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Fear of Flying

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Does a fear of flying mean you’ll be restricted to a holiday in the UK again this year? Fear of flying is an excessive worry of air travel and knowing that air travel is one of the safest methods of travelling does little to reassure those that suffer from fear of flying and many avoid flying at all costs.

This avoidance can affect people both professionally, avoiding air travel for business and personally, as family trips or visiting loved ones abroad seems impossible. It is thought that over 10% of the population suffer from fear of flying.

If you do, know that you are not alone.

Possibly you used to travel by air quite comfortably and have developed a fear of flying over time, this is common and often in women happens after having children.

People who have a fear of flying usually fall into one of two groups;

  • Those for whom the fear is concerned with the aircraft itself, fearing a fault, bad weather, terrorism or turbulence.
  • Those  who fear a loss of control. This could be because of fear of an anxiety attack, being trapped in a confined space, losing control of emotions or of bodily functions, all in public.

The fear can also develop alongside anxiety, often anxious people avoid leaving environments they consider to be safe, a type of avoidance strategy.

If you are suffering from anxiety therefore, fear of flying can happen alongside fear of travel of other sorts, and is especially linked to avoiding situations where escape is difficult, impossible or embarrassing.

I see a lot of anxiety clients who also fear being stuck in a car, on a motorway for example, in a traffic jam. Even fear of meetings at work, anywhere where you don’t feel in control.

It’s all normal with anxiety.

It could also be simply a specific phobia, just around flying.

For some, just the thought of flying may cause increased anxiety or a panic attack. A fear of flying could be linked to other psychological problems such as post-traumatic stress disorder, claustrophobia or a fear of heights.

Even the language around flying can be worrying ‘terminal’, ‘final call’ – none of this is particularly comforting.

If your fear of flying is holding you back from exploring the world, visiting family or expanding your career horizons there are a number of ways in which you can begin to help yourself:

  • Relaxation exercises – spending just a small amount of time each day relaxing can help to reduce levels of anxiety.
  • Breathing exercises – taking a few deep ‘belly’ breaths can help to calm you. Shallow breathing, which we do when we’re nervous can make you feel jittery and light headed.
  • Learning about how planes actually work -there are courses available that teach you about the outside and inside of a plane and lots of information regarding the countless hours of training that pilots, co-pilots and flight attendants have to go through before flying, not to mention the contingency plans in place.

There is help for you, lots of psychotherapy techniques can help, systematic desensitisation, hypnosis to explore the subconscious threat, some NLP techniques.

If you need help, you can contact me here to ask questions, discuss and make a start on being free.

 

 

 

 

 

 

Hypnotherapy

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Hypnotherapy has gained increasing popularity due to it’s versatility and ability to help treat issues ranging from smoking addiction to emotional trauma. The image of dangling pocket watches, swinging pendulums and mysterious mind control, during which the person having treatment has no will or control over them self, is fast disappearing.

How does hypnotherapy work?

Hypnosis is a quieting of the conscious, busy, analytical mind and a focus of attention. This attention focus offers the ability to relax deeply and recognise and utilise resources that are within you that may otherwise be overlooked. It is not a state of outside control or unconsciousness or an altered state. It is a peaceful inner awareness, similar to drifting off or losing track of time. Something that we all do naturally when we daydream. During hypnotherapy you remain fully aware, both of your surroundings and everything that is being said to you.

Being in an hypnotic state allows you to pay closer attention to your own guidance; your unconscious mind is enabled allowing you to easily make positive changes.

Hypnotherapy can work for everyone. Some people find they go into hypnosis easily, others can resist letting go and want to have a sense of control – an issue in itself, but it is a skill anyone can learn.

What can hypnotherapy help with?

There are apparent fears such as fear of flying or motorway driving as well as less obvious ones; the fear of being alone or of rejection or of fearing being unable to cope. Fear affects us in many different ways and can lead to negative and limiting behaviours such as lack of motivation, remaining in a bad relationship, anxious thoughts or addiction.

Hypnotherapy can help you to remove old, negative ways of thinking and replace them with self belief and assuredness, confidence and assertiveness.

Hypnotherapy has gained in popularity as people are becoming more open to self improvement; mental self awareness is now viewed as a strength rather than a failing. Hypnotherapy allows you to examine why you are feeling the way you feel, to remove the negative feelings and change your default thinking.

If you want Hypnotherapy, then seek out a properly qualified UKCP therapist to ensure the best results.

Mental Health Awareness Week

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Mental Health Awareness Week aims to address the fact that approximately one in ten people in the UK will, at some point in their life, experience depression. Mental Health Awareness Week aims to  increase consciousness of and reduce the stigma surrounding mental health.

We are all waking up to the fact that mental health needs to be discussed openly. If you know someone who is struggling you may feel unable or unequipped to help or offer your support, causing feelings of powerlessness, frustration, confusion and anxiety. Helping someone to recognise symptoms and seek professional help involves trust, patience and understanding.

Depression isn’t the same for everyone and varies from person to person.

Indicators can include

  • Becoming withdrawn
  • Preferring to spend time alone
  • Making excuses to not see friends
  • Showing less interest in things that have previously been a source of joy
  • Problems with concentration and focus
  • Increased irritability
  • Reduced sex drive
  • Increase in anger or short temper
  • Changes in sleeping habit

The list isn’t exhaustive and everyone can have bad days or a low period in their life. Depression isn’t feeling fed up or a bit down; depression is more than this and can carry on for weeks or months.

In Mental Health Awareness Week, encouraging a friend to visit their GP is a good place to start, if they don’t have a regular GP who they feel that they can talk to, a recommended and trusted therapist is another option worth seeking out.

Therapy is a process, it offers a safe space to talk, helps with understanding where problems come from and with developing strategies and tools for feeling better. Change doesn’t happen overnight and your support may be needed during the process. Therapy isn’t a quick fix, but it does work.

Learning More

It’s worthwhile reading official NHS advice and MIND is a brilliant resource, both for those wanting to help and those suffering with depression.

Being there

This is the main thing you can do. Ask how you can help; there will be times when gentle encouragement to talk is needed and times when your friend needs solitude. You may need to remind them to take care of themselves, to eat well, exercise and get enough sleep.

Depression is very real and not something that someone can ‘snap out of’, in the same way you wouldn’t tell someone who has a broken ankle to go for a run.

The simplest way to help someone with mental health issues

It’s important not to pressure someone suffering from depression or make them feel inadequate. Ask them how they’re feeling, listen with empathy and encourage them to seek professional help, but understand that someone suffering from depression may not want to do this or even be able to.

Psychotherapy is a resource for helping those suffering from depression, so seek help if you or someone you know needs it.

 

Anxious thoughts

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Anxious thoughts can be a problem when self-reflection gets out of hand and becomes negative rumination.

As a health professional I accept that the Mental Health Foundation place this issue as a cause of anxiety and depression.

In 2013 the University of Liverpool published a study that  said that rumination (a word for constant repetitive thinking or dwelling that comes from the action in cows of chewing the cud) far from being a player in the most common mental health issues, is the largest predictor.

So what does this mean for us? It means that when we dwell on things, not only do our thoughts tend to spiral downwards but that can lead us to poor mental health.

This will come as no surprise to therapists, but the extent may. Most therapists see the link between persistent negative thought and self-blame and anxiety and depression, but as a causative factor?

It also means that psychological issues can lead to problems at a mental health level. Replaying thoughts over and over again makes us sad and anxious.

There is also evidence that rumination is at play in OCD and eating disorders, in fact anywhere our negative thoughts are stuck on repeat, we find the potential for problems.

So… what can we do about it?

Well firstly, we can learn to relax. Relaxation is often the key in early therapy to opening up the space into which the client can grow and change can be made.

Think about the amount of time that anxious thoughts or worried thoughts take up, or as some say, the amount of space they rent in your head. With all that time and energy freed up, what would you be able to do?

After that, we can look at the sense of threat that generally underpins anxiety, often being able to identify that threat can help us move forward to explore it and perhaps re-frame it or find ways to cope with it.

Please don’t think that anxious thoughts, constant thought repetition or rumination are something that you have to ‘put up with’ or suffer. If you need help to overcome these patterns, then please reach out to a professional.

 

 

Money worries

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Money worries and financial insecurity are another often hidden issue. There can be links to self-esteem and the need to be very careful about how money is spent.

While this is a different situation to someone who may have heavy debts or spend too much, it is still an issue. I see in clients that often anxiety can stretch to include worrying about security or even begin there. Constant checking, planning and looking to the future.

The fear of losing a job.

Many people see money as security but it can also be many other things.

Money can be a reward, a replacement for love, a punishment, a tool to inflict pain, the list goes on….

It’s also important to realise that how we feel in relation to money can have nothing to do with how much we have in the bank. Some very wealthy people can concern themselves with money, money, money.

Decisions about money can also cause anxiety, and therefore add to it. It can be a battleground in the mind that is constant, which is the right way to go? Can I spend on this treat?

Sometimes the opposite, ‘I deserve it’ and then regret buying it afterwards.

Viktor Frankl saw the will to money as a basic form of the will to power, caused by an existential vacuum.

We live in a society that sees shopping as a form of therapy, but is it…?

Often money worries as a source of anxiety and depression go unspoken. Sufferers don’t tell partners, parents, GPs and the worry is turned inward which increases the sense of isolation and stress.

All I suggest is that we don’t discount money from the discussion about anxious thinking and suffering.

The ‘if I win the lottery’ fantasy keeps clients deeply rooted in the future, ignoring the mindfulness of today.

In therapy, we can look at what money means to you, and then start to look at what the threat is that is driving the anxiety. Re-framing is very important, challenging the rigid black and white thinking.

Most importantly, let’s not let money worries become money anxiety…

 

Gambling addiction Bolton

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Gambling addiction Bolton people will be sad to know, now affects a quarter of the young male population. This is the finding of a study from the University of Bristol into men aged eighteen to twenty-four.

There was a higher likelihood of problems in those with depression or addictions to drugs or alcohol.

High  levels of being exposed to gambling in this generation (which is the first to have grown up with internet gambling) are thought to have led to the issue.

Unlike smoking or addiction to other substances, gambling addiction is more likely to cause mental health issues. There is also, worryingly a link to depression and anxiety.

A Royal College of Psychiatrists spokesperson has called for GPs to be aware of gambling addiction as a possibility in patients presenting with addiction problems and low mood.

So do I see clients with this problem? Yes, and are they mainly young men, again yes.

Whilst it’s a little early to call for a gambling addiction Bolton specific survey, if Bristol has this problem… Then so does much of the rest of the country.

Using hypnotherapy and psychotherapy the compulsion to gamble can be treated as can other addictions like online addiction. Internet addiction can also be linked to gambling addiction because we gamble more and more online.

Of the clients I see, there is a mixed bag of online and high street betting but smartphones have led to much easier access and therefore to almost 24 hour exposure in some cases.

There are also self-esteem and anxiety issues alongside gambling. Sometimes the need to ‘win back’ the money and the failure to do so directly affect the person’s self-image.

So , let’s be aware of the possibility of this issue in friends, family and loved ones. It’s another of those issues that can be viewed as shameful and hidden.

There is no need to hide it, let’s deal with it and improve our lives.

Bolton mental health update

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Bolton mental health update is a quick look back over the last 5 years since I moved back to Bolton.

Although not from there, I went to Bolton School so I made friends and connections in the town. When Talking Cure was set up it was my aim to provide specialist expert psychotherapy and hypnotherapy based in the town.

As a UKCP psychotherapist, CNHC hypnotherapist and psychologist, I take self-referrals, GP referrals and clients from BUPA and other major insurers. It’s been an interesting and enjoyable five years and I think it’s interesting to take a snapshot as to what Boltonians seem to struggle with most, hence the idea for a Bolton mental health update came about.

As you might expect worry, anxiety, generalised anxiety disorder (GAD) and panic attack issues are high on the list. It isn’t surprising, we live ever more frantic lives, ever faster, more information and more pressure.

When perceived demands are greater than perceived ability to cope then we can slip into anxious thought patterns. If left untreated, these can worsen and may lead to depression. Many of the clients I see need some help to re-frame their lives or challenges.

Teaching them to relax and building self-esteem and emotional resilience lie at the heart of treatment. The interesting thing about anxiety is that it is impossible to be anxious and relaxed at the same time.

If you can learn to switch on relaxation you can switch off anxiety.

From there, in therapy, we work to examine the reasons behind the negative thought patterns in the first place. Using a selection of techniques and psychological interventions, often with hypnosis, a change happens.

So, if I was asked to give you one thing that troubles the mental health of Bolton, I would say anxiety underpins most issues.

My own experience with panic attacks and anxiety is what led me to learn to help others. Now I specialise in anxiety and offer therapy face to face and online, partnering with some charities to improve reach.

I’ll keep you posted as to how things develop.

Best

Stuart

 

 

 

 

self-esteem

Happiness

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Happiness comes in so many different guises that its really difficult to pin down exactly what makes up happy.

Unhappiness, well we know this immediately. We know what it looks and feels like. We know when it has us in it’s grasp.

Studies show that happiness has little to do with our own life circumstances. This is because happiness is mainly under our control. We synthesise it ourselves. So we either create it or we don’t.

Happiness is a product of our outlook on life.

Happiness – Learn What Makes You Happy

Discovering what works for you is of the utmost importance! Making happiness for yourself is good for your health as well as your performance in all areas of life. 

Here are just a few points, they may seem glaringly obvious but it’s surprising how much difference each one can make to our general happiness.

Exercise (I know I’ve been here before but it’s so important!) 

Movement, even a ten minute walk, lifts the mood and reduces anxiety, it is good for your head as well as your body.   

Maintaining your personal values.

Heeding your moral compass and standing your ground, in all of your relationships will therefore prevent feelings of regret and dissatisfaction.

Don’t worry about things beyond your control. There is a huge difference between being informed about/understanding world events and worrying about them. 

Sleeping well. The restorative power of sleep is well documented. We all know how lacklustre we feel if we don’t have enough sleep. 

When you’re asleep your brain literally detoxes and  recharges itself after the day’s activities. 

Not making sleep a priority means stress hormone levels rise and energy, motivation and memory all reduce. 

Improve your emotional intelligence.

Happy people do tend to have emotional intelligence as part of their skill set. Here’s a great link showing the importance of EI. 

Believe in the future.

Collect happiness memories but don’t fall into the trap of magnifying past pleasures so much that the present feels poor. Don’t lose faith in the promise of the future, you can out perform past experiences and as a result be happier.

Believe that the best is yet to come. 

Future Anxiety

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Future Anxiety – do you live in the future?

I do. Sometimes. We all do, sometimes.

I used to live there much more, with all of the things I would have as well as all the places I would visit, the houses I would live in. There was a big long list in my head. 

I was very ambitious; I still am truth be told, but I had a slowly dawning realisation that I was almost solely focused on the future.

What I would do there? What things would I have there? 

The more plans I made and goals I set, I realised that my overall feeling was future anxiety:

This is future anxiety – ‘Today, this hour, this minute, is not good enough. I have none of the things I want and am working towards, therefore I’m not happy. Also I won’t be happy until I achieve a long (and possibly never ending) list of ‘wants’

You can see that I was blind to everything that I already have.

Can we be happy with what we already have?

Making a conscious effort in addition to realise just how beautiful life already is, bringing awareness to the ‘little things’ helped me become happier.

“Five Minutes to Happiness” (Maxwell Maltz) was first published in 1962. A book written to help us learn the art of being happy.

Since then, many pages have been written about how we can be happier.  

The main gist is focusing on the good stuff, appreciating that which you have and being grateful for it. 

Making a list of just five things you’re grateful for may seem an odd way to help future anxiety. It’s not about what’s on the list, don’t judge yourself. It could be chocolate ice-cream, it could also be knowing that you’re family is fit and well. 

Just come up with five things

A nice meal maybe – it might’ve been a great salad or an enormous burger- remember not to judge.

No rain today.

Walking through the park first thing this morning perhaps.

Meeting a friend, for a particularly great cup of coffee.

Your health – even if you have a bad cold, perhaps you can be grateful that it’s not worse!

In addition, studies have shown that after making a nightly list for just one week happiness grows.

By doing this small, simple exercise you are retraining your brain to notice the good things, the positives. 

You start to look out for them as well as register them when they happen. 

Then you can enjoy and appreciate them all over again when you add them to your list. 

Caffeine panic

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Caffeine panic – about 10 years ago now I cut caffeine from my diet.

Apart from a three day headache there seemed little effect at the time but I did it because I believed it would make things calmer in the long run, and on reflection, it did.

Although I can’t remember the hour or the day things felt different, they do.

It’s conspicuous by its absence caffeine.

Most people ingest a couple of hundred milligrams of this stimulant each day. The jury is out on what are the best levels, but as with many things, I think it depends on the individual.

For the anxious, it can make things a lot worse, and the anxious individual’s sensitivity is heightened.

This happens because caffeine mimics panic symptoms, it can make you jittery, nervous, filled with dread, irritable and restless. Caffeine can actually induce panic attacks.

Caffeine panic – It was this feeling of empty uneasiness and restlessness that I wondered about, and what had been causing it.

That’s the feeling that years later I no longer carry around with me.

Some symptoms of a Panic Attack include sweating, fast or irregular heartbeat, difficulty breathing, digestive issues. Also, it can bring on a feeling of dread, unreality, pins and needles, even chest pain. (APA, 2014)

Guess what? Caffeine can cause fast or irregular heartbeat, diarrhoea, racing thoughts, fast breathing, nausea, sweating… you get the picture, I’m sure.

Caffeine stimulates the central nervous system, the most commonly used psychoactive drug in the world. This is why we pay so much for it in Starbucks. It makes you alert, keeps you awake.

It can be natural or synthetic and is found in some unlikely foods and drinks, so if you are worried about caffeine panic and are anxious, then perhaps look at your consumption of chocolate, coffee, cola, tea and medicines and start to see where it is (Lucozade anyone?).

Are you struggling with anxiety, panic or stress levels?

Maybe have a look at whether that pick-me-up little helper is actually a part of the issue