CBT Tips For Anxiety

CBT Tips To Help with Anxiety

CBT tips for anxiety can be helpful in moments of stress and anxiety.

CBT tips for anxiety

Sometimes when you become anxious the mind becomes busy. Overanalysing and other thinking creates more and more thoughts, which are typically negative. CBT techniques can help in these moments.

Alternatively, you may have a thought which you just can’t drop which then becomes persistent, demanding a solution or answer.

In all of these cases, there is both a physical effect on the body and a mental effect upon the mind. Chemicals become released form the brain and the mind becomes more active and the body becomes tense and tight. You may of heard of this as ‘fight or flight response.’

But you can take the approach of proactive thinking rather than reactive thinking by using these CBT tips for anxiety.

CBT Tips For Anxiety

Tip 1

FACT. With every thought is a feeling. When a thought is negative or troublesome the mind can begin to panic and overthink and overanalyse. Typically it will search for an answer and come up with many different outcomes, which may even all be negative. The mind , however, loves a fact. If a thought is factual it feels confident and even calm. Try this CBT tip for anxiety. Interrupt your thought or thoughts with the word ‘FACT.’ If the thought holds no fact, drop it, treat it as an untruth.

Normally thoughts are assumptions or fears, so imagine how many thoughts you could drop with this technique. By dropping them as soon as possible, you interrupt the usual follow-up responses of overthinking and overanalysing. The more you interrupt your negative thinking with the statement of ‘FACT’, the more your mind will learns the process subconsciously.

cbt tip

Tip 2

Thought Balloons. Think of your mind as a space. And in this space when you become anxious it can fill rapidly with thoughts and fears. Imagine these thoughts and fears as contained in balloons. Metaphorically you can advise your subconscious to make space and feel calmer by imagining the balloons being deflated or even popped. Your mind is a place to encourage good feelings, calm and space.

cbt tip anxiety

Tip 3

This CBT tip for anxiety is to encourage a general feeling of positivity and appreciation. At the end of each day reflect on the positives that have happened. The mind is very good at recognising negatives and not the positives. For example, if you were in a room with 100 people and 99 said good things about you and 1 said negative, guess what you would focus on? So every day have a reflection and encourage the mind to seek the positives that have happened, there are always positives no matter how little sometimes.

By doing this, you will feel achievement which brings confidence. The more you practice this technique the more you may find yourself doing it naturally several times during the day and grounding those good feelings within you. Encourage your thinking to take the positive. You will be surprised at how much easier things can become to deal with and how your mind can veer away from the negatives and all that overthinking and overanalysing.

For more information on how CBT can be used in conjunction with Hypnotherapy for further effect, please contact AbsoluteU Clinical Hypnotherapy on 01403 267276 / 07909 992635.

For more help with anxiety click here

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Positive Thinking

positive thinking

If you’re interested in using your mind in a proactive way to generate positive thinking and feelings of well being …. read on.

Be a master of your mind

On Monday the 4/3/19, I will be promoting a series of FREE MIND EMPOWERING cognitive techniques directed at positive, proactive thinking.

positive thinking with hypnosis

Each day for 5 days inclusive, a method can be accessed by you for your implementation.

When you think proactively, results can come fast.

Achievement boosts feelings of well being and, therefore, satisfaction.

So whether you would like to:

  • Change how you feel ?
  • Get on top of something you’ve wanted to do for a while ?
  • Work with a goal ?
  • Make things happen for you ?

Or just see how wonderful, adaptive and achievable your mind can be …. take the step below to open up your mind.

Complete the form below for your FREE techniques, 5 days of positive thinking.

T&C: Sign-up subject to availability at time. Feedback may be published, but can be anonymous. Subject to privacy policy and regulations.

Addictions Alcohol Anger Anxiety Childbirth Children Confidence Depression Exams Fear Flying Gambling Hypnobirthing Hypnosis Hypnotherapy Hypnotic Birthing IBS Insomnia Lose Weight News OCD Pain Panic Attacks Phobias Pregnancy Smoking Stress Weight Control Weight Loss
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Anxious about the birth?

Are you anxious about giving birth to your baby?

Do not fear, you are not alone in your feelings. Many parents, whether they are first time or fifth time can experience feelings of fear, anxiety and panic.

So what can you do to help yourself and your baby?

  • Give yourself a positive outlook of the birth. Remember your body is specifically designed to carry and give birth to your child as a woman. Your body will instinctively know what to do. Your conscious input is to remain as calm as possible and you can prepare yourself now by mentally visualising a positive birth. What your mind sees, it starts to rehearse , it starts to believe. Subsequently, you can encourage feelings of positivity and calm now.
  • Practise breathing in a controlled way which can help you to relax. Breathe IN for a count of 2, breathe OUT for a count of 4.
  • TALK. If you are worrying, talk to someone.
  • Exercise and release some endorphins, great for you and your baby.
  • Practice taking time out for yourself. Whether it’s to read, lay in the garden or pamper yourself. Get into a routine of doing this even if it’s for a small amount of time. It’s important to remember yourself and you can find pockets of time for yourself after the birth as well.
  • Always remember that anyone else’s birth will never be the same as yours. Unfortunately, plenty of people have uncomfortable birth stories to tell, but there are so many great ones out there!!

An ideal way to prepare your mind and body for pregnancy, birth, labour and after baby is born is with Hypnobirthing.

With Hypnobirthing at AbsoluteU, not only do you learn how to relax your mind into a state where you can relax your body for an easier birth through Hypnosis, but you also receive a personal plan and techniques to practice throughout.


Your plan and sessions will also be specific to any concerns, worries or fears you may have. Hypnosis can have a great effect upon anxiety.


Personal audios are also available and partners are welcome at sessions.


Hypnobirthing has proven to have a positive effect upon mother and baby – just ask your midwife !!

FOR A FREE PHONE CONSULTATION AND MORE INFORMATION PLEASE CALL
07909 992635 / 01403 267276
https://absoluteuhypnobirthing.co.uk

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Exams

How to deal with exam stress

Recent changes to GCSE’s show that students are taking more exams than ever before. Hence a rise in exam stress and exam anxiety.

A significant percentage of people find exam conditions and tests hard to deal with and anxiety can build up way before the tests.


So what can be done to help you deal with the stress?

Cognitive Behavioural Therapy otherwise known as CBT is an effective therapy in encouraging the mind to think in a positive way.

When the mind thinks negatively, it is rehearsing a negative outcome and over time believing that outcome.

If you encourage the mind to think positively, it can start to feel positive , and we live by our feelings and thoughts !!

At AbsoluteU we can teach you how to change the way your mind thinks. Thus breaking down the old negative thoughts, behaviours and responses.

AND THERE’S MORE !!!!!

By using hypnosis you can also encourage the subconscious mind to believe in the new patterns and behaviours ,therefore, backing you up without conscious thought.

It’s just like creating new habits which become more instilled over time and natural to you.

Lose the stress

Direct the way you think and feel – contact AbsoluteU for your FREE TELEPHONE CONSULTATION TODAY

TEL : 07909 992635 / 01403 267276

Email : info@absoluteu.co.uk

Report from the BBC

The following report from the BBC highlights how Cognitive Behavioural Therapy otherwise known as CBT can have an affect on the way we respond and deal with the stress.

https://www.bbc.co.uk/programmes/articles/1XhXYJR9vQMqjqVtmDqVd0G/what-can-young-people-do-to-cope-with-exam-stress

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Exam Nerves – Beat the stress

Exam Nerves – Beat The Stressexam stress

Exam nerves from testing situations can often be the result of anxieties within.

Do you recognise any of these common symptoms of exams and tests?

  • Fear of failure
  • Blocked mind
  • Feeling nauseous
  • Rapid breathing
  • Light headedness
  • Insomnia
  • Loss of control
  • Shaking ……. just to mention a few!!!

There are many issues which may pass through the mind such as failure or mind block, and then the mind tries to remedy the issue both consciously and subconsciously. This can often give rise to anxiety and unhelpful responses.

These unhelpful responses of exam nerves can manifest way before an exam or test and increase over time so the end result seems unobtainable.

When the mind feels anxious it has an effect upon the body as well. An anxious mind and body can put you into ‘fight or flight mode’ which is a heightened response i.e. ready to run or fight.

However, the best place for the mind and body to be is as relaxed as possible. When we are relaxed, we feel calm, comfortable and in control. This can then lead to an open and focused mind, the perfect way to be in a testing situation and avoid the exam nerves.

How can AbsoluteU help you beat the exam nerves?

With use of hypnosis to overcome exam nerves, the mind can be drawn into a relaxed state through pure relaxation techniques. Here it can understand the benefits of encouraging a calm state of being in test situations, or any situation which could be challenging.

The mind can then create new responses and behaviours that have a calming effect to encourage feeling comfortable and in control …. the opposite feelings and responses to exam nerves!!

The more relaxed your mind is, information can become more accessible as well.

Additionally, within sessions, cognitive techniques are also given so you can develop and practice calm within on a conscious level.

Being calm and comfortable without anxiety can give you the confidence to do the best of your abilities in a test situation. The mind can then become open to seeing and believing achievement and success.

Help yourself to :-

  • Calm your mind
  • Access information
  • Feel positive
  • To work to the best of your abilities
  • TO BELIEVE IN YOURSELFexam nerves

 

 

CONTACT ABSOLUTEU NOW FOR A FREE TELEPHONE CONSULTATION AND MORE INFORMATION – DO NOT DELAY YOUR SUCCESS !!!contact AbsoluteU

07909 992635 / 01403 267276   

Email : info@absoluteu.co.uk

 

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New Year Changes

New Year Changes

new year changes

New Year Changes – In the New Year we can often question where we want to be, how we want to feel and when are we going to achieve this?

 

 

So whether the new you is to :

new year changesOVERCOME ANXIETY – start to feel calm and in control again

BE CONFIDENT – show the world what you are truly capable of

LOSE THE PHOBIA – take back control and live your life without that phobia fear

OVERCOME STRESS – feel yourself calm and slow down, ready to face the world with confidence

feel CALM IN CHILDBIRTH – enjoy your pregnancy, feel in control through childbirth and enjoy your baby

OR JUST FEEL DIFFERENT !!!!!!! – happy, confident, excited and alive!!!

Hypnotherapy can make a significant change in the way you think and the way you feel which in turn changes the way you react and respond to situations, events and created habits.

You may have tried to change how you feel through willpower, diets or new rituals to no effect – but you have just used your conscious mind, it’s your subconscious mind that holds the power and understanding!!!

Contact AbsoluteU Clinical Hypnotherapy on 01403 267276 / 07909992635 to find out how you can make the change.

Click here for more information


hypnotherapy to become the new you

FREE INITIAL TELEPHONE CONSULTATION prior to any booking.

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Mental Health Awareness Help

Mental Health Awareness Help

Mental Health Awareness Help -In today’s busy world, no matter what age you are, many people suffer the effects of a mental health issue.

Thankfully, mental health is becoming more prevalent in the media. Therefore, many people in the public eye have stepped forward to explain their own mental health problems.mental health

However, many people feel isolated and unsure of how they can gain help or deal with their issues.

Many clients I see state they find it difficult to explain to others how they are feeling. Additionally, they find it hard to show that it is not a conscious decision to feel that way.

Mental health issues are more common than you think:

As a result, approximately 1 in 4 people will experience mental health problems each year in the UK. [1]

Subsequently, in England, a common mental health problem such as anxiety or depression will be experienced by 1 in 6 people in any given week. [2]

The latest report published in 2016 included the following : [2]

Anxiety and depression mixed                              7.8 in 100 people

Generalised anxiety disorder                                5.9 in 100 people

Post traumatic stress disorder                              4.4 in 100 people

Depression                                                           3.3 in 100 people

Phobias                                                                2.4 in 100 people

OCD                                                                     1.3 in 100 people

Panic disorder                                                      0.6 in 100 people

Common Symptoms Of Mental Health Issues

Mental :

  • Inability to focus on a task
  • Impulsive behaviour
  • Excessive activity
  • Repeated attacks of intense fear
  • Sense of impending doom
  • Over analysing
  • Overactive mind
  • Paranoia
  • Tearful
  • Irritable
  • Lack of confidence

Physical:

  • Tiredness
  • Changes in appetite
  • Sleep problems
  • Increase in heart rate
  • Digestive problems
  • Tense muscles
  • Sweating
  • Shaking

How can Hypnotherapy help?

Many symptoms are supported by the beliefs of the subconscious mind. By accessing the beliefs with hypnosis, the beliefs can be altered. Subsequently, the symptoms can change.

Consciously we can try and change our way of thinking. But unless we believe it subconsciously it can be hard to change and can be mentally exhausting.mental health awareness

Therefore, Hypnotherapy can additionally help you use your mind in a proactive way rather than reactive. What you learn can be continued on through life. A mental health issue does not have to be permanent.

It can be something that has been learnt, evolved from a past experience or change in life.

Normally the subconscious mind has tried to cope with the above and reacted with its’ primal task to protect you. The resultant behaviours and beliefs created then cause the symptoms.

Wouldn’t it be great to create a belief system that fits you positively in a way that meets your needs?

AbsoluteU Clinical Hypnotherapy

The practice provides a safe and secure environment to discuss your needs and wants. With use of Hypnotherapy, CBT and NLP, a treatment plan can be created for you.

Cognitive techniques are also provided personally to you. This means that you can have coping techniques to use consciously in your daily life.

I always offer a free initial telephone consultation. Therefore, you can ask any questions and I can explain how the therapy works.

Contact AbsoluteU now on 07909992635 / 01403 267276

Contact Us

Check out the website for initial techniques you can use now at the bottom of the page

CLICK ON THE ARROW FOR DETAILSmental health arrow

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Battle with depression – Fearne Cotton

Battle with depression – Fearne Cotton

battle with depressionIn a heart whelming interview with Lorraine on ITV, Fearne Cotton opened up about her battle with depression over the years.

https://www.itv.com/lorraine/hot-topics/fearne-cotton-on-depression

Fearne reveals that it is OK and productive to talk about your problems with anxiety and depression and that when you do, you realise that you are not alone, that in fact it is commonplace.

Additionally, she explains that even with all the good things going on in her life it did not stop the anxiety and depression.

She has written a book called ‘Happy’ which gives information and tips on what she learnt from her period of feeling unhappy.

One thing she has learnt is to look at what is easily accessible to you that makes you feel good i.e. children, painting, reading, walking etc. and then doing those things rather than reaching for things that seem inaccessible.

For more information on tips to help with anxiety, please click on the following link

Tips On Managing Anxiety

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Empower Your New Year Resolutions Now

Thinking of making any New Years’ Resolutions?new year resolutions

Then how about starting the process now and you’re half way there already !!

New Year Resolutions, New You

If you’re wanting a change whether it be:

Why not take the first step now so your resolutions feel even more real and determined.

AbsoluteU Clinical Hypnotherapy offer a FREE telephone consultation where you can discuss how you can achieve the changes you desire and ask any questions you may have.

Empower your decision to change NOW so your dreams can become your realities.

Call 07909 992635 / 01403 267276 or click on the FREE Consultation Iconfree phone consultation

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Mental Health – facts and tips

Mental Health – Facts and tips

You’ll be surprised to find out how common mental health conditions are within the community.

The following video gives you an insight into the reality of mental health and some free tips on how you can consciously start to take control.

For more information on how you can subconsciously feel better and use your mind in a completely new way, please click on the following link:

https://clinicalhypnotherapywestsussex.co.uk/

 

 

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