A Helpful Self-Coaching Hint

During stressful and trying times a favorite quotation of mine comes from psychologist and Holocaust survivor Viktor Frankl,

"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."

In the aftermath of Hurricane Sandy many are feeling overwhelmed by the challenges that have arisen, whether they be related to home, family, community or business.

In the pre-storm Creative Calm newsletter (click here to read it) we looked at the mantra, "it is what it is, while it is," which remind us that those things that provoke suffering are in indeed temporary and will pass.

Another self-coaching technique you can use based on Dr. Frankl's idea is that when a situation seems too big or upsetting to deal with is to simply ask yourself, "what is a more helpful way of looking at this?"

In doing so you start to engage your deeply seated talents of problem solving by shifting the way you look at things. Do you have some doubts on the power of the perspective? Then try the exercise that follows.

When you look at the picture below which center circle looks larger, the one on the right or the one on the left?

Actually both center circles are exactly the same size, however the surrounding circles alter the perception of what is "real."

In a similar way harboring negative and thoughts and feelings can magnify the problems you are facing.

But what if you remembered that you and your community have endured and solved big problems in the past? Or that in a week or a month from now your current worry may be completely or largely solved? Or that people and groups have an inborn capacity to grow and heal?

So as you handle the tasks of rebuilding, get into the habit of asking, "what is a more helpful way of looking at this" if and when you start stressing out.  Although not a panacea, it will free some energy up for what you need to do in the coming days and weeks.

P.S. There are a number of low/no cost stress relief and empowerment resources available for you at http://www.njhypno.com/id96.html along with some significant discounts on prepaid private sessions. 

Got Questions?

Many self-improvement seekers attempt to use affirmations as a personal development tool and some have good results, others not so much.

Affirmations are simple positive statements one repeats regularly in order to cultivate a more positive state of mind. The statements “affirm” a desired state of being such as, “I am now a confident public speaker” or “I easily make healthy food and exercise choices.”

The rationale is that over time the subconscious mind will internalize this input from the conscious mind and create a desired shift in belief. Change your thoughts and change your life.

However, for some there is a reflexive resistance to accepting these self-suggestions, especially if your present state is far removed from the one you desire.

An alternative method is the use of affirming questions instead of statements.

Two interesting facts about the way your mind responds to a question are a) it tends to assume they are true and b) it will reflexively attempt to answer it..

For example if I ask, “do you know how to get to Seaside Heights from here?” even if you don’t know the answer you will do an internal search for the data. Also, the assumption is made that getting to that destination is indeed possible.

Many people trip themselves with up with what I describe as negative questioning. If you keep asking yourself, “why can’t I lose weight?” you are assuming that you cannot be successful with your weight loss efforts and will reflexively search for rationalizations as to why that is “true.”

Those familiar with how the subconscious mind works in regards to self-sustaining loops of belief will recognize how the wrong type of questioning  can drive negative patterns in even deeper.

To reverse this trend you can create affirming questions that assume that your desired outcome is possible as well as putting you on the hunt for ways to bring it about. And don’t worry if the solution isn’t yet apparent-you will be activating your natural potential for problem solving with this process.

Some sample affirming questions.

“Why do I easily make healthy eating and exercise choices?”
“Why am I a healthy non-smoker for life?”
“How am I creating greater feelings of comfort in my life?”
“What is it about me that will create a successful business?”

You can use your affirming questions as part of a self-hypnosis or meditative practice. They can also be written on a note card and placed somewhere where you will see it regularly such as your night table or bulletin board, acting as an almost subliminal form of encouragement.

P.S. If you find the subject of positive programming and influence fascinating like I do, you may wish to consider the in-depth Covert Hypnosis Home Study Program-Click Here to Learn More.

Medical Hypnosis Gaining Greater Acceptance

This article recently appeared in the Wall Street Journal and has created considerable interest in the use of hypnosis for certain medical problems...
Medical Hypnosis: You are getting very healthy
By Melinda Beck
On the mornings she undergoes chemotherapy, Jeanne Safer hypnotizes herself en route in the taxi.

Hypnosis may stir images of stage magic and swinging pocket watches, but there's growing evidence it can be useful for easing pain, relieving anxiet and relaxing patients before surgery. Melinda Beck has details on Lunch Break. Photo: Getty Images

She starts by closing her eyes, then rolling them up to the top of her head and down, all the while breathing deeply. "As I'm doing that, I'm saying to myself, 'This is a procedure that will save my life. I'm not going to fight it. I'm going to make it as easy on my body as possible,' " she says.

Dr. Safer, a New York psychologist who has a rare but curable form of leukemia, started out as a skeptic, but found that hypnosis helped put her at ease before biopsies, MRIs and several surgeries. She now uses it with some of her patients as well. "It's an excellent self-management technique," she says. "It gives me a feeling of mastery, a sense that I am participating in my own care rather than just being passive."

CHILDBIRTH. Hypnosis can relax and distract, but expectant moms should be wary of exaggerated claims by some 'hypnobirthing' centers that promise painless labor without drugs.

Hypnosis has been the subject of fascination, intrigue and ridicule for centuries. Now, researchers are getting closer to understanding why and how it can work. The mechanism may be similar to the placebo effect—in which patients' expectations play a major role in how they feel. Hypnosis, in turn, can help patients adjust those expectations to minimize pain, fear and disability.

The image of a stage hypnotist swinging a stopwatch and commanding a volunteer to squawk like a chicken has led to misunderstandings, experts say. Real hypnosis for therapeutic purposes gives subjects more control over their minds and bodies, not less.

"We can teach people how to manage pain and anxiety, " says David Spiegel, a psychiatrist and director of the Center for Health and Stress at Stanford University who has studied hypnosis for 40 years. "There's been this mistake in medicine that if you have a certain amount of tissue damage, you should feel this amount of pain. But many things can alter how much pain you feel."

Indeed, scientific evidence is mounting that hypnosis can be effective in a variety of medical situations, from easing migraine headaches to lowering blood pressure, controlling asthma attacks, minimizing hot flashes and diminishing side effects from chemotherapy.

PHOBIAS. Some psychologists use hypnosis and other methods to lower the expectation of fears, such as the fear of insects, flying, needles and heights.

Last week, two studies from Sweden found that one hour a week of hypnotherapy for 12 weeks eased symptoms of irritable-bowel syndrome in 40% of patients (compared with 12% in a control group) and that the positive effects can last as long as seven years.

Such scientific findings still catch skeptics by surprise—in part because many claims haven't been carefully studied. "Hypnosis is like a good kid with a bad reputation. Everybody is interested, but in the back of their minds, they're thinking of Bela Lugosi," says Guy Montgomery, director of the Integrative Behavioral Medicine program at Mount Sinai Medical Center in New York who has led many of the studies. "It's not mind control. We can't make somebody rob a bank," he says.

Hypnotherapy does typically begin with the therapist instructing patients to relax deeply—often with long, slow breaths—then focus their attention intently. Some versions have patients imagine being on a beach or in another pleasant setting and enjoying all the sights, sounds and sensations. Once patients are relaxed and focused, practitioners give them soothing messages and suggestions, such as, "You have no urge to smoke" or "There is nothing to fear." Theoretically, those thoughts remain even after the patient is focusing on the real world again.

However it works, a hypnotic suggestion in the mind can have measurable effects in the body. One Stanford study asked subjects to imagine that they were eating, and their secretions of gastric acid increased by 70%. In a study from Harvard Medical School published in the Lancet in 2000, patients who had 15 minutes of hypnosis before surgery not only needed less pain medication afterward, but also took less time in surgery, saving an average of $331 each.

SMOKING CESSATION. Hypnosis is widely promoted as a quit-smoking aid, but review studies have found it has no greater effect after six months than other methods.

"There is a strong link to physiology—and it's getting stronger, the more research is being done," says Tanya Edwards, director of the Center for Integrative Medicine at the Cleveland Clinic. She says about half of the center's patients are referred by other Cleveland Clinic physicians, particularly gastroenterologists, oncologists and primary-care physicians looking for ways to help reduce patients' pain.

Brain-imaging studies have shown that while parts of the brain that register painful sensations are still active, the anterior cingulate cortex, which reflects attention, is less engaged. That observed brain effect is greater in the 10% to 15% people who are "highly suggestible" to hypnosis. About 30% of people are resistant—particularly those who are deeply skeptical.

WEIGHT LOSS. Exaggerated claims abound here, and scientific studies are few. Most show only a slight benefit from hypnosis, if any.

Whether patients are actually in a "trance" is a matter of debate. Dr. Montgomery says the notion is upsetting to some people, and he finds that being relaxed and at ease is sufficient to benefit.

Dr. Spiegel counters that "you get more bang for your buck if you're in a trance," which he describes as being completely absorbed—like being engrossed in a great book or movie. But he notes that people can enter and exit that state at will.

Experts say there are few harmful side effects to hypnosis, although some hypnotists who claim to help clients "recover" lost memories have been charged with implanting false ones, which can be highly destructive to real relationships.

Finding a hypnotherapy practitioner can be confusing. There are no state regulations for lay practitioners, and the term "certified hypnotherapist" has little meaning, since some groups that issue certificates have very lax standards. (Psychologist Steve E. Eichel caused a stir in 2002 by obtaining hypnotherapist credentials for his cat, Dr. Zoe D. Katze, from several associations.)

Seeking help from a medical or mental-health professional who has a state license in that field and offers hypnosis along with other services is a safer choice, many experts say. Any medical or psychological issues should be fully evaluated before a patient tries hypnosis.

DENTAL WORK. One 2007 study found that the more people feared seeing the dentist, the greater their ability to be hypnotized—possibly because both rely on imagination.

Experts also urge patients to be wary of exaggerated claims that hypnosis can "cure" alcoholism or depression or medical problems, "or that promise to uncover your long-repressed alien abduction," says Dr. Montgomery. He also notes that some of the thousands of iPhone apps that offer self-hypnosis are downright goofy, with disclaimers such as "if you turn someone into a monkey and can't turn them back, don't blame us.' At least they have a sense of humor about it," he says.
—Email HealthJournal@wsj.com

Write to Melinda Beck at HealthJournal@wsj.com

Link to original article: http://online.wsj.com/article/SB10001424052702303815404577333751488988824.html