Stress Reduction Techniques

Impact of Stress

Stress Reduction Techniques – Easy Things You Can Do

Implementing stress reduction techniques are critical to our happiness and creating a peaceful and enjoyable lifestyle in this stressful hi-tech, demanding world we live in.  There are many ways to combat stress, some of which we have highlighted to help guide you to a state where you can get past the limiting, destructive forces of stress and anxiety.

Take Action on Stress:

  • Ask yourself “Am I stressed, or am I in denial?”
  • Make a mindful decision to act upon your situation
  • Knowing an unpleasant situation is going to change, will immediately make you feel better
  • Stress reduction techniques allow the body to regenerate balance in your cells, body, and mind

Learn to Use Your Body’s Feedback:

  • Think of a secret experience or place that you can visualize, whenever you wish to relax.
  • Find a vision that will allow you to shed all stress from your body
  • Generate positive thoughts in your mind
  • Initiate a physical action such as deep breathing that brings you peace and calm.

Make Exercise Fun:

  • Don’t overlook the emotional and psychological benefits of regular exercise.
  • Giving yourself a break to do something enjoyable will make you feel great.
  • If you’re unsure whether to work out or not, just remind yourself of how you will feel, after your exercise routine.

Deep Breathing:

  • Practice deep breathing to re-energize and rejuvenate your mind and body.
  • These simple stress-reduction techniques release hormones which influence your mood and produce an extra relaxed and favorable mindset while releasing physical tension from the muscles.

Begin the Day Prepared

  • Prepare for the coming day, the evening before
  • Start the day early in an unhurried organized way
  • Start the day with confidence and stick to your agenda

Take a Step Back

  • Walk away from stressful situations, and find a peaceful place, to sit and take stock of the situation.
  • Do a deep breathing routine and envision yourself far away from the stress, in a special place
  • You may choose a deserted beach or a forest trail, whatever is serenity to you.

Modify Your Own Issues

  • Change those stressful variables, which you can
  • Strengthen your ability to deal with the issues you can not transform
  • Be innovative, find concessions, examine and reframe problems to create win-win outcomes

Adopt An Exercise Routine

  • Physical workout enhances both the physical and mental health
  • It will make you feel much better about yourself
  • Feeling healthy generates increased self-confidence and self-image
  • When self-confidence and esteem are raised we feel far more positive about ourselves

Hypnosis and Guided Meditation

  • Guided Meditation utilizes the same induction methods as hypnosis
  • In fact, many of our life experiences are done in trance-like states that we put ourselves in throughout the day.
  • Daydreaming, becoming engrossed in a movie or book, driving a car and not remembering where or how you got to where you are … all of these are examples of hypnotic trance.
  • Hypnotherapy or guided meditation are excellent ways to obtain release from tension and stress.
  • These are perfectly natural stress reduction techniques, without using chemicals or drugs of any kind
  • Your body already contains the natural hormones and chemicals which it needs to create calm
  • Your body is flooded with a pure, cleansing and relaxing state of calm, peace and joy

Have a Positive Outlook

  • Expect things to go right
  • Expect individuals to be great
  • You will likely discover that’s exactly what takes place!

Place Emphasis on Quality

  • Focus on your tasks and do them well
  • Concentrate on the work at hand
  • Forget whatever else you have to do.

Do Not Depend on Your Memory

  • Record visits
  • Create to-do lists
  • Write down instructions
  • Produce order from mayhem

Tension Affects the Whole Person

  • Body
  • Mind
  • Feelings
  • Habits

All aspects of our lives are impacted by stress and tension.

Simple, repetitive activities can alleviate these feelings and generate overall calm and peacefulness.

Seek Professional Assistance

  • A professional hypnotherapist can provide specific services focused on your personal stress-triggers, often they are not what you think, but the result of a learned “truth” from childhood
  • Hypnosis is by far the most effective stress reduction technique
  • Hypnotherapy has been proven, in controlled studies, to be more effective than medications and other counseling services
  • Past events can influence your current thinking and cause uncontrolled anxiety and tension in our day to day lives
  • Hypnotherapy can eliminate those influences and replace them with positive feelings
  • Most professional hypnotherapists will offer you an opportunity to learn self-hypnosis, so you can reinforce and strengthen your resolve

Do Something Exciting

  • Get away from it all, even if it’s just for one day
  • Go to a concert or event that you will enjoy
  • Take regular weekend breaks where you can leave your work behind
  • Force yourself to book a vacation annually
  • Engage in activities away from computer and mobile phones, to recharge your own batteries
  • Local day trips can be very therapeutic, you do not have to travel around the world to exotic destinations

Write it Down.

  • Do a “brain dump” in writing, about your feelings and issues
  • Don’t worry about format, grammar or structure just get your thoughts on paper without filtering or overthinking them (or computer)
  • Ask yourself WHY you feel or react or see things that way
  • Keep asking WHY, until you discover the root issue or problem
  • Begin to look at your true thoughts, feelings, and sensations objectively
  • Look at these problems, without emotion, and identify what needs to change
  • Create a master plan, timeline, and goals
  • Put them into action and settle all of your issues

Speak With Someone You Can Trust

  • Talking it over with a friend, spouse or partner who is willing to listen, can help to de-clutter the mind and allow you to clarify your feelings
  • Talking about an issue will allow you to see it more objectively, and help you to plan suitable action to soothe tension
  • If you don’t have anyone you can trust completely, create a recording of yourself on your mobile phone while out walking or sitting at the beach or park
  • Play it back and analyze your comments objectively
  • Listen to it more than once to ensure you do not miss any subtle comments which might be a clue to the root issue

Discover How to be Forgiving

  • Most people are functioning at the most effective level they can
  • Discover a way to be forgiving and understanding
  • People make mistakes, and like you, need understanding and acceptance of their imperfections
  • Forgiveness will generate good feelings within you as you release that negative influence from your mind

Quit Procrastinating

  • Remove procrastination from your life
  • It is a significant contributor to stress
  • Do not put tasks off until tomorrow
  • Do things today
  • Adopt a”DO IT NOW” attitude

Learn to Say “NO”

  • Change your dynamics
  • Enable yourself to express your feelings
  • Act the way you want to
  • Learn to be assertive in difficult situations
  • Imagine how liberating that will make you feel

Manage Your Time – Be Organized

  • Plan and record your time
  • Plan and arrange your life
  • Offer yourself more space and opportunity
  • Take time to Prepare
  • Trust the process
  • Establish an agenda
  • Don’t waste time stressing about things over which you have no control

Don’t be Late

  • Give yourself more time to do tasks
  • Do not put yourself in a situation where you are pressed to perform
  • Wake up a little earlier
  • Leave a little earlier for appointments
  • Never leave tasks to the last moment.

Break tasks into smaller pieces.

  • Separate tasks into smaller pieces
  • Determine exactly what is causing trouble
  • Separate problems causing you stress and anxiety into smaller more manageable components

Permit Yourself Some Personal Time

Each day, ensure you set aside an exclusive time for YOU to experience tranquility, quiet as well as contemplation.

  • Guided Meditation – recorded or live sessions with a professional will create an amazing state of relaxation
  • Visualization – the imagination is a calming and peaceful refuge
  • Meditation – generate tranquility in your life from within
  • Muscle Relaxation – generate deep relaxation, loosening up those muscles
  • Massage therapy – muscle relaxation through physical massage by a professional, friend or life partner
  • Aromatherapy – pamper yourself with the aromas of essential oils
  • Positive Affirmations – repeat phrases regularly, multiple times a day, to embed positive affirmations in your mind
  • Yoga – participate in a blend of reflection as well as gentle activity and stretching
  • Shiatsu – harmonizing as well as deeply relaxing
  • Hot Water – enjoy a hot shower or take a bath, relax and let your mind wander
  • Daydream – allow your mind to imagine and dream, accessing the subconscious, enjoying the peace and serenity
  • Romance or Intimacy – enjoy a close intimate moment, before going to sleep, even a hug or prayer will help
  • Eat Healthily – take time to eat healthy foods and enjoy your meals
  • Digest Properly – consuming food gradually to promote digestion, and rest after your meal
  • Sufficient Sleep – make sure you get enough sleep.
  • Awaken Refreshed – proper sleep should result in waking with energy to function throughout the day
  • Reduce Caffeine – cut down on the amount of coffee and tea consumed during the day
  • Eat Breakfast – a morning meal to kick-start your day is essential
  • Nourishment – good nourishment will improve your resistance to illness and reduce tension
  • Live in the Moment- take pleasure in the events that occur throughout your day
  • Laugh – find something that makes you grin or laugh out loud
  • Laughter – a great stress-buster because it’s hard to be distressed while you’re having a good time!

Do your study, and try some of these stress reduction techniques … find the activity/therapy which is ideal for you.

Keep in mind,

Enjoy life to its fullest, take time EVERY DAY to do something that YOU take pleasure in!

Nine Business Building Tips for Entrepreneurs

Success Hypnosis

Entrepreneur’s Guide to improve their results

1. Leverage your time and resources!

  • If your “To Do List” has more tasks, than you can possibly complete, within a reasonable length of time, you need to delegate some of the work to others
  • You may be holding your business back by not getting those tasks done promptly
  • The number one priority, is to maintain your health
  • Without good health, nothing else matters
  • Getting balance in your life is essential to achieve and maintain good health
  • You may find yourself exhausted, stressed and with out enough free time to do anything outside of your business
  • You will quickly reach the point where you burn out or become ill because you are demanding too much from yourself
  • You must find balance between work and play and family
  • Many entrepreneurs are reluctant to turn over key duties to others, as they fear a loss of control, or worry the task will not be completed properly
  • Carefully explaining the task to your assistant will normally be all that is required
  • If you don’t have an assistant, search for a Virtual Assistant online, there are many companies online, which provide recruitment services, or assist in matching workers to businesses seeking help
  • Be sure to clearly communicate the tasks, objectives and deadlines, and avoid micromanaging the assistant.
  • Most Virtual Assistants online, have done this many times and know what is required, they just need to know what it is you want or need.

2. Managing Cash Flow

  • If you are an operator of a small business which sells goods or services, you know the importance of managing your cash flow
  • Often individuals will start a business expecting instant returns on a small investment
  • They often fail, because they are not equipped financially, emotionally or are unfamiliar with the requirements to succeed
  • Often online entrepreneurs are attracted to offers of instant rewards, bonuses and exaggerated income claims, only to find out the reality is much different
  • Over 95% of those who join a Multi-Live Marketing (MLM) program will fail, many in the first few months
  • Make sure you always maintain a cash reserve to cover your own expenses, cost of inventory and supplies for at least three months
  • Studies have determined, most small business failures, result from lack of cash flow management
  • Planning your requirements in advance will avoid a sudden need to borrow or seek sources of funds when cash flow is low
  • It is essential to have sufficient cash resources to meet unexpected needs which may arise

3. Improve your Website / Blog Content Strategy

  • Make sure your blog, and/or website, has been updated recently and has content that others will see as valuable
  • Your blog should have posts at least once a week to keep viewers interested
  • The secret to on-line success is to consistently provide perceived value, to attract new and returning viewers to your website
  • Ensure your website is mobile-friendly as most traffic comes from mobile devices
  • Failure to address the special needs of mobile users will result in drastically lower traffic and potential customers
  • Review all landing pages and opt-in forms, to ensure they are attractive and up to date
  • Complete the lead generation forms with a new email address and test the links and confirm the autoresponder is sending appropriate email
  • Review your mailing lists and email templates to ensure they are current and all links are working correctly

4. Set fees that reflect your worth

  • If you feel your product or service is undervalued, it likely is
  • An annual review of your fees or product pricing / markups will ensure you are not stuck at a level, which was correct when set, but is now below market
  • Do not be afraid of alienating your customers, while they may not “like” a price increase, most will understand and accept modest changes
  • By reviewing and adjusting each year, you can avoid large increases which may cause some dissatisfaction among your customers
  • Check your local market, and determine what your competitors are charging, not to copy them, but to measure how you fit in the local or online marketplace
  • Even if your fees are higher, the perceived value may justify that
  • Your customers will gladly pay for the value they receive
  • Do not be afraid to charge what your services are worth
  • Consider implementing or updating “packaged services” to generate a higher average sale for your business
  • Often packaged deals will offer a lower per-unit price but generate more revenue, as you are selling a larger volume of services

5. Always stay in learning mode

  • Choose something new to learn in 2018
  • You may want to choose two major learning goals – one personal and one business related
  • Skill building adds a new dimension to your life and will help you to reach and maintain work-life balance
  • Learning and attending seminars or workshops will ensure you get out of your comfort zone and meet new people
  • Be sure to include at least one Marketing Program in your curriculum to keep up to date with what is happening in social media and on the internet
  • You are never too old to learn something new
  • Learning energizes, motivates and generates enthusiasm for life
  • A positive mindset will reflect positively on your business results
  • More energy and a more positive frame of mind is required for success

6. Strategize every week

  • Strategizing and planning are vital components of running a successful, growing business
  • Create an annual plan and revisit it and update quarterly to reflect changes which have occurred in the environment
  • Weekly, short sessions to review and modify your plan for the week will pay huge dividends
  • Simply writing down your goals will help you achieve them
  • Running a small business is very demanding and it’s easy to get buried in the day-to-day operations
  • Strategizing allows you to step back and highlight what worked, what didn’t work, and adjust old goals while setting new ones
  • Rather than focussing on goals from the beginning of the year you are focussed on the tasks that are most needed right now
  • A quarterly review of your overall annual plan is a good idea, so you do not lose site of those larger goals

7. Eliminate what is not working

  • When it is obvious that a strategy is not working do not hang on to it
  • Remove what is not working and move on
  • Eliminate the negative influences and forget them
  • Because you are reviewing what is and is not working on a weekly basis it will be obvious to you what needs to go
  • Maybe your techniques are not producing the level of engagement you expected. Or perhaps a product isn’t selling or the return on a business venture is lower than expected or is losing money
  • Avoid investing a lot of energy into trying to make something work which is not producing
  • Move on
  • Something better will turn up

8. Promote your business consistently

  • Marketing is the lifeblood of your business
  • Failure to pay attention to your marketing plans is a sure way to fail
  • Keep marketing at the top of your To-Do list, time should be spent every single day on marketing
  • To attract new business and to retain your existing customers, you must give marketing a high priority
  • Create a separate marketing plan which includes both local and online markets
  • Establish yourself on Social Media such as Facebook, Twitter and Instagram to engage with people and create relationships which may lead to referrals or new business
  • Create online ads to boost your engagement online using Facebook video ads. They are very inexpensive and will generate traffic and likes on your page
  • Like other people in your niche and engage with people on their websites or groups.
  • Talk to people, help people, offer free advice, provide value
  • Explore all avenues to get exposure for your small business. Join the Chamber of Commerce, join service clubs such as Rotary, offer to do classes or workshops for local organizations, write articles for local newspaper, get listed on business sites to get your name known

9. Enhance your Worldwide Profile

  • Review how your website or social media profiles come up in search engines and compare to your competitors
  • If they are consistently coming up more than your business, you need to act
  • Search engine optimization may help you to choose better key words and to update the meta tags on your content, so the search engines can access and index your site more completely
  • Ensure you have up dated equipment and your website is hosted on a reliable site with 100% up time. Slow sites, especially for mobile devices will result in very low engagement
  • Depending on your niche or service the world is your marketplace. Do not only think of local businesses when doing your planning and strategizing
  • Review new techniques or methods of marketing online. Facebook messenger for example, Stories in Instagram, Live Video in You Tube. Etc.
  • Post video interviews, interesting topics, product ideas, announcements as Video is the most popular of the various content types
  • YouTube and other platforms allow you to post video online and offer it to their millions of viewers

Do not underestimate the value of the Internet to your business – It is unlimited!

Have a great 2018 …

Allan Curtis

How do Post-Hypnotic Suggestions work?

Post Hypnotic Suggestions

Post-Hypnotic Suggestions

Post-hypnotic suggestions are used all the time, in everyday life, for example,  drivers see a red light and stop (usually!).

Post-hypnotic suggestions work by linking two events together like seeing a red light and stopping, hearing a police siren and feeling nervous, or if someone has a phobia of spiders they see a spider and panic.

Generally the stronger the emotion associated with the post-hypnotic suggestion the more powerful it is.

The more ‘normal’ it is the more likely it is to be accepted.

People can easily overrule a post-hypnotic suggestion, when they either don’t want to feel controlled or if the suggestion goes against their beliefs or values or just seems ridiculous.

The context of the suggestion has a large part to play.

For example, if a hypnotist gives the suggestion to go into a trance when they say sleep, this is likely to only work in the therapy room, not if they meet in the street. Or if a stage hypnotist suggests acting like a cow, when they hear a certain word, it will only work in the stage show where the person accepts it is for entertainment and is OK with the situation and willing to follow along for fun.

The suggestions are highly unlikely to be carried out if the subject is uncomfortable with the suggestion or if it was presented to occur in a different context (during a business meeting the next day, for example).

Mental rehearsal is a form of post-hypnotic suggestion. For example, you may have imagined things happening a certain way, in a certain situation, in the future. When that future situation becomes reality it triggers the rest of the suggestion. There is an increased likelihood of carrying out the patterned response, as a template has been created for it in the mind.

Sometimes mental-focus can be centered on just one part of an experience. For example, if someone wants more confidence to speak up in business meetings, it may be necessary to find a trigger at the meeting which will cause the suggestion to take effect. As the meetings may be in different locations the trigger needs to be something that will always be the same at each meeting. 

It is often useful to focus on looking at their watch or phone, to get the feeling of confidence, or looking at their special pen. Perhaps the trigger is as simple as a pressing the index finger against the thumb, whatever trigger that has been linked to confidence in the subconscious.

Hypnosis and Your Subconscious Mind

Natural State

We are all living in a post-hypnotic state, induced in early infancy.

Hypnosis is a totally natural phenomenon, which we experience, every day of our lives, whether we consciously realize it or not.

The conscious mind doesn’t even emerge until we’re about 5-7 years of age, so young children, are learning and developing in a hypnotic state.

Day-dreaming and pretending are common activities, for young children.

They are learning and exploring the mind while in a trance-like state enjoying the feelings generated by unfiltered imagination.

Brainwaves

There are five brainwave frequencies measured by an EEG, however only four brainwave patterns relate to the state of hypnosis.

  • Beta – engaged and focussed state – 15 to 40 cycles per second
  • Alpha – restful state – 9 to 14 cycles per second
  • Theta – deeper hypnotic state (similar to dream cycle of sleep) – 4 to 8 cycles per second
  • Delta – deepest state of hypnosis (similar to deep, dreamless sleep) – 1 to 4 cycles per second 

In hypnosis, a person experiencing a lower brainwave frequency state, will have

  • decreased conscious mind activity
  • increased subconscious receptiveness.

Brain Usage

The left hemisphere of the cerebral cortex is the logical control center of the brain, it operates on deduction, reasoning and convention. The right hemisphere, controls imagination and creativity.

During hypnosis subjects show reduced activity in the left hemisphere of the cerebral cortex, while activity in the right hemisphere often increased. A decrease in left-hemisphere activity during hypnosis indicates the conscious mind influence is reduced. An increase in right-brain activity indicates that the creative, impulsive subconscious mind is taking control.

This supports the belief that hypnotism opens up the subconscious mind in hypnosis.

Emotional Chemicals

The subconscious mind controls the levels and release of the mind chemicals

  • dopamine
  • adrenaline
  • serotonin
  • melatonin
  • cortisol

These chemicals trigger different emotional activities within the four levels of hypnosis. 

When a person is hypnotized, the deeper they are in hypnosis, the closer they are to their emotions and their subconscious mind.

Alternative Medicine?

While some people still consider hypnotherapy to be an alternative medicine, it has actually been used for far longer than any kind of conventional medicine.

Hypnosis was first used by the ancient Egyptians and Greeks over 3000 years ago.

The word hypnosis comes from the Greek God, Hypnos.

In Roman mythology, the God of sleep is Somnus.

State of Physical Relaxation and Focussed Concentration

Hypnosis is not an ‘altered’ state of consciousness, which are often derived from illicit substances or when hallicinating.

Hypnosis is a natural state of physical relaxation and focused concentration, similar to meditation which tends to shift awareness in the direction of sleep, without actually falling asleep. Each night you pass through this state just before you fall asleep.

 

 

What is Hypnosis (Scientific Explanation)?

What is Hypnosis?

By tape-recording the eye motions and comparing them individuals not under hypnosis, researchers have actually discovered evidence that hypnosis involves a heightened state of awareness and focus sometimes referred to as a “Modified State of Consciousness”!

The scientific description of hypnosis has actually avoided scientists for centuries. There is no doubt that individuals can be hypnotized, but nobody understands exactly how this occurs.

When a client is under hypnosis, they can typically imagine detailed visualizations and are open to suggestions and ideas.

The hypnotherapist might plan to help them stop craving cigarettes, have them remember a memory or listen to music that isn’t actually playing. If no instructions are provided, a hypnotized individual will be in a calm state, just like that associated with meditation and will come out of the hypnotic state when they are ready.

Brain Activity

Researchers have actually discovered a method to measure and show there is a state of heightened awareness, by monitoring the eye motions of hypnotized subjects.

Hypnotists believe there is a change in brain activity which alters a person’s state of awareness. It is difficult to prove this however as the brain’s electrical activity will vary substantially from moment to moment during its normal state.

The eyes tell the story

Utilizing three different visual tests, they discovered that while hypnotized, a female subject’s pupils became smaller and she blinked more slowly and up to ten times less often.

Measurements of electrical activity in the subject’s brain also indicated something changed. In three different experiments, researchers found changes they would not expect in a normal brain.

More recent studies are revealing more remarkable proof that there are substantial modifications taking place throughout hypnosis. Decreased brain activity and an overall decrease in stress and anxiety. Work continues in these fields and as more advanced devices appear increasingly more evidence will be collected to reveal the amazing results that can be accomplished with hypnosis.

It was observed that the connections in between the frontal location and the rest of the brain were decreased substantially when the subject was hypnotized. Previously this condition was observed only during sleep.

When focussing her eyes on a new position on a screen, the eyes moved in short jumps, instead of smoothly. While watching a series of moving bars, her eyes made fewer and slower movements back and forth. People have little conscious control over these type of reactions, leading them to consider they were genuine distinctions coming directly from the subconscious.

When a client is under hypnosis, they can normally visualize intricate scenes and are open to recommendations. They also discovered under hypnosis the left or right hemisphere of the brain became more dominant, depending on whether the client was left or right handed. While a bit trickier to interpret, recorded brain measurements support the concept that something very significant special takes place in the mind during hypnosis.

Work continues in these fields and as more sophisticated devices become available more and more proof will be collected to reveal the amazing outcomes that can be attained with hypnosis.

What is Hypnosis (Layman Definition)

Definition of Hypnosis: 

Hypnosis​ is a state of human consciousness involving focused attention and reduced peripheral awareness and an enhanced capacity to respond to suggestion.

The term may also refer to an art, skill, or act of inducing hypnosis.​

Theories explaining what occurs during hypnosis fall into two groups.

  1. Altered state theories see hypnosis as an altered state of mind or trance, marked by a level of awareness different from the ordinary conscious state.
  2. Nonstate theories see hypnosis as a form of imaginative role enactment.​

During hypnosis, a person is said to have heightened focus and concentration.

The person can concentrate intensely on a specific thought or memory, while blocking out sources of distraction.

Hypnotised subjects are said to show an increased response to suggestions.

Hypnosis is usually induced by a procedure known as a hypnotic induction involving a series of preliminary instructions and suggestion.

The use of hypnotism for therapeutic purposes is referred to as “hypnotherapy”, while its use as a form of entertainment for an audience is known as “stage hypnosis”. Stage hypnosis is often performed by mentalists practicing the art form of mentalism.​