Today I would like to talk about how you can quickly neutralize negative emotions, and not only neutralize, but to create a powerful positive state that will help you in all aspects of your life.
You probably heard about “emotional eating”. It’s when people eat to cope with some negative emotions.
The food quickly allows them to switch their state and replace the negative feelings with positive ones.
Unfortunately, this strategy is a bad solution in the long run, since most people use unhealthy food in such situations.
By the way, the same thing applies to people who smoke. The cigarette allows them to quickly switch their state, for example take a break and get relaxed.
So this quick fix may be effective right now, but just like with emotional eating, ultimately it’s a bad strategy.
One of the possible solutions is to find another way to quickly switch our state without the use of food or cigarette. The question is how.
Before answering this question, I want to speak about the results of one study.
The scientists observed people who have anxiety. And they noticed that when someone has anxiety, only one part of their brain is activated, and the other one is not. So the scientists came up with this idea that if we restore the balance in the activity of both hemispheres we will be able to reduce negative feelings.
And one way to restore the balance between left and right hemispheres is to do a physical activity that engages both sides of the body.
So I wanna give you three different ways to help you rebalance your brain and switch your state very quickly.
One such way is juggling. You can start with one ball. Then add another ball. As soon as you reach three balls, your life will never be the same.
Eventually you can add another ball. And another one. Or add another person.
Another way to change your state is based on polyrhythm. The basic pattern is two-over-three and it goes like this.
One easy way to learn it is to start by clapping your hands like this.
You can pause the video now and try it yourself.
Once your clapping is good enough, you can do the rhythm.
Again you can pause the video now and do it yourself.
If that’s too easy, you can learn 3-over-4.
Another way to quickly change your state is the alphabet game. You will find the instruction on this website.
What is common between all these exercises?
First, they all have a certain rhythm.
Next, like I mentioned, we engage both sides of the body and this way we stimulate both hemispheres.
Another thing is that we use all our senses – we see, we hear sounds and we feel something with our hands.
Juggling and polyrhythm exercises also have a feedback mechanism – if we make a mistake we know it right away, so we can improve our performance.
By the way our performance is an indicator that we successfully switched our state.
If you perform these exercises correctly, you will notice that they will help you to be more relaxed, centered, balanced, tension-free. Enjoy the process! Be playful!
So next time when you have a bout of anxiety, do these simple exercises, activate your brain and I guarantee you will be pleasantly surprised by the results.
Probably, you’ve already tried at least a couple of diets where you count calories.
Sometimes there is a nice short-term effect, yet when it comes to long-term efficacy, most such diets fail miserably.
So why is that:
first, diet is a temporary measure, so it yields a temporary result (at best)
second: our body may go into a “starvation” mode, which makes it much more difficult to lose weight. Our body just wants to save us from a famine! So it frantically spares the very few calories it gets. Once the diet is over, the rate of weight gain is often skyrocketing. No wonder! The body is primed by the diet to accumulate calories, just in case. That’s the reason why so many people end up playing yo-yo with their weight;
third, diets don’t address emotional issues around food; it’s like trying to fix an engine with duct tape;
fourth, diets set our mind into a very unresourceful state: we simply cannot win! If we exercise our willpower and refuse temptation – we feel deprived and sad. If our willpower fails and we indulge, then – guess what – we feel guilty and sad. Our mindset is trapped in this sadness, that’s why conventional dieting is not a long-term solution;
besides, many fad diets are too restrictive and, for this reason, unhealthy.
What actually works? The lifestyle! It’s one of your biggest assets in life. Once your lifestyle is healthy (80% of the time that is), the weight release will happen all by itself, and the best part: you’ll keep it off naturally! Lifestyle is a huge thing; it’s composed of so many different parts! It’s easy to get overwhelmed when you think of changing it. However, it doesn’t have to be tough. The secret is: make a small change at a time! A tiny little change goes a long way.
During these series, we will suggest and help you install some easy positive tiny changes. Sometimes you might feel that it’s too ridiculously easy to be effective, yet bare with us: give it a try and notice the outstanding results for yourself.
In each short video, we will briefly discuss a specific topic, then we will provide you a simple, yet powerful strategy to use. Sometimes we’ll give you a short guided meditation to help you integrate the information. You will reach your very own unique AHA moment that will allow you to effortlessly install a new TINY change into your life… for good.
And the first TINY change that I’d like to suggest today: make a salad out of everything! Do not deprive yourself of your favorite food. Instead, mix it every time with something LIVE, that comes directly from the Mother Earth. And add a LOT of it. Add spinach, or iceberg lettuce, or tomatoes, or sweet peppers and cucumbers, or whatever you find the most appealing that day! You can mix your ice cream with some berries or other fruits. This simple action has multiple benefits: you’ll eat less empty calories and more vibrant, colorful live nutritious foods; you will feel better after a meal – not only physically, but also mentally. And it’s so easy and delicious!
One of our clients turned her pizza into a salad, and it was amazing! She instantly noticed that she felt so much lighter after a meal – no bloating, no heaviness, no mental fog.
If at this point you don’t find yourself running to the nearest grocery store to buy some veggies and you feel that you need a little extra encouragement, please download the short guided meditation below. It’s called “Lust for Veggies”.
In this video, I will show you a rapid method of dealing with a craving effectively. It’s super easy and only takes a few minutes.
Cravings can be quite uncomfortable physically. The curious thing is that they’re rarely related to hunger! Most often, cravings are triggered when we have a certain emotion that we don’t want to have. It may be boredom, anxiety, sadness, or any other type of unwanted emotion. So, cravings have a very useful positive intention. They help us distract ourselves, change our feelings. In short, they allow us to break our current state! However, we all know that it’s not the most useful strategy. It is a very short-lived solution that generates a long-term problem!
So, is it possible to change our state doing something else? I bet it is!
To feel the benefit of this method, I’d like to ask you to create a craving right now artificially. It’s easy: just imagine yourself having your favorite treat right now. How it looks, how it feels, how it tastes…Then, grade your craving on a scale from 1 to 10, where 1 is “I don’t care” and 10 is “I must absolutely have it right now or I’ll die”. Note the number you get!
Now, here is the technique.
First, take a comfortable position and start noticing things around you. Notice three things you can see, 3 things you can hear and 3 things you can feel. Do it at a comfortable pace without rushing. State out loud or with your inner voice what you observe: “I can see my notebook… I can see my room… I can see my cat. I can hear some traffic outside. I can hear my clock ticking. I can hear my voice. I can feel my feet on the floor. I can feel my hair touching my skin. I can feel the tongue inside my mouth”.
Please pause the video now and do it!
Second, do a pleasant physical movement that you feel like doing. It can be as subtle as moving your head or your hands in a gentle way.
Or as simple as standing up and going to the other room. Or just swinging your arms like this.
Or you can turn on your favorite music and do some dance movements. If you feel adventurous, you can even do a few sit-ups or jump a few times. The choice is limitless.
There is only one condition: you need to continue physically moving for no less than two minutes. You can switch from one movement to another any time you want, just keep going for 2 minutes. At the end, you can add saying out loud or in your mind: I’m in control! Or I feel great! Something along that line.
Please pause the video now and do it!
Now, if you really did the two steps, please try to find your initial craving and discover that it has changes or disappeared all together. If you still have a little bit of craving, grade it and just repeat the technique one more time.
All in all, the whole technique takes only 3 minutes to complete.
The first part of the technique is very effective to help your mind return to the present moment. You temporarily disconnect from any concerns you might have.
The second part helps quickly change your physiological state. You will easily notice that after only 2 minutes, your breathing has changed, which means your physiology has changed. And once this shift is in place, thoughts and emotions will follow suit.
Now, anytime you feel the craving building up, do this 3-minute technique! You’ll be amazed by its simplicity and effectiveness.
We would love to hear from you! Please like our FB page and comment with your results!
Mindfulness is such a hot topic nowadays, and for a good reason.
In our hectic fast-paced life we rarely seem to live in the present moment. We’re either planning our future, dwelling on our past or scrolling our social media. Yet the present moment is literally all we have in life. We might as well start to appreciate it! It helps with anxiety. It also has a very curious effect: it slows down the time in our perception, so our life doesn’t fly by too quickly.
Studies have clearly shown one thing: mindful eating is very effective for losing weight and preventing obesity. What are the components of mindful eating? I believe they boil down to two things:
with no distractions.
One of the reasons it works so well is because when we eat slower, our body has enough time to send us the signal of satiety. And if we’re not distracted, we can actually receive this important call!
Seriously, it can’t get any easier than this. Simply eating slowly with no distractions will provide a huge advantage on your weight release journey, and it costs nothing. Sometimes we find ourselves in the environment that makes us eat too quickly. Unfortunately, it is the case for many working people in North America. Yet even then you still have a choice to eliminate distractions and go as slow as you can afford. Even if you only have 15 minutes to have your lunch!
Actually, there is still a small price to pay: mindful eating means no more eating in front of TV, computer, or any other device, and no pop corn in the movies. It may seem dounting at first, yet very soon it gets easy and natural if you give it a chance.
There is one distraction that is perfectly fine to keep though: and this is a warm conversation with your loved ones when you share a meal. There is a study that clearly showed that having frequent family meals is protective against youth obesity.
Please check out our short 8 min guided meditation “See. Smell. Chew” below this video. It is best to listen to it just before you eat or in the beginning of your meal to set a nice expectation.
Please stay tuned for further episodes and like our FB page! It helps us tremendously.
We would like to support Mom2Mom Child Poverty Initiative, a local charity organization whose mission is to improve the lives of children in poverty by supporting their moms.
We are offering a free hypnotherapy session to people who make a minimum $100 donation to Mom2Mom. The goal of the session can range from simple relaxation to stop smoking, work with food cravings, manage chronic pain or cope with stress.
Our goal is to collect 2,000 dollars. This offer will end as soon as we reach our goal.
Here is the link where you can make your donation directly to Mom2Mom:
If you have chronic lower back pain, despite the feeling of isolation it can often bring, you are not alone! Back problems are among the most common chronic conditions in Canada. According to Statistics Canada, four out of five adults will experience at least one episode of back pain at some time in their lives.
Chronic lower back pain can be associated with various health issues, and it’s imperative to have a thorough examination by your physician to diagnose your condition.
The cause of back pain is not always easy to identify. In fact, in approximately 85% to 90% of individuals with back pain, no specific reason can be found! And yet, for many people, this pain is all too real. Sometimes it is described as dull, burning, deep aching that can change location in the body, other times it’s even called “unbearable”. Its intensity often varies depending on daily activities (or lack of thereof).
In many cases, chronic physical pain goes hand in hand with emotional frustration, that might exacerbate the pain further by merely shifting attention to it. There is evidence suggesting that psychosocial factors (e.g., chronic stress and depression) play an important role in persistent back pain.
Current treatment options usually allow partial and temporal discomfort relief; however, there is a tendency for the pain to return. Unfortunately, very few of these options take into account the psychological factor.
Here’s where hypnosis comes into the foreground. Studies have shown that hypnosis has provided significant pain relief to 75% of patients who have used it. In the 1990s, a set of studies was conducted with chronic back pain patients who were taught relaxation and pain control techniques. The studies showed a significant decrease in pain in about 70% of the subjects. Unlike medications that often come with adverse effects, hypnosis produced some positive side effects: improved mood and enhanced ability to fall asleep.
All said above doesn’t mean that hypnosis is a magic wand that will make your pain disappear forever. It will take some effort and dedication to learn and regularly use simple, yet effective tools for pain management.
If you would like to learn more about chronic pain management with hypnotherapy, we invite you to come to our weekly meetup and experience the benefits of hypnosis first hand.
This meetup is for you if you experience some chronic pain in your body and want to learn self-hypnosis techniques to relieve this pain.
As you may know, people used altered states of consciousness to control pain since a long time ago. The way how and where we direct our attention can influence the level of pain. Think about last time you were watching an exciting movie or reading an interesting book. Most likely at least for several minutes you forgot about your pain completely!
In this meetup you will learn how to direct your attention in such a way that the pain is relieved.