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PODCAST - How Competence helps build Confidence

Welcome to this weeks bumper episode!!!

I have yet another guest joining me this week to talk about how being more competent at something can significantly improve your confidence.

In this episode we hear from Inter 1 dressage rider and trainer, Amy Blount who has loads (literally loads) of great suggestions and tips to help you go from dreading "stressage" to confidently performing under pressure.

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This episode has loads of great tips even for non-riders as we discuss anxiety and how it affects our confidence and our ability to perform.

Find out:

  • The benefits of having a plan
  • Why adaptability is so important
  • The importance of visualising goals
  • Why even set goals and how they prepare you for success
  • The benefits of practicing under pressure
  • Useful tactics for performing under pressure
  • The importance of mental strength in dressage

And so much more!!

If you struggle with "stressage" then you may also find my online anxiety for...

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Why your "locus of control" is so important for mental health

Locus of control and wellbeing

 

This blog has been inspired by a research paper I was looking at for my MSc Psychology that I am currently studying through the University of Derby. The paper itself was about something slightly different but I found myself interested in the concept of the locus of control and then excited when I realised its significance to anxiety and wellbeing.

 

What is a “locus of control”?

 

The locus of control is basically how much you think you have control over your environment, successes and failures.

A person with an internal locus of control is more likely to attribute their success to their own hard work.  These people will be more motivated because they believe that they can succeed by working hard and putting the effort in.

A person with an external locus of control tend to believe that they are less in control of their lives and that things happen through chance or luck. When things don’t go well they attribute...

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PODCAST - Locus of control and it’s impact on anxiety, depression and wellbeing

This episode has been inspired by a research paper I was looking at for my MSc Psychology that I am currently studying through the University of Derby.

The paper itself was about something slightly different but I found myself interested in the concept of the locus of control and then excited when I realised its significance to anxiety and wellbeing.

In this episode I talk about what the locus of control is, how you can work out where yours is and crucially the effect it has on anxiety, depression and wellbeing.

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References for the studies mentioned:

 

Spector, P. E., Cooper, C. L., Sanchez, J. I., O’Driscoll, M., Sparks, K., Bernin, P., Bossing, A., Dewe, P., Hart, P., Lu, L., Miller, K., De Moraes, L. R., Ostrognay, G. M., Pagon, M., Pitariu, H. D., Poelmans, S. A. Y., Radhakrishnan, P., Russinova, V., Salamatov, V., & Salgado, J. F. (2002). LOCUS OF CONTROL AND WELL-BEING AT WORK: HOW GENERALIZABLE ARE...

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PODCAST - How anxiety can make it difficult to lose weight

This week I am bringing you something a little bit different as I have invited a special guest to this episode!

I have invited Cognitive Behavioural Hypnotherapist, Annalise Kirk to talk to us about how anxiety and difficulties losing weight can be linked.

In this episode we cover why anxiety can cause us to crave foods that are bad for us, emotional eating and crucially some tips that you can do at home to take back control.

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Annalise has created a unique online weight loss course with her partner, who is an experienced personal trainer, which combines hypnotherapy, coaching, exercise and meal plans. This course is ideal for complete beginners and can be done from the comfort of your own home!!

Annalise has very kindly offered a limited number of places at a very significant discount for listeners of this podcast so head to the link below and secure your spot before they all go:

...

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What to do when anxiety is ruining your life!

Anxiety can often feel like it is completely ruining your life!

When I struggled with anxiety it lead me to fail my combined masters degree and meant that I couldn’t enter the profession I wanted to.

Although anxiety can feel completely desperate, there is hope and ways that you can get back on top of your anxiety.

What is Anxiety?

Put simply, anxiety is a fear of a future event.

This fear can occur because of previous experiences that have been negative, a new experience that you can't control or an experience that is normally fine but somehow you suddenly become scared of it going wrong.

Anxiety is both a mental and physical condition. The mental aspect in anxiety is the mental fear of something and this comes about because of negative thoughts. The physical aspect is the symptoms of anxiety which range from slight heart rate increase and butterflies all the way through to panic attacks and fainting (vasovagal syncope).

Why do we get it?

Our brains have evolved to react fast...

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What does anxiety feel like?

This is a question I get asked a lot by people who are trying to work out if what they are feeling is anxiety or is normal for a person with anxiety.

If you haven’t read it already then I would recommend you listen to my podcast episode on the role of adrenaline on the body as this also covers many of the symptoms that people with anxiety often struggle with, you can find it here.

This list of symptoms has been taken from the NHS website[1] and covers all of the symptoms that I usually see in clinic.

  • feel tired, on edge, restless or irritable
  • feel a sense of dread
  • be unable to concentrate or make decisions
  • have trouble sleeping
  • feel sick, dizzy, sweaty or short of breath
  • be shaky or trembly
  • get headaches or tummy aches
  • avoid situations or put off doing things you are worried about
  • have difficulty falling or staying asleep
  • experience a noticeably strong, fast or irregular heartbeat
  • have pins and needles
  • have a dry mouth
  • sweat excessively
  • repeatedly check things or seek...
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Client Story: What anxiety feels like

Please note that this client story is based on a real client however names, dates and any identifying information has been changed to protect anonymity.

 

I have chosen this client story as it demonstrates beautifully how anxiety actually feels to the people who are suffering with it.  If you would like to know why anxiety feels the way it does then head over to my blog on the role of adrenaline in anxiety.

 

Sam:

Sam was a business owner and relatively successful when they contacted me for help with their anxiety. Their anxiety was focused on their health and revolved around the idea that there was something seriously wrong with them.

When their anxiety got to the point that they were having panic attacks they felt that it was important that they did something about it. Sam had seen me speak at an event and liked my straightforward approach.

Sam was experiencing light headedness and palpitations on a fairly regular basis however medical investigations had ruled out...

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How hypnotherapy works for anxiety.

What is hypnosis?

Best explanation that I can find from research, neuroimaging and from feedback from clients is that hypnosis, when delivered therapeutically, calms and focuses the mind. When people struggle with anxiety, they often can’t control the thoughts that come into their minds. These thoughts can often remind them of past upset, encourage thinking of worst-case scenarios and contribute towards a constant negative self-talk that damages confidence and self-esteem.

Hypnosis seems to be able to cut through this constant stream and show people how they can calm their minds.

Once you know how it feels you can then do this for yourself, this is called self-hypnosis. This means that clients with anxiety learn how to calm and control their minds so that they can choose how to respond to thoughts that come into their mind.

By creating this calm and focused mind we can then add in other techniques such as positive suggestions to build confidence and visualisation to help the...

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PODCAST - How hypnotherapy works for Anxiety

This is a question I get asked a lot by potential clients and people I meet networking and, to be fair, it's a really good question!

In this episode I cover what hypnosis is, how we use it in a therapeutic setting and why I combine hypnosis with cognitive behavioural therapy for working with anxiety.

I also cover briefly some information on the evidence base behind these therapies and how you can find out more about where to get good advice on therapeutic interventions.

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References mentioned in the podcast and where you can find out more:

[1] https://www.intechopen.com/books/new-insights-into-anxiety-disorders/using-hypnosis-in-the-treatment-of-anxiety-disorders-pros-and-cons

[2] https://www.nice.org.uk/guidance/cg113/chapter/1-Guidance#principles-of-care-for-people-with-generalised-anxiety-disorder-gad

 
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Self-care tips to make sure you get the most out of the Christmas period

Christmas can be extremely stressful, I have spoken to clients this week who are worried about presents, food, family relationships, time and much more.

There is always just so much to do right? All for ONE DAY!!!

So, here are my top self-care tips to make sure you actually enjoy the whole festive period.

 

Give perfectionism the brush off

A lot of the things people stress about aren’t as important as they think they are. Finding the perfect present for some distant cousin you see once a year is not worth the stress it causes.

Ask yourself questions like “What do I know they like?” and “What do I know they will use?” if you can get something that they like or will use then you are on to a winner. If you can’t answer those questions then be OK with getting them something nice and generic.

Giving can actually make us happy when we approach it in the right way so be realistic with how personal each gift can be and enjoy finding nice, funny or...

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Discover which common negative thinking patterns you have.

The way we think has a huge impact on our mental health. If you are looking to overcome your anxiety or just improve your mental health then first you need to know what thoughts are making things worse.

This download gives you a list of the most common ways we think negatively. All you need to do is see which ones you do most.

Also, keep an eye on your emails! I will be sending you a really useful video that goes with this exercise.