National IBS Awareness Month

April is National Irritable Bowel Syndrome (IBS) Awareness Month in the UK.  IBS is a common gut problem which can cause a number of symptoms including constipation, diarrhoea, abdominal pain, flatulence and bloating.  Generally speaking, a combination of these symptoms need to have existed for 3-6 months before a diagnosis of IBS can be made.

It is thought that between 10-20% of people experience IBS at some point in their lives (www.nhs.uk).  It tends to affect more women (63%) than men (37%) and the average age of patients is 41 (Michael Franklin, 2005). Although this illness is not fatal it is painful and embarrassing for those who experience it.

Doctors do not know what causes IBS but there appear to be a number of potential factors including diet, parasites in the gut and stress.  Treatment by orthodox medicine is limited and sufferers may be prescribed medication to deal with the symptoms.  They are also likely to be advised to make changes to their diet and to try relaxation techniques. 

Studies have been done that indicate that stress and the general state of mind of IBS sufferers can have a profound effect on the severity of their symptoms. Therefore techniques for relieving stress and anxiety could enable sufferers to be in control of their IBS.

 

Research by The University of Gothenberg (2012) in Sweden showed that hypnotherapy alleviated the symptoms of IBS in 40% of the people tested and that the results were long term.  Cognitive Hypnotherapy can help control the symptoms through deep relaxation and individual hypnotic suggestions. Clients can also be taught how to use these techniques in their everyday lives.

In 2010, Dr Roland Valori, editor of Frontline Gastroenterology, said 'Of the relaxation therapies available, hypnotherapy is the most powerful'.

The Real Causes of IBS by Michael Franklin, Positive Health Magazine

Effects of gut-directed hypnotherapy on IBS in different clinical settings Lindfors P; Unge P; Nyhlin H, Bjornsson E, Abrahamsson H; Simren M; University of Gothenburg 2012

Dr Roland Valori http://news.bbc.co.uk/1/hi/health/8572818.stm

Hypnotherapy in the treatment of IBS by Wendy M Gonsalkorale and Peter Whorwell 2005 Lippincott, Williams & Wilkins

Controlled trial of hypnotherapy in the treatment of severe refractory IBS by Whorwell PJ; Prior A; Faragher EB., The Lancet 1984

Getting into Good Habits

The last time I had an essay to write I found all sorts of jobs to do instead.  Suddenly tidying the cupboards, washing the kitchen floor and even cleaning the drains seemed very urgent – anything that meant I didn’t have to sit down and concentrate.

Delaying things, procrastination, is a common problem.  It is part of the ‘freeze’ response that our subconscious activates to protect us from anything new or that has a fear attached to it.  Setting up good habits can take a while to achieve.  Whether it’s starting a new fitness regime, studying or doing something new at work, overcoming procrastination starts with recognising what is going on and planning to do something about it.

The first thing to do is to set yourself a goal and plan the steps towards achieving it. Writing down the goal and the plan makes it more real – don’t just think it, ink it! If you can commit to your goal and plan in front of other people that will make it even more powerful.

Next, identify the things that are stopping you from getting on with what you need or want do.  At this stage you can be easily put-off by small obstacles or distractions.  In a book I read recently* the author suggested that if you want to go running in the morning, sleep in your running clothes – that way you won’t have the excuse of looking for your gear and putting cold clothes on!  If the Internet and emails distract you, make it harder to switch the computer on or put in additional passwords.  To make studying easier, keep your books, notepaper, pens etc in one place so that you can get going quickly.

If there’s a fear that’s attached to the task, what can you do to overcome it?  Could you get advice from someone you trust?  Do you need some training or a new skill?  Could you do some research?

Finally, set yourself some rules that you know you can stick to.  For example ‘I’ll study for forty minutes and then I’ll have a 10 minute break to look at my emails” or “I’ll run for 10 minutes, walk for 5 minutes and run for 10 minutes”.  Once you have the good habit established you can start to break the rules.  

You’ll be surprised how much happier you will feel when you just get on and do that thing that’s been bothering you.  So, make a start today.

*The Happiness Advantage, 2011, Shawn Achor

Sleep - why is it so important?

This weekend in the United Kingdom, we moved to British Summer Time and lost an hour’s sleep.  I’ve blogged about sleep a lot but I’m not apologising – it’s important.   I run courses designed to help people overcome sleep problems and when I mention this to other people I can guarantee that they say “I wish I could come on that” which just shows how common sleep issues are.

Common problems are short or interrupted sleep and these can be caused by a variety of issues such as stress, life events, environmental factors and medication.  Adults sleep on average about 7 hours a night and this can become less as we grow older.  This is much less than people slept in pre-industrial, pre-electric lighting times.  

Prolonged periods of short or interrupted sleep can lead to physical and mental health problems.  One problem relates to weight control.  Lack of sleep elevates the creation of the hormone ghrelin*.  This forces up the consumption of carbohydrate by up to 35-40% which can lead to weight gain.  Individuals with restricted sleep tend to be heavier.

Poor sleep can also affect the immune system.  Natural killer cell activity is down by 28% after one night’s disrupted sleep.  Levels of cancer are higher in people with disrupted sleep and shift workers.  A study of medical students in America, who work long and irregular hours, have shown that it impairs performance and can lead to accidents at work and at home.

There are some simple things you can do to get a better night’s sleep.  Start with your bedroom environment and make your bedroom a sleep haven.  Make sure your bedroom is cool, dark and well ventilated.  Remove the TV and computer from the bedroom.

If it is worry or stress that is keeping you awake, there are lots of techniques that you can learn to use such as breathing techniques, visualisation and meditation. Consider seeing a hypnotherapist for some help.

Sleep well!

 *Sleep: A Very Short Introduction, 2012 by Stephen W Lockley and Russell G Foster

Hypnotherapy - the last resort?

How many people consider hypnotherapy as the last resort treatment for dealing with their issues?  They may start with trying to sort out their issue for themselves and then, if that doesn’t work, they might go and see the doctor.  If that isn’t the answer, they may get sent for cognitive behaviour therapy or counselling.  If all of that doesn’t work, they may finally think about hypnotherapy.

However, a study by American Health Magazine in 2007 reported the following findings:

•  Psychoanalysis: 38% recovery after 600 sessions
•  Behaviour Therapy:  72% recovery after 22 sessions
• Hypnotherapy: 93% recovery after 6 sessions

No therapist can guarantee success but these are compelling results.  As the magazine article ( http://bit.ly/ze9Nbi )points out “Hypnosis is a special form of communication to the subconscious mind where habits are established and memory is stored…The hypnotherapist helps you connect with your subconscious mind, which puts YOU in control of your subconscious mind – the most powerful and empowering aspect of your brain.”

A recent BBC Horizon programme, ‘Out of Control?’, confirmed that our subconscious minds are influencing our decisions on issues from what you eat to who you fall in love with http://www.bbc.co.uk/programmes/b01dlglq  Over 90% of our actions everyday are controlled by our subconscious minds so it makes sense that a therapy that harnesses the subconscious would be very useful.

So, if you are having problems with weight, smoking, an unwanted habit or something else, think about hypnotherapy.

No Smoking Day - 14 March 2012

Did you decide to give up smoking at New Year?  Or have you been waiting for National No Smoking Day? 

 

Whenever you decide to stop it is important to be well motivated.  The first question that I ask new clients who ask me about quitting smoking is ‘Why is it important to you to stop now?’  If they don’t know or if it’s to please somebody else I tell them to go away and think about it some more.

So, what’s your motivation to stop – is it your health, your family or your wallet?  If it’s about your health or your family, there’s lots of good news - you could live up to 15% longer!

·         After 20 minutes without a cigarette, your blood pressure and pulse both return to normal.

·         After 24 hours carbon monoxide leaves your body and the lungs start to clear.

·         After 3 months your circulation improves, so walking and exercise get much easier.

·         After 1 year your risk of heart attack falls to about half that of a smoker.

·         After 5 years your body will have repaired 95% of the effects of smoking.

·         After 10 years your risk of lung cancer falls to about half that of a smoker.

·         After 15 years your risk of heart attack falls to that of someone who has never smoked.

If it’s about your finances there’s more good news.  If you smoke 20 cigarettes a day at an average cost of £6 per pack, that’s a monthly saving of about £180 or an annual saving of £2190!  

There are lots of products available to help you to quit smoking.  Hypnotherapy can be used by itself or alongside other treatments and has been shown to be very effective.

For more information about No Smoking Day see http://www.nosmokingday.org.uk/