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Reduce your anxiety using internal imagery: A Practical Guide by a clinical hypnotherapist
February 29, 2024

In today's fast-paced world, anxiety is often a constant companion at home or at the workplace. Whether it's family tensions, finances, the anticipation of a review, a daunting presentation, or a crucial meeting, it can quickly drain your energy and hinder performance. However, there's a powerful tool that’s within everybody’s reach. Internal imagery can help alleviate anxiety and requires only tapping into your own mind.


Most of us think using either logically or analytically, constantly taxing our mind with calculations and alternatives when making decisions, small and big, in our day-to-day life. Internal imagery channels the mind to think in pictures, changing the dynamics and providing a welcome departure from the everyday grind.


From childhood, we are conditioned to focus on facts, analyze outcomes, and make decisions based on rationality so it’s rare that we tap into the realm of internal images.


You can visualise things to induce physiological and mental changes and, in the process, reduce your overall stress levels.


Here’s how you can the power of internal imagery to alleviate anxiety.


STEP 1 I RELAX YOUR BODY AND MIND

Find a quiet space, indoors or outdoors, where you can sit comfortably, undisturbed. Leave your mobile phone and any distractions in another room or on silent, hidden from sight. Take a few deep breaths, allowing your body to relax with each exhalation. 


STEP 2 I BEGIN TO VISUALIZE

Close your eyes. Visualize yourself in your favorite place. It can be any place where you feel safe and at ease. Notice your surroundings. Hear the sounds. Feel the sensations. Immerse yourself fully in this place, your mental sanctuary, as if you were physically there. 

STEP 3 I IDENTIFY THE ANXIETY/SOURCE

Once you feel relaxed, shift your focus to the anxiety within you. Visualize it as an object located somewhere in your body. Pay attention to its shape. Its color. Its movement pattern. Its texture. Identify precisely where it resides within you. 



STEP 4 I ERADICATE THE ANXIETY

Now, imagine moving this object outside your body, in front of you, as a floating object. Take control of it by altering its characteristics. Change its shape, color, movement pattern and texture. Make it into something completely opposite to what it was before. Push the transformed object away from you, watching it drift farther and farther until it becomes invisible. Take a moment to acknowledge the sense of relief and calmness washing over you.


STEP 5 I CONCLUDE WITH A REFRESHING STRETCH

Open your eyes, take a deep stretch to invigorate your body and mind. Feel the tension melting away as you release any lingering stress. Carry this newfound sense of peace with you as you navigate through the rest of your day.


Incorporating internal imagery into your daily routine can serve as a powerful tool for managing anxiety, both in the workplace and beyond. By tapping into the visual language of your mind, you can dismantle the grip of anxiety and reclaim control over your thoughts and emotions. So, the next time anxiety threatens to overwhelm you, follow these 5 simple steps and take a step towards serenity.


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A clinical hypnotherapist is a professional guide. The above technique is something you can usually do on your own. But sometimes we need help getting started or we are too deeply rooted to be able to eliminate the anxiety longer term. In which case you should contact a hypnotherapist who can help guide you through the process or help you identify the deeper root of the problem and recommend alternative approaches or methods of treatment. If you would like to get started with a trained, certified clinical hypnotherapist, click here.

References: “Mental Imagery: Functional Mechanisms and Clinical Application”; Joel Pearson, Thomas Naselaris, Emily A. Holmes, and Stephen M. Kosslyn; Trends in Cognitive Sciences. 2015 Oct; 19(10): 590–602. 

Photo by Ben White on Unsplash.

Quit Smoking

March 25, 2025
If you think it’s time to kick the habit, but it seems like an uphill challenge, here’s a tried and tested checklist to help you get off to an easy start. From working with many of my clients who have successfully quit smoking for good, I’ve put together a map on how they go there compared with others who struggle. #1 BE CLEAR ABOUT YOUR MOTIVATORS: People who successfully quit have to want to change! They don’t approach quitting with a “let’s see how it goes” mindset which will invariably lead to a half-hearted attempt. They are fully committed. Ask yourself : What is/are your main driver(s) for quitting? Health? Your friends and family? Your work? Finances? Or simply because you’re tired of being controlled by this habit? Write it/them down and revisit it when cravings hit. #2 DIG DEEP TO UNCOVER AND ARTICULATE THE PAYOFFS : Most people think of smoking as just a habit, but it’s more than that. It typically serves a purpose, real or imagined, whether you realize it or not. Successful quitters spend time observing their cravings and their emotions. They are clear on the “reward” they get from smoking. Ask yourself: Why do I reach for a cigarette? Is it to manage stress, feel a sense of independence, seek comfort, avoid boredom, fit in socially, or suppress my appetite? There may be one or many reasons why. Identifying them is key. #3 BE OPEN TO ALTERNATIVES: Once you know why you smoke, the next step is finding healthier ways to fulfill those needs. If you usually smoke during your morning commute out of boredom, perhaps your subconscious could accept an alternative such as sipping water, listening to an engaging podcast, or practicing deep breathing. The key is to ask the part of your subconscious which governs your habit, what would it accept as an alternative. There will typically always be an alternative that has a less damaging impact on you or others. #4 BUILD A SELF-SUPPORT TOOLKIT: On your path to success, you will frequently have difficult moments when you encounter cravings, stress or strong emotions. The most successful quitters prepare for this by learning techniques, or understanding and engaging in activities that relieve anxiety, reduce stress, and strengthen their motivation. If you want a few simple approaches to get started, you can try these: Tapping , Internal Image r y . #5 START AT HOME: I often recommend that my clients listen to a hypnotherapy recording to reinforce the work we do in a quit smoking session. Hypnotherapy helps rewire processes that run in your subconscious, making quitting smoking smoother and more effective. If you’re curious, here’s a fr ee sample recording , you can try on your own. While most people need a bit of guidance on the journey with between two to five hypnotherapy sessions, you should be able to sense the difference it can make with this recording. Hypnotherapy sessions last 90 minutes and can be done over a video conference call. Ready to Quit? Start with this list on your quit-smoking journey, and let me know if you find it useful. If you feel it works and need some support or want to speed up your progress or strengthen your resolve, consider scheduling a hypnotherapy session. I’m here to help.

Weight Loss Hypnosis - Loosing Excess Weight the Simple Way

December 26, 2024
Losing weight doesn’t have to be a painful journey. Research has shown that weight loss is as much about addressing psychological factors as it is about physical changes. Hypnotherapy, a therapeutic tool that uses the power of suggestion and deep relaxation, offers an effective way to tackle the habitual and emotional barriers to weight loss. Let’s explore how hypnotherapy offers a unique and science-backed approach to weight loss. The Science Behind Hypnothera p y for Weight Loss Numerous studies have highlighted the effectiveness of hypnotherapy in promoting weight loss and improving overall well-being. Examples include: Research published in Journal of Alternative and Complementary Medicine in 2020 found that hypnotherapy not only led to weight-loss, but also positively impacted hormone levels linked to obesity (1). A 2022 study published in American Journal of Clinical Nutrition found that hypnosis and self-hypnosis can significantly improve the deep mechanisms of eating behaviors and have a beneficial effect on weight loss (2). Another 2021 study found that hypnosis enhances food awareness, promotes weight loss and improves self-acceptance of body image, indicating their potential as therapeutic options in obesity treatment (3). How Hypnotherapy Helps Address Emotional Eating: c ompulsive eating often stems from unconscious patterns. Hypnotherapy helps address the emotional reasons behind overeating, such as stress relief, boredom, or social bonding. Once identified, your subconscious mind can be helped to replace these with healthier habits that fulfill the same emotional needs. Recalibrate Satiety Signals : h ypnosis helps to retrain your body and mind to recognize natural hunger and fullness cues. You'll learn to eat only when you’re hungry and stop when you’re pleasantly satisfied. It also helps with pacing your meals and reducing portion sizes, preventing overeating while promoting mindful eating habits. Boost Confidence and Body Image: b y working with your subconscious mind, hypnotherapy can help you visualize your desired body image, enhance self-esteem, and foster a healthier relationship with your body. Feeling confident in your skin is a powerful motivator for maintaining weight loss and adopting a positive lifestyle. Why Choose Hypnotherapy Unlike conventional weight-loss methods, hypnotherapy addresses the root causes of unhealthy habits at a subconscious level. It’s a holistic, non-invasive approach that combines psychological and behavioral changes, making it an effective and sustainable option for those looking to achieve their weight-loss goals. Ready to break free from unhealthy habits and embrace a healthier, happier you? Hypnotherapy could be the key to unlocking your weight-loss potential. ------------------------------------------------------ A hypnotherapist is a trained, professional guide who can help guide you through the weight loss process. Hypnotherapy works by allowing you to go beyond the superficial into your deep subconscious and gives you the power to help change your state of mind, habits and behaviours . If you would like to get started with a trained, certified hypnotherapist, click here . References: ( 1 ) ( 2 ) ( 3 )
Reprogramming Limiting Beliefs

Reprogram your mind for success: Using hypnotherapy to develop a winning mindset

March 30, 2024
You probably have heard it and you probably say it too but it’s well known that becoming successful begins with thinking positively. But even after starting with positivity, moments of intense stress and self-doubt along the way can often derail our path to success. Whether it's facing a daunting job interview or stepping onto a stage to address a large audience, the grip of anxiety can be paralyzing. If you’re like most people, at those moments, your palms might be sweaty, your breath becomes shallow, your heart races. Anxiety takes over. All these physiological reactions are triggered by negative scenarios that are created in your mind: “I’m not good enough to do this”; “They are all judging me already.”; “What if I forget my script.” What if there is a way to reprogram your mind to overcome these obstacles and unlock your full potential? Hypnotherapy, and several of the techniques used by hypnotherapists, can be a powerful ally in transforming limiting beliefs to pave the way for success. Understanding the Power of Beliefs Beliefs are the foundation upon which we build our reality. From a young age, we learn and develop countless beliefs about ourselves and the world around us, many of which are stored deep within our subconscious mind. These beliefs serve as filters through which we interpret the world and shape our behavior. However, not all beliefs serve us well. Some can be limiting, holding us back from reaching our goals and fulfilling our potential. Identifying Limiting Beliefs Do any of these statements sound familiar? "I am not good enough to succeed on this project." "What's the point of trying, it always ends up the same." "I don’t deserve to be successful." "It’s not okay to make mistakes. I have to be perfect." "You can’t depend on anyone; you have to do everything yourself." "It’s not okay to assert myself." These are just a few examples of the limiting beliefs that can sabotage our efforts and hinder our success. But what if we could rewrite these scripts and replace them with empowering beliefs? Harnessing the Power of Hypnotherapy Hypnotherapy offers a unique approach to help you safely reprogram your thinking and overcome limiting beliefs. In a controlled, therapeutic setting, the process begins by helping you identify the thought patterns that trigger these beliefs. By revisiting the situations or scenarios that elicit these negative thoughts, a hypnotherapist can help you uncover limiting beliefs you might not be even be aware you have. Next, in a state of deep hypnotic relaxation, we will help you delve into the root causes of these beliefs, exploring the events and experiences that led you to internalize them. This will allow you to understand how and why these beliefs set themselves in your mind, and will empowering you to challenge and transform them. Finally, together, we will help you replace these limiting beliefs with new, empowering ones—beliefs that align with your goals and aspirations. Through the power of suggestion and visualization, you can imprint these new beliefs into your subconscious, creating a fertile ground for growth and success. Embrace Empowerment Imagine a world where self-doubt is replaced by confidence, and fear is transformed into courage. With hypnotherapy, this world becomes within reach. By reprogramming our minds and releasing the grip of limiting beliefs, we open ourselves up to a world of possibilities. So, the next time self-doubt creeps in or fear threatens to hold you back, remember: you have the power to rewrite your story. Through the transformative power of hypnosis, you can unleash your true potential and chart a course toward success. It's time to embrace empowerment and rewrite the script of your life. ------------------------------------------------------ A hypnotherapist is a trained, professional guide who can help guide you through the process or help you identify the deeper root of the problem and recommend alternative approaches or methods of treatment. Hypnotherapy works by allowing you to go beyond the superficial into your deep subconscious and gives you the power to help change your state of mind and even your destiny. If you would like to get started with a trained, certified hypnotherapist, click here . Cover photo by Melissa Askew on Unsplash.

Have a question?
Submit this form or drop us an email. 

info@qialive.com

Qi Alive Limited.

Incorporated in the United Kingdom.

Contact Us

Have a question?
Submit this form or drop us an email. 

info@qialive.com

Qi Alive Limited

Incorporated in the United Kingdom.

Have a question? Submit this form or drop us an email.

Contact Us

info@qialive.com

Qi Alive Limited.

Incorporated in the United Kingdom.

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