Hypnotherapy in Bury St Edmunds | Hypnotherapy Suffolk

What’s More Important, to Get Started or Succeed?

The end of the year is always a good time to reflect, to think back over the year, the high’s the lows’s and all the bits in between.  I have a tendency to focus on what I haven’t achieved for the year, the things I didn’t’ do rather than the things I did do.  Then I read one of James Clear’s blogs and it made me realise something I had forgotten, so I thought I would share it with you.

Why Getting Started is More Important Than Succeeding…

In 2012, James Clear met Lindsay Davenport, for those of you who aren’t tennis fans, Lindsay Davenport played her first professional tennis match when she was 15, was ranked Number 1 female tennis player in the world 8 different times and over the course of her career earned $22 million in prize money.  He asked her:

“Lindsay, sports can teach people a lot of lessons.  What lessons did you learn during your time as a professional tennis player that you didn’t learn as an amateur?”

She started answering this question by saying how she had to grow up fast and learning how to live her life in front of a crowd.  She then went onto to talk about the lessons of competition, perseverance and hard work, which she said were learn’t long before she became a professional.  So for Davenport, she didn’t have to be a professional athlete in order to learn the most important lessons in sport.

James Clear believes this concept can transfer over into our everyday lives and I whole heartedly agree, that “you’ll learn more from the process of pursuing excellence than from the products of achieving it”.

We seem to be living in a world where comparison and validation are becoming ever more important, where ‘if you can’t be the best then what’s the point’.  The lesson we could take from this is, and I certainly will, ‘it’s more important to start than succeed’, because you will probably learn more from the process of pursuing a goal than actually achieving it.  A lot of the time, emphasis is placed on the value of achieving and the importance of the journey in pursuit of that goal is being forgotten.

It’s okay not to succeed…as long as you get started!

We aren’t told that it’s okay not to succeed very often, we jump to conclusion that if it’s not very likely we’ll achieve excellence then what’s the point of staring.  We become scared of failure, so we end up not doing what we want to do out of fear, a fear of not succeeding but it’s okay not to succeed because what you could learn through the process of striving to achieve that success offers more value than the products of achieving it.

How will you get started?

So what I’ll take from this year, are the lesson I’ve learnt from the pursuit of my goals.  Some of my goals I achieved and some I didn’t, and thats okay because what I learn’t from the process of both are equally valuable to me.

So next year I will continue to get started, to have the courage to not let fear stop me from pursuing excellence because I believe, what I’ll learn on the way will be more valuable to me than the products of achieving it.  How will you get started?

Merry Christmas and a Happy New Year from Elizabeth Donegan Cognitive Hypnotherapy 




Top Self Help Tips for Panic Attacks

Do you suffer from Panic Attacks?  Have you had many or just the occasional one or two?  Panic attacks can be a frightening experience but there is help out there and Cognitive Hypnotherapy for panic attacks can help free you of your panic attacks, and here are a few top tips you can do yourself to help eliminate or reduce the symptoms…

What is a Panic Attack?

A panic attack and anxiety attack are the same thing, it is a sudden overwhelming wave of fear and anxiety that grips the person caught in its vice.  They can appear out of nowhere and disappear just as fast, some people experience them just once, others, repeatedly.  Panic attacks are linked to our bodies stress response, also know as the ‘flight or fight’ response, and they are triggered by either overly apprehensive behaviour such as worrying or fearing that something bad may happen or by the involuntary action of a highly stressed body.  Recurrent panic attacks are usually triggered by specific situations where you feel unable to escape or endangered, such as speaking in public or crossing a bridge.

What are the Signs and Symptoms of a Panic Attack?

The signs and symptoms of a panic attack can vary in everyone and they can include:

A feeling of overwhelming fear
An urgency to escape
A shortness of breath
Shaking or trembling
Heart palpitations or racing heart
Choking feeling
Weak in the knees
Emotional distress
Inability to calm yourself down
A feeling of detachment from your surroundings
Nausea or an upset stomach
Sudden urge to go to the bathroom
Hot or cold flashes
Feeling light-headed, dizzy or faint
Fear of dying or losing control

Everyone experiences a panic attack differently, you may only have one of these symptoms, many or something completely different.  Sometimes the symptoms of a panic attack can be so severe the sufferer can believe they are having a heart attack, but it’s worth remembering a panic attack can’t harm you.

Most panic attacks usually reach their peak within 10 minutes and last no longer than 20 to 30 minutes, rarely do they last more than an hour, some disappear as quickly as they arrive.  They can occur anywhere, and anytime.

Self-Help tips for Panic Attacks

Cognitive Hypnotherapy for panic attacks can be very effective in freeing you of your panic attacks, but there are a few things you can do to help yourself:

Learn about anxiety and panic:  Understand what’s going on when you suffer a panic attack from a physiological, psychological and emotional point of view, by doing so, they no longer hold the mystery to scare you because you will understand what’s going on and why your body is behaving the way it is – knowledge is power.

Calm yourself down:  Tension in the body can give the signal of fear, that something bad is about too happen, which in turn can trigger the ‘flight or fight’ response.  When we are anxious we can have a tendency to over breath, meaning we expel too much carbon dioxide from our bodies which can also trigger the ‘flight and fight’ response.  Learning a good breathing technique, like 7/11, can help calm you down because it moderates your breathing, preventing too much carbon dioxide being expelled and relax’s your body, so preventing the ‘flight or fight’ response from being triggered.

Relaxation techniques:  A good relaxation technique is something like yoga or the Full Body Method of Relaxation, and when done on a regular basis, helps to strengthen the bodies relaxation response  – the opposite of the stress response connected to anxiety and panic.

Distractions:  Panic attacks can be caused by anxious thinking such as worrying and fearing something bad may happen, so distract yourself from these thoughts by finding a technique that suites you.  A lot my clients find counting in their heads whilst doing the 7/11 breathing technique works really well for them, others find other techniques like calling a friend or listening to music helps.  Find what works for you.

Exercise: Doing any form of exercise is a natural anxiety reliever, get your body moving by doing something you enjoy, it may be swimming, walking, running, dancing, the list is endless.  You could try an activity you’ve never done before or something you’ve always wanted to do.  It doesn’t matter what it is, as long as it gets you moving.

A good nights sleep: Not getting enough sleep or poor quality sleep can make anxiety worse, so try and get between 7 and 9 hours sleep a night.  Have a read of Tips on how to get a Good Nights Sleep for ways to help you get all the sleep you need.

Hypnotherapy for Panic Attacks

Everyone is different and the triggers causing your panic attacks are completely unique to you.  Using Cognitive Hypnotherapy for panic attacks, together we’ll look to identify what’s triggering your attacks and release you of them, I will also teach you a variety of tools that will help you relax and regain a sense of control.

If you would like further information on how I can help you become free of your panic attacks, call or email for a free consultation, with no obligation to schedule a session, just a chat to see how I can help you.


https://www.helpguide.org/articles/anxiety/panic-attacks-and-panic-disorders.htm http://www.anxietycentre.com/anxiety-tips/stop-anxiety-attacks.shtml

What is a Phobia and Do I Have One?

Do you have a phobia? Do you suffer from a fear that’s interfering with your life?  If so, then hypnotherapy for phobias could help you let go of that fear or phobia leaving you free to live your life the way you want to live it.

I live in an old house and one thing old houses have a lot off, are spiders!  And I’m not just talking little spiders, I’m taking about the big black ones with the huge bodies and long creepy crawly legs.  Apologies to anyone reading this who has arachnophobia – but there is good news coming.  Go back a few years and I would of been the one shuddering at that description, I hated spiders, even the smaller ones use to make me run.  Now, I’m the official spider catcher in the house, glass in hand and out the window they go, calm as anything and it’s all thanks to Cognitive Hypnotherapy for phobias.

Arachnophobia, or a fear of spiders is one of the most common phobias in the UK, along with heights, public speaking, enclosed spaces, flying, the dark, dogs and clowns.  So what is a phobia and could you get rid of yours?

What is a Phobia?

Fear is a natural response we all have to a threatening situation, when we are faced with a threatening situation our bodies go into the fight or flight response, meaning our bodies prepare to fight the threat or run away from it.  This response is a survival mechanism and it keeps us out of harms way.  A phobia is an irrational fear of something that causes very little or no danger to us but yet it triggers the same fight or flight response leading to feelings of panic, anxiety and a loss of control.  You can have a phobia or fear related to almost anything, and I mean anything, from the colour yellow to cheese.

What Causes a Phobia?

Whatever the phobia or fear may be, from being scared of spiders to the colour yellow, there is a positive intention behind your behaviour and your unconscious believes it’s keeping you safe;  the same way you would run away from a sabre tooth tiger, whatever your fear or phobia may be, your unconscious believes it posses the same level of threat to you.  The majority of the time the roots of a phobia can lie so far back in your life you may not even remember where it came from and other times we can pick up a phobia from our siblings or parents.  Either way, it is possible to become free of your phobia.

How Can Hypnotherapy for Phobias Help?

Cognitive Hypnotherapy for Phobias can help you let go of your phobia by freeing you of your unconscious response to your trigger, regardless of what your trigger may be, from dogs to buttons.  In the same way you would update your computer, sometimes we need to update our unconscious to let it know we no longer need to be afraid of something, that it no longer needs to hold onto that belief that person, place, object or scenario will harm us.

Most people are afraid of something, so no matter what it may be that frightens you, don’t be afraid to do something about it because you can let go of your phobia more easily than you may think using hypnotherapy for phobias.  I’ve helped many clients let go of their fears and phobias, from needles to vegetables to flying, and I understand how real your fear is.

So contact me for a free telephone consultation, to find out how hypnotherapy for phobias in Bury St Edmunds, Ipswich and Eye can help you let go of your fear or phobia.

What are the Health Benefits of Stopping Smoking?

We all know smoking is unhealthy, but what are the health benefits of stopping and how quickly could you notice the differences?

Hypnotherapy to stop smokingStoptober is just around the corner, so if you are thinking of stopping or know someone who is, here’s a few health benefits which may be useful to know and why hypnotherapy to stop smoking could help you become smoke free for good?

The Health Benefits

Sometimes it’s the littlest things that can make all the difference, just by knowing the health benefits and priming your mind to notice them could make all the difference in helping you stay smoke free for good.

You don’t have to wait long after your last cigarette for the benefits to start….

Improved Sense of Taste and Smell

48 hours after your last cigarette, there will be no nicotine left in your body, improving your sense of smell and taste.

Breath Easier 

Stopping smoking helps you breath easier, within 3 to 9 months your lung capacity improves by up to 10%.  When you are in your 20’s and 30’s, you may not notice the effect of smoking on your lung capacity but as we all age our lung capacity naturally diminishes, so having maximum lung capacity in our later years could mean the difference between wheezing as you climb a set of stairs or not.

Less Stressed

For some, stopping smoking can feel like they are more stressed, however scientific studies actually show people’s stress levels are lower after they stop smoking.  We all have to deal with stress, it’s part of our everyday life, and there are many healthier ways to cope with stress, the 7/11 breathing technique being one of them.

More Energy

Within 2 -12 weeks of stopping, your blood circulation will improve meaning exercise, like walking and running, will be easier.  The increase in oxygen in your body, can also help reduce tiredness and give your immune system a boost, making it easier for your body to fight off cold and flu.

Younger Looking Skin

Smoking accelerates ageing because it hinders the blood supply required to keep your skin tissue looking supple and healthy.  Stopping smoking means your skin gets more nutrients, like oxygen, so slowing facial ageing and delaying the appearance of wrinkles.

Live Longer

According to nhs.uk, half of all long term smokers die early from smoking related diseases, such as lung cancer, heart disease and chronic bronchitis.  After 5 years of stopping, your risk of a heart attack is halved, after 10 years your risk of lung cancer is halved and the risk of a heart attack is the same level as non smokers.

Hypnotherapy to stop Smoking

Man holding life word in palm

If you are looking to stop smoking and you are finding it hard to stop on your own, you are certainly not the only one.  There is a very good reason why some people find it so hard to stop smoking on there own, have a read of the article Smoking – Why Can’t I just Stop? to find out why.

Hypnotherapy to stop smoking could help you stop for good because it deals with your unconscious reasons for smoking, it’s the unconscious reasons that get in the way of your conscious effort to stop.  If you would like to know more about how hypnotherapy to stop smoking in Bury St Edmunds, Ipswich and Eye could help you, get in touch for a free telephone consultation with no obligation to schedule a session, just a chat to see how I can help you stop smoking for good.



Fear & Anxiety – Friend or Foe?

As far as emotions go, fear and anxiety get a lot of ‘bad press’ the majority of the time, they are perceived as something bad which should be avoided at all costs and got ridden of as quickly as possible.  We forget, that actually, fear and anxiety can sometimes be a friend rather than a foe!!

What are Fear and Anxiety?

Fear and anxiety are the emotions we experience when we are in a dangerous or potentially harmful situation.  They make up part of our body’s alarm system, also known as the fight ’n’ flight response, it’s designed to help keep us safe and out of harms way.

We experience fear when we are faced with a dangerous situation, where as anxiety occurs more in response to an anticipated or expected potential threat.   Take the analogy of a sky dive, anxiety is what you’d experience in the plane as you reach the height to jump from because you would be anticipating something scary is going to happen.  Fear is what you’d experience as you are falling to the ground praying the parachute opens.

Fear and Anxiety Help Keep Us Safe…

Think back to the last time you were scared or anxious, you may have noticed an increase in your heart rate, your muscles tense, narrow vision (also known as tunnel vision) and possible sweating.  Fear and anxiety help us respond to danger by preparing us to act; all these physical changes are designed to help you flee, freeze, or fight the danger and it’s an automatic response, meaning we don’t have to think about it and it’s fast and very effective at keeping you safe.  So effective in fact, it’s potentially one of the reasons why human beings are still around on this planet, without it, we probably would have ceased to exists many many years ago.

So What’s Good About Fear and Anxiety?

We may not like feeling fear and anxiety, but they are a friend to us in the way they keep us safe and out of harms way.   They can also be a signal that something is important to us.  If you are anxious about a job interview, it could mean it’s important to you and you really want that job – if you didn’t really need the job or care that much about it, you wouldn’t find the situation so anxiety provoking.

Anxiety and fear not only tell us that something is important to us but also give us the motivation to do well.  I remember back in my university days, revising for exams, it was that feeling off anxiety beforehand that made sure I revised so I could do my best in the exam, it motivated me to do the work.

Harness the Positive Energy of Fear and Anxiety

Generally speaking, emotions happen on 2 levels, the physical sensation we experience and then our interpretation of it.  Your heart races, your breathing intensifies, your limbs may quiver with anticipation, you notice butterflies in your stomach.  Does this describe fear or excitement?  It’s both.  The only difference between the two is how we think about it and we can use this to our advantage by choosing how we interpret our emotions.

Alison Wood Brookes, at Harvard Business School found when participants interpreted their nerves as excitement, they gave better public presentations compared with those who tried to relax.  We all assume calming your self down before before a big presentation or exam is the best thing to do but this research suggests otherwise.  Utilise that energy for good to help you succeed in what you are doing, rather than trying to suppress and get rid of it.

Hypnosis for Anxiety and Fear

Everyone is different and sometimes our anxieties can become overwhelming, interfering in our everyday lives.  If this is you, there is help available and Cognitive Hypnotherapy, using hypnosis for anxiety and fear, can be very effective in helping you get back to the anxiety levels which are right for you.  But with everyday anxieties, like the kind you get before a job interview or a presentation, they aren’t your enemy, if anything they are a super power, giving you energy, making you stronger and faster, helping you perform to the best of your ability, to be your very own super hero.






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