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Tuesday, November 12, 2013

Moving Out of Your Comfort Zone

Neale Donald Walsh

Recently, I watched two hypnotists move out of their comfort zone. Braving natural anxiety, they opened doors to new personally and financially rewarding work.  Their joy showed me there is nothing like that high we get when we overcome fear and reach our goal!
          But it's scary to move out of our comfort zone. It takes courage to try something new, so Courage is essential to grow and change.  It's the irrational or self-limiting beliefs that are the barriers to being where we want to be or from being be who we wish to be. Here are some thoughts about blowing through barriers to reach that high by tapping into your courage.
  •   Evaluation:  Ask yourself, "Do I really believe this activity is worth doing despite any discomfort I might experience? Doubts will equal self- sabotage. 
  •  Resolve ambivalence:  Accept there is usually a cost for a reward.  What is truly free?   Ask; "What am I willing to risk or give up to do this?"
  •  Create a new goal and mental picture: Imagine the goal as if it is already completed. See, feel experience what will it is like. How you feel? Who benefits?  Set the dates for completion of each
Now if ready to "own the package"? Take off!  Move forward!  Take action.
  • Immerse yourself in the project---even if it is only an hour a day, make your effort consistent.
  • Become an expert---Expand your knowledge; UTUBE AND INTERNET are good sources.
  •  Make it yours---Use it, talk about it until it is incorporated in your thoughts.
  • Actively seek mentors, even if by email! Most experts happily share their knowledge.
  • Perhaps a partner would be helpful in your endeavor? Determine who can help you.
  •  Then apply action to achieving each step. Check off each completed goal on a check list.

And when (not if) a potential barrier pops up, problem solve and motivate yourself with thoughts of all the benefits you and others will receive.  Then as Winston Churchill said,
"Success is not final. Failure is not final.
It is the courage to continue that counts."
Reach inside, kindle that spark of courage and fill your thoughts with the joy ofsharing your skill. 

Pat Pearson, MA, C.Ht, CI. / []
Michigan NGH Chapter President

Tuesday, October 1, 2013

How to Control Your Emotions on Race Day

The challenge cyclists face is that different types of races and even different points in a race require different levels of intensity. Sometimes you need to be really relaxed and other times you need to be in a full froth of adrenalin and aggression. How do you juggle and mix your psychological intensity?

The challenge for intensity in cycling is that different types of races and even different points in a race require different levels of intensity. Sometimes you need to be really relaxed, for example, during a long and flat stage, to conserve energy for an approaching climb. At other times, such as in a short criterium or during a sprint, you need really high intensity to generate power and speed.

It's natural to feel some increase in your intensity before a race. You're putting yourself to the test and want to do your best. But when that intensity turns to anxiety that can hurt your performance, it can be a problem. Anxiety creates muscle tension, inhibits oxygen intake and just makes you feel physically uncomfortable, all of which will slow you down on your bike.

But rather than just resigning yourself to feeling nervous and having a bad ride, you can take active steps to reach and maintain your ideal intensity so you can ride your best. There are a number of simple psych-down techniques you can use to get your intensity back under control.

TAKE A DEEP BREATH  (See "Relaxation Breathing" in Older Posts at the bottom of this page for Correct and 'How To' Breathing Techniques - It Matters !!!)
When you experience over-intensity, one of the first things that's disrupted is your breathing. It becomes short and choppy and you don't get the oxygen your body needs. The most basic way to lower your intensity is to take control of your breathing by taking slow, deep breaths.
Deep breathing has several important benefits. It ensures that you get enough oxygen so your body can function well. By getting more oxygen into your body, you will relax, feel better have a greater sense of control. This increased comfort will give you more confidence and enable you to more easily combat negative thoughts (which are often the cause of the over-intensity).

It will also help you let go of negative emotions, such as fear or frustration, and allow you to regain positive emotions. Focusing on your breathing also acts to take your mind off of things that may be interfering and causing your over-intensity.

Taking conscious deep breaths before the start of a race is a simple and easy way to settle yourself down and prepare for the start. More deep breathing during races, for example, as you prepare for a climb, can also help you reach and maintain your ideal intensity.

Muscle tension is another common symptom of over-intensity. This is the most crippling physical symptom because if your muscles are tight and stiff, you simply won't be able to ride at your highest level.

There are two muscle-relaxation techniques you can use before and during a training ride or race: passive and active relaxation. Similar to deep breathing, muscle relaxation is beneficial because it allows you to regain control of your body and makes you feel more comfortable physically. It also offers the same mental and emotional advantages as deep breathing.

Passive relaxation involves simply focusing on your muscles and allowing them to relax. Active relaxation is used when your body is very tense and you can't relax your muscles with passive relaxation. When your intensity is too high and your muscles are tight, it's difficult to just relax them. So instead of trying to relax your muscles, do just the opposite. Tighten them for five seconds, then relax them.

Active relaxation typically involves tightening and relaxing four major muscle groups: face and neck, arms and shoulders, chest and back, and buttocks and legs. It can also be individualized to focus on particular muscles that trouble you the most. The neck and shoulders seem to be the important muscle groups for cyclists because if those muscles are tight, your center of gravity rises and your power and stamina decreases.

Music is one of the most common tools cyclists can use to control their intensity. We all know that music has a profound physical and emotional impact on us. Music has the ability to make us happy, sad, inspired and motivated. Music can also excite or relax us. Many professional cyclists listen to music before they compete to help them reach their ideal intensity.
Music is beneficial in several ways. It directly affects you physically. Calming music slows your breathing and relaxes your muscles. Mentally, it makes you feel positive and motivated. It also generates positive emotions such as joy and contentment.

A word of caution. Though listening to music through ear buds is increasingly common on the road these days, I don't recommend it. First, for obvious reasons, it can be dangerous because you won't hear an approaching car, a honk or a word of warning from a riding buddy.

Music can distract you from focusing on the quality of your ride. It can also prevent you from listening to the messages your body is sending you about exertion and pace.

The last technique for lowering intensity is one of the strangest and most effective I've ever come across. A few years ago, I was working with a young professional cyclist who was having a terrible training ride. He was riding poorly and his coach was getting frustrated. He dropped back to me feeling angry and depressed, and his body was in knots. He asked me what he could do. I didn't have a good answer until an idea just popped into my head.
I told him to smile. He said, "I don't want to smile." I told him to smile. He said he was not happy and didn't want to smile. I told him again to smile. This time, just to get me off his back, he smiled. I told him to hold the smile.

During the next two minutes there was an amazing transformation. As he rode along with the smile on his face, the tension began to drain out of his body. His breathing became slow and deep. He said that he was feeling better. In a short time, he was looking more relaxed and happier. He returned to his training pace, his riding improved, and he made some progress during the remainder of ride.

His response was so dramatic that I wanted to learn how such a change could occur. When I returned to my office, I looked at the research related to smiling and learned two things.

First, as we grow up, we become conditioned to the positive effects of smiling. In other words, we learn that when we smile, it means we're happy and life is good. Second, there's been some fascinating research looking at the effects of smiling on our brain chemistry.

What this research has found is that when we smile, it releases brain chemicals called endorphins which have an actual physiologically relaxing effect.

Though less common than over-intensity, letdowns in intensity can also cause your level of riding to decline. A decrease in intensity causes all the things that enable you to cycle well to disappear.
Physically, you no longer have the blood flow, oxygen and adrenaline necessary for the strength and stamina you need to ride your best. Mentally, you lose the motivation and focus that enables you to cycle well. Just like psych-down tools when your intensity is too high, you can use psych-up tools to raise your intensity when it drops.


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Monday, August 19, 2013

Positive Self Talk
What Do You Say When You Talk to Yourself?

Positive Self Talk is the number ONE way to Self Improvement, with a minimum investment in time, and the convenience of always being available for you to utilize.

Negative Self Talk does nothing. That's it. Nothing. It doesn't make you feel good. It doesn't make you try harder. It doesn't motivate you. It doesn't make you do better next time. It probably reinforces negativity in you life even more.

Positive Self Talk makes you feel better. It releases the natural feel good chemical Serotonin into your blood stream. It Motivates you. It makes you work harder. It makes you Do better next time. It improves your performance in anything you are working on.
It gives you a positive outlook and improves your life satisfaction immensely.

How do we formulate Positive Self Talk Statement?

1.    Always make the statement in a Positive form.

Example: I always eat small portions of Healthy foods.
versus: I don't eat cake.

Try this... "Don't think about the Peach."

What are you thinking about?  ...  the Peach. Right?
        Your subconscious mind does not do negatives. Put all statement in positive terms.

2. Alway put statements in the first person.

Example: I will,  I am,  I do,  My life is,

3. Always in the present tense, as if the goal is already accomplished.

Example: I always eat healthy.  I sleep straight through the might.
I always make the hills on my bike.

"Try not. Do or do not, there is no try."

-- Yoda

Try means = NEVER

Avoid words: Try, would, Could, should, Not, don't.

For example while biking if I say, "I'm going to try to make that hill." Will I make the hill?
No, I will not. I'm only kidding myself. However, after much experimentation, if I tell myself, "I make all the hills. I aways make the hills." I do make the hill, every time.
In fact I have now added, "All hills are doable." A new experience for me.

If you want to super-charge your positive self talk add the word "Love" to your positive affirmation. For Instance: "I love hill climbing, I love the hills."  Even after 100 miles, 10,000 feet of climbing, and "the wall", I was still climbing very comfortably.
I love the hills.

Examples of Positive Self Talk:

Everyone wants to buy what I am selling today.
I always make this putt. I am a perfect putter, I make all my putts.
I weigh 125 lbs. I always eat small portions of healthy foods.
I am a great presenter. I enjoy presenting. I am calm and relaxed when I present.

How do we Change negative self talk into Positive Self Talk?

Pick out 2 to 4positive self talk statements that are your goals. Repeat them to yourself.
Notice negative self talk, change the statement 180 degrees and turn it into a positive statement. Repeat it 3 times either out loud or to yourself, whenever it occurs. The negative statement will go away, the positive statement will replace it. 

Best Times to Use Positive Self Talk:

Right before you fall asleep.
Right when you open your eyes in the morning.
This is the time when your sub conscious mind is most accessible, most open to suggestion.

Positive Self Talk

The easiest way to improve yourself and your life, as you live it.
Positive Self Talk is the most portable, easy to use, self improvement tool there is.
It is always with you wherever you go. You do not need to take even 20 minutes out of your day to use it. You can use it on the fly. You get the benefits and positive effects of it immediately with use. And you feel good while doing it.

Happy thoughts!  

Thursday, April 11, 2013

Stop Smoking Program Success

Hypnotherapy for Smoking Cessation Program Statistics

2012  100% SUCCESS!

2011    95% SUCCESS!

2010    90% SUCCESS!

2009    93% SUCCESS!

Statistics reflect all those who completed the
Stop Smoking Hypnotherapy program with
Grand Traverse Hypnotherapy

It just keeps getting better!!

Thursday, March 21, 2013

Stress Reactions in the Body Explained

Informative explanation on how stress works on the body from the Huffington Post, Go here:

Remember Hypnosis is a successful way to take back control of your life and eliminate stress and it's  impact on your health.

Hypnosis for Health & Happiness :)

Tuesday, January 8, 2013

Sports Performance with Hypnosis

2012 Ore-2-Shore 1st Place Finish
No Doubt-Crossing the Finish Line
Sports Performance Goals Enhanced, Mastered and Attained with the learning and applying of Hypnosis. You can win too!