mind-health-first

12 Short Steps to Self-hypnosis Mastery

Fri, 28 Nov 2025 13:49:25 GMT

Want to apply and learn the benefits of self-hypnosis? Follow one suggestion every month in the year ahead and develop mastery over your mind. Acronyms are a useful mnemonic just in case you’re wondering what the heck you’re supposed to be focused on. Here are twelve steps to SELF-HYPNOSIS mastery:

January

S – Suggestions…develop a list of personal suggestions for yourself. Target specific behavioural/belief systems that you want to change. It’s important that you address something with a ‘feeling’ component to it or something that holds meaning for you.

February

E – Engagement…there’s no point having a list of suggestions written down and not in use! Engage its use by recording them onto an app or if you want to go further, record it with music on ‘Audacity’ and start listening on a daily basis…best upon rising or just before going to sleep.

March

L – Listen…create a mindfulness journal for yourself and take up mindfulness meditation. Notice what thoughts are coming up for you as you meditate. Listen to your self-talk. Often we think that we need to change something about ourselves when in reality our focus is off-track.

April

F – Focus…develop your powers of concentration. The more you learn to focus in a relaxed state, the easier self-hypnosis will be for you. Look at the ticking of the hands of a clock or the flickering of a flame. Start at 1 minute and go up to 10 minutes and notice that it gets easier and easier each time.

May

H – Hypnotic music…music is a powerful ‘mind drug’. There are countless hypnotic tracks online. I like the classics; Baroque music from Vivaldi, Bach and Mozart but there are literally thousands from all genres available for your use. Its aim is to lower your brain-wave from beta to alpha and theta states where your unconscious mind is more open to receiving your suggestions. Anchor a particular musical track to some sort of victory in your life. E.g. you’ve spoken in public and was previously petrified. As soon as you’ve done that, play the track as you drive back home. Next time you are preparing for a speech, play the track again. It will help elicit the same victorious feelings.

June

Y – Yearn…nothing much will happen if you use self-hypnosis without desire. There must be a real yearning for change to occur. What’s your why to what it is that you want? Answer that question since it’s the key that will open the hidden doors in your mind. (Time to get some stuff out of the closet that doesn’t belong there – e.g. other peoples’ whys).

July

P – Performance…it’s absolutely vital that you take action towards change. Little steps taken on a daily basis over a period of time are better than big dramatic and inconsistent changes. A good example here is weight-loss. Binge dieting can lead to binge eating. It’s best to introduce positive changes gradually over time. Performance is also about finding activities that you can do in which you notice time flies by. It could be running, dancing, writing, painting, gardening…find something that you can do that enhances a relaxed state. When putting yourself in hypnosis, bring up this feeling through your imagination and notice yourself getting into a focused state of attention faster.

August

N – Noise…just how much noise are you allowing in your ear? Again, self-hypnosis demands an evaluation of absolutely everything that you are listening to; radio, TV, social media, other peoples’ opinions etc. Go on a noise fast for a while and see how easy it is to program yourself. Realise that there’s an agenda behind everything else. Quieten your mind and say no to noise.

September

O – Observe…in the same vein as the noise fast, allow your powers of observation to grow by noting at least 10 things that you are aware of each time your environment changes. You can say this to yourself, ask questions about what you notice or write it down in your journal. This is predominantly visual but you could also note how you feel about your environment too.

October

S – Stick…sticking to a plan of listening/writing/meditating/relaxing. It will help your suggestions stick to your unconscious mind. You are actually validating yourself. Your unconscious mind is saying ‘this guy’s for real,’ and will agree to your suggestions.

November

I – Intellect…learn more about your brain and what drives your behaviour. I recommend the book ‘You are the Placebo’ by Jo Dispenza. The book is loaded with scientific research about the brain and the benefits of hypnosis as well as meditation.

December

S – Subliminals…some people don’t believe in subliminal tracks and some people do. Why not give it a go? They are actually suggestions recorded onto musical tracks but recorded in such a way so that your conscious mind can’t pick it up (yay because sometimes your conscious mind just gets in the way to your progress)…yet it is discerned by your unconscious mind. Congratulate yourself if you’ve done all of the steps above – extend your hand – pat yourself on your back if you’ve been able to record all those insights and changes into your journal. Remember, it only takes one little domino to tip and the whole path changes.

The Feldenkrais Body-mind Experience

Fri, 28 Nov 2025 13:48:55 GMT

Are you suffering from chronic pain? Perhaps rehabilitating from a lingering injury? Feldenkrais, a form of somatic movement therapy, can help. In fact, it not only addresses physical aches and pain but can also ease anxiety and chronic stress as well. When you can mitigate mental health issues and reduce the discomfort of deep-seated and biting bodily sensations, killing two birds with one stone sounds like a good choice.

This seldom-talked-about form of exercise was developed by Moshe Feldenkrais (1904-1984) who was an Israeli engineer, Judo expert and physicist. The initial concept evolved out of Feldenkrais’ own need to self-rehabilitate, and his method has now been practised the world over…that’s quite a feat! It intends to improve well-being and posture through teacher-led talk and body manipulation.

I first heard of Feldenkrais when I was an active middle-distance runner struggling to compete with metatarsal stress fractures, persisting pain from hamstring injuries and plantar fasciitis. I was utterly devastated when I couldn’t run as well as I used to, and instead of rehabilitating myself, I plugged into the world of Bikram yoga. If you’re familiar with the tagline from Bikram yoga, go more back, way back, then those of you with an active and competitive spirit may realise that this isn’t a particularly helpful thing to say when recovering from an injury.

I’ve only recently ticked Feldenkrais off my absolutely must try list. I was taking dance lessons last year when my instructor said ‘Veronica, it’s all about balance; if you want to go forward, you have to go back, if you want to go back, you have to go forward, if you want to move left, move right and vice-versa.’ This may sound like an alien concept but when you consider Newton’s third law of motion; for every action there is an equal and opposite reaction, then it’s not so hard to appreciate. Feldenkrais rests on this principle; that of restoring balance and ease of movement. Athletes and dancers use Feldenkrais to rehabilitate and many discover a decreased need to have osteopathy or massage treatments.

For those of you with the gumption to give it a go sooner than what I did, you may have to travel a little further than usual since Feldenkrais classes are not as common as a yoga depending, of course, on where you live. This is in part due to the fact that it takes years to become a fully qualified instructor but it’s worth giving it a go. Feldenkrais offers an opportunity to focus on your own body; not that of others. It’s actually very meditative. There’s no need to stretch to the point of pain, no need to hold positions for longer than you can and no need to wear skimpy clothing…unless of course, you want to.

I attended a workshop run by Ruth Frommer and Lisa Campbell who run classes in Melbourne. Their workshop was titled ups and downs which involved moving up and down with the least effort. This is particularly important as we get older. I became aware of my favoured side, areas of perceived weakness or discomfort and how quickly I was able to adapt to change through the various movements. What I wasn’t initially able to do at the start of the class, I did by the end.

This is also a great metaphor for life in general. If attached to an electrocardiogram, you’ll receive a readout of the electrical signals from your heart. The only time when you won’t see lines going up and down is when you’re no longer alive. This is aptly termed a flatline. It’s absolutely normal to experience highs as well as lows in life. It becomes a concern when we’re not able to adapt to change and when we stay stuck at either extremes for long periods of time. Feldenkrais endeavours to bring awareness to our body-mind equation. One cannot dissect the mind from the body or the body from the mind without ill-effect. An effective mindful movement practise, Feldenkrais can be an opportunity to restore your healing experience and one I highly recommend.

7 Mindful Mental Health Strategies

Wed, 29 Mar 2023 01:05:12 GMT

A persisting stress response from your body over a long period can be harmful. Elevated stress levels can be helpful when learning something new or preparing for an athletic event, but not when seated at a desk, day in, day out. It’s essential to find ways to manage stress since it can lead to an increased risk of health problems such as anxiety and depression.

Here are seven mindful ways to keep stress at bay:

1. M – Meditation

There are many forms of meditation; mantras, visualisations and prayers are but a few. Mindfulness meditations are particularly useful when easing stress. It aims to get you into the present moment through the senses. The shift of focus from your thoughts to your senses has a calming effect. In his book Full Catastrophe Living, Jon Kabat Zinn expands on this. Forms of mindfulness meditation include taste, body scans, breath, sound and walking meditations. It’s worth a look, and it only takes a few minutes to produce a positive effect.

2. I – Inspiration

When was the last time you felt inspired? Routines keep our work, family and social engagements nicely scheduled. While this gives us a sense of certainty, there’s little room for spontaneity. The word spontaneity stems from the Latin sponte. This means free will or proceeding with natural inclination. A good question to consider is this: where in my life am I moving with natural inclination? You’re very likely to find inspiration there.

3. N – Newness

Our brains are all wired differently. While some situations may be stressful for us, they’re not for others. A good way to increase our sense of confidence and resilience is to introduce newness into our lives. This could be in the form of learning something new, taking a new route to work, trying a new recipe, making new friends or even moving to a new city. At the end of each week, it’s a good idea to ask yourself whether you tried anything new. If not, there’s always the following week.

4. D – Doodling

Doodles are scribblings on paper that may or may not be decipherable. Who doesn’t remember doodling sometimes away in class at school? It’s useful for anxiety, learning, creativity and problem-solving. Tony Buzan, the creator of Mind Maps, developed a whole business around it! Doodling is insightful about our thoughts and feelings. It may sound like a simplistic way to address stress, but wouldn’t you rather have simple solutions?

5. F – Focus on gratitude

Eckhart Tolle said: Gratitude for the present moment and the fullness of life now is the true prosperity. Gratitude helps us focus on thoughts that make us feel better. It doesn’t have to limit itself to positive things. Leonardo Rinaldi posted a YouTube clip titled ‘Be grateful for what you have’. In that video, you can see a guy driving a dream car, wishing a helicopter would fly by. Another guy driving a four-wheel drive wished he had the dream car. Later, we see another guy driving an ordinary car, wishing he had a four-wheel drive. The clip continues until we see someone in a wheelchair wishing he could simply walk. It’s all about focusing on being grateful for whatever you have.

6. U – Unexpected undertakings

Setting short, medium and long-term goals has proven benefits. It’s rewarding to get things done, as it creates a sense of accomplishment. If you’re quite driven, then getting to that goal is what it’s all about. Let me encourage you to consider a wise saying; it’s the journey, not the destination. Whether it’s climbing Kilimanjaro or taking your dog for a walk, remember each undertaking. You may discover unexpected gifts. Many people reach their goals and realise that getting to the destination didn’t bring happiness. Being mindful of the actual undertaking of the goal leads to a sense of mindfulness that elicits happiness.

7. L – Leisure

Leisurely activities recharge, rejuvenate and rest the weary soul (and body). Allowing yourself the luxury of a much-loved activity creates balance. Saying that you don’t have time is understandable. We live in a busy world and have busy lives. Consciously making time to rest on a regular basis, though, may actually add more time to your life and prevent ill-health. It’s a great stress-coping strategy and a way to yes to you and no to draining activities. Of course, it is all about balance. Is it time to book that cooking class, catch up with friends or go for a bike ride?

6 Ways to Stop the Stigma of Mental Health Problems

Wed, 29 Mar 2023 01:01:51 GMT

The root meaning of the word stigma is sting; something that pierces to cause pain. Stigma associated with mental illness causes great mental anguish. It’s an added burden that the sufferer of a mental illness doesn’t need. Breaking the stigma associated with mental illness seems like an insurmountable mountain. Yet, in this present moment, there are many ways we can tackle this rugged ascent.

At the very least, we know in which direction we ought to be going…but where does one start? An old Chinese proverb says: The man who removes a mountain begins by carrying away small stones. When it comes to mental illness, the many rocks of stigma upon which we may stumble come in many forms. They include:

* prejudicial attitude

discrimination in the workplace
feelings of shame and/or negative self-view
negative perceptions and/or distrust
unpredictable and/or dangerous liaisons
avoidance and/or pity
gossip from peers and friendship losses
under-estimation of abilities
exclusion from social gatherings
stigma from stereotypes/media portrayal

These barriers matter! They can stifle recovery and the contribution that the individual offers to his community. Not long ago, I watched Julian Schnabel’s At Eternity’s Gate, a film about Vincent van Gogh’s final years. In it, the artist confronts stigma head-on, but he paints, regardless. It was his way of dealing with the turmoil of his senses, a mindful activity destined for greatness.

We may not know anyone with the severity of mental illness as Vincent van Gogh, but stigma still exists. Imagine the many whose work will never inspire, whose contribution is ignored! If we are to stumble upon the slimy stone of stigma, then recognise its sting. Our mandate, as a collective whole, must include its dissolution.

Here are six ways in which we can contribute:

1. S – Say Something

I grew up in the 70s and spent carefree days in country Victoria. My sister and I frolicked in the woods and explored our world with wonder. My parents, however, remained silent about their mental health issues. The impact of WWII and emigrating to Australia was not something we were allowed to discuss. The very concept of a suggested weakness engendered shame. We are now more aware of the curative benefits of speaking up and saying something, even if only amid family members; it is a good start.

2. T – Teach or Learn

Engagement encourages people to be other-centric and to develop their emotional intelligence. MHFA requires concern, care and compassion for others. This fosters engagement, which in turn enhances teamwork and community interest.

3. I – Inclusion

Someone with a mental illness may very likely feel isolated and unsure about himself or herself. Having an inclusionary attitude towards others, regardless of mental state, fosters well-being. Judgement towards anyone who displays symptoms of mental illness is unhelpful. Don Miguel Ruiz’s Four Agreements talks about not making assumptions…now this is good judgment.

4. G – Give back

Promoting mental health is a step in the right direction. There are countless not-for-profit organisations that pour funds into research, programs and therapies. Participating in a fun run, an art expo, a morning tea, or other community-driven event supports the aim.

5. M – Media savvy

The media is a blessing, but it can also be a curse. Online bullying, negative stereotypes and offensive language can contribute towards stigma. We don’t have to bombard ourselves with the unfavourable aspects. Rather, we can become media savvy. Switch channels/programs when you recognise offensive material. Support those who want to do the right thing and use media for the benefit of all.

6. A – Action

Lewis Cass stated that people may doubt what you say, but they will believe in what you do. Speaking, as stated earlier, is a great place to start and in action, the mountain gets smaller and smaller. In action, we are able to connect the harness of support. In action, stigma’s pain can be numbed. It doesn’t matter how small the action. Small steps taken consistently will elevate us all, one stone at a time.

MHFA certification lasts for three years, although you can also do the course without certification. The course is something Australia ought to be proud of. It was created in Canberra by Betty Kitchener, an educator, in partnership with Tony Jorm, a mental-health researcher. The program is spreading largely due to its evidence-based course content. Already, over 2 million people have trained internationally. It’s definitely a program that’s worth its weight in gold.

Resources

*Psychology Today: psychologytoday.com

*Beyond Blue: beyondblue.org.au

*Mental Health First Aid Australia: mhfa.com.au

*Australian and New Zealand Mental Health Foundation: anzmh.asn.au

12 Reasons Everyone Should Learn Mental Health First Aid

Wed, 29 Mar 2023 00:53:57 GMT

Before answering that question, have you ever taken a physical first-aid course? Most of us would answer yes, or at least be aware of its benefits in the workplace. The critical first moments at the start of physical distress are a matter of life and death for some people. Knowing what to do until professional help arrives is worth its weight in gold.

The Mental Health First Aid program offers the same principle: the desire to save lives. It does this through education. First aid for panic attacks, suicidal thoughts, psychosis, or depression has different steps. Knowing what to do will increase your confidence and make you invaluable in any setting.

The standard course runs for 12 hours over two days. Those 12 hours could save you, your company, and your community from ill health as well as wealth. The National Mental Health Commission published alarming statistics in 2016. They discovered a link between Australians' mental well-being and economic growth. The cost to the nation is about $ 4,000 per taxpayer and more than $60 billion. That’s a high economic burden. The Mental Health First Aid program aims to reduce that step by step.

Here are twelve of its benefits:

1. Mindfulness

In Australia, it’s estimated that 1 in 5 people (20%) has experienced a mental health disorder in the previous 12 months. The most common of these are anxiety, depression and substance use disorders. MHFA training helps develop mindfulness skills. You’ll become aware of people around you and what to do at the moment when dealing with a mental health issue.

2. Engagement

Engagement encourages people to be other-centric and to develop their emotional intelligence. MHFA requires concern, care and compassion for others. This develops engagement and engagement enhances teamwork as well as community interest.

3. Newness

MHFA training has been around for the last ten years and yet there is a perception that it’s relatively new. That’s OK…learning something new has positive effects on your brain! It helps you adapt to change, provides a sense of accomplishment, can keep dementia at bay and helps you to have a confident mindset.

4. Time Management

So many people comment that they simply don’t have time to study or take on anything new. The late Jim Rohn has a marvellous quote; work harder on yourself than you do your job. The more you improve, the greater your health and wealth. The MHFA course helps you to understand different states of mind. It may even bring your attention to a pending mental health issue. Identifying this early is what it’s all about. In the long run, you’ll end up saving time (and money).

5. Awareness

Becoming aware of self and others hasn’t a destination; it’s a learning journey. In the program, not only will you become aware of what you can and can’t do with a presenting mental health issue, but you’ll also become more knowledgeable about:

mental health problems in Australia
mental health first aid skills
depression
anxiety
psychosis
substance-use problems
gambling problems
eating disorders
mental health crises such as suicidal behaviours.

6. Listening skills

Becoming a Mental Health First Aider develops your listening skills. It’s a vital step in helping an individual with a mental health problem. The course will provide scenarios for you to practise those skills in depth.

7. Health Promotion

Although we are talking about mental health, it’s more about holistic health. Poor mental health can negatively impact on physical health, leading to an increased risk of some conditions. Poor physical health can also be a reason for poor mental health. Keep in mind that it’s not about diagnosis; it’s about detecting issues early to get the professional help that’s needed.

8. Expression
There are a few settings to voice your opinion about mental health issues. Within the structure of the MHFA course, you’ll be able to express yourself and share your concerns in a safe environment. There is still a stigma associated with mental health issues. MHFA training aims to break down this stigma.

9. Attention

Neil Postman, author of Amusing Ourselves to Death , believed that modern technologies are reducing people’s attention span. The standard MHFA course is a face-to-face program. You’ll meet people, engage in relevant activities, and improve your attention span in a classroom setting.

10. Leading

It takes vision to become a good leader. If you are in a leadership position, you’ll be sensitive to emerging trends in our society. Mental Health First Aiders may not be in every workplace now, but what of the future? Taking the lead shows initiative, drive and vision.

11. Tax

Tax can be defined as a contribution, a cost, a duty and savings. There are financial savings related to identifying and managing mental health issues early on. Yet, it’s also worthwhile to consider our contribution to one another as a community. Someone’s suffering bears a cost to society as a whole. Learning MHFA principles is but a small price to pay to help ease this burden.

12. Humility

MHFA is not about diagnosing mental health illnesses. It’s about recognising the initial signs in someone and helping them seek professional help. It’s about humility and breaking the wall of shame that surrounds so many from seeking help. The longer someone waits to get professional help, the worse the conditions may get and the more expensive the treatments.

Certification

Resources

1. Mental Health Commission – mentalhealthcommission.gov.au

2. Australian Institute of Health and Welfare – aihw.gov.au

3. Learning Solutions Online Magazine – learningsolutionsmag.com

4. Mental Health First Aid Australia – mhfa.com.au

5. Mental Health First Aid Manual, Kitchener, Jorm & Kelly, 4th Edition

Spotlight on Hypnotherapy

Thu, 16 Mar 2023 07:31:17 GMT

Next time you decide to go to work by public transport, visit your local shopping centre, work out at your fitness studio or even sip coffee as you’re talking with your friend, you’ll notice downward-turning heads hypnotised by a myriad of digital paraphernalia. The stream of souls silently gazing at their screens is what clinical hypnotherapists would note as the initial stages of trance. These trance states can be induced through any point of focus, such as a visual object (and yes, the iPhone is far more effective than a swinging pendulum) or sound. It basically enables the brain to elicit lower brainwave states (alpha and theta), which are associated with suggestibility and learning.

Maybe you think that this can’t be so since you’re focused on so many things every single day. While it’s understandable that your mind is trying to analyse your various states of trance during the day, perhaps you can consider this to be a good thing since you’re open to learning. In these deeply relaxed states, a qualified (and I adamantly stress this point) hypnotherapist can offer specific suggestions to help you. It might be worth noting that anything not fully understood can generate fear. In order to dispel the fears, we can discuss the growing evidence of the use of hypnosis in a clinical setting for the relief of chronic pain, the treatment of phobias, anxiety or other unhelpful behaviours.

The more I delved into the history of hypnosis, the more I realised how beneficial it can be as an adjunct therapy in a treatment plan. Various key elements of hypnosis, such as the trance state, have been part of diverse religious ceremonies for eons. Consider the regular timing of drum beats (activating alpha brainwave patterns), clapping, closing your eyes whilst praying, repetitive chants, and so on.

Hypnosis in the clinical setting, however, has evolved only over the last few hundred years and is still morphing into a modality increasingly scrutinised. In Europe and in the US, it is an acceptable practice in numerous clinical settings, such as anaesthetising dental patients who cannot tolerate various drugs.

In the West, the use of hypnosis began in the late 1700s with Dr Franz Mesmer, an Austrian doctor who used its principles to heal many of his patients through his concept of ‘animal magnetism.’ Later, in the mid-1800s, a Scottish neurosurgeon named James Braid coined the term ‘hypnosis’ and described it as a form of prolonged attention that induced a trance state.

In the late 1800s, it was used and passed from surgeons to mental health professionals and was rediscovered in the early 1900s for its ability to provide pain relief to severely injured soldiers during World War II. In 1955, the British Medical Association recommended that it be taught in medical schools, and in 1958, the American Medical Association approved it. So why are we lagging in Australia?

The reasons are simply this: it’s been linked with stage hypnosis, which is an exaggerated view of hypnosis for entertainment purposes. In this setting, the hypnotist is viewed as having magical powers to sway a captivated audience. Nothing could be further away from the truth with respect to clinical hypnosis, which, incidentally, is not a quick fix. The participants are not ‘zapped’; instead, as with the placebo effect, if a person expects to be controlled by an external power, she willingly lets go of her responsibility and succumbs to someone else’s suggestions. The misconception is that the hypnotist is doing all the work.

In contrast to the perceived mind control effects of stage hypnosis, hypnotherapy aims to show the client that she has control over her own mind for the purpose of alleviating pain or other unhelpful behaviours. If you’re considering this type of service, I urge you to check the therapist’s qualifications, currency, and whether they are affiliated with governing bodies that maintain standards.

Depending on the type of treatment sought, only certain professionals can administer it. For example, a client seeking help for irritable bowel syndrome can only be seen by a FODMAP trained individual in addition to their hypnotherapy training. Other clients with a history of mental illness, such as severe depressive disorder, need to be referred to a clinical psychologist. As evidence grows for its use, clinical hypnotherapy may become as common as acupuncture, which, interestingly, was also viewed with suspicion when introduced to the West many years ago.

Milton Erikson, a prominent American psychotherapist during the turn of the 20th century and on whom the permissive approach to hypnotherapy was based, used his own disability, polio, colour blindness and tone deafness, to improve outcomes. This style of hypnosis is conversational, that of developing a relationship and fostering trust. Anyone can download any type of script online these days. What people crave and need is someone who can really listen to them and address their needs strategically to help them reach their goals.

Statistics form the site ‘Professional Hypnotherapists of Australia Inc,’ state that hypnotherapy has an approximate 80% success rate for the cessation of smoking, is 90% more effective than cognitive behavioural therapy for keeping weight off, reduces the frequency of migraines, speeds up recovery from surgery, is a compelling tool for pain management as well as a tool for raising confidence and performance. With an alarming yearly increase in anxiety in Australia, one in four people experience this condition, and one in five children experience learning difficulties in school, we can keep an open mind (no pun intended) about its emergence as a viable and drug-free option for our and our loved ones well-being.

References

1. https://www.professionalhypnotherapists.com.au/articles/what-are-statistics-effectiveness-hypnosis

2. http://www.mindframe-media.info/for-mental-health-and-suicide-prevention/talking-to-media-about-mental-illness/facts-and-stats#MIadult

3. The Australian ‘One in five children has a disability: confidential data,’ March 12, 2016

4. Bourke, Emily ‘Medical mistakes; a silent epidemic in Australian hospitals, abc.net.au,’ June, 2013

5. Yapko, Michael D. ‘Essentials of Hypnosis,’ 2nd Edition, 2015