Beat the Munchies

When I was at Royston Open Secrets a month ago, several people talked to me about weight issues and the problem of ‘snacking’.  Snacks can be a real problem if you are trying to lose weight, as things like crisps and chocolate add unwanted calories.

My first question to anyone with a snacking problem is “Are you eating because you are physically hungry of emotionally hungry?”  Physical hunger comes on slowly and is associated with tiredness, stomach pangs and lowering of energy levels, tiredness.  Emotional hunger comes on suddenly and isn’t satisfied by food, in fact you might feel sick after you’ve eaten.

If you think you are physically hungry, try drinking a glass of water.  The signals from the brain that tell you that you are hungry are similar to those for thirst so it’s a good idea to check which it is.  After you’ve had a drink, leave it 20 minutes and if you still think you are hungry, eat something healthy like a banana or some dried fruit.  It’s a good idea not to let yourself get too hungry between meals because, if you do, you are more likely to want to eat carbohydrates when you do eat.

Emotional hunger is associated with feelings such as boredom, frustration, anger and sadness.  When I worked in a large office, if I started to get bored, I would wander off to the vending machine for a chocolate bar.  I would often eat it before I got back to my desk and I still felt bored – and a bit sick!

So, if you get a sudden onset of hunger, stop and take a few deep breaths, making the out breath a bit longer than the in breath.  Acknowledge the emotion that you are experiencing and stay with it for a few moments noticing how it changes.  If it’s possible, go for a short walk, preferably outside so that you can focus on nature.  If it’s not possible to take a break then just close your eyes for a moment and think about your favourite image making the image as clear and colourful and detailed as you can.  Once the negative emotion has reduced the compulsion to eat should reduce too.

If you do eat a snack, make sure that it is something you enjoy and always sit down and eat it consciously and slowly. 

Give it a try.

Stop Snoring!

Thursday, 7 July, 2011 15:49:15

blog

From:	Pat Duckworth <patduckworth@btinternet.com>
To:	patduckworth@btinternet.com

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Is there anything more annoying than being awake in the middle of the night – listening to your partner snoring?  They sound like they are really enjoying being asleep and you feel so miserable!  Apparently nearly three quarters of all partners sleep apart regularly because one or both partners snore (Woman’s Hour 30 June).

If you are being kept awake by snoring it’s important to find a solution both for your relationship and for your health.   Sleep deprivation over a prolonged period has devastating effects mentally and physically.

There are a number of options for treatment, some of which are less intrusive than others

·         devices you can wear in your mouth,

·         chin straps to keep the mouth closed

·          plasters you can wear across the nose to keep the airway open

·         throat sprays

·         laser treatment

·         ear plugs (for the listener)

There is an online snoring test that you can do at http://www.britishsnoring.co.uk/snoring/what_can_I_do_to_stop_snoring.php  This helps you to find out what sort of snorer you are and discover appropriate treatments.

As a hypnotherapist I work with both the snorer and the ‘listener’.  I help the former with hypnotic suggestions about breathing easier and I help the latter with suggestions about relaxing and not noticing the sound.  And sometimes that sound can be comforting because it means that your partner is safely asleep beside you.

How Stressed Are You?

This is a question you can find the answer to if you complete the online Stress Test at www.bbc.co.uk/labuk  It takes about 20 minutes to complete the questions and tests and at the end you get feedback on your current stress levels, the possible causes and your coping strategies.

It is important to be able to manage your stress because our bodies have not evolved to deal with sustained high levels of stress and it increases your risk  of a range of life threatening illnesses including heart disease and cancer. 

So what do you do if your stress level is high?  One sign of stress is rumination ie going over and over problems in your life, particularly at night.  If this happens to you, Professor Mark Williams of University of Oxford suggests a mindful three step approach that he calls the 3 Minute Breathing Space.

Step 1 Take a minute to acknowledge what’s going on.  Recognise that your mind is racing and that you don’t like it.  It’s ok not to like it so just allow it to happen without trying to fix it.

Step 2 Move your attention to your breathing.  Notice the sensations of the breath from the flow of air over your nose or mouth, down through your chest and into your stomach.  Follow the breath without trying to control it.  If your attention wanders, acknowledge where it went and then come back to your breathing.  Do that for a minute.

Step 3 Expand your attention to your whole body and notice what is going on eg the sensations in your feet, legs, torso, face etc.  Just notice them without trying to change anything.  Leave out or let go of any emotions associated with those sensations.  This may take practice but it is worth uncoupling your experience of bodily sensations from your associated thoughts and feelings

At the end of the 3 minutes, if you are still awake, the worries may still be there but you will be able to focus on possible solutions rather than infecting them with past experiences and regrets.

Confident You!

I read an interesting quote from Nancy dell’Olio in an article in The Independent at the weekend. She said “Since I was a little child in Italy, people have looked at me, and not just because I’m beautiful; it’s something that comes from inside me. I know I’m fascinating…I’m a very loved person.” How fantastic to be that sure of yourself – even if most of us would feel a bit uncomfortable about saying it.

I am teaching a course at Parkside College in Cambridge which is called Confident You. One of the first things that I teach the class is that confident people love and understand themselves. They know their strengths and their weaknesses and are prepared to forgive themselves for the latter while they look for opportunities to develop.

To increase your self-esteem and your confidence, it is important to stop putting yourself down and acknowledge the good things about yourself. A good exercise recommended by Gael Lindenfield (Super Confidence, 1989) is to write an advert to advertise the real you for a personal column or as a letter to a company that might employ you. You must tell the truth and present yourself in the most positive light. You might even design a logo to represent you. You could include compliments and comments from friends. If you find this difficult ask a friend to help you – our friends are less critical of us than we are to ourselves.

So go on, boast about all the good things about you – and enjoy it

Hypnosis and the NHS

You may have seen some reports last week about a press release from the Royal Society of Medicine about the potential benefits of hypnosis.  Jacky Owens of the RSM said:

“Conditions such as depression, pain and irritable bowel syndrome (IBS) affect millions of people in the UK and a great cost to the NHS.  But hypnosis can often work where other treatments have been unsuccessful.”

The RSM warn about ‘unregulated people’ who they refer to as ‘cowboys’.  Well, to reassure you, I am member of the National Council of Hypnotherapists and the Complementary & Natural Healthcare Council.  I am committed to my continuous professional development and my practice is supervised and insured.

If you are choosing a therapist it is important that you feel confident in their integrity and their ability to help you.  Look at their websites and phone around 2 or 3 to find out:

• Does the therapist welcome any questions and answer them fully?
• Is the therapist qualified and insured?
• Not guarantee recovery and tell you if she/he can't help?
• Are they open about their fees?

If not, find someone who does meet these criteria.

Open Secrets

I had a great day yesterday at Royston Open Secrets http://www.youtube.com/watch?v=b_lG9v5w0Oo It was a showcase for local businesses and community organisations.  Despite awful weather, lots of people came along and there was a really positive buzz within the marquee.

I had the chance to talk to people about the things they would like to change in their lives.  Number one on the list was getting better sleep and I was glad that I had taken along some top tip sheets and some hypnotic CDs which are a bargain at £5.

 Other people talked to me about weight issues and controlling bad eating habits.  I've worked with a number of clients on both of those issues and it was a great opportunity to explain my approach to changing the relationship to food.

At the end of the day I was really tired but delighted to have met so many old friends and lots of new friends.  Looking forward to next year's event, 8 July 2012, already.

Planning for a Happy Retirement

There’s a lot of advice available about pensions and planning financially for retirement.  There’s a lot less about planning for a healthy and happy retirement.  Obviously it’s important to plan so that you have enough money when you retire but it’s important to plan for the other aspects as well.

Alex's Model

Retirement should be a positive experience, something to look forward to as you enter the next phase of your life.  My husband retired last year – something he had looked forward to for years.  He is a keen model maker and reader and by the time he stopped working he had a number of projects lined up that he couldn’t wait to start and a pile of books waiting to be read.  At the end of every day he smiles at me and says “Well that was another great day!”

So, if you are getting closer to retirement, what plans have you made?  Are you thinking about carrying on working but doing something different?  Perhaps you are looking forward to spending more time with your family or travelling or pursuing your hobbies.   This may be your opportunity to do some voluntary work.

 If you’re not sure yet what you want to do, start writing down some options, things you enjoy doing, places you like going to, people you want to see  etc.  You may need to do some preparatory work before you stop working.  If you enjoy being with other people this might be the time to join a club or organisation.  You might want to brush-up some skills by enrolling for an evening class or an on-line course.

Also plan for your physical health and emotional wellbeing by reviewing your eating habits and your exercise routines.

Start planning for a happy retirement and remember “Vision without action is a daydream; action without vision is a nightmare” Japanese Proverb