Do you go to bed at night worrying about the business?

If you have a restless sleep, don't want to go into work the next day, feel a huge weight on your shoulders, can't concentrate, find yourself avoiding bills you are unable to pay with rising costs of utilities on your mind 24/7 then you may very well be suffering from stress or anxiety.

It is very easy to end up in a downward spiral which can lead to several types of mental illness. It is time to give your brain a break too. Just like a tired body the brain can become tired and when it does, we can make mistakes, become overwhelmed and feel even more physically tired and not rest our body enough leading to a cycle of tiredness and stress.

"Other than dealing with the issues you may have, one thing we can all do is make ourselves relax." It is the one thing that strengthens our resolve and coping abilities. Being tired affects your ability to be productive; sleep and down time is all important and does improve our mental wellbeing. Try self-hypnosis for yourself using my tips below and see the difference, it may take a couple of attempts! I have used these techniques many times when things get on top of me, and after the last couple of years and now with rising utilities I practise most nights, it does work.

Self-hypnosis is a fantastic technique to use for managing stress and relaxing. This technique can be used to help overcome any habit and facilitate behavioural change; you will gain control of your mind and overcome problems, at the very least you will learn to relax. You can deal with separate issues on alternate days, or simply use up to Point 3 to go to sleep in a relaxed frame of mind at bedtime if sleeping is the issue. You can make this technique whatever you choose.

Find a quiet place to sit and relax, try to recline rather than lie down the first time you try this. You can play some quiet background music if it helps.

The Seven Step Self-Hypnosis process

1. Identify the issue(s) you want to tackle

Think about the concerns you have and want to deal with, write them down if you wish.

2. Begin to get into a meditative state

From your comfortable place, pick a spot in the ceiling or wall you can see without moving your neck or eyes. Stare at the spot until you feel your eyes begin to feel strained and tired, your vision may blur (this is okay!), let your eyes relax and close them.
Take three deep breaths, it will help to have your hand placed on the lower stomach making sure the hand raises and sinks with each breath. Breathe in to the count of three, and breathe out to the count of 5; repeat this three times slowly.

Think next about the last time you felt happy, warm, comfortable, and deeply relaxed. Focus on this and take your mind back to that time, imagine going back there now, allow those feelings to flood back through your body. Allow the feeling of deep relaxation to flow to every part of your body, relaxing you, allow those feelings to get stronger.

3. Finding the way forward

Now while relaxed think about the solution to the issues you have. Think about how these troubles look with a calmer approach; picture yourself relaxed, confident and happy while working things out.

4. Imagine the new way forward

Visualise yourself carrying out your new behaviour. Taking action without worrying or stress, envisage being confident.

5. Talk the talk

Vocalising in an optimistic and realistic way about your ability to solve problems well will help to solidify new habits. State positive affirmations that you can repeat to yourself about the actions you've decided on and remind yourself about the changes you are now creating. 

6. Embed your stress-management system

Creating a post-hypnotic suggestion is a technique used to bring real action into your every day life by embedding the practise into your coping technique. 

“From now on whenever I feel stressed, I am going to take three deep breaths and have the confidence to deal with challenges straight away while feeling more confident and relaxed”. Repeat this mantra two or three times.

7. Returning to "the room"

Reorientate yourself: open your eyes, stretch, and take three more deep breaths. You're all done.

Repeat this every night (or even daytime if you can get the space and some quiet) and you will begin to feel less stress, sleep better at night and be able to deal with any issue.

Bruce Ballantyne, MBII
Hypnotherapy Clinical Practitioner