As a psychotherapist, hypnotherapist and creator of the BLAST Technique® (for resolving PTSD and any life trauma no matter how big or small) I tend to see lots more people with stress, anxiety, and low mood-related issues. With the increased demands of life and social media never being “off” people are under more pressure than ever.
Self-care is now more important than ever so I’ve listed a couple of really useful techniques below for you to use to change and lift the way you are feeling.
Firstly we work on alleviating the negative feelings whether that’s anxiety, stresses or in low mood, read all of the steps before you start.
BLAST Technique® “Tapping” – Self-Care Protocol – 4:
1) Sit back in a comfortable chair with your arms and legs uncrossed, take a few moments to relax with the thoughts, feelings and/or emotions before you begin.
2) Firstly assess and write down your significant level of discomfort (SUD) from zero to ten (zero being no discomfort and ten being the worst you can imagine).
3) Tap on your forehead above each eyebrow alternately 10 times each counting out loud (optional)
4) Now tap on both cheekbones alternately 10 times each counting out loud (optional)
5) Then tap on the front of your chin either side 10 times each counting out loud (optional)
6) Now tap on your collar bones (opposite hand to collarbone side) alternately 10 times each counting out loud (optional)
7) Then keeping your head still look to your left, then right, three times each
8) Now take a nice diaphragmatic breath whilst saying in your mind to yourself, slowly, “I’m okay”.
9) Assess and write down your significant level of discomfort (SUD) between zero and ten.
10) Repeat process until you have the result you require.
(To find out more about the BLAST Techniques® go to www.blast-technique.com)
Here’s a simple but powerful NLP (Neuro Linguistic Programming) exercise that will train your unconscious mind to help you to feel more confident about yourself:
1) Sit down somewhere quiet, relax and close your eyes and imagine you’re sitting in your very own state of the art cinema and are watching a movie of you feeling confident about yourself.
2) Now watch this more confident you, doing all the things that you do in your daily life and looking happy and confident, watch specifically how you carry yourself, how you breathe, the expression on your face
3) Make any adjustments or alterations to the move that make you feel great.
4) When you are satisfied with the movie, rewind it back to the beginning and freeze frame it, then step into the new you.
5) Now run the movie, imagine being in all your daily situations and view them from your new perspective. See through their eyes, hear through their ears and feel how they feel.
6) When you reach the end of the movie take a nice deep breath, allow your unconscious mind to make all the positive changes and open your eyes and come back to full awareness.
7) Ask yourself the question “How much better am I going to feel now?”
By Nick Davies, Psychotherapist & Hypnotherapist www.ndhypnotherapy.com
About the author
Nick is a well-respected psychotherapist, hypnotherapist, sports performance mind coach, trainer and speaker in the UK and Europe. Known as “The PTSD Whisperer” because of his specialism in treating trauma quickly and permanently. To see how Nick creates rapid positive change, visit www.ndhypnotherapy.com and www.ndsp.co.uk (sports performance)