UNDERSTANDING STRESS AND SLEEP PROBLEMS

      In the past few days, I have had a number of clients complaining of the same two issues - stress and sleep problems.  This makes a lot of sense when you think about it.  The December holidays are a big stress for a lot of people.  Different types of stress are all coming together at the same time. 

     The first type of stress that clients may be experiencing is acute stress.  This stress caused as an immediate reaction to some circumstance and of short duration.  This kind of stress can be caused by trying to catch a plane at the airport or dealing with heavy traffic on the way to a party.  Though acute stress is uncomfortable, it is usually over quickly and often does not cause the problems of chronic stress.

      Chronic stress is stress that lasts during long periods of time and may be caused by different things.  First, there are environmental and job stresses. These may last for years but extra stresses arise at the end of the year.  December job stresses include: finishing off projects before the end of the year, trying to reach or work with people who are unavailable because of holiday travel, parties or who have already mentally shut down for the year and financial pressures as end-of-the-year numbers come in.  Environmental stresses include: all the home preparations necessary for holiday celebrations, crowded stores, and social expectations from family and friends.

      Besides all the external stresses listed above, there are also internally generated stress caused by worrying and being anxious about uncontrollable circumstances.  December seems to trigger high expectations.  We see the beautiful holiday parties portrayed in movies and on tv and shown in the latest life-style magazine and transfer those expectations to our own lives.  We worry about things we can't control - will Uncle Harry's drinking spoil the Christmas dinner?  Will Annie love the gift?  This year as we continue in the Great Recession, many people are worried about financial issues which seem even more problematic at the season of gift giving.  Credit card bills, mortgage payments, medical problems may all be causing anxiety and worry.

      December is often the time of the year when fatigue and overwork build up to a point where the body is unable to re-energize.  We're expected to keep up with all the demands of work, childcare, home maintenance and then add in all the expectations of a Hallmark Christmas.

    It is no wonder that often by the third week in December, people are seeing the effects of all the stress in their lives.  Among them may be physical issues.  With deteriorating immune systems, this may be the time when we are very vulnerable to colds and other viruses. Other physical issues may range from physical fatigue, to decreased interest in sex, to heart problems.  Emotional issues may include irritability and depression.  Eating disorders may be even more of a challenge during the holidays.  It may also cause sleep problems.

     Stress and sleep problems almost become a "which came first"  issue. Lack of sleep doesn't just make you feel tired.  It can actually make you more stressed.  In 2002, the National Sleep Foundation did a study called Sleep in America.  Those who got fewer than six hours of sleep on work days were much  more likely to report feeling stressed than those getting 8 hours (32% for those with six hours versus 16% for 8 hours).  This in turn reflected in their daily lives.  Study respondents agreed that inadequate sleep impaired their work performance (93%), led to health problems (90%) and made it difficult to get along with others (85%).

    On the other side of the coin, those stresses like fatigue, overwork, job stress and internally-generated stress can make it very difficult to get to sleep.  Your body simply does not want to shut down when you are upset.  The stress response produces hormones that act to keep you alert and defensive.  My clients often describe going to bed and immediately becoming aware their mind is racing with thoughts of everything that happened that day.  They think of what they "should have done" and what the "could have said".  They worry about tomorrow and are unable to sleep.

     Finding solutions for stress will in turn help sleep issues.  Exercise is a wonderful way to deal with stress.  By exercising you release endorphins to deal with the stresses.  Nurture yourself:  take a bubble bath, call a friend, take the dog for a walk.  Deep breathing is another way to relieve stress.  Hypnotherapy is an excellent way to do brief therapy to deal with the stresses in your life or with insomnia.  Nurture yourself especially during this holiday season.

THINGS TO DO WHEN YOU QUIT SMOKING

       There are some things you can do just as soon as you quit smoking, which will help make it easier for you to stay a nonsmoker.  The first thing I tell all my clients is "Get rid of your paraphanalia."  So throw out any cigarettes all all your lighters and ashtrays.  When you see them later, they can be triggers.  You don't need them anymore.  You've chosen to be a nonsmoker.

      If you have smoked in your car, it's time to make it the car of a nonsmoker.  Wipe down all the surfaces in the interior of your car to get rid of the smell.  A month from now, it would be like sitting in an ashtray if you haven't wiped it down.  Keep a bottle of water with you and some hard candy (lollipops are great for this) in the console.  This can satisfy that old oral craving habit and associations around driving.

     Many commuters find they have very strong triggers around the commute itself.  The client says something like, "I back out of my driveway and I light up my first cigarette.  I get to a certain traffic light and I light up the second one.  And about the time I pass McDonald's I light up my third so I have time to smoke it before I get to work."  I suggest they change their commute.  Drive on a different route if you can - avoid that traffic light and passing McDonalds. 

     In fact look at any trigger as an opportunity to change your routine to help you avoid that situation.  If you always smoke after meals, leave the table as soon as you are finished eating.  Replacing the old habit with a new habit like brushing your teeth, can be an easy method to let go of the old smoking habit.  Buy two or three of those little portable toothbrushes that come in a plastic case.  Keep one in your pocket or purse, one in your desk perhaps one in the console of your car.  Get in the habit of brushing your teeth after meals.  It will replace the old smoking habit and your dentist will love you!

     It's a good idea to avoid places where people are smoking.  You would not send a new AA member to a bar.  In the same way, it may be just too uncomfortable to hang out on the loading dock with the smokers at break time.  Take your break and take a walk, visit with the nonsmokers, lock yourself in a stall with a magazine.  But you are choosing to be a nonsmoker, so why would you want to be a second-hand smoker?

     Finally, focus on today.  Don't worry about what you will be doing next week or a year from now.  Your mantra can be "Today I'm a nonsmoker.  Nonsmokers don't smoke.  Not even one."

THE REWARDS OF HYNOTHERAPY

       Hypnotherapy should be rewarding for each client who experiences it.  Whether the person has come to a hypnotherapy office to quit smoking, lose weight, deal with stress or anxiety or a myriad of other issues, the whole purpose of the session is to reward that client with a tool for building a better life.  But, believe me, there are many rewards for the hypnotherapist as well.  I always say I work with the most inspiring people in the world.  The clients who come to see me are in my office to improve their lives.  They are stepping up to the plate to facilitate a change rather than saying "poor me" about what is going on in their lives. To work with each client is rewarding just for the chance to meet such a person.  And then, there are the phone calls.  I ask my clients to share what happens.  Many of my clients who choose to become nonsmokers will call me on their first anniversary of not smoking.  Weight loss clients often call when they reach goal weight.  It's so exciting to hear, "I just drove on the beltway for the first time in fifteen years.", "I was able to get in the elevator and go to my girlfriend's office.", "I flew home at Thanksgiving." Today I received a Christmas card at my office.  Written inside was this brief note, "Thank you for the greatest gift ever.  Happy Holidays. (signature) and underneath the signature was written in bold letters NonSmoker complete with a happy face.  That's my reward.

THE RISKS OF BELLY FAT

     People carrying extra weight are most likely aware that it is unhealthy.  Belly fat, that weight carried around the middle that gives a person an "apple" body shape, is particularly dangerous.  THE NEW ENGLAND JOURNAL OF MEDICINE reported on a study of more than 350,000 people which found that the risk of dying prematurely nearly doubles in people with a large waist.  This was true even if the person's overall weight was in the normal range.

    There are two kinds of belly fat.  Some "apple" body shapes are stored inside the abdomen and can wrap around internal organs.  This fat is  metabolically active and secretes inflammatory substances which are dangerous to a persons health.  There is also what most people call a "beer belly".  This is hard belly fat and is very dangerous for its risk to the heart cause by high levels of the inflammatory marker C-reactive protein (CRP).

     With about one-third of Americans being considered obese, the risk of diseases such as diabetes, stroke, cancer and heart disease are elevated simply because of weight issues.  Malignancies of the internal organs such as kidney and colon are more common in those carrying belly fat.  Other risks that increase with belly fat  include dementia, diabetes, lung problems and migraines.

    Latest guidelines are to shoot for a waist size of less than 40 inches for men and 35 inches for women. Risk for heart dsease and even premature death continue to elevate as the waist size raises.  So it's time to lose weight following a sensible diet and exercise.  Eat natural, wholesome foods including whole grains and vegetables.  Avoid foods high on the high glycemic index such as processed carbs (white bread, beer, fruit juices) and sweet snacks.

   And get started now.  Don't wait for after the holidays.  Get a head start on the new year.  Hypnosis can be a great tool as a motivator to eat healthy, exercise regularly and lose that belly fat.

ELECTRONIC CIGARETTES, A NEW DANGER

     When people are thinking about quitting smoking, they  will often search for tools to help make quitting easier.  Among the newer tools on the market are electronic cigarettes. These are sometimes called e-cigarettes or even e-cigs.  Electronic cigarettes are designed as metal tubes holding cartridges of a liquid that has nictonine in it.  E-cigs are operated by battery producing a vapor which the smoker can inhale like smoking a regular cigarette.

     Electronic cigarettes are designed to appeal to smokers.  They look like cigarettes and can often be used to get around smoke-free laws in restaurants, bars and other places.  Manufacturers and distributors assure users that e-cigs are safe so smokers may use them as a way of cutting back or quitting smoking regular cigarettes.

      Unfortunately, testing of samples by the Food and Drug Administration in 2010, found that besides the nicotine, some of the cartridges contained toxic chemicals and even carcinogens.  Smokers choosing to replace a cigarette made from tobacco with an e-cig are just trading one group of bad chemicals for others. Another problem with the electronic cigarettes is that they come in kid-friendly flavors like cola and strawberry, may be perceived as  "cool, fun" gadgets and easy are often easily available on line or in mall kiosks making them particularly attractive to young people. This learned "smoking" behavior may then lead to smoking regular cigarettes.

    If you are thinking about becoming a nonsmoker, there are better and healthier ways to quit smoking.  Hypnosis helps you to get rid of the chemicals instead of putting more chemicals in your body.

OXIDATIVE STRESS

    Have you begun to notice some of the signs of aging? Perhaps you're seeing new wrinkles when you look in the mirror.  Or perhaps you are feeling the aches and pains of osteoarthritis or rheumatoid arthritis.  You may have even felt like the tin man in THE WIZARD OF OZ:  you are beginning to rust.  That rusting is caused by oxidative stress.  This stress happens when free radicals, the excess of high-energy oxygen molecules in cells, damage a cell's tissue and structure.

     Poor lifestyle habits are the main triggers of oxidative stress.  They include:  overeating, consumption of alcohol, smoking, and prescription drugs.   By making changes in lifestyle like modifying your diet, lessening or stopping alcohol consumption and stopping smoking, it may even be possible to no longer need the prescription drugs.  

     If you want to stop rusting, it's time to make those changes.  Hypnotherapy can be a valuable tool in slowing the aging process caused by oxidative stress.

BE WELL

      Just a brief blog to talk more about my goal for this site.  If you have been following, you know I often talk about subjects beyond the use of hypnosis and hypnotherapy.  The reason I became interested in hypnotherapy was because I found it to be a great tool.  I have a great interest in encouraging wellness - physically, mentally, emotionallyt, spiritually.  Hypnosis can be a valuable tool for developing wellness in each of those areas.  However, other tools are also available, so I talk about them as well.  My other web sites:  www.JenniferPJohnson.com and www.BeaHealthyNonsmoker.com have lots of information for using hypnosis.  I am on twitter at DrJenJohnson which is is about wellness with occasional tweets about hypnosis.  My mission is to provide valuable information to help you to Be Well.

HYPNOSIS FOR FEAR OF ELEVATORS

     Recently I saw a client whose life was being impacted by his fear of riding on elevators.  When a person has a persistent illogical fear of a specific situation or a thing, that fear is called a phobia.  Most people have heard of claustrophobia (the fear of confined spaces) and perhaps seen the movie "Arachnaphobia", the title meaning fear of spiders.  In my practice in northern Virginia, the two phobias I encounter the most are fear of bridges and fear of driving on the beltway.  Whether a person fears heights (acrophobia), doctors ( (latrophobia) or the number 13 (triskadekaphobia), when the phobia begins to dominate a person's life, they may seek help.  Doctors will probably write a prescription and psychotherapists will use talk therapy and education to help the person get over their phobia.

    Hypnosis can be a powerful tool in dealing with phobias.  With my client who had the fear of being on an elevator, I took a detailed clinical interview.  I found out his history including two traumatic events which had triggered his fear.  He described his physical and emotional feelings when he thought he would be exposed to the possibility of riding on an elevator, and I tried to get as many of his words as possible to describe what he wanted to do and how he wanted to feel around elevators.  In hypnosis, I had him visualize himself as safe, calm, confident and in control when riding on elevators.  The session included an age regression to go back to the two traumatic events to envision a different outcome.  I gave him a physical trigger that he could activate himself for stopping anxiety and another for activating relaxation and feeling calm, confident and being in control. He then visualized himself going right away to his girlfriend's office and riding up on the elevator in her building.

   The client left a message later that afternoon, saying he had successfully ridden on that elevator.  I encouraged him to continue to reinforce with the recording of the session and to practice stopping anxiety and triggering relaxation.  Hypnosis can be a valuable tool for dealing with many phobias including fear of elevators.

HYPNOSIS AND PAIN CONTROL

    In 1958, the American Medical Association (AMA) approved hypnosis as an acceptable treatment.  Hypnosis can be a valuable tool as an adjunct therapy.  It is my personal policy to not work with a medical issue without the approval of the physician in charge of the patient/client's care.  Among the type of medical issues I have seen recently are:  chronic back pain, preparation for surgery for a breast cancer client and migraine headaches.

     BUSINESS WEEK in Feb 2004 reported that "Hypnosis has gained credibility in the past five years because of research using the latest brain-imaging techology.  Studies show hypnosis can help heal a multititude of disorders."  If you are suffering with chronic pain, experiencing gastrointestinal problems, desiring to lose weight or heal quickly from a bone fracture or surgical wound, ask your physician about using hypnosis to facilitate rapid healing.

PROTECTING YOURSELF FROM DEVELOPING DIABETES

    About 40% of American adults are affected by prediabetes.  This condition is one in which blood glucose (blood sugar) levels are higher than normal but not yet at diabetic levels.  This should be of great concern as people with prediabetes are at much greater risk for reaching diabetes than others.  In fact, people with prediabetes are at five to fifteen times greater risk for developing diabetes.

    If you have been diagnosed with prediabetes, now is the time to make changes before you are faced with the serious problems that can develop with a diabetes diagnosis.  No one wants diabetes.  It can cause negative consequences including kidney failure, erectile dysfunction, blindness, heart failure, nerve damage and stroke and circulation problems.  Some diabetes sufferers wind up with amputations due to these problems. 

   If you are not sure about your risk, begin with seeing your physician for a physical and blood work.  The fasting glucose test will measure glucose levels.  Optimal readings are 76 milligrams per deciliter (mg.dL) to 81 mg/dL and normal readings are 82 mg/dL to 85 mg/dL  Prediabetic levels are 100 mg/dL to 125 mg?dL.  Anything above 126 mg/dL is considered diabetic.    Other blood tests that may be given include:  insulin level tests checked as part of your fasting glucose test, oral glucose tolerance test with glucose and insulin levels and hemoglobin A1C (HbA1c). 

    You may also have greater risk for diabetes if you have a parent or sibling with diabetes or had diabetes during pregnancy.  Other health issues such as high blood presure, high cholesterol, high triglycerides, polycystic ovary syndrome or hypothhyroidism may increase your risk for developing diabetes.  And measure your waist.  A measurement of more than 40 inches for men or 35 inches for women indicates a grater risk. Bad habits such as skipping meals particularly breakfast, drinking nondiet soft drinks daily, skipping exercise or snacking late at night are also risk factors for developing diabetes.

     So what can you do to turn things around?  It's time to take care of yourself.  Exercise is a great way to reduce body fat percentage.  Thirty minutes of aerobic exercise five days a week will build muscle and rid you of excess fat.  Brisk walking is a great way to get that aerobic exercise.  If you live in an area of the country where bad weather may make that difficult, walk your local mall, buy a tread mill or join the local gym.

    Begin to change those bad eating habits.  Quit skipping meals particularly breakfast.  Eat three moderate meals a day at regular times.  Avoid starchy and sweet snacks and keep snacks small.  Nuts, seeds, fruits and vegetables make good healthy snacks.  Choose healthy foods adding protein at each meal.  Good protein choices include fish, chicken, turkey or lean meat, eggs and nuts.  Vegetables, fruits and one or two servings of whole grains are good choices while processed foods such as baked goods, trans fat found in margarines and saturated fats in dairy foods and vegetable oils should be avoided.

    Check with your medical doctor, but often appropriate supplements may help stabilize blood glucose.  Check your multi-vitamin/multi-mineral supplement and then add as needed chromium, 500 micrograms (mcg) daily, pychnogenol 200mg daily, biotin (vitamin B-7) at 500 mcg daily, alpha lipoic acid at 300 mg daily, vitamin D at 1,000 internation units (IU) daily and magnesium at 400 mg daily.  Again, your doctor should be aware and may give you specific advice as to any added supplements.

    The biggest thing you can do to protect yourself from developing diabetes is to lose excess weight.  Using the suggestions above may be enough to achieve your goal.  Sometimes you may need the help of a doctor and nutritionist to help you create a weight-loss plan that will work for you.  And you may need the support of a group, therapist or hypnotherapist to stay motivated to lose the weight and protect yourself from developing diabetes.

NONDRUG APPROACHES TO DEPRESSION

     If you are suffering from depression, your medical doctor or psychiatrist will, in all likelihood, prescribe an antidepress medication.  For many patients, the medication will relieve symptoms and they will begin to feel much better.

     However, that is not true for all patients.  A 2009 study published in the journal, PUBLIC LIBRARY OF SCIENCE: MEDICINE, found that four of the most well-known and extensively prescribed antidepressants, Prozac, Serzone, Paxil and Effexor were really only effective with patients termed "very severely depressed".  For many others the medications were no more effective than a placebo. In addition, antidepressants can cause a fair number of side effects including weight gain, headache and erectile dysfunction. 

    For these reasons, depressed patients often stop taking their antidepressants.  If you are thinking about stopping your use of an antidepressant, talk to the prescribing doctor. Discontinuing these drugs can cause physical symptoms such as sweating and diarrhea and emotional symptoms such as irritability.  So if you decide go off antidepressants, do it under the supervision of your doctor. 

    Consider your depression your body's cry for help.  A complete physical may indicate a physiological health problem that can affect mood.  Medical conditions such as  gastrointestinal or thyroid problems, heart disease, yeast infections, cancer or  diabetes can be the underlying issue for your depression.  Make sure there is not an undetected physical illness.

    Once you have had your physical, if you choose to not use drugs to treat depression, there are many things you can do to help.  Research has found that nutritional deficiencies can contribute to depression. Consciously improving your diet may be a first step to feeling better.  In addition,some easily available supplements such as a multi-vitamin and multi-mineral supplement, omega-3, and vitamin D can be valuable in raising mood.

     Exercise is another way to deal with depression.  So many times, a depressed person becomes extremely lethargic.  Getting up and moving can shake the depression away.  Aerobic exercise such as walking or biking has been shown to improve depression.  Dancing can be fun and is energizing.  If you are bedridden, move what you can, as you can.  Taking a class can be a fun way to move and spend time with others.  Do what you enjoy.  Think about when you were a child, if you liked to run and play, then get out and take that walk.  If you liked to swim go to the Y, if you liked team sports join a group your own age, or take a yoga class or a zumba class. But get up and move.  Release endorphins to help you feel better.

    Deep breathing is a wonderful way to deal with depression as well as stress.  Breathe in through your nose and out through your mouth, slowly and deeply.  When ever you feel anxious or overwhelmed, breathe deeply and exhale completely.

     Use any therapy that helps to boost your mood.  Psychotherapy, meditation, acupuncture and hypnotherapy all can cause actual positive changes in your brain to improve happiness.  If you have given up on antidepressants, try these nondrug options to feel better soon.

HOARDING - A PROBLEM THAT IS PILING UP

       Yesterday I met a delightful client with a problem that is becoming more prevalent all the time.  The lady described her issue as the inability to let go of anything.  Her husband said more bluntly, "She is a hoarder."

      As they described the problem together, it became clear that she evidenced many signs of hoarding.  She kept hundreds of magazines and newspapers and had multiples of many tools such as spatulas and rolls of tape.  This issue had developed into some of the problems associated with hoarding.  They had not had friends over to their home in years because they were embarrassed about showing anyone the inside.  The clutter was blocking doors, hallways and other traffic flow patterns.  And the mess was worrying and frustrating her family.

     This is not an uncommon problem.  An estimated six million to 18 million people suffer from this excessive collecting and clutter in the United States alone.  This has become so prevalent that some communities have set up hoarding task forces to raise awareness of this issue.  In my home area of Northern Virginia, the task force is called the Fairfax County Hoarding Task Force (703) 324-1300.  In other areas it may be called a Neighborhood Service or Crisis Center.

     Before you get worried about the mess in your family room, let me reassure you.  Hoarding is much more than just not having picked up the papers or being a "pack rat."  And being a slob is not necessarily being a hoarder. A hoarder's home is likely to be dangerous from the "stuff" taking over.  If doors and halls are blocked, a person may not be able to escape a fire.  If stacks and piles of magazines, books and papers fall on someone, they may be injured.  Insects and rodents may infest the clutter.

      Like many problems, the hoarder may not recognize they have an issue till other people complain or give an ultimatum.  Often that comes when someone in the family threatens to come in and clean everything up.  This will rarely solve the underlying problem and can cause great emotional turmoil for the hoarder.  Taking away their "stuff' can cause negative effects like grief and depression. Instead, seek help from profesionals - ask your medical doctor for a referral who may recommend a therapist or psychiatrist or the task forces and crisis centers. Hypnotherapy may be another tool a hoarder finds useful in getting the help they need.

PREPARING TO BECOME A HEALTHY NONSMOKER

    Have you been thinking about becoming a nonsmoker?  People smoke for a lot of different reasons.  And they decide to quit smoking for different reasons as well.  Some people have had a health scare.  Other smokers may just be tired of the habit.  Many smokers have become concerned about the financial cost of smoking as the price of cigarettes continues to rise.

    If you have decided to quit smoking, there are some things you can do that will help you get ready to become a nonsmoker.  Talk to your friends who have already stopped smoking.  Use their advice and wisdom to learn more about how they did it and what their experience was.  There is great reassurance in knowing it is possible to quit and no longer want to smoke.

   Study your own smoking habit.  When do you smoke?  Where do you smoke?  How much do you smoke?  What do you get out of smoking?  The more you understand about your habit the easier it will be to identify problem areas and triggers which can be challenges when you stop smoking.

    It often helps to write down your reasons for wanting to become a nonsmoker.  Make a list and write down everything you can think of -- all the things you dislike about smoking and how it affects your life.  Keep this list with you so you can refer to it after you've quit smoking.

    Then it is time to decide how you are going to quit smoking.  You can use all the advice from friends who have already stopped.  Some people quit cold turkey.  This works for some but others find it uncomfortable and difficult.  Some smokers decide to wean themselves slowly off of cigarettes.  Perhaps they do this by cutting back one cigarette each day until they have stopped or only smoking at certain times of the day.  There are products you can buy over the counter such as nicotine gum or a nicotine patch.  Or your doctor can give you a prescription medication to support your attempt to quit smoking.

     Hypnotherapy is often used when people want to become healthy nonsmokers.  There are real advantages to working with hypnosis to quit smoking.  You are not putting chemicals in your system so it is a clean way to stop. Hypnosis gives you mental and emotional support as well as physical support while you are weaning off the toxic chemicals in cigarettes.  Hypnosis is an easy and powerful tool for you to make this powerful change in your life.

    If you are interested in stopping smoking, check my website: www.BeaHealthyNonsmoker.com which has more information and a quiz you can take to see if you are ready to be free of cigarettes and smoking.

RECOVERING FROM TRAUMA

     Almost everyone has experienced trauma at one time or another.  So often when we hear that word, we think of a childhood trauma like physical or sexual abuse or of trauma caused during wartime.  But a person can experience trauma from a fender bender and be afraid to drive or trauma from a home burglary that leaves the person afraid to be in their home.  

     When the traumatized person is not able to overcome the fear, it can exhibit as generalized anxiety disorder, panic disorder, agoraphobia, social phobia or specific phobia such as fears of flying, heights or blood.  These are ways of putting up a protective wall but do not relieve the fear.

     Sometimes traumatized people are encouraged to "get right back up on the horse".  This may actually cause further harm and the person may be traumatized again.  In some case, individuals are so traumatized that they have trouble seeking help for themselves.  It is always wise to seek professional help as soon as possible.  Family members may have to help facilitate this.  This may consist of brief psychotherapy of somewhere between twelve and twenty sessions.   Medication may be prescribed including sleeping pills, anti-anxiety drugs and antidepressants.  Medication is usually prescribed as part of a treatment plan to support the therapy. 

     Hypnotherapy is often used as an adjunct therapy to psychotherapy.  Hypnosis may include:  retrieveing traumatic memories, facing them and viewing them clearly in a broader perspective, recalling memories and working through the trauma that they caused, and creating new coping techniques to protect themselves as they leave the trauma behind.  Most hypnotherapists will teach the client relaxation techniques which can be practiced whenever the client is anxious.

       Self-help is also a way to deal with trauma.  This may mean talking to an understanding person or someone who has actually shared the same experience.  Group sessions and support groups are helpful in providing the encouragement and understanding the traumatized person needs.

     Another self-help tool is to use a journal to write about the fears, anger and other negative emotions experienced because of the trauma.  Writing down memories, feelings and nightmares helps to give new insights and understanding about the experience.

     Self-talk is another way to deal with those traumas that limit everyday life.  We talk to ourselves all the time.  Reframe those negative thoughts into positive ones.  If you focus on the negative, the fear will be reinforced.  Rather than think to yourself, "Driving is dangerous. I might have an accident like last time", focus on the positive and tell yourself, "I will drive safely and cautiously and get there safely."

    When it is time to get back on the horse, take small steps.  If you are afraid of flying, just drive out to the airport and watch the planes.  The next time, you might go in the airport.  When you finally fly, take a short trip and experience how easily and comfortably you made the trip.  Each time it will get easier.

     We know that traumatic things happen all the time.  People lose jobs.  People die.  Accidents happen.  The stock market tanks.  With the right tools including  psychotherapy, hypnotherapy, medications, and self-help tools, it is possible to overcome the trauma and get on with your life.

Video Gaming and Addiction

     If you have a child in your life who plays video games, you may be concerned if that child seems out of balance - spending too much time and energy in gaming while other areas of life are neglected.  Yours is a legitimate concern. There are 45 million children between the ages of 8 and 18 in the United States and 88 percent of them play video games. A study done by researcher Douglas Gentile of Iowa State University and director of research at the nonprofit National Institute on Media and the Family reported that 8.5 percent of American youths age 8 to 18 who play video games show multiple signs of behavioral addiction.  In addition, four times as many boys as girls were considered pathological gamers.

     Gentile adapted diagnostic criteria for pathological gambling into a series of questions about video game use, which became part of a 2007 Harris Poll of 1,178 children and teens.  If the gamers reported at least six of the eleven symtoms the gamers were deemed pathological.   Several symptoms were identified.  They included:  spending increasing amounts of time and money on video games to feel the same level of excitement, escaping problems by playing video games, lying about the length of playing time, irritability or restlessness when game play is scaled back, skipping chores or homework to spend more time playing games, stealing games or money to play more and escaping problems through playing video games.

   Gentile found that children considered pathological gamers had trouble paying attention in class, did worse in school and reported feeling "addicted".   In addition, they were found to be twice as likely to report ADD (attention-deficit disorder) or ADHD (attention-deficit  hyperactivity disorder)

     Not everyone agrees with Gentile's findings.  Michael Brody of the American Academy of Child and Adolescent Psychiatry believes, "I think kids use this just the way kids watch television, the way kids now use their cellphones.  They do it to relieve their anxiety and depression. It's all a matter of balance."

     The key word here is "balance".  According to The American Academy of Pediatrics, all screen time, including computer and video games but also television should not exceed one to two hours  day of "quality programming."  If a child you love is exhibiting the smptoms described above or is struggling, without success, to cut back gaming time, that child may need help through therapy to lead a more balanced life.

HYPNOSIS FOR NAIL BITING

         Have you ever heard of onychophagia?  Probably not.  But almost everyone knows someone who bites their fingernails.  If you bite your nails you are not alone.  This is a dirty little secret of a large number of people. Nail biting is a universal behavior in all parts of the world and in both sexes.  It is slightly more common in males than females. Nail biting often begins in childhood with studies showing that between 23 and 33 percent of children between ages 7 and 10 are nail biters.  The number of nail biters reaches its peak with 44 percent of adolescents biting their nails.  Even 19 to 29 percent of young adults and up to 20 percent of all  adults still bite their nails.

         Noone is quite sure why people bite their nails.  Years ago, the Freudian view described nail biting as an oral fixation.  This psychological view of nail biting is no longer particularly popular.  Today experts lean to behavioral and biochemical reasons for nail biting.  Many experts believe nail biting is caused by biochemical and genetic links or is a type of obsessive-compulsive disorder.

         Although nail biting may seem like a relatively unimportant behavior, there can be problems.   My clients give me a lot of reasons they want to quit biting their nails.  They often describe it as a dirty, nasty habit. It is definitely a way to transfer germs from the hands and nails to the mouth.  It can be sore and uncomforable causing swelling and redness.  The broken skin can lead to infections.  Many clients hate that their hands are unattractive.  A trial lawyer told me he did not want to appear anxious and nervous and that unattractive chewed-on nails didn't project the image he wanted.  Others say the behavior itself with fingers in their mouths is unpleasant.

        There are several ways to stop biting your nails.  They range from putting bitter or hot liquids such as pepper sauce on their nails to using  medications commonly prescribed to treat OCD.  Hypnotherapy is a great tool  to deal with nail biting.  No meds - no burning lips - just a strong tool to stop nail biting.

TALKING IN HYPNOSIS

      When a new client comes to see me for the first time, I always do a free consultation so clients have a chance to ask their questions.  One question that is often asked:  "Will I be talking during the session?"

       The answer I give - "it depends."  I do sessions every day where clients do not talk at all during hypnosis.  I get a lot of information ahead of time in the clinical interview so people do not have to talk.  This can take a lot of pressure off the client to perform.  He is not sitting there thinking "Oh, my gosh, she's going to ask me something.  Will I know what to say?"  Instead, the client has given me the information already so they can just sit back and relax during the actual hypnosis. Most of my clients do not talk during behavioral modification sesions like quitting smoking or improving performance. 

     But there are hypnotherapy sessions, where clients will want to communicate.  I don't know where she left the $10,000 diamond ring or what trauma happened when he was ten years old.  In age regression where the client sees or experiences himself in the past or age progression where the client experiences or sees herself in the future, the client can describe to the hypnotherapist what s/he is experiencing.

     Age progression is often used to visualize behavioral changes.  The hypnotized person may picture or imagine themselves exhibiting the new behavior (swinging the club, making healthy choices at a restaurant, being a nonsmoke. Age regression helps the client to picture events in the past.  This may be to help remember what happened to to remember forgotten feeings.  Age regression can also be used to help the client recover from a traumatic event by working through the memories and emotions of the event.

    Another way clients may communciate in hypnosis is through an ideomotor response. These subtle movements that can happen when a person is visualizing.  The client may use ideomotor signals to respond to hypnotherapist questions.  Instead of saying "yes", the client may raise her index finger.  To say "no" she may raise her thumb.  Lifting her pinkie may mean "I don't know."  These responses become automatic and are the client's body answer rather than talking.

    Talking is really up to the client.  Some people like to talk in hypnosis.  Others prefer to not have to talk enjoying the "mind massage" feeling.  It's entirely up to them.

Preventing Alzheimer's

     Research by Cyrus Raji, MD, PHD, physician-scientist in the department of radiology at the University of Pittsburgh should encourage all of us to put on our walking shoes.  In a study of 426 adults with or without cognitive decline, Raji found that those who walked at least six miles weekly were half as likely to develop Alzheimer's disease over 13 years as nonwalkers.  He also found that those with cognitive impariment who were able to walk five miles a week reduced cognitive decline by more than half.

    This gives us another great reason to get walking.  To help preserve brain health, the recommendation is to walk at least three-quarters of a mile each day.  Walking keeps neurons healthy by improving blood flow to the brain.

    Start where you are.  If you haven't been active, you may only be able to walk to the mail box and back.  Then that's where you start.  Use a pedometer to keep track of steps or use your car to measure out your walking course.  Get prepared.  Buy some decent walking shoes.  Find a walking companion.  Set a time and make the time and do something that may help you prevent Alzheimer's.

Beating Worry and Anxiety

    Almost everyone has felt uneasy, nervous or jumpy at times.  If you are worried about the economy, dealing with a difficult family member or having to give a speech, you may feel anxious. For some people though,worry and anxiety can be much more intense and disabling and be catagorized as an anxiety disorder.  Approximately 40 million American adults, at some point during their lives, will experience anxiety that is so persistent and life-altering that it hinders their ability to function normally.

     According to the National Comorbidity Survey, one in four Americans may experience an anxiety disorder during their lifetime.  This may be evidenced as an acute or episodic anxiety disorder such as a phobia or as a long-term or chronic one such as generalized anxiety disorder. Besides the emotional effects associeted with anxiety, health effects include fatigue, tension headaches, diarrhea and high blood pressure.

     Because of the physical symptoms, many people begin their search for relief with their medical doctor.  Doctors typically prescribe antidepressants such as Imipramine (Tonafril) and desipramine (Norpramin, Pertofranel) or  anti-anxiety drugs, such as alprazolam (Xanax) for persistent anxiety.  Other anti-anxiety medications include clonazepam (Klonopin) and lorazepam (Ativan).  There are advantages and disadvantages to these medications.  Anti-anxiety drugs often work more rapidly than an antidepressant.  But their disadvantage is that these drugs can be addictive and create severe withdrawal symptoms. 

    Besides medications, other treatments for anxiety disorders include therapies such as cognitive-behavioral therapy, psychotherapy and hypnotherapy.  Cognitive-behavioral therapies teach specific strategies for coping with anxiety.  Psychotherapy explores possible unconscious motivations behind the anxiety. Hypnotherapy can be used to encourage calmness and relaxation and give specific suggestions about coping with anxiety.

     There are also things you can do to help yourself.  Many people try to self-medicate themselves out of worry and anxiety by adopting bad habits, such as drinking too much, overeating or smoking.  Finding strong tools to battle these behaviors can help relieve anxiety.  Go to a twelve-step program, get a support system, use a tool like hypnosis to release these bad habits.  Creating new habits like releasing those old behaviors, being more assertive and stopping negative self-talk will help ease worry and anxiety. 

     Exercise is a wonderful way to relieve stress.  Think about when you were a kid.  If you liked to run and play, well get outside and take a walk, ride a bicycle, fly a kite.  If you liked to swim, go to the Y or the Rec Center.  If you liked team sports, join an adult group your own age.  Or take a class, a yoga class, a Pilates class, a dance class.  Get up and move and release the endorphins to make you feel better. 

    Check your diet, avoid sugar and salt.  Simple sugar like that found in ice cream and pastries causes your body to release too much insulin.  This imbalance can cause people to feel anxious.  Instead, eat complex carbohydrates such as fresh fruit and vegetables and unrefined grains like in cereal.  Salt causes your body to excrete potassium which you need for a healthy nervous system.  Use a natural salt substitute or herbs as a seasoning.

    People suffering from anxiety should avoid caffeine which triggers the release of the brain chemical norepinephrine increasing alertness.  Many people choose a caffeine drink in order to get that alertness.  But consuming caffeine also causes your body to release adrenaline.  Besides coffee, other drinks including, tea, cola, and cocoa contain caffeine.  Some over-the-counter meds such as Excedrin and Anancin also contain caffeine. If you are suffering from anxiety, avoiding caffeine is a simple way to stop the release of the adrenaline.  You may need to withdraw over several days to avoid discomfort and side effects.

    There are a couple of minerals that may be of value in dealing with anxiety.  The first of these is calcium. It is a natural tranquilizer and when people are calcium deficient can cause symptoms of anxiety such as insomnia, heart palpitations and nervousness.  Magnesium is the second mineral which you may find of value in dealing with anxiety.  Irritability, nervousness and weakness are often evident in people who have magnesium deficiency.  Both calcium and magnesium can be easily taken in a multimineral supplement.  In addition, calcium rich foods include eating more kale, Chinese cabbage, sardines, tofu and broccoli.  To increase your dietary intake of magnesium eat halibut, almonds and avocados.

    Diet, lifestyle changes, counseling or therapy and medical treatments are all available if you are dealing with worry and anxiety.  Don't give up.  Use these ideas to relieve anxiety and make your life better.

Go Nuts to Lose Weight

   If you are looking for an easy way to encourage weight loss consider eating more nuts and seeds.  Research shows that even those these foods are high in fact, people who eat them regularly are more likely to lose weight than people who don't.  There are a couple of reasons for this.  Seeds and nuts are high in plant sterols.  These sterols contain substances that suppress appetite and give feelings of fullness.  The recommended serving for seeds and unsalted nuts such as pumpkin and sunflower seeds is one ounce daily.

     Besides encouraging weight loss, clinical trials have indicated diets that include one or more servings of nuts a day have a 59% lower risk of developing fatal heart disease than those who don't eat nuts at all.  The trials also show that nuts can lower cholesterol and reduce the risk of developing diabetes.

     If you are trying to eat healthily or lose weight, eating nuts and seeds is an easy tool to use.  Smart people use tools.  Get the support you need from a good weight loss plan, support from a counselor or hypnotherapist and add nuts and seeds to your diet.