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May 7, 2020 by Felecytie Rosen-Hanson Leave a Comment

Can Hypnotherapy Help with Sleep Issues?

According to the American Sleep Association, between 50 to 70 million adults in the United States suffer from a sleep disorder. Not only is adequate sleep important for our physical health but also for our mental and emotional well-being.

Often when people have trouble sleeping, they turn to over-the-counter or prescription medications. The problem with these solutions is, many come with side effects and can be addictive.

A potentially effective strategy for falling and staying asleep, but one that is often overlooked, is sleep hypnosis.

What is Sleep Hypnosis?

Hypnosis, or hypnotherapy, is a mental health protocol where an individual is put into a trance-like state from which they can alter their unhealthy habits and behaviors. For example, someone may use hypnotherapy to stop smoking or emotional eating. Hypnotherapy is also successfully used to manage chronic pain, improve mood, decrease depression and anxiety, and yes, help people get a better night’s sleep.

How Does Hypnotherapy Work?

No, your therapist won’t swing a watch in front of your eyes. That is the stuff of old Hollywood movies. They will simply talk softly and suggest some relaxation techniques to put you into a calm and trance-like state.

Don’t be put off by the term “trance-like”. You know that feeling you get when you zone out a bit and find yourself staring off into space for a minute or two? You just sort of zone out? This is a bit what hypnosis feels like. It is deeply relaxing and my own clients feel refreshed after a session.

Once you are in this deeply relaxed state, you will have greater access to your unconscious mind. You can then “install” ideas and concepts, in this case, that sleep comes naturally.

Is Hypnosis for Sleep Safe?

Hypnosis is completely safe. While you will be very relaxed, you will remain fully conscious the entire time. You will only do things and accept suggestions you feel 100% comfortable with. And no, you will NOT quack like a duck afterward!

And, unlike sleeping pills or other self-medicating behaviors, sleep hypnosis does not come with any unwanted, long-term side effects.

If you or someone you know has difficulty falling asleep or staying asleep and would like to explore sleep hypnosis, please get in touch with me. I would be happy to discuss how I may be able to help.

 

SOURCES:

  • https://blogs.psychcentral.com/life-goals/2019/12/hypnotherapy-sleep/
  • https://www.psychologytoday.com/us/therapy-types/hypnotherapy
  • https://www.verywellhealth.com/hypnosis-for-sleep-disorders-89676

Filed Under: General

May 1, 2020 by Felecytie Rosen-Hanson Leave a Comment

Tips for Coping with Social Isolation

Humans are social creatures and we don’t do well in isolation. That’s exactly why state penitentiaries punish prisoners by putting them into solitary confinement. It causes them great mental anguish.

Many of us have felt like prisoners in solitary confinement over the last couple of months because of the COVID-19 pandemic and subsequent lockdown. And many of us have been feeling our own mental anguish from this extended isolation.

Who knows how long this may go on? While none of us have control over what our governments do, we do have control over ourselves and our perceptions of the world. With this in mind, here are some tips for coping with social isolation, for however long it goes on.

Isolate Yourself from the Media

If you’re paying attention, it almost seems as if the media is trying to confuse us and cause panic more than report on actual news. Watching too much news doesn’t help anyone’s anxiety levels, so stay informed as best you can but don’t binge-watch.

Get Creative

Being isolated can get very boring very quickly so it’s important that you try and get creative with your time. This could mean painting the living room and rearranging the furniture or getting your husband and kids to learn a new language with you. It could mean experimenting with an old recipe or making up a game with your kids. Just have fun and think outside the box!

Reconnect

Now is a great time to reconnect with friends and loved ones you haven’t spoken to in a while. And technology like Skype and Facetime makes it incredibly easy to chat with someone no matter where in the word they are.

Stay Active

A lot of the anxiety we may feel comes from the fact we aren’t moving our bodies as much as we usually do. It’s important to stay physically active during this time. So get outside and get some sun. Go for a walk or ride your bike. Not only is exercise good for us physically, but physical activity releases endorphins that make us feel good mentally and emotionally as well.

Meditate

The world is a chaotic place right now and it seems we are being hit with noise and negativity from all sides. It’s important to make time each day for some quiet meditation.

If you’ve never meditated before, that’s okay. Just try it.

One of the easiest ways to meditate is through a listening meditation. Find a space in your house where you can be alone and get into a comfortable position. Close your eyes and breathe deeply in and out… and simply listen to the ambient sounds.

What do you hear? The buzzing of a light? A fly? Your dog’s collar rattling down the hall as he scratches. Expand your hearing to see what else can you hear outside your house. Birds? Lawnmowers? Traffic?

Simply breathe and listen intently for 5-10 minutes. When you listen, you can’t think at the same time, and so you will notice finally your thoughts go quiet. This is paradise!

If you find that the social isolation is really beginning to trouble you and you’d like to speak with someone, please get in touch. I would be happy to discuss how I may be able to help.

 

SOURCES:

  • https://www.psychologytoday.com/us/blog/addiction-and-recovery/202003/coping-isolation
  • https://psychcentral.com/blog/quarantine-quandaries-how-to-beat-the-hum-drum-of-isolation/
  • https://www.psychologytoday.com/us/blog/out-the-ooze/201611/the-perils-social-isolation

Filed Under: General

March 31, 2020 by Felecytie Rosen-Hanson Leave a Comment

How to Control Your Anger

Someone slides into the parking spot you had your eye on. A coworker takes credit for your work. Your spouse runs up $200 on the credit card without discussing it first. These are things that are apt to make you angry.

And that’s okay.

Anger is a natural response to many life events. Like other emotions, anger helps us understand our world and how we feel about it. When managed well, anger can provide a healthy release and be a motivator for transformation. But when we experience too much anger, to the point of becoming out of control, it can have lasting ramifications.

Our Brain on Anger

When anger reaches a very high level, our pre-frontal cortex, that is the part of the brain responsible for cognitive thought and reasoning, becomes hijacked. The amygdala, our primal emotional/instinctual part of the brain that induces the “fight or flight” response, takes over and we are no longer capable of rational thought.

When aroused to anger, our brains can no longer take in new information. This means if our partner or loved one is trying to talk sense into us and explain something, we CANNOT hear them. All we are aware of is that we must defend ourselves as if our very life depends on it. We feel under extreme attack and are ready to fight back.

How to Control Your Anger

Now that you know how your brain responds, it’s time to learn some techniques to manage your extreme anger.

Take a Breather

You know that the hotter you get, the more your brain shuts down and becomes unable to process any information. There is no sense in you continuing to talk/argue with someone. Your best course of action is to put the fire out before it begins to rage by calling a time out and taking a breather.

Exercise

The body’s “fight or flight” response releases powerful hormones that are intended to help us fight or run. Without this physical release, they can linger in the body and cause health problems. Going for a walk, run or lifting weights can be a great way to burn through these hormones and release soothing endorphins.

Seek Out Counseling

Managing extreme anger can be very challenging, especially in the beginning. A mental health professional will be able to share coping strategies and techniques to control outbursts.

If you or someone you love has anger management issues and would like to explore treatment options, please be in touch with me. I’d be more than happy to discuss how I may be able to help.

Filed Under: Anger, General

February 26, 2020 by Felecytie Rosen-Hanson Leave a Comment

How to Set Healthy Boundaries

Relationships can only be healthy when both people have the space to be themselves and maintain their personal integrity. Sadly, many people find themselves in relationships, romantic and otherwise, with people who do not respect boundaries and feel entitled to have their needs met regardless of the other person’s. These people most likely grew up in households that were unsafe and unstable, and where there was a constant invasion of personal boundaries.

If you can relate, chances are you have a hard time creating healthy boundaries to create the life experience you wish to have. Here are some ways you can begin to do so:

Identify Your Limits

You can’t set boundaries unless you discover where it is you personally stand. You’ll need to take a bit of time to recognize what you can and cannot tolerate. What makes you happy and what makes you feel uncomfortable and stressed? Only until you have made these discoveries can you move on to the next steps.

Don’t Be Shy

People who have similar communication styles are easy to engage with. These people will quickly understand what your new barriers are. But people who have a different cultural background or personality may not easily understand your boundaries. With these people, it’s important to be very clear and direct.

Pay Attention to Your Feelings

People who have a hard time setting boundaries don’t often allow themselves to acknowledge their own feelings because they’re usually too busy worrying about everyone else’s.

You’ll need to start recognizing how people make you feel in order to know whether your new boundaries are being crossed or not. When you’re with someone, make mental notes, or even jot down in a journal how that interaction made you feel.

If, after spending time with someone, you feel anger or resentment, this is a sign that the person may be overstepping your boundaries. Reiterate to this person what your boundaries are. If they continue to disrespect you and them, you will want to cut yourself away from further interactions.

Make Self-Care a Priority

Put yourself and your needs first. This may feel strange and even somehow wrong if you’ve spent your entire life taking care of others. Give yourself permission to feel your feelings and get what you need to feel happy and well.

Speak with Someone

If you’ve spent an entire life with a sense of low self-worth, you may find setting boundaries quite difficult. In this case, it’s important to speak with a therapist that can help you discover where these feelings are coming from and how to change your thought patterns and behavior.

If you’d like to explore therapy, please get in touch with me. I would be happy to help you on your journey toward self-care.

Filed Under: Couples/Marriage, General, Issues for Women

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Felecytie (Fey)
Rosen-Hanson



(925) 325-4239
fey@feytherapy.com

3496 Buskirk Ave Suite 103
Pleasant Hill, CA 94523

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3496 Buskirk Ave Suite 103
Pleasant Hill, CA 94523

50 Sand Creek Suite 320
Brentwood, California 94513

(925) 325-4239
fey@feytherapy.com

2019 Felecytie (Fey) Rosen-Hanson, MA, LMFT #119674.


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