So where does teeth grinding come from? It is not totally clear, however some thoughts are it originates from anyone or a combination of the following;

• Stress 
• Anxiety
• Misaligned teeth
• Sleep apnoea 
• Certain medications
• Self medication via alcohol or drugs

Given the causes can be hard to specifically pin point, lets explore options for self managing and reducing the grinding overtime;

• Mindfulness practices to cultivate being more self aware and in the moment can aid deexcitation linked to any stress in your life in the day i.e. take yourself for a mindful 20 minute walk over your lunch break and pay close attention to signs of nature, the sound of birds, the colours and textures on the walk
• Meditation during the day can support lowering overall stress levels through promoting relaxation in the jaw, face and shoulders i.e. taking 10-15 minutes in the morning to listen to a guided visualisation can aid setting yourself up for a more purposeful, and proactive day. 
• Using a relaxation track before going to bed sets the intention up of increasing the quality and depth of your sleep. I know through offering hypnotherapy that better sleep incrementally over time reduces stress, anxiety and other issues such as sleep apnoea.
• If possible talk with a dentist about any teeth or jaw alignment support you can access to aid your symptoms.

You can listen to a recording of the relaxation track, similar to the one I give my clients, via Soundcloud HERE

Please make sure you are able to listen to the track in a safe space, whilst not operating machinery, driving or another manual tasks. 

Image by Filip Mishevski https://unsplash.com/@filipthedesigner

However the giving of feedback and receiving it is quite a sensitive process, and one that many of my clients have asked for pointers on.

​So having listened and learnt from my clients, here are some thoughts on how to write feedback in the form of a client review or testimonial...

All feedback aids me and other's to grow, whether you are 5 star, happy at the end of a full and complete solution you gained or you wish to guide me to become a better practitioner - feedback given with clear intention really makes such a massive difference.

It is especially helpful to help other's in the process of looking for the right person to aid them in their recovery;
​

1. Take some time to reflect on what you wanted to change before the hypnotherapy sessions, your experience/s along the way and what has changed as a result of your choices?
2. Getting these thoughts out on paper or your laptop or mobile device first can help solidify your thoughts
3. Be real and write like you speak so that it is an authentic review - other's really connect with a human story of change and growth.
4. Address specifics like did you want to reduce anxiety around public speaking, get rid of your needle phobia or improve your sleep routine to boost your mood?
5. Be honest about how you found me, your therapist, as this helps other discern if I am for them. The more specific here also helps the reader get a 'picture' in their mind about me and how I work.
6. Find the right place for you to share and also let me know where and when I can use this i.e. privacy is key here as is protecting yourself and your story.
7. Ask me to help you to craft a review with you i.e. in your last session we can go through the steps, and with your permission I can share these in marketing materials (subject to your consent).

Where can you post a review/testimonial for me?

• Google My Business https://bit.ly/YRGDreviewUs 
• Facebook page https://bit.ly/YRGDFBreviewUs 

Overall taking your time to write a testimonial you can gain more insights into the benefits you have gained from your investment, and be an incredible sign poster for others considering what help solution focused hypnotherapy could be to them.


Image by Franco Antonio Giovanella https://unsplash.com/@francogio 

Hypnotherapy sessions aid my clients to learn how the brain works, how to better feel rested and relaxed during revision, in the run up to, during and after exams. 

I give each client a relaxation track to listen to before bed, each night. This aids better sleep routines or hygiene. 

We discuss how other strategies can work i.e.

• Breathing techniques to inspire a more rested, and focused approach to school or university work
• Keeping active from going for a walk with friends to a local park or a jog or keeping up school sports teams as a way to de-stress and have fun
• Making time to spend quality time with family, friends and any pets to defrag after time at the screen or with coursework books
• Setting up time limits on cycles of revision and then breaks to allow the brain to process the information vs' cramming
• Using strategies the person has used before to good effect
• Seeking out helpful and supportive people like a tutor or subject teacher to be a sounding board around any areas for growth and/or challenge

I am currently working with a range of young people as they build up to their GCSE and/or A-Level choices and exams. The results they are achieving through weekly sessions are enabling them to be more calm, positive and proactive when it comes to putting in the time and energy to get the best out of their subjects. Other benefits are better sleep, more focus and asking for help more often. 

Feel free to book in for a FREE Discovery call to find out how I can help you or your child / young person to gain the tools to feel more relaxed, calm and confident when approaching revision and taking exams. 

Given it is a sensitive topic, what can we each do to improve our self esteem from the inside out.  Vs' through external validation tools, objects or people that many aspects of life from adverts, films and industries try to 'sell' us...

Some creative ways to reconnect with your truer self esteem, each day, regardless of external ups and downs;

1. Acknowledge what gets you taken off track into comparison, jealously and no trusting you really are? i.e. when does taking a from social media break help you feel more solid in yourself?
2. Finding simple, gentle tools to get back to our inner essence help to realign our self esteem i.e. what helps you feel more relaxed and in creative flow?
3. Ask yourself what you do when fears and doubts creep in so you can be compassionate, and notice when self sabotaging behaviours creep back in
4. Reconnect with your grounded, goals for yourself, by asking "when was the last time I did those activities or saw those people who I feel lit up by?". Our inner circle often reflects back our own inner thoughts and feelings about ourselves. So if you know you are a positive, proactive person on the whole - seek out others like that to be reflecting mirrors. 

Did you know that solution focused hypnotherapy aids clients to;

1. To acknowledge habits that are getting in the way of achieving short to longer term personal, professional and life goals
2. Relax more and more each day through being on the couch and using the relaxation track each night before bed aids my clients to access deeper states of relaxation or 'trance' which aids decreasing anxiety, depression and anger issues. When we are more relaxed we naturally feel more relaxed in our own skin and even over time, clients report they find it easier to laugh at themselves, be more at ease and like who they see in the mirror.
3. Tap into their subconscious mind to gently, over time, rewire our thought patterns towards more proactive, solution focused thinking
4. To envision more proactive, solution oriented results related to their bigger life objectives. It is so inspiring to see them regain their self confidence and self esteem as they express their long held desires for that new job or dream vacation, and then take the steps to make it happen.

Get in touch of you want to re-set your own inner compass to your truer, more steady true North.

#selfesteem #selfesteemawareness #selfsesteem2023

Blimey food, eating and how each of us has our own unique, and ever changing relationship with food is literally mind blowing to me. I know my own ways of eating or not eating, "treating" myself and the ways I frame food can change almost daily. This is often to do with how much sleep I am getting and I am definitely a seasonal eater around cold weather snaps or what the supermarkets stuff the shelves with around Christmas or Easter, that I "choose" to buy.

So in thinking about how to become more self-compassionate and caring to ourselves, and more supportive to our loved ones; here are some kind steps to consider cherry picking to add to your toolkit.

1. ​Set an intention to be more compassionate around your food, eating and any knock effects this very sensitive set of issues can bring up
2. Celebrate who you are aside from any goals you do or don't set, attempt or even reach
3. My circle of people definitely supports me to be more in the moment, and thoughtful about what most uplifts me mood and energy wise when picking what to eat and drink. 
4. Being mindful about my social media "consumption" has a knock on effect to my mood, self esteem and those "comparative" thoughts and choices I make or don't make 
5. Reduce the amount of cortisol in your system . Cortisol works to increase blood sugar levels, suppress the immune system and aid in fat, carbohydrate and protein metabolism
6. Time outside - the amount of time I "dose" up on being outdoors, in any weather even for 10 minutes boosts my mood
7. Boost your sleep in whatever way/s you can given where you are in your life, even bring in a stop point in your day when you rest in a spot for 15-20 minutes. 
8. Ask for help - whether from trusted, compassionate friends , chosen family or a mental health, or medical professional or complimentary therapist. This vital life giving topic is very triggering for each person in very different ways. So trust yourself and feed yourself with the 'right' help for you.
9. Celebrate each step on this life long journey of understanding and care. Many of us can think we are going backwards, when in fact this is more of a circle back moment or period when we find our self reaching for past coping strategies. 

Image by Shane Rounce https://unsplash.com/@shanerounce

#healthyeating #compassionateeating #mindfuleating 
#selfcompassion #solutionfocusedapproach #reducestress
#bettersleep 

Are you a hugger or not?
​
Would you hug more if you knew about the mental health boosting
benefits of hugging?

• Studies have shown that physical touch, like a hug, can boost serotonin levels and improve overall mental well-being.
• Oxytocin, also known as the "cuddle hormone," is released during physical touch and can reduce anxiety and tension.
• Physical touch even hand shake through to a more fully formed hug can help you feel a boost in self esteem and demonstrate to others you love how much you care.
• You can also boost your feeling of being part of your 'tribe' as not all communication is verbal

Happy hug day -  Anna 



​Image Anastasiia Krutota https://unsplash.com/@krutota

• How understanding more about how these key areas of the brain work can help clients make incremental lifestyle changes that can help them cope better with the feelings associated with anxiety, depression and/or anger felt over time i.e. tiredness, obsessional thinking, being hyper-vigilant  
• Knowing what 'triggers' these areas of the brain can help make different choices around the use of stimulants i.e. Red Bull or coffee to aid with feeling less stressed
• How much more compassion do clients find for themselves and others because they can discern what is a 'primitive brain' behaviour or habit vs' the person. 

Doesn't it make you think?

I certainly was shocked at how little I knew.

Having already done a variety of personal and professional development over the decades I thought I was quite self aware. But when I really began learning about my brain via solution-focused hypnotherapy through my own series of 12 sessions as a client via Sarah Smith @ Solution Focused Hypnotherapy London.

These sessions led me into training via CPHT Liverpool as I felt so amazing across all areas of my life, and it was so gentle and step-by-step, and easy to integrate into my day-to-day life. ​So if this blog nudges your curiosity about the power of knowing more about your brain and regaining more control over your life - let's set up a phone call to talk more...

Part of the reason I really enjoy being a solution focused hypnotherapist is the key element of brain science and revision each session, after the initial consultation session. Clients find they are inspired to find out more about what make their brains work and how they can work with their brain to feel more in control.

I have written out a few key brain science facts to get you thinking a bit about your brain and hopefully put a smile on your face too!

• Duchenne smile ​
• ​​Mirror neurons
• ​Rapport

As a young person or parent or carer of a young person navigating being in your teens into early adulthood can be a bit daunting, to say the least.
It's like a red rag to a bull when anyone is told to "calm down" let alone when you are figuring out who you are, trying to keep up with school or college work, friends, social networks and so much more...

So if you could be more in control of your mood, and choose when you want to be more calm and relaxed, what could you do?

​Not an exhaustive list, but some useful ideas which I wished I'd know about more about when I was stumbling my way through my teens.

1. Use your imagination - at time when you are in a safe space,  in your mind, with your eyes closed or a dropped gentle gaze (if eye closing is not your thing) and imagine 'your' special place. It could be a place in your imagination, a place you have been or somewhere you visit whilst gaming or reading. This can become your 'anchor' place to recall at times when you need to hold you own centre and stay in your own space. 
2. Take a break - yes it's so easy to be focused on revision, and more revision when in fact to get the most out of your beautiful brain taking regular breaks does aid concentration and focus when you return to your work. Find what works best for you, find friends who can tag along and experiment over time and in different seasons. 
3. Sleep and rest in general - get some, even 30 minutes more will aid you feeling more focused and less stressed. Naps are also a fab way to top up on your ability to feel more rested in the day 20 - 30 minutes is my favourite, what could be yours?
4. Have some cute ways to support yourself - this could be coloured pens, or stationary that makes you smile, Post-It notes around you reminding yourself to go to your special place or that walk outside to give yourself a break. Get a friend to be there at the end of the day to share your highs and lows... again find what works for you.
5. Ask for help - not always as easy at is sounds. And there are always people there in face to face or online life to reach out to. Everyone who has a brain will have at some point in their life, or now or in the future will experience stress. You are not alone - check out some of the organisations listed on our RESOURCES page to get you started. 

Life really is meant to be easy so it is ok to give yourself permission to relax, find more ease throughout your day... 

Image by Haley Phelps @ ​https://unsplash.com/@haleyephelps ​

It is very common to believe we are not able to relax or be 'good' at meditation.
​
If you think you a person who feels that they are unable to relax, it might be helpful for you to try different relaxation techniques, such as;

• deep breathing exercises
• meditation
• yoga or some form of slow, gentle embodied movement
• Or progressive muscle relaxation, similar to the gradual trance state experienced during a hypnosis session

It may also be worth thinking about looking into of there could be any underlying issues or stressors that may be contributing to their difficulty relaxing, and to address these issues with the help of a therapist or counsellor.

When clients work with me I give them a pre-recorded MP3 guided relaxation track to aid with setting the scene for becoming more relaxed pre bed time.

Many clients report back that using the track aids a deeper, more restful sleep. Those that use it in the day, say after the morning nursery drop, as one working Dad does, then the benefits are 

           "like topping up on sleep from the night before and
            and feeling really refreshed."

Additionally, looking at making tiny tweaks in your lifestyle such as;

• getting regular exercise
• improving your sleep routine or sleep hygiene
• eating a healthy diet,
• perhaps reducing alcohol and caffeine intake

Each of these steps can aid with relaxation and you feeling more in control of your life. ​