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Archive for NLP

Stop the Chatter

You attract the things you think about the most. If you envision having a successful and fulfilling day, you will probably have one. If you wake up each morning dreading the day ahead, the universe will give you lots of irritations to add to your to do list. While I understand this to my bones, it isn’t always easy to keep those positive attractors top of mind when unexpected aggravations get in the way. Sometimes, when I actually make time to get still and listen to the rush hour irritation going on in my head, I chuckle when I realize just what an errant and playful child the mind can be if left on its own.

For example, I will think about an article I need to write. Then another task I wanted to do yesterday. Then the phone will ring, or text or email, or a knock on the door will enter the scene. Suddenly I am in the midst of so many demands that I forget my original plan. When I finally sit down to set my sights on the day, that list seems so long. I’m wracked with frustration about how I will “find the time” to get it all in. People are counting on me! Then my mind will really start racing. Where do I begin?

At this point, I can feel so overwhelmed that I may turn on the football game. Or worse, graze when I’m not hungry, just to escape having to take any action. But I have found a marvelous way to stop endless chatter by simply slowing down my inner dialog. For example, if I feel stymied, I say to myself very slowly, IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII… FEEEEEEEEEELLLLLLLLLLLL… SSSSSOOOOOOOOOOOOO. FRRUSSTRATTTTTEEED. Then slowly, again and again, until my thoughts find an exit ramp to a more quiet place. Once the mind has stopped whirring out of control, it is easier to make the right decision about a starting place for the day.

If you find yourself in the grip of an endless sea of mind chatter that is getting faster and faster, remember this simple tip. This 3-minute exercise is so quick and easy that I created a Stop the Chatter HypnoSnax as my free gift to you when you sign up for my newsletter. Just fill out the form on this page.

Sometimes, though, the chatter will chase you like a spoiled child and disrupt your peace of mind. It can make you feel like you are defective somehow. This endless chit-chat will do this until you find out why your inner child is so unhappy. Hypnotherapy and NLP are two of the best methods I know of to reframe a past that is filled with pain, unrest, “not good enough” mind chatter. These simple techniques will help you move forward into a more comfortable future. Science has found that emotional energy doesn’t go away, but it goes inward and causes lots of damage in the form of illness. Do your cranky inner self a favor and call for an appointment. You’ll be back to attracting more of the good things you want in your life, joyfully and with peace.

Insomnia: Asleep in 5 Minutes?

Are you one of the 30% stuck on the insomnia treadmill? Sleep procrastination keeping you up? One more e-mail? Glued to technology? You watch exciting programs, or even check your e-mail or Facebook before bed. One more story, one more friend. Can’t hurt, right? But an overstimulated brain, with the light and volume variations of technology, works better than coffee to derail those sweet dreams. You have a recipe for sleepless nights.

The secret to getting some “unstuck” rest is with guided meditation. I have come across a simple technique that puts most people to sleep in 5 minutes. #sleep well Here’s how it works:

  • An hour before bedtime, begin your routine to wind down. Your mind and body need time to slow down from the day. Break that frenzied state of activity and begin to quiet your thoughts.
  • Slide comfortably into bed and begin to relax. As you lie there, focus on feeling the comfort of the bed, the warmth or coolness of the room. Consider the positives of the day.
  • Begin with a soothing visual image and move into sleep. The adage of counting sheep works well. And there are updates, serving to move your mind to la la land.

Want to try it for yourself tonight? I developed this short Deep Sleep in 5 Minutes HypnoSnax to help you put an end to sleepless nights and get unstuck. Try it for free tonight, but not (of course) while driving. Click here for refreshing slumber with my Deep Sleep in 5 Minutes HypnoSnax (available for free until September 30, 2017).

Audio clips not your thing? Here are few other tips to try:

  • Play with clearing your mind and relaxing your body by noticing items in your bedroom, taking a deep breath between each thing. For example, be aware of a sharp crease in the sheets, followed by a deep breath. Then notice the soft fluffiness of your pillow, followed by yet another deep breath. Continue until you fall asleep.
  • Unplug your modem and turn off your smart phone. Again, too much stimulation (LED light or otherwise) right before bed leads to severe
  • Go to sleep at the same time every night, waking up the next day at the same time. If overly tired, try going to bed 30 minutes earlier for a week and see if that makes a difference. Your mind and body are accustomed to habits, and you can create a new one.

But if you find yourself endlessly dragging through the day and napping every chance you get, I have a few more ways that will help you find relief to finally enjoy a full night’s sleep  in as quickly as 1 to 3 sessions. If you’re ready to trash those nasty habits with an investment in you of $90 per session, call me at (928) 367-8208 or email me using the Contact Form on the website. Bringing over 30 years of experience to my practice, I am a highly qualified NLP Practitioner and a certified clinical hypnotherapist. Many have found my friendly ways and precise techniques to be the easiest road toward a better life.

Stuck in the Rabbit Hole of Self-Esteem?

 

Alice: How long is forever? White Rabbit: Sometimes, just one second.

Lewis Carroll, Alice in Wonderland

Have you ever noticed how mischievous our minds can be? In some ways, we can spend the whole day trying to keep what we consider inappropriate thoughts from surfacing into the social atmosphere. “If I truly said what I think, what would people think of me?”, you may ask yourself. So we keep the sentry at the door, ever vigilant to avoid a social pothole. Our faces and actions may show that all is well in our world, but the mind will say things like, “I feel so stupid for saying that.” Or the mind will enter into always/never land… “It seems like I will never be good enough.” When the judge appears (the inner critic), down the rabbit hole the mind wanders and in a second can become forever lost in our cranky, critical thoughts. Thoughts that are not anything like the way we would speak to a beloved child or cherished friend. Why is that?

Why are we not as likely to say grand things about our own behavior? Like, “I handled that like a pro” or “I’m the best.” Somehow being nice to ourselves in our inner thoughts can feel more painful than the disparaging ones. We’ll do anything not to appear to be full of ourselves. What DO we say to ourselves then? Many experts agree that the answer is simply to let the mischievous mind wander where ever it wants or needs to go in a process called “cognitive awareness.” What that means is simply to be aware of your mean or grandiose thoughts but stop short of putting a label on them. So an inner voice that says “you screwed that up again” could be met with a response like “hello little gremlin” or even simply “stop delete.” Our body’s responses will tell us when we have gone down the rabbit hole into judgment land with headaches, stomach problems, overeating, undereating, anxiety, depression and illnesses of all varieties.

If this cycle sounds like your daily routine, there are ways to get unstuck and make friends with your gremlin. It requires just 3 things:

  1. Be aware when an emotional guidance signal sends you pain. Stop and look at it. Let it run its usual script.
  2. Get playful and have some fun with that nasty, critical thought. Give it a name or visualize it in all sorts of ways so that you can picture IT rather than judge yourself. (Mine is a sparkling purple with striped red and white socks.) When I chase IT down the rabbit hole, I focus on this image instead of the critical thought. Like Alice in Wonderland, I can get “curiouser and curiouser” which keeps me from reacting to the judge.
  3. Learn to love your gremlin instead of trying to hold him/her down. Know this gremlin is there to help you. When you talk to it with love and acceptance, it will be a calmer companion.

If you find that your gremlin is too big to tame, I have a few more ways that will help you get unstuck and play your way into healthier self-talk, often in as few as 1 to 3 sessions. If you’re ready to trash those nasty habits with an investment in you of $90 per session, call me at (928) 367-8208 or email me using the Contact Form on the website. Bringing over 30 years of experience to my practice, I am a highly qualified NLP Practitioner and a certified clinical hypnotherapist. Many have found my friendly ways and precise techniques to be the easiest road toward a better life.

Weight Loss: The Simple Unstuck Living Secret to Shedding Pounds

So many of my clients come to me to ask for help with weight loss. They have tried many of the diets—the low-fat diet, the high-fat diet, the high carb diet, the paleo, etc. etc. etc. What do all of these plans have in common? Complications! Just once I would like to see a diet book written with the average person in mind. My pet peeve is the foods needed for these meal plans are all so different from the real world. When I tried any plan, it seemed I spent more time making lists for “food,” doing “food” prep for future meals or thinking about what “food” I had on hand. All this thinking about “food” menus and planning just kept me constantly thinking about the thing I didn’t want to think about—FOOD! What a pain. And, yes, there was a time when I struggled to lose weight too.

My Weight Loss Secret in a Nutshell

But I have found this simple little secret. I have lost weight and kept it off for over a decade now. Once you know the secret, the rest is effortless because you have to remember just ONE THING.

Ok, so here it is in a nutshell. Don’t let your eating speed limit go above 65 net carbs per day. That’s it. Like the dashboard of a car, that’s the only measure that matters. If you keep your speed at 65 net carb grams per day, I promise you’ll lose that ravenous appetite after a day or two and the weight will fall off. And if you find that your carbs creep over the speed limit, (100+ digit mark which is possible when you have a wedding or special occasion to attend) just consider it a scenic overlook on your journey. You got off the road for a bit, but tomorrow that 65-carb limit will take you back on the highway to your weight loss destination.

You’ll need an easy way to measure just your carb intake (don’t worry about proteins or fat). I recommend a free smartphone app called, cronometer.com. Use this to enter just your carb food each day (not the whole meal plan!). Just keep an eye on the carb counter. If it goes above 65, switch to proteins or healthy fats for the day. That’s it. The first few days you are going to be surprised by the number of carbs you actually eat. You can make different choices.

When Weight Loss is More Difficult

Now I understand that sometimes people gain and keep weight on for issues that are not so easy to change. Some people eat to fill a void they have from loss or grief. Some people eat to fill an emptiness that won’t go away. One client told me she eats when she gets impatient. She is impatient to lose weight. No win. And some eat because the abuse they knew as children keeps them insulated from anyone who could harm them again. This is where hypnotherapy and NLP can help you get unstuck, in only 1-3 sessions 90% of the time.

Feel like your body is no longer your friend but an enemy you have to fight every day? It may be time to find another way to get unstuck and make peace with your middle . . . and your past.

If you’re ready to trash those pound-gaining habits in 1-3 sessions with an investment in you of $90 per session, call me at (928) 367-8208 or email me using the Contact Form on the website. Bringing over 30 years of experience to my practice, I am a highly qualified NLP Practitioner and a certified clinical hypnotherapist. Many have found my friendly ways and precise techniques to be the easiest road toward a better life.

 

Acceptance

One of my ongoing goals is finding and expanding inner peace. And I have found that discovering that peace within is a wonderful but difficult process. It is so very easy to look for it outside, totally overlooking the quiet place within. Some days are better than others, with the best days coming when I live in the moment. I want to share some of my tried-and-true thought patterns for getting to that balance, that peace.

Simplify. If I allow it, my life can be full of bumps and potholes. And persistently simplifying my life helps me to avoid the potholes and smooth out the bumps. When deciding to simplify my life, inner peace begins to fill the cracks and crevices. How to do this?

  • Prioritize my to-do list. If the day is jam packed with “I’ve got to do this” or “My list is endless,” my mind goes into overdrive. By sorting through what is most important and letting the rest go, I can slow the inner frenzy.
  • Set personal limits. If I find myself worrying about a project or a situation, I set a limit on how long I will fuss about it. When the inner timer goes off, I either elect to make a decision, set up a series of smaller steps toward achievement or table it for future thought. I also work on grounding myself with nature, feeling the earth beneath my feet and hearing the buzz of a hummingbird. Even looking at the trees and sky through the office window can help to anchor me to the earth. This gives me inner peace, for I am gaining control over my thoughts and emotions.
  • Promote tranquility. Keeping things simple helps me to avoid the ping pong of those turbulent thoughts. Finding time to enjoy the wisps of clouds on the mountainside or that tiny bright yellow flower gives me a strong connection to nature.

Accept. By being in the moment, I foster acceptance. I am coming to the conclusion that the world is not always as I perceive it, that the more I resist, the more complex and challenging it appears. When I choose to accept what is, I stop feeding into resistance, opening space for what could be. Then, the problem is not made more powerful and sticky in my mind with my galloping thoughts. Much of its power is gone, and I feel a stillness inside.

  • Accepting doesn’t mean giving up. It merely allows me the flexibility of having other options, different strategies that would open new doors.
  • Acceptance gives clarity. By clearing whatever is going on, I am able to make better decisions. Or, probably even tougher, I can let the situation go.
  • Accepting the essence of life. When I truly stop and sense all that is going on around me, I get in touch with the squirrels chasing each other up and down the Ponderosa pines or hear the ducks and geese calling to each other. I can feel life’s rhythm.

Do what I enjoy. When I make the decision to enjoy what I’m doing, whether it’s cleaning the house or writing an article, I feel as if a weight has been lifted off of me. A natural peace arises and the way toward that inner quiet is cleared. I am aligned with my outer world, avoiding the potholes of “I’ve gotta do this” or “I am overwhelmed’. These dissonant thoughts create an inner tension, just one more obstacle to overcome.

  • Be curious. Life goes by so very quickly. There’s not enough time to be stuck in a pattern that is not useful. And there’s so much to see, so much to discover. Again, I’m finding that my perceptions color what my life is like. Doing something new, be it archery or canoeing, frees new areas of my mind for new connections. Being open to more and different makes a huge difference.
  • Be adventurous. It came as a surprise to me that in being open to new adventures, I was cultivating inner peace. Exploring life has given me opportunities I never even considered before, opening doors to new paths and an appreciation of different people and friendships.

Pencil yourself in. By setting time aside for the things I hold important makes me a better person. An early morning walk, a run at the park, rock-hounding: all of these can loosen the ties of what is. I am the one that created my hectic to-do list. Why not pencil myself in too? The result is an inner stillness, a tranquility I had been searching for and found within.

These simple guidelines have helped me pursue my goal of inner peace. It also encourages my ability to enjoy the beauty of the Mountain. It provides a way for me to get in touch with myself, to be able to sleep at night. To truly enjoy life. I suspect they will work for you too. You too can enjoy all that is.

I hope I have opened the door to enjoying the little things here on the Mountain and in your life, for I do love the seasons of nature and life itself.

Bringing over 30 years of experience to her practice, Joan is a highly qualified NLP practitioner and hypnotherapist. She specializes in anxiety, panic attacks, fears, and phobias, using her knowledge to help her clients become no-limit people. Many have found her friendly ways and precise techniques to be the easiest road toward a better life.

Top 5 Ways to Stop Nighttime Grazing in Its Tracks

You start off the day with the firm intention of following a healthy eating plan. The nagging reminder from your doctor to drop those pounds lurks in the back of your guilty mind. Breakfast went well: some eggs and toast. Lunch is a healthy salad with grilled chicken and veggies. About 3:30 p.m. you spy a brownie. Down it goes, without much thought. Dinner is larger than usual, but after all, you’ve put in a busy day.

A little later, you respond to an irresistible siren’s call that beckons you to those prohibited food groups. You know the ones: the potato chips, the ice cream, the chocolate cake. Inexplicably, that chocolate chip cookie is firmly in your grasp. Your brain is shrieking, “No! Put it down! Remember, you’re losing weight.” Your mouth is watering. Your hand is moving closer to your lips.

“Stop!” the brain begs. “You’ve already devoured three of these tonight. And before that, you polished off some Kung Pao chicken and that leftover pizza. Put that cookie down!” By the end of the evening you are in despair and coming to your senses. Once again, the diet demons have visited, successfully derailing your dream of a slim body.

Any of these excuses sound familiar?

  • You are bored, or lonely, or angry, or tired, or frustrated, or (fill in the blank). You deserve that donut.
  • You learned to clean out the refrigerator when you were a kid. But didn’t realize the idea was to toss out old food not become a personal garbage disposal.
  • Once you give in to that first bite of cheesecake, overeating is your companion for the evening. This friendship triggers more stress, guilt, depression and emotional emptiness. And so the cycle continues.

The top 5 ways to stop nighttime grazing in its tracks are:

  • Get up from the couch or recliner. Go for an evening walk, or jump rope for 60 seconds. Polish all the mirrors in the house or do a bit of spring-cleaning.
  • Ride it out. A craving is like a wave. It builds; it crests, then fades away. Generally a craving will last for 3 minutes or less. Ride it out.
  • Create a distraction. Call a friend, take a bath, read a book, do handwork. Dance if you’re listening to music.
  • Eat something other than that piece of leftover pizza. Quite often a drink of water or small handful of nuts can eliminate that hunger pang.
  • Talk to yourself. Am I really hungry? What am I feeling right now? Is this what I really want? How will I feel after eating this? 10 minutes later? Tomorrow?

If you have been-here, done-this repeatedly with nothing ever working very long, Unstuck Living can help you finally kick this old pattern in as few as 1-3 sessions 90% of the time. Neurolinguistic Programming (NLP) is not therapy. It is an easy and tested method to help people move through old patterns and get unstuck. Everything you need to change your life is already within you. All you need is to have the tools to tap into that wisdom.

If you’re ready to stop that craving in its tracks in 1-3 sessions with an investment in you of $90 per session, call me at (928) 367-8208 or email me using the Contact Form on the website. Bringing over 30 years of experience to my practice, I am a highly qualified NLP Practitioner and a certified clinical hypnotherapist. Many have found my friendly ways and precise techniques to be the easiest road toward a better life.

Grumpy and Ungrateful? 5 Tips to Set You Right for The Season

Thanksgiving is almost here and the theme of the season is gratitude. But maybe you aren’t feeling very grateful right now. You are rewinding and repeating the same old drama in your mind like a broken record. You feel constantly drained for all your negative thoughts and actions. You expect the worst from each situation, with the claim you don’t want to be “disappointed.” Resentful and angry, you are hostile to everyone you meet. Someone else is always creating a problem for you, for nothing in your world ever goes right. You feel like Eeyore in Winnie the Pooh, for every day is a Crisis-Crisis-Disaster! Day.

You’ll know you have this downtrodden attitude if:

  • your friends are tired of hearing your constant grumble of discontent.
  • your venting, griping and whining begins when you wake and gains momentum until you fall asleep at night. The next day is more of the same.
  • you have reached the point where even you are bored with your bellyaching.

Tired of being grumpy and ungrateful? Here are five tips to set you right for the season.

  • Go on a Complaint Diet. Limit the number of times you vent about a situation to three. That’s right, just three. Or get it out of your system in the first 72 hours, so it doesn’t set up permanent residence in your thoughts.
  • Start a gratitude journal. To be most effective, take one thing you’re grateful for each day.  The write down five specifics about that. For instance, I am grateful for my close friends. Next the specifics: they laugh with me, they helped me move (to me, that’s above and beyond), they showed me the importance of WD 40 and Duck Tape, they helped me gain perspective after my husband’s death and they have my back. Emotional energy is the key here.
  • Realize that your life is not perfect. And get over it. Often, it is easy to take things for granted. The power went off, and you can’t talk to your friends right now. Move on and make the best of it.
  • Hatch a plan and gain momentum. Your weight not where you want it to be? Work on changing your eating patterns. Or develop an exercise program.
  • Weed out the “always”, “everyone” and “all-or-none” words. Ask yourself if what you are thinking is true. And then again, if it’s really true. After all, if you paddle in mental circles, you’ll only make yourself seasick.  Your world will change for the better as you reshape your thoughts.

If you still are stuck with a less-than-grateful attitude that is only grinding you down, Unstuck Living can help you find relief as quickly as 1-3 sessions 90% of the time. Neurolinguistic Programming (NLP) is not therapy. It is an easy and tested method to help people move through old patterns and get unstuck. It is about learning to use your mind more effectively to end old patterns and get unstuck.

For more information or to make an appointment, call Joan Courtney at (928) 357-8208 or email her using the Contact Form on the website. Bringing over 30 years of experience to her practice, Joan is a highly qualified NLP Practitioner and a certified clinical hypnotherapist. In a confidential way, she uses that knowledge to help her clients become no-limit-people. Many have found her friendly ways and precise techniques to be the easiest road toward a better life.