Category Archives: Hypnosis

Magic wands for change

I start a new series of hypnosis workshops in October, and it’s been fun to prepare the new classes and get ready for the ones I’ve been doing for years.  In fact, I’ve been working with people who struggle with weight issues for 10 years now, and I have learned so much from the people who have chosen to share their process with me. It’s a complex issue—so personal, and yet affected by so many family, or social, or cultural, or economic influences. I have so much gratitude for the years of learning from this work, and so much respect for the people involved.

Because it is such a complex issue, many people find themselves hopeless or overwhelmed, even though they would like to be able to do something to help themselves. And it’s hard to pick out the 1 thing that could help everyone who wants to do something about the problem. Everyone is different, and my personal magic wand might be just an ugly old twig to the next person.

But I do have a few magic wands to recommend, nonetheless. There’s a selection process, of course, since we are each unique, and when it comes to magic, it’s not one size fits all. It’s more like this: which one makes us feel strong, and helps us accept ourselves, just as we are—because that’s what it takes to fight the forces (personal, family, social, etc.) that contribute to feelings of hopelessness or overwhelm.

It’s a tall order, but fortunately we don’t have to make the choice blindly. A little bit of self-reflection can point us in the right direction. When we know what truly matters to us—our values—it’s easier to make the right choice. Besides, these are simple things; if you can’t decide, you could try them all and see what feels good.

Here are the magic wands I recommend—and by magic wand, I mean one thing—one small thing—that just about anyone can do just about any time, to start making progress on the path to a more healthy way of spending our days. The 3 magic wands below are listed in an order that matters to me, but the first one would not necessarily be the right first one for you.

Magic wand 1: Moving more.

Maybe that’s a goal of walking 10 minutes a day to start. (Or depending where you’re starting from, walking 20 minutes each day or more.) Maybe it’s dancing at the sink while you’re doing dishes. Maybe it’s stretching every time you get out of a chair. Maybe it’s taking a yoga class, or doing chair tai chi at the library. You get the drift: whatever you can reliably do and feel good doing.

Magic wand 2: Practicing gratitude.

This is about looking for something to be grateful for, maybe just one thing every day. Maybe you keep a journal or maybe you just stop and think about it at least once a day. Maybe you get more creative and decide it has to be something new and different every day, or set timers during the day.

Magic wand 3: Meditation.

Maybe you start with a 10-minute guided meditation from the internet, or maybe take a class or join a group, working up to your own daily practice. For me it’s mindfulness meditation, but there are lots of options out there.

Of course, there’s also nothing wrong with doing all three, or more. In fact, for some folks, at certain times, diving into a completely new lifestyle can be exhilarating and ultimately the right first step. (Perhaps this approach should be magic wand number 4.)

These sound like small things (except #4). And they are small, and they are simple, but they are also powerful. Somehow—and this is why I call them magic, because I don’t know how it works—these small things can each lead us to recognize that we do have the power to affect how we live our lives, and that is the true beginning of making change. 

Right now I’m grateful that I get to do this work, and looking forward to new classes, and people on the path to change.

New classes: on transforming stress, and dealing with pain

Two new classes this Fall quarter at Whatcom Community College, one on the new science of stress, and another on dealing with pain. 

Want to transform your relationship with stress? The new science on stress validates the power of our minds over the way we experience stressful events. On Thursday October 12th, I’ll present some of the myths and the new science about stress, and we’ll discuss the ways we typically react when we experience stress. We’ll also learn some simple ways to mitigate the harmful effects and boost the positives—and contrary to what we’ve been told, there are many positives that come out of stressful times.

Occasional or chronic pain is a reality for most of us at one time or another, and yet most pain medicines are problematic when used regularly—in fact, there is no cure for chronic pain. Typical common causes for pain include headaches, low back pain, nerve damage, recovery from surgery or other medical treatment, and other disabilities. Any of these can affect quality of life, including things like getting the sleep or activity we need to stay positive and healthy.

Hypnosis is a proven method for mitigating or reducing pain, and hypnosis has no side effects other than relaxation. In this class on October 26th, you’ll learn how, by practicing at home, you can use hypnosis to get more control over pain and its effects.

Register for either class at Whatcom Community College, by email, or by phone at 360-383-3200.

And by all means contact me with any questions about either of these new classes.

Learning patience and persistence from a large pile of heavy rocks

Last week I mentioned the adventures with heavy rocks that resulted in me spending too much sedentary time contemplating the effects of inflammation. (I’m doing well now, and I’m learning good stuff from a wonderful PT, so the outlook is much much brighter.)

Now I have a routine for strengthening my back and getting more flexible, so that I can get back to the yard project I wanted to do this summer—which leads me to the subject of motivation.

I’m the kind who does the exercises until I don’t hurt anymore, which has always seemed like a reasonable way to deal with aches and pains. But now I’m seeing that it really isn’t that simple—or at least not so simple as it seemed when I was much younger.

The reality is that if I want to do the yard project, I need a greater level of fitness than I’ve enjoyed in a long time. I won’t be able to finish it unless I get stronger, and getting stronger before the summer’s gone means I need to raise the priority—the exercises  and stretches need to happen every day. I know myself well enough to admit that won’t happen unless I make a routine, linking the physical therapy exercises with something I’m already reliably doing.

Although I say “every day,” and mean it, I also know it’s not a realistic expectation. Life regularly gets in the way of my plans, so I have to recognize and prepare for interruptions—that way I’m more likely to relax and enjoy the distractions, knowing I’ll be able to get back to the routine next day. In this case, my plan is, if I can’t do all the exercises, I will at least do the stretches—and it doesn’t matter when during the day I do them. And since I know life will interfere, I’m more focused on getting the work done on the days it’s easy to keep to the schedule. 

Here’s an outline of the basic idea:

  • Have a goal:  Get fit for yard project
  • Have a plan for daily work: Right now that’s about 25 minutes of exercises and stretches
  • Have a plan for when I can’t (or choose not to) do the work: Do the stretches and skip the harder stuff
  • Have a plan for getting back into the work after a day off: Raise it in the priorities for the day, and/or Enlist helpers to remind me, and/or Use a calendar to mark each day’s effort for a visual reminder 

This last one is more detailed, I think because at this stage I’m still fighting my tendency to see yesterday’s decision not to do the hard stuff as a failure on my part. Even though I know this tendency isn’t helpful, it’s a hard thought-habit to break. So I don’t want to feed it; instead I want the alternative of a reasonable response to those normal days when Plan A doesn’t work.

Another effect of this approach is that by recognizing the obstacles (including the emotional one of feeling shame when I miss a day), and making a plan for dealing with them, it’s easier to follow through. As a result, I become more patient with myself, and thereby more confident that I can make good progress toward my goal.

When I do my early morning routine self-hypnosis, my plan for the day includes doing the PT exercises, too. It all helps.

Fighting inflammation

In the aftermath of a overly ambitious attempt to move a large quantity of heavy rocks in a short amount of time, I’ve spent much of the last week thinking about inflammation, while being careful not to move very much, or very quickly.

Fortunately, the June 17 issue of New Scientist arrived with an article about inflammation:  what it is, why it’s a problem, and why nothing we usually try can fix it. Fascinating.

The article gives an overview of how inflammation works, as our natural response to injury or infection, or stress. The short version is that the symptoms of inflammation are the product of our immune system at work. But the system isn’t working as well as it should for more and more people, especially anyone who carries around more body fat, has type 2 diabetes, eats a lot of sugar, or has an autoimmune disease. What happens is that the system ramps up, but the natural process is designed to ramp down after its work is done, and for many, this step doesn’t happen.

However, inflammation that occurs as part of the body’s response to exercise—a good run, for example—does still seem to work just fine. The molecule that summons the immune response also summons the next wave of chemicals, called resolvins, that trigger the liver to clean up, reducing inflammation in turn. 

The amount of fat we carry affects inflammation levels because cytokines—the signaling cells that are released by stress, injury, or infection—are stored in body fat; the more fat we have, the more extreme our inflammation response. Also, when there’s a lot of body fat, the cytokines are more likely to leak into surrounding tissue, triggering the inflammation response.

Why is it a big deal that the inflammation response is active when it’s not needed? Cold symptoms are produced by the body’s attempts to deal with the virus. If the inflammation persists, the symptoms persist. That’s the simplest effect. Longterm, chronic inflammation has been linked with more serious effects: persistent infections, depression, and cardiovascular disease.

This is a very incomplete picture of what is doubtless a much more complicated issue—as new research comes along, there will likely be more and more theories about how and why inflammation acts as it does. But for now, this new knowledge doesn’t answer the question of “how do I deal with the aches and pains, the fatigue, or the high blood sugars related to chronic inflammation?”

But the article does give us a place to start. We can make sure our bodies get what they need to support a healthy inflammation cycle. (Of course, the first step should include talking to your doctor about this information and how it may affect you.)

We might as well start with the easiest thing first, and then find ways to add in the rest of the list, one step at a time:

  • Take a daily low-dose aspirin, if your doctor agrees it’s a good fit for you. It could protect your cardiovascular system, and aspirin is the one over-the-counter anti-inflammatory that doesn’t inhibit the production of resolvins.
  • Stretch—this doesn’t have to be hard. By all means, take a yoga class. But if you’re not a budding yogi or yogini, why not just stretch whenever you get up from a chair during the day?
  • Eat foods with omega-3 fats. There’s some discussion about what kinds we metabolize most effectively, but let’s just do the best we can with what’s available to us.
  • Get some physical activity—it stimulates production of anti-inflammatory chemicals, and cues the liver to metabolize fat. As little as 20 minutes has a beneficial effect.
  • Get motivated to keep fat below about 25-30% of body weight—a certain amount is protective, but more than about 25-30% body weight provides a lot of storage for the cytokines that fire up inflammation.

What’s really significant about this research is not that it reveals the workings of inflammation—this is just the beginning. It’s that it tells us what we can do about inflammation with the choices we make on a daily basis—it’s the usual suspects, the things we already know support all-round better health.  And it’s motivation to keep on that path. 

If you are fighting your own personal battle against inflammation, a step you might find helpful is to use this list as a focus for a morning self-hypnosis session, just to affirm your intention to be good to your body each day.  Also, since the immune system generally responds really well to hypnosis, why not include suggestions to calm the inflammation response?

Using mindfulness with difficult emotions

When I first began to get a handle on my own issues with weight, one of the great tools I found was Jan Chozen Bays’ book Mindful Eating. I’ve used it ever since in my classes and with individuals—if you haven’t looked at it, do. (It’s available at the Bellingham Public Library, in case you’re in my area.) That led me to my own meditation practice, and to discovering other writers in the field, like Tara Brach, a meditation teacher and writer I admire, and Rick Hansen, a research psychologist and also a meditator and writer.

(At this point I doubt I’ll ever be a good meditator, but I am a meditator, and I think for me perhaps the whole point is being a bad meditator. Paradoxically, it means I’m doing something right, when I’m aware of my thoughts and feelings straying from whatever I’m focusing on.)

Rick Hansen wrote Buddha’s Brain, and Hardwiring Happiness, both worth reading. But it’s Hardwiring Happiness, with its focus on our ability to develop or strengthen positivity as a personality trait that led me to a powerful insight that’s helped me with lots of other issues or situations.

I think we all have a resistance to feeling difficult emotions—it seems natural to me that we don’t want to feel fear or grief or rejection, among others. But the cost of being unwilling to face and feel those emotions can be pretty high in terms of our own growth and wellbeing. Think of the lost opportunities when we make a decision or act from our desire to avoid being uncomfortable, for example. Some of life’s most powerful moments can arise from difficult situations, after all.

In Hardwiring Happiness, Hansen offers techniques for facing those difficult emotions; one of the techniques he suggests is practicing strengthening our connection with the most positive emotions we’ve experienced, and then, when we’re ready to, allowing ourselves to feel both a positive and a difficult emotion at the same time. (It makes sense, doesn’t it, that we can and do feel more than one thing at a time?) The positive sensations become a kind of buffer against the  negative impact of the difficult ones.

I’ve used the technique this way: dwelling on the sensations associated with feeling loved and supported when I am also feeling stress and fear over an upcoming event. When I do this, I am able to bring the stress reaction under control, in a sense, as I remind myself that I am as prepared as I need to be for whatever’s coming. It allows me to see the stress reaction as a natural and possibly (on my good days!) even a beneficial force in a new situation.

Which reminds me—I’ll be doing two new workshops this coming fall at Whatcom Community College: one for dealing with chronic pain, and the other for transforming our experience with stress—and yes, we’ll be talking more about mindfulness (as well as self-hypnosis) in those contexts. I’ll post details as they become available. 

Positivity skills worth learning

Science Daily is a great resource if you’re interested in what’s happening in the world of science. I just read about a study at Northwestern University, part of a larger study by Judith Moskowitz on teaching positivity skills to enhance the experience of people dealing with illness or other high stressors. This study compared the benefits of teaching these kinds of skills versus prescribing (or increasing) anti-depressants for 159 patients recently diagnosed with HIV. About 17% of these patients were already on antidepressants.

Half the participants took 5 weekly classes focusing on eight positivity skills. After 15 months, the rate of antidepressant use had not changed in the group learning to cultivate feeling calm, happy, and satisfied, and 91% of them showed a reduction of the virus in their blood, compared with 76% in the control group, more of whom were then using antidepressants (35%).

Here’s the report’s description of the 8 skills they learned to practice:

  • Recognizing a positive event each day
  • Savoring that positive event and logging it in a journal or telling someone about it
  • Starting a daily gratitude journal
  • Noting a recent use of a personal strength
  • Setting an attainable goal each day and noting progress
  • Reporting a relatively minor stressor each day, then listing possible ways to reframe the event positively
  • Practicing a small act of kindness each day
  • Practicing mindfulness with a daily 10-minute breathing exercise, concentrating on the breath

Reading this, I’m reminded, once again, that there is a direct connection between active positivity and immune system function, and that we can support our own wellbeing—even when dealing with illness or other difficult stressors—with small daily actions.

Update: I have been doing a brief (10 minutes at most) self-hypnosis session in the mornings to remind myself of what I need to focus on–it helps with motivation, I find. Since I read about this study last week, I’ve been including using this list with a daily journal. It’s been great, although full of unexpected challenges, like focusing on when I’ve used personal strengths. One that I particularly appreciated is the reminder to be thoughtful about stressors; it feels really good when something difficult comes up to be able to view it in a positive way, instead of just trying to forget it as soon as possible.

Judith Moskowitz, the study’s author, is also doing the same work with diabetes patients, women with breast cancer, and caregivers of dementia patients. I imagine aspects of this could be helpful for people living with dementia as well.

An additional resource is a book I often recommend in my classes: Hardwiring Happiness by Rick Hanson. He’s a well-known psychologist and long-time meditator, and the author of Buddha’s Brain, about the neuroscience behind the effects of meditation on the brain. Hardwiring Happiness helped me make a breakthrough in realizing that I can move beyond my innate “negativity bias,” and giving me practical tools for developing and strengthening a more positive frame of mind.

Can anyone be hypnotized?

I hear people say they can’t be hypnotized, but in my ten years of practice, I have yet to meet anyone who really can’t. Sure, some people take to it more easily than others, but isn’t that true of any skill we learn how to do? We get better at things through practice.

Some practitioners use a “hypnotizability scale” to determine how easily hypnotized their clients are. I don’t, because it doesn’t really make any difference to me how easily my clients go into trance, or how deeply into trance they are able to go. The value of the hypnotic state can’t be measured by how deep the trance is.

Here’s a definition of hypnosis, just to make sure we’re starting on the same page: it’s a natural state of deep relaxation and intense focus, or concentration. (It’s really very simple, even though attempts to explain what’s happening in the brain can get pretty complicated.)

The first benefit of this hypnotic state is being able to experience such a deep relaxation. If we do nothing else during a hypnosis session, I guarantee that we will feel the benefit. How often do we normally allow ourselves to relax deeply? Or how often do we take the time for it? The time we spend distracting ourselves from the cares of our day doesn’t have the same effect, though it can be pleasant.

The benefits of the relaxation itself—the side effects of hypnosis—are powerful. They include measurable things like changes in blood pressure or blood sugar readings, as well as less quantifiable things like a positive mood boost or a sense of increased energy, or being able to get better sleep.

Those side effects are reason enough to give yourself some time in hypnosis every day. If you know anyone who could use a boost in this way, let them know I have a class in Self Hypnosis on April 13 at Whatcom Community College. Here’s a link to the registration page.

The placebo effect–an update

I’m fascinated by the placebo effect, and hypnosis as a way of activating it, so I was particularly interested in reading about some of the current research in Cure, A Journey Into the Science of Mind Over Body, by British science writer Jo Marchant.

But first I should clarify what a placebo is. Here’s a very mainstream definition from Dictionary.com: “an inactive substance or other sham form of therapy administered to a patient usually to compare its effects with those of a real drug or treatment, but sometimes for the psychological benefit to the patient through his believing he is receiving treatment.”

Here it is in black and white, the prevailing assumption that physical ailments require dosing with a “real” medical treatment, and that “psychological” benefits from “sham” treatments affect the mind but not the body.

To me, the word “placebo” instead refers to the mind’s ability to activate the body’s natural healing abilities, including, for example, the immune system. This explanation makes so much more sense when I think about the way we experience everything in this life through the dual lens of our bodies’ experiences and our minds’ interpretations of those experiences.

Cure is a fascinating look at some of the cutting edge research into the interaction between our thoughts and our physical experience. In particular, the meaning, or value, we find in the experience or the treatment makes the treatment more powerful, and more likely to result in either a cure or a lessening of symptoms.

In some cases, the mind-body connection changes both our experience of our physical state and changes the underlying condition, as in IBS, for example, which responds well to hypnosis. In other cases, although the symptoms get better, the underlying condition stays the same. For example, the pain we experience from a slipped disk becomes less severe when we use hypnosis, although the damage from the disc injury is unchanged.

I loved the book—available at the Bellingham Public Library—and its thorough discussion of the current research that’s challenging the old model of a separate, mechanical physical experience and a separate psychological experience of the mind. I recommend it.

A week off, thanks to the snow . . .

Here in Bellingham, it feels as if we are newly released from a snowy dream of real winter, back into our normal February transition from the cold and wet winter mode to the slightly less cold but even wetter spring mode. Some years it’s hard to notice the transition unless we make a point of getting outside everyday—but this year Winter has been unmistakable.

It’s been interesting, this past week—with kids out of school and the usual (for here) snow-related halt to normal activity. No class, for example, for the newest group doing the Weight Control with Hypnosis class this last Wednesday at Whatcom Community College, and I confess I missed it. I really like getting to know the people who’ve chosen to try something new in the interests of their own health and wellbeing, and I love being part of the process as we all get to know, understand, and help each other with our separate and shared concerns.

These classes ask people to try new things—new ways of thinking and acting—and it’s not always comfortable or easy. Lately I’ve come to think of it as a learning process, more than anything else. We’re using our good minds, and hearts, our powers of attention and creativity, and all the other tools we’ve developed over the years, to study and learn how we can get from where we are now, to where we want to be, to where we belong, as healthy as it’s possible for us to be.

It can take a lot of energy and time and thought, this project—this process—of identifying what we need to change to bring ourselves back into a healthy relationship with food and activity. The process is full of surprises, and fortunately it has enormous rewards. Some of those rewards comes from being able to share the process with each other, to support each other, and it may also be the most powerful thing we do, not just for each other, but for ourselves. The compassion we give each other—and ourselves—counteracts so many of the negative effects of our stressful lives and gives us energy we need to stay positive and focused on our goals.

Weight loss goals that matter

Last night was our monthly drop-in-for-a-refresher meeting, open to anyone who’s taken the hypnosis for weight control classes that I lead at Whatcom Community College. Some of the regulars have their own names for it. I’ve heard “brainwashing,” and “tune up,” for example.

It’s always fun for me to see who comes—it could be someone who took the classes years ago and wants a refresher before an event like a holiday or a trip. Or it could be a few of the regulars, and that’s always cozy. Every once in a while it’s a bigger group, and it gets a little cramped, and that’s fine too. I look forward to this every month.

We talk about how things are going—it’s usually a mixed bag, of course, just like everything else in life. And then I lead a hypnosis session focused on whatever concerns are highlighted.

Last night was nice—just two good friends sharing updates and challenges. The highlight for me, though, came after, as we were all walking to the door. One friend said, “I have a goal.” Her goal is an adventure, not a set of numbers. It’s a fun adventure, to be shared at a date in the future, as a celebration. (I’d give the details, but it’s not my story to share, and if I’d thought of this last night, I would have asked her permission to give those details, but since I didn’t, I won’t.)

But I loved it! So many of us focus on the numbers, and that can be a real source of stress, especially when it’s a set of numbers that’s tormented us in the past. How much better to focus on something that has its own meaning. Meaning that is much more personal—an activity that’s been out of reach in the past, that can be shared with the people we love, who love us. It’s exciting to think about this kind of goal—it’s really about growing into the person we have the potential to be—and bringing our friends and family along for the ride.