Nine Things You Can Do To Help Yourself Sleep Better

Recently I worked with a client who was not sleeping well.  At his second appointment, he reported that he had had his first good night’s sleep in years. If you are one of the millions of people who don’t get the sleep you need, here are some of the things I shared with my client that he could do to lock in his better sleep habits.

1. Try and get to sleep by 10 pm every night.  Your body produces a very beneficial hormone for brain function and physical endurance.  The best hours for production of this hormone are between 10 pm and 12 am.

2. Sleep in a dark bedroom.  Melatonin is produced when the sun is down and it is dark where you are sleeping.  If necessary, invest in blackout curtains or shades.

3. No screen time 90 minutes before bed.  Blue light close to bedtime suppresses melatonin production.

4. Get as much sunshine as possible during the day. This helps your body’s circadian rhythm so that your body knows when to sleep and when to be awake.

5. A warm bath actually cools you and when you are cooler you get a better night’s sleep.  For sore muscles, Epsom salts can be helpful.  My favorite – Epson salt with lavender and bubbles.

6. The old fashioned remedy of a cup of warm milk actually works – even better with raw honey, saffron, nutmeg or poppy seeds.

7. Short naps are beneficial to your health – people who nap reduce their risk of heart disease death by 37%.  Take a couple a week, but not close to bedtime.

8. Take a tip from Indian feng shui expert Michael Mastro and sleep with your head in the south or east.  This can help with blood flow, circulation and digestion.

9. Try hypnotherapy – working with affirmations and gratefulness can help get you in a better place to sleep well every night.

I’d love to chat with you about how to help you sleep better

Give me a call (818-929-4944) or join us any Wednesday on my Hypnotherapy Q & A. Register here: 
 https://zoom.us/meeting/register/tJ0tdeGtqTkuGtZCVlhQCzVEeRkxbTigRbBW

Sincerely,

Cinda

HYPNONEWS AND RESOURCES

Here’s exactly what lack of sleep can do to your body.  Lack of Sleep.  Can It Make You Sick?  https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757

And another one:  What Not Enough Sleep Does to Your Body, Say Doctors

www.yahoo.com/lifestyle/not-enough-sleep-does-body-110204841.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAFKM2S8GTeSSuULlKf7mTCl0V3WevsouyjalpHTEwAo4q7o1W1xMLven3CGT8jW4sgWWD

Pregnancy - Preeclampsia and White Coat Syndrome

It’s 10:00 a.m. on Thursday morning. You are pregnant and on your way to a 24 week checkup with your doctor. Your mood is excited, happy and confident as you muse about cute baby clothes, a name for the baby, shopping for a crib, and taking a healthy baby home from hospital.

One month ago, however, coming home from your 20 week checkup, your mood was much more anxious and distressed. The nurse practitioner had taken your blood pressure and other vitals. The doctor came to talk with you and shared her concern that your blood pressure was higher than normal and you might have preeclampsia.

Preeclampsia or toxemia is a potentially dangerous complication of pregnancy that is usually diagnosed by high blood pressure and water retention.  Your doctor talked about possibly prescribing oral or IV medications and monitoring you more frequently. There was even a possibility that the baby might have to be delivered early.

Back at home you began checking you own blood pressure readings on various days at various times. All your readings were within normal range. Hmmm! Could it be that you have White Coat Syndrome?

Google to the rescue! You learn that White Coat Syndrome means that your blood pressure reads high when taken in the stressful atmosphere of the doctor’s office but routinely reads normal when monitored in the calm environment at home. You also learn that Hypnotherapy can be very effective in training you to better control your blood pressure in anxious, stressful situations.

If you actually have preeclampsia, you should be appropriately treated by your physician. If White Coat Syndrome is triggering high blood pressure at your doctor’s office, hypnotherapy may help you to avoid unneeded medicine and medical interventions in your pregnancy.

In Hypnotherapy, you can gain skills to cope with your stress and anxiety.  You can learn how to anchor the calm and relaxed feeling that you feel in hypnosis to a physical trigger that you can use whenever you need. 

You will discover what you are telling yourself each day about your stress and replace that self-talk with a set of positive affirmations that are authentic and powerful for your particular situation. These affirmations will be embedded in your subconscious mind under hypnosis and you will learn how to reinforce them with daily practice. 

In my practice I have worked with many pregnant women whose doctors were concerned that they may be developing preeclampsia.  These women knew that they had “white coat syndrome.”  They wanted to have their blood pressure reading at the doctor’s office be as low as it was when they were at home.  Working together, we empowered them to approach their doctor visits with calm, relaxed confidence that they could keep their White Coat Syndrome blood pressure readings in the normal range. They did and they each delivered a healthy baby at term. 

For more information about these topics please see: 

Preeclampsia defined:

https://www.mayoclinic.org/diseases-conditions/preeclampsia/symptoms-causes/syc-20355745

White-Coat Hypertension and Masked Hypertension:

https://www.cedars-sinai.org/health-library/diseases-and-conditions/w/white-coat-hypertension-and-masked-hypertension.html

For a free hypnotherapy consultation you are invited to call 818-929-4944 or join us any Wednesday on my Hypnotherapy Q & A. Register here: 
https://zoom.us/meeting/register/tJ0tdeGtqTkuGtZCVlhQCzVEeRkxbTigRbBW 

Sincerely,

Cinda

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.

Extinguish Negative Habits with Help from Hypnotherapy

As we approach the end of 2020, it can be a time to reflect on what you did right this year and what changes you might want to make for 2021.  With the COVID crisis, I think everyone has staying healthy on their mind.  I have had several clients during COVID decide that it was time to quit smoking.  One of them was a 66 year old female client who had been smoking for over 40 years. She was a caregiver for her 2 young grandsons and wanted to stay healthy to be able to keep up with them.  Her husband was having some health issues and she wanted to support him as he worked to stay healthy also.  This is what she wrote: 

“After years of smoking cigarettes and attempting to quit on my own, I turned to Cinda Roffman. After three sessions, I conquered this horrible habit with Cinda guiding the way, instilling positive affirmations and insights. Cinda figuratively took me by the hand, and helped me realize I could do this. She is an amazing therapist!”

Do you have an addiction or habit that you would like to say goodbye to as 2020 ends?

Whether it is smoking, nail biting, hair pulling or other negative habits, exploring why can be a first step to extinguishing these habits. Stress and anxiety can be a contributing factor in these negative habits.  Once we figure out why you are doing them, we can come up with behaviors that will not harm you and provide the same level of comfort.  For example, a warm cup of tea or a brisk walk can do a lot towards relieving the stress that can lead to these behaviors.

Negative habits may have originated as a response to stress or anxiety that you did not know how to cope with. Looking back on their beginnings can be enlightening. Maybe you began to smoke when it was cool and the hip thing to do.  Now we know more about smoking and the many medical problems associated with it.  Knowing that in our conscious mind, however, does not always translate to a change in behavior.  That’s where the subconscious mind comes in. When we convince the subconscious mind that smoking is bad for us also, it makes changing the behavior so much easier.  

We will also write affirmations that you can use to remind yourself of the changes you are making.  “I am a permanent non-smoker.”  “I have beautiful, long nails.”  “My hair is healthy and full.”   These affirmations will reinforce the suggestions made in hypnosis.

We will find your “happy place,” and anchor it to the calm, relaxed feeling you feel in hypnosis.  When you find yourself beginning to do the behavior you are trying to extinguish, you instead focus on feeling calm and relaxed.  Eventually, the behavior will be completely replaced by a feeling of calm.

Wishing you and your family and friends a happy, healthy holiday season!

Sincerely,

Cinda

HypnoNews and Resources

For more ideas about extinguishing negative habits with hypnotherapy, check out these articles:

https://www.hypnotherapists.org.uk/hypnotherapy/problem-behaviours/

https://www.hypnotherapy-directory.org.uk/articles/smoking.html#whystopsmoking

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

Insomnia and Hypnotherapy

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

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

·        Being awake for long periods at night

·        Not being able to fall asleep

·        Waking up several times during the night

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

·        Feeling tired and groggy the next morning

·        Finding it difficult to concentrate or function properly

·        Feeling irritable

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

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

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

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

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

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

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

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

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

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

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

2.      What am I thinking and feeling today?

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

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

5.      What am I doing today?

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

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

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

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

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.

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.