I often work with clients who are corporate professionals. They struggle with a variety of issues from chronic pain, to procrastination, to relationship challenges, and more. However, one common thread among many of these professionals is workplace stress. 

One client, Jonathan, was a senior project manager for a major bank. He was responsible for 3 projects at the same time, with different team members, budgets and schedules. Upper management regularly demanded the impossible. Do more, faster, with fewer resources. He was sleeping poorly, dreading the Sunday Scaries, and his stress level at work was so high that he was considering a disability leave. I worked with him, as his hypnotherapist, focusing on tools, techniques and mindset that he could use to better manage stress After a series of sessions Jonathan was able to overcome the Sunday Scaries, sleep better, avoid going out on disability leave. He even made progress on getting his work done in fewer hours, leading to more time for his family.

The corporate world today is synonymous with high levels of stress, demanding deadlines, and intense pressure to perform. In this environment you can find yourself struggling to balance your work responsibilities with your personal well-being, leading to burnout and decreased job satisfaction. Hypnotherapy offers a powerful solution to navigate this stress, improve workplace relationships, and enhance overall job satisfaction.

This article explores the stressors faced by corporate professionals, the benefits of hypnotherapy, and practical techniques to manage stress effectively.

Understanding Corporate Stress

As a corporate professional you face unique stressors that can take a toll on your mental and physical health. Some of the primary sources of stress include:

• High Workload: Managing multiple projects and meeting tight deadlines can be overwhelming.

• Long Working Hours: Extended work hours often lead to fatigue and reduced productivity.

• Job Insecurity: Fear of layoffs or not meeting performance expectations can cause anxiety.

• Workplace Dynamics: Navigating office politics, conflicts with colleagues, and managing team dynamics add to the stress.

• Lack of Control: Feeling powerless over work-related decisions can lead to frustration and stress.

• Work-Life Imbalance: Struggling to balance professional responsibilities with personal life often results in burnout.

Given these challenges, it is essential for you to find effective ways to manage stress and maintain your well-being.

The Benefits of Hypnotherapy for Corporate Stress Management

Hypnotherapy is a therapeutic technique that uses guided relaxation, intense concentration, and focused attention to achieve a heightened state of awareness. In this state, you are more open to suggestions, making it an effective method for stress management. Here are some key benefits of hypnotherapy for corporate professionals:

1. Promoting Relaxation and Reducing Anxiety

Hypnotherapy helps induce a state of deep relaxation, reducing physical and mental symptoms of stress. Techniques such as guided imagery and progressive muscle relaxation can calm the mind and body, alleviating anxiety and promoting a sense of peace.

2. Enhancing Emotional Resilience

Hypnotherapy can help build emotional resilience by reinforcing positive coping mechanisms and encouraging a proactive approach to stress management.This empowers you to handle stress more effectively and recover from setbacks.

3. Improving Focus and Productivity

By promoting relaxation and reducing anxiety, hypnotherapy can enhance cognitive function, improving your focus, concentration, and productivity. This is particularly beneficial for professionals who need to stay sharp and efficient in high-pressure environments.

4. Fostering Positive Workplace Relationships

Hypnotherapy can help you manage interpersonal conflicts and improve communication skills. By fostering a positive mindset and reducing stress you can build healthier workplace relationships, leading to a more harmonious and productive work environment.

5. Enhancing Overall Job Satisfaction

Regular hypnotherapy sessions can contribute to overall well-being by reducing stress levels, improving sleep quality, and promoting a positive outlook. This can lead to increased job satisfaction and a more fulfilling professional life.

Practical Hypnotherapy Techniques for Stress Management

Several hypnotherapy techniques can be particularly effective for managing corporate stress. Here are some of the key methods I teach and use with clients in my hypnotherapy practice.

Guided Imagery

Guided imagery involves visualizing a peaceful and relaxing scene. This technique helps reduce stress and promote a sense of calm. You can use guided imagery to mentally escape from the pressures of work, fostering relaxation and reducing anxiety.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then relaxing each muscle group in the body. This technique helps reduce physical tension and promotes relaxation, making it easier to manage stress. Regular practice of progressive muscle relaxation can help you alleviate physical symptoms of stress, such as headaches and muscle tension.

Positive Affirmations

Positive affirmations involve repeating positive statements to oneself. These affirmations can help reframe negative thoughts and promote a positive mindset. By regularly using positive affirmations, you can reinforce a more optimistic outlook and reduce the impact of stress.

Self-Hypnosis

Self-hypnosis allows you to guide yourself into a state of relaxation and suggestibility. You can use self-hypnosis to reinforce positive affirmations and coping strategies, helping you manage stress more effectively. Techniques such as deep breathing, visualization, and positive affirmations can be practiced daily to maintain mental clarity and reduce stress.

Cognitive Restructuring

Cognitive restructuring involves identifying and changing negative1 thought patterns that contribute to stress and anxiety. Through hypnotherapy, you can learn to reframe your thoughts, replacing negative or unproductive thinking with more positive and constructive perspectives. This can help reduce anxiety and improve emotional resilience.

Conclusion

As a corporate professional you face unique and intense stressors that can significantly impact your personal and professional life. Hypnotherapy offers a powerful solution for managing these stressors, promoting relaxation, enhancing emotional resilience, and improving overall job satisfaction. By incorporating hypnotherapy into your wellness routine, you can achieve a healthier work-life balance, improve your focus and productivity, and ultimately, enhance your career success. Embracing hypnotherapy as a stress management tool can be a crucial step towards achieving sustained success and well-being in the demanding world of corporate work.

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 workplace stress and how hypnotherapy can help, please see the following:

Work–Life Balance and Mental and Physical Health among Warsaw Specialists, Managers and Entrepreneurs

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9819779/  

 Mastering Work-Life Balance Through Mind-Artistry – Exclusive Interview With Tina Robinson

https://www.brainzmagazine.com/post/mastering-work-life-balance-through-mind-artistry-exclusive-interview-with-tina-robinson

Breaking the Burnout Cycle: Stress Managaement Strategies for Entrepreneurs

Forty-nine years ago I married a man whose job was computer programming. About a year later, after a layoff and a few months unemployment, we began an entrepreneurial journey when my husband and four partners launched a new technology startup company. Thiry-four years, 2 more startups and three children later I started my hypnotherapy practice.

Speaking from experience, I can tell you that entrepreneurship is a journey filled with excitement, innovation, and opportunities. However, it is also a path fraught with stress, long hours, and immense pressure. These demands can lead to burnout, a state of chronic physical and emotional exhaustion often accompanied by a sense of reduced accomplishment and loss of personal identity. Burnout among entrepreneurs is increasingly common, but there are effective strategies to break this cycle. Hypnotherapy, with its powerful techniques and proven benefits, offers a viable solution to combat burnout and promote long-term mental health.

This article explores the burnout epidemic among entrepreneurs and how hypnotherapy can help you to cope on your entrepreneurial journey.

Understanding Entrepreneurial Burnout

Burnout is not just about feeling tired. It’s a multifaceted condition that can affect entrepreneurs on several levels:

1. Emotional Exhaustion: Chronic stress leads to feelings of being emotionally drained and overwhelmed.

2. Depersonalization: You may begin to feel detached from your work, colleagues, or clients, leading to cynicism and negativity.

3. Reduced Personal Accomplishment: There is a pervasive sense of lack of achievement, even when goals are met.

Causes of Burnout in Entrepreneurs

Several factors contribute to the high burnout rates among entrepreneurs:

Work Overload: The sheer volume of tasks and responsibilities can be overwhelming.

• Isolation: You often work alone, lacking the social support systems available in traditional workplaces.

• Financial Pressure: The constant need to secure funding and manage cash flow adds significant stress.

• High Stakes: The success or failure of the business rests heavily on your shoulders.

• Work-Life Imbalance: Blurred boundaries between work and personal life lead to chronic overworking and neglect of your personal well-being. ( https://www.cindaroffman.com/blog-2/2024/7/23/your-guide-to-establishing-a-personal-self-care-routine )

Hypnotherapy for Entrepreneur’s Stress Management

Hypnotherapy is a therapeutic technique that uses guided relaxation, intense concentration, and focused attention to achieve a heightened state of awareness or "trance." In this state, you are more open to suggestions, making it an effective method for stress management.

Step-by-Step Hypnotherapy Practices

Here are some hypnotherapy techniques that you can use to manage stress:

1. Progressive Muscle Relaxation (PMR) is a technique that involves tensing and then relaxing each muscle group in your body. It helps reduce physical tension and promote relaxation. Here's how to do it:

• Find a quiet and comfortable place to sit or lie down.

• Close your eyes and take a few deep breaths.

• Start with your toes and work your way up to your head, tensing each muscle group for 5-10 seconds and then relaxing for 20-30 seconds.

• Focus on the sensation of relaxation in each muscle group as you release the tension.

2. Guided Visualization is a technique where you imagine a peaceful and relaxing scene. This can help reduce stress and promote a sense of calm. Here's how to practice guided visualization:

• Find a quiet and comfortable place to sit or lie down.

• Close your eyes and take a few deep breaths.

• Imagine a peaceful and relaxing scene, such as a beach, forest, or mountain.

• Use all your senses to imagine the scene, including sights, sounds, smells, and sensations.

• Spend a few minutes in this visualization, allowing yourself to fully immerse in the peaceful scene.

3. Self-Hypnosis is a technique where you guide yourself into a state of relaxation and suggestibility. This can help reduce stress and promote positive changes in your mindset. Here's how to practice self-hypnosis:

• Find a quiet and comfortable place to sit or lie down.

• Close your eyes and take a few deep breaths.

• Use a relaxation technique, such as progressive muscle relaxation or guided visualization, to relax your body and mind.

• Once you are in a relaxed state, repeat a positive affirmation or suggestion to yourself, such as "I am calm and relaxed" or "I am capable of handling stress." ( https://www.cindaroffman.com/pay-online/the-power-in-affirmations-465d5 )

• Spend a few minutes in this state, allowing the positive affirmation to sink in.

4. Mindfulness Meditation is a technique where you focus on the present moment without judgment. This can help reduce stress and promote a sense of calm. Here's how to practice mindfulness meditation:

• Find a quiet and comfortable place to sit or lie down.

• Close your eyes and take a few deep breaths.

• Focus on your breath, paying attention to the sensation of the air entering and leaving your body.

• When your mind wanders, gently bring your focus back to your breath.

• Spend a few minutes in this state, allowing yourself to fully experience the present moment.

5. Anchoring is a technique where you associate a specific physical gesture or touch with a positive feeling or state of mind. This can help reduce stress and promote positive changes in your mindset. Here's how to practice anchoring:

• Find a quiet and comfortable place to sit or lie down.

• Close your eyes and take a few deep breaths.

• Use a relaxation technique, such as progressive muscle relaxation or guided visualization, to relax your body and mind.

• Once you are in a relaxed state, choose a physical gesture or touch, such as pressing your thumb and index finger together.

• Repeat a positive affirmation or suggestion to yourself, such as "I am calm and relaxed" or "I am capable of handling stress," while performing the physical gesture.

• Spend a few minutes in this state, allowing the positive affirmation and physical gesture to become associated in your mind.

Conclusion

Chronic stress is a significant issue for entrepreneurs, affecting both your personal well-being and business performance. Recognizing the signs of stress and understanding its impact on business performance is the first step in addressing this issue. Hypnotherapy offers a powerful and effective method for managing stress, helping you achieve a balanced and productive work life. By incorporating hypnotherapy techniques such as progressive muscle relaxation, guided visualization, self-hypnosis, mindfulness meditation, and anchoring, you can reduce stress, enhance focus, and improve overall well-being.

If you would like to work 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 additional reading on entrepreneurial burnout statistics and a research paper which analyzes data from a new venture with a first-time entrepreneur, please see the following:

Entrepreneur Burnout Statistics: Latest Data & Summary

https://wifitalents.com/statistic/entrepreneur-burnout/#:~:text=Statistic%206,has%20affected%20their%20mental%20health.%22

Don’t Stop Believing’: The Journey to Entrepreneurial Burnout and Back Again

https://www.researchgate.net/profile/Bahareh-Javadizadeh/publication/339621587_Don't_stop_believin'_the_journey_to_entrepreneurial_burnout_and_back_again

Exercise to Improve Mood, Reduce Stress and Anxiety

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

Esta, tell us a little about your background.

There is a quote that really resonates with me:

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

~ Unknown ~

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

 How do you feel about exercise?

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

How can we get started?

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

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

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

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

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

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

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

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

 How do we stick with it?

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

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

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

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

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

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

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

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

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

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

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

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

Sincerely,

Cinda

HypnoNews and Resources

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

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

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

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

Help! I'm muted and no one hears me. [Hypnotherapy and At Home Learning]

My granddaughters recently stayed with us for 2 weeks.  I had an up close and real lesson in how hard it is for students, parents and teachers right now. 

My younger granddaughter, who is 7, didn’t really understand the keyboard and each day was a hunt and peck challenge.  One morning, in her first class of the day, she called out three times to respond to her teacher’s question. However, she was on mute and the teacher did not acknowledge her in any way. So she quit and sat through the rest of the lesson, frustrated and alone. Lesson learned? When no one hears you, just give up?

Another morning, when she finally did get online for school, the class session was filled with distractions. The teacher’s kids and dogs would randomly walk through the class, interrupting whatever concentration she might have mustered.

At the same time, her older sister was in another room working on a different schedule. Mom was teaching her classes in yet another room. Grandma and Grandpa were trying to help while maintaining some schedule of their own.  Sis, who is 10, fared a little better with the technology but was still easily distracted by YouTube videos and other things she could stream on a different device. And we had a ratio of 3 adults to 2 kids!  Anyone else feeling our pain? 

So what does this have to do with hypnotherapy?  Hypnotherapy can help you and your home student focus on the task at hand.  As you begin a task, take a deep breath and center yourself:  “Right now, I will only focus on the next 45 minute task or class.”  You will find that you will avoid distractions and work more easily.  Suggest that phrase to your student as well. 

It can be frustrating to be put in the role of teacher while you may be working from home.  This would be a good time to use your anchor, breathing in on a word that describes a positive time or place and breathing out on a word that describes the positive feeling associated with that time or place.  Shallow breathing and unconsciously holding your breath can contribute to stress. Focusing on your breathing can counteract that.

If you find yourself studying or working and teaching from home, you may want support in this crazy time. I am offering a free, online group hypnosis session every other Wednesday at 10 am.  Our next session will be on November 4th.  You can register here:
 https://zoom.us/meeting/register/tJEkcuCtrjsuEtbno4yNAHMDb7ZbSJRbVOpN

Sincerely, Cinda

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