Overcoming Fear of Flying with Hypnosis

I love flying and travel, but I appreciate that it’s not the same for everyone. For those who experience aerophobia, flying can feel overwhelming. The good news is that hypnosis, visualisation, breathing, and anchoring techniques can help transform fear into confidence. Here are my top tips, and how I can support you through hypnotherapy.

How I Prepare for a Calm and Enjoyable Flight

Today, I took a flight to the Algarve, and as always, I focused on the destination—the sunshine (I was hoping), the relaxing atmosphere, and the experiences ahead. Framing the flight as a fun part of the journey makes a huge difference. I prepare reading materials, calming music, and my favorite snacks and drinks to ensure ultimate comfort and relaxation. Noise-cancelling headphones are a game-changer for blocking out flight noise and, let’s be honest, stag and hen party groups!

In addition to these comforts, I also use breathing techniques to maintain a steady sense of calm. By taking slow, deep breaths and extending my exhalations, I engage my parasympathetic nervous system, signaling to my body that everything is safe and under control. I also incorporate positive affirmations, reminding myself that flying is one of the safest modes of travel and that I am in control of my mindset.

How Hypnotherapy Can Help You Overcome Fear of Flying

If flying makes you anxious, hypnotherapy can help reprogram your mind’s response to flying, replacing fear with a sense of ease. Through visualisation, I guide you to mentally rehearse a smooth and positive flight experience. By imagining yourself boarding the plane with confidence, feeling secure in your seat, and enjoying the journey, your mind begins to associate flying with positive emotions rather than fear.

Breathing techniques help regulate your nervous system, reducing anxiety and increasing feelings of relaxation. Anchoring techniques further reinforce these calm sensations by linking a physical gesture—such as pressing your thumb and forefinger together—to the feeling of peace and control. Once established, this anchor can be used anytime during a flight to instantly bring back a state of relaxation.

Many clients who have worked with me on their fear of flying have reported feeling more confident and even excited about their journeys. The key is practice and reinforcement, and I provide tailored techniques to suit your specific needs and concerns.

If fear of flying is holding you back from enjoying travel, I’d love to help. Get in touch to learn how hypnosis can help you take to the skies with confidence! Whether you have an upcoming holiday or a business trip, you deserve to travel with ease and comfort.

Using Bilateral Stimulation Music and Hypnosis Breathing Techniques During a Hospital Procedure

As a solution-focused hypnotherapist, I regularly support clients in managing stress, anxiety, and pain through powerful mind-body techniques. Last week, I had the opportunity to put these strategies into practice myself during a hospital procedure—a common experience for many women, often offered under general anaesthetic. However, I chose to forgo general anaesthesia to avoid post-procedure grogginess and instead relied on a combination of hypnosis, breathing techniques, and bilateral stimulation music. The result? A calm, controlled, and effective experience with only local anaesthetic and no immediate pain relief.

Preparing with Bilateral Stimulation Music

While waiting for my procedure, I used bilateral stimulation music—a technique that encourages rhythmic auditory stimulation alternating between the left and right ears. This type of music is known to promote relaxation, emotional processing, and a deep sense of calm. As I listened, I felt my nervous system settle, my heart rate steady, and my mind shift into a state of ease rather than apprehension. This preparatory step allowed me to enter the procedure room feeling grounded and in control.

Harnessing Hypnosis and Breathing Techniques During the Procedure

Once in the procedure room, I turned to the very techniques I teach my clients—focused breathing and self-hypnosis. Hypnotic breathing involves slow, deep inhalations and extended exhalations, which activate the parasympathetic nervous system, reducing tension and discomfort. I combined this with guided self-hypnosis, using visualisation and positive suggestions to keep my mind engaged in a safe and peaceful space rather than focusing on the physical sensations of the procedure.

Through these methods, I was able to remain fully present yet detached from discomfort. I felt in control, calm, and reassured, reinforcing my belief in the power of these techniques to support both physical and emotional well-being.

A Successful Outcome Without General Anaesthetic

I was truly pleased with how well these strategies supported me. I completed the procedure with minimal discomfort, no grogginess from general anaesthesia, and a strong sense of empowerment. The experience reaffirmed my confidence in the mind’s ability to influence how we perceive and manage physical sensations.

For women who may face similar procedures, these techniques offer a valuable alternative or complement to medical pain management. While every individual’s experience is unique, incorporating hypnosis, breathing exercises, and bilateral stimulation music can provide a greater sense of control and ease in medical settings.

If you’re interested in learning how these approaches can support you in managing anxiety, pain, or stress, I’d love to help. Feel free to reach out to explore how solution-focused hypnotherapy can empower you in your own life experiences.

Blue Monday

Blue Monday: Being Kinder to Yourself This January

January often comes with a mix of new year intentions and lingering post-holiday blues. Amid the cold days, shorter sunlight hours, and societal pressures to “start fresh,” it’s easy to feel overwhelmed. The third Monday in January, popularly known as Blue Monday, is often cited as the most depressing day of the year. While the science behind this claim is questionable, the emotions many experience during this time are real and valid.

If you’re feeling low, whether due to Seasonal Affective Disorder (SAD), lingering holiday stress, or simply the weight of January, know that you’re not alone. This is a perfect time to focus on being kinder and gentler with yourself. In this article, we’ll explore ways to navigate Blue Monday (and beyond) with self-compassion and practical tools for boosting your mood.

Understanding Blue Monday and SAD

Blue Monday is often linked to factors like gloomy weather, post-Christmas debt, failed New Year’s resolutions, and the general malaise of winter. While it’s important to acknowledge these challenges, it’s equally crucial to avoid labeling a single day as universally negative. Instead, consider it an opportunity to check in with yourself and explore what’s really going on beneath the surface.

For some, these feelings are compounded by SAD, a type of depression that follows a seasonal pattern, typically worsening in winter. SAD is thought to stem from reduced sunlight exposure, which affects serotonin and melatonin levels—key chemicals that regulate mood and sleep. Whether you’re experiencing mild winter blues or more persistent sadness, recognising, and validating your emotions is the first step toward relief.

Practical Ways to Be Kinder to Yourself

When facing feelings of sadness or depression, self-kindness can feel challenging. However, small shifts in your mindset and actions can make a significant difference. Here are some suggestions:

1. Acknowledge Your Feelings Without Judgment

It’s easy to criticise yourself for feeling low, but berating yourself only deepens the cycle of negativity. Instead, try acknowledging your emotions as natural responses to your circumstances. Remind yourself that it’s okay to not feel okay all the time. Practicing mindfulness—simply observing your thoughts and feelings without attaching judgment—can help create space for self-compassion.

2. Prioritise Rest and Nourishment

Many people push themselves too hard in January, attempting to “make up” for the holidays or live up to lofty resolutions. Instead of focusing on doing more, focus on what your body and mind truly need.

   •       Sleep: Make rest a priority. Sleep directly affects mood, energy, and resilience.

   •       Nutrition: Choose foods that nourish you without guilt. Warm soups, teas, and nutrient-rich meals can provide comfort and energy.

   •       Movement: Gentle exercise, like walking or yoga, can release endorphins and improve your mood without overwhelming you.

3. Embrace the Light—Both Literally and Figuratively

One of the simplest ways to combat winter blues is to increase your exposure to light. Spend time outdoors during daylight hours, even if it’s cloudy. Consider a light therapy box if you struggle to get enough natural light. On a metaphorical level, seek out things that bring joy and lightness to your life, such as hobbies, music, or connecting with loved ones.

4. Reframe Your Resolutions

Instead of setting resolutions that focus on fixing perceived flaws, try creating intentions rooted in self-care and self-discovery. For example, replace “I need to lose weight” with “I want to nurture my body with foods and movement that make me feel good.” This shift helps build a sense of empowerment rather than pressure.

5. Practice Gratitude

Even during challenging times, finding small moments of gratitude can help shift your focus. Start or end your day by writing down three things you’re grateful for—this could be as simple as enjoying a cup of tea, hearing birdsong, or connecting with a friend. Over time, this practice can create a positive ripple effect in your mindset.

The Role of Hypnotherapy in Managing Winter Blues

Solution-focused hypnotherapy can be an excellent tool for navigating feelings of sadness or overwhelm, especially during the darker months. It works by encouraging positive, solution-oriented thinking and breaking unhelpful cycles of negativity.

In a hypnotherapy session, you’ll learn to focus on what you want to achieve rather than dwelling on problems. This approach, combined with guided relaxation techniques, helps reduce anxiety and improve overall emotional well-being. Hypnosis itself is a deeply calming state that can quiet an overactive mind and help you reconnect with your inner strengths and resources.

Additionally, hypnotherapy can be effective in addressing sleep issues, which are common during winter. Improving your sleep quality can have a profound impact on your mood and energy levels.

Moving Forward with Self-Compassion

Whether or not Blue Monday lives up to its reputation for you, January can be an emotionally complex time. The key to navigating it is gentleness—with yourself, your expectations, and your journey. Remember that small acts of self-kindness, like taking a deep breath, pausing for a moment of gratitude, or reaching out for support, can make a world of difference.

As a solution-focused hypnotherapist, I often remind my clients that they already possess the inner resources to overcome challenges and build a brighter future. Sometimes, all it takes is a shift in perspective and a little guidance to uncover them.

This Blue Monday, let’s reject the narrative of despair and instead embrace it as an opportunity for reflection and self-care. After all, the most important relationship you’ll ever have is the one with yourself. Treat yourself with the kindness, patience, and compassion you truly deserve.

If you’d like to explore how solution-focused hypnotherapy can support your well-being this January, I’d love to help. Get in touch to book a session or learn more.

Jo H-Gilbert

www.johgilberthypnotherapy.com

What is Hypnosis? Understanding the Science Behind It and Why It Works

Hypnosis is often misunderstood, with many people viewing it as a form of mind control or a parlor trick. However, hypnosis is a scientifically validated therapeutic technique that can help individuals overcome a variety of physical and psychological challenges. Whether it’s managing pain, reducing anxiety, overcoming bad habits, or preparing for childbirth, hypnosis can be a powerful tool in improving overall well-being.

In this blog post, we’ll explore what hypnosis is, the science behind how it works, and why it can be so effective.

What is Hypnosis?

At its core, hypnosis is a state of heightened focus and concentration, often referred to as an altered state of consciousness. When someone is hypnotised, they enter a deeply relaxed, trance-like state where the mind becomes more open to suggestion and positive changes. Contrary to popular belief, hypnosis isn’t about "losing control"—instead, people under hypnosis are fully aware of their surroundings and in control, but their attention is focused inward.

Hypnosis is often used for therapeutic purposes and is referred to as hypnotherapy. It’s typically guided by a trained therapist or hypnotherapist, who helps the individual enter a state of relaxation and uses verbal cues and suggestions to address specific issues. People use hypnotherapy for everything from stress management and pain relief to quitting smoking and improving sleep.

The Science Behind Hypnosis: How Does It Work?

Despite its long history, hypnosis has only been thoroughly studied in recent decades. Today, scientists have gathered a growing body of evidence to support the effectiveness of hypnosis for a variety of issues. Let's break down how it works from a scientific perspective:

1. Brainwave Activity

When a person is in a deeply relaxed state, their brainwaves shift. During hypnosis, the brain moves into theta waves—a frequency typically associated with deep relaxation and light sleep. Theta waves are also present during daydreaming or when you're zoning out, but under hypnosis, they occur in a controlled, focused manner.

Studies using neuroimaging techniques like fMRI and EEG have shown that when a person is hypnotised, there is increased activity in certain areas of the brain, especially in regions associated with attention, concentration, and sensory perception. For example, research shows that areas of the brain involved in pain perception and emotional regulation are activated during hypnosis, which helps explain how hypnosis can be effective for pain management or treating anxiety.

2. Heightened Focus and Suggestibility

Hypnosis doesn’t "control" the mind, but it makes it more open to suggestion. When in a deeply relaxed state, a person’s focus becomes more intense, which makes them more receptive to suggestions for positive change. This is why hypnosis is effective in treating habits like smoking, overeating, or anxiety—because the brain is more likely to accept new patterns of behavior while in this altered state.

During hypnosis, the critical, logical thinking parts of the brain (such as the prefrontal cortex) temporarily become less active, while more emotional and primitive brain areas (such as the limbic system) become more active. This allows the therapist to work with the subconscious mind, which is often responsible for habits and automatic responses.

3. The Role of the Subconscious Mind

The subconscious mind plays a major role in many of our thoughts, behaviors, and responses. For example, habits, fears, and certain emotional reactions are stored in the subconscious. Hypnosis allows the therapist to work with the subconscious, where deep-rooted beliefs and behaviors reside.

In a hypnotic state, suggestions can bypass the critical filter of the conscious mind, allowing new, healthier habits or perceptions to be integrated. For instance, a suggestion like “You are becoming more confident” can directly influence the subconscious mind, leading to lasting changes in self-esteem or behavior.

Why Hypnosis Works: The Power of the Mind-Body Connection

One of the reasons hypnosis is so effective is its ability to tap into the power of the mind-body connection. The mind has a profound influence on the body, and what we think and believe can affect our physical state.

1. Pain Management and Healing

One of the most widely studied uses of hypnosis is in pain management. Research shows that hypnosis can reduce the perception of pain by affecting how the brain processes pain signals. This is particularly helpful for conditions like chronic pain, fibromyalgia, headaches, and during medical procedures (like dental work or childbirth).

Through hypnotic suggestion, a person can be guided to dissociate from pain, shift their perception of it, or relax their body to reduce muscle tension and pain intensity. Studies have shown that people who undergo hypnosis report a significant reduction in pain compared to those who do not.

2. Reducing Anxiety and Stress

Hypnosis is also highly effective for reducing anxiety and stress. When people are relaxed, their sympathetic nervous system (responsible for the "fight or flight" response) becomes less active, and the parasympathetic nervous system(responsible for "rest and digest") takes over. This results in a calming effect on the body and mind, lowering heart rate, blood pressure, and levels of stress hormones like cortisol.

Studies show that hypnosis can be particularly helpful for individuals dealing with performance anxiety, generalized anxiety disorder, and phobias. By using relaxation techniques and cognitive restructuring, hypnotherapists can help individuals reframe their anxious thoughts, leading to reduced symptoms of stress and anxiety.

3. Improving Behavioral Change

One of the most effective uses of hypnosis is in helping individuals make lasting behavioral changes. Whether it's quitting smoking, losing weight, or reducing procrastination, hypnosis helps people access the subconscious mind, where ingrained habits and beliefs reside. By changing the subconscious thought patterns and beliefs that drive certain behaviors, hypnosis can help individuals create new, healthier habits.

In fact, research has shown that hypnosis can be more effective than other methods, such as cognitive behavioral therapy (CBT), for certain behaviors like smoking cessation and weight loss.

Is Hypnosis Safe?

Yes, hypnosis is safe when performed by a trained and certified hypnotherapist. It’s important to note that hypnosis is not a "mind control" technique; individuals cannot be made to do something against their will. You are always in control during hypnosis, and the process is designed to empower you to make positive changes in your life.

Conclusion: Why Hypnosis Works

Hypnosis works because it taps into the power of the mind-body connection, enhancing the ability of the brain to process information, create new thought patterns, and reduce stress. By accessing the subconscious mind, hypnosis can help individuals overcome physical and psychological barriers, making it an effective tool for managing pain, overcoming habits, reducing anxiety, and improving overall well-being.

Whether you’re seeking relief from chronic pain, want to conquer a fear, or simply wish to feel more relaxed and confident, hypnosis might be just the tool you need to achieve your goals.

www.johgilberthypnotherapy.com

Quit Smoking/Vaping for good in 2025

As we approach the new year, many of us are reflecting on habits we would like to leave behind and for smokers and vapers, quitting is often top of the list. Whether it is to improve health, save money or simply to break the habit, deciding to quit is a powerful first step.

If you have struggled with giving up smoking or vaping in the past, hypnotherapy offers an approach to breaking the cycle for good.

Why Is It So Hard To Quit

Nicotine addiction is complex with both physical and mental aspects tied up in it. Often the underlying emotional and habitual components of smoking and vaping don’t get the attention they need when trying to quit.

Stress, boredom or social habits often fuel the cycle, making it hard to quit without deeper intervention. That’s where hypnotherapy comes in – helping to reprogram your mindset.

How Hypnotherapy Can Help You Quit Smoking or Vaping

·         Breaking Emotional Associations – Smoking and vaping are often tied to things like stress relief. Hypnotherapy works by rewiring those associations in the subconscious mind, so you no longer feel the need to reach for a cigarette or vape.

·         Reducing Cravings – During sessions you will learn techniques to reduce or eliminate cravings. Visualising yourself as a non-smoker is a huge mental shift towards quitting.

·         Building New Coping Mechanisms – Instead of relying on nicotine, hypnotherapy helps you develop healthier ways to manage your stress, anxiety or boredom.

·         Boosting Confidence – A huge part of quitting is believing that you can. Hypnotherapy strengthens your self-belief leaving you feel empowered and ready for the change.

A Personalised Approach For You

When you visit me for a hypnotherapy session we find a personalised approach by exploring your unique triggers and build strategies to support your long term success with quitting.

Imagine walking into 2025 as a non-smoker – feeling healthier, more confident and proud of your accomplishment. Hypnotherapy doesn’t just help you quit, it helps you sustain it whilst offering an effective holistic way to quit without relying solely on willpower or quick fixes.

Christmas Overwhelm? How Hypnotherapy Can Help You Regain Balance

As the festive season unfolds, the whirlwind of Christmas preparations, social gatherings, and year end work deadlines can leave even the most organised among us feeling frazzled. Christmas, while a lovely time for most of us, often brings a weight of expectation that can overshadow things. If the pressure of a packed December is taking its toll on you, hypnotherapy could be something to consider.

Why Does Christmas Feel Overwhelming?

The festive season demands a lot from us, often too much. It can be emotionally, physically and even financially draining. We juggle everything from present buying to social calendars while often neglecting looking after ourselves. For many, the result is a background noise of stress and anxiety.

How Hypnotherapy Can Help

·         Reducing Stress & Anxiety – Hypnotherapy works by guiding you into a deeply relaxed state, allowing your subconscious mind to adapt to more positive thought patterns.

·         Improving Emotional Resilience – Feeling overwhelmed often comes from a sense of losing control. Hypnotherapy helps you to regain confidence and emotional balance with tools to navigate the challenges.

·         Improving Sleep Quality – The combination of late nights and endless jobs can really mess around with your sleep patterns. Hypnotherapy supports better rest by calming the mind and easing the tension.

The Benefits Go Beyond December

What makes hypnotherapy so powerful is its long term impact. The techniques you develop during sessions can be carried on into the new year. Imagine entering January not burnt out but refreshed, focused and ready for whatever 2025 has in store.

A Moment For Yourself

This December I am creating a welcoming space in clinic where clients can pause and breathe amid the Christmas chaos. Whether you are navigating stress, trying to stay focused or simply seeking some quiet, hypnotherapy offers a way to get back to the calm.

Even as your tackle Christmas, don’t forget to carve out moments for yourself. A short walk or time spent writing about your day can work wonders but if you are looking for something that goes deeper, hypnotherapy could be the key for you.

Take care of yourself this winter…

Taking care of yourself during the winter is essential for both your mental and physical well-being. Here’s a therapist’s guide to maintaining balance during the colder, darker months:

1. Prioritize Self-Care Routines

• Stick to routines: Winter often disrupts normal schedules due to shorter days and weather changes. Keep regular sleep, eating, and exercise habits to maintain stability.

• Nurture your body: Pamper yourself with warm baths, skin moisturization, and nutritious meals. These are small acts of self-compassion.

2. Manage Seasonal Affective Disorder (SAD)

• Increase natural light: Exposure to daylight is key to regulating mood. Take walks during daylight hours or sit by windows to absorb natural light.

• Use light therapy: If sunlight is scarce, consider a light therapy box to improve mood and combat feelings of sadness or lethargy.

• Stay active: Exercise can boost serotonin and dopamine, helping manage winter blues.

3. Stay Connected with Others

• Combat isolation: The cold and dark months can lead to social withdrawal, which can worsen feelings of loneliness. Schedule regular calls, meet-ups, or virtual hangouts with friends and family.

• Seek support: If you’re struggling emotionally, reach out to a therapist or a support group. Staying connected to others promotes emotional resilience.

4. Embrace Hygge (Cozy Comfort)

• Create a cozy space: Hygge, the Danish concept of comfort, can help combat the winter blues. Surround yourself with warm blankets, candles, hot drinks, and calming activities like reading or knitting.

• Practice mindfulness: Slow down and focus on enjoying small, cozy moments. Engage in mindfulness practices like meditation or gratitude journaling to help you stay grounded.

5. Keep Moving

• Outdoor activities: Embrace winter activities like walking, hiking, or ice skating. Physical activity in the cold can invigorate your body and improve your mood.

• Indoor exercises: If the weather doesn’t allow outdoor activity, try yoga, dance, or home workouts to stay physically active and reduce stress.

6. Boost Your Immune System

• Eat nourishing foods: Warm, nutrient-rich foods like soups, stews, and herbal teas can support your immune system. Focus on incorporating fruits, vegetables, and foods high in vitamin C and zinc.

• Stay hydrated: Cold air can dehydrate you without realizing it. Drink plenty of water and herbal teas to stay hydrated and support your body’s defenses.

• Sleep well: Aim for 7-9 hours of sleep per night. Quality sleep enhances mood and helps maintain a strong immune system.

7. Set Realistic Expectations

• Be kind to yourself: Winter can bring extra challenges like low energy or holiday stress. Adjust your expectations, allowing yourself to rest when needed. Focus on progress over perfection.

• Practice self-compassion: If you’re feeling down, remind yourself that it’s okay to have difficult days. Take it one step at a

8. Consider Hypnotherapy for Winter Wellness

• Stress reduction: Hypnotherapy can help you manage winter stress, reduce anxiety, and alleviate symptoms of Seasonal Affective Disorder (SAD). Through guided relaxation, hypnotherapy enables you to access a calm mental state, which can help regulate your emotions during challenging winter months.

• Improving sleep: If winter disrupts your sleep patterns, hypnotherapy can guide you into deep relaxation, promoting better sleep and improving overall mental and physical well-being.

• Boosting motivation: Hypnotherapy may help increase motivation to stay active and maintain healthy habits during the colder months, reinforcing positive behavioral changes.

If you’d like to explore hypnotherapy as a tool for self-care this winter, feel free to contact me for further guidance and personalised sessions. Hypnotherapy can offer a holistic approach to managing winter challenges and improving overall wellness.

The Importance of taking a Holiday…

The Importance of Taking a Holiday for Well-Being

In the hustle and bustle of our modern lives, taking time off can often seem like a luxury we cannot afford. However, holidays are not just a break from routine; they are essential for our overall well-being. As a solution-focused therapist, I see firsthand the positive impact that stepping away from everyday stressors can have on mental, emotional, and physical health.

The Mental Reset

One of the most significant benefits of taking a holiday is the mental reset it provides. Our brains are like any other muscle—they need rest to function optimally. Constantly pushing ourselves without breaks can lead to burnout, decreased productivity, and mental fatigue. A holiday allows the brain to relax, process information differently, and ultimately return to daily tasks with renewed clarity and creativity.

Emotional Well-Being

Emotional well-being is deeply connected to our environment and daily routines. Stepping away from the familiar can help us gain new perspectives on our lives and relationships. It provides an opportunity to reflect, reconnect with loved ones, and rediscover passions and hobbies. This time away from the usual stressors can lead to improved mood, reduced anxiety, and a greater sense of happiness and fulfillment.

Physical Health

Stress is a major contributor to numerous physical health issues, including heart disease, high blood pressure, and weakened immune function. Taking a holiday can significantly reduce stress levels, which in turn benefits physical health. Engaging in activities we enjoy, whether it's hiking, swimming, or simply lounging on a beach, encourages physical activity and promotes better sleep patterns.

Enhancing Relationships

Relationships often suffer when we're stressed and overworked. Taking a holiday with family or friends provides quality time to bond and create lasting memories. It strengthens connections, enhances communication, and fosters a sense of togetherness that is often difficult to achieve in our busy daily lives.

Boosting Creativity and Productivity

A break from routine can do wonders for creativity and productivity. When we step out of our regular environment, we expose ourselves to new experiences, cultures, and ideas. This stimulation can spark creativity and innovation, allowing us to return to work with fresh ideas and a renewed sense of purpose. Studies have shown that employees who take regular holidays are more productive and satisfied with their jobs than those who do not.

A Solution-Focused Approach

As a solution-focused therapist, I encourage clients to prioritise their well-being by incorporating regular breaks and holidays into their lives. This approach focuses on building solutions and positive outcomes rather than dwelling on problems. Taking a holiday is a proactive step towards self-care and well-being. It empowers individuals to take control of their health and happiness, ultimately leading to a more balanced and fulfilling life.

Practical Tips for Making the Most of Your Holiday

1. Plan Ahead: Schedule your holidays in advance to ensure you can take the time off without work-related stress.

2. Unplug: Disconnect from work emails and social media to fully immerse yourself in the experience.

3. Engage in Enjoyable Activities: Choose activities that you love and that relax you, whether it’s reading a book, exploring nature, or trying new foods.

4. Practice Mindfulness: Be present in the moment and savor the experiences you are having.

5. Reflect: Use the time away to reflect on your goals, aspirations, and what truly makes you happy.

In conclusion, taking a holiday is not just a break from work; it's an investment in your well-being. By allowing yourself the time to rest, recharge, and reconnect, you can improve your mental, emotional, and physical health, strengthen relationships, and boost your overall happiness and productivity. So go ahead, plan that holiday—you deserve it!

Embrace the New Year with Solution-Focused Hypnotherapy: A Journey to Positive Change

As we stand on the threshold of a brand-new year, the air is charged with the promise of fresh beginnings and untapped potential. It's the perfect time to reflect on the path we've traveled and set intentions for the road ahead. If you're seeking a powerful catalyst for positive change, consider the transformative possibilities that Solution-Focused Hypnotherapy holds.

Imagine a tool that not only taps into the depths of your subconscious mind but also empowers you to focus on solutions rather than dwelling on problems. That's the essence of Solution-Focused Hypnotherapy – a holistic approach that aligns perfectly with the spirit of the New Year.

The beauty of this therapy lies in its emphasis on the here and now, steering away from the complexities of the past and channeling energy toward creating a brighter future. By leveraging the natural state of trance, Solution-Focused Hypnotherapy enables you to access the subconscious mind, where the seeds of positive change can be planted and nurtured.

Here are a few reasons why embracing Solution-Focused Hypnotherapy in the New Year can be a game-changer:

1. Cultivating Positivity: Solution-Focused Hypnotherapy encourages a shift in focus from problems to solutions. By envisioning the positive outcomes you desire, you can rewire your thought patterns and cultivate a more optimistic mindset. As you embark on this journey, visualize your goals and watch them blossom into reality.

2. Empowering Self-Discovery: The New Year is an opportune time for self-reflection and growth. Solution-Focused Hypnotherapy provides a safe space for self-discovery, helping you uncover your inner strengths and resources. Armed with this newfound awareness, you can navigate challenges with resilience and grace.

3. Breaking Free from Limiting Beliefs: Often, it's our own limiting beliefs that stand in the way of progress. Solution-Focused Hypnotherapy empowers you to identify and overcome these barriers, allowing you to step into the New Year unburdened by the weight of self-imposed limitations. Break free from the shackles of doubt and step boldly into the realm of possibilities.

4. Stress Reduction and Relaxation: The beginning of the year can be overwhelming, with resolutions and goals looming large. Solution-Focused Hypnotherapy incorporates relaxation techniques that not only reduce stress but also create an optimal mental environment for positive change. As you enter a state of deep relaxation, your mind becomes more receptive to constructive suggestions, paving the way for transformation.

In the canvas of the New Year, Solution-Focused Hypnotherapy serves as the brush that allows you to paint a vibrant picture of the life you desire. Embrace this powerful modality, and let the coming months be a testament to your resilience, growth, and unwavering commitment to a brighter future. As you embark on this journey of self-discovery and positive change, remember that the canvas is yours, and the masterpiece is yet to be revealed. Happy New Year – may it be a year of transformation, empowerment, and boundless possibilities!

How to break the winter blues?

With the change of the clocks, and the nights drawing in earlier, many people talk about the shorter days and affects of the winter.

We know as humans that we require vitamin D for our bone health, and disease prevention and so it is still so beneficial for us to get the time outdoors, even during the colder months.

Someone recently described the winter months as the best time to prepare for Spring and reframing this time of the year in this way was very appealing and a much more positive approach. Also, there’s something to be said for that cosy, hunkering down in the evenings with a good book, a TV series, or listening to some music. It is still important to get some fresh air, a quick walk or spend some time in nature when you can. Not only does it make the effects of the warmth indoors more appealing but it is so beneficial to our mental health.

Here are my top tips for this time of year for supporting a healthy mind and body…

1. Spend time outside during the day to get natural light, even if it's cold.
2. Stay active by exercising or taking the stairs, which releases feel-good chemicals in your brain and helps with stress.
3. Plan a weekend trip to give yourself something to look forward to and break up the winter routine.
4. Sit near a window at work for natural light, or consider using a light therapy box.
5. Surround yourself with supportive people to boost your mood.
6. See winter as a chance to try new activities that are only available during this season.

New website…

I am so happy to launch my website for Jo H-Gilbert Hypnotherapy. Blog posts to follow soon!