Thursday, March 20, 2014

Free online Training in PTSD begins today

www.ptsd.va.gov
Education Series Launches March 20
Every Thursday at 11:30 A.M. EST for Nine Weeks
Presented by the Red Sox Foundation and Massachusetts General Hospital Home Base Program, in collaboration with the VA's National Center for PTSD, this online series is a continuation of the 2012 and 2013 War Zone series that attracted more than 8,700 clinicians nationwide. Of those participants 88% said they know more and feel better prepared to address the mental health needs of veterans returning from Iraq and Afghanistan and their families.

The 2014 From the War Zone to the Home Front series comprises nine free, CME/CE-certified, one-hour educational sessions that can be viewed live or on-demand. Faculty includes renowned national experts from Massachusetts General Hospital, Harvard Medical School, the VA's National Center for PTSD, Dartmouth Medical School, and more. The series contains all-new content on many aspects of working with veterans and their family members, on such topics as
Physical health after deployment (diabetes, cardiac, pain)
Reproductive mental health for female veterans
Complimentary therapy for PTSD and TBI
Veterans on campus
Building resilience in military-connected children and more
Date Created: 03/13/2014
Time to Complete: 9 1-hour trainings
Credits: APA, ACCME, Other Orgs
Skill Level: Basic
Course Series: From the War Zone to the Home Front

Sunday, March 2, 2014

Meditation and Hypnosis

Meditation is a wonderful thing and quite like the experience of hypnosis.

Jon Kabat - Zinn, Ph.D., neuro-scientist, University of Massachusett Medical School found meditation shifts brain activity from the right frontal cortex, which is more active when a person experiences stress, to the left frontal cortex, which is more active when a person is calm. This shift decreases the negative effects of stress and mild depression and anxiety.

Dr. Adrian White, University of Exeter, showed people who meditate have increased electrical activity in the frontal cortex, which indicates they are experiencing lower anxiety and a more positive mentall state. Meditation also reduces activity in the amygdala where the brain produces fear.

Tuesday, January 28, 2014

Stop Smoking Success !

Hello Amelia,

I wanted to drop you a quick note to say thank you, as it has now been a year and a half since I have had a cigarette!  Before setting up our first appointment, I thought the cost of your treatment was a lot of money.  Well, I'm proud to say that the treatment paid for itself in the first TWO MONTHS I quit buying a pack of cigarettes a day!  I have been around smokers while they're having a cigarette, I drive all over the state on a regular basis (used to smoke in my car), even when having a drinks, and still have not had a single urge!  I know this may not be the case with some folks, as it may take a few of the sessions, but I smoked for close to 20 years and it truly is amazing to me how I feel like I was never a smoker.

Thank you so much!

Brian Irwin
Traverse City, MI

Wednesday, January 8, 2014

Fear of the Dentist: How Hypnosis Can Make It Better

Fear of the Dentist: How Hypnosis can make it better.


Do you have a Fear of the Dentist? 

I did. In the past all I needed to do was walk in and sit in the dentist chair and I would break out in a full body sweat. I would involuntarily grip the arm rests of the chair with my fingernails.

Now I walk in sit down and relax for the next hour. I utilize the simple calming techniques I utilize in the Hypnotherapy I practice. When I have a procedure: teeth cleaning, crown, etc. I utilize one of my hypnosis recordings to relax further, while cooperating with the dentist and dental procedure. My experience is much more pleasant and relaxing. The procedure seems to fly by. The crown was and hour and forty minutes, with use of the recording I thought I was in the chair just forty minutes. It was more relaxing than a cleaning.

Still need convincing? Check out these two videos on dental hypnosis:


Dentist and Hypnotherapist Dr. David Grayson discusses dentistry and hypnosis on the Cablevision TV program "To Your Health" with Dr. Derrick DeSilva. Published on Jun 28, 2012

http://www.youtube.com/watch?v=WYmde8fm4Mo&feature=youtu.be


Scaling and root planing procedure with hypnosis as analgesia

http://youtu.be/cSMehIYupv8

Tuesday, November 12, 2013

Moving Out of Your Comfort Zone


Neale Donald Walsh

Recently, I watched two hypnotists move out of their comfort zone. Braving natural anxiety, they opened doors to new personally and financially rewarding work.  Their joy showed me there is nothing like that high we get when we overcome fear and reach our goal!
          But it's scary to move out of our comfort zone. It takes courage to try something new, so Courage is essential to grow and change.  It's the irrational or self-limiting beliefs that are the barriers to being where we want to be or from being be who we wish to be. Here are some thoughts about blowing through barriers to reach that high by tapping into your courage.
  •   Evaluation:  Ask yourself, "Do I really believe this activity is worth doing despite any discomfort I might experience? Doubts will equal self- sabotage. 
  •  Resolve ambivalence:  Accept there is usually a cost for a reward.  What is truly free?   Ask; "What am I willing to risk or give up to do this?"
  •  Create a new goal and mental picture: Imagine the goal as if it is already completed. See, feel experience what will it is like. How you feel? Who benefits?  Set the dates for completion of each
Now if ready to "own the package"? Take off!  Move forward!  Take action.
  • Immerse yourself in the project---even if it is only an hour a day, make your effort consistent.
  • Become an expert---Expand your knowledge; UTUBE AND INTERNET are good sources.
  •  Make it yours---Use it, talk about it until it is incorporated in your thoughts.
  • Actively seek mentors, even if by email! Most experts happily share their knowledge.
  • Perhaps a partner would be helpful in your endeavor? Determine who can help you.
  •  Then apply action to achieving each step. Check off each completed goal on a check list.

And when (not if) a potential barrier pops up, problem solve and motivate yourself with thoughts of all the benefits you and others will receive.  Then as Winston Churchill said,
"Success is not final. Failure is not final.
It is the courage to continue that counts."
Reach inside, kindle that spark of courage and fill your thoughts with the joy ofsharing your skill. 

By: 
Pat Pearson, MA, C.Ht, CI. / [headdr5000@aol.com]
Michigan NGH Chapter President

Tuesday, October 1, 2013

How to Control Your Emotions on Race Day


The challenge cyclists face is that different types of races and even different points in a race require different levels of intensity. Sometimes you need to be really relaxed and other times you need to be in a full froth of adrenalin and aggression. How do you juggle and mix your psychological intensity?

The challenge for intensity in cycling is that different types of races and even different points in a race require different levels of intensity. Sometimes you need to be really relaxed, for example, during a long and flat stage, to conserve energy for an approaching climb. At other times, such as in a short criterium or during a sprint, you need really high intensity to generate power and speed.

PSYCH DOWN TOOLS
It's natural to feel some increase in your intensity before a race. You're putting yourself to the test and want to do your best. But when that intensity turns to anxiety that can hurt your performance, it can be a problem. Anxiety creates muscle tension, inhibits oxygen intake and just makes you feel physically uncomfortable, all of which will slow you down on your bike.

But rather than just resigning yourself to feeling nervous and having a bad ride, you can take active steps to reach and maintain your ideal intensity so you can ride your best. There are a number of simple psych-down techniques you can use to get your intensity back under control.

TAKE A DEEP BREATH  (See "Relaxation Breathing" in Older Posts at the bottom of this page for Correct and 'How To' Breathing Techniques - It Matters !!!)
When you experience over-intensity, one of the first things that's disrupted is your breathing. It becomes short and choppy and you don't get the oxygen your body needs. The most basic way to lower your intensity is to take control of your breathing by taking slow, deep breaths.
Deep breathing has several important benefits. It ensures that you get enough oxygen so your body can function well. By getting more oxygen into your body, you will relax, feel better have a greater sense of control. This increased comfort will give you more confidence and enable you to more easily combat negative thoughts (which are often the cause of the over-intensity).

It will also help you let go of negative emotions, such as fear or frustration, and allow you to regain positive emotions. Focusing on your breathing also acts to take your mind off of things that may be interfering and causing your over-intensity.

Taking conscious deep breaths before the start of a race is a simple and easy way to settle yourself down and prepare for the start. More deep breathing during races, for example, as you prepare for a climb, can also help you reach and maintain your ideal intensity.

MUSCLE RELAXATION
Muscle tension is another common symptom of over-intensity. This is the most crippling physical symptom because if your muscles are tight and stiff, you simply won't be able to ride at your highest level.

There are two muscle-relaxation techniques you can use before and during a training ride or race: passive and active relaxation. Similar to deep breathing, muscle relaxation is beneficial because it allows you to regain control of your body and makes you feel more comfortable physically. It also offers the same mental and emotional advantages as deep breathing.

Passive relaxation involves simply focusing on your muscles and allowing them to relax. Active relaxation is used when your body is very tense and you can't relax your muscles with passive relaxation. When your intensity is too high and your muscles are tight, it's difficult to just relax them. So instead of trying to relax your muscles, do just the opposite. Tighten them for five seconds, then relax them.

Active relaxation typically involves tightening and relaxing four major muscle groups: face and neck, arms and shoulders, chest and back, and buttocks and legs. It can also be individualized to focus on particular muscles that trouble you the most. The neck and shoulders seem to be the important muscle groups for cyclists because if those muscles are tight, your center of gravity rises and your power and stamina decreases.

LISTEN TO MUSIC
Music is one of the most common tools cyclists can use to control their intensity. We all know that music has a profound physical and emotional impact on us. Music has the ability to make us happy, sad, inspired and motivated. Music can also excite or relax us. Many professional cyclists listen to music before they compete to help them reach their ideal intensity.
Music is beneficial in several ways. It directly affects you physically. Calming music slows your breathing and relaxes your muscles. Mentally, it makes you feel positive and motivated. It also generates positive emotions such as joy and contentment.

A word of caution. Though listening to music through ear buds is increasingly common on the road these days, I don't recommend it. First, for obvious reasons, it can be dangerous because you won't hear an approaching car, a honk or a word of warning from a riding buddy.

Music can distract you from focusing on the quality of your ride. It can also prevent you from listening to the messages your body is sending you about exertion and pace.

SMILE
The last technique for lowering intensity is one of the strangest and most effective I've ever come across. A few years ago, I was working with a young professional cyclist who was having a terrible training ride. He was riding poorly and his coach was getting frustrated. He dropped back to me feeling angry and depressed, and his body was in knots. He asked me what he could do. I didn't have a good answer until an idea just popped into my head.
I told him to smile. He said, "I don't want to smile." I told him to smile. He said he was not happy and didn't want to smile. I told him again to smile. This time, just to get me off his back, he smiled. I told him to hold the smile.

During the next two minutes there was an amazing transformation. As he rode along with the smile on his face, the tension began to drain out of his body. His breathing became slow and deep. He said that he was feeling better. In a short time, he was looking more relaxed and happier. He returned to his training pace, his riding improved, and he made some progress during the remainder of ride.

His response was so dramatic that I wanted to learn how such a change could occur. When I returned to my office, I looked at the research related to smiling and learned two things.

First, as we grow up, we become conditioned to the positive effects of smiling. In other words, we learn that when we smile, it means we're happy and life is good. Second, there's been some fascinating research looking at the effects of smiling on our brain chemistry.

What this research has found is that when we smile, it releases brain chemicals called endorphins which have an actual physiologically relaxing effect.

PSYCH-UP TOOLS
Though less common than over-intensity, letdowns in intensity can also cause your level of riding to decline. A decrease in intensity causes all the things that enable you to cycle well to disappear.
Physically, you no longer have the blood flow, oxygen and adrenaline necessary for the strength and stamina you need to ride your best. Mentally, you lose the motivation and focus that enables you to cycle well. Just like psych-down tools when your intensity is too high, you can use psych-up tools to raise your intensity when it drops.

ACTIVE.COM http://bit.ly/1519fU0

ABOUT THE AUTHOR
JIM TAYLOR
PezCycling News: We tap into what's cool in elite level pro cycling and make the news fun again--every day. Check out our off-beat rider interviews, top level tech reviews, weekly training & fitness articles, cool stories on top rides, race news and reports the way we like 'em, the lovely Daily Distractions and cool stories you can't find anywhere else. Get Pez'd today.

Monday, August 19, 2013

Positive Self Talk
What Do You Say When You Talk to Yourself?

Positive Self Talk is the number ONE way to Self Improvement, with a minimum investment in time, and the convenience of always being available for you to utilize.


Negative Self Talk does nothing. That's it. Nothing. It doesn't make you feel good. It doesn't make you try harder. It doesn't motivate you. It doesn't make you do better next time. It probably reinforces negativity in you life even more.

Positive Self Talk makes you feel better. It releases the natural feel good chemical Serotonin into your blood stream. It Motivates you. It makes you work harder. It makes you Do better next time. It improves your performance in anything you are working on.
It gives you a positive outlook and improves your life satisfaction immensely.

How do we formulate Positive Self Talk Statement?

1.    Always make the statement in a Positive form.

Example: I always eat small portions of Healthy foods.
versus: I don't eat cake.

Try this... "Don't think about the Peach."

What are you thinking about?  ...  the Peach. Right?
        Your subconscious mind does not do negatives. Put all statement in positive terms.

2. Alway put statements in the first person.

Example: I will,  I am,  I do,  My life is,

3. Always in the present tense, as if the goal is already accomplished.

Example: I always eat healthy.  I sleep straight through the might.
I always make the hills on my bike.




"Try not. Do or do not, there is no try."

-- Yoda


Try means = NEVER

Avoid words: Try, would, Could, should, Not, don't.

For example while biking if I say, "I'm going to try to make that hill." Will I make the hill?
No, I will not. I'm only kidding myself. However, after much experimentation, if I tell myself, "I make all the hills. I aways make the hills." I do make the hill, every time.
In fact I have now added, "All hills are doable." A new experience for me.

If you want to super-charge your positive self talk add the word "Love" to your positive affirmation. For Instance: "I love hill climbing, I love the hills."  Even after 100 miles, 10,000 feet of climbing, and "the wall", I was still climbing very comfortably.
I love the hills.


Examples of Positive Self Talk:

Everyone wants to buy what I am selling today.
I always make this putt. I am a perfect putter, I make all my putts.
I weigh 125 lbs. I always eat small portions of healthy foods.
I am a great presenter. I enjoy presenting. I am calm and relaxed when I present.


How do we Change negative self talk into Positive Self Talk?

Pick out 2 to 4positive self talk statements that are your goals. Repeat them to yourself.
Notice negative self talk, change the statement 180 degrees and turn it into a positive statement. Repeat it 3 times either out loud or to yourself, whenever it occurs. The negative statement will go away, the positive statement will replace it. 

Best Times to Use Positive Self Talk:

Right before you fall asleep.
Right when you open your eyes in the morning.
This is the time when your sub conscious mind is most accessible, most open to suggestion.

Positive Self Talk

The easiest way to improve yourself and your life, as you live it.
Positive Self Talk is the most portable, easy to use, self improvement tool there is.
It is always with you wherever you go. You do not need to take even 20 minutes out of your day to use it. You can use it on the fly. You get the benefits and positive effects of it immediately with use. And you feel good while doing it.

Happy thoughts!