Hypnosis comes from the Greek ‘hypnos’ meaning sleep, however, during hypnosis the client does not fall asleep. The phenomenon of hypnosis can be described as ‘bypassing the critical faculty of the conscious mind so as to allow direct communication with the subconscious’. Some scholars have chosen to define it as a highly focussed state of mind where the conscious mind is narrowed to a single focus of attention, allowing the subconscious to become suggestible.

Many clients have described their sessions as being in a wonderfully relaxed and deeply peaceful state and after learning self-hypnosis have practiced it for themselves. Why not come and experience the wonderful gentle power of hypnotherapy for yourself?

What is Anxiety?

Anxiety shows itself in a number of ways.  You may have a feeling of unease.  This could be worry or fear that can be mild or severe.  Anxiety affects most people at some time or another and it can last for any length of time.  For most of us it passes quickly.  Anxiety is a normal and necessary emotion which can help us to respond to situations quickly and more effectively. For instance, we may feel anxious before taking an exam or a job interview or waiting for a reply to an email and as soon as the event has passed the feeling lifts and we revert back our normal feelings.  This is quite a normal response for most of us.  For others though, anxiety can become a constant.  They literally worry about anything and everything.  This can then have a major effect on their day to day lives.

 Symptoms of Anxiety

Anxiety is the key symptom of a number of conditions including panic disorder phobias. This could be agoraphobia or claustrophobia. Post-traumatic stress disorder or PTSD and social anxiety disorder or social phobia are also under the of anxiety umbrella.  Some of these conditions, known as generalised anxiety disorders or GAD can be long-term. They can make you feel anxious about a broad range of situations or issues, rather than one specific event. The symptoms of GAD can manifest itself psychologically (mental) or physically or both.  People with GAD often feel anxious most of the time and may struggle to remember a time when they felt ‘normal’.  As soon as one anxious feeling passes so another takes its place.  It seems like a never ending circle of negative thoughts and feelings.  Although it effects people differently the symptoms vary and can include:

• Lack of concentration and memory difficulties
• Having trouble sleeping or relaxing
• Feeling restless or agitated
• Dizziness or palpitations
• IBS [Irritable Bowel Syndrome]
• Odd body sensations which cannot be explained

What causes Anxiety?

Exactly what causes GAD isn’t fully understood, although it’s likely that there are a combination of factors contributing to the condition.  Extensive research exists suggesting a number of factors play a role.  These include:

• Over activity in areas of the brain involved in emotion and behaviour
• A possible imbalance of chemicals in the brain such as serotonin and noradrenaline, which play their part in the control and regulation of moods and feelings.
• Hereditary factors are also identified in the genes inherited from parents. It is estimated you are 5 times more likely to develop GAD if you have a close relative with the condition.
• Personal history of stress and trauma also contribute. This may include domestic violence, child abuse, bullying or social exclusion.
• Physical health conditions such as arthritis
• Substance addiction or alcoholism

Many people cannot identify a cause for their anxiety and only during counselling realise that they they are no longer living the life that they want to live, by their own standards and values.

 Who is affected?

It is estimated that up to 5% of the population of the UK have some form of GAD.  It affects women more than men but only moderately and it is common place in those between the age of 35 to 59 but exclusive to this age group.

 How GAD is treated?

Despite the significant effect it can have on your life, several treatments are readily available.  Depending upon the severity, these can ease your symptoms and in time can eradicate them. They include:

• Counselling such as cognitive behavioural approach or person centred counselling
• Medication
• Hypnotherapy

 Do Self Help remedies work?

Anything you do to help alleviate GAD is a good thing and there are many things you can do yourself.  The internet is a remarkable resource for all things and you can find some effective options to help yourself.  These include:

• Exercising regularly – walking, Yoga and Tai Chi are particularly good
• Relaxation and mindfulness meditation
• Reducing the amount of alcohol or caffeine intake
• Improving work-life balance
• Self-help courses either online or as a group activity
• Stop using recreational drugs
• Stop smoking

Some people have tried to soothe their anxiety by using alcohol, cigarettes, drugs, binge eating, the internet or pornography to self sooth their anxious feelings and in the beginning these seem to help, but in time these can become “the problem” and the original cause for the anxiety goes undetected. This is a reason that the advice for reducing anxiety symptoms include

• Reducing the amount of alcohol or caffeine intake
• Stop using recreational drugs
• Reduce smoking

Numerous books and articles exists to help reduce the effects of anxiety, many of them are free if you search the internet (You are reading one now!). Whatever treatment you undertake for anxiety, the process may continue for a long time and there may be periods when your symptoms worsen but you need to persevere.

 Getting help is much easier than you may think

Recognising the symptoms and accepting you may be suffering from GAD is the biggest step you will take in tackling your problems.  Seeking help may appear difficult to many people as they can find it difficult to make the initial approach.  However, of the 3 million or so people suffering with GAD many do seek help and go on to control their anxiety and drastically improve their quality of life.  Your GP can help but with the cuts in health budgets the wait for professional help can take time and then the treatments available are limited to a few sessions.  More and more, people are turning to private mental health professional who specialise in psychotherapies such as cognitive behavioural therapy (CBT), person centred counselling and even hypnotherapy.  Complimentary therapies such as reflexology and acupuncture all help towards controlling anxiety and a combination of these therapies can really help.  Physical exercise in the form of Yoga and Tai Chi are tried and tested over millennia and help reduce anxiety and stress, millions and millions of Chinese can’t be wrong!

 Finding Help for Your anxiety

Finding help for your anxiety is easier these days with the continuing development of the internet.  If you are still reading this, then the chances are you ready to begin your journey towards a more anxiety free life.  Do not be put-off by the thought of making initial contact.  Mental health professionals understand the impact of anxiety and will put you at ease straight away. Choosing professional help is straightforward.  You can search for a therapist in your local area using Google. A quick call is all it takes and as with everything else in life you make your decision based on the rapport you establish with the practitioner. If you like the sound of someone and you feel there may be a connection, then you can book an assessment session and many practitioners offer the first consultation for free.  Even following the initial consultation there is no obligation to continue. Check out your therapist is bona fide and registered with a professional body such as the counselling directory, BACP or HCPC etc.

 Cost of private therapy

The cost of engaging a private therapist can vary slightly depending on the type of therapy and the location.  Typically, you may pay a little extra in large cities but the average cost per session, normally lasting around an hour is between £35 and £60 (2016).  The frequency and number of sessions will depend upon the complexities of your anxiety.  Sadly, there are no magic pills for this condition however, anecdotal evidence suggests you will begin to start feeling better after a couple of sessions, once you experience a sense of connection, empathy and understanding from your therapist.

Are you in conflict with your ex-partner or spouse?

The effects of separation can be devasting. Tens of thousands of estranged couples experience disputes following the breakdown of a relationship.  Resolving these issues for many is an extremely stressful time especially where children are involved. Traditional resolutions generally require the intervention of legal counsel or court rulings.  This can often remove decisions from one or other of the parties in dispute.  More concerning, is the cost for both parties especially as legal aid is more difficult to obtain.  Choosing mediation is, for many, both cost effective and a faster way of finding solutions.

Is mediation right for you?

Mediation is becoming

What is Yoga?

Most people have an idea that Yoga is contorting the body into impossible shapes and positions. However, moving the body into positions (called asanas) is only one part of Yoga. Another major element of a yoga class is the way the mind can de-stress and you can feel a sense of calmness, wellbeing and peace that you may not have felt for a long time. This part is the relaxation, visualisation and concentrating on the breath as well as the postures.  In classes at Drayton Cottage Health & Wellbeing Centre, run by Carol Muir you will be offered lots of different alternatives each posture, so anyone can enjoy moving their body safely and comfortably.

What types of Yoga are there?

Yoga is over 4000 years old and originates in India in a time when ideas were passed down by word of mouth.  So you can imagine in this time there has been many changes and interpretations of what Yoga is, and particularly how it has been interpreted from one culture to another over this time.

All yoga styles create a feeling of lightness, ease and relaxation. But to get the most benefit and the most enjoyment, you need to find a yoga style and a teacher that suits you, and there are many types of Yoga.  For example, if you're already doing lots of strength training your best choice is likely to be a yoga style that focuses more on flexibility. That way, you can balance your fitness routine. Perhaps try Yin Yoga or Hatha Yoga. Those who have an injury or live with a chronic medical condition such as arthritis might want to try one-to-one sessions with a teacher where you will be able to focus on alignment and your unique needs before joining a busy class.  If you are drawn to experience the spiritual side, you could try jivamukti or Kundalini Yoga. And for those who are relatively healthy and want a challenge, ashtanga vinyasa or vinyasa flow might be a good choice.

Also there are many types of Yoga that now integrate various aspects of Yoga and other movement arts, such as pilates, tai chi or somatics.   As stated Yoga is 4000 years old, and in recent years many teachers, who are also osteopaths and physiotherapists have looked at the physical postures, asanas and questioned if the approach for the modern western body, more used to a sedentary lifestyle, sitting in chairs rather than on floors, using computers rather than mostly physical work and have asked is a wise way to approach the postures in the traditional way. Many people could not hope to do the lotus, the pretzel shape of sitting, any more than they could put their legs behind their head!!!

All teachers have their own unique focus based on their personalities, their own yoga practice and where and with whom they've trained.

However, there is some definite approaches to Yoga which have a lineage and a few are outlined below:

Hatha yoga

Hatha yoga, which is the style adopted by Carol Muir at Drayton Cottage Health & Wellbeing Centre, is a balance between the physical part of yoga and the mental and spiritual practices.   Her classes combine, postures, breathing practices, meditation and mindfulness, also some theory or philosophy and relaxation by combining breathing, the physical practice of yoga and relaxation into one class.

Iyengar and Ashtanga yoga come from the same lineage – the teachers who developed these styles are BKS Lyengar and the late Pattabhi Jois, both taught by Tirumalai Krishnamacharya.  Iyengar yoga is particularly known for learning the subtleties of correct alignment. Props including belts, blocks and pillow-like bolsters help practitioners get into the correct alignment. Anusara yoga is a more modern form of Iyengar.

Ashtanga yoga

Ashtanga is a more vigorous style of yoga. It offers a series of poses, each held for only five breaths and punctuated by a half sun salutation to keep up the pace. You can either attend a regular class or the more traditional Mysore style (see below).

Vinyasa flow

Teachers lead classes that flow from one pose to the next without stopping to talk about the finer points of each pose. That way, students come away with a good workout as well as a yoga experience. If you're new to yoga, it is a good idea to take a few classes in a slower style of yoga first to get a feel for the poses. Vinyasa flow is really an umbrella term for many other styles. Some studios call it flow yoga, flow-style yoga, dynamic yoga or vinyasa flow. It is influenced by ashtanga yoga but is a fusion of a few types.

Bikram yoga

Bikram yoga is the favourite of anyone who loves to feel hot and sweaty. It was created by Indian yogi Bikram Choudhury in the early 1970s. He designed a sequence of 26 yoga poses to stretch and strengthen the muscles as well as compress and "rinse" the organs of the body. The poses are done in a heated room to facilitate the release of toxins. Every Bikram class you go to, anywhere in the world, follows the same sequence of 26 poses.

Kundalini yoga

Kundalini yoga was designed to awaken energy in the spine. Kundalini yoga classes include meditation, breathing techniques such as alternate nostril breathing, and chanting, as well as yoga postures.

Yin yoga

 Yin yoga comes from the Taoist tradition and focuses on passive, seated postures that target the connective tissues in the hips, pelvis and lower spine. Poses are held for anywhere between one and 10 minutes. The aim is to increase flexibility and encourage a feeling of release and letting go. Being a very quiet and slow approach to postures it also lends itself to adopting the  basics of meditation and stilling the mind. As such, it is ideal for athletic types who need to release tension in overworked joints and it is also good for those who need to relax.

Restorative yoga

Restorative yoga is all about healing the mind and body through simple poses often held for as long as 20 minutes, with the help of props such as bolsters, pillows and straps. It is similar to yin yoga, but with less emphasis on flexibility and more on relaxing.

How can it Help me?

What are the health benefits?

Develop greater flexibility and strength Learn how to relax and manage stress Gain better breath function Improved Posture

There are a myriad of benefits of yoga – including lower blood pressure, increased strength and bone density and reduced anxiety and other mental health benefits such as reduced stress and thus stress related conditions and improved mood,  such as high blood pressure and cardiac disease.

A class allows you some time aware from the daily grind: work & family. It allows you a couple of hours to de-stress. How often do you allow yourself this time normally? You develop the ability to relax, unwind, breath and focus your concentration and attention for longer period of time. Are helped to develop a way of moving that is right for your body, given that all our bodies are different, a class enables you to find your level rather than a “one size fits all”.

Do I need to be fit?

Carol meets many people who hesitate to embrace this ancient form of fitness due to some pervasive myths. “Yoga is too slow and boring”; it's practised in stuffy or cold, incense-filled rooms – or in 90C heat”; “it's just for people who are into lentils and chanting.” And – most misguided of all – yoga is only for flexible and thin people.

The truth is that there is a class to suit, whatever your body type or temperament. Yoga develops strength and balance as well as flexibility – the latter is a consequence of practising yoga, not a prerequisite. No one has turned up to their first yoga class (unless they were a dancer or a gymnast) able to execute advanced yoga poses or looking like the perceived perfect “yoga body”.

Can I practise at home?

Yes. Having a private class or joining a group is preferable for the beginner so that good alignment can be learned. In between classes there are many websites including YouTube.  There are books, videos and CDs which can be used to develop your regular practice.

How often should I practice?

Regularly. A practice of some kind can be done every day. Relaxation, breathing practise, mindfulness does not need to be done in a class or only on a mat.  It can be done on the train, waiting in a queue or whilst on a tea break. The regular physical practice should preferably be done several times a week, even if it is only 5-10 minutes a day to supplement your weekly yoga class and in so doing develop a regular habit or discipline.

Do I need any special equipment?

A non-slip yoga mat is a good start. These can be bought quite cheaply from about £5 upwards.  Some classes use blocks, bolsters, belts, balls, and other props but these are not essential. A beginners set of mat, blocks and belts can be bought for about £7 upwards. A blanket for relaxation is also a useful as the body cools down rapidly following the physical practice.

  If you are interested in sampling a gentle yoga session, then Carol has regular classes on Monday morning and evening.  She also offers one-to-one classes that can generally be arranged to suit you.  If you would like to find out more or just have a chat with Carol, you can telephone her on 02477 455 117 or 07855 230042.  You can always email her on enquiry@draytoncottage.com or visit her website at draytoncottage.com. Classes are held in Carol's private Yoga Studio at Drayton Cottage Health & Wellbeing centre in Fenny Drayton, near Nuneaton, just of the A5 / A444.