5 Stress Reduction Tips To Help You Avoid Holiday Burnout

Posted Posted in Interesting, You Can Fix That

The festive season is here and for many people, stress, depression and anxiety can make this season anything but merry. Here’s 5 stress reduction tips to help you avoid burnout during the holidays:

 

  1. Lower your expectations. The holidays are so exciting! Being with loved ones, decorations, lights, presents and much feasting! As the holiday approaches, expectations increase as to how the holiday will be only for them to be dashed when the holidays arrive. So, try not to place high expectations on how events will unfold. Always expect the unexpected and remember that humans can react unpredictably and surprisingly. Also, life can throw us the odd curve ball, especially when we least want it, so just have a “what will be will be” attitude and hopefully, the holidays will be perfect. Avoiding high expectations means you won’t become stressed out or upset should things not turn out the way you wanted.

 

  1. Plan ahead. Make a detailed plan for all of the things you need to do. Be thorough and try to do as much in advance as possible. The more you can get done before the holidays the less stressful the season will be. Include shopping, decorations, wrapping, meal preparation, sending cards, visiting family, and a schedule for the big day. This will help you get organized so you’ll get more done and you’ll feel less stressed. Make checklists so you can mark progress as you go. Another great tip is to have a backup plan in case things go awry.

 

  1. There’s a lot of work that needs to be done to ensure happy holidays. The holiday dinner alone really can be hard work for the cook! Too much work leads to stress burnout so make sure the whole family share the workload. Delegate by sharing chores among the whole family and get children involved too. It’s true – many hands make light work – and they also reduce stress in doing so.

 

  1. As much as the holidays are about spending time with family, having the family over can be highly stressful. Not all families get along, and stress levels can soar at get-togethers. If you have family members who are unappreciative, argumentative, aggressive, sulky – the kind of people who will spoil the day, then say “no!” and don’t invite them. The holidays are about joy and happiness, so inviting people who will ruin everyone’s day isn’t on. But a sense of duty can lead to inviting someone around against your better judgement. Your only duty is to your immediate family – your spouse and your children – not to any other family members. If your family get along, fine, but if you know there’s going to be fireworks, then make everyone’s day by not having stress as an unwanted holiday guest.

 

  1. Set your budget and stick to it. It’s really tempting to spend money during the holidays and many people will rack up huge debts doing so. The debt then becomes a major stress factor after the holidays have ended. You don’t need to buy people expensive gifts and you don’t need to go into debt to impress people. The Internet is a fantastic source for finding creative and imaginative gifts that will give the receiver a highly valued special surprise because it shows thoughtfulness. Debt is to stress what pizzas are to waistlines and you can pay a heavy price for impressing people with gifts. Stick to your budget and you will reduce stress, not just over the holidays but for many months after.

 

Hypnosis and Mindfulness practice are great tools in helping you cope with and enjoy this holiday season.  A clinical session with me is a great gift to yourself and will help you reach your goal in 2019.  Click or Tap the Contact Tab above to get you feeling amazing.

About the Author:

Marc is an award winning, certified stage and clinical hypnotist, author and motivational speaker with experience entertaining both large and small gatherings.

Marc uses his skills and talents in a variety of areas that include self-improvement or clinical hypnosis, motivational speaking, and comedy stage hypnosis.  He has worked with individuals and corporations throughout the United States to improve outcomes in personal lives and organizations.

As a clinical hypnotist, he has helped people resolve sleep issues, lose weight, stop smoking, deal with long held fears, deal with stress and anxiety, manage pain, improve sports performance, eliminate addictions, and improve sexual function.

His performance resume includes appearances on live shows for Refinery29 Live and Elite Daily’s TrashED.  He has performed internationally for major corporations, at comedy clubs, fairs and , and for schools, proms, graduations, conferences, conventions and corporations.

Marc’s book, “Staying in the Moment – Helping Students Achieve More Through Mindfulness Meditation” helps educators, parents and students get better results in the classroom through the adoption of mindfulness exercises as part of the curriculum.

For more information about, or to book an appointment with Marc visit his website: www.hypnomarc.com or email info@hypnomarc.com.

 

How Hypnotherapy Helps With Stress And Anxiety

Posted Posted in Interesting

Stress can be defined as a state we experience when there is a mismatch between perceived demands and our perceived ability to cope. Stress can also be defined as an adaptive response by a body to change in the environment. Stress response evolved to enable humans to deal with life-threatening dangers or stressors such as being confronted with a wild animal or perhaps a hostile human. Situations like this required action – the activation of stress response to wither stay and fight or to run away.

Today we hopefully won’t have to face the same dangers as our ancestors but the stress response to demanding situations we face is still with us and our mind and body still prepare for fight or flight when confronted with this equivalent of the wild animal. This is where the problem may begin as activation of the fight or flight response with no physical outlet, such as if we are stuck in a traffic jam and can’t fight it or flee it, or maybe an unfair confrontation in the workplace where once again the response for action may be triggered but we can’t vent it by fighting or running away without consequences we would rather avoid. Perhaps both of these events and more are experienced on the same day, perhaps every day, and the stress builds within us until it can damage our health if a solution is not found

Stress isn’t always bad – the stress response was designed to help and protect us and some people even place themselves in stressful situations they know they can handle for excitement and ‘the rush’ as it is often called.

We all experience stress in different ways depending upon our personality type, conditioning and possible training also.

When we face a stressor but perceive we have the ability to deal with it successfully a feeling of success and achievement can be gained. Getting the balance right between good stress to motivate us and encourage us to grow, and our ability to cope with the stress is possibly the key to remaining healthy, positive and active in whatever arena of life we find ourselves.

Our ability to cope with stress can be affected by our diet and the intake of good substances that out body needs to remain strong and flexible and to repair itself when needed. Also we should avoid anything that could cause us to be more stressed or weaker such as drugs, alcohol, smoking etc.

Finally, stress can be external, some event or situation that is causing stress, or internal, attitudes or emotions that lead to stress (anxiety, guilt, low self-esteem, fear, etc.)

What is the Fight/Flight Response? Why do we still have it?

The ‘Fight or Flight Response’ is a physiological reaction and is the body’s response to a stressor.

Changes in hormones prepare a person to either stay and deal with a stressor or to take flight/run away. This immediate state of alarm is when the body prepares to take action, and in this state a person will be extremely alert to their surroundings but also very anxious and possibly unable to concentrate.

The body will slow down systems not vital in responding to the stressor, such as the digestive system, which is why a person in a fight or flight situation may have a dry mouth and a nervous/upset stomach. The body will make other preparations such as improved cooling for the body as more energy is used and this will result in perspiration.

The fight or flight response is a very old and very basic response and has been with us for a very long time. It was originally a response to danger that would prepare our ancestors to fight the wild beast or the enemy who might suddenly threaten or confront them, or to take flight and literally run away from the danger.

This response is triggered when we send a message of alarm to a part of the brain called the hypothalamus. This area of the brain will then send a signal to the glands to release adrenaline, cortisol and endorphin into the blood stream. Increased levels of adrenaline increase heart rate and blood flow which in turn brings extra oxygen and glucose to the muscles. Cortisol causes an increase in amino-acids and sugars in the blood. Amino-acids are crucial for the repair and recovery of damaged tissues which may occur under stress and the blood sugar adds to the availability of glucose (fuel) for the body.

The release of endorphin, which is a morphine like substance only more powerful, provides the body’s natural tranquilizing system. Pain is blocked and a feeling of euphoria may be experienced, both helping to get the body through the situation it may find itself in due to stress.

We still have this response, as it is still necessary to prepare and protect us in times of alarm, such as being involved in an emergency situation of any kind, or being confronted with any form of potentially life threatening danger.

Once the initial stages of this fight or flight response are over, a person will have a psychological reaction to the stressor which will be based upon many variables including, personality type, conditioning, age, physical and mental ability, and their knowledge relevant to the situation to be dealt with.

It is very often the resulting symptoms of this fight or flight response kicking in that we tend to call a panic attack. what actually happens is that we may be in a situation where we can’t fight or flight, such as a meeting or on a train, and so we become more and more anxious and may feel as though we will pass out, or be sick, or any one of a number of responses. What often happens then,is we find we have a desperate need to urinate, and that is another way the subconscious mind will sometimes attempt to gain our attention and force us to leave the arena in which we find ourselves at the time. It is normally the feeling of not being able to escape, and knowing that we might have this strong feeling to fight or flight that causes much of the anxiety and expectation of problems for most people who find they need help to overcome their problem.

Also, many people….no…that should be most people who suffer from panic attacks and anxiety will normally have the need for some obsessive-compulsive actions in their life…it can often be a type of coping, or controlling strategy.

Why hypnotherapy is totally different from any other form of therapy?

Hypnotherapy is different from any other form of therapy because of the way in which the therapy part happens while one is in hypnosis. Put another way, hypnotherapy is a very effective combination of hypnosis, a trance or altered state of mind and deep relaxation, and the chosen therapy, which might be for example; suggestion therapy, regression, ego states therapy, or neuro-linguistic-programming.

Hypnosis allows an individual to enter a state of deep relaxation which in itself is a very useful therapy for combating stress. It also allows one to become calm and focused, as all parts of the mind work together and concentrate on solving the problem at hand, and therefore making the very best use of the chosen therapy as it is applied.

Why hypnotherapy is so helpful in cases of stress, anxiety and panic attacks?

Hypnosis is a state in which the conscious critical faculty is temporarily suspended or distracted and in which all parts of the mind work in harmony for the good of the whole being.

When in hypnosis an individual can become very relaxed and at the same time very aware and ‘sharp’, mentally focused.

For the computer literate, I would liken hypnosis to the ‘safe mode’ on a computer, where if a part of the system is acting up or malfunctioning, placing the system in safe mode allows for investigation and repair to be carried out safely while minimizing the risk to the normal operating systems. In some sports it would be like a ‘time-out’, where all parts of the team come together briefly to review the current state of play, to identify where poor choices may have affected the outcomes and to choose a new strategy to move forward with.

In the normal whirl of life we seldom take a time out, or to go into safe mode to pull together our resources and to calmly take stock and plan our best way forward. Hypnosis then, is a safe, relaxing state in which we can let go the tensions in and around us for a short period, and in which, if we desire it, a skilled therapist can guide us through the stages of investigation, discovery, planning and repair we may need.

Hypnotherapy therefore provides relaxation (and clients of good therapists learn self-hypnosis so they can find this deep relaxation for themselves) and is therefore useful at even this basic level, as a kind of first aid. The good therapist will help the client to find any repressed emotions, triggers and false instincts from the past that are a kind of out-of-date, erroneous, or maybe just no longer wanted or needed programming, that loops around once triggered to cause us much anxiety and feelings of panic, but we often don’t know why. Following this, the wonderful power of hypnotic suggestion, and Neuro-Linguistic programming techniques will be used to provide new and efficient programming to support moves forward into a much more positive life with a better outlook on everything.

About the Author:

Marc is an award winning, certified stage and clinical hypnotist, author and motivational speaker with experience entertaining both large and small gatherings.

Marc uses his skills and talents in a variety of areas that include self-improvement or clinical hypnosis, motivational speaking, and comedy stage hypnosis.  He has worked with individuals and corporations throughout the United States to improve outcomes in personal lives and organizations.

As a clinical hypnotist, he has helped people resolve sleep issues, lose weight, stop smoking, deal with long held fears, deal with stress and anxiety, manage pain, improve sports performance, eliminate addictions, and improve sexual function.

His performance resume includes appearances on live shows for Refinery29 Live and Elite Daily’s TrashED.  He has performed internationally for major corporations, at comedy clubs, fairs and , and for schools, proms, graduations, conferences, conventions and corporations.  He was a featured performer for New Jersey’s premier First Night Celebration – First Night Morris for New Year’s Eve 2018.

Marc’s book, “Staying in the Moment – Helping Students Achieve More Through Mindfulness Meditation” helps educators, parents and students get better results in the classroom through the adoption of mindfulness exercises as part of the curriculum.

For more information about, or to book an appointment with Marc visit his website: www.hypnomarc.com or email info@hypnomarc.com.

Top Hypnosis Expert Reveals How to Remove the Fear of Clowns (and avoid Embarrassment!)

Posted Posted in Interesting, You Can Fix That

,Just in time for Halloween Stephen King’s film IT (#IT) is set to open on September 8th.  We can be sure that Throughout the U.S. there be a resurgence of  Scary Clowns invading communities and terrorizing people.  In the past, these reports included attempts by some to lure children into the woods.  The Scary clowns have people afraid, police and sheriff’s departments scrambling, and reports of physical attacks on innocent pedestrians.

Every year, about this time, I receive a few phone calls from people with a special fear.  The technical term is CoulrophobiaThe Fear of Clowns!  This fear seems to haunt more people in Gen-Y and Gen-X than prior groups and there appears to be some strong indicators as to why this is.

The boomer generation grew up with clowns such as Bozo and Clarabel during the 1950’s and 60’s.  These clowns were associated with fun, laughter and cartoons, the pacifier of the generation.   That, however changed dramatically in the early 70’s with the infamous – Killer Clown – John Wayne Gacy (Pogo the Clown).

Originally, clowns were more an adult entertainment going back to the “court-jesters” or “fools”.    Beginning in the late 18th and 19th centuries, the appearance of clowns began to shift and the first appearances of the painted white face and exaggerated expression (makeup) entered the scene.   These exaggerated expressions, which hide true, and recognizable facial features are in large part the reason for the fear.

Olivia Goldhill, former features writer for The Telegraph (http://www.telegraph.co.uk/culture/halloween/11194653/Why-are-we-so-scared-of-clowns.html) sums up the reaction of many in regards to clowns:

“The more you stare at a clown’s perpetually smiling face, the more it warps into something more sinister.

Clowns are supposedly figures of innocent fun – brightly colored jesters to entertain our children and slip on banana skins in exaggerated displays of slapstick comedy.

But the manic joy, the mask of make-up and the excessive familiarity are just a hair’s breadth away from terror.”

It is the grotesque, unnatural appearance of the human face and body, which triggers the fight/flight/freeze mechanism deep within our brains.  We get a sense of unease which is often amplified by the clown character acting in ways that would otherwise be socially unacceptable.  It is this very sense of discomfort and unease that authors such as Stephen King and director Stephen Spielberg tap into in the film IT  with the character PennyWise, or the character Twisty the clown in American Horror Freak Show, or the Joker in Batman.  In each of these, the clown embodies evil. The fear that often develops in young children who are sensitive to this odd, unfamiliar face (exaggerated features and hair) in a familiar body.  Historically, the actual people who have played clowns are themselves, sad, tragic, and often times sadistic people.

Children are taught, from the earliest ages, to avoid strangers.  It’s common for children to think that “bad strangers” look scary, like the villains in cartoons.  This is a natural growth that results from both the experience of seeing scary scenes, and creating them within their own minds.  This taught response, along with the stories reported in the news and social media have heightened the concerns and level of angst parents and communities are having.  Schools are reinforcing the warnings, especially among younger children.

While a small percentage of the U.S. population would actually be classified as coulrophoic (having the fear of clowns), they nonetheless do exist.  It is particularly difficult for these people during the Halloween season, when there is a greater number of people dressing up as clowns, and is further amplified by constant and increasing number of reports.

Fears or phobias are generally the result of unresolved processing of a traumatic experience.  Through hypnosis, the person suffering from the fear often plays a self-reinforcing, though unhealthy, mental loop that confirms the feeling.  I have helped a significant number of clients remove a host of fears and phobias that have previously paralyzed them.  Hypnosis is a powerful and useful tool in helping people overcome fears and phobias by helping them address and resolve the originating event that is the basis of their behavior.  Clients are then able to enjoy life.

Whether you fear clowns, heights, bridges, snakes or spiders, isn’t it time you made a positive change in your life with hypnosis?  STOP being controlled by your fear!  START living life free of anxiety.  I can help you with hypnosis.  SEE how!  Contact me at – info@hypnomarc.com or visit my websited – www.hypnomarc.com to request more information and to schedule your appointment – RIGHT NOW!

 

Marc Marshall, CH CHMI, is a certified consulting and stage hypnotist, author and motivational speaker with offices in Summit, NJ and Shaftsbury, VT.  He has helped people make dramatic improvements in their lives through his pain management, smoking cessation, weight loss, reducing stress and anxiety, and resolving fears and phobias programs.  Learn more today.

Why Don’t We Teach Mindfulness in Schools?

Posted Posted in Interesting, You Can Fix That

What if you had the power to change your students’ outcomes, improve their ability to regulate behaviors and emotions, and give them a life-long tool that has been proven to be beneficial to their health?  And, what if that could be done in every school, every day, without taking away instructional time or adding additional planning burdens on educators, or costing hundreds of dollars?   And, what if parents, educators and administrators also reaped these same benefits, would you do it?

As we enter a new school year, these are the questions we should be answering, with a resounding “YES”.  The scientific proofs are irrefutable.  Thousands of studies, throughout the world, have shown the benefits to the individual, the institutions and to society.  Mindfulness practice is taught, or researched in the top universities including Yale, Harvard, Stamford and Oxford.  Oxford even offers a master’s degree in mindfulness practice.

Mindfulness practice is not a religion or new age practice

Mindfulness practice is not a religion or new age practice.  Rather, it is a skill that trains people to be able to control their reactions to emotions and stimuli.  It does not negate emotion.  On the contrary mindfulness allows us to feel the emotion and become active, rather than reactive.  It gives us the ability to place a pause and to become reflective instead of reactive.  The skill of learning not to be controlled by our emotions is critical for both physical and emotional health.  It is a skill that is required to succeed in life, not just in school.  In fact, major corporations and business leaders spend thousands of dollars to learn mindfulness for themselves and to train their team members, so they can improve success rates and increase bottom-line results.

Among the results of research on high school aged children in the United States, we have found that nearly half meet the criteria for having a mental health issue.  This includes conditions such as anxiety, depression, eating disorders and ADHD.  These conditions often lead to suicide attempts or ideation.  Behavioral issues are the single most cited reason for student drop-out.

Further studies on teaching mindfulness practice in the classroom have shown dramatic increases in the ability of students to regulate their emotions, demonstrate pro-social behaviors and improve academic achievement.  These are important results because they ultimately result in teachers having more instructional time, rather than less.

So, the question that must be answered is “Why Don’t We Teach Mindfulness in Our Schools?”  Why aren’t parents, business leaders, educators demanding the inclusion of mindfulness practice as a required course in the school curriculum?  These questions are confounding when we look at those schools that have incorporated mindfulness practice as part of their curriculum and the results they have achieved.

Mindfulness practice trains us to be “present”

Mindfulness practice trains us to be “present”; that is having an awareness of the moment so that you can connect with it.  It is about focusing your attention on one thing at a time, focusing on a person, a task or an event.  The result of such practice is a greater sense of calm and well-being, better understanding of self and subject, and more productivity.  Imagine the benefits that educators, students and families could reap from the inclusion of mindfulness practice in our schools.

The challenge for school administrators is recognizing the amazing benefits of including mindfulness practice in the classroom.  Most administrators are driven by the cost of implementation or push-back resulting from fears of failure.  These drivers include staff development time, impact on instructional time, result measurement, intractability of Boards of Education and Superintendents.  Another challenge is finding the experts to train staff, as well as finding the materials necessary to successfully design a program.  But, what if the cost of such a program was less than their morning coffee and bagel?  What if, there was a resource that provided a step by step, fun instructional guide for teachers and the research to demonstrate the benefits to Boards of Educations and Superintendents?

These are exactly the challenges that I sought to address when I wrote – “Staying In The Moment – Helping Students Achieve More Through Mindfulness Meditation”.  This ebook gives you a proven path to improve student outcomes and help you once again energize you and your classroom.   Implementing mindfulness practice in your classroom significantly reduces disturbances and behavioral issues, increases student participation, and most importantly empowers you and your students to achieve more than ever thought possible.

The exercises that I give you in “Staying In The Moment – Helping Students Achieve More Through Mindfulness Meditation” are easily adapted to any age group, including faculty and staff.  You owe it to yourself and your students to discover how this ebook gives you the exact steps to improve student outcomes… in a couple of weeks.

The best part is that I have made buying this ebook a No-Brainer!  As I teacher, I know how much of my own money I spend for my students.  So I priced this ebook at a price that guarantees you will buy it.  I want you to be able to download and use these techniques and not break the bank.  I want all of our classrooms to develop students with life-time skills.  In order to do that, I decided this ebook would be in everyone’s reach.  I have made it available for most major ebook readers and the cost is only… $2.99.

Make this year different!  Start right now just use the tab below and purchase your copy of  “Staying In The Moment – Helping Students Achieve More Through Mindfulness Meditation”.    Please share this blog post and information with your colleagues and be sure to drop me a line about your success with the program.

Buy - Staying In The Moment