Posts Tagged ‘hypnotherapy’

Bereavement and Loss

This blog was inspired by the recent Race for Life event I took part in and was overwhelmed reading the messages on girls and women’s backs, with messages for loved ones past and present. It’s an event that brings people together all over the UK to raise importance funds for Cancer Research plus giving women and families the opportunity to remember their loved ones, in a society which often finds difficulty discussing bereavement and loss.

At some point in our lives we are all faced with a bereavement or loss of a friend, relative, colleague or pet. This blog will look to highlight some of the losses we can have, the feelings and emotions that may be experienced as well as support available.

I must stress that each person’s experience of bereavement and loss is very unique to themselves and their own personal situation. The information in this blog are based upon my own views and comments are largely based around my own personal experiences and training.

Different kinds of losses

The death of someone close can be extremely upsetting; however there are other losses that can be equally as difficult. Losses can range from the loss of a pet, parental divorce, separations, loss of friendships, moving schools, loss of financial status, children moving away, loss of security….plus many more.

Experiences of grief

If you pick up any book on grief, each will explain the grieving process in a slightly different way. The reason for that is that there is not a right way or a typical way to grieve. We are all unique people, with different personalities, thoughts and experiences and therefore have our very own unique way to grieve.

Some of the main experiences of grief

·  Initial shock and disbelief. Feeling anger, anxiety, being overwhelmed and guilty.

·  Trying to cope with the pain. e.g. distracting self, avoiding reminders

·  Continuing relationship with deceased e.g. memories, dreams, hallucinations

·  Day-to-day: routines affected as difficulty functioning normally at work or with others. Can affect health and wellbeing.

·  Changing dynamics: often relationships with loved ones, family and friends are affected as you are adjusting to the loss of a loved one.

·  Changes in identity: Often we change our view of ourselves, others and the world around us.

·  Readjusting to life without our loved one. Over time we learn to re-adjust our lives without the loved one. Although the pain may still be felt, gradually it we are able to function better at work and with others. Our loved one is not forgotten; however a life is built around the pain.

Some people show few signs of loss and distress whilst others experience very difficult feelings and emotions. There is not one right way to grieve. Often people experience a sense of relief, especially with the person has suffered a painful illness. The grieving process can be very short for some people and for others the process can last years – each person and situation is very different.

From my own experience of bereavement it felt like a very black dense cloud that in the early stages it is constantly following you, which affects your daily functioning and ability to complete simple tasks. Over time this cloud sometimes lifts but makes regularly appearances when you least expect it. Over time you are able to think more clearly and able to perform tasks more easily. Eventually you have days when the sun is shining and the clouds are rarely noticed. There may be other triggers, such as anniversaries, when that pain makes a re-appearance from time to time.

Support with Bereavement

·  Let others support you If you wish to talk things over talk to close friends or family. If you don’t wish to talk about your feelings maybe writing things down may help. Don’t be afraid to ask others for support – emotionally or practically.

·  Look after you body Eat a healthy diet, look for ways to relax, limit caffeine and alcohol, and give yourself regular treats.

·   Don’t set yourself unrealistic expectations Take thinks easy, give yourself time and permission to grieve. It is important for you mind and body to take it’s time to except the loss and to re-adjust. Often people make rash decisions about work or relationships. Don’t make any important, life changing decisions during the early stages of loss.

·  Speak about your loved one and think of happy memories Comfort is often gained from memories of loved ones and been able to speak about them with someone else.

·  Take time off work You may need to take at least a few days off work – however if you require longer take it, speak to your manager about how your feelings and maybe asking to reduce your workload until you feel better able to cope.

·  Celebration Often anniversaries, birthdays and Christmas-time can be difficult, therefore surrounding yourself with supportive people can help. You may find it helpful to celebrate the person’s life and memories on these special occasions.

·  Remember Children It’s important to remember too, that children need to go through the bereavement process. Parents can help children by explaining to them what has happened, asking if they would like to attend the funeral, and allowing them to express themselves by talking, looking at memories and photos, drawing their feelings or through play.

How you can support the bereaved

·  Be there for them - listen to them, give them comfort, emotion and tears are an important part of the grieving process.

·  Let them be - grief is very personal to the individual. It is important to let the person grieve in the way they want to.

·  Don’t avoid speaking of the bereaved - don’t pretend it hasn’t happened allow the person to talk if they wish or cry

·  Remember anniversaries – an anniversary is often a very difficult time, try and be there for them on significant dates.

·  Practical help – offering practical support after a loss can take some pressure off the individual.

Other support

There are many charities offering support to children and adults following the death of a loved one, such as Cruse Bereavement Care, Samaritans, SANDS (stillbirth/neonatal), Winston’s Wish (children), Child Line, Macmillan Cancer Support. In addition to this your GP can offer support or refer you to a counsellor.

There are many services available and used by thousands of people each year – please don’t suffer in silence.

 

Supporting Children and Young People

 

I have always enjoyed and had a passion about my therapeutic work with children, finding children to be fascinating, fun, surprising, honest, challenging, intuitive and with a great awareness of their own thoughts and feelings and of those around them.   Children tend to say it how it is and I have gained much learning’s from them – they are definitely a great source of wisdom.

Children and young people of today enjoy and often seek out adults or peers who will listen, understand them without judgement or criticism and give positive support or advice.  This support can be found from a variety of sources including parents, teachers, grandparents, classmates, counsellors, family friends, neighbours, youth workers and group leaders.

 

Counselling

Therapeutic interventions with young people are widely seen to promote and enhance mental well-being and helps to reduce emotional distress and behaviour problems.  Some schools, colleges and universities have a qualified counsellor available during the school day.

 

Counselling helps the young person to increase their power and control over their feelings and behaviour.   The reasons young people attend counselling are wide ranging and include:

 

  • Bereavement and loss
  • Traumatic experiences
  • Parental separation and divorce
  • Abusive situations or suspected abuse
  • Relationship difficulties
  • Difficulties setting into a new school or area
  • Changes in mood or behaviour
  • Being bullied or being the bully
  • Low confidence or self esteem
  • Family issues
  • Anger
  • Stress or anxiety
  • Negative thinking

 

I have worked with children and young people from 4 – 16 in school settings.  With younger children I use therapeutic play to help the child express their feelings and work through their issues.  Older children prefer to talk through their feelings and to use activity sheets to help explore issues.

 

Hypnotherapy

Hypnotherapy is a psychological intervention which children enjoy and gain lots of tools to support them through a particular issue.  Hypnotherapy is available for children as young as 4 years however this will depend of their ability to concentrate.  I would recommend hypnotherapy from 6yrs + unless the child is particularly mature for his/her age.

 

Children are very open to try new things such as Hypnotherapy, without the misconceptions that some adults have. Children use their imaginations every day and therefore enjoy visualising during hypnotherapy.

 

A hypnotherapy session with a child is very informal, the session is very much structured around the child’s responses, language, experiences and understandings.  Every child is unique and are often at a different learning level and maturity level to their peers.

 

A child’s reaction to hypnotherapy is often very different from that on an adult.  Typically an adult achieves a deep or medium level of hypnosis and become so relaxed they are remain very still.  Many children become very deeply relaxed and become still, however for some children prefer to keep their eyes open and are often fidgety.   Both responses from children are very natural and normal and a great deal of therapeutic work can be achieved.

 

With both children and adults it is important to make time for your child to listen to Cd’s which accompany the session, to practise the skills taught, and to give your child positive re-enforcements on their progress and hard work.  Great things can be achieved in one session, however I would tend to advise more that one session – to check on progress, to use additional techniques and to give the child and yourself further support and confidence.

 

Below show some of the typical issues children and young people gain benefit from hypnosis.

  • Confidence and self esteem
  • Negative thoughts
  • Toilet Issues (constipation, encopresis, enuresis)
  • Tics
  • Anxiety
  • Separation anxiety
  • Obsessive thoughts or compulsions
  • Sleeping problems
  • Being bullies
  • Behaviour problems
  • Learning and concentration improvements
  • Exam confidence
  • IBS
  • Fears (needles, sickness, dentist etc..)
  • Habits (thumb sucking, biting nails)
  • Divorce difficulty
  • Mutism

 

If you have any questions about theraprutic interventions for a child or young person please contact me via my website – I would be happy to discuss your queries.

 

www.symmetrytherapy.co.uk

Tackling Sleep Problems

Sleep TherapyI have pulled together some information which I hope will be useful for anyone who is going through problems with sleep.  Although I have covered many reasons for sleep disturbances my blog can’t include them all.  If you have any concerns about your sleep or general wellbeing I would strongly suggest speaking to your GP.

Most of us have experienced times when we find ourselves unable to get to sleep.  We can all deal and function with only occasional sleeping disturbances.  When we find ourselves not having enough sleep night after night this can effect mood, concentration, memory and more creative aspects of your thinking.

How much sleep do we need?

Adults generally need 7-8 hours sleep per night.  A few people feel that 4 hours is enough and some require as much as 10 hours per night.  As we grow older we require less sleep.

What effects sleep?

Many things effect sleep, including food, exercise, medications, caffeine, illness, stresses, worries, mood, alcohol and the comfort of the room.  If you have a ongoing sleep problem it’s worth considering these areas and making the necessary changes

What can help?

  • Consider if you make changes to your lifestyle and deal with physical problems
  • Establish a regular routine and time for bed and awakening: e.g. bath, drink, book & bed.
  • Control thoughts – if you have negative thoughts, challenge these and replace with positive thoughts
  • Relaxation – learn how to slow down your breathing, concentrate on relaxing your body and use imagery to help to drift off.

Lifestyle & Physical Problems
If you are experiencing pain or breathlessness which stops you sleeping – make an appointment with you GP, who may be able to offer a solution for you.  Reduce or eliminate drinking alcohol in an evening as its a diuretic and tends to wake you during the night.  Cut out stimulants (coffee, tea and tobacco and energy drinks).  Assess the comfort of your mattress – if its uncomfortable maybe a new one would be an investment?

Regular Routines
A regular calming routine can help you be settle better into sleep.  Try to avoid eating meals too close to your bedtime.  Get any chores out of the way in the early evening, so that for at least an hour before bed you are chilling and settling down.  You could maybe watch TV or do a hobby, have a warm milky drink, read, have a soak in the bath.

Resist the urge to have naps during the day and until you start to see regular improvements, get out of bed at the same time every morning (don’t be tempted to sleep in).

Control Thoughts
Often sleep disturbances are caused by over thinking, negative thoughts and stresses.  If you find that you are lying in bed over 30 minutes worrying.  Get up and do a task which is constructive for you.  In this way bed is associated with sleeping and not staying awake.

Often writing thoughts and worries down on a jotter can help.  They will be there to deal with in the morning.  If thoughts are continuously interfering with sleep spend time during the working day to work through them, eliminating any stresses you can, speak to a partner, friend, professional or GP.  If you have regular negative thoughts – evaluate them for what they are – look to replace these with alternative positive thoughts.  If you find this difficult to do this for yourself ask someone you trust to help you to see an alternative perceptive or beneficial solution to your thoughts or problems.

If you you feeling very down – consider speaking to your GP.

Relaxation
Regular exercise – such as walking, yoga, keep-fit, dancing etc can have a remarkable effect on your ability to sleep.  Physical exercise is also good to release stresses of the day and aid your body to relax.  Relaxation can describe a number of activities; breathing techniques, your settling down routine, having a bath, meditation, self hypnosis or music.

A good method to relax your mind is to focus on your body.  Start by working you way from the top of your head and shoulders down to the tips of your toes.  Tense each body part on-by-one and then release it – let it go.  After you have travelled down your body – do it again but this time look for the part that is most comfortable and relaxed.  If any part remains tense release and let go until each part is feeling as relaxed as the most comfortable.

As your doing this exercise you may find your breathe is slowing down naturally, if not concentrate on slowing down your breathing and inhale (as you count to 4) and exhale (as you count to 4).

When your body is relaxed you can use some simple self hypnosis techniques to help you to drift naturally into sleep.  Imagine a staircase with 20 stairs (this could be in a mansion, house, garden, seaside etc).  Picture the stairs going down, use all you senses to see the surroundings, hear the wind/birds/TV/music etc, feel the stair-rail/wall, smell the flowers etc and taste the aromas/salt in the air etc.  As you imagine yourself descending down the stairs and getting closer to this special place you have created in your mind – you will find yourself drifting deeper into sleep.  With each step you will discover that your body and mind relaxes even more.  As you take each step this doubles the effect of relaxation and comfort in your mind.  As you slowly walk down the steps and count from 20-0 you find that your breathing naturally slows down, your body and mind begin to rest.  As you reach 0 you are feeling sleepy and allow you imagination to drift as you reach this special place of calmness.

If you are not used to relaxing your body and mind I would suggest practising the above every evening – regular relaxation reduces stress and anxiety and aids natural sleep.

I very much hope you’ve found my blog interesting and useful.

Julie

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