I had the pleasure of being a guest speaker at a recent US (Medway and Swale Urology Support Against Cancer) meeting which is a support group for patients and families who have or are going through treatments for Urological Cancers – Prostate, Bladder, Kidney, Testicular and Penile.

I discussed the benefits and methods of self hypnosis to relieve stress and anxiety.

Self Hypnosis

1. Find the time and place where you can be comfortable and be undisturbed and decided how long you would like the self hypnosis to be.
2. Sit down or lie down and close your eyes. Think about relaxing each muscle in your body from the top of your head to the tip of your toes. Tell yourself such phrases as I feel my body drifting and floating down deeper and deeper into total relaxation.
3. Imagine or think of a special safe place to go to (beach, garden, by a lake, beautiful view etc.) Allow yourself to listen to the pleasant sounds or feel a gentle breeze.
4. Count down from ten to one silently and mentally and slowly (at a rate as you breathe out or every second out breath).
5. Tell yourself that each descending number is going to help you to go deeper into relaxation and that each time you do that you will be able to go deeper.
6. When in the relaxed state you give yourself positive and beneficial suggestions or images. If possible word this in the positive not negative: such as I am now peaceful, I have a sense of well-being, I am now feeling peaceful, I have a sense of well-being, I am more positive each and every day.
7. Tell yourself that when you have stayed in this relaxed state for the appropriate amount of time (5-20 mins) you will count yourself up from one to ten and awaken refreshed feeling rested and renewed.
8. You may also practice this last thing at night and if you wish may turn it into a natural sleep from which you awaken in the morning refreshed.

RELAXATION

Relaxation relates to a distinct physiological state.

It is the exact opposite of when the body is under stress.

Deep relaxation involves a series of physiological changes including:

Decrease in heart rate

Decrease in respiration rate

Decrease in blood pressure

Decrease in skeletal muscle tension

Decrease in metabolic rate and oxygen consumption

Decrease in analytical thinking

Increase in skin resistance

Increase in alpha wave activity in the brain

Regular practice of deep relaxation for 20-30 minutes on a daily basis can produce over time a generalisation of relaxation to the rest of your life.

That is, after several weeks of practising deep relaxation once per day you will tend to feel more relaxed all the time.

What is Hypnotherapy

Hypnosis is an altered state of awareness. During a hypnotic state a patient is fully awake but with focused attention; a state of physical relaxation but accompanied by mental concentration. In this state, the patient experiences increasing degrees of suggestibility and the therapist can guide the patient to make use of their imagination to help make positive changes. It is at these deeper levels of the creative consciousness that the therapist can work with a patient, by-passing blockages and self critical judgment, to bring about a change in the way a person feels, thinks and behaves. Hypnotherapy enables a patient to become more aware of and better able to use the kind of thoughts, understandings, memories, perceptions and behaviours that produce well-being. Hypnosis is a natural, effective way of making contact with the inner self, a source of many of our problems as well as a tremendous reservoir of unrecognized potential strength and knowledge.

Hypnotic or suggestive therapy is the oldest of all healing techniques; from the Sleep Temples of Egypt through the histories of ancient Greece and Rome.

As suggested by the name, hypnotherapy is the use of hypnosis as a therapy to treat a wide variety of physical and psychological problems and symptoms. It is a natural, effective way of making contact with the inner self, to make the changes you want.

What happens during a treatment?

Part of the session is used to discuss and find out what is going to be the best approach for your particular problem. Through simple relaxation techniques you will find that you feel very pleasantly deeply relaxed and will still be able to hear everything that is said. In this deep state of relaxation or hypnotic state, your unconscious mind is very receptive and can act upon new suggestions more readily.

What can hypnotherapy be used for?

Hypnotherapy can be used to treat many conditions. The emphasis is on helping the patient to understand themselves and their life decisions more clearly. Hypnotherapy can help you achieve your goals, or make changes more easily simply by using your mind more effectively

It can be effective with: Emotional problems; Relaxation; Relationships; Stop smoking; Insomnia; Anxiety; Stress; Phobias; Obsessive thoughts; ·Addictions/Dependency; Migraine; pain management; Eczema; IBS; Asthma Allergies; Bulimia; Nail biting and habits; Blushing; Performance anxiety; Weight control; Exams; memory enhancement; Confidence; Self Esteem; Self Image; Motivation and more.

Hypnosis

Hypnosis can play an important role before, during and after surgery. Using hypnotherapy prior to surgery can help you reduce anxiety and remove any negative feelings about anaesthesia or the operation itself.   Hypnosis can also make possible a positive postoperative period. You will feel more relaxed, experience less pain, and require less drugs. Side effects such as headaches, nausea, and vomiting, will be reduced or eliminated. You will be better able to participate in and accelerate your own healing process, and your sense of well-being and general morale will be heightened.

Affirmations for Body and Mind

By creating a positive mind and giving yourself some positive thoughts you may feel better emotionally and physically as your thoughts can affect your well-being. You may like to choose some of these phrases to use in self- hypnosis or at time of stress even though it may not be how you feel or think at the time.

I am relaxed, at ease, calm and peaceful.

I am full of joy and happiness.

I deserve to be a happy person.

Life is good and I expect good things from it.

My mind and body become healthier every day.

I am healing very fast in just the right way.

It is safe for me to be healthy and strong.

I am willing to be healthy and strong.

I eat foods that are healthy.

I drink plenty of water, because it helps me to keep healthy.

Each day brings new joy into my life.

My thoughts are peaceful.

I am a happy optimistic person.

I am worthwhile and loved.

My body responds to its natural healing energies.

Everything in my body works better every day.

My heart beats correctly and my lungs breathe easily.

I appreciate what my body does for me.

I love and respect myself.

I am grateful for who I am.

I am open to good things in my life.

I am open to total healing in my body and mind.

I learn positive things from every experience.

Being in the Now

This is another way of calming the mind – Mindfulness.

Sit comfortably, with your back supported……..

Easily and relaxed………

When you are ready – simply just close your eyes…….

Feel your feet on the floor……

Sense them there

Sense how your body feels and how it is supported

Sense the clothes on your skin

Feel the air on your face Just smell the air

Breathe gently and normally. Just being there

Taste what your mouth tastes like, Just sense it

Even though your eyes are closed

You may be aware of the play of light on your eyes

Feel the muscles around your eyes gently relaxing

Sense your face becoming more serene

Being aware of these things. Sense all of them

Hear the sounds around you; Hear where they come from or go to.

Being there amongst all these things

Any thoughts you may have, you may simply observe them

Then letting your thoughts begin to go or drift away.

Just being here in the now…………..