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Improve Your Memory in 10 Steps

Improve Memory

Poor short term memory is a common problem.  Usually there are very simple reasons for this.  For example, have you ever forgotten the name of someone you have only just been introduced to? For most people, it is a matter of being distracted at the time the name is given (how attractive they are, or not, what they are wearing, or worrying about what on earth you are going to talk about).

Or perhaps you have an important presentation or exam to prepare for and, no matter how often you read through the material, you can’t seem to remember even the most basic facts?  Your mind is probably focused on the worry of the presentation or exam rather than just allowing your brain to assimilate the information.  Your brain actually absorbs far more than you think.  It stores everything away without your conscious awareness.  For example, have you ever said something out loud and surprised yourself that you knew it?  That’s because your brain stored it for you from an experience in the past and just delivered it to you when you needed it.  No conscious effort involved.  Your mind can be very accommodating!  All you need to do is relax and let it happen.

As powerful as your brain is, it can be challenged from time to time.  The following are my top ten tips for improving your memory:

  1. Focus on what you need to remember.  If you want to remember someone’s name on meeting them, focus on their name, not the size of their nose!
  2. Stay clutter-free.  A cluttered environment can cause a cluttered mind and makes it far more difficult to remember the things you want to.
  3. Using mind maps can be very helpful as our brains can often remember images more easily than text.
  4. Keep your brain active – ie do puzzles, play chess, and read material outside of your normal range.  Learn a language or another new skill.  Use it or lose it.
  5. Exercise regularly and enjoy a good night’s sleep.  Exercise oxygenates the brain while sleep helps your mind to absorb the learnings from the day and to re-energise itself so that you can focus more easily the next day.
  6. The most important nutrient for the brain are essential fatty acids, especially omega 3s.  These are found in foods such as salmon and other oily fish, walnuts or eggs.  Or you can take a good quality supplement.
  7. Make sure you are getting plenty of B vitamins which are essential for brain function and nerve health.  Because our ability to absorb these lessen as we age, they become more important as we grow older.
  8. Vitamins C and E are also important to ensure that our brains get enough circulation.  For a good vitamin and mineral complex with very good levels of the B vitamins as well as C and E, try Family Formula.  It also contains zinc which is important for heavy metal detoxification (heavy metals can impair brain function).
  9. Some people find that some foods cause “foggy brain”:  especially wheat and refined sugars (including alcohol).  You might try to eliminate these to see the difference.  Do remember to replace the wheat with healthy, complex carbohydrates since these are important for health.
  10. Manage your stress levels.  Stress increases the need for nutrients so that even if you eat healthily, you may not be having sufficient to meet your body’s needs during stressful times.  Learning self-hypnosis can be a great way of managing your stress.

OK, I said 10.  But there’s another really cool way to help improve your memory that I wanted to give you, so let’s call it my bonus tip.  That is the use of laughter.  Daniel Goleman, author of Emotional Intelligence, says that “laughter… seems to help people think more broadly and associate more freely.”  This is like oiling the wheels of your mind.  “How much fun can memory improvement be?”, I hear you ask.  Start by not taking yourself so seriously – this a sign of rigid thinking.  Rigid thinking and memory are not good friends.  I heard a recent quote I really enjoyed “life is for too important to take it seriously”.

There are other techniques and dietary advice which could help you.  Do call 0845 130 0854 if you would like to know more.

© Tricia Woolfrey 2012

Tricia Woolfrey is an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist and author, and utilises bioenergetics to help you be the best you can be.  She has practices in Surrey and Harley Street, London.  She can be reached on 0845 130 0854 www.pw-hypnotherapy.co.uk.

The Bowen Technique

Bowen Technique with Diana Menzies Smith

 

Have you considered The Bowen Technique?

Back pain? Sports injury? Mobility problems?
Frozen shoulder? Something else? Is this you?


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What is the Bowen Technique?

The Bowen Technique is a complementary therapy that works over muscles, fascia, ligaments, tendons, nerves and the skeleton to accelerate healing, realign and balance the body.  It has an excellent track record in helping relieve many symptoms.  Results can be remarkable, even from the first session.

How does it work?

Gentle, powerful moves send messages deep into the body, penetrating to a cellular level to realign and balance the body.  Pauses allow the body time to respond to the work, begin the healing process and re-orient to a previously healthy state.  Bowen moves treat the body as a whole or can target a specific problem.  A Bowen treatment will enhance and complement other medical treatments, and conditions other than those being treated are often resolved, whether structural, physiological or emotional.

What’s it like?

Each Bowen therapy session varies according to the particular problems of the client.  By focusing on the lower and mid back and legs, the upper back, shoulders and the neck, a sense of wellbeing can be achieved, helping relaxation, aiding sleep – helping to remove everyday stress and anxiety that can make us feel under-par or prevent us functioning at our optimum. The Bowen moves are light and very precise.  Its effects go on working for days following treatment and can be long lasting.  For this reason it is better to wait a week either side of having other manual therapy.  The moves may be given through light clothing or on the skin and can assist recovery from many conditions from traumatic injury to chronic illness, depending on each individual’s capacity to heal.  It is considered suitable for everyone from pregnant women to new-born babies, the frail and the elderly.  People are amazed at the sensations and results.

Diana Menzies-Smith BTAA BTAUK IIHHT RSA VTCT is an Advanced Practitioner of The Bowen Therapeutic Technique, registered with the Bowen Association UK, Bowen Therapy Academy of Australia and the Complementary & Natural Healthcare Council.

If you would like a treatment with Diana Menzies-Smith’s private clinic in Weybridge:
Call:  01932 843269
Email: diana@track2health.com
www.track2health.com

To find a therapist local to your area visit: www.bowen-technique.co.uk

Hypnotherapy for a Change

Hypnotherapy by Tricia Woolfrey

Creating change in your life can be difficult – habits can be ingrained for many years and it can seem easier to stay stuck than move forward.

In the hands of a skilled professional, hypnotherapy is great at overcoming those blocks to achieving change, making change easier.  However, it’s success depends on your motivation, which a good hypnotherapist will assess in your first session.  Hypnotherapy can’t force change on you but facilitate the change through you, so that you regain control over your life.  It doesn’t take away your free-will in any way.

Would it surprise you to know that hypnosis has been around for thousands of years?  It was also accepted by the British Medical Association in 1958.  Hypnotherapy, is a process not an event and the number of sessions you need will depend on the complexity of the problem and the degree to which you are reliant on the problem as a coping mechanism for other things.

Your choice of hypnotherapist is very important – find someone who is well trained and who has a lot of experience.   Finding someone who really understands psychology is a must too, as there can often be subtle nuances to behaviour which will affect the approach taken.  Don’t be afraid to ask for their qualifications and what continuous professional development they do – it’s important to have someone with a strong level of skill who is motivated to keep their skills up to date.  You also want to find someone who you feel comfortable with.

So, what IS hypnotherapy?

Hypnosis allows communication with your unconscious mind – that part of you which is constantly influencing your thoughts and behaviour –  to help you achieve your goals and overcome any obstacles and unconscious blocks.

It is an altered state of awareness called trance, and is something we experience naturally every day – like when you drive from A to B and don’t recall the journey, because your conscious mind has been thinking about other things, or when you are out for a whole evening and feel that you have only been out for short while, or even when you cry at a sad film.  All of these are natural hypnotic states.  During hypnosis, you are in control throughout..  It is not sleep.  It is not even relaxation, though most people feel relaxed when they are hypnotised.

Hypnotherapy  is creating this naturally occurring phenomena for therapeutic effect – that which is good for your emotional and physical wellbeing.

Whilst hypnotherapy is not a magic bullet, it does need your active collaboration. It is a very powerful tool to help you on your journey.

You are in control throughout

Hypnotherapy helps you achieve what you want for yourself.  You can’t be forced to do anything you don’t want to do or say anything you don’t want to say – you are in control throughout.

Almost everyone can be hypnotised

Anyone from the age of around 5 with at least a normal level of intelligence can be hypnotised – if you want to be.  You cannot be hypnotised against your will so feeling comfortable with your hypnotherapist is very, very important.  I like to give the first half hour of my session free of charge and no obligation – so that my client can be 100% sure – and this really helps their progress.

What does it feel like?

Everyone experiences it differently, but most people simply feel as though they have their eyes shut, and able to hear everything that goes on around them.  Nothing more than that.  Others feel a tremendous sense of relaxation, yet others feel tingly or numb, heavy or light.    Or all of the above.  Or none of them.  The secret is not to expect a particular experience, not to try to relax, simply allow it to happen in whichever way is right for you.

How is it different to stage hypnosis?

People often think that hypnotherapy will be a magic cure where someone can make them do anything without any effort on their part – just like the stage shows.  And sometimes it is.  However, the only similarity with a stage show is that they both use the state of hypnosis.  A stage show uses this state for entertainment.  All individuals who participate do so because they want to.  The engagement is momentary.  There is no emotional agenda involved – just fun.  With hypnotherapy, this can involve working on problems which have often existed for years, through layers of self-awareness, vulnerability, denial, and even resistance.  If there was no resistance, you would have resolved the problem on your own.  Working with your subconscious mind with hypnotherapy, it is easier to overcome these, developing new ways of being so that you can live the life you want.

What people say about hypnotherapy

Here are some typical comments people make to show you the different ways people respond:

  • “I got immediate results – I was very impressed!”
  • “I didn’t notice anything until friends and family started to say how much happier and calmer I seemed – then I realised I was!”
  • “I’m still not sure if I was hypnotised but I do know that I have achieved what I wanted to – so I guess I must have been”

If you are looking to make changes in your life, do try hypnotherapy.  It just makes change easier.  It helps you deal with stress, self-esteem, anxiety, depression and insomnia.  It’s also great for weight loss, smoking cessation and IBS.  If you have anything which stress makes worse, hypnotherapy can usually make better.

My clients regularly tell me that they gained far more than they came for as often other problems are resolved at the same time.  Hypnotherapy could be the best investment you ever make in yourself.

© Tricia Woolfrey 2012

Tricia Woolfrey is an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist, and author and utilises bioenergetics to help you be the best you can be.  She has practices in Surrey and Harley Street, London.  She can be reached on 0845 130 0854 www.pw-hypnotherapy.co.uk.

Stress and the Five Pillars

Stress Management by Tricia Woolfrey

Stress seems to be an ever-present force in many people’s lives.  If you are lucky, you will have long periods of positive stress interspersed with periods of enjoyable calm, punctuated by the odd bout of negative stress (nobody can avoid it altogether).  If you aren’t that lucky, you may be encouraged to learn that it is possible to manage your stress but first of all it is useful to understand more about it.

There are basically three levels of stress.  The first level is calm.  You’ve heard the expression “he is so laid back he’s horizontal”?  Well, you need a little stress to have sufficient adrenaline to function at your best.  You also need a little calm so that you recharge your batteries and create balance in your life.

The second level is eustress.  This is any stress which has a beneficial effect.  It provides feelings of fulfilment and achievement.  It is where you feel energised and focused and in your flow.  It gives you confidence and makes you feel empowered.  However, too much excitement can also be bad for you as it raises your adrenaline and heart rate too high.  So relaxation is important for balance.

The third level is negative stress and this is what can be harmful to your mood, your relationships, your productivity and your health.

The five pillars, below, are the ways you respond to or contribute to stress:  psychologically, emotionally, physically, spiritually and life-load.  They each interact with the other to influence your stress in one way or another:

THE FIVE PILLARS
PSYCHOLOGICAL   EMOTIONAL PHYSICAL  LIFESTYLE   SPIRITUAL
Your thoughts Your feelings Nutrition & biochemistry Life load Purpose & meaning
Your behavioural response to stress Your emotional response to stress Your physical response to stress How your lifestyle contributes to stress Your ability to transcend negative stress

Your thoughts create feelings – if you think a negative thought you feel bad, and if you think a positive thought you feel good.  Your feelings, in turn create a physical response.  How you treat your body can also create an emotional response (have you had the feeling when you are over-tired and become tearful or irritable?  Or too much coffee makes you anxious?).  Your life-load – how much you have to do – can leave you feeling exhausted.  And finally, if you lack purpose and meaning in life, your ability to deal with stress can be compromised.

When your thinking is positive, you feel emotionally strong; when you take care of your health you contribute to your emotional resilience; when you manage your life so there is a balance of doing and being, you feel a sense of equilibrium to rise above challenges; and when your life has purpose and meaning then you are more able to deal with life’s trials and tribulations.  This then gives you the five foundations:

THE FIVE FOUNDATIONS
Clarity ▪ Skills ▪ Confidence ▪ Health ▪ Energy

As an integrative therapist, I work on all these levels to help people develop their stress resilience, become healthier, happier and more confident. To find out more call me on 0345 130 0854.

© Tricia Woolfrey 2012

About Tricia Woolfrey

Tricia Woolfrey is a hypnotherapist, coach and wellness practitioner with practices in Byfleet Village, Surrey and Harley Street London.  She is a trainer and author.

Contact:
tricia@yourempoweredself.co.uk
www.yourempoweredself.co.uk
0345 130 0854

10 Steps to Boosting Your Seratonin Naturally

Seratonin and Depression by Tricia Woolfrey
Feeling good is your birthright.  But it isn’t always easy when there is so much doom and gloom in the media, so many demands placed upon you and with little time to think about your wellbeing.  We can all feel a little low sometimes, but if you are feeling low more than seems natural, you may be low in serotonin.

Serotonin is a neurotransmitter – a chemical messenger in the body communicating signals between neurons and cells – and is good for:

  • Mood stability
  • Self-esteem
  • Impulse-control
  • Anxiety reduction
  • Promoting restful sleep
  • Pain control
  • Overcoming negativity
  • Feelings of wellbeing

There are numerous things you can do to boost serotonin.  Some people do this synthetically through anti-depressants but these don’t always work and you can become addicted to them.  Or you can do this naturally with the following healthy tips:

  1. Eat protein with each meal
  2. Have a small jacket potato (with the skin) before you go to bed – it’s OK to have a little butter with it too. (Read Potatoes, Not Prozac for more information on this).
  3. Reduce serotonin leaches such as wheat and rye bread.
  4. Enjoy some sunlight every day (even if it is a grey day, you can benefit from the sun’s rays).
  5. Practice positive thinking.  It’s good to start your day with a positive focus too – what you are looking forward to in your day for example.  Read Think Positive, Feel Good for excellent help in this area.
  6. Moderate aerobic exercise (too much can have the opposite effect).  Exercise such as aerobics, running and cycling are particularly good.  If you aren’t in the mood for exercise, it could be a sign of low serotonin.
  7. Regular massages feel good and promote positive serotonin.
  8. Manage your stress levels.  EFT is an excellent way of doing this.  See www.self-help-resources EFT Demo.
  9. Look at a supplement regime with a qualified nutritionist – preferably using the Asyra Pro which, in itself, can boost your serotonin levels.  
  10. Eat the following serotonin-boosting foods: 

     

    Vegetables

    Spirulina seaweed
    Spinach
    Soybeans
    Parsley
    Asparagus
    Mung Beans
    Greens
    Bamboo shoots
    Mushrooms (white or portabello)
    Red leaf lettuce
    Soy Sauce
    Tofu
    Nigari

    *****

    Fish and Seafoods

    Prawns
    Lobster
    Crab
    Crayfish
    Cod
    Tuna
    Dover Sole
    Mussels
    Snapper
    Salmon

    *
       

    Fruit

    Plantain
    Pineapple
    Banana
    Kiwi
    Plums

     

    Meat

    Pork
    Game
    Lamb
    Beef
    Veal
    Duck
    Turkey
    Chicken

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    Seeds

    Sesame seeds
    Sunflower seeds

     

    Dairy

    Fat free cottage cheese
    Mozarella cheese from skimmed milk
    Low fat cheddar cheese
    Skimmed milk

     

If you follow this 10-step plan, you should find that you enjoy a more positive mood, better sleep a greater sense of wellbeing without the negative side effects of anti-depressants.  You know it makes sense.

© Tricia Woolfrey 2012

Tricia Woolfrey
tricia@pw-hypnotherapy.co.uk
www.pw-hypnotherapy.co.uk
0845 130 0854

About Tricia Woolfrey

Tricia Woolfrey is a hypnotherapist, coach and wellness practitioner with practices in Byfleet Village, Surrey and Harley Street London.

Get In the Zone to Perform at Your Best!

Getting in the Zone

Whether you are an athlete or business man or woman, if you are in ‘the zone’ you can’t help but perform well. 

The word ‘the zone’ has been talked about for many years but, in essence, it is a physiological and psychological state between the brain, heart and nervous system.  When all these are syncronised you will score a perfect goal, perform the perfect golf stroke, lift a heavier weight or in business, nail that perfect presentation, ace your exams or seal the deal to become the top sales person!

None of the above is by accident or even a fluke, but by being aware of your thoughts and emotions and how they affect your body you can increase confidence and self control.

I have practiced this regularly over many years whilst a full time athlete through trial and error.  The ability to oxygenate your body through deep breathing techniques together with a positive and confident mental attitude is possible for all of us, no matter what stresses you may be facing.

Things you need to ask yourself to get in the zone to the ultimate performance –

AM I PREPARED MENTALLY?
Confidence

Mental rehearsal

Good attitude

Self belief
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DO I HAVE THE SKILLS? Knowledge to carry it out

Functional skills
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DO I HAVE A SUPPORT NETWORK? Am I in the right environment to succeed?

Who can help me succeed?

Am I happy?
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DO I HAVE STRENGTH & ENERGY? Rest and recovery

Time for me?

Exercise guidance

Nutrition guidance
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DO I HAVE A GOAL? Strategy

Measurable goals

Process goals

Small steps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

For more advice on how to get in the zone please contact Toby on:

tg@tobygarbett.com
07971 089270
www.tobygarbett.com

Toby Garbett is an Olympian and two-time World Champion rower. He first represented Great Britain in 1997 aged 19 and has since competed in 5 World Championships and attended 2 Olympic Games.

During his international rowing career, he experienced illness, injury and disappointment which tested his motivation to the fullest. Bouncing back from these setbacks gave him renewed energy and determination which he now brings into his work as a Personal Trainer.

Toby is now an experienced Pilates Instructor and Personal Trainer. With access to some of the world's leading coaches, physiotherapists, nutritionists and sport psychologists, he has accumulated a wealth of knowledge and understanding about what it takes to succeed.